Push, Pull, Squat

Inspector Coptoor

Will ye all feck off out of my log with ye're bitching?

Go and lift some heavy a$$ weights and let me get back to my conditioning and low carb life

the drifter

Liam Henners257 wrote: »

Will ye all feck off out of my log with ye're bitching?

Go and lift some heavy a$$ weights and let me get back to my conditioning and low carb life

ok princess

Inspector Coptoor

the drifter wrote: »

ok princess

thanks pet

Inspector Coptoor

coaching a lot at the moment so doing lots of demo work, lots of core work, push ups and pull ups.

In addition to that, yesterday I did some benching with my new wrist wraps.
85kg - 7 x 5

Im feeling in bits after the weekend, have no energy as I slept 3 hours total in the last 2 nights, gotta get back to eating right, trying to get my sleep sorted and keep the training ticking over.

fullback4glin

Liam Henners257 wrote: »

coaching a lot at the moment so doing lots of demo work, lots of core work, push ups and pull ups.

In addition to that, yesterday I did some benching with my new wrist wraps.

What kind of wraps did ya get?

Inspector Coptoor

fullback4glin wrote: »

What kind of wraps did ya get?

Titan 24" inch ones

http://www.jackalsgym.com/store.aspx?prod_id=TI-MAXWRIST

itsallaboutheL

Did the sleeves fit?

I forgot to text you back. I swearz.

Inspector Coptoor

They fit me pretty well.
Medium ones would be like knee wraps on me too I'd say


Anyway, today:
Stretching
BW squats
Lunges
Planks
Plank builders

IYTWs
2kgs - 1 x 10
4kgs - 2 x 10

Seated BB Press
30kg - 10
40kg - 8
50kg - 6
60kg - 5,3,3

BB Push Press
60kg - 3 x 8

DB Press
30kg DBs - embarrassing 2
22kg DBs - 5 x 6

DB lateral raises*
3 x 12

DB front raises
3 x 12

DB bent over raises
3 x 12

Will be doing yoga tonight aswell
Hot yoga - 90 mins

grimloch

Liam Henners257 wrote: »

Hot yoga - 90 mins

What is "hot yoga"?

Inspector Coptoor

grimloch wrote: »

What is "hot yoga"?

Yoga done in a heated room ~ 38 degrees C

Bikram & Vinyasa are two particular types.
When I say hot yoga it's just a series of postures the instructor puts the class through as opposed to the definitive set of postures you do in the other two classes.

Remmy

Liam Henners257 wrote: »

Yoga done in a heated room ~ 38 degrees C

Bikram & Vinyasa are two particular types.
When I say hot yoga it's just a series of postures the instructor puts the class through as opposed to the definitive set of postures you do in the other two classes.

Jesus that must be a cnut I wouldn't fancy doing anything in that heat!I saw you mention it once or twice in your log and just assumed it was because several hot woman frequented the class:D

Inspector Coptoor

Remmy wrote: »

Jesus that must be a cnut I wouldn't fancy doing anything in that heat!I saw you mention it once or twice in your log and just assumed it was because several hot woman frequented the class:D

Hot girls as eye candy are a bonus but I go primarily fir a good stretch & to build up a good sweat.

The heat takes some getting used to but I like the heat and it allows you to stretch deeper and longer than you could at room temperature.

Inspector Coptoor

This morning

Dynamic warm up for 15 mins

core circuit of:
plank builders - 30 sec
side plank - 2 x 20 sec
back extensions - 2 x 30 sec
mountain climbers - 30 sec
russian twists - 30 sec
leg lowering - 2 x 30 sec
back raises - 2 x 15
leg raises - 2 x 15
sit ups - 45 sec
reverse crunches - 45 sec

stretching for 10 mins

Inspector Coptoor

Benching *with bands
BB benching*+ 2 x 50lb bands
20kg - 2 x 10
40kg - 3 x 10
50kg - 3 x 10
60kg - 3 x 10

Last two sets were tough enough, would have been close to 100kg at the top.

Inspector Coptoor

90 mins Bikram yoga.

FML it was hot tonight ~ 42 degrees

howtomake

Liam Henners257 wrote: »

90 mins Bikram yoga.

FML it was hot tonight ~ 42 degrees

Oh goodie, someone else that lifts and does yoga.

Inspector Coptoor

Front Squats
30kg - 2 x 5
40kg - 5
50kg - 5
60kg - 5
70kg - 3 x 5

Messing with the empty bar
Snatches - 4 x 1
Cleans - 10 x 1
OH squat - F!
Back Squat - 3 x 10

Single leg leg press
30kg - 4 x 20 per leg

Push ups
3 x 10

Band resisted push ups
100lb band - 5

Chin ups - 10 x 5
Dead hang and strict

Inspector Coptoor

Am session

Dynamic warm up
Push ups
Planks
Various walks

Pm session
Warm up

Deadlifts
60 - 2 x 5
90 - 2 x 5
120 - 5
140 - 5
150 - 5 x 5

Chins @ BW
10 x 5

Supported Single leg DB RDLs
18kg DBs - 5 x 8 per leg

Plate weighted sit ups
15kg plate - 5 x 15

DB side bends
30kg - 3 x 12 per side

Russian twists with med ball
2 x 40

Curls

Inspector Coptoor

am session
Warm up - 10 mins

Core work
Planks, side planks, mountain climbers, leg lowering, yoga style planks, back extensions, back raises

Push ups*
3 x 20

Static stretching
15 mins

Pm session in Raw with Kieran

Warm up

Goblet squats
16kg KB - 2 x 15
28kg KB - 10
32.5kg DB - 10
40kg DB - 10
45kg DB - 10
50kg DB - 10
55kg DB - 12 - *I was bullied into this, it sucked.

Hanging leg raises
5 x 10

Incline bb benching
20kg - 2 x 12
40kg - 12
60kg - 8
70kg - 8
75kg - 8
80kg - 7

Inverted rows*
1 x 15
5 x 12

Back extensions
BW - 12
+ 1 chain - 12
+ *2 chains - 12
+ 3 chains - 12, 12, 20
Chains were around the neck. Weight of me plus 3 chains was *about 121kg

Triceps extensions
5kg DBs - 12
30kg BB - 12
35kg BB - 12
40kg BB -12, 7*+ 5 assisted

Lat raises
10kg DBs - 2 x 12
7.5kg DBs - 3 x 12

Love training with Kieran, some man for one man.*

Inspector Coptoor

am session
15 min dynamic warm up

various walks, bear crawl, inch worm etc.

core work - mountain climbers, planks etc

static stretching

Inspector Coptoor

Coaching this evening.
down in the bad lands of Tullamore with an u-14 team.

Did most of the training with them.
Warm up
Squats
Push ups
Lunges
Planks
Walks - bear crawl, crab walk, panther stalk, duck walk, frog jumps.

Various sprint/recovery drills.

Inspector Coptoor

1st workout in ~ 17 days
weighed in at 98.0kg after my time away
worked hard, ate an inordinate amount of carbs and got my farmers tan on.

Warm up 2 x 10 of
scap pull ups
sumo squats
leg swings
bird dogs
lunges
face pulls

Chins
7,6,5,5,5,5,5,5,5,7

Benching
20kg - 2 x 10
40kg - 10
60kg - 10
80kg - 5,5,5,5,10

Inverted rows
4 x 10
1 x 19

Inc DB Press
24kg DBs - 8,8,8,8,13

Low Row
Full Stack - 5 x 12

Skullcrushers
20kg - 12
30kg - 12
40kg - 10
45kg - 7 + 1 assisted

curls - 5 x 12

hanging leg raises
5 x 10

this was mostly an IP rep session with the goblet squats and back extensions taken out coz DBs only went to 34kg in gym at home.

Gonna really start pushing myself more in the gym. gonna follow the Kieran H rule of JFL and balls out on last set of each exercise.

not sure what to do now gymwise, gonna have to have a think about it.
will be Ironside or Raw due to proximity anyway.

Inspector Coptoor

I Joined Ironside this evening.
Very reasonable monthly fee and only 5 mins from my gaff.

Warm Up
Scap pull ups
hip pops
bird dogs
sumo squats


Deadlifting with Daz
60kg - 2 x 5
100kg - 2 x 5
120kg - 5
140kg - 4 x 5
150kg - 8 *
*upped the weight for the last set and had at it

Squatting (Light and high volume)
20kg - 2 x 10
40kg - 10
50kg - 10
60kg - 4 x 10 + 1 x 25*
*wanted to get 20 and then when i hit 20, said Id try for 30 reps, managed 25.

A1 - Round backed good mornings with 20kg - 3 x 12
A2 - Supported Single Leg DB RDLs with 2 x 22.5kg DBs - 3 x 5 per leg

B1 - Ab roll outs - 3 x 10
B2 - DB side bends with 42.5kg DB - 3 x 10 per side

stretching
out the gap.

Hanley

Round back good mornings?

Inspector Coptoor

Hanley wrote: »

Round back good mornings?

I used to do them when I was doing 5/3/1.
Just said Id give them a blast again for a stretch like.

High bar position, straight legs and go as low as you can while rounding your back and explode back to start position.

Inspector Coptoor

Oh Dear Baby Jesus up in Heaven, The DOMS fairy visted last night and she was a biotch to me

G86

Liam Henners257 wrote: »

Oh Dear Baby Jesus up in Heaven, The DOMS fairy visted last night and she was a biotch to me

hehehe, welcome back:D

Inspector Coptoor

Warm up - 2 x 10

Benching
20kg - 2 x 10
40kg - 2 x 10*
60kg - 10
82.5kg - 4 x 5*+ 1 x 10*

Speed pulls
60kg - 2 x 3
100kg - 2 x 3
120kg - 8 x 3 with 60 secs rest

A1: Inc DB Benching
22.5kg DBs - 2 x 10
25kg DBs - 8, 8, 11*

A2: Band push downs
1 x 12 - blue band
4 x 10 green band*+ 6 on blue band

B1: plank - 3 x 1 min

B2: weighted side plank
+ 10kg - 3 x 30s per side


Going to hot yoga at 8 for 90 minutes.

Inspector Coptoor

Small bit of conditioning

Bike - 10 mins

Rower - 30s on/30s off
10 intervals
1605m covered in an avg 500m time of 1.41

Bike 10 mins

OH Squats
20kg - 5 x 5

Stretching - 30 mins

Inspector Coptoor

Monday - 9th

90 mins ultimate frisbee
Way harder than I thought.
Played 5 - a - side indoors.
Wore my rehbands to save the knees.
Good run around

90 mins hot yoga.
Very hot tonight.
Really improving in some of the positions.
Starting to scare myself a bit with some of the poses!