Miss Piggys Battle for the Big Plates

Hanley

gymfreak wrote:

I like repitition days...takes absolutely no brain power at all:)

And ya still messed it up!!

gymfreak

Hanley wrote: »

And ya still messed it up!!

Are we surprised?.....Really.
I have only been doing mobility stuff at the start of every session for, oh 16 months...easily forgotten:P

gymfreak

Saturday 4th February-C1-Northwood today

Decided to change back to the old rower block, just for something different.

Con Block-Row
10 x 150m with 60sec rest
1. 35.1
2. 35.1
3. 35.0
4. 35.4
5. 34.9
6. 35.0
7. 35.3
8. 35.0
9. 36.0
10. 35.1
happy enough..fastest Ive ever got was 34, times are generally 35-36

Work Block
5 Goblet Squat 27.5kg
5 Floor Press 15kg
5 DB Row 20kg
10 rounds in 15.24
Want to be able to do the floor press with 17.5kg again for the entire block

Con Block-rower
10 x 150m with 60sec rest
1. 35.3
2. 35.8
3. 35.9
4. 35.6
5. 35.8
6. 36.1
7. 35.6
8. 35.8
9. 36.3
10. 37.3

Work Block
5 Reverse Lunge e/s 15kg
3 Chin ups
10 pushups
8 rounds in 14.38
Chin ups were incredibly embarressing..all sets were broken. Could of used to the bands but wanted to see how bad they were compared to old scores

Con Block
10 x 150m with 60 sec rest
1. 35.7
2. 35.7
3. 35.9
4. 35.7
5. 35.6
6. 36.5
7. 35.8
8. 36.2
9. 36.3
10. 35.3

Someday I'm gonna get good at rowing...someday!!!

gymfreak

Monday 6th Feb-S2

Had a can of monster before going to the gym..just to see if it'd make a difference...that was a good 6 hours ago..and I actually dont think I'll get to sleep tonight

....must do the whole caffeine buzz malark more often though!!!

Spin bike-20mins

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2


Deadlifts
Finally, finally had a 'click' moment with the deadlift:D:D:D...just clicked today how to attempt to 'arch' ....whoooopeee.
Still a long road but yay!!
60kg x 5
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
85kg x 5

80kg x 5
Look at those pretty reps...and I didnt even use the mirrors:D

https://www.youtube.com/watch?v=Hx9k0kH47QA

Got over excited and tried a set of 5 at 85kg...not perfect at all at all

https://www.youtube.com/watch?v=uRcB95UTtac

Single Leg Split squats
BW x 10 e/s
+10kg x 10
+10kg x 10
+10kg x 10
+10kg x 10
+10kg x 10...got a weird flicking in my knee for the last few reps of the last set...pure eeew

Side Bridge
+15kg
+15kg
+15kg
45sec on/15 sec off

Bench
20kg x 8
25kg x 8
30kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5...these were so far from easy its not funny:(:(

Low Row on cable machine
64kg x 10
70kg x 10
77kg x 10
77kg x 10
77kg x 10
Sounds weird..but I my neck always makes this weird crunching sound every time I does these...another eeew moment!

Plate Russian Twist
15kg 3 x 10/10

Cable Tricep Extension
23kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

supposedly

Good work on the 80kg; looking good!
You do a LOT of stuff! That must take a long time to get through?

gymfreak

supposedly wrote: »

Good work on the 80kg; looking good!
You do a LOT of stuff! That must take a long time to get through?

Yup! I was actually really good today..I put the earphones in, didnt talk to anyone and got it done in under 3 hours.

Generally I'm just really slow at everything...I go for wanders..I chat to anyone I can find...and I get distracted. I'm thinking of asking Santa for an attention span for Xmas though!:pac:

Red Cortina

Fair play! Looking good!:)

gymfreak

Tuesday 7th February-C2
Did conditioning today instead of the rep session I was supposed to do, just cos I've a lot of stuff on this week..and it'd be easier to do rep later in the week than con when I'm tired!

Con Block-10mins-Sled
Sled Drag +10kg Bear Crawl
30m up and 30m back
7 rounds in 11.17mins.....down 3 rounds.....dammit!!!!:(
But I really like this block...mainly cos I get to crawl semi-slow

Work Block-15mins
10 DB Squat, Clean and Press 7.5kg
10 inverted rows
10 rounds in 15.25..kinda intrigued with this one..got the same reps as the first time I did it months ago..and then I progressed quickly...interesting:)

Con Block-10mins
Backward sled drag using the belt
Sled + 40kg
50 m up and 50 back
3 rounds in 10mins
4 rounds in 13.20mins...I really like the constant heavy drag of this..much prefer it to light sleds and having to do more reps!

Work Block-15mins
10 DB Squat, Clean and Press 7.5kg
10 inverted rows
9 rounds in 15.03

Con Block-10mins
Sled Push +10kg
Decided to go for 20m up and 20m back today
9 rounds in 11mins....whoops:o I was going easyish by giving myself nice 20sec rest in between each...down a round

Enjoyed that...but abysmal sled work:o

Scuba Ste

Deads are looking really good. What's your best at similar reps? You must be closing in on your old numbers now.

gymfreak

Scuba Ste wrote: »

Deads are looking really good.

Scuba Ste wrote: »

What's your best at similar reps? You must be closing in on your old numbers now.

Still a looooong long way off. Think 95kg x 5 is the heaviest I've tried for 5 or 115kg for 3. At least I've got bucket loads of patience!!:pac:

Hanley

gymfreak wrote: »

Still a looooong long way off. Think 95kg x 5 is the heaviest I've tried for 5 or 115kg for 3. At least I've got bucket loads of patience!!:pac:

They were bounced tho, so not comparable!!

Scuba Ste

gymfreak wrote: »

Still a looooong long way off. Think 95kg x 5 is the heaviest I've tried for 5 or 115kg for 3. At least I've got bucket loads of patience!!:pac:

What Hanley said and you did 80 for 4 sets of 5 and 85 for 5 so I wouldn't say your that far off. Only getting better though.

gymfreak

Thursday 9th of February-Easy, easy cardio:)

Xtrainer-20mins

Bike-20mins

Weird machine that like a xtrainer but moves laterally-10mins
Knees werent too fond of this one so I stopped

Foamrolling and stretching...I was good again:)

gymfreak

Friday 10th Feb-R1

Warm up-Spin bike 25mins

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2
.

RDL
20kg x 12
20kg x 12
45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10
Easy..I'll up the weight again next time

Step Ups
5 x 10 with 5kg
Eeeeew..they take aaages and they're hard

Side Arches on the GHR
3 x 10/10

Bench Press
20kg x 12
20kg x 12
32kg x 10
32kg x 10
32kg x 10
32kg x 10
32kg x 10
90sec rest..I keep benching with a really really high line..cos it's easy..I know I most likely shouldnt be though

Seated Row
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
Grand...I'll up it next time

Hanging Leg Raises
5 x 10

Overhead Tricep Press cable machine
27kg x 10
27kg x 10
30kg x 10
30kg x 10
30kg x 10

Happy out:)

Inspector Coptoor

What sort of height are you going the step ups on to?

gymfreak

Liam Henners257 wrote: »

What sort of height are you going the step ups on to?

Oh jaysus...I dunno...that's just another one of those things I have no sense of....height, distance, direction.

It's the smaller of the boxes, Hanley will be able to chime in...my guess...chair height:pac::pac:

supposedly

I ended up doing three hours in the gym today and I didn't like it one bit. You do that regularly? You're mental!

gymfreak

supposedly wrote: »

I ended up doing three hours in the gym today and I didn't like it one bit. You do that regularly? You're mental!

:pac::pac:
It's just how long it takes me!!!

gymfreak

Saturday 11th February-S1

Did a Step Aerobics Class instead of the 20mins on the bike..just for a change. It wasn't get at all tbh.

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Front Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
Front squats felt REALLY solid. Had only planned to do 3 sets at 45kg but they were solid so went for 5. I'll up the weight next day.

DB RDLs
22.5kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10..grand

Weighted Bridge
+20kg
3 x 60

Pull ups
3, 2, 3, 2 ,2 euuuuughhh!!! Stoopid bar as well. Was using the bar that has the fixed handplaces...so its either a really really really wide grip or an extremely narrow one.

DB Floor Press
17.5kg x 8
17.5kg x 7
17.5kg x 8
17.5kg x 7
17.5kg x 7

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
10kg x 6 ...whoop whoop

A good week!!! Got the planned S, R, C, S and an easy cardio session done:)

gymfreak

Monday 13th February-R1

Warm up
Spin Bike-35mins...I have finally discovered podcasts..they keep me somewhat entertained

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

SLDL
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
Forgot I was only supposed to take 60sec rests...so was dawdling a bit with above.

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press-90sec rest
20kg x 12
20kg x 12
32kg x 10
32kg x 10
32kg x 10
32kg x 10
32kg x 10...Cheated last day by doing these with a ridiculously high bench line...tried to do them proper today

Inverted Row
5 x 10

DB Shrugs
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
Eeeeassy..I'll up the weight next day

Back Extensions
5 x 10

Parallel Tricep Press
Couldn't remember what this one was so just did lying tricep extensions
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10

*Disclaimer*..I'm not falling back into old habits nor am I being a retard.. .I'm on midterm so I added in a teeny bit of extra stuff..retardation will be stopped next week and I'm back to just doing my 4 sessions a week:) I promise!! So no abuse please:)

PM
Step Aerobics
X-Trainer-25mins

Hanley

Re: podcasts - you're welcome

gymfreak

Tuesday 14th February-C2
Did C2 instead of C1 today cos gym was packed, so much easier to nab a barbell and find a corner

Warm up
Spin Bike-25mins

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Con Block-10mins
50m Sprints outdoors
Every 30 secs
My left hip was feeling really weird from the get go..like it was locked or tight or something..so didn't push it too hard about 10sec a sprint

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
8 rounds in 15.05..arms are ridiculously weak
Last time I did this block (months ago) I managed to get up to 12rounds..so that's where I wanna get back to

Con Block-10mins
50m Sprints outdoorsEvery 30 secs
Averaging about 9/10sec...still slow..but I'll get back to my 8sec in time:)

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
8 rounds in 16.24mins...purely a strength thing/ forearm tiredness thing..wasn't 'cardio' based problem that I was so slow. But I know where I want this to be

Con Block-10mins
Contemplated whether to do this block or not cos my hip still wasnt feeling right
50m Sprints outdoors Every 30 secs
Averaging about 9/10sec
Did it but probably turned out to be a bad idea:o

Didn't notice till a good while later that my hip is now spasming and my knee keeps locking:(:(

Soo annoying, had planned on cardio this evening.
Even more annoying when I actually made an attempt to foamroll yesterday and today:(

gymfreak

Wednesday 15th February-S2
I know I probably shouldn't of trained today, and just let my hip/glute rest...but...I got restless:o

Warm up
Bike-35mins...happily listening to a podcast:)

Bit of loosening out with a tennis ball

Deadlifts
Deadlifts felt EXTREMELY heavy today...stuck to the floor like:( and it wasn't because of my hip
60kg x 5
60kg x 5
70kg x 5
80kg x 5
80kg x 5...dropped to triples and I was rounding my back
80kg x 3
80kg x 3
80kg x 3..nice but exhausting:o

Single Leg Split Squats
Did these unweighted, didnt want to wreak and havoc on the hip flexor

5 x 10 BW

Side Bridging
+15kg
3 x 45/15

Incline Bench Press
Bench was busy so I just DB benched instead
10kg DBs x 12
10kg DBs x 12
15kg DBs x 7
15kg DBs x 5
15kg DBs x 7
15kg DBs x 6
15kg DBs x 5

Single Arm Cable Row
18kg x 10
23kg x 10
30kg x 10
30kg x 10
30kg x 10
all at 20 next day

Plate Russian Twist
15kg
3 x 10/10

Lying Tricep Extensions
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10

Foamrolling

PM-50min walk

Really, really enjoying training again. I have the week of work this week and it's really dawning on me how stressed I've been lately. A nice eye opener, so going to make a really good effort to be aware when I'm stressed and try and do things to destress instead of add to the problem...like always:pac::pac:

Red Cortina

I'm laughing thinking back to training in IP and everyone slagging you for the hours that you work.... I've said it before to you that you have a tough job and rather you than me!

gymfreak

Thursday 16th February-R1

Warm up
Xtrainer-20mins

Bike-10mins

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

SLDL
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
Balance much better today, might up weight next time..but it fries my back

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press-90sec rest
20kg x 12
20kg x 12..couldnt find the teeny plates..so went for 30kg and tried to concentrate on pausing at the bottom..absolutely fried my triceps..only managed it on the first 5reps of each set..before i was just desperate to finish
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Inverted Row
5 x 10

DB Shrugs
27.5kg x 8..didnt think I'd make all the reps/sets..so dropped back
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10

Back Extensions
5 x 10

Tricep Pushdown
15kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10....ouch...stick here next day

My knees are feeling a tad weird/tight..so gonna do a good bit of foamrolling and stretching tonight..and we'll see how they are tomorrow to train..or maybe a rest day is in order:)

gymfreak

Friday 17th February- C1

Warm up
20mins spin bike

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk
x2

Hip/ass is still a wee bit off/sore so wanted to take it handy with no intervals or sprinting etc

Con Block 1-Carries and sprints
30kg TB
Farmers Walk 60m drop bar, 60m jog then 60m sprint
Could of gone heavier...but previous experience has taught me start light and work up
7 in 9.40mins

Work Block 1-15 mins
5 Box Jumps
5 DB Incline Press 15kg...VERY heavy
5 Unsupported DB row e/s 22.5kg
8 rounds in 15mins

Con. Block 2-carries and a jog
50kg TB
Farmers Walk 30m, jog 60m
Jogged instead of sprinting cos I started to feel that weirdness in my hip/glute again
I should of either shortened the distance to 20m or else made the bar lighter. Had to drop the bar once on each length cos grip was going
10 in 10mins

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 10kg
10 pushups
8/9 rounds in 14.30min...lost count multiple times today

Con Block 3-suitcase carry and waiter walk
16kg Suitcase carry and 7.5kg waiters walk
60m up, change hands, 60m back
5 up and backs in 9.30mins

Foamrolling, and attempted to loosen glute with a tennis bal...eeuuugh:(pain!
I enjoyed that!:)Always fond of those walks and carries

Must ask Will to tell me how to structure those carries better..ie..distance, weight..instead of just picking random stuff and going for it:pac:

gymfreak

Sunday 19th February-S1

Warm up
X-Trainer-20mins
Bike-10 mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk...these felt great..needed a good stretch
x 2

Goblet Squat
20kg x 8
20kg x 8
25kg x 8
27.5kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
Eeew goblet squats..although they did get easier as sets went on. I'll go heavier next day.

Barbell RDL's
50kg x 12
60kg x 8
60kg x 8
60kg x 6...stoopid grip is the problem with these!

Alternate Plate Situps
15kg
1 x 20
20kg
2 x 20...my right hip clicked/crunched with every rep...ew

Incline DB Press
10kg x 8
10kg x 8
15kg x 8
15kg x 8
15kg x 7
15kg x 8
15kg x 8

Inverted Rows
5 x 10..Im actually finding these a lil more difficult..a bit more practise is all that's needed

Side Bridge
15kg
3 x 40/20

Preacher Curls
EZ bar +10kg x 6
EZ bar +10kg x 5
EZ bar +7.5kg x 12
EZ bar +7.5kg x 12

Grand day:) Got 2 R, 2 S and 2 C done this week.

Back to the normal 4 sessions a week next week though:)

gymfreak

Monday 20th February-R1

Warm up
X-Trainer-25mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Leg Press
60sec rest
40kg x 12
40kg x 12
90kg x 10..tough but doable
90kg x 10
90kg x 10
90kg x 10
90kg x 10
Completely forgot how sore my tush used to get after these..2mo shall not be pleasant

Cable Ab Pulldowns
20 @34kg
20 @40kg
20 @40kg
20 @40kg

Band Assisted Dips
2 x 12..blue band
5 x 10,,red band..grand. Might try a lighter band next day

DB Shrugs
20kg x 12
20kg x 12
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10..heavier next day!

Inverted Rows
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8

Back Extensions on the GHR
5 x 10

An Easy Day:)

Finally, finally succumbed..gonna go get a sports massage tomorrow. Havent been able to run much lately cos my knees keep getting a pumped feeling, a weird flick keeps happening at the side of my leg and my hip flexors have been doing a bit of hurting too. Run a Muck is on next weekend and REALLY dont wanna let my friends down so hopefully a bit of loosening out tomorrow might help things:) And then I'm definitely, definitely gonna make a better effort at the ole foamrolling and stretching side of things....I swear!!!!

gymfreak

gymfreak wrote: »

Finally, finally succumbed..gonna go get a sports massage tomorrow. Havent been able to run much lately cos my knees keep getting a pumped feeling, a weird flick keeps happening at the side of my leg and my hip flexors have been doing a bit of hurting too. Run a Muck is on next weekend and REALLY dont wanna let my friends down so hopefully a bit of loosening out tomorrow might help things:) And then I'm definitely, definitely gonna make a better effort at the ole foamrolling and stretching side of things....I swear!!!!

Yeh....so things did not really turn out as I'd anticipated:( Physio wanted to check out my hips/glutes and knees before she'd do the sports massage. She then said my ITB and knees were a big priority so spent the session working on them:(:( A lot of pain, my knees are covered in massive bruises and still sore....so no training today. Fingers crossed they're back to good nick tomorrow.

But we did find out what the weird flicking I keep hearing in my knee is...a ball of tightness flicking over the bone...wahooo I wasnt hearing things:D:D

banshee_bones

Where did you go for the sports massage?