Miss Piggys Battle for the Big Plates

gymfreak

Saturday 30th June
Still not feeling right after a few drinks Thursday...THIS is why I don't drink!!

Feeling pretty sore everywhere but headed to the gym just to move around a bit.Tonnes of foamrolling

Mobility
Over and Unders
Hurdle Steps
Leg Swings
Cable Face Pulls
Scap Push
Fire Hydrant
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x F, F
20kg x 3 (3 sets)

Back squats
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10...these actually felt okish...but had to sit down between sets

Single Arm DB Press
12.5kg
5 x5

Supersetted with

Strict Barbell Rows
35kg x 5
35kg x 5
40kg x 5
45kg x 5
47kg x 5

Cable Ab Pulldowns
10 @ 30kg
10 @30kg
10 @ 36kg
10 @ 42kg

DB Sidebends
20kg x 10/10
20kg x 10/10
25kg x 10/10
25kg x 10/10

Will do rehab and more foamrolling later when I can actually manage to get up off the couch.

gymfreak

Sunday 1st of July-Conditioning

Still have a tummy ache so wasn't going crazy today.

X-Trainer-25mins

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

Haven't used the rower in AAAAAAGES cos the one in Morton is faaar to squeaky. So back to the old conditioning routine today:D And I really enjoyed it!

Con Block-rower
150 x 10 with 60 sec rest
1. 34.0
2. 33.8
3. 33.9
4. 34.4
5. 34.3
6. 34.2
7. 33.8
8. 34.1
9. 34.1
10. 33.9
The rowers in Northwood are all new,so that's why the times are faster than before. Rowing hurt!

Work Block 1-15 mins
10 Goblet Squats 20kg
10 DB Pushup row 7.5kg
6 rounds in 15mins..really took my time doing the pushup rows, trying to keep my form instead of letting back sag.

Con. Block-Rower
150m x 10, 60 sec
1. 34.0
2. 34.1
3. 34.1
4. 34.9
5. 34.3
6. 34.6
7. 34.1
8. 34.0
9. 34.8
10. 33.4...ouch! Tehnique was much better on this one..but ouch

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 12.5kg
10 pushups
7 rounds in 14.52..up a round
Broke up all the reps on the pushups cos I really want to work on getting the volume up again...solely with good reps. Have a tendancy to let my back sag when I'm tired!

Lots of stretching

Had a great session.

Have lots to work on..but it felt great:)

gymfreak

Monday 2nd July

AM
X-Trainer-15mins

Spin- 45mins
Wasn't the best spin class but it did the job. Kind of got bored in parts..but I'd probably go again.

PM-Weightlifting
Was supposed to be a 'heavy' week but I hadn't figured that out. Was reading the programme in order instead of following the sequence at the top. Was told in time for the Cleans though.

Mobility
Sumo Squats
Hamstring Walk
Fire Hydrants
Quad Walk
Scap Pushups
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-25kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
4 sets
This was tough! Thank God I didnt realise I was supposed to be doing it with 30kg:eek::eek:There's no way I would of been able!

Snatches from the low boxes
25kg x 3 (2sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1----should of had another single here but didnt realise it
25kg x 3 (3 sets)

Cleans from the knee
38kg x 3 (3 sets)...missed a few reps at the start
40kg x 2 (2 sets)
42kg x 1
44kg x F, F
44kg x 1
44kg x 1
38kg x 3 (3sets)

Single Arm DB Press
14kg x 6/6
14kg x 6/6
14kg x 6/6
14kg x 6/6..much easier than last day!
Supersetted with

Chinups
5, 4, 5, 4

DB Complex-6kg DBS
6 Bicep Curls
6 Upright Rows on toes
6 CG Snatch on toes
6 Squat and DB Press
6 Bent over Rows (parallel to the floor)
6 Squat Jumps
4 rounds.

Had a headache pretty much for all the session. So didn't mess around at all after. Just foamrolled and went home and ate good food! A LOT of good food:)

gymfreak

Tuesday 3rd July-Conditioning
Aim is to get back to doing some proper conditioning now that I'm on summer hols:) Been a LOOOONG time since I actually conditioned properly..so today was not nice....at all:(....really not nice.

X-trainer-20mins

Mobility
Hamstring Walk
YTW
Wall Slides
Fire Hydrants
Trunk Rotations
Reverse Lunges
Cable Face Pulls
Sumo Squats-inside of my knee hurts when I do these

Con Block-10mins
Bike Level 5...Did the 1st minute at level 7..couldnt sustain the RPM above 80 after that so dropped to L5
4.74km=10mins..my legs were absolutely wrecked

Work Block-15mins
5 e/s Reverse Lunges with 10kg
3 Pullups
10 Pushups
9 rounds in 14.38,,,legs were shattered trying to start this

Con Block-10mins
Bike-level 5
Serious mental struggle to even start this block, never mind finish it
4.70km in 10mins

Work Block-15mins
5 e/s Bulgarian Split Squats
10 DB Bench Press 15kg
5 e/s Supported Rows 22.5kg
7 rounds in 15mins
Shouldnt of done so many reps for the bench press..that was what was slowing me down!
Dunno how I ever managed to do 5 blocks on a Con Day Certainly was not gonna happen today anywayLoads of foamrolling is on the cards for the afternoon

gymfreak

Wednesday 4th July-Weightlifting

AM
15mins Xtrainer

Zumba-1 hour
First time trying out Zumba today and it was the weirdest/ funniest thing I've seen/done in a while. A bunch of Irish girls trying to dance like African women...hilarious. As weird as it was I think I'll try it again:pac:

PM
I got my new shoooooes!! I was surprised that I actually like them. :)But after wearing them for the entire session my knees started to ache. I tend to hyperextend when wearing them.

Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Scap Pushups
x 2

Heavy Day

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch from low blocks
25kg x 3 (2 sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
31kg x 1....REALLY ugly looking
25kg x 3 (2 sets)Was actually tired beginning the snatches today-trained 6days in a row..so purely ALL my fault! Body didnt want to cooperate entirely so a fair few were really muscley-uppy. Gonna take it fairly handy tomorrow/ maybe a rest day and get a good session in Friday.

Split Jerks
25kg x 3 (5 sets)

Cleans for reps and then Jerk
Need to focus on splitting wider and on dropping my back leg more.

38kg x 3 (2 sets)
40kg x 2 (2 sets)
42kg x 1
44kg x 1
44kg x 1
38kg x 3 (2 sets)
No yelping or squeaking today...whoooop!!!:D

Back Squats
59kg x 2 (6 sets)..squats are starting to get tough

RDLS
55kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6

Foamrolled

Rehabby stuff

GASMANN

gymfreak wrote: »

Wednesday 4th July-Weightlifting

AM
15mins Xtrainer

Zumba-1 hour
First time trying out Zumba today and it was the weirdest/ funniest thing I've seen/done in a while. A bunch of Irish girls trying to dance like African women...hilarious. As weird as it was I think I'll try it again:pac:

PM
I got my new shoooooes!! I was surprised that I actually like them. :)But after wearing them for the entire session my knees started to ache. I tend to hyperextend when wearing them.

Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Scap Pushups
x 2

Heavy Day

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch from low blocks
25kg x 3 (2 sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
31kg x 1....REALLY ugly looking
25kg x 3 (2 sets)Was actually tired beginning the snatches today-trained 6days in a row..so purely ALL my fault! Body didnt want to cooperate entirely so a fair few were really muscley-uppy. Gonna take it fairly handy tomorrow/ maybe a rest day and get a good session in Friday.

Split Jerks
25kg x 3 (5 sets)

Cleans for reps and then Jerk
Need to focus on splitting wider and on dropping my back leg more.

38kg x 3 (2 sets)
40kg x 2 (2 sets)
42kg x 1
44kg x 1
44kg x 1
38kg x 3 (2 sets)
No yelping or squeaking today...whoooop!!!:D

Back Squats
59kg x 2 (6 sets)..squats are starting to get tough

RDLS
55kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6

Foamrolled

Rehabby stuff

you should write the ad campaigns for zumba classes everywhere.


embrace your yelp, i added 50kg to my squat when i released my yelp from its shakles.

supposedly

gymfreak wrote: »

Zumba-1 hour
First time trying out Zumba today and it was the weirdest/ funniest thing I've seen/done in a while. A bunch of Irish girls trying to dance like African women...hilarious. As weird as it was I think I'll try it again:pac:

Come to Zumba with me! Tuesday and Thursday evenings in Artane. You interested?

the drifter

WTF zumba.....


Jesus wept...

token

supposedly wrote: »

Come to Zumba with me! Tuesday and Thursday evenings in Artane. You interested?

What? she's not even injured

gymfreak

GASMANN wrote: »

embrace your yelp, i added 50kg to my squat when i released my yelp from its shakles.

I would most likely petrify myself it I let out any sound louder than a squeak! Dude on the platform to the right of me today let out an almighty roar..frightened me half to death..I covered my ears and all!!!

Come to Zumba with me! Tuesday and Thursday evenings in Artane. You interested?

I actually think it's the same lady that teaches the classes in Artane and in Northwood! Still not half sure what I thought of it...I giggled for the entire class yet at the same time thought it was a whole lot of crazy in the one room.

WTF zumba.....


Jesus wept...

I'm gonna try pilates next!

What? she's not even injured

Lol

the drifter

gymfreak wrote: »

I'm gonna try pilates next!

Lol

That i can understand...

but dancing should only ever be done after half a bottle of the bad man that is Jack Daniels...

GASMANN

gymfreak wrote: »

I would most likely petrify myself it I let out any sound louder than a squeak! Dude on the platform to the right of me today let out an almighty roar..frightened me half to death..I covered my ears and all!!!


I actually think it's the same lady that teaches the classes in Artane and in Northwood! Still not half sure what I thought of it...I giggled for the entire class yet at the same time thought it was a whole lot of crazy in the one room.

I'm gonna try pilates next!

Lol

I seen that, thought for a second you might have touched cloth ....

gymfreak

Thursday 5th July
Was given a bike about 2weeks ago and just hadn't had time to collect it so that was my mission for today.

AM
6km walk to pick up bike...so inefficient..really wanted to run but I'm not that stupid...yet.

6km cycle back home-been a year since I was on a bike and I was actually petrified. I held onto the handles so tightly that my hands started to cramp. Couldn't remember how to work all the gears on the bike correctly so I'll have to get that explained to me before my next outing!!!!

PM
Tag Rugby-Other team were a no show so we got a walk over. But another team stepped in to play a friendly with us. Great match and we won....whoop whoop!!! Knee held up fine, sooooo chuffed!:D But by God I let out a load of squeaks tonight!!

Legs were still pretty tired all day today so fingers crossed they'll be as good as new tomorrow:)

GASMANN wrote: »

I seen that, thought for a second you might have touched cloth ....

Now, now..i amnt that bad....maybe when I've reached a fine age like yourself that might be something to watch out for:P:P:pac:

GASMANN

I think you might be ther already, just sayin

gymfreak

GASMANN wrote: »

I think you might be ther already, just sayin

I'm NO WHERE near my 40s :eek::eek::eek::eek::eek::eek::eek::eek:


I kid, I kid:P:pac:


Friday 6th July-Weightlifting

Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Fire Hydrants
Scap Pullups
Bar Inverted Shrugs
x 2


Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-nowhere near the weight the programme said to use:(25kg x 3 sets
28kg x 1 set 2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
4 sets

Snatches from the low boxes
25kg x 3 (2 sets)
27kg x 2 (2sets)
29kg x 1
31kg x 1
31kg x 1
25kg x 3 (3 sets)

Front squats
35kg x 5
40kg x 5
45kg x 5
47.5kg x 5
47.5kg x 5...few ugly reps on last set

Step Ups
2 x 2.5kg plates ..trying to stay really upright
4 x 6/6

Bulgarian Split Squats
10kg DBS
4 x 6/6 OUCCCCHHH!:(

DB Complex-6kg DBS
6 Bicep Curls
6 Upright Rows on toes
6 CG Snatch on toes
6 Squat and DB Press
6 Bent over Rows (parallel to the floor)
6 Squat Jumps
4 rounds...easy. had a 90sec break inbetween rounds

Neutral Grip Chin ups
6, 5, 5, 5, 4

Supersetted with

Single arm DB Pushpress
16kg x 10./10
16kg x 10/10
16kg x 10/10
18kg x 10/10

Windmills-12kg
5 x 5/5

Russian Twists 12kg
5 x 5

Attempt at foamrolling my calves:(
A wee bit of stretching.

GASMANN

gymfreak wrote: »

I'm NO WHERE near my 40s :eek::eek::eek::eek::eek::eek::eek::eek:
.

if you have a body like mine at forty you'll be doin ok, i eat oil of ulay.

Turbo_diesel

You were looking for a log to follow ? Stumbled across this on another forum might be of interest.

http://swolesister.com/about/

gymfreak

Turbo_diesel wrote: »

You were looking for a log to follow ? Stumbled across this on another forum might be of interest.

http://swolesister.com/about/

Thanks a mill! Tis hard to come across a log that's just full of facts and figures most of the logs I've found are more like blogs were they just talk about lifting without specifics!

Sunday 8th of July-Conditioning

X-Trainer-20mins

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
YTWs
Quad Walk
Sumo Walk
x2

Con Block-rower
150 x 10 with 50 sec rest
1. 33.4
2. 33.8
3. 34.0
4. 34.2
5. 35.3
6. 34.0
7. 34.0
8. 34.7
9. 34.7
10. 34.4.

Work Block 1-15 mins
10 Goblet Squats 20kg
10 DB Pushup row 7.5kg
8 rounds in 15.04...up 2 rounds:)I love how fast conditioning can come back to you. Stayed strict on everything

Con. Block-Rower
150m x 10, 50 sec rest
1. 34.5
2. 35.2
3. 35.8
4. 35.1
5. 34.9
6. 35.2
7. 35.3
8. 35.8
9. 35.7
10. 37.1
Amazed at how fast the fatigue from the 1st block to now shows.

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 12.5kg
10 pushups
8 rounds in 15.04..up a round
Strict on all pushups again

Pretty happy with that session.

Aim for the week was 3WLing sessions and 2 IP con sessions and then whatever else I could do without tiring myself out too much. Pretty happy with the week's training....................God I love summer hols:D

Scuba Ste

Did you compete yesterday?

gymfreak

Scuba Ste wrote: »

Did you compete yesterday?

Nope, haven't learnt how to clean from the floor yet............well...........that's my excuse and I'm sticking to it:D:D:pac:

Definitely next comp!

gymfreak

Monday 9th July

AM
Bike 20mins

Pullups
5, 5, 5, 5, 5

Pilates-1hour
Was trying to be a good lil WLer so skipped spin this morning and did pilates instead.
Not a fan, at all!! I was yawning like mad throughout...soooooo slow..don't think I'll be venturing into that class again!

Lots of stretching. Cos I was being good!

PM-Weightlifting
Mobility
Sumo Squats
Hamstring Walk
Fire Hydrants
Quad Walk
Scap Pushups
x 2
Eugh. The annoyance of it all. Drove all the way over to the ECB...no ladies bar in the gym.... Wasn't a happy camper.

Ended up stopping off at Morton on my way home just to get the mood back on track:)

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-25kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
4 sets
Felling a tad easier than previous weeks:)

Snatches from the low boxes
No low boxes in the gym but Ste helped me come up with a solution...at least one of us has brains!
25kg x 3 (2sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
25kg x 3 (3 sets)

Cleans from the knee
38kg x 3 (2 sets)
40kg x 2 (2 sets)
42kg x 1
43kg x 1
43kg x 1
38kg x 3 (3sets)

Single Arm DB Press
15kg x 5/5
15kg x 5/5
15kg x 5/5
15kg x 5/5
Supersetted with
Had the bounce the first rep up just to get them going.

Neutral Grip Chinups
6, 5, 5, 4, 5, 4

DB Complex-7.5kg DBS
6 Bicep Curls
6 Upright Rows on toes
6 CG Snatch on toes
6 Squat and DB Press
6 Bent over Rows (parallel to the floor)
6 Squat Jumps
4 rounds. Upped the weight on these and they were tough!!!!!

GASMANN

i seen a different side of you today.....

gymfreak

GASMANN wrote: »

i seen a different side of you today.....

You're just lucky that I kept all my livid-ness for my 20km drive back home!!!
:pac::pac:

gymfreak

Tuesday 10th July-Conditioning
Was in flying form for conditioning this morning!

AM
X-trainer-20mins

Mobility
Hamstring Walk
Quad Walk
Leg Swings
Wall Slides
Fire Hydrants
Trunk Rotations
Cable Face Pulls
Sumo Squats

Con Block-10mins
Bike Level 5...WHOOOOOOOP!!!!! Way easier than last week:DWas maintaining a +98RPM easily!
5.35km=10mins..:)Aim is always 5km before I can move up a level!

Work Block-15mins
5 e/s Reverse Lunges with 10kg
3 Pullups
10 Pushups
10 rounds in 14.53..up a round. TBH I was surprised I wasn't up more cos I was FLYING through it today:D

Con Block-10mins
Bike-level 5
5.38km in 10mins:)I'm amazed at how quickly the ole conditioning comes back..this near killed me last week...faaar easier this week so up a level next...WHOOP!!!

Work Block-15mins. Legs were very wobbly starting this today
5 e/s Bulgarian Split Squats +10kg
5 DB Bench Press 15kg
5 e/s Supported Rows 22.5kg
10 rounds in 14.54mins...up 3 rounds
Lowered the reps in the db bench and added weight to the split squats

Was deeeeeeeelighted with that session:) Feels like everything is completely back on track....WHOOOOOOOOOOOOOPPPP!!!!!!! Was even tempted to go for a 5th block but decided it was best to finish on a hgh note!


PM
Step Class-45mins
Good Craic

Zumba-I only lasted 30mins before my knees started to really hurt so just left early:( Stooopid knees

gymfreak

Wednesday 11th July-Weightlifting

Mobility
Over and Unders
Hurdle Steps
Leg Swings
Scap Pullups
YTWs
Bird Dogs
x 2

Medium Day

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch from low blocks
25kg x 3 (2 sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
25kg x 3 (2 sets)

Split Jerks
25kg x 3 (5 sets)

Cleans for reps and then Jerk
Jerk bit looked horrendous!

38kg x 3 (2 sets)
40kg x 2 (2 sets)
42kg x 1
43kg x 1
43kg x 1
38kg x 3 (3 sets)

Back Squats
52kg x 3 (6 sets)

RDLS
60kg x 6
65kg x 6
65kg x 6
65kg x 6

One of the lads helped me to set up properly on the GHR...turns out I have no hamstrings:pac::pac:


Foamrolled

Hanley

gymfreak wrote: »

One of the lads helped me to set up properly on the GHR...turns out I have no hamstrings:pac::pac:


Foamrolled

:eek::eek::eek:

No sarcasm or anything. Swear.

gymfreak

Hanley wrote: »

:eek::eek::eek:

No sarcasm or anything. Swear.

All I can say is it's about time someone decided to help me grow some hamstrings and show me how to use the GHR in Morton.

Oh yeh...and how long have you been training there...and oh.......you never thought to show me:P:P
Smartarse

(I actually wasnt strong enough to use it in the end anyway!)

Scuba Ste

gymfreak wrote: »

Snatches from the low boxes[/B]
No low boxes in the gym but Ste helped me come up with a solution...at least one of us has brains!
25kg x 3 (2sets)
27kg x 2 (2 sets)
29kg x 1
31kg x 1
25kg x 3 (3 sets)

I had to do something. With the steam coming out of your ears I was afraid of what might happen if the blocks were just an inch below your knee instead of two inches below.

Someone in morton showed you how to use the GHR? So you still don't know how to use it then.

gymfreak

Scuba Ste wrote: »

I had to do something. With the steam coming out of your ears I was afraid of what might happen if the blocks were just an inch below your knee instead of two inches below.

Lol.....and so true!!:D:D

Scuba Ste wrote: »

Someone in morton showed you how to use the GHR? So you still don't know how to use it then.

I used it...my way.... and then Erin decided to reset it and get me to try do them again his way...that was right after he said my hamstrings were as weak as yours!!!:P:P:P

gymfreak

Friday 13th July-oh yes it was! I even cut my hand in two places from the squat rack which then left the tummy a bit whoozy!

**** food also meant that training was off today:( A nice reminder of why I shouldnt fill up on sugary goodness..just end up exhausted and unmotivated
Mobility
Sumo Squats
Hamstring Walk
Quad Walk
Wall Slides
Fire Hydrants
Scap Pushups
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo
Programme said 30kg:(:(:(
I could only do 25kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
4 sets

Snatches from the low boxes
25kg x 3 (2 sets)
27kg x 2 (2sets)
29kg x 1
31kg x 1 all easy
25kg x 3 (3 sets) fell on my bum for one of these sets

Front squats
35kg x 5
40kg x 5
45kg x 4...nearly killed myself
43kg x 5
43kg x 5
Squats were a disaster...legs just weren't strong today!!!! Either that or I've been counting the weights wrong on previous weeks???

Step Ups
2 x 2.5kg plates ..trying to stay really upright
4 x 6/6

Bulgarian Split Squats
10kg DBS
4 x 6/6
DB Complex-8kg DBS
6 Bicep Curls
6 Upright Rows on toes
6 CG Snatch on toes
6 Squat and DB Press
6 Bent over Rows (parallel to the floor)
6 Squat Jumps
4 rounds...90sec break

Rehabby Stuff

Foamrolling.