Bring The Pain!

banshee_bones

Ok starting a log over here purely to keep gymfreak happy ...... :pac:

Female
24
Current Weight: 65KG


Yesterday

Chest Supported-Scap Row

10KG x 3x5
15KG x 3x5

Scap Inverted Rows

2 x 10
2 x 5

Bench

20KG 3x5
30KG x 0
30KG x 0

Deadlift

40 x 3x5

Pushpress

20 KG x fail x 2!

Hail 2 Da Chimp

Hey Banshee, what are your current goals and training routines?

Best of luck with the log

banshee_bones

Cheers for that.

To be honest, my training schedule and content wise is fairly ad-lib at the moment. Iv had some problems with my shoulder and I was focusing mainly on rehabbing that, my physio refuses to use the word "fixed" but it's about as good as its going to get so it's something I will always have to be wary of and the scap stuff will still play a fairly large role in my training.

The only solid goals I have at the moment are a 100KG deadlift, a BW squat and some unassisted pull ups. :pac:

Dotcomdolly

Will be following your log Banshee! Might even start a new one of my own.

gymfreak

Excellent stuff Banshee Bones!!

And dotcomdolly please do start a new log, I always followed your old one:(

Dotcomdolly

gymfreak wrote: »

Excellent stuff Banshee Bones!!

And dotcomdolly please do start a new log, I always followed your old one:(

Done!

banshee_bones

Today

Warm Up

Scap Push Ups

2 x 10

Chest Supported Row - Scap Variation

10KG 2x5
15KG 2x5
17.5KG 2x5

Squat

BW x 10
20KG 2x5 These were killing my shoulders so switched to...

Front Squat

20KG 2x5

Said screw this I'm going to go back and try again...

20KG 2x5
25KG 2x5
30KG 2x5
35KG 2x5-pb

Happy with today however my squat is so lopsided it's not even funny.

COH

banshee_bones wrote: »

my squat is so lopsided it's not even funny.

Nah, its still really funny. I'm still trying to figure out how your elbows were higher than your head :P

gymfreak

banshee_bones wrote: »

Front Squat

20KG 2x5

Said screw this I'm going to go back and try again...

20KG 2x5
25KG 2x5
30KG 2x5
35KG 2x5-pb

Excellent stuff!:)
Your already catching up on my front squat.

banshee_bones

COH wrote: »

Nah, its still really funny. I'm still trying to figure out how your elbows were higher than your head :P

meh form took second place to what-hurts-the-least today, may have to ditch back squats and focus on front squats til I sort out this shoulder flexibility thing...

gymfreak wrote: »

Excellent stuff!:)
Your already catching up on my front squat.

Just to clarify, there was only that one set at 20kg! the rest were all back squats! :pac:

COH

banshee_bones wrote: »

meh form took second place to what-hurts-the-least today, may have to ditch back squats and focus on front squats til I sort out this shoulder flexibility thing...

Dont mind my hypocrisy... Im sitting here casting judgement from my wheelchair

banshee_bones

COH wrote: »

Dont mind my hypocrisy... Im sitting here casting judgement from my wheelchair

I won't! Yeah I feel I may be in one of those myself tomorrow...stairs are not my friend right now! :pac:

howtomake

Oh goodie, another shoulder sufferer! Well I mean it's not really good but glad to have the company to moan to.:D

banshee_bones

Went out to IP today to get Will to have a look at my squat as I was having alot of discomfort with my shoulders. The words "fucking mess" were used. Got a prescription for more shoulder stretching and mobility work. I have been doing shoulder rehab stuff for about four months now so to say I am frustrated is an understatement.

IP Warm Up

Squat

Think it was probably about 8-10 sets of 5 reps, just with the bar, mostly concentrating on getting a comfortable positon with my grip working on getting my elbows down.

Prowler + 80KG

8 pushes in 9 minutes... really annoyed with this, got 9 in 10 before and wanted 10 in 10 today. Wasnt happening was gassed and gave up at 9 minutes.

YTWs

2.5KG 5x5

Assisted Pull Ups - 12

Lots of shoulder stretching aswell.

banshee_bones

Warm Up

Scap Chest Supported Row

10KG x 5x5
15KG x 5x5

Scap Inverted Rows

x5
x5
x5

YTW's

x3
x3
x3
x3

Facepulls

x12
x12
x12
x12

Leg Press

40 x 5
40 x 5
40 x 5

60 x 5
60 x 5
60 x 5

80 x 5
80 x 5
80 x 5


2.5K Run

banshee_bones

Today

Wasnt planning much due to leg DOMS from yesterday so was going to do all upper body stuff.

Warm Up

Scap Chest Supported Row

10KG x 5x5
15KG x 5x5

Facepulls

x12
x12
x12

Went down at peak time today. Ugh. Just hateful. Wasnt in the mood to be standing around waiting for a rack and or a bench so left it at that.

banshee_bones

Felt a bad twinge taking off my cardigan tonight. . .this is not good.
Havent had a twinge like this in ages. I recall the last thing my physio said was something about my upper thoracic needing more flexion (sp?) she only neglected to tell me how to go about doing that :rolleyes:

Will Heffernan

banshee_bones wrote: »

Felt a bad twinge taking off my cardigan tonight. . .this is not good.
Havent had a twinge like this in ages. I recall the last thing my physio said was something about my upper thoracic needing more flexion (sp?) she only neglected to tell me how to go about doing that :rolleyes:

I'll show COH and he can show you. Simple.

banshee_bones

IP Warm Up x 2

Deadlift

40 x 3x5
50 x 5
55 x 5
60 x 1
60 x 1
60 x 0.5

The 60's were slowwwwwww coming up. Think gymfreak might be on to something there with the magnetic floor...hmmmm :pac:

Inverted Shrug

x10

Prowler + 80KG

10 pushes in 8.45 :D All I wanted was 10 in 10, super delighted with that time. Would have gone for more but was too busy collapsing on the turf in a heap!

YTWs

x3

Pull Ups
Grey Band
x4...
had a really weird shock like feeling down my arm trying to do these so gave up at that.

Prowler + 100KG with Mr. COH

I didnt forget to press the button, I just didnt press it like twice or whatever! Also I just wanted to see if I could even push 100, time would be shoite anyway :pac:

Got 10 pushes, (with alot of swearing) and almost gave up at 9.5 but COH pushed me on. Kudos dude!

banshee_bones

Tonight

Work changed my hours which meant I lost half an hour so it was a very quick session.

Warm up with lots of stretching and foam rolling
My shoulders are tight as feic at the moment :rolleyes:

Chest Supported Row - Scap Variation

15KG

x5
x5
x5
x5
x5

30 Minutes on the spin bike*



*This will be making a more regular appearance in my log for the next few weeks as I am cycling from Mizen Head to Malin Head at the end of May :pac:

banshee_bones

Today... Happy St.Patricks Day!

Gym was busier than I had hoped for

Warm Up

Chest Supported Scap Row

15KG

x5
x5
x5

17.5KG

x5
x5
x5

18.75KG (pb )

x5
x5

Bench

20KG

x5
x5

30 minutes Spin Bike


Cardio is boriiiiiiiiiiiiiiiiiiiiing.

banshee_bones

Tonight

Spin Class

45minutes


Apparantly I have to be getting to 3 or 4 of these a week for the next 9 weeks!

FML

gymfreak

banshee_bones wrote: »

Tonight

Spin Class

45minutes


Apparantly I have to be getting to 3 or 4 of these a week for the next 9 weeks!

FML

Bahahaha...whose laughing now :P

banshee_bones

gymfreak wrote: »

Bahahaha...whose laughing now :P

You do it because you like it, im doing it because in about 8 weeks I have to cycle 680km for charity!

banshee_bones

Today

Lunchtime Spin Class

45 minutes

90% of this was out of the saddle, lots of sprints too....

Hopefully deadlifting tomorrow YAY! :pac:

banshee_bones

Today

Bit of a meh day, I found out that RAW have removed some of their machines, was not a happy bunny when I copped that the chest supported row was gone. Used the next best thing, but it wasnt the same.

Leg Press

40KG x 8

80KG x 8

Did alot of messing around today, bit of bench, worked up to a 55KG Deadlift and threw in some YTWs at the end.

After the cycle I am going to get/do a proper structured programme. . . the days of faffing around and having fun are at an end.

banshee_bones

Residual legs doms from Saturday made for an interesting spin class tonight, I also discovered tonight that it is exactly a 27 minute walk to RAW from my house. At this rate my log should probably be called "Diary of a Cardio Whore" :rolleyes:

banshee_bones

Got outside on the bike today for the first time, had all the elements out hailstones inclusive to make getting used to the bike and all the gears and doing some hills a memorable experience.

I'm raising money for The Irish Guide Dogs For The Blind, so if anyone would like to sponsor me for the charity cycle, I can pm you the mycharity.ie link.

banshee_bones

Today

Cycled from Blackrock to Enniskerry.

Cycling in Dublin City has got to be the scariest thing I have ever encountered in my fucking life. Don't know how anyone does it tbh. Fair balls to anyone who manages it on a daily basis without getting killed.

banshee_bones

Today

Warm Up

Plank - 45 seconds
Bridging - 90 seconds, 90 seconds

GHR

x5
x5
x5

Leg Press

40KG

x5
x5
x5

60KG

x5
x5
x5

FacePulls

x10
x10
x10

banshee_bones

Graduated this week so that ruled out a couple of days training :pac:

Tonight

Warm Up and some foam rolling

Some crosstrainer while waiting for things to free up...

Bench

20KG

x3
x3
x3
x3

Scap Inverted Rows

x10
x10
x10

Face Pulls

x12
x12
x12

Leg Press

30KG

x5
x5
x5

40KG

x5
x5
x5

GHRs..

eh..some...

banshee_bones

Been trying to book an appointment with a physio that was reccommended to me but they are fairly busy at the moment so hoping to get in sooner rather than later.

Today

warm up

Face Pulls

x10
x10
x10

Scap Inverted Rows

x5
x5
x5
x5

Bench 20KG

x3
x3
x3
x3

Leg Press

30KG

x5
x5
x5
x5
x5

40KG

x5
x5
x5
x4*

* right knee decided it didnt want to co-operate any more :mad:

Methinks I need to foam roll a bit more if this knee thing is the same thing that happened at Christmas

banshee_bones

Took a bit of an unexpected break of late due to some birthday boozing which had to be done and then I strained my hamstring. So went back in today.

Warm Up
Foam Rolling

FacePulls

x10
x10
x10

Scap Bench Press 10KG

x10
x10
x10

Inverted Scap Row

x5
x5
x5
x5

YTWs

Overhead Shrugs

banshee_bones

Today

Warm Up

Inverted Scap Rows

x5
x5
x5
x5

Scap Bench Press 15KG

x10
x10
x10

YTW's

x5

Overhead Shrug

x5
x5

Trap Bar Deadlift*

bar x 2
bar + 20kg three sets of five (I think)

Rower**

200m x 4

best pace was 2.09 so something to aim for/beat next time

*This was my first time TBDLing evar :pac: so was something new to get my head around, had a friend checking my form and he said it was grand. I just need to work on it a little bit.

**First time rowing since I messed up my shoulder, don't want to jinx it but the pain I used to experience has subsided , there is a small niggle but I think it will pass with time, so I think I should be good to go back doing this.

Happy Out

banshee_bones

Today

Warm Up

Inverted Scap Rows

x5
x5
x5
x5

Scap Bench Press 10KG (Couldnt find the 15 bar )

x10
x10
x10

YTW's

x5

FacePulls

x5
x5
x5
x5
x5
x5

Rower

200m x 5

Best Pace : 2.07

banshee_bones

Today

50k cycle.

banshee_bones

Today

Facepulls
x7
x7
x7
x7

Chest Supported Row

10KG
x5
x5

Scap Bench

10KG
x10
x10
x10

YTWs

x5

OH Shrug

x5
x5
x5

Leg Press

40KG

x5
x5
x5
x5
x5

45KG

x5
x5
x5
x5
x5


Rowing
150m :


x5
x5
x5
x5
x5

Best Pace: 2.03

***
Few of us are going to have a prowler conditioning session this Sunday June 5th, if anyone wants to come along, drop me a pm and il send ya the details!

banshee_bones

Today

Went out to Ironside to see what the craic was, nice gym, sounds blokes running the show.

Warm Up

Scap Inverted Rows
x5
x5

OH Shrug
x5
x5
x5
x5

Deadlift

Havent deadlifted in...well so long ago that the last place I did some was in I.P so had the lads just drill form with me, focused on getting my hips lower and more leg drive and just generally get everything tightened up again.

30KG
x5
x5
x5

35KG
x5
x5
x5
x5

40KG
x5
x5
x5

45KG
x3
x3
x3

50KG
x3

55KG
x1

Scap Pull ups

x5

Some band pull aparts

banshee_bones

Been some stuff going on lately which will change my training from now on, got a new job which comes with free gym, pool and classes etc. So going to try and get back into yoga and get at least one yoga and or pilates class in along with a new 3 day split.

banshee_bones

Today

Warm Up


Scap Chest Supported Row

x5
x5
x5
x5

Shoulder Press
x5
x5
x5
x5
x5

Lat Pulldown
x5
x5
x5
x5
x5

Scap Inverted Rows
x5
x5
x5
x5

OH Scap Shrugs
x5
x5
x5
x5

No conditioning because the longer I stood around waiting for a rower to free up the worse my mood got watching the idiots around me.


Positively loathe gym at work. Makes me want to kill myself, but not before killing all around me.

banshee_bones

Have been experiencing a fair amount of discomfort in my left glute/si joint region. Have tried stretching and foam rolling with little success. If anyone has any suggestions they would be welcomed.

banshee_bones

Today

Well today pretty much went like this....

https://www.youtube.com/watch?v=yuj0GkFMhHM

Warm Up

10mins Crosstrainer

Overs and Unders
Horizontal Band Pull A Parts
Vertical Band Pull A Parts
Scap Push Ups
Legs Swings - Linear and Lateral
Scap Inverted Rows


Deadlift

30KG
x3
x3
40KG
x3
x3
x3
x3
50KG
x3
x3


Single Leg Split Squat
BW
x10
x10
x10


Bridging
3 sets of 60 seconds (this was alot harder than I remembered)


DB Floor Press
x5
x5
x5
x5
x5
x5
x5
x5


Inverted Rows
10 sets of 5 reps

aaaaaaaaaaannnnnnnnnd here we are two hours later >.< nothing left in the tank so called it a day.

*also deadlifting with a bent bar is the least fun thing to do evar. oh and rumble rollers were invented for dodgy si joints. awesome stuff.

banshee_bones

Came across these two quotes in quick succession today I like them so Im sticking them in here for future reference

The scale doesn't mean **** if the body is looking like you want it to.

It has to hurt, you have to sweat to get what you want. That pain is telling you that it's working.

banshee_bones

Going to this tonight..



no idea what to expect except some sort of "dynamic sport conditioning"

Will report back with my findings! :pac:

banshee_bones

Warm Up
light jog
back pedals

Plank
Lunges with 2.5kg on e/s
Russian Twists
Mountain Climbers
Burpees
Push Ups
Single leg Deadlifts with 2.5kg e/s
Sumo Squat w/lateral raise 2.5kg e/s

^^Repeat Ad nauseam...literally.

stretches to cool down

Red Cortina

Did you think that the training club was good? And the acid test - will you go back for more??!!

banshee_bones

Red Cortina wrote: »

Did you think that the training club was good? And the acid test - will you go back for more??!!

I'm not going to lie to you, I wanted to throw up and it was very intense. I think it's a good workout for sure, but I won't be going back.
Mainly because a) my conditioning is pants, I knew this but last night confirmed that for me and b) the recovery time I need from being crippled with doms eats into my usual training so it's counter productive really.

Thought I would be in a lot of pain today but its mainly contained in my glutes and hip flexors.

I would deffo reccomend it to any one out there who wants to test themselves! Il put the training details up if anyone is interested.

Red Cortina

Jeez sounds a bit rough going like.

Think I might just stick with the KB classes for the mo:)

banshee_bones

Red Cortina wrote: »

Jeez sounds a bit rough going like.

Think I might just stick with the KB classes for the mo:)

Ah I am sure it would be a breeze for most of the fitter folk on here, but eh not for me! I can't believe I ever moaned about spin class, I genuinely now see that spin class was easier. And I never thought I would say that! :pac:

Where are you doing the kb classes? With my shoulder issues clearing up nicely I think I might start playing around with them, or at least learn how to utilise them properly!

Red Cortina

banshee_bones wrote: »

Ah I am sure it would be a breeze for most of the fitter folk on here, but eh not for me! I can't believe I ever moaned about spin class, I genuinely now see that spin class was easier. And I never thought I would say that! :pac:

I absolutely hated spin classes when I tried them, never again

banshee_bones wrote: »

Where are you doing the kb classes? With my shoulder issues clearing up nicely I think I might start playing around with them, or at least learn how to utilise them properly!

Doing the classes with cmyk in bhaf and really enjoying them:) To my shame I realise now that I wasn't doing the swings correctly but that was sorted out fairly quickly!

banshee_bones

Still crippled with DOMS so no gym today. FML