Imma gonna be an Emo

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Tuesday 26th July

Push Press
[email protected],60,65,70kg
5,[email protected] press

Pullup
5,4,[email protected]

Pair
Diamond Pushup
Ring Row
4x8

Pair
Curl @ 10kg db's
Side Raises @ 5kg db's
3x12

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Thursday 28th July

Football
60m

Too hot again. Crawling around after the first 30-40 minutes. I'm down to just 1 day a week on football at least for the rest of the summer. Might thrown x1 work commute run to keep fitness levels up.

Saturday 30th July

Power Clean & Jerk
[email protected]
[email protected],70kg
[email protected] split jerk
[email protected]

Clean Deadlift
[email protected]

Front Squat
[email protected]

Bulgarian Split Squats
[email protected]

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Sunday 31st July

Press
[email protected]
[email protected]
[email protected]

Pullup
[email protected]
[email protected]

Pair
Diamond Pushup
Ring Row
3x10

Pair
Curl @ bar
Side Raises @ 4.5kg db's
2x15

Training at home* in garage & garden blasting out rocky iv montage music on repeat. Good times.

*out in the shticks

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Monday 1st August

Run
4km

Trail run with the family dog. Who is extremely hyper so the first 2km was near sprint until it tired itself out.

Wednesday 3rd August

Power Snatch
[email protected]

Snatch Pull
[email protected]

Squat
[email protected]
[email protected]
[email protected]

RDL
[email protected]

Hanging Leg Raise
2x8

Legs were sluggish after the run so not much speed on the 'fast' lifts

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Thursday 4th August

Football
60m

...

Bench
[email protected]

Row
[email protected] + bar chest supported

Pair
8,8,6 Dips rto at top
6,6,6 Pullups C2B, half of them

Pair
Side Raises @7.5kg db's
Curl @ 12.5kg db's

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Thursday 11th & 18th

Football
60m

Monday 21st August

Few days in Fort William Scotland...

Mountain Biking
10 Under the Ben @ 10km

Cross country trail. Good craic.

Tuesday 22nd August

Hike
Ben Nevis @ 1345m

Tallest mountain in the British Isles. 3.5hrs up 2.5hrs down.

Wednesday 23rd August

Canoeing
2.5hrs on some canal

Thursday 25th August

Deadlift
[email protected],80kg
[email protected]
[email protected]

Front Squat
[email protected],60,65,70kg

Football
60m

Saturday 27th August

Surfing
1.5hr @ Fundoran

Monday 29th August

Bench
[email protected]

Row
[email protected] + bar chest supported

Pair
Dips rto at top
Chinups
3x7 last set of dips broke up

Got lazy there for two weeks and did nothing outside of football. I just sat at home watching the Olympics. Had an active trip away in Scotland then though so not too bad followed by surfing in Bundoran. Two quick'ish lifting sessions to get back into it

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Thursday 1st September

Power Snatch
[email protected]
[email protected]

Squat
[email protected],60kg
[email protected]

SL RDL
[email protected]

Sunday 4th September

Push Press
[email protected],50kg
[email protected]

Pullup
[email protected]
[email protected] NG

Pair
10 Diamond Pushup
8 Ring Row
x3

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Tuesday 6th September

Power Clean & Jerk
[email protected]
[email protected]
[email protected]
[email protected] split jerk

Clean Deadlift
[email protected]

Front Squat
[email protected],60kg pause + normal
[email protected]

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Thursday 8th September

Bench
[email protected],60kg
[email protected]
[email protected]

Row
[email protected] + bar chest supported

Pair
8,8,6 Dips rto at top
6,6,6 Pullups C2B

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Sunday 11th September

Greater Dublin Bike Ride
60km @ 2:11

Can see the route here I did the 60km one
http://greatdublinbikeride.ie/route/

I was originally going to do the 100km but decided to not let my ego get in the way considering I haven't cycled >6-7km all year. That and the fact I was going to a beer festival on Saturday. Happy with the time since I started right at the back after almost being late* so there was a lot of congestion in parts

*eh beer festival reasons

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Tuesday 13th September

Push Press
[email protected],50kg
[email protected]
[email protected]

Pullup
[email protected]
[email protected] NG

Pair
12 Diamond Pushup
8 Row @ 50kg
x3

Pair
Side Raises @ 5kg db's
Curl @ 10kg db's
3x12

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Wednesday 14th September

Power Snatch
[email protected]
[email protected]
[email protected]

Squat
[email protected],60kg pause
[email protected]
[email protected]

RDL
[email protected]

Hanging Leg Raise
2x8

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Monday 19th September

Push Press
[email protected],50kg
[email protected]
4x3[email protected]
[email protected] Max Rep Press

Pullup
[email protected]
12,8,[email protected]

Pair
12 Diamond Pushup
8 Ring Row
x3

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Tuesday 20th September

Power Clean
[email protected]
[email protected]
[email protected]
[email protected]

Clean Deadlift
[email protected]
[email protected]
[email protected]

Bulgarian Split Squat
[email protected]

Hanging Leg Raise
2x8

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Thursday 22nd September

Bench
[email protected],60kg
[email protected]
[email protected]

Pair
Dips rto at top
Pullups C2B
8,8,6

Quick session. Lats were dom'd after deadlifts so left out rows. Then tired in general so left out brosolation lifts.

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Sunday 25th September

Sprints
4x40m

Squat
[email protected]
[email protected]
[email protected]

KB Swings
20 EMOM for 5 minutes @ 32kg

Hmm bit slower on the sprints. Probably due the fact that I'm down from 2 games a week of football during the summer to none at all the past month.

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Monday 26th September

Pair
5,5,5,5,5 KB Press @ 24kg
8,8,8,6,6 Pullup @ BW

Pair
12 Diamond Pushup
10 Body Row
x3

Pair
Side Raises @ 5kg db's
Hammer Curl @ 10kg db's
15,12

Wanted to push press but there were no free platforms. I had enough of 'stretch waiting' after 15 minutes so went ahead with kettlebell presses

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Wednesday 28th September

Power Clean & Power Jerk
[email protected]
[email protected]
[email protected],75kg
[email protected],85,90kg split jerk from 85

Clean'ish Deadlift
[email protected]
[email protected]
[email protected]
[email protected]

Split Squat
front rack
[email protected]

Hanging Leg Raise
2x10

Weights starting to get semi respectable again with 90kg powerclean with a few kg's to spare. Starting to lose clean positions at 125kg on later sets. Will repeat weight because I'd like to do solid reps at that weight. Afterwards I'll probably go up in weight and let my back hijack the lift.

Thursday 29th September

Bench
[email protected],60kg
[email protected]
[email protected]
[email protected]

Row
[email protected]
[email protected]

Pair
Press @ 40kg
Pullups C2B
3x8

I joined Flyefit like I said I was going to do months ago. Doing roaming membership but macken st is the handiest. Lunchtime session here, not too busy at that time. They have 2-3 olympic bars so might start scaring the locals with snatches/cleans next time I'm in. It's way handier than out in Sandyford as I can train before/after work or during lunch.

Means I don't have an excuse for not hitting x4 week now. I haven't bothered with structured progressions the past 1-2 years given my lack of consistency regards frequency but if I can regular do x4 sessions I'll start thinking of something to follow.

Training frequency past few months. Other than this month being reasonable not good!

May 8
June 8
July 8
August 4
September 13

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Just after saying that I got a really bad cold. I was out of work a few days and it lingered on for a good two weeks.

Tuesday 11th October

Run
[email protected]:00

Wasn't better yet but I had a puncture so decided to run into work

Sunday 16th October

Not exactly worth logging but was walking around grounds of Malahide castle and they have a bunch of exercise stations on forest walk. Pullup/Monkey bars, parallel bars and all that sort of thing. Any resemblance of bodyweight skills I may have had have deteriorated a good bit. Could only hold a straddle back leaver & V-Sit for like 3 seconds.

Tuesday 18th October

Power Snatch
[email protected]
[email protected]

Squat
[email protected] pause
[email protected]

RDL
[email protected]

Split Squat
front rack
[email protected]

Wednesday 19th October

Push Press
[email protected],50kg
[email protected]

Pullup
8,7,[email protected]

Pair
10 Diamond Pushup
12 KB Row @ 20kg
x2

C2 Row
[email protected]:50

Weights didn't feel too bad albeit about 10% taken off

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Saturday 22nd October

Power Clean & Power Jerk
[email protected]
[email protected]
[email protected]
[email protected] just clean

Clean Deadlift
[email protected]
[email protected]
[email protected]

Front Squat
[email protected]

First time doing any olympic lifts in flyefit. They don't have any proper platforms for it just this soft rubber area which isn't ideal but since I only pay the lifts lip service these days it doesn't matter too much

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Monday 24th October

Incline Bench
[email protected]
[email protected]

Row
chest supported
[email protected]
[email protected]

Pair
8 Dips RTO at top
6 Pullups C2B
x3

Inc bench because flat benches were in use. I should probably incline more anyway I don't know what a typical ratio is but I imagine the weight is relatively low compared to my press & bench.

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Tuesday 25th October

Power Snatch
[email protected]
[email protected]

Squat
[email protected] pause
[email protected]

RDL
[email protected]

Hanging Leg Raise
2x6

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Friday 28th October

Push Press
[email protected],50kg
[email protected]
[email protected]

Pullup
10,8,8 NG

Pair
Diamond Pushup
DB Row @ 30kg
3x10

Saturday 29th October

Clean Deadlift
[email protected],80kg
[email protected]
[email protected]

Front Squat
[email protected]

Ab Wheel
2x8 from knee

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Monday 31st October

Incline Bench
[email protected],50kg
[email protected]

DB Row
[email protected]

Pair
10,10,10 Press @ 40kg
8,8,6+2 Pullup NG

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Friday 4th November

Squat
[email protected] pause
[email protected]
[email protected]

RDL
[email protected]
[email protected]

Hanging Leg Raise
2x6

Monday 7th November

Push Press
[email protected],50kg
[email protected]
[email protected]

Pullup
8,8,6 NG

Pair
8,8,10 Incline Bench @ 50kg
10,10,10 DB Row @ 30kg

Finding a few things such as rows & pullups harder with no chalk in flyefit

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Tuesday 8th November

Clean Deadlift
[email protected],80kg
[email protected]
[email protected]

Front Squat
[email protected]

Pair
Hanging Leg Raise
SL RDL @ 20kg
2x8

Lunch time session. Was a little too busy for C&J's.

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Thursday 10th November

S/S
5,4,4 Bench @ 80kg
6,6,6 DB Row @ 35kg

Pair
8,7,7 Press @ 45kg
8,7,6 Pullup NG

Tricep extension
[email protected]

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Saturday 12th November

Power Snatch
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Squat
[email protected] pause
[email protected]
[email protected],95,90kg

RDL
[email protected]

Pair
Bulgarian Split Squat @ 20kg
GHD Situp
3x10

I was out Thursday&Friday night so a little off today speed wise particularly.

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Monday 14th November

Push Press
[email protected]
[email protected],70kg
[email protected]

Pair
10,8,6 Pullups NG
10,10,10 Diamond Pushup

Had <30 minutes so quick one. Was gonna do top set at 75kg on Push Press but it felt solid so kept at it. Short rest on pair so pullups dropped off. Still suffering with grip/nochalk on em as well.

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Tuesday 15th November

Power Clean & Power Jerk
[email protected]
[email protected],80kg
[email protected] split jerk

Clean Deadlift
[email protected],100kg
[email protected]
[email protected]

Front Squat
[email protected],60,70,75kg

SL RDL
[email protected]

Had about 40-45 minutes which is grand for upper body session but rushed for lower. Working up to top set instead of across.