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Don't even know what to call it any more.

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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    25km cycling today


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Yesterday - 20km cycling.

    Dead lifts - up to 150 for 4 x 3

    Pull ups - 7,5, 4 x 3

    Inverted rows - 4 x 10

    Lunges with 40kg BB - 4 x 6 per leg

    Curls - 4 x 12

    Core work
    Russian twists
    Plank
    Reverse crunches
    Back extensions
    3 rounds

    Stretching & yoga poses


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Last couple of days I was in an adventure centre

    Loads of outdoor stuff, climbing, zip lining, river tubing and loads of walking around.

    20km of cycling today.
    Got a track pump and got tyres up to proper pressure, made for some segment PRs on my cycle.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Phase 2 Week 1
    Workout 1.
    Chest, Triceps & Calves
    Last set of every exercise is a rest pause set.

    1. BB bench
    55kg - 4 x 15 + 6
    2. Inc DB bench
    2 x 14kg DBs 4 x 15 + 6
    3. Inc DB Flies
    12.5kg DBs - 4 x 15 + 6
    4. Inc cable flies - 3 x 15 + 6

    5. Tri Pushdowns
    4 x 15 + 6
    6. Lying DB Tri Ext
    2 x 10kg DBs - 4 x 15 + 6
    6. OH cable Tri Ext
    15kg - 4 x 15 + 10

    7. Standing calf raises
    80kg - 4 x 30 + 15
    8. Seated calf raises
    50kg - 4 x 30 + 15


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle into work.
    PR time of 24:33 for 9.9km.
    5 PRs on segments of the ride.
    Top speed - 52.2km/hr

    Phase 2 week 1
    Workout 2
    Back, biceps & abs
    Rest pause on last set

    Back
    Deadlift
    102.5kg - 5 x 5

    DB row
    25kg - 4 x 15 + 8 on last set

    Behind neck lat pull down
    4 x 15 + 8

    Seated cable row
    3 x 15 + 8

    J rope pull down
    3 x 15 + 8

    BB curl
    4 x 15 + 10

    Preacher curl
    10kg DB - 4 x 15 + 10

    Cable curl
    3 x 15 + 10

    Abs
    Crunches
    3 x 30 + 10
    Side bends - 3 x 25 + 10


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    9km home on the bike.
    22:33 moving time


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    70km cycle up around Howth.
    3 hours 12 mins.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    45km of cycling today.

    1 hour 53 mins.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    6:10
    10km cycle to work
    24:37

    Warm up
    Foam rolling
    Shoulder activation work with bands.

    Phase 2 Week 1
    Workout 3
    Shoulders, traps & calves
    Rest pause on last set

    DB shoulder press
    2 x 14kg DBs - 4 x 15 + 6

    Cable lat raises
    3 x 15 + 8

    DB front raises
    3 x 15 + 8

    Rear delt raises
    3 x 15 + 6

    TB shrugs
    60kg - 4 x 15 + 10

    Calf raises
    4 x 25 + 10

    Cycle home later will be
    9km in about 25mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    This morning
    10km cycle in with the rain bucketing down and a puncture for good measure.

    Afternoon conditioning

    warm up
    hip openers
    scap work

    1. 10' block 30s on/30 off
    punchbag work

    2. 10' block 30s on/30s off
    Alternating 1 handed 24kg KB swings
    average 20 swings

    3. 10' block 30s on/30s off
    spin bike

    4. 10' block 30s on/30s off
    Treadmill
    11km/hr

    9km cycle home


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle in to work - 10km
    25mins

    Phase 2 Week 2
    Workout 1.
    Chest, Triceps & Calves
    Last set of every exercise is a rest pause set.

    1. BB bench
    62.5kg 4 x 10+ 4
    2. Inc DB bench
    2 x 20kg DBs 4 x 10+ 6
    3. Inc DB Flies
    15kg DBs - 3 x 10+ 6
    4. Inc cable flies - 3 x 10+ 10

    5. Tri Pushdowns
    4 x 15 + 6
    6. Lying DB Tri Ext
    2 x 10kg DBs - 4 x 10+ 6
    6. OH cable Tri Ext
    15kg - 4 x 15 + 10

    7. Standing calf raises
    BW - 2 sec pause at the top
    6 x 25


    Cycle home
    9km - 23 minutes


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle in
    10km


    Squats
    few warm up sets
    90kg - 5
    100kg - 3
    90kg - 5 x 5

    Bench
    65kg - 5 x 8

    Pull ups
    BW + 5kg - 3 x 5
    BW - 3 x 5

    Lunges - 4 x 6 per leg

    Curls 30kg - 4 x 12

    Core work
    3 rounds of:
    static holds x 30s
    side planks - 2 x 20s each side
    back extensions - 12

    lots of stretching

    Cycle home 9km


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    20km of cycling today.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Today
    Cycle in - 10km
    Cycle home - 9km

    Evening conditioning workout
    Warm up

    10 min block 1
    2 x 24kg KB carries - 30m
    30m shuttle run
    Rest 10s
    Repeat

    Block 2
    30s on/30s off for 10 mins
    Hitting the lunch bag

    Block 3 x 10 mins
    30s on 30s off
    C2 rower
    135m average

    Block 4 x 10 mins
    30s on 30s off
    Spin bike
    HIIT style

    Core work
    3 x 30 sit ups
    3 x 20s side plank each side
    3 x 10 back extensions

    Stretching


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Yesterday - 20km cycling
    Today - 20km cycling


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Friday
    AM
    Clean & snatch technique work

    Lat pull down
    5 x 12
    DB rows
    4 x 10

    PM
    Deadlift - 125kg - 5 x 5
    OH Press - 40kg - 4 x 8
    Inverted rows - 4 x 12
    KB SL RDL - 20kg - 4 x 6 per leg
    Tri Rope push downs - 4 x 11
    Russian twists - 3 x 30
    Med ball sit ups - 3 x 20

    Strerching

    Out on the bike then today
    51km spin today.
    Stillorgan - town - Sutton - Howrh Hill from the North side - town - Sandymount - Booterstown - Stillorgan

    2:23 moving time
    Avg speed 22km/hr
    Mac speed 60.8km/hr

    Lots of foam rolling & hip flexor stretching needed.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    2 x 10km spins today in and out of work.

    Just spent €80 on new tyres for the bike so hopefully punctures are nowhere near as frequent from now on.


  • Registered Users Posts: 1,806 token


    Just spent €80 on new tyres for the bike so hopefully punctures are nowhere near as frequent from now on.

    I did the same myself a few months ago after I started getting regular punctures and I haven't gotten one since. The tyres were worn out basically and just more prone to punctures. The new ones have all that puncture protection stuff going on.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    What ones did you go for?
    I got Continental Gatorskins


  • Registered Users Posts: 1,806 token


    What ones did you go for?
    I got Continental Gatorskins

    I got Bontrager Race Lite Hardcases. I didn't do any research into them I just bought them after walking into a bike shop to buy tubes after another puncture. They seem pretty good though.


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    AM
    Cycle in - 10km

    Bench
    70kg - 5 x 5

    All I had time for.
    Gonna have to come up with a programme I like the look of soon.
    Got bored of the last one 6 weeks in.

    PM
    Conditioning session
    10' block of KB carries
    2 x 24kg KB carries - 30m
    Work/rest ratio was 1:1

    C2 Rower
    10 mins of 30son/30s off
    1649m covered.

    10 mins of 30s on/30s off on crosstrainer

    10 mins on heavy bag 30s on 30s off
    Throwing turning kicks
    Every other leg per round

    Forgot how much I enjoy kicking!

    Cycle home - 9km


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    AM
    Cycle in - 10km 24:47

    Dead hang power cleans
    20kg - 3 x 3
    40kg - 2 x 3
    50kg - 2 x 3
    60kg - 3
    65kg - 3
    70kg - 3
    75kg - 2

    On the minute every minute for 10 minutes.
    1 of each exercise:
    Dead hang power clean @ 75kg
    Dead hang pull up with 5s negative

    Swim
    20 minutes
    Did around 25 lengths.
    Been ages since I was in a pool.
    Mostly breast stroke, few front crawl, 2 back crawl.

    PM
    Cycle home - 9km


  • Moderators, Sports Moderators Posts: 3,233 Mod ✭✭✭✭ Edwardius


    What ones did you go for?
    I got Continental Gatorskins

    They're meant to be lethal in the wet. Make sure your pressures are high enough >100PSI for a dainty thing like yourself!

    Stay out of those painted cycle lanes, they're full of road ****e, it's safer too, cars will be less likely to squeeze past you and push you into the kerb.

    Don't eat yellow snow


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Today - 25km cycling


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    AM
    Cycle in 10km - 24 minutes

    Morning strength session
    Foam rolling to warm up
    Hip mobility & band work

    1.Deadlifts
    Up to 130kg for 5 x 5

    2.a. OHP - 37.5kg - 4 x 8
    2.b. Inv Rows - 4 x 12

    3.a. RDLs - 80kg - 4 x 8
    3.b. Tri Rope Ext - 4 x 12

    Stretch.

    PM
    Strength session 2

    1. Squats
    80kg - 5 x 5

    2.a. Weighted pull ups
    BW (103kg) + 5kg - 4 x 3 + 10s neg on last rep
    2.b. Bench
    65kg - 4 x 8

    3.a. Lunges - 2 x 16kg KBs -4 x 6 e/l
    3.b. curls - 35kg - 4 x 12

    Abs

    Stretch

    Cycle home
    9km

    Tired


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Was away last week.
    Was pretty active walking, spinning, playing sports and swimming.

    Today was a 70km spin up to Roundwood and back on the bike.
    4 hours in the saddle.
    Very tough.

    Those hills hurt like a mutha****a.
    The toughest hill I've done before today was Howth Hill.
    Took us 2 1/2 hours to do the 37km to Roundwood!
    Had a pint and some food and came home in 90 minutes or so.

    It was very wet, slippery with leaves and we were cycling into a headwind that then changed into a dangerous crosswind.

    Still, enjoyed it.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Yesterday
    Bench
    70kg - 4 x 10

    Assisted Dips
    4 x 8

    Seated Leg Curls
    4 x 10

    DB Shoulder Press
    20kg DBs - 4 x 10

    Biceps curls
    40kg - 4 x 10

    KB swings
    20kg - 4 x 10

    Goblet Squats
    20kg - 4 x 10

    Abz
    4 rounds of
    30 mountain climbers
    30s of weighted plank
    30 crunches

    Stretching

    Today
    Squats - 60kg - 4 x 8

    Lying Leg Curl - 3 x 15

    Seated leg Extensions - 3 x 15

    Lat pull down - 4 x 10

    Seated row - 4 x 10

    Abz

    Stretch

    Cycle tomorrow

    10km bog run in Killary for Turf Warrior on Saturday then.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    57km on the bike.
    Moving time of 2 hours 22 mins.
    Few PRs on some segments.

    Will be stretching and rolling for the rest of the day and getting set for Turf Warrior tomorrow.
    Should be great craic


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Turf Warrior Challenge.

    2 1/2 hours battling in pouring rain and howling winds in Killary.
    Jumping in big holes, climbing over obstacles, high ropes, low ropes, swing ropes, through tyres, through two forests, more bog holes, crawling in muck, wading in muck up to the arm pits, climbing up through a ravine and all the time going through sinking, energy sapping boggy ground.

    It was deadly.
    Calves will be in ribbons tomorrow.


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  • Registered Users Posts: 1,806 token


    Ya mad shcone ya. Sounds like the craic!


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