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I don't know what I'm doing but I know what I've done

15253545658

Comments

  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 2 x 1,500m @ 1.49.8/500m

    Leg press

    Tricep pushdown

    Face pulls

    Hamstring curls


    Thought back might say 'nope' to rowing but felt OK.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m @ 1.45.3/500m


    Split squats (10 e/s)

    Chest press

    Hamstring curls

    Seated rows



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 3 x 1,000m @ 1.48.9/500m


    Bench

    Leg Press

    Incline Chest Press

    Lat Pulldowns



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Split Squats (4 x WS)

    Good Mornings (4 x WS)

    Chest Press (3 x WS)

    Seated Rows (3 x WS)

    Unilateral Leg Extensions (3 x WS)



  • Registered Users, Registered Users 2 Posts: 12,866 ✭✭✭✭Dtp1979


    what are you benching these days?



  • Registered Users, Registered Users 2 Posts: 17,686 ✭✭✭✭Mr. CooL ICE


    WS?



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    I've been easing into it…i spent too long trying to work around what was likely a worse injury than i gave it credit for and then had to fully rest benching. So, low volume and easing up through intensity for now…slowly increasing. Top single was 97.5 the other day. Happy with that



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Made more sense to log the number of Working Sets since I'd lost the physical logbook (again). That way I know what I've done across a training week in terms of different movements.

    Post edited by Alf Veedersane on


  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench - worked up to single at 100, then reps at 90, 85, 80, 75 after

    Lat Pulldown - 4 x WS

    Tricep pushdown - 4 x WS

    Lat Pulldowns - 4 x WS

    Ab Rollouts x 4 sets

    Bench has been mid/closer grip since I started back. Maybe 3cm of knurling inside my grip. Just less likely to aggravate anything. But that grip was never a million miles from comp bench level anyway.

    Post edited by Alf Veedersane on


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  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Pull Ups (60)

    BB OHPs - 5 WS

    Smith Shrugs - 4 WS

    Seated Rows - 4 WS

    Leg Extensions - 4 WS



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Split Squats (4 x WS)

    Good Mornings (4 x WS)

    Chest Press (4 x WS)

    Pull Ups (4 x WS)

    Unilateral Hamstring Curls (3 x WS)

    Already know my glutes and hams will be feeling that tomorrow

    Post edited by Alf Veedersane on


  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1.49.3/500m

    Decline Bench

    Seated Rows

    Hamstring Curls

    NG DB Bench



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.7/500m

    Pull Ups

    BB OHP

    Single Leg Extensions

    Seated Rows



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m @ 1.45.1

    Split Squats (4 WS)

    Pull Ups (4 WS)

    Good Mornings (3 WS)

    Time squeezed and might need to give rowing a miss on leg-focused day.

    Resting heart rate has been 10%+ above normal for a couple of weeks which coincided with the feeling sh*t but taking a while to head back in the direction of 100%



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench

    T-Bar rows

    Hamstring Curls

    Chest press

    Tank was empty. Running on fumes



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  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Lat Pulldowns (4 WS)

    DB Bench (4 WS)

    DB Chest-supported Row (4 WS)

    Leg Extension (3 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Front Squat to 24" box (4 WS)

    Seated Chest Press (3 WS)

    Hamstring Curls (3 WS)

    T-Bar Rows (4 WS)

    Leg Extensions (3 WS)

    Starting to feel like the body is coming out of the molasses so will start back into the rowing this week.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 4000m in 15.08

    Bench (to single at RPE 9, 4 B/O sets)

    Pull Ups (4 WS)

    Hamstring curls (4 WS)

    DB OHP (4 WS)

    Resting heart rate returned back to baseline after a little over 5 weeks more than 10% higher. Obviously had something, which would explain being fatigued. Anyway, that was the second best time I've done 4000m for though it was still 2s per 500m slower than PB

    Post edited by Alf Veedersane on


  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1:50.5/500m

    Pull Ups (as many as possible in 10 mins)

    Seated Chest Press (4 WS)

    Leg Extensions (4 WS)

    Seated Low Row (4 WS)

    Restarting into rowing. Gonna take a couple of weeks building back up to get back into the programme proper.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.52.2

    Front squats to box (4 WS)

    DB Bench (4 WS)

    Seated High Row (4 WS)

    Single-Leg Hamstring Curls (4 WS)

    Leg Extensions (4 WS)

    Pull Ups (3 WS)

    Lateral Raises (4 WS)

    Last few times I tried rowing, albeit at less than 100%, I gassed out. So just gonna work back to a place to start a programme from where I'm not gassing. It's the same as falling lifts...a bad habit you don't want in your head when you do need to push hard.

    Had more time today so did a bit more



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  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m (60s rests) @ 1:49.9/500m

    Bench

    Leg Extensions (4 WS)

    Lat Pulldowns (4 WS)

    Incline Bench (3 WS)

    Bench feeling decent enough. Only about 5kg off close grip PR.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1:49.6/500m

    Pull Ups (as many as possible in 10 mins)

    Hypertension (4 WS)

    Tricep Pushdown (4 WS)

    T-Bar Row (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.2

    Front squats to box (4 WS)

    Seated Press (4 WS)

    Leg Raises (4 WS)

    Single-Leg Hamstring Curls (4 WS)

    Pull Ups (4 WS)

    Did the rowing at lunchtime and the weights this evening. Took a small toll on the front squats but the bench was a bit lower too. Getting used to the bar in the front rack position again. Sucked absolute donkey balls the first week



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m

    Bench

    Leg Extensions (4 WS)

    T-Bar Rows (4 WS)

    Cable Tricep Pushdown (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Played about with deadlifts

    Lat pulldown

    Hamstring curls

    Skullcrushers



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m @ 1:45.8

    Front squats to box

    Hamstring curls (4 WS)

    BB OHP (4 WS)

    High Row (plate-loaded,4 WS)

    Was seriously considering sacking off the rowing because was just f*cking tired after cross country commute this morning but got through it ok.

    Front squats didn't suck donkey balls after, for a change.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench - up to heavy treble then backoffs

    Lat pulldowns (4 WS)

    Leg Extensions (4 WS)

    Chest press (4 WS)

    Squeezed that into short lunch session



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1:49.5

    Weighted Pull-ups (+10kg, AMRAP in 10mins)

    Leg Extensions (4 WS)

    DB Bench (4 WS)

    Chest-Supported DB Row (WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    DB Lunges (5 WS)

    Ab Rollouts (5 WS)

    Skullcrushers (4 WS)

    Hip Thrusts (4 WS)

    Cable Lat Pullover (4 WS)

    No rowing- back niggle.

    Got cramps in ab muscles lying down on bench for skullcrushers because of the rollouts. Ugh



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench

    Hamstring Curls (4 WS)

    Chest Press (4 WS)

    Lat Pulldowns (4 WS)

    Had all of the DOMS from lunges, hip thrusts and an rollouts. Actually skullcrushers as well. Lat pulldowns the only movement that didn't feel weak.



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  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Weighted Pull Ups (AMRAP in 10 mins @ BW+5kg)

    Leg Extensions (4 WS)

    Chest Press (4 WS)

    T-Bar Row (4 WS)

    1 rep off what I've done with BW pull ups with the 5kg added so move up next time



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.0

    Reverse Lunges with DBs (4 WS)

    Seated Rows (4 WS)

    DB OHP (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 7 x 500m (60s rests) @ 1:45.6/500m

    DB Bench (5 WS)

    Seated Row (5 WS)

    Seated Press (4 WS)

    Double Leg Hamstring Curl (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 4 x 1000m @ 1:50.4

    Weighted Pull-ups (+7.5kg, AMRAP in 10mins)

    Hip Thrusts (4 WS)

    DB Bench (4 WS)

    Extra round of rowing. Starting to feel the fitness build again. Was right to ease into it and judge by feel. No rush...just keep building the engine.

    The range of motion in the hip thrust machine here is nice...hit the glutes hard. But the strap digs right in. Still, better than a bar on your bawbag



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2:  2 x 1500m (3 min rest) @ 1:49.6/500m

    Front Squats to box (4 WS)
    Pull Ups (4 WS)
    Hip Thrusts (4 WS)

    Out of time so no pressing today



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench
    BB OHP (4 WS)
    Leg Extensions (4 WS)
    T-Bar Row (4 WS)
    Pec Deck (4 WS)
    2000m on C2



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2: 7 x 500m @ 1:46.4/500m

    Pull Ups: +10kg AMRAP in 10 mins

    Cable Lat Pullover (4 WS)

    Hamstring Curls (4 WS e/s)

    Seated Chest Press (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Front Squats to box (4 WS)
    DB Bench (4 WS)
    Hip Thrusts (4 WS)
    Pull Ups (4 WS)
    Lateral Raises (4 WS)

    Taking it handy on the back. Went to doc last week because it didn't feel like muscle pain. Anyway, said muscles were tonic as bejaysus so got an NSAID gel and told to get myself to a physio. Rowing sidelined for a week or two.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Quick lunch session:

    Bench

    Hamstring Curls - both legs (4 WS)

    DB OHP (4 WS)

    DB Chest-supported Rows (4 WS)



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  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Pull Ups (AMRAP w/ 10kg in 10 mins)

    Bench (up to 5RM, then back off

    Nordic Curls (4 WS)

    DB Single Arm Rows (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Front Squat to box (4 WS)

    Hamstring Curls (both legs - 4 WS)

    Pull Ups (4 WS)

    Chest Press (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench - sh*te, felt weak as f**k

    Leg Extensions (4 WS)

    T-Bar Rows w/ neutral grip (4 WS)

    Barbell OHP (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Pull Ups (AMRAP w/ 12.5kg in 10 mins)
    Seated Row (4 WS)
    Leg Extensions (5 WS)
    Skullcrushers (4 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Front Squats to Box: Brain fart, tweaked back, left it there
    Dips (5 WS) (BW x 12, 12,
    Hamstring Curls SL (4 WS) (+10 x 2 x 8/8...+7.5 x 2 x 10/10,
    Seated Row (145x15, 160x13, 12, 12)
    Leg Extensions (5 WS)



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Bench: Up to max, 3x back offs
    Dips (4 WS)
    SL Leg Extensions (4 WS)
    Lat Pulldown (5 WS)
    Hip Abduction (4 WS)



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  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    NG Pull Ups (7 WS)
    RDL (5 WS) 
    SL Leg Extensions (4 WS)
    Seated Row (4 WS)
    Chest Press (5 WS)

    Need to stop rushing back and tweaking my back.

    Feeling a niggle in my elbow from the Weighted pull ups. A familiar sensation...when I do a lot of volume with of weighted pull ups, it starts to flare up eventually. So just put up a lot of volume at BW



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Split squats (4 WS)
    Cable Kickbacks (4 WS)
    Lat Pulldowns (4 WS)
    Hamstring Curls (double leg)(4 WS)
    Leg Extensions (3 WS)

    Back calmed down but was time to switch up from front squats anyway so back doing split squats.
    Extra Extensions at the end cos not sure if I'll get another session in over the next week.

    Mad pump off the cable kickbacks

    Post edited by Alf Veedersane on


  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Ridiculous DOMS from the split squats



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    Had a go on some climbing walls today. Sickest forearm pump of all time.



  • Registered Users, Registered Users 2 Posts: 24,683 ✭✭✭✭Alf Veedersane


    C2 - 3 x 1000m @1.49.8 (120s rests)
    Bench - sets of 3 @6, @7, @8 w/ 3 back-off sets
    Leg Extensions - (4 WS + dropset)
    Pull Ups - (5 WS)
    Incline Bench Machine (plated) - (4 WS)
    Cable Kickbacks - (3 WS)



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