Workout junkies story of chasing the endorphins …..

siochain

Right so glad to see the back of 2013 as a lot of it was spend rehabbing knee and shoulder surgery that took place earlier in the year. Surgery was as a result of years of rugby, kickboxing and lifting heavy stuff.

This year is going to be about getting the numbers back on the lifts, improve conditioning while staying injury free.

Approach will be a modified form of Wendler, METCONS, some cardio & yoga. Why? Because I enjoy them and have no problem committing to the doing them on a regular basis. Cardio will generally be done on a spinning bike at home or biking outdoors. I do the cardio for the health benefits and the fun of it. This will all be fit in around family, work and coaching commitments so a lot of it will be done in early AM training sessions.

Age 39
Aims for 2014:
Squat 180 kgs (396 lb’s)
Dead Lift 200 kgs (400 lb’s)
Bench 100 kgs (220 lb’s) keeping bench target low as I have to mind this auld shoulder
Press 85 kgs (187 lb’s)
Body weight 88 kgs (195 lb’s)
Body Fat 12 %

Current:
Body weight 95 kgs (210 lb’s)
Body Fat 16 %

Haven't done 1 rep max in a while will aim to do them next week.

Nutrition will be a kind of primal style with lots of good protein, good fats, loads of above the ground veg and some fruit around training sessions.

Protein sources: eggs, beef, chicken, cottage cheese,fish, Greek yogurt & whey
Fats: coconut oil, butter, fish oil, olive oil, nuts, milled flax seed and whats in the protein sources.
Veg in unlimited amounts: broccoli, cauliflower, onion, garlic, brussels sprouts, asparagus, cabbage & beet root.
Carbs: what's in the above, sweet potato and oat bran.


This morning's session didn't leave time for a METCON at the end.

Deadlift
40 kgs x 5
60 kgs x 5
75 kgs x 5
90 kgs x 3
110 kgs x 5
125 kgs x 3
140 kgs x 3

Squats
50 kgs x 5
65 kgs x 5
80 kgs x 3
95 kgs x 5
110 kgs x 3
125 kgs x 3

siochain

Felt good going in but didn't hit the planned strict press numbers, bench was easy but still not ready to risk it.

Overhead Press
30 kgs x 5
35 kgs x 5
45 kgs x 3
60 kgs x 4
60 kgs x 3
60 kgs x 3
5 x 10 at 25 kgs

Bench Press
30 kgs x 5
35 kgs x 5
45 kgs x 3
55 kgs x 5
65 kgs x 3
70 kgs x 7
5 x 10 at 35 kgs

Incline Bench Press
40 kgs x 5
45 kgs x 5
50 kgs x 5
55 kgs x 5
60 kgs x 5
60 kgs x 5

Lat pull down
40 kgs x 10
50 kgs x 10
55 kgs x 10
60 kgs x 10
70 kgs x 10

Low Row
40 kgs x 10
50 kgs x 10
55 kgs x 10
60 kgs x 10
70 kgs x 10

Lateral Dumbbell Raise
9kg x 10 x 2
9kg x 10 x 2
9kg x 10 x 2

Front Dumbbell Raise
8kg x 10 x 2
8kg x 10 x 2
8kg x 10 x 2

Rear Delt machine yoke
20 kgs x 20
25 kgs x 15
30 kgs x 10

Finished with some abs, arms and calf work.

siochain

6:30am

Warm up and rolling

Squats
20 kgs x 5
50 kgs x 5
65 kgs x 5
80 kgs x 3
50 kgs x 5
65 kgs x 5
80 kgs x 5
140 kgs x 1
145 kgs x 1 (form wasn't great, got to parallel but not below and knees started to buckle inwards on the way up so left it at that)

METCON - 4 rounds (phone was in car so no time recorded)
40kg trusters x 10
16kg x 20 Kettle bell swings to overhead
10 burpees

20 minutes rolling and lacrosse ball work

siochain

Warm UP & Rolling
Rotary Cuff Work
Overhead Press
20 kgs x 10
30 kgs x 5
35 kgs x 3
45 kgs x 3
60 kgs x 1
65 kgs x 1
67.5 kgs x 1
70 kgs x 1 missed this one
45 kgs x 5
45 kgs x 5
45 kgs x 5

Rear Delt machine yoke 20 kgs x 20, 25 kgs x 15, 30 kgs x 10, 30 kgs x 10
Face Pulls 3.75 kg x 10 5 kg x 10 6.25 kg x 10 7.25 kg x 10
Dumbell side raise 8kg * 10 * 3
Dumbell front raise 8kg * 10 * 3
ABS & triceps

METCON (H) done in 15:23 (very poor time, did it 2 mins quicker 12 months ago)
4 rounds
Concept 2 rower 500m
KB snatch 16kg * 20 (10 each arm)
Burpees's * 10


pretty happy with the press at 67.5 but the METCONs need work

siochain

AM cardio on spinning bike watching UFC 168.

60min 19.81 km avg BPM 131

Tate's got heart but rouseys judo is too strong. As for Silva's leg break ......

siochain

Warm UP & Rolling
Rotary Cuff Work
Deadlift
60 kgs x 5
90 kgs x 5
110 kgs x 3
125 kgs x 1
145 kgs x 1
165 kgs x 1
170 kgs x 1
180 kgs x 1 missed this one
175 kgs x 1

Pull up
3x3
3x4
3x3

Chin Up
5x5
5x5
5x5


make note to ones self early AM ain't the best time for DL's

Alf Veedersane

Deadlift press?

siochain

cheers Alf

Alf Veedersane

Just thought you warmed up with a press before moving up to 60kg

siochain

Supposed to be bench 1 rep max day but I chickened out, have a mental block with the auld shoulder so didn’t go for a 1 rep max.

Bench Press
35 kgs x 5
40 kgs x 5
50 kgs x 3
55 kgs x 5
65 kgs x 3
70 kgs x 8
40 kgs x 10 x 5

Incline Bench Press
45 kgs x 5
50 kgs x 5
55 kgs x 5
60 kgs x 5
62.5 kgs x 5
65 kgs x 5

Lat Pull Down
40 kgs x 10
50 kgs x 10
55 kgs x 10
60 kgs x 10
70 kgs x 10

Face Pulls
10 kg x 10
10 kg x 10
10 kg x 10


metcon K) 8:28
4 rounds
Kettle Bells standard swings 24 kg * 20
Kettle Bells goblet squat 24 kg * 20
Situps * 20

siochain

Starving, insatiable appetite after a week of lifting :pac::pac::pac::pac::pac:

siochain

An hour with the supple leopard, roller and lacrosse.

siochain

training has to be the best therapy in the world

Squats
Warm up and rollings
20kg x 10
50 kgs x 5
65 kgs x 5
80 kgs x 3
85 kgs x 5
95 kgs x 5
110 kgs x 5


Front Squat 60kg x 5 x3

l) METCON - 5 rounds 6:28
40kg trusters x 10
24kg x 10 Kettle bell swings to overhead 


Over head squats
20kg x 10 x 3

Rolling

siochain

Overhead Press
25 kgs x 5
30 kgs x 5
35 kgs x 3
40 kgs x 5
45 kgs x 5
50 kgs x 5+

5 x 10 at 30 kgs

Rear Delt machine yoke 25kg x 12 x 3
Face Pulls 7.5kg x 12 x 3
Lat DB raise 9kg * 10 * 3
Front Raise 9kg * 10 * 3
ABS work

runawaybishop

Doing BBB? Do you not find the 5*10 at 50/60% mad boring?

Sangre

runawaybishop wrote: »

Doing BBB? Do you not find the 5*10 at 50/60% mad boring?

Too knackering to be boring!

runawaybishop

Sangre wrote: »

Too knackering to be boring!

Aye, it is that alright. I switched to doing the other upper/lower lift 5x10 myself, i preferred the change.

siochain

runawaybishop wrote: »

Doing BBB? Do you not find the 5*10 at 50/60% mad boring?

Yeah can be but I don't do them every session and I try and mix it up when I do with sit-ups in between sets. Or on the squat day change them to front squats or trusters. Depends on the mood, time and who I’m training with really.

Friday I’m planning on doing the bench and DL day mixed for all sets, doing a set of one of each until it’s finished. Should be nasty, can’t wait.

siochain

AM fasted steady rate cardio.

63 min's Mix or rower, treadmill and bike, HR AVG 130.

It's amazing how a morning training session sets you up for the day.

siochain

60 mins fasted interval mixed cardio (rower, treadmill, bike) with the Swedish House Mafia.

HR AVG 150

siochain

So today I was due to do dead-lifts but decided early in the week to try a different approach so I set up for the DL in front of the bench and did a mix of the DL and bench day alternating sets only allowing time to change the weights.

It was tough in the later ten rep sets, I ensured the form was good and have to say it was nice one to do for a change. Only thing is i didn't time it.

Deadlift 40 kgs x 5
Bench 20 kgs x 10
Deadlift 65 kgs x 5
Bench 30 kgs x 5
Deadlift 80 kgs x 5
Bench 40 kgs x 5
Deadlift 95 kgs x 3
Bench 45 kgs x 3
Deadlift 100 kgs x 5
Bench 50 kgs x 5
Deadlift 120 kgs x 5
Bench 60 kgs x 5
Deadlift 135 kgs x 5
Bench 65 kgs x 7
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10

Going to now enjoy the Leinster match

siochain

90 mins Bikram yoga

siochain

6:30 am this morning I knocked out the back squat and strict press day mixed, one set of each until finished. Challenging and a great way to get a lot of work done in a short space of time, wasn’t as tough as the bench and DL mix last Friday. Did it for time in 19.27, Heart Rate Avg 145 and Heart Rate Max 177. Had two bars set up in the rack and only stopped to change weights.


Warm up stretch & rolling

OH Press 20 kgs x 10
Squat 20 kgs x 10
OH Press 25 kgs x 5
Squat 50 kgs x 5
OH Press 30 kgs x 5
Squat 65 kgs x 5
OH Press 35 kgs x 3
Squat 80 kgs x 3
OH Press 40 kgs x 3
Squat 90 kgs x 3
OH Press 50 kgs x 3
Squat 105 kgs x 3
OH Press 55 kgs x 3
Squat 115 kgs x 3
OH Press 30 kgs x 10
Squat 65 kgs x 10
OH Press 30 kgs x 10
Squat 65 kgs x 10
OH Press 30 kgs x 10
Squat 65 kgs x 10
OH Press 30 kgs x 10
Squat 65 kgs x 10
OH Press 30 kgs x 10
Squat 65 kgs x 10

Ten minute steady 1.61 km jog on treadmill Heart Rate Avg 139 and max of 149.

Stretch & rolling

siochain

90 Mins bikram yoga

30 mins mix of walking and running 3.67 km avg HR 114. Going to build up the auld knees nice and steady.

siochain

warm up and roll

for time 20.57 min

Deadlift 40 kgs x 5
Bench 20 kgs x 10
Deadlift 65 kgs x 5
Bench 30 kgs x 5
Deadlift 80 kgs x 5
Bench 40 kgs x 5
Deadlift 95 kgs x 3
Bench 45 kgs x 3
Deadlift 110 kgs x 3
Bench 55 kgs x 3
Deadlift 125 kgs x 3
Bench 70 kgs x 3
Deadlift 140 kgs x 5
Bench 70 kgs x 4
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10
Deadlift 80 kgs x 10
Bench 40 kgs x 10

treadmill 30min walk\jog\run 3.87km

roll

siochain

60mins mix of easy steady cardio and planning the week ahead. The best planning and figuring stuff out always happens so much easier when I'm working out.

30mins rolling and stretching stuff.

siochain

Business trip this week so have to make do with the work gym. The gym has some of the usual cardio stuff and fairly decent set if machine weights, as decent as they get.

This evening was an hour of mixed machine and body weight circuits. Then some stretching and I brought my auld roller too.

siochain

Spin bike 10km 40min 135 avg hr 155 max

Rolling

siochain

Back Squats
50 kgs x 5
65 kgs x 5
80 kgs x 3
95 kgs x 5
110 kgs x 3
125 kgs x 3
65 kgs x 10

Front Squats
4 x 10 at 65 kgs

Overhead Press
25 kgs x 5
30 kgs x 5
35 kgs x 3
45 kgs x 5
50 kgs x 3
55 kgs x 3
5 x 10 at 30 kgs

siochain

Friday 7/2/14


Bench Press Incline Bench Press Pec machine ??? didn' t note
30 kgs x 5 30 kgs x 5
40 kgs x 5 40 kgs x 5
45 kgs x 3 45 kgs x 3
60 kgs x 5 60 kgs x 5
65 kgs x 3
75 kgs x 6

siochain

Overhead Press

20 kgs x 10
25 kgs x 5
30 kgs x 5
35 kgs x 3
45 kgs x 5
50 kgs x 3
55 kgs x 5

Chin-ups - 5 x 3

Face Pulls
5 kgs x 13
7.5 kgs x 10
10 kgs x 10
12.5 kgs x 12

Kettle Bells circuit with one minute rest in-between
Round 1 Swing 16kg x 20, Snatch 16kg x 10 x 2, Push press – Two 16kg’s x 10
Round 2 Swing 20kg x 20, Snatch 16kg x 10 x 2, Push press – Two 16kg’s x 10
Round 3 Swing 20kg x 20, Snatch 16kg x 10 x 2, Push press – Two 16kg’s x 10

20 mins cross trainer average HR 143

siochain

60 mins spin bike watching first half of ufc 169. Avg hr 136

siochain

With work and stuff last two weeks training has been a bit all over the place and nutrition was not as good as I would like it to have been. Got to sit down and do some planning at the week end.

Today was squats and going to do some cardio later.

Back Squat 20 kg x10
Over head Squat 20 kg x10
Over head Squat 25 kg x 10
Over head Squat 30 kg x 10
Over head Squat 32.5 kg x 8
Back Squat 40 kg x 10
Back Squat 60 kg x 5
Back Squat 80 kg x 5
Back Squat 100kg x 5
Back Squat 110 kg x 3
Front Squat 60kg x 5
Front Squat 60kg x 5
Front Squat 60kg x 5
Lunge 20kg x 5
Lunge 20kg x 5
Lunge 20kg x 5
Calf press Machine 40 kg x 20
Calf press Machine 40 kg x 20
Calf press Machine 40 kg x 20

siochain

Today Part II

So went to the gym to do some cardio this evening and did 40 mins with Tiesto's podcast 392 then ended up doing a back & abs workout.

siochain

6:30 am

Bench Press
20 kgs x10
35 kgs x 5
45 kgs x 5
55 kgs x 3
65 kgs x 5
75 kgs x 5
75 kgs x 6

Incline Bench

30 kgs x 5
40 kgs x 5
45 kgs x 3
60 kgs x 5
60 kgs x 5

Pec machine
35 kgs x 10
45 kgs x 10
55 kgs x 10
65 kgs x 10

3 Round's KB Swing 16kg x 10, Snatch 16kg x 10 x 2, Push press – Two 16kg’s x 10

30mins interval's on treadmill

This evenings dinner
diced up and very quick fry in the pan 400g's of turkey breast & 350g's of round beef, one head of broccoli, onion, can of coconut milk, half a can of diced tomatoes, red curry paste and Thai spices. All in the crock pot this morning and cooked over 10 hours. WOWZER

siochain

50 mins spinning bike easy pace

siochain

53 mins mixed cardio 130 avg hr

siochain

Day 1
Overhead Press
25 kgs x 5
30 kgs x 5
40 kgs x 3
40 kgs x 5
50 kgs x 5
55 kgs x 6

Trusters 5 x 10 at 30 kgs

Face pulls
7.5 kgs x 12
10 kgs x 10
12.5 kgs x 10
12.5 kgs x 10

Side raise 9 kg x 2 x 10 x 3
Front raise 9 kg x 2 x 10 x 3

KB Circuit with 1 min rest in between rounds

1 round of snatch 16 kg x 2 x 10 & swing 16 kg x 20
3 rounds of snatch 16 kg x 2 x 10 & swing 24 kg x 20

siochain

45 mins cardio

siochain

Squats
50 kgs x 5
60 kgs x 5
75 kgs x 3
80 kgs x 5
95 kgs x 5
105 kgs x 5+

Front Squat
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5

Overhead Squat
30 kgs x 5
30 kgs x 5
30 kgs x 5
35 kgs x 5

Bench Press with 20k lunge x 10 between each set and no rest between sets
20 kgs x 10
35 kgs x 5
45 kgs x 5
45 kgs x 5
60 kgs x 5
65 kgs x 5
75 kgs x 5


3 rounds with 1 min rest in between KB snatch 16kg x 10 each arm, KB push press 16kg x 10 each arm, 40k bench press x 10

serious burn in the shoulders, love it

siochain

Friday 21/02


Deadlift
60 kgs x 5
75 kgs x 5
90 kgs x 3
95 kgs x 5
115 kgs x 5
130 kgs x 5
130 kgs x 5
2 x 10 at 75 kgs

BI's, Tri's & ABS

siochain

40mins on spin bike easy pace.

Loads of stretching and rolling watching the Scotland v Italy match.

COME ON IRELAND

siochain

Day 1
Overhead Press
20 kgs x 10
25 kgs x 5
30 kgs x 5
40 kgs x 5
45 kgs x 3
50 kgs x 3
55 kgs x 5

Pull Ups 5,5,4
5 rounds of Overhead Press 30 kgs x10 & Lat Pull down 40 kgs *10

5 rounds of Low Row 40 kgs x10 & Bench Press 40 kgs *10

5 rounds of Rear Delt machine 40 kgs x10 & Pec Machine 40 kgs *10

Abs & Bi's

siochain

25/02/14

Overhead Squat
30 kgs x 5
30 kgs x 5
30 kgs x 5
35 kgs x 5

Squats
50 kgs x 5
60 kgs x 5
75 kgs x 3
85 kgs x 3
100 kgs x 3
115 kgs x 5

Front Squat
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5

siochain

Bench Press
20 kgs x 10
30 kgs x 5
40 kgs x 5
50 kgs x 3
55 kgs x 3
65 kgs x 3
75 kgs x 7


Incline Bench Press
40 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5
65 kgs x 5

Other stuff I didn't record face pulls, side & front raise, calf's, tri's & abs.

siochain

6:30 am session only had an hour

Overhead Press
20 kgs x 10
25 kgs x 5
30 kgs x 5
40 kgs x 3
50 kgs x 5
55 kgs x 3
60 kgs x 4
Trusters 5 x 10 at 40 kgs

siochain

Deadlift 60 kgs x 5
Deadlift 75 kgs x 5
Deadlift 90 kgs x 3
Deadlift 105 kgs x 3
Deadlift 120 kgs x 3
Deadlift 135 kgs x 5

Then this with out a break
Bench Press 30 kgs x 5
Deadlift 75 kgs x 10
Bench Press 40 kgs x 5
Deadlift 75 kgs x 10
Bench Press 50 kgs x 5
Deadlift 75 kgs x 10
Bench Press 60 kgs x 5
Deadlift 75 kgs x 10
Bench Press 70 kgs x 3
Deadlift 75 kgs x 10
Bench Press 75 kgs x 4
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10


15 on cross trainer avr HR 161

siochain

Steady pace 30mins treadmill and 20 mins bike average HR 120

siochain

squat rack was busy when I went in so did some bench work

Incline Bench Press 20 ks x 10
Incline Bench Press 40 kgs x 10
Incline Bench Press 45 kgs x 10
Incline Bench Press 50 kgs x 10
Incline Bench Press 55 kgs x 10
Incline Bench Press 60 kgs x 8


Bench Press 50 kgs x 3
OHS 20 ks x 10
Bench Press 60 kgs x 5
OHS 25 ks x 10
Bench Press 70 kgs x 3
OHS 30 ks x 10



Squats 50 kgs x 5
Squats 60 kgs x 5
Squats 75 kgs x 3
Squats 95 kgs x 5
Squats 105 kgs x 3
Squats 120 kgs x 5



Front Squat 60 kgs x 5
Chin Ups 5 x 5
Front Squat 60 kgs x 5
Chin Ups 5 x 5
Front Squat 60 kgs x 5
Chin Ups 5 x 5

siochain

Overhead Press
25 kgs x 5
30 kgs x 5
40 kgs x 3
25 kgs x 5
30 kgs x 5
40 kgs x 5
5 x 10 at 30 kg

Rear delt machine
15 kgs x 15
20 kgs x 15
25 kgs x 15

Pec machine
30 kgs x 10
35 kgs x 10
40 kgs x 10
45 kgs x 10

Side raise 7 kgs x 10 x 2 x 3
Front raise 7 kgs x 10 x 2 x 3
Tri rope push down 15 kgs x 10 x 2 x 3

Evening 2.5 km walk

siochain

12/03/14

Deadlift
60 kgs x 5
75 kgs x 5
90 kgs x 3
115 kgs x 5
130 kgs x 3
145 kgs x 5
3 x 10 at 75 kgs

24 mins intervals on treadmill
2000m row 8mins