Can I come too

Ha ha that's funny


She said I'm super duper tense on my RHS as well. There were knots in my neck

Alf Veedersane

bluewolf wrote: »

Ha ha that's funny


She said I'm super duper tense on my RHS as well. There were knots in my neck

I told her doing my hamstrings wasn't necessary, that they were fine.

Nope.

Not bad....but felt great after.

Must go again. ..

EmcD123

Alf Veedersane wrote: »

I told her doing my hamstrings wasn't necessary, that they were fine.

Nope.

Not bad....but felt great after.

Must go again. ..

I got dry needling done on my quads last time I went to the physio, the needles had to be ripped out when i starting hyperventilating, it was not a good time

Thursday 1st Dec

w6d3

Barbell Squat, toes
20 kg x 5 reps
27.5 kg x 5 reps
35 kg x 5 reps

Barbell Squat
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps

Barbell Incline Bench Press
20 kg x 5 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, paused off floor
45 kg x 9 reps
45 kg x 9 reps
45 kg x 9 reps
45 kg x 9 reps

I don't remember how any of that went but I do remember the drive there was a nightmare cos the fog that night was SOOOO BAAAAAD
i was terrified
ha ha

I was on hols on the weekend and I did actually look for a nearby gym but it didn't work out. So no sunday session. i did w7d1 tonight anyway
I did 20k steps a day while away and ate a lot. meat on a stick. fries. roasted nuts. more meat on a stick. wurst. mulled cider.
lol


w7d1

Romanian Deadlift
20 kg x 5 reps

Barbell Deadlift, 1+2
each rep is 1 + 2

45 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps

i dont like these anymore

Barbell Bench Press, 3s pause
20 kg x 5 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

27.5 was too easy then i checked back and i was doing them on 30 in week 2 so switched up

Barbell Squat, toes
20 kg x 5 reps
27.5 kg x 5 reps
35 kg x 5 reps

Barbell Squat, paused
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps

supposed to be 9 reps but I skimped out

Barbell Squat, LB
20 kg x 5 reps
40 kg x 5 reps
I haven't done low bar in a while so I decided to ease into it a bit tonight
It felt funny
I think I'm a lot more upright than I was

Machine Seated Row
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Elliptical Trainer
00:16:00

Alf Veedersane

bluewolf wrote: »

meat on a stick. fries. roasted nuts. more meat on a stick. wurst. mulled cider.

Package deal to heaven?

Found out last night I failed that exam I was going nuts for a couple months ago. Laaaame.
Found out this morning I failed by 3 marks and they had upped the pass mark :mad: At least the hard work went somewhere

Did nooooooot wanna go to gym today

w7d2

Barbell Squat, toes
20 kg x 5 reps
35 kg x 5 reps
45 kg x 5 reps
Barbell Squat, HB
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
Barbell Squat, LB
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
LB not on program

Wide-Grip Barbell Bench Press
20 kg x 5 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps (PR)

Romanian Deadlift
20 kg x 5 reps

Sumo Deadlift
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps

Elliptical Trainer
00:10:00 | 1.6km

Completely forgot about my machine rows which was not on purpose.

Fitbot has said my last workout hit a lifetime milestone of 6,000 deadlift reps logged

tired & grumpy & went off program
Probs a good thing next week is deload
there's an in house comp next week I said I'd do though I felt useless today so we'll see


Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps

Barbell Squat, LB
30 kg x 5 reps
50 kg x 3 reps
60 kg x 2 reps
65 kg x 1 reps
70 kg x 1 reps

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 2 reps
45 kg x 1 reps

Romanian Deadlift
20 kg x 5 reps

Barbell Deadlift
60 kg x 5 reps
75 kg x 3 reps
90 kg x 2 reps
100 kg x 1 reps

Elliptical Trainer
00:24:00 | 4km

caviardreams

Chin up bluey!

One hundred kay gee - nice DLing comrade!

week 8 deload

Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps

Barbell Squat, HB
45 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps

Wide-Grip Barbell Bench Press
20 kg x 5 reps
30 kg x 8 reps
30 kg x 8 reps

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift
45 kg x 6 reps
45 kg x 6 reps

I don't know where the bars went ... Stole one off a bench to squat. Brought it back to bench to bench. Brought it over to the rack to DL. Felt like I was carting it all over the place. lol
Time taken NOT including stretching, toe squats, or very first squat set, 15 mins

Elliptical Trainer
00:35:00 | 5.75 km

I got the zombies run app!
I put it on the wrong distance setting but it does work for the xtrainer. It was funny and interesting and I'll be doing it again for sure

Between all that and a brisk 50 min walk at lunchtime I'm super workouts today

I have a thing on thursday night and I'm not sure if i'll make it to gym tomorrow, we'll see

o/
Been sick in bed the last few days like a total zombie. Sinuses & a cold.

Hanley day today!
bw = 79kg
All the toe elevated squats have paid off massively apparently my squat is so much better in form and even I could see on the video we did that it looked better. Still trying to GM the heavy weights when they get hard so in the peaking phase I have to remember to just grind them with proper form and not take the easy way out. Form form form! We worked up to 77.5.
Oh and self note my LB squat felt wobbly the other week because I was doing it way too low. Just a little lower than the HB no messin
I have the video anyway so I can see from today where it was

Bench I failed the 47.5 which was surprised at I suppose I did have zero energy. I did fail it the same way i've been failing the 50s though so we think it's elbows too far out and bar path. There's just zero leverage left when i get halfway up and stuck

By the time we got to DLs I was totally worn out. Worked up to 107.5 which wasn't as easy as I would have liked but grand. no roundy back

Those are looking like possible openers for Leinster but we'll do openers the week before it again.

Really happy my squat form has improved and happy that today went so well considering I could barely stand for long even yesterday ha ha

We might mix it up with a belt in 2017 after the comp and maybe even working up sumos a bit heavier

Xmas food shopping tonight. Can't wait for banoffee...

Alf Veedersane

I always find energy shot to sh*t pretty quickly after being off sick. It's a case of wondering how much you'll get done before you lose the strength to even open clips.

caviardreams

Yeah would second that - hidden fatigue can still be a big factor even once you're feeling "better". Ye did well to even turn up sure!

today was to work on form
also maybe work off hula hoops

toe squats
20 x3
30 x3
40 x3
last week we paused at the bottom then sank a bit further so i did that today

LB squats
today i wanted to make sure to grind up and use quads instead of GMing up when heavier
50 x3
60 3x3
Weight was definitely grand

Bench
ring finger on the rings
Today was to make sure my elbows kept in to see if that helped the leverage issue when the weight is heavier, cos the strength is definitely there
It sure did
20 x5
30 x5
35 x3
40 3x3

RDL
20 x6

DL
apparently position is my issue here once i start the lift... which makes sense since i dont think about it at all usually
so today I did
60 x3
80 x3
90 x3
100 2x3
I didn't do a third set cos i was tired and didnt feel like it
lol
still dreaming of a 130kg DL

xtrainer 15 mins fast enough

No program yet so still working on form things

toe squats
20 x5
30 x5
40 x3

LB squats
50 x3
60 x2
65 3x3
Definitely managed to keep grinding up instead of shooting the hips. yay

bench
20 x5
30 x5
35 x3
40 5x3

Kept elbows from flaring and it made a difference
Still finding 40 heavy ish

RDL
20 x5
Sumo
60 x3
75 3x3

I really didn't wanna DL today so that was a compromise

machine seated rows
21 3x12

Grand.

I duno how I have managed to only put on half a kg over xmas. But I won't complain.
I ordered the paleo meal deliveries again for 5 days from next week. They're so tasty and so handy, esp as I'll be so busy from next week ><

Today's levels of do not want were very high
Wrecked tired and trying to fend off SuperCold from attacking


Toe squats
20 x5
30 x5
40 x3

LB squats
50 x3
60 x3
65 x2
70 2x2
65 x1

The 70s felt absolutely horrendous. I duno is it that I'm tired, is it cos I'm grinding up instead of taking the easy way out so it feels weird.
How am I going to open on 75 in 3 weeks
Wahhh

Bench
20 x8
30 x5
35 x3
40 x2
42.5 x5

Yeah bench. take that. I'm the boss

Front Squat
20 x5
30 x5
35 x5
40 x5

Page 2,how awful.

Anyway latest update is I haven't trained since due to illness. Off work, on antibiotics. Blood pressure scarily higher than usual.

As a result I'm pulling out of the leinster open next week. It would be a bad idea especially as this is going on so long and I haven't a hope of picking up an empty bar right now.
Frustrating after all the excitement and build up but there will be others and we'll test PRs separately at some point

Alf Veedersane

Good decision.

It's one thing having missed out on a chunk of training because of illness but to be still sick 9 days out, there's nothing to be gained from trying to lift at it.

Rest up and get well soon.

caviardreams

Get well soon - you're dead right as disappointing as it must be Marathon not a sprint and all that jazz :P

COH

Set backs = Come backs

Beep beep I'm a gym
Still not 100% at all but was going cracked not lifting so went for super light session today!
I love gym

toe squats
20 x5
30 x5
35 x5

LB squats
40 3x5

RDL
20 x8

Sumo
60 3x5

Bench
20 x8
30 3x5

Seated row machine of mystery
21 3x12

dumbbell skulls
4 2x10

Great stuff
Place was maaaad busy. I had to wait til after warm up stretches til a squat rack came free
They have a big new monkey bar looking thing in there as well with all sorts of things coming out of it
looks great craic

Alf Veedersane

Cardio is cleaning the layer of dust off here!

Good to see you back in your spiritual home

caviardreams

Yay - you're back!

Also, good luck with the DOMS :eek::pac:

Back again. Man i was shattered the last couple days, like twelve hours sleep then needing an aul nap
Also sumo doms lol

I'm gonna get my very first belt soon hanley is helping :cool:
Plus i think we're starting the next program next week for the next comp. Yay

toe squats
20 x5
30 x5
40 x5

LB squats
50 2x5 + 1x4

RDL
20 x8

Sumo
60 3x5

Bench
20 x8
30 1x5 + 2x8

Seated row machine of mystery
21 3x10

dumbbell skulls
4 2x10

Xtrainer 15 mins super slow. Kept hr to around 140-150. Building it up

Alf Veedersane

Switching to sumo properly or just using it as a variation for training?

Alf Veedersane

Alf Veedersane wrote: »

Switching to sumo properly or just using it as a variation for training?

Yeah I duno.
We said in our post LO plans I might switch over.
I haven't tested heavy sumo since I was first learning to do it. Everything was easy up to about 100kg and then suddenly I couldn't lift it after that.

I find it a lot easier than conventional and nicer to do so if I'm ever tired or lazy I just do it instead. Which is why I've been doing it this week
I reckon there's less ROM required so it might end up easier, I'll see whenever we test it heavy next

Alf Veedersane

bluewolf wrote: »

Yeah I duno.
We said in our post LO plans I might switch over.
I haven't tested heavy sumo since I was first learning to do it. Everything was easy up to about 100kg and then suddenly I couldn't lift it after that.

I find it a lot easier than conventional and nicer to do so if I'm ever tired or lazy I just do it instead. Which is why I've been doing it this week
I reckon there's less ROM required so it might end up easier, I'll see whenever we test it heavy next

Looking at doing the ABS Open at the start of April since you were a long way down the prep road before being sick?

Nah we're gonna hold out for the may one in the club. I have nasty exams mid April anyway so may suits me better

Alf Veedersane

bluewolf wrote: »

Nah we're gonna hold out for the may one in the club. I have nasty exams mid April anyway so may suits me better

Same as that.

Well, except for having exams....and a club

Aw man I did not wanna go today at all. I think it took half an hour to convince myself to leave the electric blanky
Then I forgot my gym towel :rolleyes:

toe squats
20 x5
30 x5
40 x5

LB squats
50 5x5
easy enough thank goodness

bench
20 x8
30 5x8
my note here said: serious huff puff going on
it's true

seated row machine
21 2x10

DB skulls
5 2x10
my left arm was 1 rep shorter though. stupid left arm

Today I wanted to know what heavy sumo felt like as I haven't done heavy ones since last August I don't think. No big deal, just was curios
After 6+ weeks of very inconsistent/no training and at the bottom of a strength dip is now the time to test anything? No...
Did i anyway? yes...

Romanian Deadlift
20 kg x 8 reps

Sumo Deadlift
60 kg x 5 reps
80 kg x 3 reps
90 kg x 1 reps
100 kg x 1 reps (PR)
I think this is actually a sumo PR. It was either 100 or 102.5 I couldn't shift off the ground last time we checked due to lack of hip drive. It was pretty easy. Chest up!
110 kg x F
lols got this about 2 cm up and dropped it. Couldn't brace my core at all at all. Felt like lack of core bracing was due to leg position. I'm sure there were other things I was doing wrong. Hips seemed grand though. I'd say it'd be grand enough with training. Curiosity satisfied
100 kg x 1 reps
Can I still do 100? Is it still easy enough? yes. phew.

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
Definitely easier than tuesday

Barbell Squat, toes
20 kg x 3 reps
30 kg x 3 reps

Barbell Squat, LB
40 kg x 3 reps
40 kg x 8 reps
40 kg x 8 reps
No bobbing forward at all when tired. I know it's only 40 but still. boom

Elliptical Trainer
00:30:00 | 4.5km
Started off v slow and never caught up enough to make it to 5km
Wobbly legs!!

Feelin' good

Sunday
I felt rotten and just went to get something done

toe squats
20 x5
30 x5
40 x3

LB squats
50 5x5

Bench
20 x8
30 3x8

Today

Place was like a jaysus madhouse. They've closed off a couple of the dumbbell areas so everything is compressed around hte place. Also squats seem to have suddenly become very popular with everyone

Bench
20 x8
32.5 6x8

Plan was 5x8 ... then no sign of a squat rack so I decided to keep going til there was one
Thankfully only had to do one extra
Easy enough

Toe sq
20 x5
30 x5
On mismatched plates, so i gave that up fairly sharp

LB squat
40 x3
52.5 x ... 5,7,7,5,5

Was pretty tired by the end of each set and making sure to grind up.
I think all the work we did last year really has helped enough that even I notice it form wise. lol.

xtrainer: 30 min / 5km
I had a lot of crisps to work off. And chocolate. and everything.
The paleo meals are amazingly handy and tasty but too much protein for my poor tummy and my energy levels since they've basically no carbs.
Back to cooking things and stuff from tomorrow. Hopefully that'll also adjust and i'll stop eating rings around me all day

Also I'm entered in the cork open in May
dun dun dun!!!

Ok it turns out they've closed off those areas because they are putting in studios and a climbing wall. I don't know if we'll ever get those spaces back for small free weights

Anyway!
Today I accepted the fact that no I was not going to go for a walk in this cold weather so I decided to go to the gym just for cardio. Then I thought since i'm there i'll do a few bits of assistance work

Seated rows machine
21 3x12

Seated leg curl
45 2x10
Totally wussing out on that one I know
NO LEGS

DB skulls
5 3x12

Xtrainer
50 mins / 7.7km
Nice and slower compared to yesterday as I plan on more squatting tomorrow.
Max HR yesterday was 180 and today was 169
Apparently I burned 600 kcals from that? lols I doubt it

Serious tricep doms from yesterday

toe squats
20 x3
40 x3

I got a bit excited and forgot about the 30


LB squats
52.5 5x6

Barbell OHP
20 3x5

Front Squats
20 x5
40 3x5

Feet up bench
20 x8
32.5 3x8
(very hard)

Band assisted dips
6 6 5

Lat pulldowns
21 3x12
(bit easy go 28 next time)

xtrainer
17:30 2.5km
Pretty slow ... I was in tummy pain and a bit sick. I don't know if it was the pre workout caffeine tablet or what
lols

I think I'll be 100% ded tomorrow

Good day today

Spent half an hour drilling clean pulls and cleans with Nic Cage. He's all set for his texas program now!
My gym gets a bit funny about if they think someone is bringing in a private coach which is fair enough so I worked in with him. We did 20kg & 30kg, above the knee mostly, then some from the ground at the end

Went on to my own stuff then:
Toe squat
20 x5
30 x5

Squat
40 4x8
My leggys were a bit tired so I kept it to 40 for volume. Just the right weight, harder on the final reps

Bench
20 x8
32.5 5x8

Then I saw nic was doing squats with a belt and I was like OMG A BELT LEME TRY
Belts are awesome! Did 1 rep on 50kg to try it out. It was too loose for me so it'll be interesting what a proper size will do considering it really did help a bit at the bottom.


DB skulls + DB OHP superset
5 4x10
A few reps left arm only since it's clearly weaker and was struggling

Machine seated rows
21 x12
28 2x12
(note: stop doing 21, too light!)


Xtrainer: 51 mins , average pace

Between the cleans and rows, my back feels very worked out. And my legs are very wobbly


Total time: 2 hours 4 mins
gym 1 - 0 study

Xtrainer: 30 mins, average to fast pace

LB Squats
20 x5
30 x5
40 x3

52.5 5x6

Too lazy to look for matching plates for toe sqs

Bench
20 x8
32.5 5x8
grand

DB skulls
5 3x12

Lat PD
28 3x12

not quite 110 wha

Reverse lunges, barbell
20 2x10

too light, too lazy to care

xtrainer, 11 mins

Legs are like lead

caviardreams

bluewolf wrote: »

Lat PD
28 3x12

not quite 110 wha

Oh stop, I am not even at 28 on my machine I'd say. Find horizontal pulling/rowing a bit easier mind.
However, I am firmly convinced I was born without any lats and deltoids whatsoever.

Today I was too tired to study or gym so I took caffeine tablets and did a little bit of both after work
zz

RDL
20 x8

Sumo
60 3x10

pure lazy haha

Feet up bench
20 x8
32.5 5x8

pretty easy

Reverse lunges
20 2x10

I was gonna superset these with push presses but then I didn't
That's the end of my story

Machine seated rows
28 3x12

Xtrainer
15 mins / 2.5 km


Apparently my 30 mins of weights burned the same as my 15 mins of xtrainer today

Had a nap on Sunday instead of gym


Today:
35mins xtrainer medium-fast

caviardreams

bluewolf wrote: »

Had a nap on Sunday instead of gym

That could have totally been talked up as a "deload session"

caviardreams

caviardreams wrote: »

That could have totally been talked up as a "deload session"

I need a deload from everything lol
My fitbit told me today it thinks I should start going to bed at 930pm
I told it good luck with that

Today's nap status: bus nap

toe squats
20 x5
30 x5
40 x5

LB squat
55 8x5

Bench
20 x8
30 x3
35 3x8
30 2x10

DB skulls
5 3x12
Easy, go for 6 next time

ghr / back raise/ whatever the stupid thing is
5 reps
+10kg 2x10

machine rows
28 2x10

no time for cardio

Epic nap yesterday. like 2-3 hours
state of me

Toe squats
20 x5
30 x5
40 x3

LB squats
55 5x4
No energy for 8x5 today

Bench
20 x8
30 5x10

Reverse lunges
20 x8
30 2x8
Had to c&j these up cos there was no rack
lols
My legs were wobbly and ded after that

Machine seated rows
28 2x12

Rack pulls
couldn't get the height right on these
60 2x10

I'll try fit in cardio tomorrow

26 min jog

jaysus my poor hips after that jog

Toe Squats
20 x5
30 x3
40 x4

LB Squats
50 x1
55 8x5

Bench feet up
20 x8
30 5x8

Cleans
20 x3
30 5x3
Some sets included clean pulls also

Xtrainer
45 mins / 7.25 km

things I didn't want to do today:
1. go to the gym
2. anything


Squat
20 x5
30 x5
40 x3
50 x2

60 7x5 + 1x2
cos I couldn't manage the last 3 reps
haha

Bench
20 x8
30 x5
32.5 5x10
easy peasy

dumbbell skulls+OHP
6 2x10

Lat pd
28 2x10

RDLs
20 x8
30 2x10

Rev lunges
20 2x10

I suppose I got a bit carried away on accessory stuff

xtrainer
10 mins 1.7 km


The cardio is doing its usual job, RHR is down to 62 average now

Bench
20 x8
30 3x10

30 is easy peasy need to step it up more

saw a free bar for DLing and then ran
Re opened peace talks with DLs
negotiations are ongoing

RDL
20 x8

DL
60 x3

Sumo DL
60 x3
70 x3
70 3x10

BB OHP
20 4x5

HB squat
40 3x10

Assisted dips purple band
3x8

Lat pd
28 3x12

Rev flyes
3 2x12

GHR/back raise/whatever it is
+10 2x10
It's like I only did these properly today. Oh the burning

xtrainer 14 mins 2.3 km

100% ded

RHR now down to 61
lol

FTA69

Ah the old free bar dash. "Can't wait to get in, spend some time on the mats, get the foam roller out, I brought my tennis ball, going to spend fifteen good minutes now just...FREE RACK! GET IT!!"