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Can I come too

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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    "hey hanley I'm dying of a cold and haven't done anything in a week"
    "great let's see how heavy you can lift"

    :D:D

    37.5kg squat, 37.5 kg bench, and.... body weight deadlift!! 81kg! I'm so happy!
    :D:D:D

    pew pew PEW

    It's great to see all the mobility work and everything has been paying off, my squats apparently are much better.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Bench Press

    20 kg x 5 reps
    27.5 kg x 8 reps
    27.5 kg x 8 reps
    27.5 kg x 8 reps

    Finally took the time to mess with the actual bench with the height and stuff. bar height is fine, bench I still don't like being elevated slightly on the side of the bench away from the bar but gettin used to it


    Barbell Squat

    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps

    One-Arm Dumbbell Row

    6 kg x 6 reps
    6 kg x 6 reps
    6 kg x 6 reps (PR)

    "Triple rows"? No idea how to log them on the site
    I should probably be saying reps x3 but whatever sure

    Lat Pulldown

    37.5 kg x 8 reps
    37.5 kg x 8 reps
    37.5 kg x 8 reps

    Elliptical Trainer

    00:15:00 | Moderate


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Just call them "the rows I stole off Kieran, who probably stole them off someone else"


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift

    40 kg x 5 reps
    60 kg x 5 reps
    60 kg x 5 reps
    60 kg x 5 reps
    57.5 kg x 5 reps
    57.5 kg x 5 reps

    Seated Dumbbell Shoulder Press

    10 kg x 8 reps (PR)
    8 kg x 8 reps
    8 kg x 8 reps

    and today I learned how different free weight is to machine press ... 22.5 kg on machine press grand, 20 kg on dumbbell weight NOPE

    Dumbbell Stationary Lunge

    8 kg x 8 reps
    8 kg x 8 reps

    Running (Intervals/Sprints)

    4x 45 second sprint at 12 kph, 1.5 incline
    3x 45 second sprint at 13 kph, 2.5 incline
    final sprint 45s at 14 kph, 2.5 incline

    Very tired today and everything was heavy
    zzz


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Didn't we use 5kg in the gym?

    Program's coming today.


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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Did we? :D
    I was just going off whatever would be closest to what I was doing on the machine. Didn't realise it would be THAT different.
    5 kg ones would be better next time to get it properly

    grand stuff I will start it tomorrow/ thurs :cool:


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    day one of Operation "Hanley is trying to kill me"



    Barbell Squat

    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps

    Group A

    Barbell Squat
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    paused
    One-Arm Dumbbell Row
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps (PR)
    triple rows, 6 reps 3

    Group B

    Body Weight Split Squat
    12 reps (PR)
    10 reps
    10 reps
    10 reps
    6 reps
    Seated Dumbbell Shoulder Press
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps


    split squats are the devil's work :pac:


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    split squats are the devil's work :pac:

    Yes...yes they are.

    :(


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Bench Press
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps

    Group A
    Barbell Bench Press
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    paused

    Reverse Flyes
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps (PR)

    Group B
    Dumbbell Rear Lunge
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps (PR)

    Bent Over Barbell Row
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps

    Plank
    00:00:40
    00:00:40
    00:00:40
    00:00:40 (PR)

    Group C
    Running (Intervals/Sprints)
    00:00:45 | 162.5 m | sprint
    00:00:45 | 162.5 m | sprint
    00:00:45 | 162.5 m | sprint
    00:00:45 | 162.5 m | sprint
    incline 3

    Running (Intervals/Sprints)
    00:00:30 | 116.7 m | sprint
    00:00:30 | 116.7 m | sprint
    00:00:30 | 116.7 m | sprint
    00:00:30 | 116.7 m | sprint
    incline 3.5

    that was 4 sprints at 13 kph and 4 sprints at 14 kph

    I did originally want to just increase fast time on the flat but I think I'll leave endurance for the long slow ones and keep increasing the incline on the hills and *then* time


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Working on regaining cardio fitness again still have lost a lot
    Half hour slow jog incline 1, few hill sprints then at 12kph incline 7
    I guess that
    *sunglasses*
    escalated quickly!!

    YEAHHHH


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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Squat

    32.5 kg x 2 reps
    32.5 kg x 2 reps
    32.5 kg x 2 reps
    32.5 kg x 2 reps
    32.5 kg x 2 reps

    Barbell Deadlift

    65 kg x 8 reps
    65 kg x 7 reps
    65 kg x 7 reps
    65 kg x 7 reps
    65 kg x 6 reps
    65 kg x 5 reps

    Barbell Deadlift

    50 kg x 5 reps <- supposed to be doing 5x5 mid shin but all form gone out the window by then so gave up

    I'll do the leg lowers tonight there was no way I was doing anything else then. jumping from 60 to 65 was very hard


  • Registered Users Posts: 393 ✭✭ninamc


    Would you not go to 62.5 first?

    [/quote]I'll do the leg lowers tonight there was no way I was doing anything else then. jumping from 60 to 65 was very hard[/quote]


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    yeah it's a weird jump, was just doing what I was told!


  • Registered Users Posts: 393 ✭✭ninamc


    Sorry, forgot you were following a program :)
    bluewolf wrote: »
    yeah it's a weird jump, was just doing what I was told!


  • Closed Accounts Posts: 9,390 ✭✭✭Stench Blossoms


    Is it your grip thats giving out when you are deadlifting? are you using chalk?


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Is it your grip thats giving out when you are deadlifting? are you using chalk?

    No, grip is fine, just found the weight itself tough and wasn't used to doing 8 reps or trying to. Mixed grip and chalk :)
    I'll do it again hopefully this week when I cycle around to DL day again and should nail it next time


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    You're just not used to pulling 8s. You won't be doing it for long anyway.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    ya, be grand :cool:


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Hey, so, funny story... I can't add...
    Hanley you may have to send pics of plates to me after all :D:D

    Was supposed to do 27.5, was wondering why I was so weak and barely able to even get up from some of them - "this is because i didnt have dinner last night isnt it ;( " - then discovered I'd actually done 32.5...

    Barbell Squat
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    27.5 kg x 5 reps


    Group A
    Barbell Squat
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    paused

    One-Arm Dumbbell Row
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    triple rows


    Group B
    Body Weight Split Squat
    12 reps
    12 reps
    10 reps
    10 reps

    Standing Barbell Shoulder Press (OHP)
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    seated not standing I don't know where the seated one is gone

    probably shouldn't be let out on my own

    also the split squats were surprisingly easier today


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Bench Press

    22.5 kg x 6 reps
    22.5 kg x 6 reps
    22.5 kg x 6 reps
    22.5 kg x 6 reps
    22.5 kg x 6 reps

    Group A

    Barbell Bench Press
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    paused

    Reverse Flyes
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps

    Group B

    Dumbbell Rear Lunge
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps

    Bent Over Barbell Row
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    Plank
    00:00:45
    00:00:45
    00:00:45
    00:00:45 (PR)

    Hill Training

    00:00:30
    00:00:30
    00:00:30
    00:00:30
    00:00:30

    ^incline 7, 12 kph


    today was easy enough
    Also I lost another kilo, isn't that nice.


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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Squat

    32.5 kg x 2 reps
    32.5 kg x 2 reps
    32.5 kg x 2 reps
    32.5 kg x 2 reps
    32.5 kg x 2 reps

    Barbell Deadlift

    67.5 kg x 6 reps
    67.5 kg x 6 reps
    67.5 kg x 6 reps
    67.5 kg x 6 reps
    67.5 kg x 6 reps

    Barbell Deadlift, mid shin

    55 kg x 5 reps


    Supposed to do 5x5 mid shin, couldn't. Can't do anything after DLs these days except maybe curl up and cry :pac:
    Forgot to do a warm up set also


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Squat

    30 kg x 5 reps
    30 kg x 4 reps
    30 kg x 4 reps
    30 kg x 4 reps
    30 kg x 5 reps

    Group A

    One-Arm Dumbbell Row
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps
    6 kg x 18 reps

    Barbell Squat
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    paused

    Group B

    Romanian Deadlift
    55 kg x 5 reps
    55 kg x 5 reps
    55 kg x 5 reps
    55 kg x 5 reps (PR)

    Body Weight Split Squat
    12 reps
    12 reps
    12 reps
    Standing Barbell Shoulder Press (OHP)
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    seated not standing

    Hill Training: incline 7, speed 12.5 kph
    00:00:30
    00:00:30
    00:00:30

    Squats supposed to be 4 but wanted to push them a bit where I could.

    The RDLs were to make up for the mid shin pulls I didn't do and to help DLs.

    Got winded after 3 hill sprints :confused: I am definitely going to have to do a normal 30-40 min jog this week. Think next 3 days will be bench/jog/DL

    Good stuff!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Stop running. It's a lot of ****e.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    I love running :) I miss doing the long slow ones
    I just haven't done much lately


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Great session, how long did it take?

    Between warmups, workout, stretching, and cardio my sessions are all breaking the 90 minute mark now.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    I do mobility and rolling stuff the night before :o
    So i just go in and start attacking it. today took about an hour including the sprints.
    I think the benching day one is closer to 40/45 mins for the weights bit cos it's easier


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    pew pew pew

    Barbell Bench Press

    27.5 kg x 5 reps
    27.5 kg x 5 reps
    27.5 kg x 5 reps
    27.5 kg x 5 reps
    27.5 kg x 5 reps

    Group A

    Barbell Bench Press
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps
    paused

    Reverse Flyes
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps
    2.5 kg x 10 reps

    Group B

    Dumbbell Rear Lunge
    7 kg x 12 reps
    7 kg x 12 reps
    7 kg x 12 reps
    7 kg x 12 reps (PR)

    Bent Over Barbell Row
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps

    Plank
    00:00:50
    00:00:50
    00:00:50
    00:00:50 (PR)



    Elliptical Trainer
    00:36:00 - 6.4 km

    I was having great craic on the crosstrainer today didn't want to stop :p


  • Registered Users Posts: 393 ✭✭ninamc


    Statements you'll probably never see again in your lifetime:
    bluewolf wrote: »

    Elliptical Trainer
    00:36:00 - 6.4 km

    I was having great craic on the crosstrainer today didn't want to stop :p


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    lol!
    It happens with jogging sometimes too :eek::D


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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    5.8 km slow jog, 200 m sprint at 13 kph, and that was the BEST bit ^^
    total time 50 mins


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