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Can I come too

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  • Registered Users Posts: 2,793 ✭✭✭gymfreak


    Ew!

    :D:D


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Squat

    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 4 reps

    Barbell Deadlift

    45 kg x 5 reps

    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 5 reps


    :D:D
    So much easier today :D:D Totally kicked ass.
    Did an extra rep at the end just to show those DLs who's boss!!!


  • Registered Users Posts: 393 ✭✭ninamc


    Good start to your weekend :)

    bluewolf wrote: »
    Barbell Squat

    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 4 reps

    Barbell Deadlift

    45 kg x 5 reps

    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 5 reps


    :D:D
    So much easier today :D:D Totally kicked ass.
    Did an extra rep at the end just to show those DLs who's boss!!!


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


    bluewolf wrote: »
    Barbell Squat

    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 4 reps

    Barbell Deadlift

    45 kg x 5 reps

    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 5 reps


    :D:D
    So much easier today :D:D Totally kicked ass.
    Did an extra rep at the end just to show those DLs who's boss!!!

    FML. I've created a monster.

    Serious work.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Squat
    32.5 kg x 4 reps
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    32.5 kg x 5 reps

    supposed to do 5x4 but boring ...


    Group A
    One-Arm Dumbbell Row
    6 kg x 18 reps
    6 kg x 18 reps
    8 kg x 18 reps
    8 kg x 18 reps
    8 kg x 18 reps (PR)

    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
    60 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 (and I cba changing the saved routine settings)

    Hill Training
    00:00:30
    00:00:20
    00:00:20
    00:00:30

    3x incline 10 speed 12 kph
    1x incline 7 speed 12 kph


    incline 10 is a bitch....


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Had a tummy bug last week. Lost ~2 kg, down to ~78 kg now. Either no food or simple carbs most of the week. Today went better than expected. Pretty wiped out now. Plan DLs tomorrow but no point overdoing it either, see how I feel

    Barbell Bench Press

    32.5 kg x 4 reps
    32.5 kg x 4 reps
    32.5 kg x 4 reps
    30 kg x 4 reps
    30 kg x 4 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
    00:00:50

    Elliptical Trainer
    00:25:00 | 4 km

    ^more fun on the xtrainer listening ot the guardians of the galaxy soundtrack :p


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    today went much better than expected :D duno was it stuffing my face with chicken and steak dinner or the disgusting energy drink this morning :pac:


    Seated Dumbbell Shoulder Press

    8 kg x 5 reps
    8 kg x 5 reps
    8 kg x 5 reps

    Dumbbell Split Squat

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


    ^ was waiting for another girl to finish using the rack and didn't want to be staring her out of it ...


    Barbell Squat

    35 kg x 2 reps
    (realised I'd probs done enough squatting already and left it at that)

    Barbell Deadlift

    60 kg x 2 reps
    (forgot to warm up til the 20s were on it so just did those)

    72.5 kg x 3 reps
    72.5 kg x 4 reps
    72.5 kg x 4 reps
    72.5 kg x 4 reps
    72.5 kg x 5 reps

    80 kg x 1 reps

    Elliptical Trainer

    00:16:00 | 2.6 km

    did the 80 because I could and because it's now heavier than me so now I can lift things that are heavier than me hehehehehehe :D
    could easily have done more reps of it too, wasn't quite as heavy as I was expecting but decided I better stop being crazy and left it at 1

    :cool::cool::cool:


  • Registered Users Posts: 393 ✭✭ninamc


    Embrace the crazy, that's where my last rep comes from every time :)


    bluewolf wrote: »
    today went much better than expected :D duno was it stuffing my face with chicken and steak dinner or the disgusting energy drink this morning :pac:


    Seated Dumbbell Shoulder Press

    8 kg x 5 reps
    8 kg x 5 reps
    8 kg x 5 reps

    Dumbbell Split Squat

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


    ^ was waiting for another girl to finish using the rack and didn't want to be staring her out of it ...


    Barbell Squat

    35 kg x 2 reps
    (realised I'd probs done enough squatting already and left it at that)

    Barbell Deadlift

    60 kg x 2 reps
    (forgot to warm up til the 20s were on it so just did those)

    72.5 kg x 3 reps
    72.5 kg x 4 reps
    72.5 kg x 4 reps
    72.5 kg x 4 reps
    72.5 kg x 5 reps

    80 kg x 1 reps

    Elliptical Trainer

    00:16:00 | 2.6 km

    did the 80 because I could and because it's now heavier than me so now I can lift things that are heavier than me hehehehehehe :D
    could easily have done more reps of it too, wasn't quite as heavy as I was expecting but decided I better stop being crazy and left it at 1

    :cool::cool::cool:


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Today's workout is entitled "I was really tired and not in the mood cos I was up late last night studying so I pissed around a bit and then left it"

    Catchy title?!


    Also someone stole the safety bars off the rack and hid them somewhere. Couldn't find them. Why would you do that!!


    Barbell Squat
    35 kg x 4 reps
    35 kg x 4 reps
    35 kg x 4 reps
    35 kg x 3 reps
    35 kg x 3 reps

    (supposed to be 5x3. 4 was fine til I started the forward tilt thing again. Cut back to 3 and corrected)

    Group A
    One-Arm Dumbbell Row
    8 kg x 18 reps
    8 kg x 18 reps

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

    paused


    Group B
    Dumbbell Split Squat
    8 kg x 10 reps (PR)
    Seated Dumbbell Shoulder Press
    8 kg x 10 reps

    Sprints, incline 4.5, speed 13
    00:00:20
    00:00:40
    00:01:00
    00:00:20
    00:00:40
    00:00:30
    00:00:30

    Sprint, flat, speed 13
    00:01:00


  • Registered Users Posts: 24,583 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    Today's workout is entitled "I was really tired and not in the mood cos I was up late last night studying so I pissed around a bit and then left it"

    Catchy title?!

    Try again but this time....100 words or less.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    btw I was trying out your mixed sprint times thing. Was fun to shake it up a bit


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    5km parkrun today was fun but I was tired so I just walked most of it
    :D
    was about 37 mins lol. embarassing.
    I need to get back to regular running!!!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Barbell Bench Press

    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps
    32.5 kg x 4 reps
    32.5 kg x 4 reps
    32.5 kg x 4 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
    6 kg x 12 reps
    6 kg x 12 reps
    6 kg x 12 reps
    6 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

    Flat Straight Leg Raise
    5 reps
    5 reps

    Running (treadmill)

    00:10:00 | 1.7 km <- target 5km pace
    this used to be sprinting speed for me ... :p

    pew pew!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Goblet Squat (dumbbell)

    18 kg x 5 reps
    18 kg x 5 reps

    Dumbbell Rear Lunge

    8 kg x 12 reps
    8 kg x 12 reps
    8 kg x 12 reps (PR)

    Romanian Deadlift

    35 kg x 5 reps
    35 kg x 5 reps

    ^ waiting for rack


    Barbell Squat

    30 kg x 3 reps
    30 kg x 3 reps

    ^ did these without plates under heels. went surprisingly well. guess the mob is improving

    Barbell Deadlift

    60 kg x 2 reps

    75 kg x 3 reps
    75 kg x 3 reps
    75 kg x 3 reps

    ^ supposed to do 5 sets but am fcuking wrecked. Strong enough to do more but spirit is weak :p

    Also 2 hour tango class last night. might as well log it. first ever class for me, was supposed to be beginner. It was not beginner. Spent most of it looking like: :eek:
    it was awesome :D

    Rest of the week I need to use my spare time for sleeping and studying. Might swim a bit tomorrow but that's it
    Back to action on monday and no more cut-short programs


  • Registered Users Posts: 24,583 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    Also 2 hour tango class last night. might as well log it. first ever class for me, was supposed to be beginner. It was not beginner. Spent most of it looking like: :eek:



  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    yeah I was thinking of that ad :D:D


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Caught up on sleep and study. woo

    Barbell Squat
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 4 reps
    37.5 kg x 3 reps
    37.5 kg x 4 reps (PR)

    ^ wasn't 37.5 my 1rm like 5 weeks ago? :D:D
    how'd you like them apples :D:D
    did 2 extra reps cos i could

    Group A
    One-Arm Dumbbell Row
    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
    paused

    Group B
    Split Squat
    12 reps
    12 reps
    12 reps
    12 reps

    Seated Dumbbell Shoulder Press
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps

    Romanian Deadlift
    65 kg x 3 reps
    65 kg x 3 reps
    65 kg x 3 reps
    65 kg x 3 reps (PR)


  • Registered Users Posts: 393 ✭✭ninamc


    Great stuff :)
    bluewolf wrote: »
    Caught up on sleep and study. woo

    Barbell Squat
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 4 reps
    37.5 kg x 3 reps
    37.5 kg x 4 reps (PR)

    ^ wasn't 37.5 my 1rm like 5 weeks ago? :D:D
    how'd you like them apples :D:D
    did 2 extra reps cos i could

    Group A
    One-Arm Dumbbell Row
    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
    paused

    Group B
    Split Squat
    12 reps
    12 reps
    12 reps
    12 reps

    Seated Dumbbell Shoulder Press
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps

    Romanian Deadlift
    65 kg x 3 reps
    65 kg x 3 reps
    65 kg x 3 reps
    65 kg x 3 reps (PR)


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    jaysus lads my hams are in bits :p


    Barbell Bench Press
    37.5 kg x 2 reps (PR) = ohgodiregretallmylifechoices
    35 kg x 2 reps
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps roll of shame somewhere around here
    35 kg x 3 reps

    I was only supposed to be on 35 today anyway. no extra reps today :(


    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
    8 kg x 12 reps
    8 kg x 12 reps
    8 kg x 12 reps
    8 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
    00:00:55
    00:00:55 (PR)
    Flat Straight Leg Raise
    5 reps
    5 reps





    Lat Pulldown

    45 kg x 5 reps (PR)

    Machine Shoulder (Military) Press

    25 kg x 4 reps

    ^ ummm I did these two for the craic on the way out :pac:


  • Registered Users Posts: 24,583 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    jaysus lads my hams are in bits :p

    37.5 kg x 2 reps (PR) = ohgodiregretallmylifechoices
    35 kg x 2 reps
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps roll of shame somewhere around here
    35 kg x 3 reps

    I was only supposed to be on 35 today anyway. no extra reps today :(

    What mystery exercise was this?


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    haha
    I copy paste good

    editing now


  • Registered Users Posts: 24,583 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    haha
    I copy paste good

    editing now

    I thought it was the bench alright - because of the roll of shame :) - but the benching after it threw me.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Yeah on bench day I've to do the paused ones after


  • Registered Users Posts: 2,793 ✭✭✭gymfreak


    I'm expecting a 'FTDP' remark from Hanley any day now:pac::pac::pac:


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


    gymfreak wrote: »
    I'm expecting a 'FTDP' remark from Hanley any day now:pac::pac::pac:

    Saying nothing at the moment is the best option.

    Keep going and succeed - awesome, well done

    Keep going and make a balls of it - told ya so, FTDP

    It's hilarious, I've a load of guys and gals following programming similar to this at the moment and the hardest part for them is NOT killing it every day. Once they retest and see the results it'll all make sense.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    halloo
    Everyone around me had colds so I had one too last week so I could fit in
    yeah

    Back in action :p
    mostly

    Barbell Squats
    32.5 kg x 5 reps
    32.5 kg x 5 reps

    Barbell Deadlift

    60 kg x 3 reps
    77.5 kg x 3 reps
    77.5 kg x 3 reps
    77.5 kg x 3 reps
    77.5 kg x 3 reps
    77.5 kg x 5 reps


    Felt weak today. then I got cross at that and did a couple extra :p


    Elliptical Trainer

    00:15:00


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    na na na na na na na na man flu!
    Still pretty sick. thats exam stress for ya. not lifting makes me a sad panda though so i did a short session today

    Barbell Squat

    40 kg x 3 reps
    40 kg x 3 reps
    40 kg x 3 reps
    40 kg x 3 reps
    40 kg x 3 reps (PR)

    Group B

    Body Weight Split Squat
    12 reps
    12 reps
    Seated Dumbbell Shoulder Press
    6 kg x 10 reps
    6 kg x 10 reps
    Romanian Deadlift
    50 kg x 3 reps
    50 kg x 3 reps

    hehehe wasnt 37.5 kg my 1rm 8weeks ago. and here i am blasting out 40s ... i suppose hanley knows what he's at :D

    last squat day on the cycle. test day on thurs woo
    might rest til then. we'll see tomorrow! would like to bench


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Pew pew pew!
    Session with hanley today.

    90 kg deadlift :D
    47.5 squat, 39 bench.

    Gonna work on upping the squats now for the next 8 weeks and a bit of deadlifts cos I wanna hit 100.

    yay!

    We did videos pm me if ye wanna see I won't post them.

    Once I figure out what im doing with them anyway


    that was awesome :cool: :cool:


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    You sound happy. :)


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    I sure am!!!

    Time for some breakfast/brunch :D


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