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Can I come too

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  • Registered Users Posts: 393 ✭✭ninamc


    Super work, happy for you :)

    bluewolf wrote: »
    Pew pew pew!
    Session with hanley today.

    90 kg deadlift :D
    47.5 squat, 39 bench.

    that was awesome :cool: :cool:


  • Registered Users Posts: 226 ✭✭helliwen


    ninamc wrote: »
    Super work, happy for you :)

    Ditto - well done!! *happy dance*


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


    I was all better then yesterday woke up with the cold returned in full force
    sigh!

    short and sweet today


    Barbell Squat

    40 kg x 5 reps
    40 kg x 4 reps
    40 kg x 4 reps
    40 kg x 5 reps
    40 kg x 3 reps
    40 kg x 4 reps


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


    Yay I got a new program! :D I'll have to wait a day or two before I start.

    This one included explicit instructions on FTDP :D:D:D:D:D
    I'll behave this time :D


  • Registered Users Posts: 226 ✭✭helliwen


    bluewolf wrote: »
    This one included explicit instructions on FTDP :D:D:D:D:D
    I'll behave this time :D

    Should we hold you to this?! :D


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


    Barbell Deadlift

    60 kg x 2 reps
    60 kg x 2 reps
    60 kg x 2 reps
    60 kg x 2 reps
    60 kg x 2 reps

    Barbell Squat

    37.5 kg x 5 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 2 reps
    37.5 kg x 3 reps

    8 x max

    Group A

    Barbell Bench Press
    20 kg x 12 reps
    20 kg x 7 reps
    20 kg x 8 reps
    20 kg x 7 reps
    20 kg x 7 reps

    5 x (max -1)

    Reverse Flyes
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps

    Group B

    Dumbbell Flyes
    4 kg x 15 reps
    4 kg x 15 reps
    4 kg x 15 reps
    4 kg x 15 reps (PR)

    Bent Over Barbell Row
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps (PR)

    followed the sh1t outta that program


    ow


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


    cooped up at home studying. decided to try another branch of the gym closer to home
    got halfway there, forgot ipod, drove home and went back again
    didn't know where stuff was, was off in general and fairly weak
    didn't get near the squat rack as some big guy who looked like he could OHP me in one hand was using it. he turned out to be a nice fellow
    So... i didnt ftdp. I'll make up the second half of what I missed, next time. likely to be tues/wed after the first couple exams
    I prefer my usual gym :(


    Barbell Bench Press

    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

    Group A

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

    Dumbbell Split Squat
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps

    Stiff-Legged Barbell Deadlift

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


    Did a couple sprints at the end but nothing worth logging. need to build up cardio again


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


    It's bad karma so I'll say it instead. ..f*ck exams.


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


    Yep ... but only a few days or so of work again after they're over then I've 2 weeks off. Back to normality then. Do ALL the workouts


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


    bluewolf wrote: »
    Yep ... but only a few days or so of work again after they're over then I've 2 weeks off. Back to normality then. Do ALL the workouts

    Yeah, worst sticking it to the man yet!


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


    Yeah, worst sticking it to the man yet!

    wha


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


    bluewolf wrote: »
    wha

    Ok, maybe exams shouldn't be bottom of the priority pile...


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


    Nod and smile, nod and smile


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


    2 exams down, bulk of stress gone
    straight to gym after


    Group A
    Barbell Squat
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps

    pause squat


    One-Arm Dumbbell Row
    10 kg x 8 reps
    10 kg x 8 reps
    10 kg x 8 reps (PR)

    Stiff-Legged Barbell Deadlift
    45 kg x 8 reps
    45 kg x 8 reps
    45 kg x 8 reps


    Elliptical Trainer
    00:42:00 | 7km


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


    look! it's me again!

    exams are over. hurray! And tomorrow's my last day working my current dept :eek:
    i have a cold but decided to go anyway cos I missed lifting LOTS

    Barbell Squat
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps

    Barbell Deadlift

    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 4 reps
    70 kg x 3 reps
    70 kg x 4 reps

    forgot to log the warmup set, something like 40 1x4

    Seated Leg Curl
    65 kg x 10 reps
    65 kg x 10 reps


    I'm pleasantly surprised I haven't lost all my progress what with going like once a week for the last while. at least I should be well able for going more regularly again!
    Had a nice swim and sauna and steam room after wards. I think it was only about 10-12 laps, took it easy. They fixed up the sauna, it was proper hot again

    today's workout was brought to you by:
    "yes i am using the squat rack"
    "yes i am using the squat rack"
    "yes i am using the squat rack"
    "yes i am using the squat rack"

    :D
    They were all perfectly polite and pleasant, it was just busy this evening. Used to going in the mornings!


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


    Barbell Deadlift
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps

    Barbell Squat
    37.5 kg x 5 reps
    37.5 kg x 4 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 4 reps

    8 x max

    Group A
    Barbell Bench Press
    25 kg x 6 reps
    25 kg x 6 reps
    25 kg x 6 reps
    25 kg x 6 reps
    25 kg x 5 reps

    5 x (max -1)
    ^ these were supposed to be 22.5 but the benches were in use and the fixed barbells are 20 then 25, so I chose 25.

    Reverse Flyes
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps

    Group B
    Dumbbell Flyes
    4 kg x 15 reps
    4 kg x 15 reps
    4 kg x 15 reps
    4 kg x 15 reps
    4 kg x 15 reps

    Bent Over Barbell Row
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps


    Elliptical Trainer
    00:27:30 | 5km

    Really nailed it today and I'm delighted.
    I thought it wouldn't go as well as it did.
    At least that kg I put on over the last month was useful for something ...

    Starting to feel like myself again - spent the last few weeks on the edge of a stress meltdown which I hadn't even realised until this weekend
    It's all good :cool:


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


    doggy was sulking with me because i did promise him a walkies today ... so 40-45min out we went. about 4.2km according to google maps


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


    havent got a chance to get to the gym - was nearly looking around for household objects i could bench !
    went for a jog outside. forgot how much i love running outside at night time in the freezing cold. almost all my jogging has been treadmill for the last year

    ran up and down my walking/old c25k route without stopping. i don't know how long that was but it was around 20-25 mins. seems pretty short but i have always had trouble managing to do it outdoors non stop with the pacing and maybe more difficult than treadmill.
    then i did half the route and back again in sprint intervals with walking intervals the same durations. it was something like 50s /30/30/30/40/30, walked a few mins, final 60s sprint.
    very happy with that

    I think the route up and back is 3.5km total now that i've checked it on google maps so that was the non stop jog and then maybe 2km again in the intervals


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


    birthday brekkie! birthday gym! birthday afternoon tea, gluten free :p
    The nice ladies at gym reception called happy birthday at me when i went in. awww :)


    Barbell Bench Press

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

    roll of shame on the last rep of the last set :eek:

    Barbell Squat

    20 kg x 7 reps
    20 kg x 7 reps
    20 kg x 7 reps
    20 kg x 7 reps
    20 kg x 7 reps
    pause squats

    Machine Shoulder (Military) Press

    15 kg x 14 reps
    15 kg x 14 reps
    15 kg x 14 reps

    Group A

    Dumbbell Split Squat
    6 kg x 8 reps
    6 kg x 8 reps
    One-Arm Dumbbell Row
    10 kg x 12 reps
    10 kg x 12 reps (PR)

    Elliptical Trainer

    00:40:00 | i don't know what distance, it wiped the progress out

    Looks a bit short? Ya, I need 2 more sets of the group superset there and 1 more set of the shoulders
    I'll throw them in next time. just couldn't go on anymore with all that


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


    Barbell Squat
    37.5 kg x 6 reps - got confused which program i was doing
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps

    Barbell Deadlift
    60 kg x 3 reps
    75 kg x 3 reps
    75 kg x 3 reps
    75 kg x 3 reps
    75 kg x 3 reps

    finishingup from last time:
    Seated Dumbbell Shoulder Press
    7.5 kg x 15 reps

    Dumbbell Split Squat
    7.5 kg x 8 reps
    7.5 kg x 8 reps
    One-Arm Dumbbell Row
    10 kg x 12 reps
    10 kg x 12 reps

    sure what else would i be doing at the hotel but looking for the gym :)


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  • Closed Accounts Posts: 9,396 ✭✭✭Frosty McSnowballs


    Belated happy birthday Bluey!

    Impressive stuff missy, keep it up now!


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


    Barbell Deadlift
    70 kg x 2 reps
    70 kg x 2 reps
    70 kg x 2 reps
    70 kg x 2 reps
    70 kg x 2 reps

    Barbell Squat
    37.5 kg x 4 reps
    37.5 kg x 4 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 5 reps
    37.5 kg x 3 reps
    37.5 kg x 5 reps
    37.5 kg x 3 reps

    8 x max
    Group A
    Barbell Bench Press
    25 kg x 12 reps
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 12 reps

    5 x (max -1)

    Group B
    Dumbbell Flyes
    5 kg x 20 reps
    5 kg x 20 reps
    5 kg x 20 reps (PR)

    Gym was closing so Ididnt have time for the rows or the rev flys. I'll fit them in next time somehow

    This week I've added to my squat AMRAPs and nearly doubled my bench AMRAPs!!
    I can barely move my arms at all right now can hardly type either :o:p


    Thanks SFP :D


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


    Today was sh!t and everything was REALLY HEAVY


    Barbell Bench Press
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 2 reps

    failed the 3rd rep on that last set. took a break and tried again. failed again. so i did 4 sets instead of 5. maybe it wasn't long enough since all those AMRAPs? kind of annoying since i rocked those

    Group A
    Reverse Flyes
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps

    Bent Over Barbell Row
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    ^making up for early closing time on wed

    Machine Shoulder (Military) Press
    15 kg x 15 reps
    15 kg x 15 reps
    15 kg x 15 reps
    15 kg x 15 reps

    Group B
    One-Arm Dumbbell Row
    10 kg x 12 reps
    10 kg x 12 reps
    10 kg x 12 reps
    10 kg x 12 reps
    10 kg x 12 reps

    Dumbbell Split Squat
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps

    Elliptical Trainer
    00:27:30 | 4.6km

    Barbell Squat
    20 kg x 7 reps
    20 kg x 7 reps
    20 kg x 7 reps
    20 kg x 7 reps
    20 kg x 7 reps

    paused squats

    Stiff-Legged Barbell Deadlift
    45 kg x 8 reps
    45 kg x 8 reps
    45 kg x 8 reps
    45 kg x 8 reps
    45 kg x 6 reps

    did try to keep up protein on hols but not enough I reckon and a bit too much junk. gonna start tracking again effective today

    oh well onwards and upwards


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


    walked the doggy on our 4 - 4.4 km route
    It's no 77km adventure race like but I'm gonna log it anyway :pac:


  • Closed Accounts Posts: 9,396 ✭✭✭Frosty McSnowballs


    bluewolf wrote: »
    walked the doggy on our 4 - 4.4 km route
    It's no 77km adventure race like but I'm gonna log it anyway :pac:

    It's still 4.4km! Ya can't beast yourself everyday. :)

    Well done missy.


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


    Barbell Squat
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps
    40 kg x 2 reps

    Barbell Deadlift
    50 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps

    Seated Leg Curl
    60 kg x 13 reps
    60 kg x 13 reps
    55 kg x 13 reps
    55 kg x 13 reps

    pew pew


  • Closed Accounts Posts: 9,396 ✭✭✭Frosty McSnowballs


    Good job Bluey! Yer flyin'!


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


    today's workout is entitled "i really wanted to just stay in bed"





    Barbell Deadlift
    75 kg x 2 reps
    75 kg x 1 reps
    75 kg x 1 reps
    75 kg x 1 reps
    75 kg x 1 reps

    forgot my chalk. slippy slippy


    Group A
    Barbell Bench Press
    27.5 kg x 8 reps
    27.5 kg x 8 reps
    27.5 kg x 7 reps
    27.5 kg x 5 reps
    27.5 kg x 5 reps

    Reverse Flyes
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps
    2 kg x 12 reps


    Group B
    Bent Over Barbell Row
    30 kg x 10 reps
    30 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps

    was doing these half assed as 30 was pretty heavy so dropped to 25 and did them really super properly

    Dumbbell Flyes
    4 kg x 20 reps
    4 kg x 20 reps
    4 kg x 20 reps
    4 kg x 20 reps

    went onto the xtrainer for a few mins while untangling my headphones only to realise one of the earbuds is missing. so then i stopped and left
    :rolleyes:


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


    bluewolf wrote: »
    went onto the xtrainer for a few mins while untangling my headphones only to realise one of the earbuds is missing. so then i stopped and left
    :rolleyes:

    At which point, the sky went black, only lit by the ferocious forks of lightning, and you cried out "WHY HAVE YOU FORSAKEN ME?", shaking your fist at the sky.

    #Biblical


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


    It was really that kind of morning. I'm just glad I didn't walk into a mirror or do something else stupid...


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