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Can I come too

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


    Barbell Bench Press
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    32.5 kg x 5 reps
    32.5 kg x 3 reps
    32.5 kg x 5 reps

    these were annoying me. the 5s were sometimes 4+1 or 3+2
    Stupid benching :mad:

    Machine Shoulder (Military) Press
    5 kg x 14 reps
    5 kg x 14 reps
    5 kg x 14 reps
    5 kg x 14 reps

    Barbell Squat
    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

    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 8 reps

    missing the DB rows and split squats; I had to run to make a dentist appt. Pity the gym doesnt open earlier than 10 on a saturday. I think I can actually do the rows and split squats at home though so I might do them later. I'll check what dumbbells I have hanging around

    Time to make some conzy burgers :D:D
    Dundrum butcher had some 20 euro family meat deal thing. I think I got a chicken, 4 fillets, 4 pork chops, a load of mince, and something else.
    And then i got 3x sirloin steaks for 10 euro
    sorted...


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


    I ate the conzy burgers too fast to take pics. You can take my word for it they're awesome


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


    bluewolf wrote: »
    I ate the conzy burgers too fast to take pics. You can take my word for it they're awesome

    I'm going to make them on Tuesday....can't wait! How sad is my life!


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


    walked the doggy yesterday and today, 4.2km
    went back out again today after and jogged 3.5km. Went pretty crap. Onwards and upwards! Ready to pwn some deadlifts tomorrow


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


    jog yesterday went bad because wrong socks + toes shredded
    blisters on side of my middle toes now :confused: no jog tonight I guess :(

    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
    40 kg x 2 reps
    50 kg x 2 reps
    75 kg x 4 reps
    75 kg x 4 reps
    75 kg x 4 reps
    75 kg x 4 reps
    75 kg x 4 reps

    went grand

    spent more time "setting up" for the DLs and I think my feet were too close before today

    good stuff. I was actually having doubts I could manage it today and then I did

    I think I'm gonna have to add in a 4th day a week and throw the bent over rows and SLDLs and machine curls into it


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


    went for a jog anyway
    got the worst stitch ever but other than that it was going really well. did a bit more than 3.5km
    then walked the doggy our 4.2km route except I really wanted my dinner so we did some intervals on the way back... :pac:


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


    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 8 reps

    Pick up the 45 fixed barbell, bring it across the gym to free space where I can work... do 2 sets and realise it's the thick bar I can barely close my hand over, not the narrower one ... go and check the narrower one for 45kg is there, it is, drag that across the gym, bring the other one back, do some more sets... that is totally a workout on its own :p:p

    Seated Leg Curl
    60 kg x 15 reps
    60 kg x 15 reps
    60 kg x 15 reps
    60 kg x 15 reps

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

    25 was a bit light for today but I wasn't hitting it properly on the 30s before. I think I'm ok to go back up to 30 again

    Elliptical Trainer
    00:58:00 | 7.78km

    I'm tired now
    Also protein shakes from the vending machine are REALLY full of sugar. bleugh


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


    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

    Barbell Squat
    40 kg x 5 reps
    40 kg x 4 reps
    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
    40 kg x 4 reps

    8x AMRAP

    Barbell Bench Press
    30 kg x 5 reps
    30 kg x 4 reps
    30 kg x 4 reps
    30 kg x 3 reps
    30 kg x 3 reps

    5x AMRAP-1

    Reverse Flyes
    2 kg x 10 reps
    2 kg x 10 reps
    2 kg x 10 reps
    2 kg x 10 reps
    2 kg x 10 reps

    Dumbbell Flyes
    6 kg x 20 reps
    6 kg x 20 reps (PR)
    6 kg x 15 reps
    6 kg x 15 reps
    6 kg x 15 reps



    Nailed those deadlifts. Pew pew! I was finding them hard last week so I'm happy about that. Knees are trying to go in slightly but correcting straight away, or trying to.
    Did not nail bench. Bench </3


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


    I can feel THE GAINZZZ


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


    Barbell Bench Press
    35 kg x 4 reps
    35 kg x 4 reps
    35 kg x 4 reps
    35 kg x 4 reps
    35 kg x 3 reps

    Barbell Squat
    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
    paused

    One-Arm Dumbbell Row
    10 kg x 10 reps
    10 kg x 10 reps
    10 kg x 10 reps
    10 kg x 10 reps

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

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

    I'm not cut out for this benching lark
    though i have to admit it went better than last week


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


    bluewolf wrote: »
    I'm not cut out for this benching lark

    That's cos you're a girl.


    ....seriously!


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


    :D
    yeah if i even add 1kg to last time's session it'll be some miracle

    well today was probably a lesson to warm up properly
    squats were easy
    DL 50 was light as a feather

    then i went to pick up set 1 rep 1 of 80, set up properly, went to lift it, "holy sh!t this is really fcuking heavy!!" and let go :rolleyes:
    then set 2 i could only manage 2 reps instead of 3 and then I got really pissed off and went HULK SMASH




    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 3 reps
    80 kg x 2 reps
    80 kg x 4 reps
    80 kg x 6 reps

    I think I was squeaking on the last rep there. Sorry fellow gym goers


    Running (treadmill)
    00:15:00 | 2 km


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


    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 8 reps

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

    Seated Leg Curl
    60 kg x 15 reps
    60 kg x 15 reps
    60 kg x 15 reps
    60 kg x 15 reps

    Running (treadmill)
    01:00:00 | 7 km
    ^ slow jog; last minute was sprinting.
    Was totally in the ZONE until the 45 min mark. I missed that.
    I'm really really excited that I can (still) jog an hour. I'm not unfit! yay! :pac:


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


    Doing good Bluey, doing good!


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


    thanks!
    100kg isn't gonna lift itself :)


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


    Reverse Flyes
    6 kg x 20 reps
    6 kg x 20 reps
    6 kg x 20 reps
    6 kg x 20 reps (PR)

    Barbell Deadlift
    60 kg x 3 reps
    67.5 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps

    Barbell Squat
    40 kg x 7 reps
    40 kg x 5 reps
    40 kg x 4 reps
    40 kg x 4 reps
    40 kg x 3 reps
    40 kg x 3 reps
    40 kg x 4 reps
    40 kg x 4 reps

    8xmax


    Barbell Bench Press
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    5xmax-1


    very happy with the deadlifts and squats. creeping up steadily
    benching can still go die in a fire


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


    Barbell Bench Press
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps
    37.5 kg x 3 reps

    reset in between each one so it was more like 1x3. failed the last rep of the last set

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

    One-Arm Dumbbell Row
    10 kg x 10 reps
    10 kg x 10 reps
    10 kg x 10 reps

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


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


    Hey at least the bench is moving!!!


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


    That's true, they may have been basically singles but that was pretty much my 1rm not too long ago ... :)


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


    Barbell Squat
    40 kg x 5 reps
    40 kg x 5 reps

    didn't have time for 5x2 as bus was late in and i was in a rush so did 2x5

    Barbell Deadlift
    60 kg x 3 reps
    67.5 kg x 3 reps
    85 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps
    90 kg x 2 reps (PR)


    day 4 on friday then im into the last week of this program.
    it says day 1 +5kg deadlift p/w which means next week is 90kg 5x2? sure i'll give it a go ... no thinking just lifting
    and maybe also praying my legs don't explode


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


    Had a bad chest cold was off work a couple days also. Still have a cold but wanted to get back to it at least a little bit

    Stiff-Legged Barbell Deadlift
    35 kg x 8 reps
    40 kg x 8 reps
    40 kg x 8 reps
    40 kg x 8 reps
    40 kg x 8 reps
    40 kg x 8 reps

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

    Seated Leg Curl
    55 kg x 15 reps
    55 kg x 15 reps
    55 kg x 15 reps
    55 kg x 15 reps

    Dropped the weight on all of them by 5. Workout went grand but feel weak as a day old kitten now
    I'll do some squats and deadlifts of some sort tomorrow or saturday then start attacking the last week on monday, I think


  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    Blue Flu, wha'!


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


    I was feeling very blue all right :pac:


  • Registered Users Posts: 393 ✭✭ninamc


    That was a bit mad Ted, jumping from 50 straight to 80's :)
    Have you a time frame in mind for the magic 100? I'll be rooting for ya so bad!
    And ditto on the bench. Think I'll be 50 before I'll get 50kg. Even though I'm kinda liking it these days. Just going nowhere with it ha, ha.


    bluewolf wrote: »
    :D
    yeah if i even add 1kg to last time's session it'll be some miracle

    well today was probably a lesson to warm up properly
    squats were easy
    DL 50 was light as a feather

    then i went to pick up set 1 rep 1 of 80, set up properly, went to lift it, "holy sh!t this is really fcuking heavy!!" and let go :rolleyes:


    Barbell Deadlift
    50 kg x 2 reps
    80 kg x 3 reps
    80 kg x 2 reps
    80 kg x 4 reps
    80 kg x 6 reps

    I think I was squeaking on the last rep there. Sorry fellow gym goers


    Running (treadmill)
    00:15:00 | 2 km


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


    Have a session with hanley next weekend so we'll see what i hit then and go from there :)
    Yeah I've learned to warm up properly lol

    Checked out the hotel gym this morning and did some messing around - back to program tomorrow. Just wanted to check again i havent lost anything

    Squat 40kg 4x4
    Deadlifts
    60 x2
    70 x2
    80 3x3

    Deadlift barbell was really narrow grip it was awesome. Didn't bring chalk and didn't need it. I assume it was 20kg anyway cos it felt like it so that's how i logged above
    Easy enough today, set for the last week now



    ETA:

    Dumbbell Flyes
    3 kg x 15 reps
    3 kg x 15 reps
    3 kg x 15 reps
    3 kg x 15 reps
    Reverse Flyes
    1.5 kg x 12 reps
    1.5 kg x 12 reps
    1.5 kg x 12 reps
    1.5 kg x 12 reps


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


    Barbell Deadlift
    60 kg x 2 reps
    70 kg x 2 reps
    80 kg x 1 reps
    90 kg x 2 reps
    90 kg x 2 reps
    90 kg x 1 reps
    90 kg x 2 reps

    that's my best attempt at 90 5x2
    all went well except i was starting to hoik it up on the last rep instead of legs so i left it at that
    felt fine otherwise though

    Barbell Bench Press
    30 kg x 9 reps
    30 kg x 5 reps
    30 kg x 6 reps
    30 kg x 5 reps
    30 kg x 5 reps
    5x amrap-1

    I did drop the weight it was supposed to be 35, but I didn't do half that many reps when i was on 30kg last. I guess it IS improving :confused:

    Elliptical Trainer
    00:20:00 | 3.1km


    So much pain tomorrow... :D


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


    Barbell Bench Press
    30 kg x 3 reps
    37.5 kg x 2 reps
    37.5 kg x 2 reps
    37.5 kg x 2 reps
    37.5 kg x 2 reps
    40 kg x 1 reps (PR)

    shut up bench nobody cares :rolleyes:
    all sets were supposed to be 40 but that was never gonna happen
    still i did do these in doubles - think i had to do them in singles last time i was on 37.5

    One-Arm Dumbbell Row
    10 kg x 10 reps
    10 kg x 10 reps
    10 kg x 10 reps

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

    Barbell Squat
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    paused

    still hate split squats

    i'm in a good mood i swear :pac:


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


    Barbell Deadlift
    60 kg x 2 reps
    70 kg x 2 reps
    80 kg x 1 reps

    90 kg x 1 reps
    90 kg x 1 reps
    90 kg x 1 reps
    90 kg x 1 reps
    90 kg x 1 reps

    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


    easy


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


    Bluey, I'm getting scared of you. At this stage you can probably carry more bags of shopping than me!

    Yer doing really well, keep it up!


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


    Exhausted this morning so I cut it short

    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 8 reps

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

    Elliptical Trainer
    00:15:00


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