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Can I come too

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


    bluewolf wrote: »
    Oo I think it might have been ftfp!

    I'm sure there were a few variations that ended with TFP :pac:


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


    Non prog 07 01

    Hb squat 3x7 60kg xxx
    Keep it light as this is a back off week

    Superset
    Push ups 3 x 6-12
    Actual reps: 6 half rom, 6, 15 knees

    Db fly
    Half rom? 17.5kg 3x8 4,4,4
    Db rows 17.5kg 3x6-12
    Actual reps: 6, 6,6


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


    Trip class... Now that I have the display working it said 15km in 41 mins
    Srs bzns


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


    Non prog 10 01
    Doubling up today

    Tempo rdl 5x5 60kg xxxxx
    -ss-
    Push ups myoreps
    Knees: 22 reps
    Full: 4, 4, 4, 4

    DB bench 3 sets 17.5kgx2 reps: 6, 6, 6
    Ss if possible:
    Leg curl dumbbell on bench
    Try 7.5 then 17.5 if it works
    Did NOT work
    Lying leg Curls with band wrapped around dumbbell, single leg at a time: 10, 10, 10
    Might be easiest setup once I figured it out

    OHP 7.5kgx2 reps: 10, 8, 10 why are my shoulders so weak T_T
    - ss-
    Skulls 7.5kgx2 reps: 10, 8, 8

    Bent Over Lat raise 2kgx2 reps: 15, 14, 14

    Bro curls 7.5 3x10 xxx


    Immediately after did the Trip again . 15km in 39 mins this time. I was v impressed with myself until I saw online people should be doing 15km in 30 mins?? Sure I'll keep working on it anyway!


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


    Hour on the bike last night low intensity 20km

    New prog w1d1 11 01

    Start off lighter than where finished
    Squat 3x1 6 RPE 84kg xxx
    Not bad today
    3x3 7 RPE 74kg xxx

    Bench 4x6 6 RPE 34kg xxxx

    Horiz Row of choice
    3x4/fail 6 - 12
    Single arm rows 17.5kg x 6, 5, 4


    Try to do more bike later


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  • Registered Users Posts: 5,481 ✭✭✭caviardreams


    bluewolf wrote: »

    Immediately after did the Trip again . 15km in 39 mins this time. I was v impressed with myself until I saw online people should be doing 15km in 30 mins?? Sure I'll keep working on it anyway!

    Most spin bikes don't take gearing etc. into account for calculating distances and the distances aren't really any way accurate except maybe for tracking over time for steady state pieces etc., so don't sweat it (or at least just sweat it on the bike!)


    And also, RPM 85 is BAE!


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


    Does that mean I should be aiming for rpm of 85


    No bike as no time
    Just about made time for lifts
    New prog 13 01

    Deadlift
    10x1 7 RPE 110kg
    Xxxxx xxx xx
    Surprisingly easy

    Tempo Bench @310 4x4 6 RPE
    42kg xxxx

    Bands
    Tricep Extension 2x3/fail 8 - 15
    12, 12,12
    Vrt Row of choice3x3/fail 8 - 15
    12, 12,12


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


    The x business still gives me a giggle.


  • Registered Users Posts: 5,481 ✭✭✭caviardreams


    bluewolf wrote: »
    Does that mean I should be aiming for rpm of 85


    :D No I meant RPM number 85 is a great sesh! Just can't get inta the trip at all. Sprint is death.


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


    Facepalm!
    Yeah I must try it. I love the Egypt sprint so much tho


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


    New prog 16 01

    HB squat 3x8 70kg? Xxx

    Fly 3x 15
    Act: 17.5kg x 5, 7.5kg x 15,15

    Push ups 3x 6-12
    Actual reps: knees: 20,20, 20
    Chicken

    Rows 3x12
    Actual: 30 x 15, 12, 10

    Face pulls 3x12 xxx

    Half hour bike 10km
    Will do a trip class in a while


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    You had chicken mid workout?


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


    Dtp1979 wrote: »
    You had chicken mid workout?

    No i was a chicken for doing knees down push ups


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    No i was a chicken for doing knees down push ups

    I know, I was taking the piss ;)


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


    I am smrt and get jokes

    New prog 17 01

    Tempo RDL @310 4x8 50kg xxxx

    Chest exercise of choice 3x3/fail
    6 - 15: DB bench 17.5kgx2, x 8, 7,7

    Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 11,10,9
    Great progress from when I had to use one DB between hands

    Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 13,13

    OHP (Seated or Z Press if height an issue) 4x6 7 RPE
    7.5kgx2 x 12, 12, 12

    Push-ups*MyoReps 15 - 20
    Maybe tomorrow

    DB Curls 3x2/fail 10 - 20
    7.5kgx2 x 11,12, 12
    Bent Over Lateral Raise 3x12 - 15
    9 RPE
    2kgx2 x 12, 12,12


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I like coffee cake too!


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


    New prog w2d1, 20 01


    Squat 3x1 6 RPE 90 xxx
    Grand
    3x3 7 RPE 76kg or 80
    Go 80: xxx

    Bench 4x6 6 RPE 40kg xxxx

    Horiz Row of choice
    3x4/fail 6 - 12
    Ran out of time


    Bike 20 mins 9k


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


    New prog 22 01 w2d2

    Deadlift
    12x1 7 RPE 116kg or 120
    120kg: xxx xxx xxx xxx

    Tempo Bench @310 4x4 6 RPE
    42kg xxxx

    Bands
    Tricep Extension 2x3/fail 8 - 15
    14, 14, 14
    Vrt Row of choice3x3/fail 8 - 15
    14, 14, 14


    Prob a bit late for bike even for me... I'll catch up on it tomorrow

    Deadlift weight was grand. Last few sets got a bit harder but extra proper bracing sorted it out
    Happy that 120 is easy again. After the first one or two lockdowns I didnt think I'd see the day
    Maybe ill ask coach about peaking block


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


    This coffee cake business has me thrown.

    Thrun even


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


    New prog 17 01 d4&5

    Tempo RDL @310 4x8 56kg xxxx

    Chest exercise of choice 3x3/fail
    6 - 15: DB bench 17.5kgx2, x 8, 8, 8

    Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 10,8, 8

    Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 12, 12

    OHP (Seated or Z Press if height an issue) 4x6 7 RPE
    7.5kgx2 x 12, 12, 12

    Push-ups
    Half reps: 6, 6, 6, 6

    DB Curls 3x2/fail 10 - 20
    7.5kgx2 x 15, 9, 8
    Defs getting better at these...or not
    Bent Over Lateral Raise 3x12 - 15
    9 RPE
    2kgx2 x 12, 10, 8


    New Trip class im ded


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


    prog w3d1, 26 01

    Squat 3x1 6 RPE 94kg xxx
    Think improving
    3x3 7 RPE 84kg xxx

    Bench 4x6 6 RPE 42kg xxxx

    Horiz Row of choice
    3x4/fail 6 - 12
    7.5kg x 15,12,22

    Coach reckons my deadlifts look the best ever nevermind how good they were for 12 sets so the form work has definitely been paying off
    Improvements on the squats also including today
    Having a home gym has been the best thing for me i think


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


    prog 29 01 w3d2
    V behind the plans for the week but so tired. Was sure I was getting a cold half the week but think better now

    Deadlift
    14x1 7 RPE 120 or 126
    126kg: Xxx xxx xXx xx xXX
    Def at risk of vomiting everything I ever ate during these

    Tempo Bench @310 4x4 6 RPE
    46kg xxxx

    Bands
    Tricep Extension 2x3/fail 8 - 15
    12, 10,10
    Vrt Row of choice3x3/fail 8 - 15
    12, 10,10

    Current choice between icecream and bike


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


    prog 31 01 w3 d3&4&5
    A
    Hb squat
    70kg 4x6 (should be 8) xxx
    -ss-
    Push ups half rom x 6,6, 6
    Cutting back to 3 sets today after the DLs yesterday and bad timimg

    Tempo rdl: not today

    B
    OHP (Seated or Z Press if height an issue) 4x6 7 RPE
    7.5kgx2 x 8, 8, 8
    Bent Over Lateral Raise 3x12 - 15
    9 RPE
    3kgx2 x 12, 10, 10

    C
    Chest exercise of choice 3x3/fail
    6 - 15: DB bench 17.5kgx2, x 8, 8,8

    Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 10,8,9

    Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 12, 12

    D
    DB Curls 3x2/fail 10 - 20
    7.5kgx2 x 11, 10, 8

    Flys 7.5kg 3x 8-15: 14, 11, 10
    Right shoulder slightly iffy again

    E
    Rows barbell 20kg 3x 10 xxx

    100% ded
    Took an hour overall
    Icecream? Don't mind if I do

    Yesterday was 533 cals and today was 386. Working hard :D
    Definitely will bike later


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    prog 31 01 w3 d3&4&5
    A
    Hb squat
    70kg 4x6 (should be 8) xxx
    -ss-
    Push ups half rom x 6,6, 6
    Cutting back to 3 sets today after the DLs yesterday and bad timimg

    Tempo rdl: not today

    B
    OHP (Seated or Z Press if height an issue) 4x6 7 RPE
    7.5kgx2 x 8, 8, 8
    Bent Over Lateral Raise 3x12 - 15
    9 RPE
    3kgx2 x 12, 10, 10

    C
    Chest exercise of choice 3x3/fail
    6 - 15: DB bench 17.5kgx2, x 8, 8,8

    Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 10,8,9

    Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 12, 12

    D
    DB Curls 3x2/fail 10 - 20
    7.5kgx2 x 11, 10, 8

    Flys 7.5kg 3x 8-15: 14, 11, 10
    Right shoulder slightly iffy again

    E
    Rows barbell 20kg 3x 10 xxx

    100% ded
    Took an hour overall
    Icecream? Don't mind if I do

    Yesterday was 533 cals and today was 386. Working hard :D
    Definitely will bike later

    God bless home gyms


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


    Happy enough with today's squats although then I realised I was doing the same work at a lighter bw and probably the same form a year ago
    Rar


    prog w4d1, 03 02

    Squat 3x1 6 RPE 100kg xxx
    STOP SITTING AT THE BOTTOM

    3x3 7 RPE 90KG xxx

    Bench 4x6 6 RPE 44kg xxxx

    Horiz Row of choice
    3x4/fail 6 - 12
    7.5kg 3x10


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


    prog 04 02 w4d2


    Deadlift
    16x1 7 RPE 120 or 126 or 130 YOLO
    120: xxX xxx xx Xxx xxx xx
    Decided to be sensible and drop back to 120 this week as there were extra reps and also last week nearly killed me at 126. This time I did it before dinner instead of after which helped. The weight was grand and I wasn't half as progressively fatigued as I was last couple times, last rep was still fresh. And my rests were shorter.

    I actually did pick up 130kg first and went lolno then dropped to 120
    I look like I have massive shoulders or something in my videos of these. MASSIVE SHOULDERS BUT NO BENCH

    Tempo Bench @310 4x4 6 RPE
    50kg: xxxx
    Overshot rpe there, thought it'd be easier.i think despite my mental complaining and still windmilling my arms the odd time, I'm getting better at this. However it is very hard to arch properly on the footstools without them wobbling or whatever. Maybe it's time to get a bench :o


    Bands
    Tricep Extension 2x3/fail 8 - 15
    12, 12, 10
    Vrt Row of choice3x3/fail 8 - 15
    12, 12, 12


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


    Not feeling it today
    Really need a stretch and foam roll


    Prog 05 02 w4d3

    Hb squat 4x8 70kg
    4, 6, 4, 6
    Turned into tempo squats

    Bo Row 3 x 6-12
    Barbell:10, 10, 10

    To do tomorrow as well as day 4:
    Db fly 17.5kg 3 sets

    Push ups 3 x 6-12


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


    Not feeling it again


    prog w5d1, 09 02

    Squat 3x1 6 RPE 102kg xxx

    2nd rep was def the best of the 3 but still too lean. So annoyed. Maybe I need to pump up my back

    3x3 7 RPE 92kg xxx
    Difficult

    Bench 4x6 6 RPE 44kg xxxx
    Easy

    Horiz Row of choice tomorrow
    3x4/fail 6 - 12

    Took well over an hour for absolutely no reason other than faffing around and rewatching the videos to scrutinise everything


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


    prog 10 02 w5d2

    Deadlift - EMOM today no time to mess around
    16x1 7 RPE 124kg Xxx xxx xxx xxx xxx x

    Tempo Bench @310 4x4 6 RPE
    50kg: xxxx

    Bands :LATER
    Tricep Extension 2x3/fail 8 - 15
    12, 12, 10
    Vrt Row of choice3x3/fail 8 - 15
    12, 12, 12

    Will defs catch up on accessory stuff later


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


    Time for a deload next week maybe

    prog w6d1, 17 02

    Squat 3x1 6 RPE 102kg xxx
    Keep the back tight

    3x3 7 RPE 90kg xxx

    Bench 4x6 6 RPE 46 xxxx

    Horiz Row of choice ummm maybe later
    3x4/fail 6 - 12


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