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Can I come too

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


    test day!!!


    I DEADLIFTED 100KG!!! then it was easier than i expected SO I LIFTED 102.5!! (albeit badly. shhhhh)

    :D:D:D:D:D:D
    i'm in the triple figures now! oooooooo

    squat pr went from 47.5kg to 60kg. boo ya :D:D

    I wanted 1kg increase on bench and got 2... so 41kg :)

    wooooooooooo

    have to take it light the next week and then back into action :cool:


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


    Bluewolverine!


  • Registered Users Posts: 2,921 ✭✭✭Remmy


    fair fecks on the deadlift pr!


  • Registered Users Posts: 393 ✭✭ninamc


    Absolutely delighted for you :) All your hard work the past couple months paid off. Onwards and upwards....


  • Registered Users Posts: 978 ✭✭✭pemtca


    Awesome - well done!!:)


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


    thanks all :cool:
    hanley did a fancy video I'm happy to PM if anyone wants


    today:
    Running (treadmill)
    00:20:00 | 2.5 km
    Running (Intervals/Sprints)
    00:01:00 | 183 m | sprint
    00:01:00 | 183 m | sprint
    00:01:00 | 183 m | sprint
    00:01:00 | 183 m | sprint
    00:01:00 | 200 m | sprint
    00:01:00 | 200 m | sprint

    first 4 were at 11 kph, last 2 were at 12 kph. the 11 was easier than i was expecting, a lot more so. rest intervals were 1 min walking
    chest feels a bit dodgy still but i wasnt huffing and puffing that much


    i put my music books in my gym bag today then did a lot of mental whingeing at walking around with it cos it's pretty heavy now. then i laughed at myself whingeing about carrying heavy stuff considering my last post :p
    maybe i should walk around with a bag of weights. great craic


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


    still following instructions on taking it easy this week so


    Barbell Squat
    40 kg x 6 reps
    40 kg x 4 reps
    40 kg x 4 reps

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

    forgot my chalk so singles it was


    Barbell Bench Press
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps

    Couldn't get near lat pulldown machine, place packed
    Then pool, sauna, steam room
    Then off to a massage I bought on groupon. man that guy seemed to know what he was at! Beat the crap out of my muscles

    Totally relaxed now :cool:


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


    messing around waiting for new prog. also making do as gym was manic busy last night

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

    Lat Pulldown
    40 kg x 10 reps
    40 kg x 10 reps
    42.5 kg x 8 reps
    42.5 kg x 8 reps

    Machine Shoulder (Military) Press
    25 kg x 6 reps
    25 kg x 6 reps
    25 kg x 6 reps

    Running (treadmill)
    00:30:00 | 3.5 km


    Running (Intervals/Sprints)

    00:01:00 | 200 m |
    00:01:00 | 200 m |
    00:01:00 | 200 m |
    00:00:40 | 217 m |
    00:00:40 | 217 m |
    00:00:40 | 217 m |
    00:00:40 | 250 m |

    ^ 3x 12 kph, 3x 13kph, 1x 15 kph
    then i died
    alternated with walking cos im not as hardcore as alf... :pac:


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


    bluewolf wrote: »
    messing around waiting for new prog. also making do as gym was manic busy last night

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

    Lat Pulldown
    40 kg x 10 reps
    40 kg x 10 reps
    42.5 kg x 8 reps
    42.5 kg x 8 reps

    Machine Shoulder (Military) Press
    25 kg x 6 reps
    25 kg x 6 reps
    25 kg x 6 reps

    Running (treadmill)
    00:30:00 | 3.5 km


    Running (Intervals/Sprints)

    00:01:00 | 200 m |
    00:01:00 | 200 m |
    00:01:00 | 200 m |
    00:00:40 | 217 m |
    00:00:40 | 217 m |
    00:00:40 | 217 m |
    00:00:40 | 250 m |

    ^ 3x 12 kph, 3x 13kph, 1x 15 kph
    then i died
    alternated with walking cos im not as hardcore as alf... :pac:

    :D

    Good going, that. What kinda speed would you normally do for your sprints?


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


    havent done them in ages. i was slowly working them up over a long time.
    once upon a time 10kph was sprinting speed
    15 was fun. I might keep it to 13 and 15. see how I feel on any given day really


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


    yay i have my new program i want to go lift all the things now
    tomorrow...


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


    Barbell Deadlift
    60 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps

    Barbell Squat
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 3 reps


    Front Barbell Squat
    20 kg x 4 reps
    25 kg x 4 reps

    Hadn't a clue how to front squat. Watched videos and stuff and got the general idea but not happy with it. Left it there
    hopefully can see if hanley will look over it and help - i think recording myself for tips wouldnt work at this stage

    Stiff-Legged Barbell Deadlift
    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
    paused

    had a run in with some condescending tool after that about my front squats and got pissed off and left, so no bent over rows or cardio


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


    bluewolf wrote: »
    had a run in with some condescending tool after that about my front squats and got pissed off and left, so no bent over rows or cardio

    "With all due respect *snigger* in the most unparliamentary language, f*ck you, condescending tool. F*ck you".

    For if there's a next time.


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


    Yeah there's a lot I could have and should have said but it's been a long week of bad news and I wasn't in the mood
    I think he actually thought he was helping which was worse

    No matter, I'll stop wasting energy thinking about it ^^


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


    I hear that *empathetic fist pump*

    Energy is precious. Save it for something worthwhile :)


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


    I couldn't keep up with most of the weights on today's workout so I dropped it on a lot of them. Still impossibly hard, but at least then I wasn't doing them half assed

    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
    paused


    Group A
    Barbell Incline Bench Press
    25 kg x 8 reps
    25 kg x 8 reps (PR)
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps

    Incline Dumbbell Row
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps
    7 kg x 8 reps (PR)

    ^first time doing these. lol @ incline bench, what a shock to the system
    /flails weakly

    Group B
    Dumbbell Bench Press
    9 kg x 10 reps
    9 kg x 10 reps (PR)
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps

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


    Group C
    Dumbbell Flyes
    7 kg x 10 reps
    7 kg x 10 reps (PR)
    6 kg x 10 reps
    6 kg x 10 reps

    Reverse Flyes
    4 kg x 10 reps
    4 kg x 10 reps
    4 kg x 10 reps
    4 kg x 10 reps



    Running (Intervals/Sprints)
    00:01:00 | 217 m | sprint
    00:01:00 | 217 m | sprint
    00:00:40 | 167 m | sprint
    00:00:40 | 167 m | sprint
    2x 13kph, 2x15 kph. I logged the 15kph distance wrong last time. I'm doing it by time anyway


    Plenty of room for progression there over the next few weeks.
    I can't lift my arms above shoulder height now. I had to put on my eyeliner using both hands this morning



    tumblr_m717joHWb81qj2qa7o1_500.jpg


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


    Trying to do this on my phone is weird

    Barbell Squat

    40 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps



    Barbell Deadlift

    60 kg x 2 reps
    70 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps
    85 kg x 2 reps
    85 kg x 3 reps



    Deficit Barbell Deadlift

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


    Rack Deadlift

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

    Elliptical Trainer

    00:15:00 | moderate


    Deficit deadlift was funny
    "what's the point in... Ohhhh... "

    Exhausted today. Didn't drop weight but did lose a set from the last 3. Will nail it next time


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


    bluewolf wrote: »
    Trying to do this on my phone is weird

    Record it in the Notes app and amend the numbers for next time.


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


    Nah I'm ok witb recording on ipod, it's copy pasting from where i logged it on Fitocracy that was awkward :D no boards at work now >>


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


    bluewolf wrote: »
    Nah I'm ok witb recording on ipod, it's copy pasting from where i logged it on Fitocracy that was awkward :D no boards at work now >>

    Ooooh, get you with your fancy gadgets and gizmos!


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


    Barbell Deadlift
    60 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps

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

    50 kg x 3 reps
    50 kg x 3 reps
    50 kg x 3 reps
    50 kg x 3 reps
    50 kg x 5 reps

    4+1 amrap
    No idea how i knocked out 5 cos I thought 3 was my amrap...

    Stiff-Legged Barbell Deadlift
    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
    paused

    Bent Over Barbell Row
    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps

    then my legs died


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


    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

    paused


    Group A

    Barbell Incline Bench Press
    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

    Incline Dumbbell Row
    8 kg x 8 reps
    8 kg x 8 reps
    8 kg x 8 reps
    8 kg x 8 reps
    8 kg x 8 reps (PR)






    Group B

    Dumbbell Bench Press
    10 kg x 4 reps (PR)
    9 kg x 4 reps
    9 kg x 8 reps
    9 kg x 8 reps
    9 kg x 8 reps
    9 kg x 8 reps

    Bent Over Barbell Row
    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 C

    Dumbbell Flyes
    7 kg x 12 reps
    7 kg x 10 reps
    7 kg x 12 reps (PR)

    Reverse Flyes
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps


    Running (treadmill)

    00:00:30 | 108 m
    00:00:30 | 108 m
    00:00:30 | 108 m
    00:00:30 | 108 m
    00:00:30 | 125 m
    00:00:30 | 125 m
    00:00:30 | 125 m
    00:00:30 | 125 m

    Trying to sprint after yesterday may not have been top of the list of clever things I've done.
    ^ 4x 13kph, 4 x 15kph
    30s breaks between first set and 60 in second set

    Better than last week! :)


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


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

    Barbell Deadlift
    60 kg x 2 reps
    70 kg x 1 reps
    80 kg x 1 reps
    85 kg x 3 reps
    85 kg x 3 reps
    85 kg x 3 reps
    85 kg x 3 reps
    85 kg x 3 reps

    Deficit Barbell Deadlift
    40 kg x 6 reps
    40 kg x 6 reps
    40 kg x 6 reps
    40 kg x 6 reps
    40 kg x 6 reps

    Rack Deadlift
    50 kg x 8 reps
    50 kg x 8 reps
    50 kg x 8 reps

    Seated Leg Curl
    55 kg x 8 reps
    55 kg x 8 reps
    55 kg x 8 reps
    55 kg x 8 reps

    Running (treadmill)
    01:00:00 | 7 km

    Everything was fine today. Cut the last 2 sets of the rack DL as i was getting tired and my back tends to start rounding then
    Didn't get into "the zone" on the jog but it was grand too, watching kids cartoons and stuff :p

    Merry xmas everyone
    Xmas_tree.svg


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


    was worried about driving on icy roads ... no, the driving was fine, then got out of car to go into gym, straight onto my backside

    lol

    Barbell Deadlift
    60 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps


    Barbell Squat
    40 kg x 4 reps
    40 kg x 4 reps
    50 kg x 4 reps
    50 kg x 4 reps
    50 kg x 4 reps
    50 kg x 4 reps
    50 kg x 4 reps

    Stiff-Legged Barbell Deadlift
    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

    Running (treadmill)
    00:00:30 | 108 m
    00:00:30 | 108 m
    00:00:30 | 108 m
    00:00:30 | 125 m
    00:00:30 | 125 m
    00:00:30 | 125 m
    3@13, 3@15

    squats were crap today was leaning too far forward. think my legs were just tired and not up to it after a week off


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


    still on hols lazing around reading watching movies playing games and being fat
    so i'm logging walking the doggy as exercise for today :pac:
    ~4.4km. we ran some of it for fun


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


    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
    paused


    Group A
    Barbell Incline Bench Press
    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 B
    Dumbbell Bench Press
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps
    8 kg x 10 reps

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

    Group C
    Dumbbell Flyes
    5 kg x 15 reps
    5 kg x 15 reps
    5 kg x 15 reps
    5 kg x 15 reps
    5 kg x 15 reps

    Reverse Flyes
    4 kg x 12 reps
    4 kg x 12 reps
    4 kg x 12 reps
    4 kg x 12 reps

    Elliptical Trainer
    00:29:00 | 4.6km

    I soooo did not want to go today... but I'm sooo glad I did :)

    dumbbell bench is so wobbly at the start it's weird. I think my left is slightly weaker ??


  • Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    bluewolf wrote: »
    dumbbell bench is so wobbly at the start it's weird. I think my left is slightly weaker ??

    I think my left side is weaker than my right too, but maybe that's just psychological, or else maybe it has better stabilisation muscles or co-ordination etc. so 'feels' stronger? :confused:


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


    Barbell Squat

    40 kg x 2 reps
    45 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps

    Barbell Deadlift

    60 kg x 2 reps
    70 kg x 1 reps
    80 kg x 1 reps
    85 kg x 4 reps
    85 kg x 4 reps
    85 kg x 4 reps
    85 kg x 4 reps
    85 kg x 3 reps

    Deficit Barbell Deadlift

    40 kg x 8 reps
    40 kg x 4 reps

    Got too tired to finish, back was getting sore. I might split this one into two days and do the deficits / rack pulls / leg curls on another day


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


    Elliptical Trainer

    00:30:00 | moderate



    Running (Intervals/Sprints)

    00:00:30 | 108.3 m sprint
    00:00:30 | 108.3 m | sprint
    00:00:30 | 108.3 m | sprint
    00:00:30 | 125 m | sprint
    00:00:40 | 167 m | sprint
    00:00:40 | 167 m | sprint

    3 @ 13kph, 3 @ 15kph

    Yussss pog froyo have a voucher on livingsocial today for the protein pancakes. om nom!


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


    V tired today, nearly turned around and went home
    Surprised the 55kg squats went so well
    Did try to up the bb row to 30 but couldn't find a 30 bb

    Barbell Deadlift

    60 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 1 reps
    75 kg x 2 reps
    75 kg x 2 reps
    75 kg x 2 reps

    Barbell Squat

    40 kg x 4 reps
    45 kg x 3 reps
    50 kg x 1 reps
    55 kg x 1 reps
    55 kg x 1 reps
    55 kg x 1 reps
    55 kg x 1 reps
    55 kg x 2 reps

    Bent Over Barbell Row

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

    Stiff-Legged Barbell Deadlift

    45 kg x 8 reps
    45 kg x 8 reps

    Elliptical Trainer

    00:10:00 | moderate


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