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Can I come too

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


    Sounds like you're starting to turn the corner... usually happens 3-4 weeks into a training cycle.


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


    Started off today's workout by catching my finger in / off / between / i don't know / the plate and bar while setting up. massive blue lump and sore index finger :pac:
    this is what happens if i go in the evening instead of the morning!


    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 5 reps
    32.5 kg x 5 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
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps

    Group C
    Dumbbell Flyes
    7 kg x 12 reps
    7 kg x 12 reps
    7 kg x 12 reps

    Reverse Flyes
    3 kg x 15 reps
    3 kg x 15 reps
    3 kg x 15 reps

    Elliptical Trainer
    00:44:00 | 7km


  • 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
    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 Bench Press

    30 kg x 3 reps
    35 kg x 3 reps
    37.5 kg x 2 reps
    40 kg x 3 reps

    I threw in the benching purely for a Fitocracy quest i ended up not getting anyway because i forgot all the exercises need a 3 rep set. Durrr
    I'll do it again next week

    Had zero energy and was cold and tired but flew through today, everything was easy enough. Woo. Well maybe 50kg squats aren't quite "easy" yet but 40-45 felt like air

    I'll do the deficits and racks tomorrow. Someone can yell at me if i dont


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


    Fitocracy gave me a year in review yokey

    Apparently i lifted 275,400kg in 2014 and got 42 PRs


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


    Rack Deadlift

    60 kg x 8 reps
    60 kg x 8 reps
    60 kg x 8 reps
    60 kg x 8 reps
    60 kg x 8 reps


    Deficit Barbell Deadlift

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



    Seated Leg Curl

    60 kg x 12 reps
    60 kg x 12 reps
    60 kg x 12 reps
    60 kg x 12 reps

    Swimming

    00:05:00 | 200 m

    Tore through the workout so I'd have time to relax in the pool and sauna and steam room, was lovely. Especially compared to how freezing i was beforehand!


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


    Bent Over Barbell Row

    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps

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

    Stiff-Legged Barbell Deadlift

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

    Elliptical Trainer

    00:12:00 | 2.3km

    Squat guy recognised me ans told me how many sets left before i even asked. Lol
    My backside is killing me after all this :pac:


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


    So training's going well?


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


    Sure is! :D sent you an email about the next catch up no rush though
    Lifting pew pew


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


    Wasn't well for the weekend. Trying to gym today was a bad plan

    Bench 30 1x2
    35 5x4

    Incline bench 25 3x6


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


    bluewolf wrote: »
    Wasn't well for the weekend. Trying to gym today was a bad plan

    Bench 30 1x2
    35 5x4

    Incline bench 25 3x6

    Ah no, sucks when you're sick and can't train :( Feel better soon!


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


    thanks!
    Dying to squat tomorrow but I suppose I'll be sensible and get a bit more sleep instead...


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


    continuing to feel like a truck hit me, but a bit better today.

    swim/steam/sauna today. We'll call it 15 lengths swimming, wasn't strictly keeping track
    Got a 1h20min massage also. Like foam rolling but more painful and extreme but also relaxing. My upper back was crunching away :o
    Cooking one of my new favourite dinners now, bell peppers onions courgettes sausages and pesto.

    Instructed myself to take the week off so back to normal training on monday I hope


  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    That dinner sounds pretty good. You do everything in the one or wha'?

    That reminds me - must get a sports massage...


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


    Do the sausages first then take them out and throw all the veg in, chop up the sausages and put them and the pesto back in near the end
    It also looks very pretty in the pan with the different colours :D oh and olive oil
    I threw this in with it yesterday also http://www.tesco.ie/groceries/Product/Details/?id=264653295 but forgot today. it's perfect as well. except the corn. gone off corn in stir fries completely

    Yeah massage is awesome, booked in again for next month


  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    Do the sausages first then take them out and throw all the veg in, chop up the sausages and put them and the pesto back in near the end
    It also looks very pretty in the pan with the different colours :D oh and olive oil
    I threw this in with it yesterday also http://www.tesco.ie/groceries/Product/Details/?id=264653295 but forgot today. it's perfect as well. except the corn. gone off corn in stir fries completely

    Yeah massage is awesome, booked in again for next month

    That does sound good if you gerra good sausage.

    The massage is good...The squats after are better :)


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


    Non programme day to get back into it.
    Also because i was leaning forward too much in squats the other week so i wanted to check that out. Did a lot of hip stretches. Felt great on 40 & 45 withno lean and happy in form, but a bit of lean on 50. Going down too low / weak? Felt like it was from feeling weak.
    Hips felt great on the deadlifts and sprints also. I'm converted :pac:


    Barbell Squat

    40 kg x 3 reps
    40 kg x 3 reps
    40 kg x 3 reps
    45 kg x 2 reps
    45 kg x 2 reps
    50 kg x 2 reps
    50 kg x 2 reps
    40 kg x 3 reps

    Barbell Deadlift

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

    Sprints @ 30s, 1 min walk breaks:
    13, 15, 15, 13 kph
    45s:
    15, 15 kph

    Forgot my ipod. Treadmill sounded like it was taking off into orbit. Hope everyone else remembered theirs...


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


    Elliptical Trainer

    00:10:00 | 10kph, waiting for rack



    Barbell Squat

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

    Slow and controlled, much better
    40 is so light now it's funny :)


    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 2 reps
    90 kg x 2 reps
    90 kg x 2 reps

    Grand. Lighter than they used to be. Past the "this isn't moving... Isnt moving... There it is" stage on 90 now, just heavy

    Sprints again as short on time
    3 runs @ 10kph, 2 mins each, 30s walk
    1 @ 10kph, 1 min
    1 @ 13kph, 1 min


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


    Great DLs there Bluewolf! :D


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


    thanks! I just realised I had only done 5x1 or 3x2 before on 90?
    lol :o


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


    Rack in use was tired and not bothered hanging around

    Seated Leg Curl

    60 kg x 12 reps
    60 kg x 12 reps
    60 kg x 12 reps
    60 kg x 12 reps
    60 kg x 12 reps

    Elliptical Trainer

    00:30:00 | 4.75km


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


    Logging that I did hip and calf and ankle stretches, because that's why


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


    bluewolf wrote: »
    Logging that I did hip and calf and ankle stretches, because that's why

    You doing anything in particular? Totally need to do more of this :o


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


    hip are these ones
    http://www.bodyresults.com/_iexer/wall-hip-stretch.bmp

    http://www.drbackman.com/yoga-hip-lga.jpg

    ankle are these ones
    em... *googles some more*
    like this
    http://www.foot-ankle.co.uk/lib/tmp/cmsfiles/Image/Standing%20soleus%20stretch.JPG
    getting the knee to touch the wall while foot is away from it

    and this one where the foot is at an angle against the wall and getting the knee into the wall
    http://www.docpods.com/images/Soleus-Calf-Plantar-Fascia-Stretch-WEB.jpg

    calf specifically is leaning back til i get my foot flat up against the wall then try stand up straight


    I should point out Ido these a lot more than I log them I'm just in that kinda mood :p


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


    Looks good - thanks for sharing! :)


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


    Bent Over Barbell Row

    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps


    Barbell Deadlift

    75 kg x 5 reps
    75 kg x 5 reps



    Barbell Squat

    40 kg x 4 reps
    40 kg x 4 reps
    55 kg x 3 reps
    55 kg x 3 reps
    55 kg x 3 reps
    55 kg x 2 reps
    55 kg x 4 reps

    I did it! Yay :D

    Running (Intervals/Sprints)

    00:03:00 | 500 m | sprint
    00:03:00 | 500 m | sprint
    00:00:30 | 117 m | sprint
    00:00:30 | 117 m | sprint

    2 @ 10kph 3 mins, 2 @ 14kph 30s

    + stretches again last night. Good stuff


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


    55kg x 4 - noice one \o/ :D


  • Registered Users 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
    37.5 kg x 3 reps



    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 A

    Dumbbell Bench Press
    9 kg x 10 reps
    9 kg x 10 reps
    9 kg x 10 reps
    9 kg x 10 reps
    9 kg x 10 reps

    Reverse Flyes
    5 kg x 10 reps
    5 kg x 10 reps
    5 kg x 10 reps
    5 kg x 10 reps
    5 kg x 10 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 kg x 10 reps

    Bench wasn't paused but i didnt expect to be able to do any reps on 37.5 as it was, and yet it went really well
    Everything did
    Maybe i am getting stronger?? :pac: :D


    I want to be riddick when i grow up :D


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


    Went to a yoga class
    I love yoga but it was hard to focus today as I wasn't strictly supposed to be in there (it was full and I was afraid of getting kicked out) & friend took wrong mats out of cupboard - super short ones, and all the rest
    Still, I might try find another one that isn't all last minute not allowed book in advance wait and see if there's a space at the door.
    Or bjj classes. that'd be great craic

    anyway what i meant to say was, i'm much better at parts of it than i ever used to be. nearly laughed at the idea of a side plank then did it :O


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


    There's a Fitocracy quest i was going for and i thought i had it today but it's squat 53 not 50. Swear to god I'm going in next week just to do it :p

    Was tired and weak today. Knew it wouldn't go great. I know i can do 90 5x3 easy :mad: .

    Seated Leg Curl

    55 kg x 12 reps 55 kg x 12 reps

    Waiting for rack

    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

    Easy

    Barbell Deadlift

    60 kg x 2 reps
    70 kg x 1 reps
    80 kg x 1 reps
    90 kg x 3 reps
    90 kg x 3 reps
    90 kg x 3 reps

    Form slipping from tiredness, cut short


    Barbell Bench Press

    40 kg x 3 reps


    Got this quest instead


    The Beauty of Strength.

    Barbell Squat 95 lb (43.1 kg) for at least 3 reps in one set. Deadlift 115 lb (52.2 kg) for at least 3 reps in one set. Barbell Bench Press 65 lb (29.5 kg) for at least 3 reps in one set.


    https://www.fitocracy.com/site_media/images/new-badges/bge_qcomplete_1.png


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


    On a happier note

    stir fry pesto veg mix mentioned earlier + diced chorizo & oven baked chicken fillets stuffed with garlic & herb philadelphia wrapped in chorizo slices
    ohhhh yeaaaaa


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