No man can eat 50 eggs...

conzy

About time I started one of these logs, it may be of interest to some people and it will keep me honest..

just finished a ~20 week bulk where average cals were 3750 gained 10kg

Current Stats:
BW 82.5kg
Squat: 130kg
DL: 170kg
Bench: 82.5kg

Short term goal (12-14 weeks)

Get down to ~10% BF, maintain or slightly increase my main lifts.

Medium term goal (6 months)

3 plate squat, 4 plate DL and bench my (new) bodyweight for 5 reps.

Longish term goal (18months)

Weigh 82.5kg (lean) and enter a competition for the craic

Current training / nutrition

I was gaining approx 1lb a week at 3750, so 3250 is maintenance at my activity level so 2750 should have me losing a pound a week. Science...

Macros during bulk were

Protein: 250g Fat: 150g Carbs: 450g

New macros:

Protein: 225g Fat 125g Carbs: 150g

I will cut more carbs to create a bigger deficit when I stall.

Have a knee injury at the minute so it seemed like a good time to concentrate on some upper work. Running Smolov Jr for bench and throwing in shedloads of pullups too.

In 2-3 weeks I hope to start another fine COH prescribed program full of squats, lunges and DLs... bring it on!

conzy

Good session today

Bench
Smoloj Jr Week 2 Day 1

10 x 20kg
8 x 40kg

Then 6 sets of 6 x 57.5kg

Saturday I did 10 x 3 x 67.5kg, set 4 was tough but it got easier after that.. Getting used to bench pressing heavy (relative to me ) repeatedly is helping a lot, form is getting better and im getting really tight

Pullups

Purple Band, Shoulder width grip

9 reps
8 reps
7 reps
6 reps
5 reps

Preacher Curl

Never did these before, felt good

12 x empty EZ curl bar (Nobody knows how much these weigh 7.5? Must weigh it the next day)
12 x EZ bar + 12.5kg
12 x EZ bar + 12.5kg
12 x EZ bar + 12.5kg

Lat Raises

12 x 10kg
12 x 10kg
12 x 10kg

Russian Twist

20kg plate 3 sets of 22

Tricep Pushdown

One arm at a time feelsgoodman.png

12 x pin2
12 x pin2
9 x pin2 couldnt get the 12 reps

Today i've been eating:

Eggs, Ham, Roast chicken, Meatballs, Peanut Butter, tomatoes, peppers. onion, kiwi, bananna, yoghurt

cals: 2788 protein: 222 fat: 148 carbs: 139

conzy

Quick session tonight

Messing with the red band to warm up

Pullups

Purple Band, Shoulder width grip

9 reps
8 reps
7 reps
6 reps
6 reps

Barbell Shrugs

12 x 60kg
12 x 80kg
12 x 100kg
8 x 120kg
6 x 140kg

*edit The above originally said barbell row instead of shrug, It will be a few years before I can row 140kg

conzy

Bench

Smolov Week 2 Day 2

10 x 20kg
8 x 40kg
6 x 50kg

7 sets of 5 x 62.5kg

Pullups

Purple Band, Shoulder width grip

9 reps
8 reps
7 reps
7 reps
6 reps

Lat Raises

12 x 10kg
12 x 10kg
12 x 10kg
12 x 10kg

Today i've been eating: Roast chicken, lots of frozen veg, pork medallions, peanut butter, banannas, greek yoghurt, whey, coconut

cals: 2725 protein: 224 fat: 131 carbs: 155

conzy

Work party friday night so it was a hungover session, failed the prescribed smolov work, kicking myself because I know I would have gotten it if I wasnt dying.. I was also in a crap gym at home in kilkenny and took ages for the one bench to be free.. So generally a shíte session. Looking forward to being back on home turf and not hungover for the next one

Bench

Smolov Week 2 Day 3

10 x 20kg
8 x 40kg
6 x 50kg

Should have been 8 sets of 4 x 67.5, heres how it went down...

4 x 67.5kg
4 x 67.5kg
4 x 67.5kg
3 x 67.5kg
4 x 67.5kg
3 x 67.5kg
4 x 67.5kg
3 x 67.5kg
3 x 67.5kg did this as punishment just to get the volume i missed in

Pullups

Purple Band, Shoulder width grip

9 reps
8 reps
8 reps
7 reps
6 reps

Pendlay Row

8 x 20kg

8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg

Barbell Curls

12 x 30kg
12 x 27.5kg
12 x 25kg
12 x 20kg

conzy

Good session this morning

Bench
Smolov Jr Week 2 Day 4

10 x 20kg
8 x 40kg
6 x 55kg

10 set of 3 x 70kg surprisingly easy

Pullups
Purple Band, Shoulder width grip

9 reps
9 reps
8 reps
7 reps
6 reps

Barbell Shrugs

12 x 62.5kg
12 x 82.5kg
12 x 102.5kg
8 x 122.5kg
6 x 142.5kg

OHP

Strict, glutes tight no cheating

5 sets of 5 x 40kg

Haven't done them in ages, felt good

Preacher Curl

12 x empty bar

3 sets of 12 x 21kg

conzy

Trained in the evening today

Bench

Smolov Jr Week 3 Day 1

10 x 20kg
8 x 40kg
6 x 52.5kg

6 set of 6 x 60kg this was definitely tougher than 10 x 3 x 70kg

Pullups

Purple Band, Shoulder width grip

10 reps, 9 reps , 8 reps, 7 reps ,6 reps

Pendlay Row

8 x 20kg

4 x 8 x 55kg

Lat Raise

4 x 8 x 12.5kg these were tough but its time i upped the weight on these

Barbell Curls

12 x 31kg
12 x 28.5kg
12 x 26kg
12 x 21kg

each set was as tough as the last even though the weight was dropping!

Tricep Pushdown

One arm at a time

12 x pin2
12 x pin2
20 x pin1 + 1kg

Today i've been eating: mince, roast chicken, whey, peanut butter, kidney beans, peppers, frozen veg, strawberries

cals: 2503 protein: 246 fat: 113 carbs: 121

conzy

More physio on the knee tonight, hamstring was very tight too so got some acupuncture / sports massage very painful but worth it. Have the all clear to start some calf raises and body weight squats etc should be back squatting within the next few weeks. Never thought id spends afternoons day dreaming about squatting and deadlifting!

Today Ive been eating: eggs, steak, mince, kidney beans, peppers, green beans, broccoli, peanut butter, whey, milk

cals: 2507 protein: 231 fat: 108 carbs: 143

Big drop in weight over the last fortnight (~2.5kg) but thats because of the huge carb reduction.. Waiting for it to stabilise and hoping to continue to lose about 1kg per fortnight

Friday tomorrow so its a Pablo's Burrito at lunch. aww yis

conzy

Bench

Smolov Jr Week 3 Day 2

10 x 20kg
8 x 40kg
6 x 55kg

7 sets of 5 x 65kg

Pullups

Purple Band, Shoulder width grip

10 reps, 9 reps , 8 reps, 7 reps ,7 reps

DB OHP (seated)

5 sets of 5 x 17.5kg these felt great

Preacher Curl

12 x empty bar
12 x 22.5kg
12 x 22.5kg
12 x 22.5kg

Russian Twist

20 x 25kg
20 x 25kg
20 x 25kg

Amazing the difference 5kg makes, this was tough, i was pinching a 10 and a 15 together

Rehab stuff

3 sets of 12 bodyweight calf raises on a step

3 sets of 12 step ups

Didnt end up in snap city, great success

Thinking of rock climbing tomorrow if the leg isnt sore, otherwise it will be more pullups and heavy shrugs

COH

conzy wrote: »

Bench

Thinking of rock climbing tomorrow if the leg isnt sore, otherwise it will be more pullups and heavy shrugs

Rock climbing is an integral part of any bench specific program. I recommend super-setting with cliff diving (once you get to the top like). That way you have vector specific balance in your injuries :pac:

conzy

COH wrote: »

Rock climbing is an integral part of any bench specific program. I recommend super-setting with cliff diving (once you get to the top like). That way you have vector specific balance in your injuries :pac:

Going to throw in some of these at the end incase I don't have a compund fracture yet

GrumPy

conzy wrote: »

Pictureofguyonaball.jpeg

Wizards!

conzy

Bit of arsing around with the red band

Bench

Smolov Jr Week 3 Day 3

10 x 20kg
8 x 40kg
6 x 55kg

8 sets of 4 x 70kg

This was by far the toughest bench session ever, completed every set but the lockout on the final rep of each set was an epic struggle. Thats 32 reps of 85% of my 1RM in about 35 minutes... Pretty confident of a ~87.5kg 1rm when I test, we'll see


Pullups
Purple Band, Shoulder width grip

10 reps, 9 reps , 8 reps, 8 reps ,7 reps

I'm really starting to enjoy these, what has helped a lot is not ever going into a "hang" Instead of straightening my arms I drop so that my arms make a ~170 degree angle at the lowest part of the movement, this keeps the tension on the lats / biceps and the burn at the end of each set is epic


Rehab

bodyweight squat: 3 sets of 12

steps ups: 3 sets of 12 x 16kg

No pain, will see how it feels tomorrow

Today I've been eating: eggs, peanut butter a small roast chicken, whey, green beans.



Going to get the carbs from Guinness #yolo

Alf Veedersane

conzy wrote: »

Pullups
Purple Band, Shoulder width grip
I'm really starting to enjoy these, what has helped a lot is not ever going into a "hang" Instead of straightening my arms I drop so that my arms make a ~170 degree angle at the lowest part of the movement, this keeps the tension on the lats / biceps and the burn at the end of each set is epic

I've found that keeping the shoulders down at the hang means I can keep plenty of tension in the lats rather than just completely releasing so that my shoulders come up by my ears.

If that makes any sense whatsoever.

conzy

Alf Veedersane wrote: »

I've found that keeping the shoulders down at the hang means I can keep plenty of tension in the lats rather than just completely releasing so that my shoulders come up by my ears.

If that makes any sense whatsoever.

Yeah makes sense, My technique is improving with the huge amount of volume, just dont want to be cheating!

Looking forward to the weeks training, trying to get back to 100% and training early in the morning

Week of gains:

Alf Veedersane

conzy wrote: »

Yeah makes sense, My technique is improving with the huge amount of volume, just dont want to be cheating!

I don't know if what I said is wrong or right...possibly neither. I was more interested in keeping my shoulders in shape so as not to aggravate the rotator cuff but I found it good for keeping the tension on with straight arms at the hang.

Dem gainz be lookin' good.

conzy

Pretty happy with this morning's session. Considering the weekend I had...

Got so fluthered saturday night I was unwell sunday and monday... Giving up the drink for a few months.. I choose gains instead...

Anyway onwards and upwards

Bench

Smolov Jr Week 3 Day 4

10 x 20kg
8 x 40kg
6 x 55kg

10 sets of 3 x 72.5kg Again this wasnt too bad, I find the 10 sets of triples easier than the
6 sets of 6. Ate 4 scrambled eggs beforehand, terrible idea, nearly lost them in the later sets.. Training on an empty stomach for me

So thats the cycle finished, it was nice to do a lot of volume, in a short space of time, learned a lot about my bench, it still needs a lot of work, the setup and execution is not as solid as my squat / DL. Some elbow pain on day 3 every week.. Will be interesting to test the 1rm in a few days.

Barbell Shrugs

12 x 60kg
12 x 80kg
12 x 105kg
12 x 120kg
8 x 135kg
6 x 145kg PR ¯\_(ツ)_/¯

Seated Row

Someone was using the pullup bar, great excuse not to do them, some heavy horizontal pulling instead

12 x pin 5

12 x pin 11
12 x pin 12
12 x pin 12 + 2.5kg plate

Rehab

Barbell Squat

10 x 20kg
8 x 40kg
6 x 50kg
5 x 60kg
2 x 80kg

Nothing went snap

conzy

Bit of messing with the red band, small bit of foam rolling / stretching

Pullups
Purple Band, Shoulder width grip

10 reps, 9 reps , 9 reps, 8 reps ,7 reps

One arm OHP

5 sets of 3 x 20kg

Lat Raises

3 sets of 12 x 12.5kg

Rehab

Step Ups

Box just below knee

3 sets of 12 x 25kg

RDL

10 x 20kg
10 x 40kg
10 x 60kg
10 x 70kg

Hamstring Curl

12 x pin 5
12 x pin 6
12 x pin 7

I want to get back to some heavy as soon as I can, might go for some squats and DLs at 80% of max later in the week

Also buying a road bike tonight for commuting / cardio gains

conzy

Wanted to get back to the jogging as I haven't been in months. House mate was going for an "easy" run so I joined him.

We ended up doing 10k in 50 minutes followed by a 25 minute cool down walk home. really enjoyed it, first 10 mins and last 10 mins were the hardest.

Going to do some upper work in the morning as legs will be wrote off. Going to get some squats and DLs in saturday followed by some jacuzzi hopefully

Today I've been eating: eggs, roast chicken, peppers, spinach, peanut butter, whey, milk, oats, banana, strawberries , cheese, chocolate

cals: 2492 protein: 212 fat: 101 carbs: 176

This was nice, just spinach, cherry tomatoes and seasoned chicken

conzy

Evening session today.. Serious doms this morning from the run lastnight and the RDLs the other day.

Pullups
Purple Band, Shoulder width grip

10 reps, 10 reps , 9 reps, 8 reps ,7 reps

These are coming along nicely, Was thinking of swapping out to the red band / no band and work in a lower rep range? I'll probably hold on until I can no longer add a rep a session with this plan.

Supersetted with gratuitous amounts of foam rolling..

Incline Bench

10 x 20kg
8 x 40kg
8 x 50kg
4 x 60kg
1 x 62.5kg

Flat Bench Paused Reps

I hate doing incline before flat. Flat always feels strange afterwards but gym was packed

12 x 50kg
10 x 55kg
6 x 60kg Ran out of steam here...

DB OHP (seated)

6 x 17.5kg
6 x 17.5kg
5 x 17.5kg
5 x 17.5kg
4 x 17.5kg

1 rep more than previous, going to try and overload the reps like that for a while..

Today I've been eating: black bean beef from Neon at lunch eggs, roast chicken, peanut butter, whey, milk, ham, cheese, chocolate

cals: 2652 protein: 249 fat: 127 carbs: 120

conzy

Session at home in Kilkenny

Some squats and DLs today at > 85% of previous PRs felt great to be back lifting relatively heavy. Gave me a big appetite for more training

Squat

10 x bodyweight
10 x 20kg
8 x 40kg
6 x 60kg
4 x 80kg
3 x 90kg
2 x 100kg
1 x 110kg (85% of PR)

These felt good, 110kg was definitely my limit today though, came up slowly but form was good.

Deadlift

10 x 20kg
8 x 60kg
6 x 80kg
5 x 100kg
3 x 120kg
2 x 140kg
1 x 150kg (88% of PR)

Form was great, felt like there was loads left in the tank here didnt want to push it.

Pullups
Purple Band, Wide Grip

8 reps, 7 reps , 6 reps, 5 reps , 4 reps

Meh.. Wide grip was tough it was a shíte bar on top of a squat rack.. And tbh I just dont have the strength for wide grip yet.

Barbell Curl

12 x 32.5kg
12 x 30kg
12 x 27.5kg
12 x 25kg

conzy

Session in Raw with COH this morning.

Testing for a new program.. Was a bit of a reality check I wasn't expecting PRs but I didn't think my strength would have suffered as much over the month off while injured.. I have lost 2.5kg and am changing my training to concentrate on getting lean so I'm not to worried about the numbers. I have accepted it will be another few months before Im looking at PRs again

Squat

5 x 20kg
5 x 20kg
5 x 40kg
5 x 60kg
3 x 80kg
3 x 100kg
1 x 120kg Fail

Bench

10 x 20kg
8 x 40kg
6 x 50kg
2 x 60kg
1 x 67.5kg
1 x 75kg
1 x 80kg

meh... Current bodyweight is 80kg so I can still bench my bodyweight. Just about..

Deadlift

Probably my strongest lift, finished the session on a positive note

5 x 60kg
5 x 60kg
5 x 80kg
3 x 100kg
1 x 120kg chalk and mixed grip from here
1 x 140kg
1 x 160kg Was delighted with this, 10kg lower than my previous PR but its still double bodyweight after an injury. Was seeing stars after it


Heading for Laser Eye Surgery in the afternoon. Hoping It doesn't cause too much downtime. Looking forward to the next training cycle and will probably rejoin RAW on payday. Moving house and not sure where I'll end up so training in town before work would be a nice routine to get back to

conzy

Went for a leisurely cycle today to get comfortable on the bike.

13.8km http://app.strava.com/activities/141042704

Today I've been eating: roast chicken, meatballs, whey, green beans, eggs, avacado, tomatoes, chocolate

cals: 2305 protein: 211 fat: 111 carbs: 121

conzy

Today I did a high volume leg session with minimal rest between sets.

Squat

10 x 20kg
8 x 40kg
8 x 50kg
8 x 60kg
8 x 70kg
8 x 80kg
8 x 80kg
8 x 80kg

Deadlift

5 x 60kg
5 x 60kg
5 x 80kg
5 x 100kg
3 x 120kg
2 x 142.5kg

Speed Deadlift

3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg

Lunges

8 x 40kg
8 x 40kg
8 x 40kg

HR was high for a lot of the session and there was serious sweating, great fun! I'm expecting biblical doms tomorrow

Today I've been eating: meatballs, chicken, whey, green beans, broccoli, carrots, cauliflower, eggs, peanut butter, banana

cals: 2570 protein: 240 fat: 108 carbs: 156

http://www.rte.ie/centuryireland/articles/man-eats-45-eggs-and-dies

You might be right...

conzy

gvn wrote: »

http://www.rte.ie/centuryireland/articles/man-eats-45-eggs-and-dies

You might be right...

Poor guy! Its a cool hand luke quote.. I think Furious Pete managed it in 10 minutes.. ridiculous

Today's training was meh, push movements are definitely my weakest.

Bench

8 x 20kg
8 x 30kg
8 x 40kg
8 x 50kg
8 x 60kg
7 x 60kg grr
6 x 60kg grrr

Close Grip Bench

8 x 50kg
7 x 50kg
6 x 50kg

OHP

8 x 20kg
8 x 30kg
8 x 35kg
6 x 35kg
5 x 35kg

Incline Bench

8 x 20kg
8 x 40kg
7 x 40kg
6 x 40kg

Flys

10 x 10kg
10 x 10kg
10 x 10kg

Tricep Kickbacks

12 x 5kg
12 x 5kg
12 x 5kg
12 x 5kg

Probably too mush pushing for one session, failed the last reps on a few sets..
Did legs yesterday so decided to do a push / pull split for the rest of the week. Starting a new program Monday so just ticking over really

Gains:
Since I was injured and transitioning to a cutting diet there have been more exciting developments in the kitchen than in the gym tbh :pac:

Click for big pic





Today I've been eating: oats, sweet potato, taco mince, whey, green beans, broccoli, carrots, cauliflower, peanut butter, banana

cals: 2599 protein: 235 fat: 99 carbs: 211

RidleyRider

I want them. ALL!

conzy

Glutes still in ribbons from the other day, did lots of foam rolling

Pendlay Row

8 x 20kg
8 x 40kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg

Barbell Shrugs

12 x 65kg
12 x 85kg
12 x 105kg
12 x 125kg

Pullups

Purple Band, Shoulder width grip

11 reps, 10 reps, 9 reps, 8 reps ,7 reps

Barbell Curl

12 x 33.5kg
12 x 31kg
12 x 28.5kg
12 x 26kg
12 x 23.5kg
12 x 20kg

Have fractional plates for this which is handy

Bringing the bike home to Kilkenny hoping for a 30k+ cycle this evening and then a day of rest or a light jog tomorrow.

conzy

Got my cycle in this afternoon in Kilkenny. 31km in 1:18

Strava Link

Today I've been eating: oats, sweet potato, taco mince, whey, bbq chicken, wholemeal baps, peanut butter, banana

cals: 2990 protein: 260 fat: 105 carbs: 278

Yes I ate my cycle calories in carbs. :pac:

papu

conzy wrote: »

Got my cycle in this afternoon in Kilkenny. 31km in 1:18

Strava Link

Today I've been eating: oats, sweet potato, taco mince, whey, bbq chicken, wholemeal baps, peanut butter, banana

cals: 2990 protein: 260 fat: 105 carbs: 278

Yes I ate my cycle calories in carbs. :pac:

That hill in Bennettsbridge must've been fun!

conzy

papu wrote: »

That hill in Bennettsbridge must've been fun!

It was cruel. I was actually only getting comfortable on the bike towards the end of the cycle

New program today

Warm Up / Down
Bird Dogs
Rolling Plank
Hip Lift
Goblet Squat Holds 16kg kettlebell

A - Squat
10 x 20kg
8 x 40kg
5 x 60kg
3 x 70kg
3 x 90kg
10 x 90kg (3+ prescribed)

B1 - Squat @ 30x0
8 x 60kg
8 x 60kg
8 x 60kg

These are tough, very enjoyable

B2 - Single Arm KB Swing
10 x 7.5kg
10 x 7.5kg
10 x 7.5kg

First time doing these, 7.5kg was a bit light, next KB I could find was 16 which was too heavy for single arm.. They get the blood pumping, I'll try get my hands on a 10 or 12 next time.

C1 - Purple Band Chins @ 3010
10 reps
10 reps
10 reps
5 reps *runs to bathroom for possible vom... False alarm*
8 reps

C2 - Press Ups @ 3010
10 reps
10 reps
10 reps
6 reps
7 reps

D - Weighted Planks
20kg for 1 minute
20kg for 1 minute
20kg for 1 minute

Great session, managed to pretty much completely change the colour of my top with sweat.. COH is a sadistic man

Alf Veedersane

Ara stop! You'd be well able for the KB swings with the 16, chief! Great workout!

conzy

I'll definitely up the weight the next day, Felt like id send one through the mirror today though

Todays eats: 6 eggs, 650g of chicken, frozen veg, peas, peanut butter, apple

cals: 2557 protein: 244 fat: 101 carbs: 182

RidleyRider

What Alf said! You'll swing that no problem.

conzy

Warm Up / Down
Bird Dogs
Rolling Plank
Hip Lift
Goblet Squat Holds 16kg kettlebell

A - Bench
10 x 20kg
8 x 40kg
6 x 50kg
5 sets of 2 x 60kg

B1 - Paused Bench @ 31x0
8 x 45kg
8 x 45kg
8 x 45kg

B2 - Kettle Bell Swings
20 x 16kg
20 x 16kg
20 x 16kg

C1 - Push Up Position Rows
8 x 9kg
8 x 9kg
8 x 9kg
8 x 9kg
8 x 9kg

C2 - Step Ups
8 x 30kg
8 x 30kg
8 x 30kg
8 x 30kg
8 x 30kg

Only 60 seconds rest between each superset. Very tough, not used to this kind of training but its fun

D - Concept 2 Rower Intervals

8 x 150 metre intervals with 30 seconds rest

Covered 1380 metres so thats the target to beat next time

Todays eats: eggs, roast chicken, frozen veg, peas, peanut butter, whey, banana, wholmeal roll

cals: 2591 protein: 224 fat: 102 carbs: 216

Alf Veedersane

conzy wrote: »

D - Concept 2 Rower Intervals

8 x 150 metre intervals with 30 seconds rest

Covered 1380 metres so thats the target to beat next time

It's amazing how large chunks of those 30s rests disappear into the matrix towards the end...

conzy

conzy

There was gratuitous physical activity and eating today

This Morning:

Usual Warm Up

A - Deadlift
10 x 20kg
5 x 60kg
5 x 60kg
5 x 80kg
5 x 100kg
4 x 110kg
3 x 127.5kg
6 x 127.5kg (3+ prescribed)

B1 - Speed Deadlift
8 sets of 3 x 88.5kg

B2 - Wall Ball Shot
8 sets of 8 x 5kg ball

C1 - Floor Wiper
5 sets of 20 reps holding 45kg

C2 - Floor Press
5 sets of 8 x 45kg

D - Russian Twist
20 x 20kg
20 x 20kg
20 x 20kg
20 x 20kg

Afternoon

Cycle from town to Phoenix Park

Dublin Staff Relay, great fun, it was 5k on the dot this year, did it in just under 23 minutes

So many carbs eaten... burgers and finger food etc.

Just now

Cycle from Phoenix Park to Harold's Cross

Todays eats:

A lot.. 250g + protein, 300g+ carbs 100g+ fat

conzy

Usual Warmup..

A - Overhead press
10 x 20kg
10 x 25kg
10 x 30kg
10 x 32.5kg
10 x 35kg

B1 - Push Press @ 30x0
8 x 25kg
8 x 25kg
8 x 25kg

B2 - RDL @ 4010
8 x 70kg
8 x 80kg
8 x 90kg

Absolutely love this movement, hadn't done it in a while so also did 8 x bar and 8 x 60kg while warming up to get back in the swing of things

C1 - Split Squats @ 30x0
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg

hadnt done these in a while too, started with 50kg but form was sloppy so dropped to 40kg ill up the weight each session

C2 - Dumbbell Row @ 30x0
8 x 20kg
8 x 20kg
8 x 20kg
8 x 20kg

D - Concept 2 Intervals

500metres 1:48 then 90s rest
500metres 1:52 then 90s rest
500metres 1:52

Way more in the tank here, was tired after that run yesterday.

Todays eats: eggs, wholemeal bread, chicken, steak "burrito in a bowl", ham, peas, whey, peanut butter, chocolate

cals: 2515 protein: 243 fat: 101 carbs: 150

So week 1 of this new training regime in the can and even though I'm moving lighter weights the exertion is huge and the DOMS are epic. Rock climbing tomorrow and 30k+ cycle Sunday

conzy

Grip Gainz!



Followed by Aussie BBQ



Over and out

conzy

Evening session meh..

Usual Warm Up

A - Squat
10 x 20kg
8 x 40kg
5 x 60kg
3 x 72.5kg
3 x 93.5kg
6 x 93.5kg (3+ prescribed)

B1 - Squat @ 30x0
8 x 67.5kg
8 x 67.5kg
8 x 67.5kg

B2 - Single Arm KB Swing
10 x 16kg
10 x 16kg
10 x 16kg

16kg was grand, ye were right lads.. Love these

C1 - Purple Band Chins @ 3010
10 reps
10 reps
6 reps
6 reps
6 reps

Was not feeling these today

C2 - Press Ups @ 3010
10 reps
10 reps
10 reps
7 reps
6 reps

D - Weighted Planks
22.5kg for 1 minute
22.5kg for 1 minute
22.5kg for 1 minute

Todays eats: eggs, chicken wrapped in rashers, frozen veg, peas, whey, peanut butter, banana, home-made burger, wholemeal bap

cals: 2262 protein: 259 fat: 81 carbs: 136

Weight loss has been pretty stagnant so I have dropped 250 cals / day for an additional 1750 cal / week deficit



Will leave it like this for 4 weeks now before I make any other adjustments, might re-visit leangains or similar high / low carbs day protocol at the next stall

Alf Veedersane

conzy wrote: »

16kg was grand, ye were right lads.. Love these

You'd be well able for more than that an' all.

conzy

Alf Veedersane wrote: »

You'd be well able for more than that an' all.

16kg is the biggest kettlebell in YF. Should be back in RAW next week (cannot wait) and I'll try out some manly kettlebells

Alf Veedersane

conzy wrote: »

16kg is the biggest kettlebell in YF. Should be back in RAW next week (cannot wait) and I'll try out some manly kettlebells

Thought YF was pretty good the first day I had a quick look at it but the next time I looked a bit closer and I thought "It's good...bit it's not Raw"

conzy

Usual Warm Up

A - Bench
10 x 20kg
8 x 42.5kg
6 x 52.5kg
5 sets of 2 x 62.5kg

B1 - Paused Bench @ 31x0
8 x 48.5kg
8 x 48.5kg
8 x 48.5kg

B2 - Kettle Bell Swings
20 x 16kg
20 x 16kg
20 x 16kg

C1 - Push Up Position Rows
8 x 10kg
8 x 10kg
8 x 10kg
8 x 10kg
8 x 10kg

C2 - Step Ups
8 x 35kg
8 x 35kg
8 x 35kg
8 x 35kg
8 x 35kg

FML

D - Concept 2 Rower Intervals

8 x 150 metre intervals with 30 seconds rest

Discovered the advanced stats on the machine today:

4:19.4 1200m
8:18.4 total time
1:48 average 500m pace

Intervals 1:43.3,1:42.0,1:45.3,1:49.0,1:49.3,1:52.0,1:55.3,1:48.0

Todays eats: eggs, rashers, home-made burgers, frozen veg, peas, peanut butter, whey, wholemeal bap

cals: 2263 protein: 234 fat: 86 carbs: 159

conzy

Rest day, Did a scenic cycle home via lidl terenure for some gains 11.2km - strava

Todays eats: chicken, wraps, pork steak, frozen veg, peas, peanut butter, whey, cheese, salsa

cals: 2253 protein: 216 fat: 85 carbs: 147

conzy

Morning session with COH in Raw, renewed my membership

A - Deadlift
5 x 60kg
5 x 60kg
5 x 80kg
3 x 100kg
1 x 115kg
3 x 132.5kg
6 x 132.5kg (3+ prescribed)

B1 - Speed Deadlift
8 sets of 3 x 97.5kg

B2 - Wall Ball Shot
8 sets of 5 x 6kg ball

C1 - Floor Wiper
20 x 40kg
20 x 45kg
20 x 47.5kg
20 x 50kg

C2 - Floor Press
8 x 40kg
8 x 45kg
8 x 47.5kg
a few ugly reps x 50kg I could barely hold the bar locked out at this stage.

D - Russian Twist
5 sets of 20kg

No food prepped today, Steak burrito is on the cards I think

conzy

Saturday 31st

Mental weekend, have house moving doms and just managed to squeeze this session in on the Saturday afternoon


A - Overhead press
8 x 20kg
8 x 30kg
8 x 37.5kg
8 x 37.5kg
8 x 37.5kg
8 x 37.5kg
8 x 37.5kg

B1 - Push Press @ 30x0
8 x 27.5kg
8 x 27.5kg
8 x 27.5kg

B2 - RDL @ 4010
8 x 75kg
8 x 85kg
8 x 95kg

C1 - Split Squats @ 30x0
8 x 45kg
8 x 45kg
8 x 45kg
8 x 45kg

C2 - Dumbbell Row @ 30x0
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg

D - Concept 2 Intervals

Gym closed and had nothing left in the tank, going to fit it in this week

Diet adherence has been excellent and I'm down another kg.

conzy

A - Squat
10 x 20kg
8 x 40kg
5 x 60kg
3 x 80kg
3 x 97.5kg
5 x 97.5kg (3+ prescribed)

B1 - Squat @ 30x0
8 x 73.5kg
8 x 73.5kg
8 x 73.5kg

B2 - Single Arm KB Swing
10 x 16kg
10 x 16kg
10 x 16kg

C1 - Purple Band Chins @ 3010
10 reps
10 reps
6 reps
6 reps
6 reps

C2 - Press Ups @ 3010
10 reps
10 reps
10 reps
7 reps
6 reps

D - Weighted Planks
22.5kg for 1 minute
22.5kg for 1 minute
22.5kg for 1 minute

Todays eats: eggs, greek yogurt, peanut butter, whey, steak, sweet potato, frozen veg, pineapple

cals: 2285 protein: 196 fat: 99 carbs: 179

conzy

A - Bench
10 x 20kg
8 x 40kg
6 x 52.5kg
5 sets of 2 x 66kg

B1 - Paused Bench @ 31x0
8 x 52.5kg
6 x 52.5kg
5 x 52.5kg

B2 - Kettle Bell Swings
20 x 20kg
20 x 20kg
20 x 20kg

C1 - Push Up Position Rows
8 x 9kg
8 x 9kg
8 x 9kg
8 x 9kg
8 x 9kg

C2 - Step Ups
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg

D - Concept 2 Rower Intervals

8 x 150 metre intervals with 30 seconds rest

4:18.8 1200m (4:19.4 last time)
1:47.8 average 500m pace (1:48 last time)

Intervals 1:39.0, 1:40.6, 1:47.0, 1:50.6, 1:53.3, 1:54.3, 1:52.6, 1:45.0

Serious drop off in performance there. I was in bits after the step ups

Todays eats: peanut butter, banana, chili with lean mince, cheese, chicken, fresh broccoli, frozen veg, sweet potato

cals: 2277 protein: 227 fat: 77 carbs: 180

Also started back on the BCAA and creatine bandwagon today, Was holding off as I wanted to gauge my actual weight loss over a few weeks without influencing my weight with creatine

conzy

Usual Warmup

A - Deadlift
5 x 60kg
5 x 60kg
5 x 80kg
3 x 100kg
2 x 120kg
3 x 136kg
6 x 136kg (3+ prescribed)

B1 - Speed Deadlift
8 sets of 3 x 105kg

B2 - Wall Ball Shot
8 sets of 8 x 6kg ball

C1 - Floor Wiper
20 x 40kg
20 x 42.5kg
20 x 45kg
20 x 47.5kg
20 x 42.5kg

C2 - Floor Press
8 x 40kg
8 x 42.5kg
8 x 45kg
8 x 47.5kg
8 x 42.5kg

D - Russian Twist
20 x 25kg
15 x 25kg
20 x 20kg
20 x 20kg
20 x 20kg

dat core work, will have to roll out of bed tomorrow

Some Recent eats:



Yesterday's eats: eggs, brocolli, chicken, frozen veg, burgers, peppers, mushroom, whey, bananna, peanut butter

cals: 2229 protein: 209 fat: 102 carbs: 114