No man can eat 50 eggs...

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

conzy

Great session, progress!

Usual Warmup

A - Overhead press
8 x 20kg
8 x 30kg
5 sets of 5 x 42.5kg

B1 - Push Press @ 30x0
3 sets of 8 x 32.5kg

B2 - RDL @ 4010
8 x 80kg
8 x 90kg
8 x 100kg
Been adding 5kg per session to these, last week was 75/85/95

C1 - Split Squats @ 30x0
5 sets of 8 x 45kg each side (a set more than last week)

C2 - Dumbbell Row @ 30x0
5 sets of 8 x 25kg each side (a set more than last week and 2.5kg heavier)

D - Concept 2 Intervals
3 sets of 500 meters 90 second rest
Total : 6:03.5
Intervals: 2:01.6 1:56.0 2:05.9

Yesterday's Eats: peanut butter, banana, chili with lean mince, cheese, chicken, lidl frozen mexican veg (this stuff is savage) more mince..

cals: 2230 protein: 222 fat: 104 carbs: 96

conzy

A - Squat
10 x 20kg
6 x 40kg
5 x 60kg
3 x 85kg
3 x 100kg
5 x 100kg (3+ prescribed)

Delighted with the squatting today, felt limber after my warm up and every set felt great, the first triple was easy and I could feel the glutes doing their thing. confident that I'll complete the cycle having improved the 1rm i started the cycle with while shedding weight

B1 - Squat @ 30x0
8 x 78.5kg
8 x 78.5kg
8 x 78.5kg

These are getting very tough, last set was a battle.

B2 - Single Arm KB Swing
10 x 16kg each side
10 x 16kg each side
10 x 16kg each side happy with the form on these now will go 20kg next week

C1 - Purple Band Chins @ 3010
10 reps,10 reps,7 reps,5 reps,5 reps
Slow controlled reps, the performance really drops off as the slow negative is a killer

C2 - Press Ups @ 3010
10 reps,10 reps,10 reps,10 reps,10 reps

D - Weighted Planks
25kg for 1 minute
25kg for 45 seconds
25kg for 45 seconds
25kg for 45 seconds

Diet adherence has been 100%, have a 35 day streak on myfitnesspal :pac: Made some protein bars the weekend and have my meals prepped until late in the week.

Today's eats: eggs, lean mince, frozen veg, chicken, cheese, whey, protein bar, peanut butter, bananas

cals: 2231 protein: 218 fat: 94 carbs: 121

conzy

A - Bench
10 x 20kg
5 x 40kg
3 x 60kg
2 x 70kg, 2 x 70kg, 2 x 70kg, 2 x 70kg, 1 x 70kg

Bench was never good but its going to the dogs on a calorie deficit

B1 - Paused Bench @ 31x0
6 x 55kg
4 x 55kg
4 x 55kg

Had to be rescued from one of these.. was half way through the roll of shame and somebody scooped it off my chest ugh

B2 - Kettle Bell Swings
20 x 24kg
20 x 24kg
20 x 24kg

C1 - Push Up Position Rows
5 sets of 8 x 10kg

C2 - Step Ups
5 sets of 8 x 45kg

D - Concept 2 Rower Intervals

8 x 150 metre intervals with 30 seconds rest

I ended up on the crappy concept 2, couldn't go balls deep because I thought I'd tip it over :pac:

Today's eats: scrambled eggs, lean mince, frozen veg, cheese, protein bar, peanut butter, bananas, rashers, french toast with kelkin gluten free bread, whey

cals: 2383 protein: 200 fat: 113 carbs: 135

Overall a good session, progress on everything but the bench, looking leaner, going to do some cardio and mobility tomorrow and im looking forward to the deadlifting thursday already

conzy

Cycled from town out to sutton and back, lovely evening for it

32.4km in 1 hour 17 minutes average speed of 25.2km/h -Strava link

825 calories according to strava, I'd say it was closer to 500, may get the HRM back up and running.

Todays achievement: Over 1kg of delicious veg!

cals: 2396 protein: 240 fat: 87 carbs: 148

RidleyRider

Mmmm food porn...

Alf Veedersane

conzy wrote: »

Question: what's the brownness involved in both those dishes?

They all make me hungry, so, you know....thanks for that!

conzy

Alf Veedersane wrote: »

Question: what's the brownness involved in both those dishes?

They all make me hungry, so, you know....thanks for that!

First pic is a lidl hereford burger, We had a BBQ on Friday and I resisted the gluteny goodness and did a load of lidl mexican veg which is my new favourite thang.

The second pic is french toast made with Kelkin multi seed gluten free bread. Its epic, its pretty horrible on its own but its nice as french toast.

I'm being a glutard for the next few weeks to see how I get on, its helping with the diet as I'm getting all my carbs from green veg / oats / rice cakes pretty much

Training this morning was epic, was worried yesterday's cycling would have hampered my deadlifiting but there wasnt a bother on me

A - Deadlift
5 x 60kg
5 x 80kg
3 x 100kg
2 x 120kg
3 x 140kg
4 x 140kg (3+ prescribed)

B1 - Speed Deadlift
8 sets of 3 x 112.5kg - dat volume

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

C1 - Floor Wiper
20 x 41kg
20 x 43.5kg
20 x 46kg
20 x 48.5kg
20 x 43.5kg

C2 - Floor Press
8 x 41kg
8 x 43.5kg
8 x 46kg
8 x 48.5kg
8 x 43.5kg

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

Progress in everything woop

Alf Veedersane

conzy wrote: »

First pic is a lidl hereford burger, We had a BBQ on Friday and I resisted the gluteny goodness and did a load of lidl mexican veg which is my new favourite thang.

The second pic is french toast made with Kelkin multi seed gluten free bread. Its epic, its pretty horrible on its own but its nice as french toast.

I'm being a glutard for the next few weeks to see how I get on, its helping with the diet as I'm getting all my carbs from green veg / oats / rice cakes pretty much

Training this morning was epic, was worried yesterday's cycling would have hampered my deadlifiting but there wasnt a bother on me

A - Deadlift
5 x 60kg
5 x 80kg
3 x 100kg
2 x 120kg
3 x 140kg
4 x 140kg (3+ prescribed)

B1 - Speed Deadlift
8 sets of 3 x 112.5kg - dat volume

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

C1 - Floor Wiper
20 x 41kg
20 x 43.5kg
20 x 46kg
20 x 48.5kg
20 x 43.5kg

C2 - Floor Press
8 x 41kg
8 x 43.5kg
8 x 46kg
8 x 48.5kg
8 x 43.5kg

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

Progress in everything woop

The definition of all KINDS of gainz.

conzy

Usual Warmup

A - Overhead press
5 x 20kg
5 x 30kg
5 sets of 3 x 45kg

B1 - Push Press @ 30x0
3 sets of 8 x 35kg

B2 - RDL @ 4010
warmup: 8 x 20kg, 8 x 60kg
8 x 85kg
8 x 95kg
8 x 105kg

Another 5kg on each set. Hamstrings were in bits after all the deadlift volume yesterday but I powered through. Just looking back through my logs there I am now RDLing and split squatting heavier than I was at the end of my bulk. leg gains!

C1 - Split Squats @ 30x0
4 sets of 8 x 50kg each side

C2 - Dumbbell Row @ 30x0
4 sets of 8 x 27.5kg each side

D - Concept 2 Intervals
3 sets of 500 meters 90 second rest
Total : 6:00.2
Intervals: 1:57.8 2:00.9 2:01.5

Marginally faster than last week, rowing at the end of these sessions is tough.

Another kg of veg under my belt today ! Meeting the parents for dinner later so I need to pick somewhere meaty

Alf Veedersane

The Butcher Grill, ftw.