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From cardio to weights....a journey.
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Had a good 3 days off training. Plenty of eating, drinking and being merry. Put on 3kgs in the space of 4 days, wtf
Back on track today, but by God am I craving chocolate and cake.
Monday 15th September
Couldn't squat last week due to damaging knee in a match (again).
So back to light squatting tonight. Got Kono knee sleeves, and trying to get them on was a workout in itself.
Box Squat
Bar x 10
25kg x 5
30kg x 5
40kg x 5
45kg x 4 sets 5
Good Mornings
Bar x 8
25kg x 8
30kg x 4 sets 8
Leg Raises 10, 10 and last 5 with a 10kg dumbbell between my feet. Body still swinging a lot on these. Not sure why.
Ab Cruncher Machine Thing.
40, 30, 30.
Short Conditioning Block as pushed for time.
Prowler
60, 90, 120 and 150kg x 20 metre push.
Superset with 30 metre sprints and 30 metre farmers walks carrying 15kg bags each arm.
Expecting to be sore tomorrow.0 -
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Thanks, will start concentrating a bit more. I think that's the logical explanation alright. Too much thinking involved in this working out shenanigansAre you really engaging your abs while lowering legs as well? I start to swing on these when I don't really focus on controlling and engaging on the way back down :-)
After lots of hanging L-sits and sit-ups on Friday, I had such bad ab DOMS over the weekend it hurt to laugh!0 -
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Tuesday 16th Sept
Disaster of a session. Was meant to do Deadlifts with trainer this morn at 10.30. The 3 year old had a disastrous nights sleep, which meant about 4 hours sleep for me. Feeling a cold/viral thing coming on slowly but surely.
10 mins mobility
Deadlift
40kg x 5
60kg x 5
80kg x 3
85kg x 3
90kg x 3
Then working set was meant to be
95kg x 4 sets 3
Managed first set ok, last rep bit sloppy.
Second set, first one flew up, second one was a struggle and 3rd one came 3 inches off the floor.
Dropped back to 90kg.
Managed 2 reps and 3rd one didn't budge.
Frustrated and so disappointing. Was sweating like bacon in a smokehouse at this stage.
Deficit Deadlifts
40kg x 8
60kg x 3 sets of 8.
These were grand.
Decided to call it a day by mutal consent Should have stayed home in fairness. 0 -
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Friday 19th September
Bench Press using Squat Rack Safety Bars
Bar x 10
25 x 8
27.5 x 5
30 x 3
32.5 x 3
35 x 3
37.5 x 3
40 x 5 sets 3
42.5 x 1
45 x 1
50 x 1
Close Grip Bench Press
27.5 x 4 sets 8
Superset with
Slow Dumbbell Bench Rows 15kg 4 x 8
Trx Row 20 x 2 superset with
Modified Push-ups x 10 x 2 sets
*was meant to do 5 sets of these and also 5 sets of
Facepulls but was caught out for time.
Best part of the workout: going out straight after for brunch
and demolishing a huge omelette followed by 3 pancakes with maple syrup.
The astonished looks from my husband and his friend were something else 0 -
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Best part of the workout: going out straight after for brunch
and demolishing a huge omelette followed by 3 pancakes with maple syrup.
The astonished looks from my husband and his friend were something else
lol! I had my lunch just now too after my workout... sitting here stuffing my gob with ALL the food while people are like 'oh you've lost weight'
haha0 -
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Sunday 21st Sep - Camogie championship game. Won well, very physical game and ran the legs of myself.
Rested on Monday as body was bruised and weary from the game.
Tuesday 23rd Sep - Deadlift session
After last weeks shenanigans when I failed to do 4 sets of 3 @ 95kg, have to admit to bring real apprehensive about tackling them again. Was doing them by myself, so really had to psych myself up for it.
Had a great nights sleep for the first time in a long time, 8 hours straight. And also managed to shake the cold I've been carrying.
17.5 x 10
57.5 x 5
70 x 3
80 x 3
85 x 1
90 x 1
95 x 4 sets 3
100 x 2
105 x 1
110 x 1
115 x 1 PR
120 x 1 PR
Normally I stick to the program religiously, but things just felt so right this morning so I just went with the flow. Maybe it's cause I had my own music on, or the good nights sleep...don't know, don't care.
I videoed it from the ground so the angle is dire, and the form is far from perfect BUT I'm just so frickin' delighted I could lift it
Disclaimer: Not even sure it would pass mustard as a proper lift, and I'm wearing odd socks, and my IPod is shoved down my bra as I forgot my armband. Did I mention I'm a classy bird?
Also did Bench 25kg 6 x 6
http://youtu.be/2_Obw6Nd-GM0 -
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Great pull!
But there's one thing you might wanna watch. It's like you pull the slack out of the bar but then just before the pull, you let it back in. You lose a bit of tension in your set up and it knocks you outbox position. Didn't really matter a jot there but there's a good bit more in the tank and on those heavier weights you don't want to be losing tension.
But that's taking nothing away from a big lift 0 -
Thanks for that Alf. See what you mean alright. Will put that on the list of things to watchAlf Veedersane wrote: »Great pull!
But there's one thing you might wanna watch. It's like you pull the slack out of the bar but then just before the pull, you let it back in. You lose a bit of tension in your set up and it knocks you outbox position. Didn't really matter a jot there but there's a good bit more in the tank and on those heavier weights you don't want to be losing tension.
But that's taking nothing away from a big lift0 -
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Tuesday 7th Oct
Camogie Training 7 to 8.30, lots of sprints and cardio.
Went straight to the gym with a friend, wanted her to watch my squats/form.
Bar x 10
27.5 x 5
37.5 x 5
47.5 x 5
57.5 x 3
62.5 x 2
65 x 1 previous PR
67.5 x 1
70 x 1
72.5 x 1 New PR
Tried 75, felt ok to me but she said the form was Sh*te.
She wanted to do some back work so we just did:
Supersets
Lat Pulldown 35kg x 12
Renegade Rows 10kg x 6 each arm
Pulley Row 25kg x 12
Double Arm Row on Incline Bench 10kgDb's x 80 -
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Haven't posted in a while, too busy digesting the fact that baby no. 5 is on the way Also been busy with my head down the toilet with morning sickness or my head on the pillow with awful frickin' tiredness. So took a week off, and came back with a new, revised "allowing for pregnancy" program. I put on a lot of weight with my other pregnancies that took me a long time to lose, so hoping if I stay training and semi-fit it should help this time around. I'll also be 41 giving birth so under no illusions this pregnancy will be tougher. My aim is to continue the 3 main compound lifts, but reduce weights on the squats and Deadlift and concentrate on technique and more reps. I think I'll continue trying to get heavier on the bench as I'm at a very low starting point anyway, 40kg is my 1RM. I'm reading up a bit and educating myself as I go along but if anybody has anything to offer, all advice accepted. (9 weeks pregnant)
Thursday 23rd October Squats
Normal Squat
Bar x 10
25kg x 5
30kg x 3
35kg x 3
40kg x 3
45kg x 6 sets of 3
Box Squat
Bar x 5
25kg x 5
30kg x 3
35kg x 1
37.5kg x 4 sets 3
Good Mornings 30kg x 3 sets 10
Lumbar Jack Press - strict
25kg x 5+5 x 3 sets
Monday 27th Upper Body
Paused Bench
Bar x 10
25kg x 5
30kg x 3
30kg x 3
32.5kg x 3
35kg x 3
Close Grip Bench
30kg x 4 sets 5
Supersets
Green Band Assisted Pull-ups x 8
Full Push Ups x 80 -
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