Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Leaving the nest

123468

Comments

  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2

    80kg x 2, really fought for the second rep
    75kg x 2 hard fight again
    70kg 3 x 2

    Incline db press
    20kg 4 x 8

    Pull ups
    4,3,3,3

    Decline bench press
    60kg x 8,8,6

    Hammer curl
    22.5kg db 3 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3

    120kg 5 x 3

    Deadlift

    60kg x 8
    90kg 5
    120kg x 3

    130kg 4 x 3


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3
    120kg x 2

    130kg 5 x 3

    Bench

    Bar x 10
    40kg x 8
    60kg x 5

    70kg 5 x 3

    Barbell complex

    30kg Clean x 6, clean press x 6

    35kg 3 x clean x 6, clean press x 6


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3
    120kg x 2

    140kg 5 x 2

    Deadlift

    60kg x 8
    90kg x 5
    120kg 2 x 3

    140kg 5 x 2

    Pullups 5 x 3


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3

    120kg 5 x 3

    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 5 x 3

    30kg
    Clean x 6, clean press x 6 for 5 sets


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5

    100kg 5 x 5

    120kg x 3

    130kg x 2

    140kg 3 x 1


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    First home workout, no rack or bench so improvised.

    Deadlift x 8, clean x 8

    Bar x 1
    30kg x 1
    40kg x 3
    50kg x 3

    OHP 30kg 3 x 8

    Bent over row

    50kg 4 x 8

    Barbell row to chin

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 5 x 5

    Deadlift

    60kg x 8
    90kg x 6
    110kg x 4

    130kg 5 x 3

    OH Standing Press

    30kg 4 x 8

    Superset with barbell curls

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 5 x 3

    Close grip bench

    50kg 3 x 8

    Wide grip bench

    50kg 3 x 8

    Incline bench press

    40kg x 5

    30kg 3 x 8

    Incline bench barbell row

    30kg 3 x 12


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    De-fůcking-lighted to be logging my first workout in two weeks after a horrendous sinus infection followed by a headcold.

    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3

    120kg 5 x 3

    100kg 3 x 5

    Bar curls - bring sally up

    Military press

    Bar 5 x 10


  • Advertisement
  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 5 x 3

    Close grip bench

    50kg 4 x 8

    Wide grip bench

    50kg 4 x 8

    Incline bench press

    30kg 4 x 8

    Incline bench, barbell row

    40kg 4 x 8

    Need to get some fractional plates to up the weight, so upped the volume instead.


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3
    120kg x 2

    130kg 5 x 2

    Bar curls, bring sally up

    Standing press

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2

    80kg 2,2,1

    70kg 2 x 3

    Close grip bench

    60kg 4 x 8

    Wide grip bench

    60kg 6,6,5,5

    Bent over row

    60kg 4 x 8

    Bring sally up bar curls


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3
    120kg x 2
    130kg x 1

    140kg 4 x 2

    Standing press

    40kg 4 x 8

    Barbell curls - bring sally up


  • Registered Users, Registered Users 2 Posts: 24,671 ✭✭✭✭Alf Veedersane


    How's the home set up working out?


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    How's the home set up working out?

    Like a dream tbh, its rough and ready but loving the freedom to do a bit whenever and take as long or short as i want. The young lad mirrors all i do with a sweeping brush with the head screwed off, which is pretty funny to watch!


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2

    80kg 2,2,2,1

    Close grip bench

    60kg 3 x 8

    Wide grip bench

    60kg 8,8,7

    Bent over row

    60kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10.
    60kg x 8
    80kg x 5

    100kg 4 x 8

    Standing press

    40kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 8

    Close grip

    60kg 3 x 8

    Wide grip

    60kg 8,8,7

    Bent over row

    70kg 4 x 8

    Bar curls - bring sally up


  • Advertisement
  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bad month for me, between work and xmas, and a lack of motivation I decided to take time off and come back with a clean slate in the new year. Still kept up my cycling and running to and from work, averaging 30km running and 70-80km cycling per week.

    Kept the bodyweight around the same as all year, 83kg end of day yesterday, looking to get back down to around 75kg by end of year which is what I was most comfortable at, and still comfortably maintaining probably up to around 18 months ago.

    Anyway..

    Front squat

    Bar 2 x 10
    40kg x 8
    50kg x 5

    60kg 5 x 8

    Stiff leg deadlift

    60kg 4 x 8

    Bent over row

    60kg 4 x 8

    Clean press

    60kg x 5
    50kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar 2 x 10
    60kg x 8
    80kg x 5

    100kg 4 x 8

    DB benchpress

    20kg dbs 4 x 8

    Hammer curls

    20kg 4 x 8

    OH Press

    30kg 8,8,8,7


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front Squat


    Bar x 10
    40kg x 8


    60kg 5 x 5


    SLDL


    60kg 4 x 8


    Bent over barbell row


    60kg 4 x 8


    OH Press


    30kg 4 x 8


    Only had 30 mins so left it at that.


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Feels like I've been constantly sick over the last while. Headcold after headcold, with a chest infection thrown in too.

    Been still doing two runs a week and cycling for my commute so some level of activity there.

    Front squat

    30kg 2 x 8
    40kg x 6

    50kg 4 x 8

    Bent over row

    50kg 4 x 12

    Power clean

    50kg 4 x 8

    OHP

    30kg 4 x 8

    A gentle reintroduction.


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 8

    Barbell row to chin

    30kg 4 x 8

    Incline BB press

    40kg 8,6,4,6

    Standing barbell press

    20kg 3 x 12

    Barbell curls

    20kg 3 x 12


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench


    Bar x 10
    40kg x 8
    50kg x 5


    60kg 4 x 8


    Bent over row


    60kg 4 x 8


    SLDL


    50kg 4 x 8


    OHP


    30kg 12, 10, 8, 7


    Barbell row to chin


    30kg 4 x 8


  • Advertisement
  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar 2 x 10
    40kg x 8
    60kg x 5
    80kg x 3

    100kg 4 x 5

    Deadlift

    60kg x 8

    80kg 4 x 8

    Russian twist

    10kg plate 4 x 12 per side

    Barbell curl

    Bar 4 x 12


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 4 x 5

    SLDL

    60kg 4 x 8

    Bent over row

    60kg x 8
    70kg 3 x 8

    OH Press

    30kg 12, 12, 12, 8

    Barbell row to chin

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Terribly inactive, haven't been feeling the gym work but really enjoying upping my running and cycling the past few months. Got the inkling to lift this evening, and going to look to getting back to doing something at least once a week.

    Squat

    Bar X 10
    40kg X 8
    50kg X 8
    60kg X 6

    80kg 5 X 5

    SLDL

    40kg 5 X 5


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar X 12
    40kg X 8
    50kg X 8

    60kg 4 X 8

    Deadlift

    40kg X 8
    60kg X 8

    90kg 4 X 8

    Bent over row

    50kg 4 X 8

    Overhead press

    30kg 3 X 12


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar X 10
    40kg X 8
    50kg X 8
    60kg X 8

    90kg 5 X 5

    Floor press

    40kg x 8

    50kg 4 X 8

    Bent over row

    50kg 3 X 12


  • Advertisement
  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar X 10
    40kg X 8
    60kg 3 X 5, 3 X 8

    Deadlift

    60kg X 8
    80kg X 8

    100kg 4 X 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 8
    80kg x 5

    110kg 5 x 5

    Thought I'd done 100 last week not 90. Struggle but still managed

    Floor press

    40kg x 8
    50kg x 8

    60kg 4 x 6

    Bent over row

    60kg 4 x 8

    OH Press

    30kg 3 x 8

    Barbell row

    30kg 3 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    30kg x 8
    40kg x 8

    50kg 4 x 8

    Kettlebell press

    5kg 4 x 12 per arm

    Incline barbell press

    30kg 4 x 8

    Side lat raises

    5kg DBs 4 x 8

    Front db raises

    5kg DBs 4 x 8

    Barbell curls

    Bar 4 x 12

    Tricep kick back

    5kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Clean

    Bar x 10
    30 x 10
    40kg x 8

    50kg 4 x 8

    Deadlift

    80kg 4 x 8

    Bent over row

    50kg 4 x 8

    Standing barbell press

    30kg 4 x 8

    Barbell curl

    30kg 2 x 8, 4 (finished with 4 @ bar only)
    Bar x 12

    Landmine shoulder press

    10kg on bar x 8 per arm

    15kg on bar, 4 x 8 per arm


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    30kg x 8
    40kg x 8

    50kg 4 x 8

    Kettlebell press

    5kg 4 x 12 per arm

    Incline barbell press

    30kg 4 x 8

    Side lat raises

    5kg DBs 4 x 8

    Front db raises

    5kg DBs 4 x 8

    Barbell curls

    Bar 4 x 12

    Tricep kick back

    5kg 4 x 12


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Long time since using weights for workouts, been doing a lot of running and cycling, wasn't enjoying it so decided to avert my focus.

    Working from home and now lockdown has curtailed the ability to run longer distances or cycle so back to doing something!

    Wednesday 25th

    Bench

    Bar x 10
    40kg x 8
    50kg 4 x 8

    OH press

    Bar 4 x 8

    Bent over row

    40kg 4 x 12

    Barbell curls

    Bar 4 x 12

    Thursday 26th

    Squat

    Bar x 10

    50kg x 8

    60kg 4 x 8

    15kg plate, power clean and press 4 x 12

    Standing barbell row to chin

    Bar 4 x 12

    Saturday 28th

    Deadlift

    Bar x 10

    60kg x 8

    80kg 4 x 8

    Power clean and press

    30kg 4 x 8

    Good mornings

    30kg 4 x 8

    4 reps of

    8 sit thrus each side
    8 press ups
    12 barbell curls


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8

    50kg 4 x 8

    Wide grip bench

    40kg 4 x 8

    Narrow grip bench

    40kg 4 x 8

    Standing strict press

    30kg 7,6,6,6


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 5

    80kg 4 x 12

    Power clean and press

    Bar 4 x 12

    Front lunge

    Bar 4 x 8 per leg

    Standing barbell row

    Bar 4 x 12

    Russian twist

    5kg 4 x 12 per side


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 5

    50kg 5 x 3

    Deadlift

    Bar x 10
    60kg x 8
    80kg x 5

    90kg 4 x 8

    SLDL

    40kg 4 x 8

    Bent over row

    40kg 4 x 8

    4 rounds of
    8 sit thrus per side
    8 press ups
    12 barbell curls


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 8

    60kg 6,5
    50kg 8,8

    Wide grip bench
    40kg 4 x 8

    Superset with narrow grip bench
    40kg 8,8,7,8

    Strict press
    30kg 8,7,6,6

    Barbell curl
    Bar 4 x 12


  • Advertisement
  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 5
    80kg x 3

    90kg 4 x 8

    Power clean press

    30kg 4 x 12

    Standing row

    30kg 4 x 8

    Russian twist

    10kg 4 x 8 per side

    Barbell lunges

    30kg 4 x 8 per leg


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 5

    60kg 5 x 2

    Deadlift

    60kg x 8
    80kg x 5

    100kg 4 x 8

    SLDL

    40kg 4 x 8

    Bent over row

    40kg 4 x 8

    4 sets of
    8 sit thrus
    8 press ups
    12 barbell curls


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 5

    Wide grip bench

    50kg 4 x 8

    Narrow grip bench

    50kg 4 x 8

    Overhead press

    30kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 8
    80kg x 5

    100kg 4 x 5

    Power clean press

    40kg 4 x 8

    Standing row to chin

    40kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 5

    Wide grip

    50kg 4 x 8

    Narrow grip

    40kg 4 x 8

    Seated barbell press

    Bar 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 5 x 2

    Deadlift

    50kg x 8
    70kg x 5
    90kg x 3

    110kg 4 x 5

    SLDL

    50kg 4 x 8

    Bent over row

    50kg 4 x 8

    4 rounds of

    8 press ups
    8 sit thru
    12 barbell curl


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    90kg x 3

    110kg 4 x 4

    Lunges

    40kg 4 x 8

    Power clean press

    40kg 4 x 8

    Standing row to chin

    40kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 6

    Wide grip bench

    50kg 4 x 8

    Narrow grip

    50kg 4 x 8

    Seated OH press

    30kg 4 x 8

    Barbell curl

    30kg 4 x 8

    Need to buy some 2.5 and 1.25kg fractional plates, smallest I've got is 5kgs which makes incremental jumps awkward for bench and press.


  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    60kg x 5

    80kg 5 x 2

    Deadlift

    60kg x 8
    80kg x 5
    100kg x 3

    120kg 3 x 3, 1 x 5

    Bent over row

    60kg 4 x 8

    SLDL

    60kg 4 x 8

    4 rounds of
    8 sit thrus
    8 press ups
    8 20kg plate overhead press


  • Advertisement
  • Registered Users Posts: 4,514 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80k x 5
    100kg x 3

    120kg 4 x 3

    Lunges

    40kg 4 x 8

    Power clean and press

    40kg 4 x 8

    Standing row to chin

    30kg 4 x 8

    Barbell curls

    30kg 4 x 8


Advertisement