Accountability, wha'?

eclectichoney

Inspired by several of the logs here (bluewolf, ninamc, gymfreak et al.) I hope to start tracking my progress in a log. Let's see how long before the tumbleweed hits!

The last few days I have been testing my maxes:

Squat 2 x 67.5 (so hopefully one good one anyway!)

Deadlift 2 x 95 (as above - delighted with this as have only started DLing a few weeks ago and couldn't pull 90 when I tried 5 days ago)

Bench 5 x 47.5 (4 sets - I tested my max on this a while back and hit 52.5 - wasn't going to test my max again as I am in the middle of deloading)

Recording some spin bike distances also for reference to track any improvement (hopefully!) over time:
20k - 49 mins
15k - 36 mins

I have not really been following a program - aside from mainly a push / pull structure, building the main lifts from x8, x7/6, x5, x4, x3 - test max, then dropping back and repeating. I hope to get a bit more focused next year and maybe work on being a bit more systematic or trying something a bit more advanced. Will see how I get on.

Goals: get stronger and fitter (sounds easy when you put it like that :pac:)

eclectichoney

Gym reopened!

Real bike: 17.5k 48 minutes (brr cold :eek:)

Gym:

Squat:
40 x 8
45 x 8
50 x 8
50 x 8
50 x AMRAP - managed 14 which surprised me but I stopped for a breath (about 2 seconds) between each rep from 7 upwards, so kinda cheated on this one :pac:

Alternated with tricep extensions between each set
5kg x 12 x 3
6kg x 6 x 2

Bench
Bar x 8
40 x 3
45 x 5
45 x 5
45 x 5
45 x 5
45 x AMRAP - managed 8 - surprised me also as the 5 felt very heavy, but I was making extra sure it touched my chest each time

Alternated with 3 sets of glute bridges off the bench between each set (single leg x 6 each side; both legs x 20)
1 set of 8 bodyweight Bulgarian Split Squats to finish

Leg extension machine
68kg x 7 x 3
(is this even worth doing?? It is one of only two machines I use along with the leg curl - could probably do sth better?)

Alternated with tricep dips off a bench (or more accurately concept 2 rower )
3 sets with feet on the ground: 12, 10, 8

Foam rolling etc.

Spin bike: 14k of intervals in 34 minutes

At least I managed one entry!

eclectichoney

28/12

Real bike 17.5k (49 mins brr cold redux :eek:)

Gym
RDL 45kg 3 x 8
Alternated with barbell row 45k 3 x 6

Deadlifts
Bar x 5
70 x 5
80 5 x 5 (last one or two on the last couple of sets felt very heavy - now wondering how I managed 95 last week!)

Alternated with
Assisted pull-ups counterweight 19kg 3 x 6
and Barbell rows 35kg 3 x 10

Lying leg curl
44kg 3 x 8

Alternated with Overhead DB press
12.5kg:
2 x 5
3 x 4
(had got 'comfy' with 10kg x 8/9 reps so the next option was 12.5kg which feels a massive step up. There are really not enough 11kg Dbs in the world)

Spin bike: Climbs 14k (40 mins)

eclectichoney

Conditioning type stuff today: 29/12
Superset 1
NG Push ups: 13, 10, 9
Walking lunges 15kg plate: 12, 11, 10 (each leg)
45 secs rest between sets

Superset 2
WG push ups: 10, 9, 8
Bulg Split Squats 2.5kg DBs: 3 x 8
45 secs rest between sets

Superset 3
Kettlebell swings 16kg: 3 x 15
Push ups from knees: 3 x 20 (needed to stop for a 10 sec break after 15 on 2nd set and 12 on 3rd set )
45 secs rest between sets

Plank: 3 x 30 secs (30 secs rest)

Spin bike: 12k intervals in 30 mins followed by a few kms cooldown

ninamc

Love to see other women posting 5 x 5 deadlift at 80kg...the last couple reps on the last couple sets are going to feel heavy regardless. 80kg is not a light weight!

eclectichoney

ninamc wrote: »

Love to see other women posting 5 x 5 deadlift at 80kg...the last couple reps on the last couple sets are going to feel heavy regardless. 80kg is not a light weight!

Thanks Nina - I find reading logs like yours and others a great way to get ideas and inspiration, and it sometimes gives me an extra push when I feel liek slacking off and see how hard others are training!

eclectichoney

30/12

High bar squat - Trying high bar for a change after reading some logs/posts on here. Feels good so far.
40kg x 8
50kg x 8 (4 sets)

Alternated with Tricep extensions 6kg x 6 (3 sets)

Bench Press
45kg x 6 (4 sets)

Close grip BP (trying this again after ages not doing it after after being reminded of it in other people's logs!)
30kg x 12
35kg x 10 (3 sets)

In between sets of the BPs: six sets of glute bridges (20 reps) off a bench

Superset:
Leg extension: 68kg 7 x 3
Tricep dips off a bench: 12, 10, 10

Spin bike: 14k Climb (40 mins)

Foam rolling etc.

eclectichoney

31/12 - Last workout of 2014

Deadlifts
60kg x 5
80kg 5 x 5

Alternated with assisted pull-ups (cw = 19)
7 x 4 sets

Deficit deadlifts (got this idea from bluewolf's log - thanks )
60kg 9 x 4 sets
Tried to do these with an overhand grip to work on grip but halfway through 3rd set and all of the 4th set had to switch to mixed grip

Alternated with barbell rows
35kg 7 x 3 sets
Really tried to keep my back as parallel to the floor as possible for these instead of a more upright angle

Leg curl machine
44kg 8 x 3 sets
Alternated with DB overhead press 12.5kg 5 x 3 sets (again, there are not enough 11kg DBs in the world )

RDLs
45kg 8 x 3

Spin bike: 10k just to keep moving as I was feeling pretty tired

Foam rolling etc

coffee_cake

eclectichoney wrote: »

Deficit deadlifts (got this idea from bluewolf's log - thanks )

I do what hanley tells me

unless he tells me do barbell rows. shhhh

eclectichoney

2/1/2015

HB Squat
40 x 8
52.8 x 8 (4 sets)

Tricep extensions 6kg (7 x 3) between sets

Bench
40 x 3
47.5 x 4 (4 sets)
47.5 AMRAP - 8
47.5 felt super light for some reason today... I actually had to check twice I hadn't miscalculated and only put 42.5 on , and then I started thinking maybe it was a 15kg oly bar, though surely I would have noticed? It seemed the same as the other bars anyway!

3 sets of 20 glute bridges off the bench in between sets

CG BP: 40 x 8 (3 sets)
3 sets of 10 Bulgarian split squats (just bodyweight) in between

Leg extensions machine: 68kg x 8 (3 sets)

Tricep dips off a bench: 12, 10, 10

Then did 1k on the rower just because. 4 mins 50 seconds but I felt I could go better. I think I have just created snail rowing Might try doing the rower once a week just to see what happens my time...

Spin bike: Climbing 14k in 39:30 (30 seconds faster than my last time - still slow but....)

Foam rolling etc.

eclectichoney

3/1/2015

Deadlifts
60 x 5
85 x 4 (6 sets)

Alternated with Barbell rows (parallel to floor)
35 x 10 (4 sets)

Deficit Deadlifts
60 x 9 (4 sets)
O/H grip for first 2 sets, then switch to Mixed grip after 7 reps & 5 reps for last 2 sets.

Alternated with assisted pull-ups (cw = 17)
8, 7, 7, 6

Hyperextensions with 10kg plate x 15 (3 sets)

DB Overhead press - went back to 10kg for these as 12.5 was just too big a jump
10 x 8 (3 sets)

Lying Leg curl machine 46kg x 6 (3 sets)

Spin bike: Climbs and some endurance work 20k (53 mins)

Foam rolling etc. (starting to think I should have called my log that! )

eclectichoney

Grrr no racks free so a bit of deviation from plan but probably no harm... will probably be a common trend this month

DB Bench
20kg: 10, 9, 9

20 air squats in between each set (3 sets)

Skullcrusher
20kg bar x 6 (3 sets) - got this idea from Alf's log - thanks!

20 Glute bridges off a bench in between each set (3 sets)

Lying tricep extension 6kg DB: 10, 9 , 9 (really worked on keeping the elbows in for this)

Bulgarian split squats substituted instead of back squats
5kg DBs x 8 (3 sets)
6kg DBs x 8 (3 sets) - ground out the last one or two here but got there

Leg extension machine 68 x 8 (2 sets)

Tricep dips off a bench x 10 (3 sets) Really working on lowering down slowly on these

So yeah, kinda a triceps day lol

Spin bike: endurance / climb 17k

Foam rolling etc.

eclectichoney

5/1/2015

Slept really badly last night so gym suffered today

Metcon
15 KB Swings (16kg)
10 DB Squat to Press (9kg)
20 Press ups from the knees
10 Walking lunges (each leg) 16kg KB
500m row (I really suck at this - can't seem to get enough power from my legs )

As many rounds as possible in 30 mins - managed 4 and a half including 2 sets of 10 full press ups thrown in as well

Knackered afterwards so just did an easy 20 mins on the spin bike to keep moving

Foam rolling etc.

eclectichoney

Ugh, today was a real reminder of how much weaker and more tired I am after a day in work when I hit the gym. Not sure why as I slept well last night. Compared to the same session a few days ago during the holidays I could barely lift anything

HB Squats
40kg x 8
52.5kg x 8, x 8 , x 8 , x 7 (so much for AMRAP )

Tricep extensions 5kg x 9 (3 sets)

Bench
Bar x 8
40 x 5
47.5kg x 4 (5 sets - had to seriously grind some of these out)

CG Bench
40kg x 6 (almost dropped it on myself, so lowered it a bit for next 2 sets - could do 8-10 reps no bother on Friday wtf )
37.5 x 6 (2 sets)

Supersetted with hip thrusts (not glute bridges off a bench LOL)
single leg x 8 followed by both legs on ground x 20 (3 sets)

Bulgarian Split Squats 5kg DBs x 7 (3 sets)

Spin bike: 30 minutes - mainly climbs

Foam rolling etc.

Also gonna do some foam rolling tonight at home (looks across at three foam rollers in corner of the living room) as my glutes and quads were feeling the DOMS today for some reason :eek:

eclectichoney

Can't wait till the weekend - might actually get a decent/successful session in

Deadlifts
60 x 5
85 x 4 (6 sets)

Deficit deadlifts
60kg x 8 (4 sets)

Barbell rows
30kg x 10 (3 sets)
35kg x 7 (3 sets)

Assisted pull ups (cw = 17)
7, 6, 5, 5

Leg Curl (44kg) 8, 8, 7

2k Row - really focusing on technique with this as just starting to row

Foam rolling etc.

eclectichoney

Short one today #tired Rest day tomorrow \o/

Quick circuit/supersets

Full press ups AMRAP: 12, 10, 10
Walking lunges 16kg KB 10 steps each leg x 3
16kg KB swings x 20 x 3
Press ups from the knees x 20 x 3
Overhead press 10kg DB AMRAP: 8, 6, 6
Goblet squat 10kg x 10 x 3

25 mins low intensity on the bike

Foam rolling etc.

eclectichoney

Much less tired than during the week - yay for saturdays!

HB Squat
40 x 8
52.5 x 8 (3 sets)
55 x 6

Noticed where the inside of my legs joins my body has been a bit sore/tight doing squats the last couple of times (adductors maybe?). Will see how it goes

Tricep extensions 6kg x 6 (3 sets)

Bench
40 x 5
45 x 6 (4 sets)

Hip thrusts
1 leg x 8
2 legs x 20
(3 sets)

CG Bench
37.5 x 7 (3 sets)

Bulg Split squats
5kg DBs x 8 (3 sets)

45 mins endurance on the spin bike

Foam rolling etc. Really going to have a look at doing a bit more mobility work over the next while. Have been ignoring/neglecting it!

eclectichoney

11/1

Deadlifts
60 x 3
80 x 3
90 x 3 (10 sets :pac: was only meant to do 6 sets but needed some cheering up and DLs are my fave so kept going - maybe will feel like a stupid idea tomorrow )

Really want to pull 100 by March if I can

Grip work holding 60kg bar for 15-30 seconds (5 sets)

One arm KB rows 16kg x 8 each arm (7 sets) - was meant to only do 4 sets and then 3 sets of inverted rows but there wasn't anywhere free to do inverted rows from

Assisted pull ups: cw = 17:
7, 6, 6, 5

Lying leg curl 46kg x 7 (3 sets(

Back extensions 15kg plate x 10 (3 sets)

Spin bike: 45 mins mix of climbs and speed work

Foam rolling etc.

eclectichoney

12/1

Quick conditioning circuit:
10 full press ups
10 Walking Lunges each leg (16kg KB)
10 Tricep dips off bench
20 KB swings (16kg)
10 one arm KB rows (16kg)
10 Squats (16kg KB)

4 rounds in 20 minutes with a final set of 10 press ups at the end to make up the 50 \o/

45 minute spinning class \o/

Foam rolling etc.

eclectichoney

13/1

HB Back Squats (Paused 3 seconds)
Bar x 8
40 x 8 (4 sets)

Tricep extensions
6kg x 6 (3 sets)

Hip thrusts
single leg x 8 (3 sets)

Bench
45kg x 6 (5 sets)

CG Bench
35kg x 9 (3 sets)

Bulg split squats
5kg DBs x 8 (3 sets)

Tricep dips off bench (1 leg raised)
10 x 3

Leg extension 68kg x 8 (2 sets)

Step machine: 225 floors moderate intensity

Foam rolling etc

Snow \o/

eclectichoney

14/1

Spin class - 45 mins

Followed by:
Quick full body workout today

Press ups x 10 (6 sets)
superset with
Walking lunges 16kg KB x 10 each leg (3 sets)
and
Back extension 15kg plate x 12 (3 sets)

One arms KB rows (16kg) x 10 (3 sets)
Tricep dips off a bench AMRAP (10-13) x 5 sets

Foam rolling etc.

eclectichoney

15/1

Deadlifts
60 x 5
80 x 3
85 x 3
90 x 3 (5 sets)

One arm KB row (16kg) x 10 (6 sets)

Assisted pull up cw = 14.5: 6, 6, 5

Leg curl machine: 46kg x 8 (3 sets)

Foam rolling etc.

Step machine: 275 floors (moderate)

ninamc

Would imagine you would have a 100kg DL by Feb if you keep going the way you're going

eclectichoney

Thansk ninamc - hopefully though the 90s were very tough yesterday. I'm also trying to lose weight at the moment which isn't helping so if it takes a bit longer but I lose some body fat as well, I'll be ok with that!

16/1

Quick one this evening as it was "rest" day
Spin bike - 30 mins moderate

Circuit: 1 min rest between each round. 4 rounds completed
1 min KB swings (12kg)
1 min press ups from the knees
1 min air squats

Tricep dips off a bench: 15, 12, 12

Foam rolling etc.

eclectichoney

17/1

HB Back Squat
Bar x 8
40kg x 5
50kg x 5
55kg x 5 (5 sets)

Standing tricep extension 6kg: 6, 5, 5, 6

Bench
Bar x 8
40 x 5
47.5 x 5 (5 sets - tough going!)

CG Bench
40 x 6
37.5 x 8 (3 sets)

Single leg hip thrusts x 10 (3 sets)

Bulgarian Split squats - 5kg DBs: 8, 8, 8, 10

Leg extension machine 70.5 x 8 (3 sets)

Tricep dips off a bench
14, 12, 12

Step machine 250 floors (moderate)

Foam rrrrrrrrrrrrolling etc.

eclectichoney

18/1

Spin class 1 hour (had to do weights after spinning today rather than the other way round , which wasn't ideal)

Deadlifts
70 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 2 (grr failed last rep)
90 x 3
90 x 3
90 x 3 (added in a 7th set as I missed a rep on the 4th set)

One arm KB row (16kg)
10 x 3 sets

Assisted pull-up cw = 14.5
6, 6, 5, 6

Leg curl machine 46kg
8 x 3 sets

Foam rolling etc

eclectichoney

19/1
Quick conditioning circuit:
10 full press ups
10 Walking Lunges each leg (16kg KB)
10 Tricep dips off bench
20 KB swings (16kg)
10 one arm KB rows (16kg)
1 min air squats

1 min rest between rounds, 5 rounds in 28 mins #nearlykilledme

45 min spin class

Foam rolling etc.

eclectichoney

20/1

HB Back squat (Paused 3 seconds)
Bar x 8
42.5kg x 8 (3 sets)

Tricep extensions (standing) 5kg x 12, 11, 11

Bench
Bar x 8
40 x 5
47.5 x 4 (2 sets)
45 x 6 (3 sets) Dropped back down from 47.5 as it was too tough and nearly dropped it on myself!

Single leg hip thrust x 10 (3 sets)


CG Bench
35kg x 10 (3 sets)

Bulgarian split squats
5kg DBs x 8 (3 sets)

Leg extension machine 70.5 x 8 (3 sets)

Tricep dips off a bench: 17, 14, 12

Step machine 25 mins moderate intervals

50 burpees (in several, several sets!) to finish

foam rolling etc.

eclectichoney

21/1

Spin class 45 mins

Quick circuit
10 full press ups
10 burpees
10 16kg KB swings
10 16kg KB squats

5 rounds took me 15 mins - snail-pace To think I had aspirations of ten rounds! seriously need to improve my conditioning . Hopefully doing more of this kind of stuff will help (though I guess the fact I'd just done a spin class didn't help! #noexcuses)

Foam rolling etc

eclectichoney

22/1

Deadlifts
70 x 3
80 x 3
90 x 5 finally for the first time doing 90 x 3 for weeks it felt 'easy' enough so...
92.5 x 3 (5 sets)
I could feel my back rounding a little on the 3rd rep of one or two of the sets so I need to dial that back but it's improvement especially as I feel I have lost a couple of kilos over the past month!

One arm KB rows
16kg x 10 (3 sets)

Assisted pull-up cw = 12 - gonna move on to negatives soon I think!
6 x 3 sets

Leg curl machine 46
8 x 3 sets

Step machine 225 floors (moderate)

Foam rolling etc

eclectichoney

Quick pre-cinema circuit!

10 burpees
10 Walking Lunges each leg (16kg KB)
15 Tricep dips off bench
10 KB swings (16kg)
10 KB Squats (16kg)
10 one arm KB rows (16kg)

5 rounds in 25 mins

Foam rolling etc