Accountability, wha'?

eclectichoney

24/1

Woke up with my right shoulder/top of my arm (deltoid?) in bits (maybe it was the rows yday??) so plan for today when out the window. Can raise it to just below shoulder level but any higher and it's agony. So just did squats today and cardio Went a bit higher on the volume to make me feel like I was doing something >:(

HB Back squats
Same weight as last Sat for the 5x5 but really worked on dialling in the depth. Felt tough but solid. Will try and add 2.5kg next sat if the week goes ok.

Bar x 8
40 x 5
45 x 5
50 x 5
55 x 5 (5 sets)
50 x 5
45 x 5
40 x 8

Bulgarian split squats off a concept 2 rower - rower was kinda hurting my foot which didn't help
5kg DBs x 8 (3 sets)

Spin bike speed and climb work 45 mins

Foam rolling etc.

Fingers crossed the shoulder is better in a few days! Gonna try foam rolling it a bit tonight and see if it helps.

ninamc

Try a sliothar if you can get your hands on one handy. Worked wonders on my shoulder when I hurt it last year. I use to roll it and my body in some weird contortions against the wall, wouldn't recommend doing it in the gym though. Works a treat.

eclectichoney

Thanks a mill Nina, gonna pop into the sports shop today to see if they have one! Should have got one before now really given my love of foam rolling

Good news is that shoulder is feeling much, much better - still not 100% but it's obviously something very minor which is \o/.

25/1

DLs
Bar x 8
70 x 5
80 x 3
90 x 3
92.5 x 3 (6 sets) Again, when it comes to the third rep I still need to watch my back rounding at times. Gotta work on this.

One arm KB rows (went a bit lower with the weight as I didn't want to risk it with the shoulder and also someone was hiding the 16kg KB :mad:)
12kg x 20 each arm (5 sets)

Leg curl machine
39kg x 12 (3 sets)

Assisted pull ups
Tried one set of 5 at cw = 12 and the shoulder didn't feel great so went with
cw = 19: 11, 10, 9

Back extension 10kg plate
15 x 3 sets


Spin bike 45 mins

Foam rolling etc.

eclectichoney

26/1

Conditioning circuit
10 burpees
10 Walking Lunges each leg (16kg KB)
10 one arm KB rows (16kg)
10 KB swings (16kg)
10 KB Squats (16kg)
30 secs rest between rounds

6 rounds in 25 minutes

Spinning class

Foam rolling etc.

So my grid mini foam roller I got 6 weeks or so ago has cracked already! :eek::mad: Not happy as I weigh about 65kg which is not light but hardly elephant-weight. Back to my Foam Rollers by design one that I use at home - it's a bit bulkier for carrying round but the thing is rock solid. Would not recommend the grid roller after my experiences tbh - expensive so they should last better.

coffee_cake

That's mad

I have this one
http://musclesupermarket.com/wp-content/uploads/2013/09/FoamRoller_13inch_rumble_blue.jpg
I don't carry it anywhere though

eclectichoney

bluewolf wrote: »

That's mad

I have this one
http://musclesupermarket.com/wp-content/uploads/2013/09/FoamRoller_13inch_rumble_blue.jpg
I don't carry it anywhere though

Well it didn't get cracked from carrying it round, just from rolling on it! :mad: Not happy. There are a couple of larger Grid rollers in the gym and they are in bits too, but I had assumed that was from pretty intensive use (and possibly heavier users too!), but obviously not. Foam Rollers by Design ftw though!

Btw Ninamc I picked up a hockey ball (no sliotars!) to add to my collection as you suggested. Really 'enjoyed' it, thanks

eclectichoney

27/1

HB Back Squats - Paused 3 seconds
Bar x 8
42.5kg x 8 (3 sets) Really got great depth on these - think trying the paused squats is helping with this

Bench
45kg x 5 (4 sets)
45kg AMRAP (7 reps)

Split Squats 5kg DBs
9 x 3 sets

Skullcrushers
15kg x 12 (3 sets)

Standing tri ext 5kg x 11 (3 sets)

Single leg hip thrusts x 10 (3 sets each leg)

Leg ext machine 70.5kg x 8 (3 sets)

Step machine 235 floors (moderate)

Foam rolling etc.

eclectichoney

28/1

Spin class 45mins

Was pretty demolished after this so my circuit was short-circuited a little Better than nothing I guess!

10 burpees
10 16kg KB swings
10 16kg KB Squats
10 16kg KB one arm rows

x 3

Foam rolling etc.

eclectichoney

Looking at maybe doing a new program - I like what I do at the moment based on 6 days per week: 2 push, 2 pull, 2 conditioning/circuits but maybe change is good??

Was looking at Nia Shanks' Train to be Awesome - looks interesting or maybe just doing some of Jen Sinkler's Lift Weights Faster stuff (I just bought it yesterday so haven't had a chance to look at it yet really)

Or I am enjoying what I am doing at the moment so is there any need to change things for the sake of it?

eclectichoney

29/1

DLs
50 x 4
70 x 4
80 x 3
90 x 3
95 x 3 (5 sets)
Had planned to stay on 92.5 but when I picked up a 2.5kg plate I thought, feck it, sure it hardly weighs anything I'll give it a go! I was a bit slow at them but got there

One arm KB rows (16kg)
10 x 4 sets

Lying leg curl machine 39kg
12, 10, 10

Negative neutral grip pull-ups: 8 as slow as possible (approx 10 seconds each)

Step machine 200 floors moderate

Foam rolling etc.

coffee_cake

step machines are the devil's work
havent done them in a long time but like 2 floors OKAY IM DONE NOW

eclectichoney

31/1

HB Back Squats
Bar x 8
40 x 5
50 x 5
55 x 5
57.5 x 5 (4 sets) tough but got through them! Last rep on the last set was decidedly dodge in terms of leaning fwd

Press-ups in between sets of squats
10 x 4 sets

Bench
40 x 5
45 x 5 (4 sets)
45 x AMRAP (6 reps)

CG Bench
35kg x 8 (3 sets)

Bulg Split Squats 5kg DBs
8 x 3 sets

Single leg hip thrusts 10 each leg x 3 sets

Leg extension machine 70.5 x 8 (3 sets)

Tricep dips
2 x 4 sets - first ever full tricep dips \o/
managed two reps :o Triceps of steel obvs #maybenotquiteyet

Spin bike 15 mins #tired

eclectichoney

01/2

DLs
Bar x 8
70 x 5
80 x 3
90 x 3
95 x 3 (6 sets)
First set felt easy, second set touch, rest of the sets very tough - wonder if I am resting enough between sets??

One arm DB rows 17.5kg (no 20kg KB so switching to DBs now)
8 x 4 sets

Inverted rows (bar at no 9 height in rack)
15, 11, 10

Back extension 10kg plate
15 x 3 sets

Assisted pull-ups - could barely manage these after the rows earlier so
cw=2 x 2, cw=14.5 x 2, 5, cw=17 x 5

One of the leg curl machines is broken, so the second one is in high demand - had to give them a miss today!

Spin bike 40 mins interval & climbs

Foam rolling etc.

eclectichoney

As an aside I have been looking at work capacity a bit lately and saw this article:
http://www.strengtheory.com/increasing-work-capacity/

Got me thinking - about progression. Some nice ideas like adding another set before increasing the weight or trying 8 singles gradually building up to 8 doubles.

eclectichoney

2/2 aka "all the tris"

HB Back Squats paused 3 seconds
40 x 5
45 x 8 (3 sets)

10 x 3 sets of press-ups in between

Bench
Bar x 8
40 x 5
45 x 6 (4 sets)
45 x AMRAP - 10! Bar to the chest every time \o/

Bulg Split Squats 5kg DBs
8 x 3 sets

CG Bench
35 x 8, 10, 10

Skullcrushers
15kg x 10 (3 sets)

Single leg hip thrusts x 10 (3 sets)

Leg extension machine
70kg x 8 (3 sets)

Dips
3 x 4 sets (3rd rep was seriously ground out but a 50% increase from my 2 reps on Saturday LOL And I had given the tris a hammering already by this stage)

Spin bike 45 mins intervals

Foam Rolling etc.

Warning: gym rant below!
When I arrived today I asked a guy using one of the two racks if he had many more sets and he said just two, so I waited round and did a few stretches, then the guy told me he was done. Result! Had just finished my warm-up set when 2 guys who had been standing beside the rack chatting for ages (and seen I had just started) asked me had I many more sets :rolleyes: I said "3 or 4 but you can work in if you want". One of the guys said, "oh I'll be using *a lot* heavier weights so it's ok". I replied that we can de-rack and re-rack them sure, and he looked at his mate as if he had never heard such an idea in his life. Asked me again, will I be long and I said "about 10 minutes" (didn't think that was excessive tbh??) and he winked at me and goes "forget about it, love". They then walk back down to the changing rooms - never even asked the guy using the second rack :mad: WTF.

pemtca

That's some impressive benching! I can only dream of 40kg :rolleyes:

Alf Veedersane

eclectichoney wrote: »

Warning: gym rant below!
When I arrived today I asked a guy using one of the two racks if he had many more sets and he said just two, so I waited round and did a few stretches, then the guy told me he was done. Result! Had just finished my warm-up set when 2 guys who had been standing beside the rack chatting for ages (and seen I had just started) asked me had I many more sets :rolleyes: I said "3 or 4 but you can work in if you want". One of the guys said, "oh I'll be using *a lot* heavier weights so it's ok". I replied that we can de-rack and re-rack them sure, and he looked at his mate as if he had never heard such an idea in his life. Asked me again, will I be long and I said "about 10 minutes" (didn't think that was excessive tbh??) and he winked at me and goes "forget about it, love". They then walk back down to the changing rooms - never even asked the guy using the second rack :mad: WTF.

Don't worry about it, love.

eclectichoney

pemtca wrote: »

That's some impressive benching! I can only dream of 40kg :rolleyes:

Had a lucky day I think and a great night's sleep - and I probably weigh a lot more than you too!

coffee_cake

My gym rant for today waa someone picking a treadmill right beside me. There's loads and loads free :pac:

45kg bench, do want!

Spookyspook

eclectichoney wrote: »

Warning: gym rant below!
When I arrived today I asked a guy using one of the two racks if he had many more sets and he said just two, so I waited round and did a few stretches, then the guy told me he was done. Result! Had just finished my warm-up set when 2 guys who had been standing beside the rack chatting for ages (and seen I had just started) asked me had I many more sets :rolleyes: I said "3 or 4 but you can work in if you want". One of the guys said, "oh I'll be using *a lot* heavier weights so it's ok". I replied that we can de-rack and re-rack them sure, and he looked at his mate as if he had never heard such an idea in his life. Asked me again, will I be long and I said "about 10 minutes" (didn't think that was excessive tbh??) and he winked at me and goes "forget about it, love". They then walk back down to the changing rooms - never even asked the guy using the second rack :mad: WTF.

Thats obnoxious! You should have said something like "oh sorry, go ahead. Want me to make you a sandwich while you're at it" hehe:D That is really annoying though.

eclectichoney

3/2

Circuit
10 press-ups
10 16kg KB walking lunges
10 16kg KB swings
10 16kg KB squats
10 16kg KB one arm rows

6 rounds in approx 25 mins

Spin bike - 25 mins moderate

Standing DB overhead press 8kg
10 x 3 sets
I suck at OHP so much which is why I never do them, which means I need to do them In fact, I probably need to do more shoulder stuff generally...

Foam rolling etc.

eclectichoney

Just ordered a lacrosse ball to add to my 3 foam rollers (albeit one broken-ish) and hockey ball collection. SMR

ninamc

Have you any bands for stretching? I have the Orange one from D8 fitness and absolutely love it.

eclectichoney

ninamc wrote: »

Have you any bands for stretching? I have the Orange one from D8 fitness and absolutely love it.

Gotta investigate this - thanks! Do you mean this one? It says yellow/light but can't see an orange one??
http://www.d8fitness.com/product/exercise-bands-light-strength/

eclectichoney

4/2
Bonus session tonight as I didn't think I'd make it as I was teaching till after 6 so went 'off program' for this one and di stuff I don't normally do

HB Back Squats
Bar x 8
40kg x 20 (3 sets) - fun :pac: never tried this - might never again lol

DB Bench
20kg DBs
8, 10, 10

Air squats
20 x 4 sets

Lying tricep ext 7kg
8 x 3 sets

Lateral raises 5kg
12 x 4 sets shoulder burrrrn

Press ups
10 x 3 sets

Decline press-ups off a step 9 or 10 inches I'd say:
10, 6, 6

Burpees
10 x 2 sets

KB Cleans with 8kg
one set of 12 each arm just to get a feel for this - first time trying them so need to work on my technique lots - back to youtube!

Foam rolling etc

ninamc

http://www.d8fitness.com/product/super-mini-orange-14-x-41/

This is the one I have. Use it a lot before I start any kind of shoulder/arms workout. I also have the green thick one for assisted pull-ups.

*Don't envy you the sore legs the 'morrow with all the squats
And when you say 20kg DB press, please don't tell me that's 20kg DB in each hand. Cause it's not very often I get jealous....

eclectichoney

Thanks a million for that - I actually want to order a Kettlebell or two from D8 in the next few weeks (when I can sort a day I will be home for delivery) so I will throw in one of them as well with my order. Much appreciated!

Yeah, 20kg in each hand (thanks ) - I think benching is the thing I suck least at. Would much prefer to be better at squats instead tbh!

eclectichoney

5/2 Ugh tired today

DLs
70 x 5
80 x 2
90 x 2
97.5 x 2 - PR \o/ but went downhill after this
97.5 x 2
97.5 x 1 (missed the 2nd rep so dropped the weight back down)
95 x 3
95 x 3
95 x 2 (missed the 3rd rep)
95 x 1 (missed 2nd & 3rd rep)
Don't know WTF was going on today - afterwards I realised all I had to eat all day up until the gym at 5pm was 40g of walnuts so not ideal I guess. One of those days Hopefully a better sesh on Sunday!

One arm DB rows (17.5)
8 x 3 sets

Leg curl 39kg
12, 10, 10

Inverted rows
12, 10, 10

Assisted pull-ups cw = 12
5, 5, 3, 2

Spin bike 25 mins moderate

Foam rolling etc.

eclectichoney

7/2
Great sesh today - almost made up for Thursday's sucky DLs!

HB Back squats
Bar x 8
40 x 5
50 x 5
57.5 x 5 (5 sets) Got through it!

Press ups
10 x 4 sets

Bench
40 x 5
47.5 x 5 (4 sets)
47.5 AMRAP - 8 - PR

CG Bench
37.5 x 10 (3 sets)

Single let hip thrusts
10, 10, 9

B Spilt Squats
5kg DBs x 8, x 8
6kg DBs x 8, x 8

Skulls
20kg x 7 (3 sets)

Dips
4, 3, 4

Leg extension 70kg x 8 (3 sets)

Step machine
Intervals followed by SS (approx 70-80% MHR) - 300 floors in 50 mins

Finished off with 5 decline press-ups off a concept 2 rower

Foam rolling etc

eclectichoney

8/2

DLs
Bar x 8
70 x 5
80 x 3
90 x 2
97.5 x 2 (7 sets) - that's more like it! Plan to try and add a rep to each set for the next 6 sessions ending up with 97.5 x 3 x 6 hopefully. We'll see!

One arm DB rows (17.5)
10 x 3 sets

Leg curl 39kgs
12 x 3 sets

Assisted pull ups
cw = 12: 5, 5
cw = 14.5: 6, 6
cw = 17: 7, 7

Back extension with 10kg plate
15 x 3 sets

Spin bike: 40 mins including 10 sets of tabata intervals in the middle

Foam rolling etc.