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

Accountability, wha'?

Options
2456

Comments

  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Registered Users Posts: 393 ✭✭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.


  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Closed Accounts Posts: 4,291 ✭✭✭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 <3

    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.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    That's mad :confused:

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


  • Advertisement
  • Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    bluewolf wrote: »

    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 :p


  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    28/1

    Spin class 45mins <3

    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.


  • Closed Accounts Posts: 4,291 ✭✭✭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?


  • Closed Accounts Posts: 4,291 ✭✭✭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 :D

    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.


  • Advertisement
  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


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


  • Closed Accounts Posts: 4,291 ✭✭✭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:o Triceps of steel obvs #maybenotquiteyet

    Spin bike 15 mins #tired :o


  • Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    01/2

    DLs <3
    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.


  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Closed Accounts Posts: 4,291 ✭✭✭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 :D 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.


  • Registered Users Posts: 978 ✭✭✭pemtca


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


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    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.


  • Closed Accounts Posts: 4,291 ✭✭✭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!


  • Registered Users Posts: 81,310 CMod ✭✭✭✭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!


  • Registered Users Posts: 126 ✭✭Spookyspook





    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.


  • Advertisement
  • Closed Accounts Posts: 4,291 ✭✭✭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 :o In fact, I probably need to do more shoulder stuff generally...

    Foam rolling etc.


  • Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


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


  • Registered Users Posts: 393 ✭✭ninamc


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


  • Closed Accounts Posts: 4,291 ✭✭✭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/


  • Closed Accounts Posts: 4,291 ✭✭✭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


  • Registered Users Posts: 393 ✭✭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....


  • Closed Accounts Posts: 4,291 ✭✭✭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 :D) - I think benching is the thing I suck least at. Would much prefer to be better at squats instead tbh!


  • Closed Accounts Posts: 4,291 ✭✭✭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 :o 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.


  • Closed Accounts Posts: 4,291 ✭✭✭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


  • Advertisement
  • Closed Accounts Posts: 4,291 ✭✭✭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.


Advertisement