Accountability, wha'?

coffee_cake

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

Yay

eclectichoney

9/2
Conditioning circuit

10 Push-ups
10 Walking lunges each leg (16kg KB)
10 One arm rows each arm (16kg KB)
10 KB Swings (16kg KB)
10 KB Squats (16kg KB)

6 rounds in 22 mins

Standing DB overhead press 8kg: 10, 9, 9

Spinning class 45 mins

Foam rolling etc.

eclectichoney

Quick lunchtime session - very, very busy in the gym but got enough things done to keep things ticking over

HB Back squats - 3 seconds paused
Bar x 8
40 x 5
45 x 8 (3 sets)

Push-ups: 10 x 2 sets

DB Bench - 20kg DBs
9, 10 , 10

Bulg Split Squats 7.5kg DBs
8 x 3 sets

Lying triceps ext
7.5kg x 9, 7, 7

Single leg hip thrusts
8 x 2 sets (each leg)

Spin bike: 25 mins with a set of tabata in the middle

Quick foam roll TBC this evening

eclectichoney

11/2

Spinning class (45 mins)

Quick finisher:
20 12kg KB swings followed by 10 12kg KB squats
8 rounds

DB OHP 8kg: 10, 9, 9

Lateral raises (bent over) 7kg: 10 x 3 sets

Foam rolling etc.

eclectichoney

13/2
Missed yday's planned Pull session as I was working late and wrecked

Fun Friday!
10 press-ups
20 12kg KB swings
10 12kg KB squats
30 seconds rest

10 rounds - only hit 9 press-ups on the last 4 rounds so stuck in 4 at the end to make up the 100 #cheating

Spin bike 30 mins intervals

eclectichoney

14/2



HB Back Squats
Bar x 8
40 x 5
50 x 5
57.5 x 5 (4 sets)
60 x 5 (one or two reps a bit GMish on this so will drop to 60 x 3 for next sesh I think)

Press-ups
10 x 3 sets

Bench
Bar x 8
40 x 5
45 x 3
50 x 3
50 x 4 (3 sets)
50 x AMRAP - 6 (PR)

CG Bench
40 x 8 (3 sets)

Single leg hip thrusts
8 x 3

Bulg Split squats
5kg DBs x 8
7.5kg DBs x 8 (3 sets)

Skulls
15kg x 12, 10, 10

Leg ext 70kg
8 x 3

Dips
5, 4, 5

Spin bike 45 mins moderate (no tabata \o/ )

All the foam rolling

eclectichoney

15/2

DLs
Bar x 8
70 x 5
80 x 2
90 x 2
97.5 x 3 (3 sets) PR
97.5 x 2 (4 sets) Last rep on last set was dodge back-form wise

One arm DB row 17.5kg
10 x 3 sets

Assisted Pullups
cw=24.5: 7 x 3
Assisted chins (first time doing these)
cw=19: 10, 8, 8

Leg curl machine 39kg
12 x 3 sets

Back extension 10kg plate
15 x 3 sets
(don't know what it is about these but I always feel it in the glutes the next day - bracing myself!:pac:)

Spin bike 45 mins intervals

Foam rolling etc.

Also weighed myself for first time since staring this log - 7 weeks - and have lost 4kg. 5kg still to go but happy enough as my lifts are still edging up (albeit at a snail-pace, it all counts I guess!) \o/

Also read this quote on the PS I Lift FB page which kinda fits:
"Progress is progress no matter how small. Sometimes progress is your efforts not your results"

eclectichoney

16/2

10 Push-ups (1st round 15)
25 12kg KB swings
15 12kg KB squats
5 rounds

Push-ups
15, 10 x 3 to make up a total of 100 for the day

Spinning class 45 mins

Foam rolling etc.

eclectichoney

Having a rubbish week training / energy-wise
Haven't been sleeping great up until last night so missed training on Tuesday (squats) and Wednesday (spin / circuits) so eased myself back today with a handy sesh
19/2
HB Back Squats
Bar x 10
40 x 10 (5 sets)

Push-ups
10 x 4 sets

DB Bench 20kg
9 x 3 sets

Bulg split squats
7.5 x 6 (1 set)
Bodyweight x 10 (1 set)

Step machine - intervals & moderate - 270 floors

Foam rolling etc.

Hopefully will get back on track at the weekend!

eclectichoney

20/2
Still missing my training mojo and feeling wrecked for whatever reason

Quick circuit

10 push ups
20 16KG KB swings
10 16kg KB squats
- 5 rounds

10 one arm 12kg KB swings (first time doing these - weird but cool)
10 16kg KB walking luncges
12 16kg KB one arm rows
- 3 rounds

Foam rolling etc.

coffee_cake

No harm taking a day or two off if you feel that way!
I'm wrecked today also

eclectichoney

21/2

Had to really talk myself into training today as was gonna take the day off and stay in bed. Told myself to HTFU and getitdone.

HB Back squats
Bar x 8
40 x 5
50 x 5
57.5 x 5 (5 sets)

Bench
Bar x 10
40 x 5
45 x 3
50 x 4 (5 sets)

Some bodyweight Bulg split squats to stretch out the legs / hips

CG Bench
40 x 8 (3 sets)

Skullz
15 x 12, 12, 15 (AMRAP)

Single leg hip thrusts
8 x 3 sets

Hip thrusts (not weighted)
20 x 4 sets

Leg extension 65 x 10 x 3 sets

4 dips (AMRAP)

Spin bike: 30 mins steady state (was gonna quit after 2 mins but made a compromise to just take it easyish and do some steady state for a change)

Foam rolling etc.

#gotitdone meh

eclectichoney

22/2

Much better sesh today - let's hope things are back on track. Probably thanks to it being DL-day - my fave Forgot my shake today though so obvs am gonna lose all them gains...:rolleyes:

DLs
Bar x 8
70 x 5
80 x 3
90 x 1
97.5 x 3 (6 sets) PR - next stop 100 hopefully!

American DLs
Thanks Pemtca for these - watched a great Bret Contreras video that went through all the DL variations so going to incorporate these for w bit
70 x 8 (4 sets)

One arm DB row 20kg
8 x 4 sets

Assisted pull-ups
cw = 19
8, 8, 7, 7

Back extension 15kg plate
12 x 3 sets

Leg curl
39kg x 11, 9, 9

Lateral raises
5kg x 12
5kg x 12
6kg x 9

Step machine 300 floors in 55 mins

Foam rolling etc.

eclectichoney

23/2
Feels like my glutes are crying tears of blood after yday - thanks for the American DLs Bret :rolleyes:

Random stuff with as few rests as possible
16 (11, 10, 10) push-ups (AMRAP)
20 One arm KB swings each arm (12kg)
10 KB Squats (12 kg)
4 rounds

12kg KB one arm rows x 20
10 one arm KB swings each arm
2 rounds

16kg KB walking lunges 10 steps each leg
16kg KB one arms rows x 12
3 rounds

DB OHP 8kg
9 x 3 sets

Spin class Second last one for a while

Foam rolling... whilst hoping I wake up with new glutes tomorrow

Alf Veedersane

Do some split squats tomorrow now that you like glute DOMS

eclectichoney

LOL - they are on the agenda actually! #gottalovethepainorelseyouwouldcry

eclectichoney

24/2
Feeling the lack of sleep over the past couple of nights so a short one just to keep things ticking over. Haven't done high reps in ages so nice for a change

Bench
Bar x 10
40 x 10, 11, 12, 13

BSS
7.5kg DBs
10 x 3 sets

HB Back squats
Bar x 10
40 x 12 (4 sets) Good depth on these \o/

Push-ups
8 x 3 sets

Skulls
15kg EZ Bar x 15, 13, 13

5 dips

Foam rolling etc

eclectichoney

Just a 45 min spinning class today.

American DLs tomorrow hopefully! Saying that to motivate myself and so I don't wimp out

eclectichoney

26/2

Stiff leg DLs (gonna switch to these instead of ADLs)
70 x 8 (4 sets)

One arm DB rows
20 x 8 (4 sets)

DLs
70 x 8 (3 sets)

2 sets assisted pull ups (cw = 19)

Back extension with 15kg plate
15 x 3 sets

Lateral raises 6kg DBs
11 x 3 sets

Step machine 230 floors

Foam rolling etc.

eclectichoney

27/2

Superset #1
10 16kg KB walking lunges
15 16kg KB one arm rows
4 rounds

Superset #2
10 Push ups
10 16kg KB squats
20 16kg KB Swings
4 rounds

DB OHP 7kg
12 x 3 sets (8kg DBS had vanished )

Spin bike
40 mins moderate incl. one set of tabata

Foam rolling etc.

eclectichoney

28/2

Last squat/bench sesh before my hols / deload! Then gonna test my maxes after a week off hopefully.

HB Back Squats
Bar x 8
40 x 5
50 x 5
60 x 4 (4 sets)
60 x 5 (AMRAP) Squeezed out a not very solid extra rep here. Not sure why but 60 feels twice as heavy as 57.5 for some reason!

Push ups
10 x 4 sets

Bench
Bar x 8
40 x 5
45 x 3
50 x 5 (5 sets) PR \o/

CG Bench
40 x 8 (3 sets)

Hip thrust pyramid
20, 25, 30, 25, 20

B Split Squats
8kg DBs x 8 (3 sets)

Skullz
20kg x 7, 6, 6 (sucks that there is such a jump between 15 and 20 with the bars )

Leg extension
65kg x 10 (3 sets)

Tricep dips
5, 4, 5

Spin bike 40 mins of intervals / climbs incl one set of tabata at the end

Foam rolling etc.
I contacted Wiggle about my Grid mini foam roller breaking after just 6 weeks and the have sent me a new one. Props for the customer service!

eclectichoney

1/3

Last pull session before I deload:

DLs
Bar x 8
70 x 5
80 x 2
90 x 1
100 x 3 (3 sets) \o/ Yeah feels good to lift 100 at last!
100 x 2 (3 sets) Last set here was a serious struggle

Assisted pull-ups
4 sets AMRAP at cw = 19

Stiff leg DLs
70 x 8 (4 sets)

One arm DB rows
20kg x 8 (4 sets)

Back extension 15kg plate
15 x 3 sets

Lateral raises 6kg
12 x 3 sets

Leg curl machine 39kg
10, 8, 8

Spin bike 45 mins moderate (average 180 watts)

Foam rolling etc

Deadlifts how I love thee. It almost makes me like what you do to my hands.

coffee_cake

100 pew pew !!!!

ninamc

Delighted for you, knew that 100 was in the bag

eclectichoney

Thanks guys!

Last log for a few days. Miss the gym already

2/3
OH Walking lunges (10kg plate) - 10 steps each leg
15 one arm 16kg KB rows - each arm
AMRAP in 25 mins (lost count)

Diamond push ups 5 x 3 sets

Spin bike: 60 mins endurance profile

DB OHP
7kg x 10 x 5 sets (with 3 seconds on the negative) Felt the burn - thanks Hanley!

Foam rolling etc.

I'm off to read up about the best way to test your max for when I get back!

eclectichoney

Wasn't really feeling like training today - still in holiday mode I guess.

7/3
Testing day #1 today!

HB Back Squats
Bar x 8
40 x 8
50 x 6
55 x 4
60 x 3
65 x 2
70 x 2
72.5 x 1 (a bit too GM-like so not gonna count this)
Happy enough to get a 1RM of 70 with the HB - at the end of 2014 when I last tested I got 67.5 x 2 but it was low bar so difficult to compare. Am also approx 3 kgs lighter now. Not a massive difference but going in the right direction.

Bench
Bar x 10
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1 - tough but solid - happy with this.

Other stuff (non-max testing)
CG Bench
40 x 10 (3 sets)

Bulg Split Squats
Bw x 10
8kg DBs x 8 (3 sets)

Skulls
15kg x 15, 12, 12

Hip thrusts
30 x 3 sets

Push-ups
10 x 4 sets

Spin bike - lost interval profile - approx 40 mins

Foam rolling etc.

Alf Veedersane

What was PR on bench before today?

If you'd just left the 55 at a single, the 57.5 wouldn't have been as tough.

eclectichoney

I had done 52.5 before, but had not tested for maybe 3 or 4 months for various reasons.

Thanks a mill for the tip - will know for next time. You learn these things I guess

DL testing tomorrow hopefully and it will definitely be singles all the way!

Alf Veedersane

It can be a tough call. I was testing once and hit a PR. Didn't think I'd be going higher so went for another rep. And a 3rd.

So went up and those extra reps cost me a double at the higher weight.

eclectichoney

8/3
Testing day #2

DLs
Bar x 10
70 x 4
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1 - very happy with this. Max at end of 2014 was 95 so a decent increase. Deffo could not have gone for a second rep here though, 110 was tough, tough, tough.

Non-max stuff
Assisted pull-ups
4 sets AMRAP

One arm DB rows
20 x 10 (4 sets)

Stiff leg DLs
70 x 8 (4 sets)

Back extensions 15kg plate
12 x 3 sets

Leg curl machine
39kg x 10 (3 sets)

Lateral raises 6kg
12 x 3 sets

Step machine
250 floors in 45 mins (moderate)

Foam rolling etc.