Accountability, wha'?

coffee_cake

eclectichoney wrote: »

19/4

Meh got a crappy 5 hours of rubbish sleep last night (not sure why) so was shattered

40 burpees - 3:12

DLs
70 x 5
80 x 3
90 x 1
97.5 - was meant to be doing sets of 4 and 5 today but couldn't even lift it
95 - again couldn't lift it even though I did 80 x 8 on Thurs and 95 x 5 last Sunday wtf
90 x 3 - form was terrible on these and they were a real struggle so decided to leave it for today and just did some stretching and foam rolling

Putting it down to the lack of sleep hopefully!

Went for a walk for an hour outside instead \o/

We had bad days this week but we will knock it out of the park next week!!

eclectichoney

Truffle Pig wrote: »

I Googled hip thrusts because I didn't know what they were....... In.ter.esting.

Rule number 1 of hip thrusts: don't make eye contact

Triceratops Ballet

eclectichoney wrote: »

Rule number 1 of hip thrusts: don't make eye contact

I feel like the boys don't know where to look when I'm doing mine!

eclectichoney

20/4

HB Back squats
40 x 10
50 x 5
55 x 9 (5 sets) - added one rep to each set from saturday \o/

Push-ups
10 x 4 sets

DB Bench - 20 kg
11 x 4 sets

Hip thrusts - 25kg plate with 3 sec pause
20 x 3 sets

40 burpees: 3:01

Step machine - 30 mins moderate steady state

Foam rolling etc

eclectichoney

22/4

DLs
70 x 5
80 x 3
90 x 2
97.5 x 4 (4 sets) last rep on 4th set had shocking form so dropped back to 95
95 x 4 (2 sets)

Not my best but after Sunday's mess, I was happy enough that I could at least pick up the bar lol

Stiff leg DL
70 x 8 (3 sets)

Barbell row
35kg x 12 (3 sets)

Assisted pull-ups (cw = 26)
8 x 3 sets

Back extension 10kg plate
20 x 3 sets

Lateral raises
7kg x 9 (3 sets)

40 burpees: 3:10

Foam rolling etc.

coffee_cake

you did it! good job!!

eclectichoney

Yesterday 26/4

HB Back Squats
40 x 10
50 x 5
55 x 10 (5 sets) – these nearly killed me!

Bench
40 x 10
42.5 x 10 (3 sets)
42.5 x AMRAP (12)

Hip thrusts - all with 3 second pause
20kg plate x 20 (3 sets)

Skulls 15kg
15 x 3 sets

Leg press 115kg
12 x 3 sets

Double Push-up ladder done during rests
10, 10, 9, 9, 8, 8, 7, 7, 6, 6, 5, 5

Burpees
40 – 3:15

Step machine – 40 mins 60-70% MHR

Had a really sore back since Wednesday so haven't done much but it's grand now touch wood!

Crappy night's sleep again last night so just gonna take it handy today and do some cardio and low weight high rep stuff to keep moving I think. Definitely not trying DLs again :eek:

eclectichoney

26/4
Easy sleep-dep day today

DLs
60 x 15
65 x 14
70 x 12
75 x 12
80 x 9
Probably too high on the reps here but felt good to get a chance to really work on keeping my form 100% tight and still feel a serious burn in the hamstrings. I’d say I’ll be walking up the stairs one a time instead of double-steps tomorrow

Stiff leg DL
60 x 10 (3 sets)

Lat pull down (33)
15 x 3 sets

Lateral raises 7kg
9 x 3 sets

Back extension 10kg plate
20 x 3 sets

Barbell rows 35kg
10 x 3 sets

40 burpees – 3:10

Extra long foam rolling sesh as the legs are in bits from yesterday after 4 days with no squatting.

eclectichoney

27/4

Conditioning stuff for 35 mins:

40 burpees - 2:57

KB Superset:
10 20kg walking lunges e/s
10 20kg one arm rows e/s
- 3 rounds

10 push-ups
15 12kg KB Squats
- 3 rounds

20 x 20kg KB swings EMOM for 10 mins

One arm KB complex (12kg):
5 swings
4 Cleans
3 Squats
2 Presses
- 4 rounds each arm

Step machine 70% MHR approx 150 floors in 30 mins

Foam rolling etc.

eclectichoney

29/4

HB Back Squats
40 x 10
50 x 5
55 x 11 (4 sets) – nearly killed me - redux!

DB Bench - 20kg
12 x 4 sets

Hip thrusts - all with 3 second pause
25kg plate x 20 (4 sets)

Skulls 15kg
15 x 3 sets

Push ups:
10, 8, 6, 8 10

Burpees
40 – 3:10


Step machine – 40 mins 60-70% MHR

eclectichoney

30/4

Conditioning stuff for 30 mins:

40 burpees - 3:05

KB Superset:
10 20kg walking lunges e/s
10 20kg one arm rows e/s
- 3 rounds

20kg KB swings: 30 secs on / 30 secs off - 12 rounds

10 push-ups
15 12kg KB Squats
- 4 rounds

Step machine 70% MHR approx 200 floors in 40 mins

Foam rolling etc.

coffee_cake

burpees AND step machine ?!?
wow

eclectichoney

1/5

A nosebleed (nasal DOMS ftw ) struck just as I was getting changed so just a short session today as I didn't want to upset it after I got it to stop - therefore a legit burpee sick note today as it would have been too much bouncing around!

DLs
70 x 7
80 x 7
90 x 7 (4 sets)


Lat pull down (33)
12 x 3 sets


Back extension 15kg plate
15 x 3 sets


Barbell rows 40kg
8 x 3 sets

Feckin hate rows and never seem to get any better at them! :mad: #persevere

eclectichoney

2/5

HB Back Squats
40 x 10
50 x 5
55 x 11 (5 sets) - next stop is trying 12 reps on these puppies

Push-up ladder done during squat rests
10, 9, 8, 7, 6, 5

Bench
40 x 5
45 x 10 (5 sets)

Hip thrusts - all with 3 second pause
30kg plate x 17 (5 sets)

Until I get myself sorted with some pipe insulation (thanks ALf & Pemtca) I discovered I could try using 2 x 15kg plates for these which works kinda grand

CG Bench
40kg x 9 (3 sets)

Leg press 117.5kg
15 x 3 sets

Burpees
40 – 3:20 - my legs were fried after the above

Step machine – 40 mins 60-70% MHR - 200 floors

Mmmm foam rolling

eclectichoney

4/5

HB Back Squats
40 x 10
50 x 5
55 x 12 (5 sets) - Took an extra breath or 2 after every 4 reps (also helped me keep count ) and helped a lot. Tough but solid.

Push-ups done between sets of squats
8 x 6 sets

DB Bench
17.5 x 8
22.5 x 8 (5 sets)
This was psychological step up from 20kgs for me as the last time i had tried 22.5kg a year or so ago I dropped it and seriously hurt my shoulder. These were tough but manageable! No drops

Hip thrusts - all with 3 second pause
30kg plate x 18 (3 sets)

Skulls
20kg x 10 (3 sets) - finally stepped up from the 15kg bar \o/

Leg press 120kg
15 x 3 sets

Spinning class (moderate) - 40 mins

Foam rolling etc.

eclectichoney

5/5

Getting my conditioning on:

40 burpees - 2:58

KB Superset:
10 20kg walking lunges e/s
10 20kg one arm rows e/s
- 3 rounds

10 push-ups
20 8kg goblet Squats
- 3 rounds - 30 secs rest between rounds

20kg KB swings - 30 secs on/30 secsoff (average about 19 swings each time)
- 15 rounds

Done and dusted in 30 mins \o/

Foam rolling etc

eclectichoney

6/5

DLs are the one lift I really notice a big difference in performance in when I'm not feeling 100%. I can go from feeling like I could lift a small country one session to thinking I could barely manage to change the water cooler container in work in the space of a week :eek: Today was one of the latter unfortunately - busy week at work!

DLs
70 x 5
80 x 2
90 x 1
95 x 3 (4 sets) so much for sets of 6 :mad:

Deficit DLs (2 inch)
70 x 8 (4 sets)

Barbell row
40kg x 10 (4 sets)

Assisted pull-ups (cw = 26)
10, 9, 9, 8

Leg Curl machine (34.5)
12 x 3 sets

40 burpees: 3:24

Foam rolling etc.

#meh

As an aside, saw a girl doing squats whilst standing sideways on a moving treadmill today. If that were me, it would not end well!

Señor Fancy Pants

I'm brutal at DL's. There was a time I could lift 160 but I still hated them.

What's a deficit DL when it's at home?

eclectichoney

Truffle Pig wrote: »

I'm brutal at DL's. There was a time I could lift 160 but I still hated them.

What's a deficit DL when it's at home?

A fancy name for standing on a plate

Find it helps me get better at the getting it off the ground part which is my weakness as you are lifting it from 'lower' than feet level

eclectichoney

7/5

40 burpees - 3:07

KB Superset:
10 20kg walking lunges e/s
10 20kg one arm rows e/s
- 3 rounds

10 push-ups
20 8kg goblet Squats
- 3 rounds - 30 secs rest between rounds

20kg KB swings - 30 secs on/30 secs off
- 15 rounds/mins

eclectichoney

10/5

HB Back Squats
40 x 10
50 x 5
57.5 x 8 (5 sets)

Push-ups done between sets of squats
8 x 6 sets

Bench
40 x 8
45 x 11 (4 sets)

Hip thrusts - all with 3 second pause
30kg plate x 20 (5 sets)

CG Bench
40 x 9 (3 sets)

Leg press 120kg
15 x 3 sets

Step machine - 40 mins low-moderate ss

Foam rolling etc

eclectichoney

11/5

Warm-up and 20 burpees (am officially off 40 burpees-duty, that was a *long* 40 days!)


Superset A (40kg barbell)
SLDLs x 15
Barbell row x 10
- 5 sets


Superset B
Back extensions (15kg plate) x 15
Lateral raises (7kg) x 9
- 4 sets


Superset C
Lat pull down - 30kg x 10
Leg curl machine - 34.5 x 11
- 3 sets


Step machine - 10 mins of intervals followed by gradual slow down (225 floors in 40 mins)

Foam rolling etc.

eclectichoney

12/5

Ham DOMS today and feeling very, very light-headed so below target

HB Back Squats
40 x 10
50 x 5
57.5 x 9 (4 sets - shudda been 5 :mad:)

Push-ups done between sets of squats
8 x 5 sets

DB Bench 22.5kg
9, 8, 8 (shudda been 9 x 5 sets but really thought I might drop them!)

Hip thrusts - all with 5 second pause
15kg plate x 20 (3 sets)

Skulls 15kg
15 x 3 sets


Lorra foam rolling #sadhams

ninamc

Story? You taking a month off or wha???

Alf Veedersane

ninamc wrote: »

Story? You taking a month off or wha???

I presume yoou've handed in your sick note an' all?!