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Accountability, wha'?

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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    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!!


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



    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 :D


  • Registered Users Posts: 4,894 ✭✭✭Triceratops Ballet


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

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


  • Closed Accounts Posts: 4,291 ✭✭✭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


  • Closed Accounts Posts: 4,291 ✭✭✭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.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    you did it! good job!!


  • Closed Accounts Posts: 4,291 ✭✭✭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:


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

    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.


  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Closed Accounts Posts: 4,291 ✭✭✭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


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  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    burpees AND step machine ?!?
    wow :D


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


    1/5

    A nosebleed (nasal DOMS ftw :p) 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


  • Closed Accounts Posts: 4,291 ✭✭✭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


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

    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.


  • Closed Accounts Posts: 4,291 ✭✭✭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


  • Closed Accounts Posts: 4,291 ✭✭✭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!


  • Closed Accounts Posts: 2,628 ✭✭✭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?


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


    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 :D:D

    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


  • Closed Accounts Posts: 4,291 ✭✭✭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


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  • Closed Accounts Posts: 4,291 ✭✭✭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


  • Closed Accounts Posts: 4,291 ✭✭✭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.


  • Closed Accounts Posts: 4,291 ✭✭✭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


  • Registered Users Posts: 393 ✭✭ninamc


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


  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    ninamc wrote: »
    Story? You taking a month off or wha???


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

    :p


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