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One speed , one gear....GO!

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  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up

    Pull Ups
    BW x 8,8,8,8

    Squat
    145kg x 3,3,3,3

    Bench
    105kg x 4,4,4,4

    Back Ext
    BW x 15,15,15


    no cardio today.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    Pull Ups
    BW x 8,8,8,8

    Walking Lunges
    32.5kg DBs x 12,12,12,12 ( 6 each leg)

    barbell OH Press
    80kg x 2,2,2,2

    rower
    concept 2
    max resistance
    500m x 5 (60 sec interval)

    wanted 30kg DB s but could only find 1 of them :(
    32.5kg was ok but technique-wise wasn't as smooth


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    spinning class 45min


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    10 mins elliptical machine

    some stretch.

    Deadlift
    150kg x 2,2,2,2

    Dips
    BW x 10,10,10,10

    TRX Row
    BW x 10,10,10,10

    Deadlift was nice and easy , no hip awkwardness of last time.
    Feeling strong in that department, confident a decent PR is coming

    time meant no finisher or cardio though.
    being 30mins late and multiple trips to the jacks can do that to you :mad:


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    10 mins elliptical machine

    some stretch.

    pull ups
    BW x 8,8,8,8

    Bench
    110kg x 2,2,2,2

    Back Ext
    BW x 12,12,12


    hungover work out . supposed to do squats but that wasn't happening.
    bench was easy which was pleasing.
    gym freezing which sucked.


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  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    Pull Ups
    BW x 8,8,8,8

    Walking Lunges
    30kg DBs x 16,16,16,16 ( 8 each leg)

    barbell OH Press
    75kg x 3,4
    70kg x 6
    60kg x 10


    missed a week cos i was away on business
    felt sh1t , season was crap just not feeling it.
    I'd a great 3 months training and now it's less great of late.
    kinda cheesed off with it,.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    foam roll on calves

    Deadlift
    160kg x 2,2,2,2

    Dips
    BW x 10,10,10,10

    cable row, close grip
    66kg x 10,10,10,10


    no cardio cos I'd to get to work
    better today.
    deadlift was handy enough


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    rower
    concept 2
    max resistance
    500m x 5 (60 sec interval)


    bike - 25min


    nothing amazing but I've spent worse lunchtimes.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    Pull Ups
    BW x 8,8,8,8

    Bench
    105kg x 5,5,3,3(1)(1)

    leg press
    200kg x 10,10,10,10

    Back Ext
    BW x 15,15,15

    battling ropes
    8 rounds 20 sec on / 10 secs off


    felt like ****.
    everything was sh1t.
    squat racks were all full (at 7.15 ..:mad:) so leg pressed instead.
    200kg a bit light


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    Pull Ups
    BW x 8,8,8,8

    Walking Lunges
    30kg DBs x 16,16,16,16

    barbell OH Press
    77.5kg x 3,3,3,3,

    back Ext
    BW x 12,12,12,12

    pigeon pose - really stretched that , some glorious pain in there.


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  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 5 mins
    warm up

    deadlift
    140kg x 3
    160kg x 3,3
    140kg x 3

    Dips
    BW x 10,10,10,10,10

    Cable row
    73kg x 10,10,10,10,10

    KB Swing
    20kg x 75

    stretch hamstrings.

    hip giving me grief on right side , not painful just like it went dead.
    booking physio now

    Dips were a different kinda variant I wanted to try , more chest involvement.
    KB swing was ok , heart racing but reckon I could go heavier. went light as I'd never done those reps before. next time will try 25kg and see where we go.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    pull up
    BW x 8,8,8,8

    Bench
    110kg x 3,3,3,3

    Landmine Squat
    25kg x 12,12
    35kg x 12,12

    30 min spin class HIIT


    week off fixing my hip and doing the christmas party circuit.
    all done now.
    gonna avoid back squat for a little while
    landmine was a bit different and kinda taxing.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Tues 22/12/2015

    elliptical machine 10 mins
    warm up

    Barbell OHP
    70kg x 3
    82.5kg x 2,2,1
    60kg x 10


    Cable Row
    79kg x 12,12,12,12


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    bench
    100kg x 5 x 5
    110kg x 5 x 1
    70kg x 15

    incline bench
    80kg x 3 x 6

    Db Bench
    30kg x 4 x 8

    iso hold barbell curl
    10kg x 3 x 5
    15kg x 2 x 5

    DB Curl
    22.5kg x 3 x 12

    Plank
    BW x 2 x 60secs


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Warm up
    foam rolling

    Squat
    140kg x 3 x 5
    80kg x 20

    Front Squat
    60kg x 2 x 6

    Leg Curl
    52kg x 4 x 8

    pullthru
    30kg x 3 x 12

    DB side bend
    20kg x 2 x 8

    landmine
    bar x 10
    20kg x 12


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Warm up
    foam rolling

    Barbell OHP
    70kg x 5 x 5

    db lateral raise
    7.5kg x 2 x 12
    10kg x 2 x 12

    barbell front raise
    15kg x 4 x 10

    Rear delt machine
    45kg x 3 x 15

    Dips
    BW x 3 x 12

    Skull crushers
    20kg x 6 x 15

    hanging Leg Raises
    BW x 3 x 12


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Warm up
    foam rolling

    trap bar Deadlift
    140kg x 5 x 5

    DB Shrugs
    35kg x 20
    40kg x 2 x 20
    42.5kg x 2 x 20

    DB farmer walk
    50kg x 4 x 1 lap (20 m)

    chin up
    BW x 5 x 5

    DB Row
    45kg x 4 x 6

    Straight arm Pulldown
    32kg x 5 x 15


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    bench
    100kg x 5 x 5
    112.5kg x 5 x 1
    80kg x 12

    incline bench
    70kg x 3 x 6

    Db Bench
    32.5kg x 4 x 6

    iso hold barbell curl
    15kg x 3 x 5 (per arm)

    DB Curl
    25kg x 4 x 8
    20kg x 1 x 10

    RKC Plank
    BW x 1 x 15secs
    BW x 1 X 20sec


    Good to be back
    been sick last week , had to go doctors to and fork out 50e and missed 4 days on the job . seem fixed now.
    .


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    foam rolling

    Squat
    140kg x 1 x 5
    142.5kg x 2 x 5
    90kg x 1 x 20

    Front Squat
    70kg x 2 x 6

    Sled drag
    40kg x 1 x 20m
    60kg x 5 x 20m

    landmine
    30kg x 2 x 10

    *
    in shower and realised I forget leg curls.
    wasn't hardcore enough to go back out and do them


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    db lateral raise
    7kg x 2 x 12
    10kg x 2 x 12

    barbell front raise
    20kg x 4 x 10

    Facepulls
    30kg x 3 x 15

    Barbell OHP
    70kg x 3 x 5
    60kg x 2 x 5

    Dips
    BW x 3 x 12

    Skull crushers
    30kg x 6 x 12


    6:15am 4 racks all taken so did accessory work first
    fried triceps and thus OHP wasn't completed in its intended glory
    planned on 5x5 @ 70kg but wasn't to be.

    otherwise all good.

    calories consistent @ 2750 per day for past 10 days measured on myfitness
    seeing results.


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  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    spin class - 45min

    abs wheel - 3 x 15


  • Registered Users Posts: 393 ✭✭ninamc


    arayess wrote: »

    *
    in shower and realised I forget leg curls.
    wasn't hardcore enough to go back out and do them

    Thought that was going to read "in shower and realised I forgot towel"
    thinking to myself, yes I'm not the only one that's happened to :)


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    ninamc wrote: »
    Thought that was going to read "in shower and realised I forgot towel"
    thinking to myself, yes I'm not the only one that's happened to :)

    :) Ha ha
    oh that happened before and I drove home wringing wet in sweaty clothes. which wasn't pleasant..


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Warm up
    elliptical machine 10 mins

    some hockey ball in my lower back

    trap bar Deadlift
    140kg x 1 x 5
    150kg x 4 x 5

    DB farmer walk
    50kg x 4 x 1 lap (20 m)

    DB Shrugs
    42.5kg x 5 x 15

    chin up
    BW x 5 x 5

    Straight arm Pulldown
    32kg x 5 x 15


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    foam rolling

    Squat
    140kg x 1 x 5
    145kg x 2 x 5
    90kg x 1 x 20

    Front Squat
    75kg x 2 x 6

    Sled drag
    75kg x 6 x 20m

    pull thru
    36kg x 3 x 15


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    bench
    100kg x 5 x 5
    115kg x 5 x 1
    80kg x 8

    incline bench
    70kg x 3 x 6

    Db Bench
    30kg x 4 x 8

    iso hold barbell curl
    15kg x 3 x 5 (per arm)

    DB Curl
    25kg x 4 x 8

    RKC Plank
    BW x 3 X 20sec


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 10 mins
    warm up

    Barbell OHP
    70kg x 2 x 5
    70kg x 1 x 3
    60kg x 1 x 5

    db lateral raise
    7.5kg x 1 x 12
    10kg x 3 x 12

    barbell front raise
    20kg x 4 x 10

    Rear delt machine
    45kg x 1 x 15
    32kg x 2 x 15

    Dips
    BW x 3 x 12

    EZ-Bar Skull crushers
    30kg x 6 x 15

    Ab Wheel
    BW x 2 x 20


    i've never have been to cork before, rectified that last weekend with copious amounts of beer. so back training today.
    OHP just wasn't working for some reason, no real reason.

    rear delt machine after first set I tried something different.
    I read this yesterday

    https://www.t-nation.com/training/tip-do-the-pure-cable-flye-for-pecs

    and during training I had a brainwave that is it worked for flyes why not rear delt machine.
    so I press against handles with my wrist instead of gripping it with my hand.

    and it did - took arms out of movement and felt a much harder workout isolated to where it should be.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Warm up


    trap bar Deadlift
    150kg x 5 x 5

    DB Shrugs
    40kg x 5 x 20

    chin up
    BW x 5 x 5

    DB Row
    40kg x 1 x 10


    close grip cable row

    79kg x 3 x 10


    i assume trap bar is 20kg like normal bar , somebody said it was 35kg.

    couldn't do farmers walk as there was a class on the track . flyefit is a bit of a fraud like that - loadsa gear but they take up the track with classes.
    not to mention my number gripe , PT's taking up huge parts of the track developing some obstacle course for the clients so they can appear "in the know" or some sh1t like that

    grip fried after 1 set of rows so moved to cable rows.


  • Registered Users Posts: 24,602 ✭✭✭✭Alf Veedersane


    arayess wrote: »
    i assume trap bar is 20kg like normal bar , somebody said it was 35kg.

    If it's one that's a little over 5ft, then I'd assume 20kg as well.


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  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    45 min spinning class.


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