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One speed , one gear....GO!

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


    elliptical machine 10 mins
    warm up

    bench
    102.5kg x 5 x 5
    115kg x 5 x 1


    incline DB bench
    32.5kg x 3 x 8

    Chest Press
    30kg x 5 x 8

    iso hold barbell curl
    20kg x 3 x 5 (per arm)

    Arm Curl machine
    various weights x 6 x 10


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


    elliptical machine 10 mins
    warm up

    foam rolling

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

    Front Squat
    75kg x 3 x 6

    pull thru
    32kg x 3 x 15

    Sled drag
    75kg x 6 x 20m


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


    elliptical machine 10 mins
    warm up

    Barbell OHP
    70kg x 5 x 5

    db lateral raise
    10kg x 4 x 12

    barbell front raise
    20kg x 4 x 10

    Rear delt machine
    39kg x 3 x 15

    Dips
    BW x 3 x 12

    hang leg raise head height
    BW x 1 x 8

    first time doing those leg raises..was ok
    supposed to do 2 set but left elbow left a little tender when i gripped for round 2.
    so played it safe

    OHP was decent , much better than last weeks disaster.


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


    spin class 45min

    felt run down lately so took a few days off.
    feel better now


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


    TUES 09/02/2016

    elliptical machine 10 mins
    warm up

    Barbell OHP
    70kg x 2 x 5
    72.5kg x 2 x 5

    db lateral raise
    10kg x 4 x 12

    barbell front raise
    20kg x 4 x 10

    Db reverse flys
    5kg x 3 x 15

    Dips
    BW x 3 x 12

    tricep pulldown
    60kg x 6 x 15 - various grips

    hang leg raise
    BW x 1 x 10


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


    spinning 45mins.


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


    elliptical machine 10 mins
    warm up

    Trap bar DL
    140kg x 1 x 5
    160kg x 3 x 5

    Seated Cable Row
    79kg x 4 x 12

    Chin up
    BW x 5 x 5


    wasn't in humour after that so went home.
    was training at 7pm instead of 6am and didn't feel too energetic
    lunch out earlier didn't help
    What i did was good though , nice and smooth all round


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


    bike 5 mins
    warm up

    bench
    102.5kg x 5 x 5
    115kg x 3 x 1
    117.5kg x 2 x 1
    80kg x 12

    incline bench
    70kg x 3 x 6

    Chest Press
    40kg x 1 x 12
    60kg x 1 x 6
    50kg x 1 x 6
    40kg x 2 x 12

    db curl
    25kg x 3 x 8

    one-arm KB carry
    40kg x 8 x 40meters (2 laps of track - 4 set per side)


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


    elliptical machine 10 mins
    warm up

    Squat
    145kg x 2 x 5
    145kg x 1 x 2
    95kg x 20

    Front Squat
    80kg x 2 x 6

    lying Leg Curl
    25kg x 1 x 12
    35kg x 3 x 12


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


    elliptical machine 10 mins
    warm up

    Barbell OHP
    70kg x 3 x 5

    Machine shoulder press
    30kg x 3 x 12

    db lateral raise
    10kg x 4 x 12

    barbell front raise
    20kg x 4 x 10

    Db chest supported rear fly
    8kg x 3 x 15

    Dips
    BW x 3 x 12

    tricep pulldown
    60kg x 2 x 15

    hamstring are sore from sunday. sore as f...
    as a result I found this unpleasantish.


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


    elliptical machine 10 mins
    warm up

    trap bar DL
    140kg x 1 x 5
    160kg x 4 x 5


    then i got a phone call I'd been waiting 2 days for.
    after the call i lost all motivation and just couldn't be arsed training.
    so i went home and watched tv ate steak, black pudding and fried eggs with sweet potato fries(homemade) which was pleasant.


    on another note - i've dropped my calories too much in the past 2 weeks.
    about 2400 . gonna move back to 2600 approx see if I feel better.
    although I was pleased with the results at 2400 I didn't feel that good.


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


    elliptical machine 10 mins
    warm up

    pull up
    BW x 5 x 8

    Db Row
    45kg x 5 x 8

    Back Ext
    BW x 3 x 15

    Standing straight arm lat pulldown
    25kg x 2 x 15
    32kg x 3 x 15


    3 x 2min bag work

    missed most of back session on thurs so this was just to catch up
    just a random back workout


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


    spinning class - 30 mins

    front squat

    bar x 5
    40kg x 5
    60kg x 5

    70kg x ladder 1,2,3.....10

    - 30 secs between each set


    elliptical machine 20 mins



    been qt lately with work taking over.
    taking a week to 10 days to do some random work just for fun
    will resume what I was doing after that.


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


    elliptical machine 15 mins
    spinning class - 30 mins

    KB Swing - 32kg x 3 x 30 (60 sec rest)

    stretching
    elliptical machine 20 mins


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


    elliptical machine 10 mins

    warm up / stretch


    60kg barbell
    5 reps of :
    • RDL
    • Row
    • Power Clean
    • Push Press
    • Squat

    Rower 500m

    X 5 Rounds

    no rest between Rounds


    elliptical machine 10 mins


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


    elliptical machine 10 mins
    warm up / foam roll / hockey ball

    5 Sets of

    A1: Barbell Bench 100kg x 5
    A2:Barbell Row 80kg x 8

    Pull up
    BW x 8,8,8,6,5

    Shoulder Press machine
    40kg x 2 x 8
    60kg x 3 x 8

    stretch session

    3 sets of

    B1: Fly machine 45kg x 15
    B2: Rear Delt machine 45kg x 15



    elliptical machine 20 mins


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


    elliptical machine 10 mins

    spin class - 30 mins

    db curls
    17.5kg x 1 x 10
    22.5kg x 1 x 8
    25kg x 3 x 8

    tricep rope pulldown
    50kg x 5 x 15

    elliptical machine 15 mins


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


    elliptical machine 10 mins
    warm up, hockey ball

    Deadlift
    60kg x 1 x 5
    80kg x 1 x 5
    100kg x 1 x 5
    120kg x 1 x 5
    140kg x 1 x 1
    160kg x 2 x 1

    front squat

    80kg x ladder 1,2,3.....10

    - 30 secs between each set

    elliptical machine 10 mins


    wanted to do something else but I'd read something on tnation yest tips for deadlift and decided to implement some of them

    https://www.t-nation.com/training/13-ways-to-improve-your-deadlift-fast

    wasn't really aggressive deadlift session just playing about with the technique.
    result: it was easier although i didn't feel stronger.
    reckon I'd a 180 in me handy today which is ok as I haven't DL'd in a while .
    although I still don't like it that much.

    today was last day of this playing about with stuff. back to my routine next week after weekend in uk.


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


    elliptical machine 10 mins

    warm up

    DB Shrugs
    42.5kg x 5 x 20

    Farmers Walk
    50kg DBs x 4 x 20m

    tyre flip
    tyre x 3 x 5
    *with added jumping which was a joke that ended up quite benefical

    chin up
    BW x 5 x 5

    DB Row
    45kg x 3 x 8

    Straight arm pull down
    35kg x 1 x 15
    40kg x 1 x 15
    45kg x 3 x 15

    * different machine cos lat pull down was being used .
    different grip, bar, width and angle makes for heavier exercise but maybe not better

    Abs
    reverse crunch x 3 x 20
    6 inch leg iso hold x 3 x 60secs


  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    arayess wrote: »
    tyre flip
    tyre x 3 x 5
    *with added jumping which was a joke that ended up quite benefical

    Do you mean flipping it over and then hopping into the middle and then out the far side?

    Doesn't look as tiring as it is.


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


    Do you mean flipping it over and then hopping into the middle and then out the far side?

    Doesn't look as tiring as it is.

    yeah precisely .
    I figured I'd do it on a whim, by the end I was thinking why haven't I being doing this since the dawn of time.


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


    elliptical machine 10 mins

    warm up

    barbell ohp
    70kg x 2 x 5
    60kg x 3 x 5

    db lateral raise
    10kg x 4 x 12

    barbell front raise
    20kg x 4 x 10

    rear delt machine
    45kg x 4 x 15


    some bicep stiffness and forearm doms prevented a full 5 x 5 at 70kg .
    It just wouldn't move on 3rd set.

    off to the parade...parade v gainz....parade wins...

    on a different but training related note.
    2 years ago I would have missed the whole session cos i'd no time to fit in a whole session. now commitment like this is causing a big difference in performance and attitude where i go even if i'm busy and can't do a full session.
    this is good and despite a short not even great session this realisation makes me feel good.


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


    warm up - good focus on hip mobility

    Barbell lunge - front squat hold
    bar x 1 x 10
    40kg x 1 x 8
    50kg x 1 x 8
    60kg x 3 x 8

    Squat
    90kg x 20

    front squat
    80kg x 3 x 8

    leg curl machine
    35kg x 4 x 10

    sled pull - trx straps
    75kg x 6 x 20metres

    leg press
    100kg x 1 x 50

    elliptical machine 20 mins


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


    elliptical machine 10 mins

    warm up

    bench
    100kg x 2 x 5
    102.5kgx 2 x 5
    110kg x 1 x 1
    112.5kg x 1 x 1
    115kg x 1 x 1

    incline bench
    70kg x 3 x 6

    fly machine
    45kg x 3 x 20 * 10 sec iso hold at last rep each set

    chest press
    30kg x 3 x 12

    barbell iso hold 1 arm
    20kg x 1 x 5 (per arm)

    one arm barbell curl
    15kg x 2 x 5
    15kg x 1 x 8

    db curls
    25kg x 3 x 8


    pressing strength was better than tuesday but still a bit depleted .


  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    arayess wrote: »
    elliptical machine 10 mins

    warm up

    bench
    100kg x 2 x 5
    102.5kgx 2 x 5
    110kg x 1 x 1
    112.5kg x 1 x 1
    115kg x 1 x 1

    incline bench
    70kg x 3 x 6

    fly machine
    45kg x 3 x 20 * 10 sec iso hold at last rep each set

    chest press
    30kg x 3 x 12

    barbell iso hold 1 arm
    20kg x 1 x 5 (per arm)

    one arm barbell curl
    15kg x 2 x 5
    15kg x 1 x 8

    db curls
    25kg x 3 x 8


    pressing strength was pressing than tuesday but still a bit depleted .

    Is the barbell iso hold like holding a curl with forearms at right angle to upper arm?

    How long do you hold for?


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


    Is the barbell iso hold like holding a curl with forearms at right angle to upper arm?

    How long do you hold for?

    maybe i got the name wrong :confused:
    Its' like a 4/5 sec negative then second arm assists lifting it back up for anothe rep.


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


    elliptical machine 10 mins

    warm up

    DB Shrugs
    42.5kg x 5 x 20

    Farmers Walk
    50kg DBs x 4 x 20m

    tyre flip
    tyre x 3 x 5
    *with added jumping through the hole

    chin up
    BW x 3 x 8

    DB Row
    45kg x 4 x 8

    Straight arm pull down
    27.5kg x 3 x 15
    32kg x 2 x 15


    went to do battleropes but was overcome with nausea and run to the jack to puke. And puke i did.
    I've never puked training ever despite what i've done.
    mad stuff ted.


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


    elliptical machine 15mins

    spin class 40mins


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


    Spinning would make me throw up, i feel it


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


    warm up - good focus on hip mobility
    elliptical machine 10 mins

    Reverse Barbell lunge - front squat hold
    bar x 1 x 10
    40kg x 1 x 8
    50kg x 1 x 8
    60kg x 3 x 8

    Squat
    95kg x 20

    front squat
    90kg x 3 x 5

    leg curl machine
    35kg x 4 x 10

    sled pull - trx straps
    75kg x 4 x 20m
    100kg x 4 x 20m

    elliptical machine 20 mins


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