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


    elliptical machine - 5 min
    warm up - good focus on hip mobility

    box jump
    24inch x 3 x 5

    Trap Bar Deadlift
    140kg x 2 x 6
    150kg x 2 x 6


    Squat
    3 sets of
    C1: Squat 120kg x 8
    C2: Box Jumps 24 inch 30secs AMRAP


    25mins elliptical machine


    started something new today. get my conditioning up
    was supposed to do farmers walks but the sham that is flyefit strikes again.
    there was a class on , so couldn't use the track.
    was too crowded elsewhere to do them safely.

    that squat/box jump thing was a killer.

    I know I've been missing on here for a week.
    I was nursing a 3 day hangover (the shame) and busy with work but back at it.


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


    elliptical machine - 5 min
    warm up

    med ball
    backward throw against wall
    10kg ball x 3 x 5

    Push Press throw
    10kg ball x 3 x 5


    Push Press / Chin up
    C1 : Push Press 80kg x 4 x 6
    C2: Chin up BW x 4 x 8

    Overhead carry
    25kg DBs (50kg total) x 3 x 40m

    Rower
    concept 2
    level 10 x 2 x 500m

    threadmill
    incline 7% walk
    5 mins @ 5kph
    10 mins @ 5.5kph


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


    spinning class 45min


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


    elliptical machine - 5 min
    warm up

    med ball
    10kg chest throw x 3 x 5

    Bench/Row
    B1: Bench 100kg x 3 x 6 , 1 x 3
    B2: Barbell Row (dead stop) 90kg x 4 x 6

    Complex
    2 rounds of
    • Battle ropes x 30 secs (alternate arms)
    • inverted Row x 10
    • Battle ropes x 30 secs (both arms)
    • push up x 20

    60 secs between rounds


    Weighted Carry
    35kg bag x 3 x 80m

    Rower
    concept 2
    level 10 x 2 x 500m



    last bench was supposed to be 6 reps but after 3 i wasn't confident of making next rep
    complex was tougher than it sounded.
    first round of rower was slow I was wrecked , 2nd round wasn't bad.


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


    arayess wrote: »
    elliptical machine - 5 min
    warm up

    med ball
    10kg chest throw x 3 x 5

    Bench/Row
    B1: Bench 100kg x 3 x 6 , 1 x 3
    B2: Barbell Row (dead stop) 90kg x 4 x 6

    Complex
    2 rounds of
    • Battle ropes x 30 secs (alternate arms)
    • inverted Row x 10
    • Battle ropes x 30 secs (both arms)
    • push up x 20

    60 secs between rounds


    Weighted Carry
    35kg bag x 3 x 80m

    Rower
    concept 2
    level 10 x 2 x 500m



    last bench was supposed to be 6 reps but after 3 i wasn't confident of making next rep
    complex was tougher than it sounded.
    first round of rower was slow I was wrecked , 2nd round wasn't bad.

    To be fair, if you've danced with the battle ropes before you know that complex was no fun.


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


    elliptical machine - 5 min
    warm up

    circuit

    5 rounds of

    A1: Trap bar DL 130kg x 5
    A2: Dips BW x 8
    A3: High Pull 40kg x 5
    A4: Pull Ups x 8

    no rest between exercises
    2 min rest between rounds


    incline walk threadmill
    7% incline
    5 mins @ 5kph
    15mins @ 5.5kph

    20min total


    possibly could have had more weight on the DL and High Pull
    but wasn't sure at the start, I find it's hard to judge circuits for weights until you've done it once or twice


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


    elliptical machine - 5 min
    warm up

    jump

    hurdles over a bench x 3 x 5

    Hang Clean
    40kg x 2 x 5
    60kg x 2 x 5

    Deadlift
    120kg x 1 x 5
    140kg x 2 x 5

    complex

    2 rounds of:

    24inch box jumps 30 secs AMRAP
    hang cleans 40kg x 10
    Burpees x 10

    60 secs rest between rounds

    Sled Drag(with TRX strap).

    75kg x 3 x 20m
    100kg x 2 x 20m
    125kg x 2 x 20m


    Deadlift technique was beautiful but hand grip failed after 2 set at 140kg
    was supposed to do 4 sets.
    some higher power doesn't want me to ever deadlift .
    every time. something is amiss.


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


    elliptical machine - 5 min
    warm up


    box jump
    24inch x 1 x 5
    36inch x 2 x 5

    trap bar Deadlift
    140kg x 1 x 5
    150kg x 2 x 5
    160kg x 1 x 5

    squat box / jump

    squat
    120kg x 4 x 5

    box jump
    30inch x 4 x 30sec AMRAP

    Farmers Walks
    50kg DBs x 4 x 20m


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


    Are battle ropes the really big heavy ropes you're whipping at the floor


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


    bluewolf wrote: »
    Are battle ropes the really big heavy ropes you're whipping at the floor

    Yop


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


    Yop

    what he said.


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


    elliptical machine - 5 min
    warm up

    push press / chin up

    A1: Push press
    80kg x 1 x 5
    85kg x 4 x 5

    A2: chin Up
    BW X 5 x 8



    Spin class - 45min


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


      elliptical machine - 5 min
      warm up

      med ball
      10kg chest throw x 3 x 5


      Bench/Row

      B1: Bench 100kg x 5 x 5
      B2: Barbell Row (dead stop) 90kg x 5 x 5

      Complex

      3 rounds of
      • Battle ropes x 30 secs (alternate arms)
      • TRX Row x 10
      • Battle ropes x 30 secs (both arms)
      • push up x 20

      60 secs between rounds


      threadmill
      incline walk 7% @ 5.5kph 10mins

      flyefit losing it's buzz.
      great equipment (although a serious lack of barbell given the number of racks they have) but the place is packed in evenings and it's a kip at times. Not sure if it's the staff or the punters. at 6.30am loaded barbells lying about wasting my time taking them apart.
      The only thing keeping me there is the 24hour thing and it's cheap.
      ..ha ha..you get what you pay for :pac::pac::pac:
      rant.


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


      15min elliptical machine - 5 min
      30 min spin class

      deadlift
      60kg x 2 x 5
      80kg x 2 x 5
      100kg x 8 x 5

      just a session playing with the deadlift
      purposefully light enough just picking it up and seeing what felt right or not


      *
      It was 6.40am and I was stripping somebody else's 220kg rack pull.
      fcuk you very much.

      was kinda annoyed at myself , went out friday and got thrashed and with work stuff and being wrecked I didn't train all weekend.
      going to punish myself now with a lack of beer and nice things....


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


      elliptical machine - 5 min
      warm up


      med ball
      push press throw 12kg x 3 x 5

      Push press / Chin up
      B1: Push Press : 85kg x 5 x 5
      B2: Chin up : BW x 5 x 8

      med ball complex
      12kg slam ball thrown against trampoline

      3 rounds
      • Chest throw x 10
      • side throw left side x 10
      • side throw right side x 10
      • Slam x 10

      60 secs rest between rounds

      weighted carry
      40kg Kettlebell carried one hand x 4 x 40m (each side so 8 set in total )


      threadmill
      incline walk 7% @ 5.5kph 10mins


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


      elliptical machine - 5 min
      warm up


      6 rounds of :

      A1: Trap Bar Deadlift 160kg x 3
      A2: Dips BW x 8
      A3: Pull Ups BW x 8


      *
      Pull ups went 8,8,8,6,7,7


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


      elliptical machine - 5 min
      warm up

      box jump
      36inch x 3 x 5

      trap bar Deadlift
      140kg x 1 x 5
      150kg x 1 x 5
      160kg x 3 x 5

      Squat / Box Jump

      C1: Squat : 120kg x 4 x 5
      C2: Box Jump 27inch x 4 x 45 sec AMRAP


      stretch stuff


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


      elliptical machine - 10 min
      warm up


      med ball

      push press throw 12kg x 3 x 5

      Push press / Chin up
      B1: Push Press :
      80kg x 1 x 5
      85kg x 2 x 5
      87.5kg x 2 x 5

      B2: Chin up : BW x 5 x 8

      med ball complex
      12kg slam ball thrown against trampoline

      3 rounds
      • Chest throw x 10
      • side throw left side x 10
      • side throw right side x 10
      • Slam x 10

      60 secs rest between rounds

      plank
      RKC Plank X 2 X 30secs

      threadmill
      incline walk 7.5% @ 5.5kph 10mins


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


      elliptical machine - 10 min
      spinning class - 45 mins.


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


      elliptical machine - 10 min
      warm up

      trap bar deadlift
      140kg x 1 x 5
      150kg x 1 x 5
      160kg x 1 x 5
      170kg x 1 x 5


      threadmill
      incline walk 7.5% @ 6kph 10mins


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


      elliptical machine - 10 min
      warm up


      med ball
      push press throw 12kg x 3 x 5

      Push press / Chin up
      B1: Push Press :
      85kg x 3 x 5
      87.5kg x 2 x 5

      B2: Chin up : BW x 5 x 8

      med ball complex
      12kg slam ball thrown against trampoline

      3 rounds
      Chest throw x 10
      side throw left side x 10
      side throw right side x 10
      Slam x 10

      60 secs rest between rounds

      weighted carry
      40kg Kettlebell carried one hand x 4 x 40m (each side so 8 set in total )


      threadmill
      incline walk
      4 mins @ 7.5% @ 5.5kph
      6 mins @ 7.5% @ 6kph


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


      i don't have regular net access at the moment bar my phone
      hence the lack of updates.

      I am training away though

      todays effort:

      elliptical machine - 10 min
      warm up


      med ball

      push press throw 12kg x 4 x 5

      Push press / Chin up
      B1: Push Press :
      80kg x 1 x 5
      85kg x 4 x 5

      B2: Chin up : BW x 5 x 8


      prowler
      20mins prowler - 50kg on the prowler
      20meters laps
      alternate high and low bar.
      rest as needed

      elliptical machine
      fat loss level 8 - 10 min


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