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A is for Accountability

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  • 13-06-2016 11:20pm
    #1
    Registered Users Posts: 198 ✭✭


    Not so brief intro..

    I started training in RAW about a year ago with COH.. made progress got super fit and strong and was pretty sure that I had the gym and nutrition nailed for life.

    Emigrated in February and I feel like in the last few weeks I've been slacking. I love training but have got a bit lazy. I have been doing crossfit along with my own training but pretty much been pissing against the wind by not having nutrition locked down. I want to start this thread purely for accountability. Thought about a Facebook/Instagram page but think there's just enough of that going on and since boards is where I started off strength training, this is where I decided to come back to.

    I haven't lost strength at all but it's time to start building again and set some PRs. After a couple of months of crossfit I kind of decided it's not for me. Its an option as part of the gym membership and honestly the coaches aren't great, its too busy and you have to share racks meaning you're not always lifting as much as you could. Plus they're not that strength focused and people are constantly and I mean constantly getting injured. Will be returning to powerlifting training plus a bit of cardio.

    I'm getting a car next week and it's going to help me so much. I have been cycling everywhere and it's so hot. It's hard to push yourself to cycle 5km in 30 degrees dead heat and then train. Hoping the car will give me a reason to stay off the booze aswell, doing far too much drinking here.

    Not going to do anything harsh foodwise, just going back to tracking properly with MFP, avoiding alcohol, sugar. Lots of meat, veg, eggs, nuts, healthy carbs basically. Living on an island has left me on an extended holiday mode,lots of eating out, socialising and meeting new people so time to reign it in a bit.


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Comments

  • Registered Users Posts: 198 ✭✭twiddleypop


    Training from today:

    Squats
    Bar 2 x 10
    30kg 1x10
    35kg 1x10
    40kg 1x8
    45kg 1x3
    50kg 6x6

    Paused squats 3 seconds
    35kg 4x8

    RDLs
    20kgx10
    30kgx10
    40kgx8
    50kgx8
    55kgx8

    Lunges
    4x12 EL

    Leg Extension and Hamstring Curl
    4x12

    And probably a 10km cycle roughly. Food all good today. Maybe a bit too little but was bank holiday here today so stayed in bed this morning and will be in bed early tonight so a short day if that makes sense


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench today hampered by a slight shoulder niggle I picked up last week. Thought it was fine but it started to play up will get it checked if it persists. Kept things lightish for that reason

    I'm changing to pounds because that's what they use here bloody confusing but anyway.

    Bench
    35lb bar x 20 (45s all in use)
    55lbx10x2
    65lbx8
    75lb 8x3

    Incline bench
    35lb Bar x 20
    55lb x20
    60lbx8x3

    Shoulder press
    10lbx20
    12lbx2x20
    15lbx15
    5lbx20
    Would usually be doing a good bit heavier

    Bicep curl with bar
    30lbx15
    40lbx12x3
    50lbx12

    Tricep pushdown
    5x12

    Lat raises
    4x12

    10 min intervals on the stairmaster my new cardio weapon of choice not because I enjoy it or because it's trendy but because if I don't move my arse I'll fall off

    Getting off work early tomorrow to go bowling with my team so no gym. Lots of socialising with work. Free bar and fried food almost weekly not to mention the birthday cakes. On the ball today though :-)
    I'd also like to mention that I'm a woman not a weakling in case it wasn't obvious


  • Registered Users Posts: 7,117 ✭✭✭COH


    Excellent :)


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts
    55x12x2
    75x12
    95x10
    105x8
    125x6
    145x6
    155x3x4

    Speed deadlift
    105x6x3

    Front squats
    Bar x 10 x2
    55x8
    65x8
    75x8
    75x10

    Rows
    35x12
    55x12
    60x12x2

    Lat pull down
    3x12
    75x7
    Back to 60x 12

    Lat raises 4x12

    Be lying if I said I enjoyed that it's so hot (32 degree) never usually train this late want to start training in the morning again from next week.


  • Registered Users Posts: 198 ✭✭twiddleypop


    All in lbs
    45x10x2
    65x10
    75x10
    95x8
    110x1
    120 5x5
    Paused
    85 4x8

    RDLs
    45x12
    65x12
    95x8
    115x8
    125x8

    Split Squats and kicks
    4x12 Smith machine 80lbs

    Leg extension and curls
    4x12 working up to 6th pin

    Felt fabulous but won't tomorrow
    Had gaelic matches all day Saturday and went to yoga and a boxing workout on the beach yesterday then swimming/snorkeling so pretty active weekend. Best week of food in a while too honestly despite a sneaky 3 drinks Saturday. Got a friend staying with me for a few days now so will struggle between being a fab hostess and eating properly. Probably will be eating out quite a bit this week too


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  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench
    45x12x2
    55x10
    65x10
    75x8
    85x2x4

    Incline Bench
    35x12
    55x8
    60x8
    65x4
    55x8

    Shoulder press
    10x12
    15x12
    20x8
    15x12
    10x15

    Bicep curl barbell
    30x12
    40x12
    50x12
    40x12

    Tricep rope pull downs
    4x12 working up to 80

    Lat raises
    4x12 10 pounds each hand

    5 mins sprints that's all I had time for..

    Did a quick 45 min cardio session yesterday. Intervals on stairmaster, sprints and some core stuff


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts
    75x8x3
    95x8
    115x6
    125x1
    145x1
    165x1
    185x1x6


    Speed deadlift
    125x6x3

    Front squats
    35x12x2
    55x10
    75x10
    85x8

    Rows
    30x12
    40x12
    50x12
    70x12 had to surrender squat rack and use the small barbells no 60s but well able for 70 will should for more next week

    Lat pulldown
    50x12
    60x12
    60x12
    75x6
    60x6

    And really had to go had meeting in work. Probably could have been a bit more efficient with time but so many miles better than my deadlift session last week I'm happy enough

    Deadlifts have suffered the most of all my lifts since moving, probably always needed the most instruction on them from COH but they've started going really well again. When I next test not expecting to add much because I've really only started to do heavyish again. Crossfit class did not focus on deadlifts much.

    Also in the water a lot over here and it's softening my callouses that I did nothing but complain about when I first started lifting, now I know I need them

    In other ridiculous problems I stepped on iguana **** in my bare socks.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Wifi in the gym not working this morning but actually remembered where abouts I was last week

    Squats
    35x10x2
    55x10
    75x10
    95x3
    115x1
    125x4x3

    Paused (evil)
    85 4x8

    RDLs
    45x12
    65x12
    85x12
    115x8
    135x8 no bother

    Walking lunges
    4x12 each leg

    Leg extension
    3x12
    1x8 7th pin, aim for 10 next week

    Hamstring Curl
    4x12 6th pin I think

    Not a great week of food as predicted. Eating out is nightmare here they're extremely tight with their meat and fish and liberal with carbs. Definitely miss Dublin resteraunts most off all :(


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench was a disaster. Probably didn't give myself enough rest between sets I don't know. Food and sleep fine so can't really account for it

    35x12x2
    55x12
    65x10
    75x8
    80x1
    Failed 87, tried again with a spotter but wouldn't count it I could feel him lifting it but even though he said he didn't
    Back to 80 3x3
    Incline
    35x12
    40x12
    45x10
    57x8x2
    Shoulder press
    10x12
    20x12x9
    15x12x2
    Curls
    40x12x2
    50x12x10
    40x12
    Tricep
    4x12 50 65 65 80
    Lat raises
    4x12

    Was so annoyed at failing bench really powered through the rest


  • Registered Users Posts: 198 ✭✭twiddleypop


    75x12x2
    95x10
    115x6
    135x6
    155x3
    165x1
    185x1
    195x2x2
    Last set slow to come up

    Speed deadlift
    115x8x4

    Front Squat
    35x10
    55x10
    65x10
    75x3
    85x8 Need to work on shoulder wrist mobility here really struggling but feel I could do more weight

    Front rows
    4x12
    1x10 at 75
    Back to 55 for 15

    Lat pulldown used a different machine this week weights different I think
    4x12 up to 60

    Seated row
    Working up to 75

    Really enjoyed that

    Signed up for some yoga classes so will be interesting to see what effect it will have


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  • Registered Users Posts: 198 ✭✭twiddleypop


    40x12x2
    55x12
    65x10
    75x8
    85x8
    105x5
    115x1
    125x1
    135x2x3 PR I'm pretty sure

    Paused 3 sec
    85x8

    Rds
    45x12
    55x12
    85x12
    105x8
    125x8
    135x12

    Walking lunges
    4x12 el

    Leg extension 4x12
    1x10 7th pin

    Hamstring Curl
    4x12

    More than happy with that


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench
    45x12x2
    55x10
    65x8
    75x3
    80x1
    85x1
    90x1x1
    After failing 87 last week... think the answer was bad set up or just fatigue because that felt ok! Actually made a calculation error there was only supposed to be doing 87 again. Wouldn't have got a second rep though.

    Incline bench
    45x12x2
    55x12
    65x8
    75x4

    Shoulder press 35lb bar
    12x2
    45x8
    40x10
    20x20
    Bicep curls and tricep pull downs

    Same as last week

    Lat raises
    4x12

    Did power yoga and around 20 minutes cardio yesterday.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Ah raging everything got deleted but something like
    Usual warm up sets deadlifts
    175x3x4
    Speeds
    105x12x2
    Front squats
    Barx 12
    65x12
    75x12
    80x12
    Rows
    Barx12
    55x12
    65x12
    70x12

    Lat pull downs
    4x12

    Need to get outta bed earlier on deadlift days. Going to shake up the program next week. Then I stopped working on pull ups when i hurt my shoulder and have kind of been messing around with them but going to dedicate more time to getting wide grip ones. Also get myself to the gym 15 mins earlier in the mornings much prefer morning sessions


  • Registered Users Posts: 198 ✭✭twiddleypop


    Barx12x2
    65x10
    85x10
    95x3
    105x12x15

    Paused 3 sec
    70 4x8

    RDLs
    Barx12
    75x12
    95x12
    125x12x2

    Bulgarian split Squats
    4x12

    Leg extension and Hamstring Curl

    4x12

    Decline sit ups 4x12

    Learned to scuba dive and tried hot yoga over the weekend. Appetite through the roof lol and I've had to get a cake for a colleague (how selfish of her to have a birthday Monday when everyone is back on their diet) which I will definitely be sampling .


  • Registered Users Posts: 198 ✭✭twiddleypop


    [font=arial, sans-serif]Bench
    Barx12x2
    55x10
    65 4x2
    65 x16[/font]


    [font=arial, sans-serif]Closed grip
    Barx12
    55x5x2
    55x12[/font]


    [font=arial, sans-serif]Shoulder press
    35 barx12
    40x12
    45x6
    35x10[/font]


    [font=arial, sans-serif]Ez bar curls (felt awkward haven't done before)
    25x12
    35x12
    45x12x2[/font]


    [font=arial, sans-serif]Tricep rope pull downs
    4x12[/font]


    [font=arial, sans-serif]Palo press 4x12 es[/font]

    [font=arial, sans-serif]Forgot about my pull ups til the end[/font]
    [font=arial, sans-serif]Holds x 5 between 15 and 20 seconds[/font]
    [font=arial, sans-serif]Will have to remember to do them first arms deeead[/font]


  • Registered Users Posts: 198 ✭✭twiddleypop


    Assisted pull ups number 8x8
    Number6x5 number 5x3x2

    Deadlifts
    65x10
    85x10
    105x8
    125x4
    145x3
    155x3x8
    Rack pulls
    Bar
    85lbsx5
    105x5
    135x5 Should have been heavier but hands in bits

    Front squat
    Barx12
    55x15x2

    Rows
    Bar
    55x12
    75x12x2

    Lat pulldown and face pulls
    4x12

    Pretty decent. Loving the yoga so far.

    Murderous with hunger.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Negative Chins 3x2
    Think I managed a full pull up in there can do one depending on the day

    Barx10x2
    55x12
    75x8
    105x3
    112x10

    Paused
    80 8x4

    RDLs
    55x12
    75x12
    105x8
    125x3

    Lunges
    4x12
    Leg extension
    Pin 7 4x12

    Hsc
    4x12

    Decline sit ups
    4x12


    Very meh didn't sleep great


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench

    Barx12x2
    45x12
    55x8
    65x4x2
    70x8

    Closed Grip
    55x5x2
    55x12

    Shoulder Press (Bar)
    30lbx 12
    40x12
    45 Bar x12
    55x5
    Dumbell shoulder press
    10lb each armx 12
    5lb x 20

    EZ Bar Curl
    Bar x12
    35x12
    45x12
    55x12

    Tricep Pull down x 12

    Lat raises x12

    Had time for cardio for once 10 mins stairmaster level 15

    Really good but almost vomitted on the stairmaster... Think I'm better not to eat in the mornings, I never really did before but do if I feel hungry. Only had coffee and banana but almost saw it again


  • Registered Users Posts: 198 ✭✭twiddleypop


    Arg so deadlifts didn't go to plan..

    All the plates are outside and they've all got wet and now won't fit on the bars ****ing stupid gonna come back tomorrow and just do my prescribed deadlift stuff

    Deadlifts
    Warm ups
    135x6x4 couldn't get anymore weight on plates got stuck and two guys spent ages trying to pull them back off arggg think I might move gyms can't deal


    Fs
    35x10
    55x10
    75x12x2

    Rows
    Warm ups
    65x12

    Lat pull downs
    4x12

    Face pulls
    4x12

    So basically fannied around for a half an hour with stupid plates and then some accessory work.

    Moving gyms. Rudest staff ever you'd swear I was after breaking the equipment when it obviously shouldn't be all kept outside in tropical rain.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Quite a hissy fit yesterday but as promised

    Pull ups 2 unassisted
    Green band 3x10 too easy really
    Deadlifts

    Warm ups
    185 pounds 10 singles
    Not easy watched a video of the last few reps and lower back could have been tighter honestly

    Then did all my accessory work yesterday so did a little WOD to work on hip drive

    Kettle bell swingsx20 16kg then a 20kg one
    RDLsx 20 50 pound to 80 pound
    Push-ups just cos I haven't in ages 10
    X4

    On the exercise bike now for 10 mins

    Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do


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  • Registered Users Posts: 198 ✭✭twiddleypop


    Quite a hissy fit yesterday but as promised

    Pull ups 2 unassisted
    Green band 3x10 too easy really
    Deadlifts

    Warm ups
    185 pounds 10 singles
    Not easy watched a video of the last few reps and lower back could have been tighter honestly

    Then did all my accessory work yesterday so did a little WOD to work on hip drive

    Kettle bell swingsx20 16kg then a 20kg one
    RDLsx 20 50 pound to 80 pound
    Push-ups just cos I haven't in ages 10
    X4

    On the exercise bike now for 10 mins

    Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do


  • Registered Users Posts: 198 ✭✭twiddleypop


    Quite a hissy fit yesterday but as promised

    Pull ups 2 unassisted
    Green band 3x10 too easy really
    Deadlifts

    Warm ups
    185 pounds 10 singles
    Not easy watched a video of the last few reps and lower back could have been tighter honestly

    Then did all my accessory work yesterday so did a little WOD to work on hip drive

    Kettle bell swingsx20 16kg then a 20kg one
    RDLsx 20 50 pound to 80 pound
    Push-ups just cos I haven't in ages 10
    X4

    On the exercise bike now for 10 mins

    Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do


  • Registered Users Posts: 198 ✭✭twiddleypop


    Quite a hissy fit yesterday but as promised

    Pull ups 2 unassisted
    Green band 3x10 too easy really
    Deadlifts

    Warm ups
    185 pounds 10 singles
    Not easy watched a video of the last few reps and lower back could have been tighter honestly

    Then did all my accessory work yesterday so did a little WOD to work on hip drive

    Kettle bell swingsx20 16kg then a 20kg one
    RDLsx 20 50 pound to 80 pound
    Push-ups just cos I haven't in ages 10
    X4

    On the exercise bike now for 10 mins

    Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do


  • Registered Users Posts: 198 ✭✭twiddleypop


    Legs legs

    Hamstrings still sore after Saturday

    Squats
    Barx10x2
    65x10
    85x8
    105x5
    115x1
    125x11x10
    Delighted with that remember quite clearly that being one rep max. Able more reps than last week at heavier weight presumably because the squat rack inside was free and it's not 30 degrees in here

    Paused 3 sec
    90lb 4x8

    RDLs
    Kept it light as hamstrings protesting
    Worked up to 125x12

    Walking Lunges
    2x12el with 20lb KB each hand

    Leg extension
    4x12
    Hamstring curl buuurn
    4x12

    Oops and forgot pullupwork til the end

    Negative chins 3x3


  • Registered Users Posts: 198 ✭✭twiddleypop


    Chin holds by 5

    Barx10x2
    55x10
    65x8
    75x6
    75x2
    80x8 yay. Made a slight mess of the numbers could do with fractional plates
    Closed grip
    65x5x2
    65x15

    Overhead
    35 barx12
    45x8x2
    20x12
    10x20

    Curls
    40x12x2
    50x12
    40x15 someone using ez bar for ages

    Tricep rope pull downs

    Raises
    4x12
    Stairmaster 10 mins of torture

    Still doing yoga on alternate days making great progress actually in a short time even though performance varies depending on how sore I am from gym


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts

    Warm up sets working to
    180x2x5

    Speed deadlifts
    105x15

    Front squats
    Warm ups then
    75x15x2

    Rows

    4x12

    Lat pull downs
    4x12
    1x15

    Face pulls
    4x12

    Yay fun weekend planned


  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats
    Warms ups
    135x7x6
    So nervous about this mental block I suppose kept thinking that it weighs more than me. Imagined an exit strategy and then it was actually not heavy at all. First set maybe a bit high but wasn't nervous for the second set so looked a lot better.
    PR by a long long shot

    Paused 3sec
    105 4x8 turned strange colour on the last set

    Rdls
    Barx12
    95x12
    105x8
    135x8
    155x8 pretty sure that's a PR too

    Lunges
    3x12 el (12kg kB each hand, then 45lb bar then 65lb)
    First set with kettlebell then thought feck it I'll try with the bar on my back and it was actually easier somehow than having the weight by my side. More balanced.
    Hate lunges btw

    Then HSC and leg extension
    4x12

    Once again in work with wet hair and like a drunk 5 year old applied my makeup cos finishing leg extensions is more important.

    Workouts around 1hr 15 minutes but first 10-15 is rolling and stretching which must be the most under rated thing on earth. Definitely notice a huge difference when I am diligent with it. Do the limber 11 religiously.

    Definitely think yoga is helping with breathing and flexibility. Next big goal is a handstand!


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bar
    55x10
    65x6
    80x2x4
    80x8 Decided to weight same for amrap set because another tiny bit of weight here seems to make a huge difference wanted a ninth but eh

    CGB
    Barx12
    55x12
    65x15

    Ohp
    30x12
    45 bar x12
    50x8 read a tip about squeezing bum on these worked a treat
    Drop set with dumbells
    15x15
    10x15
    5x20

    Ez bar curl
    Bar
    25x12
    35x12
    45x12
    55x12

    Tricep rope pushdown
    5x12

    Lat raises
    4x12e


    Not doing any "core" stuff cos it's covered in yoga.. going Gaelic training tonight for cardio.
    Extremely sore after legs Monday blame the lunges


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts

    Warm ups to
    190x3x3 hhhaaarrd

    Speed
    135x6x2

    Fs
    Worked up to 85x8

    Rows
    4x12
    Up to 75

    Lat pulldown and face pulls 4x12

    One of those days where I think it was more hot and sweaty outside than intense


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  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats warm ups
    145x3x2.5x2

    Was recording those and wasn't happy with the last rep on the second set so went back and just did 2 more for confidence really. Shooting for 155x2x2 next week and then a deload then test.

    Paused squats
    105x4x8

    Rdls
    5x12 working to 145

    Lunges 3x12 el
    45 bar then two sets with 55
    Leg extensions and curls
    4x12
    Pin 8 on the leg extension for 6 reps for my sins

    Sleeping like a baby for someone that is an insomniac. Definitely feel like the peak is near looking forward to testing and going to do a ludicrous amount of yoga and mobility stuff on the deload week to keep myself sane.


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