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A is for Accountability

  • 13-06-2016 10:20pm
    #1
    Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    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.


«1

Comments

  • Registered Users, Registered Users 2 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, Registered Users 2 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, Registered Users 2 Posts: 7,390 ✭✭✭COH


    Excellent :)


  • Registered Users, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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, Registered Users 2 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.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Bench
    Warm ups
    85x2x4
    85x5 (think I failed this 2 or three weeks ago but might have been 90 can't remember)
    Closed grip
    Barx loads
    65x5x2
    65x15

    OHP
    20x12
    30x12
    35x5
    45x8
    Attempted 55 failed got mad then did 2 push presses

    Drop set with dumbells
    15x12
    10x15
    5x20

    Ez bar curls
    Worked to 55x12

    Rope pull downs

    Lat raises

    10mins on bike at random level 12
    I confess been neglecting cardio
    I also confess to a few bad days eating. Very homesick and when I'm sad I eat (but not sad at all when I eat though)


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Bench
    Warm ups
    85x2x4
    85x5 (think I failed this 2 or three weeks ago but might have been 90 can't remember)


    Checked failed 87 a few weeks ago
    Previous 1 rep max is 42.5 or 93.5 pounds
    So hoping to get at least 45kg/100lbs

    47/105 would be loovely though
    This pounds to lb conversion thing is bullocks still


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Deadlifts
    Warm ups
    205x1
    225 got it half way
    205x2x2 **** ****

    Speed
    145x12

    Front squats
    Warm ups
    75x8x3

    Rows
    Drop set
    Lat pull downs

    Seated row
    Not great just about ticked the boxes
    Meh at least I'm not on a cross trainer having skinny/fit/diarrhea tea like most of the womens

    I'm really conflicted about what to do next.. I'm kind of thinking about going back to crossfit. There's a new coach who's quite good, gives me a hand sometimes and if I go to the 6am class i can do accessory work for another half hour or so.
    Not disciplined enough myself some days.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Warm ups

    155x1x2
    Paused
    4x8
    Rdls
    4x8
    Working to 155
    Lunges
    4x12el 65lb
    Hsc and leg extension
    4x12



    Really funny I did not want to do this at all... spend longer than usual warming up and giving myself a pep talk and ended up doing great. It was hard but more than happy.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Bench
    Warm ups
    90x2x2

    Could have done more very excited to test bench now haven't tested it since Jan now

    Flew up... what on earth. The gym charged me twice this month and when I told them they were so rude and I'm really annoyed so think I just need to get mad very morning for maximum weightlifting success haha

    Cgb
    Warm ups
    65x5x2
    70x12

    Shoulder press
    4x12 working to 45
    45x8
    Drop set with dumbells working down to 5lbx 20

    Bicep curls
    40x12x4
    Usually able for more weight than that but destroyed bench and shoulders

    Tricep rope pull downs lat raises
    4x12

    10mins random exercise bike
    Going Gaelic training tonight


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  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Deadlifts

    Warm ups
    215x1x1

    Speed
    155x6x2

    Front squats
    Warm ups
    95x5
    95x7

    Switched to crossed over grip been using the Olympic grip but it kills my wrists... is this cheating haha?

    Rows
    4x12

    Lat pull downs and seated rows
    5x12 nice and slow

    10 minutes O'Donovan brother inspired rowing 30 on 30 off

    Later than scheduled cos I fell asleep last night with all my gym gear in the washing machine.. annoying but more than happy with how that went. Just at home now full of endorphins and dinner :):)


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Deload squats

    Warm ups
    90x5x3

    Rdls
    80x5x3


    Sprints 15 mins 30 on 30 off
    5 min cool down on bike

    So happy I didn't have to do more weight today my back is badly sunburnt having a bar on it was not fun at all!


  • Posts: 0 CMod ✭✭✭✭ Tessa Short Narcotic


    Sunburnt lifting yowch


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Bench deload. Did this early in the morning and realised it nevet posted..

    Warm ups
    70x5x3

    Cgb
    55x5x3

    Did 15 mins sprints, loads of pull up work (can to 2 1/2 together now wide grip) and loads of stretching and rolling

    Did yoga today too after work it was amazing. Seriously hooked. Feeling greeeeeeeeeeeeeeeeat.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Network down in work and here I am looking up gym programs/crossfit/weightlifting shoes and belts/listening to nutrition podcasts. Remember when I used to read the daily mail like a normal person. I have several options after I test next week:

    1. Go back to crossfit 5 days
    2. Do another strength 3 day split and do some running on the side
    3. Do 3 day strength split and crossfit on the other 2 days
    4. 3 day strength split and take up boxing for cardio 2 or 3 days (there's a boxing gym right beside my house which my housemate goes to- wouldn't mess with her and what use is it being strong if I can't through a decent punch?)

    So a few options, once I decide what I'm doing I know I'll commit to it I just need to figure out what the goals are and what I want to achieve in the next few months.

    My yoga membership is up and it's really expensive can't really justify it.. so gonna buy a 10 class pass and just go weekly I think. I do love it but it's 300 bucks a month and I already pay 100 for gym membership. Trying to save for a few trips, really want a sports massage and honestly need to learn to prioritise and budget or figure out how to **** money.

    Bouncing ideas off whoever reads this..

    Need new shoes considering squat shoes but want a pair that I can do everything thing in so should I just get Reebok nanos?

    When should I really use a weightlifting belt?

    Is overtraining really a thing? Because I've been reading about deloads and they also mention overtraining as a reason to do them I thought it was just a break and chance for recovery?

    How much would running affect #gains? Say a 10km or half marathon? I hate running but loads of my friends are starting to train for one in December. There's a run in the dark in November too...


    I'm also really worried about getting Zika but really there's not much I can do about that.

    Much better use of a morning than doing my actual job


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  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Network down in work and here I am looking up gym programs/crossfit/weightlifting shoes and belts/listening to nutrition podcasts. Remember when I used to read the daily mail like a normal person. I have several options after I test next week:

    1. Go back to crossfit 5 days
    2. Do another strength 3 day split and do some running on the side
    3. Do 3 day strength split and crossfit on the other 2 days
    4. 3 day strength split and take up boxing for cardio 2 or 3 days (there's a boxing gym right beside my house which my housemate goes to- wouldn't mess with her and what use is it being strong if I can't through a decent punch?)

    So a few options, once I decide what I'm doing I know I'll commit to it I just need to figure out what the goals are and what I want to achieve in the next few months.

    My yoga membership is up and it's really expensive can't really justify it.. so gonna buy a 10 class pass and just go weekly I think. I do love it but it's 300 bucks a month and I already pay 100 for gym membership. Trying to save for a few trips, really want a sports massage and honestly need to learn to prioritise and budget or figure out how to **** money.

    Bouncing ideas off whoever reads this..

    Need new shoes considering squat shoes but want a pair that I can do everything thing in so should I just get Reebok nanos?

    When should I really use a weightlifting belt?

    Is overtraining really a thing? Because I've been reading about deloads and they all mention overtraining as a reason to do them I thought it was just a break and chance for recovery? I reckon you can overtrain but it's probably hard to do, I reckon I know my limits. Surely under training is riskier?

    How much would running affect #gains? Say a 10km or half marathon? I hate running but loads of my friends are starting to train for one in December. There's a run in the dark in November too...


    I'm also really worried about getting Zika but really there's not much I can do about that.

    Much better use of a morning than doing my actual job


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Ended up at crossfit somehow


    400m run
    21 KB swings
    12 pull ups with red band

    3 times in 15 minutes

    See it's grand for cardio but don't think the WODs do be strength focused enough. Eg see how hard gymfreaks WODs are (I know she's been doing it a while and not gonna be doing heavy olympic lifts straight away) but that's surely just a finisher and not a full work out? (Did warm up stuff first too but was in and out in half and hour)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    So a few options, once I decide what I'm doing I know I'll commit to it I just need to figure out what the goals are and what I want to achieve in the next few months.

    Decide your goals first and then it will be easy to see which training ideas will suit it.
    Need new shoes considering squat shoes but want a pair that I can do everything thing in so should I just get Reebok nanos?
    Flexibility is key here. I squatted for years using converse but when I finally made the switch to weightlifting shoes it made a huuuge difference to my squats---because flexibility was an issue for me. If flexibility isnt an issue for you than a flat pair of shoes like converse will suit perfect...but you'd obviously need to change to runners if you planned on running etc after. I've no experience with nanos for training so cant comment.
    When should I really use a weightlifting belt?
    I was a bit slow getting a Weightlifting belt. Trained for years without one cos I just wasnt lifting heavy enough to need it. When I'm squatting I do everything up to 70-75% beltless and then I use it, for cleans I never put it on until I'm near 60kg. I don't think it matters too much when you start to use one but make sure that you've built up a strong enough core that you are not dependant on it.
    Is overtraining really a thing? Because I've been reading about deloads and they all mention overtraining as a reason to do them I thought it was just a break and chance for recovery? I reckon you can overtrain but it's probably hard to do, I reckon I know my limits. Surely under training is riskier?

    I don't think overtraining is a thing for the general population, however I do think that people train stupidly which can lead to them burning the candles at both ends. You need to take an honest look at everything you are doing and make sure that what you are doing is not counterproductive...eg,,,if I decided to go for a 5km run tonight I'd probably ruin my training for the next 3-4 days. Same as, I normally do conditioning on a Thurs evening..as my coach had noticed that my hamstrings were tired yesterday (which is very rare for me, very hip dominant) I was told to skip conditioning so that I'd be fully recovered for a heavy session on Saturday. It's just prioritising...Saturdays are more important than me having the craic and sweating a bit :pac::D If you are following a strength programme there normally is some kind of down week or taper week at the end of a cycle or in the middle of it to help you recover.

    How much would running affect #gains? Say a 10km or half marathon? I hate running but loads of my friends are starting to train for one in December. There's a run in the dark in November too...
    If you hate running...why do it. You are only going to regret it 2-3weeks into training.
    Ended up at crossfit somehow


    400m run
    21 KB swings
    12 pull ups with red band

    3 times in 15 minutes

    See it's grand for cardio but don't think the WODs do be strength focused enough. Eg see how hard gymfreaks WODs are (I know she's been doing it a while and not gonna be doing heavy olympic lifts straight away) but that's surely just a finisher and not a full work out? (Did warm up stuff first too but was in and out in half and hour)

    LOL..I don't really do WODs. I'm a weightlifter training in a crossfit gym who is given a couple of conditioning pieces a week to keep me happy and to STOP me from going to the darkside...aka crossfit :pac::pac:

    Was that the entirety of your crossfit class? Just a metcon?? Don't think I'd be joining it if it was. I know the crossfitters in my gym have a tonne of strength work to do before they do their metcon at the end of the class. Also, outta 150 odd members in the gym I'd say only 4 or 5 gals and probs the same for the lads are allowed to use barbells in their metcons, the rest are not. Unless you have a decent strength base and have spent a decent enough time doing the lifts and focusing on technique then it shouldnt really feature in a metcon.,,it'll only lead to bad habits and people ruining themselves.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    I don't know why my post didn't go up again..

    Deadlift deload warm ups then 105x5

    Thank you gymfreak for your detailed response! You're doing such impressive training yourself. Goal is just to get fitter and stronger. Don't care about body anything else. So yeah you're right about the running thing really just have a couple of friends doing it. Sprints will probably do me just fine.

    I went to acrobatics yoga this morning sort of by accident and ended up balancing a maybe 170 pound man on my feet (PR lol, warmed up with my friend, whose probably around 120). This is why I like to weight train just so you can randomly do something like that.

    Went to the physio yesterday for massage which was amazing. He told me my traps and shoulders were awful tight, put down to office job and not the training/yoga. Said to do a bit more pulling and back work and less focus on chest stuff so that my posture improves.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Yay squat PR!

    165/ 74.8kg

    Thought I'd have time to test bench too but nope stupid work.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Bench Pr 105/47.5kg


    Been wanting 50kg for a year, think I could get it by the end of this year but it'll be a fight.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    No deadlift PR .

    Haven't been feeling great the last few days but I don't think I put in the work enough with deadlifting anyway to be honest. My technique went down the toilet for a few months and to be fair I have improved on form and recording myself and figuring out what I was doing wrong.

    So deadlift stands at 235/107


    Am I allowed be really glad that week is over? Can't wait to actually train again


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    So was back last week trying out a few new things but going to continue logging:

    Squats
    Warm up sets
    95x8x3
    95x12

    Front Squats
    Barx12
    55x12
    65x10
    70x8
    70x12

    Seriosly want to focus on ass to grass

    Rdls
    Bar x 12
    55x12
    75x12
    95x12
    135x12
    145x8

    Reverse lunge
    Bar on back couldn't manage any more:(
    4x12 each leg

    Glute ham raise. Never did these reckon they will be beneficial
    4x12 as slow as I could manage.

    Leg extension
    4x12 up to 7 pin

    Oh the pain after this last week was 10 out of 10 not looking forward to tomorrow ahhh well

    Exercising in the morning is the best honestly can't understand why people think it's insane. Improves concentration and mood so much. Or maybe it's the huge brekkie and coffee.


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Alternating Bicep curl

    15x15x5 well able for more weight but gym was so busy couldn't find the heavier weights so extra reps and sets :(

    Skull crushers
    10x15
    15x15x4

    Barabell curls
    40x15x3
    50 became free 12x2

    Tricep rope pushdowns
    5x12

    Chin ups and dips in between waiting for weights to become free was unplanned and didn't really keep count but should do more of these.. did 2 sets of palof presses too actually while lurking for dumbells to free up

    10 mins on bike
    10 mins interval sprints 30 on 30 off

    Bit sloppy and disorganised but it's only a lightish day anyway


  • Registered Users, Registered Users 2 Posts: 198 ✭✭twiddleypop


    Hmm boards wasn't working for me past few days so Wednesday: 14 Sep

    Bench
    35x10x2
    45x10
    55x20x18x15x15


    Inline dumbell bench
    10x15
    15x15x3

    Lat raise
    6x12
    8x20x20

    Lat pull down to pin 6
    5x12

    Close grip push ups
    5x8 (might have resorted to girl ones on the last set )

    Tricep pushdown
    3 x 1 minute ahhhh

    1000 metre row in 5 minutes

    Thurs 15
    Spin and sprints and stretching

    Friday

    Today

    Deadlifts
    Warm ups
    145x15x3
    145x12

    Step ups
    4x12

    Rdls
    Working to 135
    2x20

    Barabell row
    45x12
    55x12x4

    Ab roll outs 5x12


    Hamstring curl pin 3
    3x1 minute

    Many thanks to COH for randomly sending me a program


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