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  • Registered Users Posts: 198 ✭✭twiddleypop


    Benched today again

    Warm ups
    65x17x15x15x15 Happy there was no drop off but grinded haaaaaaaard

    Incline Dumbbell Press
    3x12
    20,25,30

    Lat raises
    2x25

    Lat pull downs
    5x12

    Push ups
    5x12

    Tricep pushdowns
    minute on minute off

    Burnt good, will hurt tomorrow

    :)

    I actually really like the feeling of Chest doms even though the first time I ever had it I thought I was having chest pains.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Ah a great day Monday followed by an awful one today! Don't know what the hell was wrong with me but had a sick tummy all day but managed:


    Squats
    Warm ups
    115x8x8x5x5 awful even the bar felt like a tonne weight


    Front squats
    65x12x2

    Lunges just the bar
    3x12 each leg

    Kettle bell rows
    5x12 just the light ones

    V sit ups
    5x12
    Leg extensions
    3x1minute on one off

    Knocked for six hopefully its just a 24hr thing.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Warm up sets
    Closed grip bench
    70x12x12x10x10 Weeeeeeeak and never had a bar move that slow

    Overhead press
    30x12
    35x8
    40x8
    45x8

    With dumbells 15x15

    Skull crushers
    2x20

    Incline flys 5x12
    Bicep curls
    5x12 from 15lb to 20lb

    Bench
    21sx3

    Tummy better I think but still weak as f and that made me sweat way more than it should have.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Back to full strength and appetite lol. Ugh it's only 12pm and I already feel like there will be absolutely no feeding me today.

    Deadlifts
    Warm ups
    185x12x12x10x ehhh 9 and a half the 10th don't really come up

    Step ups
    4x12 el

    Rdls
    145x25x2

    Rows
    5x12

    Ab roll outs
    5x12

    Hamstring curls
    Minute on minute off x3
    Felt so good even did 10 mins on the cross trainer and some skipping
    Burst a blister on my hand doing pull ups during the week which never happened to me before but stung. Was so happy not to be feeling like a weakling it didn't affect things too much.

    So I have gone to the MMA gym a few times now doing muay thai and Brazilian jiu-jitsu classes and I'm so glad I went there instead of just joining the boxing gym.. it's so good (by good I mean it's tough) The teachers are class and its actually learning to fight. It's more expensive and a bit out of my way but it's worth it to do what I want to do. One of the coaches does great stretching and mobility drills too really knows his stuff which is great! My flexibility is decent and I found it really tough. Also I'm awful at skipping.

    Me and another female beginner last night in jiu-jitsu last night had the most polite choke hold practise ever it was very funny, pulling each other's ponytails out of the way first and everything. Meanwhile the more experienced dudes were literally trying to murder each other.


  • Registered Users Posts: 198 ✭✭twiddleypop


    75x15x15x12x12

    Incline Db
    4x12
    20 35 30 30

    Lat raises
    3xlots

    Lat pull downs 5x12

    Push ups
    5x12 these have got much better

    Tricep pushdowns
    3x 1 min on I min off

    Yesterday's active rest day was yoga and 2 hours of paddle boarding in windy conditions tough but so much fun! Upper body hates me right now


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  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats
    Warm ups
    115x10x10x10x8


    Front squats
    65x15
    70x15

    Lunges just the bar
    1x12 each leg
    With 65lbs 2x12 e/l almost died..

    Kettle bell rows
    1x12 yellow
    3x12 orange
    1x12 yellow (think yellows are 8kg and orange are 12kg)

    V sit ups
    5x12
    Leg extentions
    3x1minute on one off

    Great success. Not impressed I had to do it outside but got it done in the nick of time before it started lashing. Nice drop in temperature though the last few weeks though from mid 30 degrees to mid to low 20s meaning I can go for lunch time and evening walks again which I really missed!

    Eh still can't understand why there are three smith machines, 4 glute kickback/"butt blaster" machines AND ONLY ONE SQUAT RACK inside the gym.

    Did some sprints and skipping outside yesterday morning too just because I was awake but wanted a change of scenery. Long walk after work


  • Registered Users Posts: 198 ✭✭twiddleypop


    Closed grip bench
    70x12x12x12x10

    Overhead press
    35x12
    40x8
    45x8x2

    With dumbells 20x15
    15x15

    Skull crushers
    3x25 with 15lbs

    Incline flys 5x12

    Bicep curls
    5x12 from 15lb, 25, 30 then back to 25.. weird problem but able to lift the weight but the dumbells are really big and bulky wheras I think the dumbells in raw were the same weight but not as big. So I can't get them around my body

    Bench
    21sx3

    10 mins on stairmaster. All with no headphones. Pleased with that because I was at jiu jitsu and muay thai for three hours last night. Which isn't as mad as it sounds. A lot of watching and learning honestly, not like I was flat out for the full three hours. From now on though will probably change my days and take a rest day Fridays. I don't actually know where the energy came from for that workout actually, I was stuck to the bed and really contemplating not going so yeah funny how that goes sometimes


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts
    Warm ups
    175x12x12x12x10 not great hamstrings are so tight and sore couldn't get into position so kept the weight same as last week.

    Step ups
    4x12 el

    Rdls
    145x25x2

    Rows
    5x12

    Ab roll outs
    5x12

    Hamstring curls
    Minute on minute off x3

    Pull upsx3x3x3.. struggling to get anymore than three unless you count half reps...which I don't.

    Trying to do headstands practise most days. I'm so bloody close but keep getting stuck its frustrating me so much. Once I get one I reckon I'll just be upside down ALL THE TIME. Like a bat. I'll just sleep in them. People who can do them make them look so easy, they aren't!


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench warm ups
    80x11x10x8x8
    Yeah felt heavy a few pounds made a big difference
    Incline db press
    4x12 (20,25,30,30)

    Lat raises
    3x25

    Lat pull downs
    5x12

    Push-ups
    5x12

    Tricep pushdowns
    1 minute on 1 off
    10mins x-trainer medium effort at best


  • Registered Users Posts: 198 ✭✭twiddleypop


    Yesterday
    Squats
    Warm ups
    120x9x8x6x6


    Front squats
    Warm ups with the bar
    55x10
    65x15
    70x15

    Walking Lunges
    1x12 each leg with the bar
    2x12 65

    Kettle bell rows
    1x12 yellow
    3x12 orange
    1x12 yellow

    V sit ups
    5x12
    Leg extentions

    3x1minute on one off

    Today

    Closed grip bench
    70x12x12x12x10

    Overhead press
    35x12
    40x8
    45x8
    55x6

    With dumbells
    15x15
    10x20

    Skull crushers
    3x25 with 15lbs

    Incline flys 5x12

    Bicep curls
    5x12 First set 15lbs rest with 2

    Bench
    21sx3


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  • Registered Users Posts: 198 ✭✭twiddleypop


    So I deadlifted Saturday and forgot my phone and then forgot to even write it down straight away. So this is what I did (roughly)

    175x12x10
    185x8x2
    Eh vaguely remember thinking I was supposed to be doing 175 then went to 185 because it was feeling easy (ish)

    Step ups
    4x12 el used kettlebells for weight

    Rdls
    135x25x2

    Rows
    5x12

    Ab roll outs
    5x12



    Hamstring curls
    Minute on minute off x3

    Then went swimming

    Today.

    New program and new headphones :)

    Bench
    Warm up sets
    70x17x17x15x15x12

    Incline Bench
    Bar for 12
    50x15x3

    Facepulls
    3x25

    Seated Rows
    5x15

    Floor press
    20lbs x15 (someone has the 25s)
    30lbsx15x3
    30lbsx10


  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats

    105x10x10x12x12x12
    Got better as I went on honestly only explanation was didnt do enough warm ups but my last set was the best even if the last rep was a battle

    Split squats
    5x12 el (no weight moving up to 15lb each hand)

    Front squats
    70x12x3 (bit more weight next week)

    Rows
    5x15 65lbs

    Banded rows 5x12

    Ah one of the great days despite a poor nights sleep after a very interesting Tuesday off work.

    Did another scuba diving course and got followed round by a shark for most of it.

    The poor nights sleep was due to pondering the meaning of life etc after my near death experience. Large quantites of tea and chocolate were consumed to help with the shock may not have helped the sleep situation but perhaps fueled todays training.

    Is being chased by a shark an active rest day?

    (I'm exaggerating a bit, apparantly reef sharks are harlmless. I didn't know that at time though apparantly its unusual to be followed by one but it's because humans are feeding them)


  • Registered Users Posts: 198 ✭✭twiddleypop


    Wgb
    Bar x 12 x 2
    60x25x25x22x22

    OHP
    30x15
    35x12
    40x12
    45x12
    50x12
    55x10

    Skull crushers
    3x25

    Incline flys
    5x15

    Bicep curls
    5x15

    Wanted to do some cardio at the end but was caught for time due to being disorganised this morning. Might go back later or go to yoga. Was so knackered yesterday but good food, tea with friends and sleep cures all.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts (from Saturday)
    Lots of stretching and rolling and a sliotar buried in my lats for a while. Noticed how tight they were last night in yoga.
    Usual Warm up sets
    165x15x3
    165x12x2

    RDLs
    Warm ups x tonnes
    145x12x4
    my fave :heart:

    Step ups (on a fancy step up machine that I noticed a while ago)
    5x12 el (took a while to figure it out)
    Lat pull-down 5x15

    Ab roll outs 5x15



    Went to spin yesterday, to shake off the (very slight) hangover.

    Today

    Bench
    Warm up sets
    75x12x10x8x8x8
    That felt heavy as foook
    :angry:

    Incline Bench
    35 Bar
    45x8
    50x1
    50x12x2
    50x10

    Facepulls
    3x25

    Seated Rows
    5x15

    Floor press
    20lbs x15
    25x15x3 (waiting for the 30s)
    30x12

    Not efficient with time today.. not bothered though think I will go to muay thai tonight. Rest tomorrow (will do something light in the morning cos I'm gonna be awake at 6 anyway), big dinner for friends birthday tomorrow night squat Wednesday. Hairy few days nutrition/booze wise but had to go out for Halloween I love it :devil:


  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats
    110x8x8x8x5x5

    Ahh big drop off

    Split squats

    5x12el

    Front squats
    Barx12
    65x3
    75x12x3

    Rows
    65x12x5

    No time for core work will do later!


  • Registered Users Posts: 198 ✭✭twiddleypop


    Wide Grip Bench
    65x23x23x20x18

    Overhead press
    30x15
    35x12
    45x12
    55x8
    65x5 (Yay that's after coming on great,remember thinking I could overhead press a bar around this time last year and getting it up for one rep almost killed me.)

    Skull crushers
    3x25

    Incline Flys
    5x15 (confession I have been doing reverse flys by accident)

    Bicep Curls (using bar instead of dumbells find it a good bit easier)
    5x15

    And did my banded plank rows from yesterday
    4x12 each side

    They are really hard. Which is great because I generally find core work easy.

    Cardio somewhat neglected this week apart from muay thai so think I will just do a good cardio session tomorrow and writing it here so I'll actually do it... :sick:


  • Registered Users Posts: 198 ✭✭twiddleypop


    PS I did do that cardio on Friday, 10 minutes stairmaster, 15 minutes sprints

    Deadlifts
    175x10X10X9X8X8
    Nooot so easy

    RDLs

    145x12x4


    Step ups

    5x12 el with the step up machine thing

    Lat pull-down 5x15

    Ab roll outs 5x15

    Heading to a steakhouse for dinner tonight and would gladly eat it now only 10am though :'(
    Gonna be a looong day

    Today

    Birthday Benching

    75x12x12x12x10x10
    Weight worked out the same as last week and a good few extra reps (probably the excess birthday calories over the weekend)

    Incline Bench

    45x12
    50x12x4

    Facepulls
    3x25

    Seated Rows
    5x15

    Floor press
    20lbs x15
    30lbsx12x4
    Don't know if I will quite be able to lift the 35s up myself but will try next week

    My annual Halloween - Birthday - Christmas diet decline has begun!

    To be honest, don't feel too wonderful so will make an effort with good food this week. Really had a lovely birthday weekend so I'm not bothered and ready to train hard this week. Definitely feel like a few MMA classes might happen this week in the #maclife spirit


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Happy birthday :)


  • Registered Users Posts: 198 ✭✭twiddleypop


    Happy birthday :)
    Thank you!

    Wide Grip Bench
    Warm ups
    70x18x15x15x15x12

    Shoulder Press
    35 Barx15
    40x12
    45x12
    50x8x2

    Skull crushers
    3x25

    Incline flys
    5x15
    15lbs to 20lbs

    Bicep Curls
    5x15

    Ahh couldn't cope with training legs today, didn't get a winks sleep what with the world ending etc
    Yeah got sucked into watching the election results so feel like death

    Today

    Squats 115x6x6x5x5x5
    Happy enough. Felt better than last week. Always goes so so much better when I manage to get in the rack inside in front of the mirror. I know I should be able to feel my set up but I'm much better at seeing it. I don't stare at myself but I know by looking how far my apart legs should be and once I can see my arse down far enough I look up and drive up..

    Split squats
    5x12 each leg (Found these awful awkward at first but getting the hang)

    Front Squats
    Warm ups
    85X12X3

    Rows 5x15
    65lbs

    Banded planks

    5x15


    Much needed early night world of good. Yesterday was the worst day ever. Bank holiday this weekend caaan't wait. Will be quite busy in work for the next while so will be making most of morning gym sessions.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts
    185x8x8x5x5x5
    Yep things are getting heavy

    RDLs
    Loads of warm ups
    145x12x4
    Step ups
    5x12 el
    Lat pull-down
    5x15
    Went to pin 7 for 12 reps, pretty sure I haven't got 12 reps with that much before.

    Ab wheel was stuck in the studio with a class on so did banded planks and plank ups instead. Lost count but it was lots.
    Wifi has been awful in gym last few weeks so been jotting down stuff in the notes on my phone then posting it later..

    Bank holiday Monday benching
    Warm ups
    80x10x10x10x10x11
    Happy with that, started moving verrry slow towards the end but was determined not to let them drop off.

    Incline bench
    Warm ups
    65x12x4

    Face pulls
    3x25

    Seated rows
    5x15
    Dropped back a pin and did 20

    Floor press
    5x12 from 20lbs to 30lbs

    Then 10 mins on stairmaster

    So glad I threw myself out of bed and got it done early, a days diving ahead!
    Went diving yesterday too and honestly it just makes you soooo hungry. Apparantly it does burn hundreds of calories which I kind of think is bull because it's not that physical. Anyway who cares finally saw a turtle!


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  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats 120x5x5x3x3x3
    Could have been better

    Split squats
    5x12 each leg

    Front Squats

    Warm ups
    85X12X3
    Somehow managed to do an extra set of back squats 65x10, had the bar on my back and had them done before I realized it was too easy duh :sleeping: Will be making sure to make time for coffee in future

    Rows 5x15
    65lbs

    Banded planks

    5x15

    So I have one week left on this, then I'll have a few days and I'm going on holidays. So might just do a bit of a de-load and get back into it after holidays.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Wide Grip Bench
    Had to bench outside today it was really annoying because the bench was wobbly anyway (surface uneven)

    75x20x18x16x12x12x8
    Don't know how but threw in a 6th

    Shoulder press
    35 BAR X 12
    40X12
    45X8X4

    Skull crushers
    3x25 up to 30lbs

    Incline Press
    5x15 up to 25lbs

    Bicep curls
    5x15 up to 50 lbs
    (Small increases in weight for three of the above)


  • Registered Users Posts: 198 ✭✭twiddleypop


    Deadlifts
    195x3x3x2x2

    Rdls
    Warm ups
    150x12

    Step ups
    4x12 el

    Lat pull downs
    5x12

    Cable crunches x loads

    Happy enough. Have a gaelic match later so didnt bother with cardio, had training for it last night too.


  • Registered Users Posts: 7,131 ✭✭✭COH


    Squats 120x5x5x3x3x3

    So I have one week left on this, then I'll have a few days and I'm going on holidays. So might just do a bit of a de-load and get back into it after holidays.

    Negative on the deload - push hard til departure... just follow the same progression :)

    Deload & recover on hols instead


  • Registered Users Posts: 198 ✭✭twiddleypop


    COH wrote: »
    Squats 120x5x5x3x3x3

    So I have one week left on this, then I'll have a few days and I'm going on holidays. So might just do a bit of a de-load and get back into it after holidays.

    Negative on the deload - push hard til departure... just follow the same progression :)

    Deload & recover on hols instead


    Aye aye captain!


  • Registered Users Posts: 198 ✭✭twiddleypop


    Bench
    85x8x8x8x5x5
    So that's 82%
    Last reps of last sets moved verrry slow

    Inline bench
    70x15x4

    Face pulls
    3x25

    Seated rows
    4x15

    Floor press
    4x12

    Pretty happy with that


  • Registered Users Posts: 198 ✭✭twiddleypop


    Squats
    125x3x3x2x2x2
    I really think my squats have regressed and my deadlifts have improved in the past month or so.. not really happy at all.

    Split squats
    12x5 e/l

    Front squats
    3x13 working to 85lbs

    Rows
    5x12
    Last two sets with 70lbs

    Banded rows
    5x12

    Did muay thai last night and it wasn't hard at all, barely broke a sweat so had planned to do some cardio today but as if that happened did extra stretching and mobility instead. Sweated plenty squatting anyway :P

    I'm fierce p*issed off listening to nonsense about dieting and exercise.

    Why do smart people do stupid diets? Especially women. I won't continue this rant. If I got started I'd never stop.


  • Registered Users Posts: 198 ✭✭twiddleypop


    Wide grip bench
    70x18x18x18x15x15

    Shoulder press
    Warm ups
    50x8x8x6

    Skull crushers
    3x25

    Incline flys
    5x12

    Bicep curls
    5x12

    Deadlifts
    Warm ups
    200x3x2x2x2x2
    Harrrd
    Rdls
    145x12x4

    Step ups
    5x12 el

    Lat pull downs
    5x12

    Ab roll outs
    5x12

    Yep all good ðŸ˜႒


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