Go hard or go home

Naos · 28-01-2010 02:22PM

Tuesday:

Jog - 2km

Wed:

Squats:
5 x 5 x 82.5kg

Clean & Press:
5 x 5 x 42.kg

Naos · 29-01-2010 10:18AM

Thurs:

Bentover Rows - 1 x 5 x 42.5kg
Kettlebell Clean & Press - 1 x 5 x 20kg
Incline situps: 1 x 10 x 18kg
Pullups x 5

--> Superset x 5

Jog - 3km (All jogs in park)

Naos · 01-02-2010 06:02PM

Sat:

3km Jog in park.

Tonight:

Jiujitsu

Naos · 04-02-2010 10:09AM

Last night:

Today:

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 80kg
1 x 5 x 100kg
1 x 5 x 120kg (PB

)

Bicep Curls:
3 x 6 x 17.5kg
1 x 5 x 17.5kg

Ez Curl on Preacher: (Taking bar as 7kg)
1 x 6 x 17kg
2 x 6 x 27kg

3km jog in Phoenix Park

Naos · 05-02-2010 12:48PM

Last night:

Kettlebell Clean & Press - 1 x 8 x 20kg
Dumbell press - 1 x 8 x 16kg

Supersetted x 3

Incline situps: 1 x 10 x 20kg
Front & Side plank for as long as possible
Chinups: 8 (7 Set 2 then 6 Set 3)

Supersetted x 3

Naos · 05-02-2010 07:15PM

Today:

Squats:
5 x 5 x 85kg

Clean & Press:
5 x 5 x 45kg

Bentover Rows:
5 x 5 x 45kg

Dips: 3 x 8 x Bodyweight

L-ups: 3 x 8

Naos · 08-02-2010 11:05AM

Sat:

3k Jog in Park

Sun:

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 120kg

Ez Curl on Preacher: (Taking bar as 7kg)
3 x 6 x 32kg

Naos · 09-02-2010 03:52PM

Mon:

3km jog in Park

Naos · 11-02-2010 10:19AM

Last night:

Clean & Press:
5 x 5 x 50kg

Kettlebell Clean & Press - 1 x 5 x 20kg
Chin ups x 5
Pressups x 10

Supersetted x 3

3km Jog in Park

Naos · 18-02-2010 01:42AM

Was away for Valentines Weekend so took a wee break there!

16th Feb

3km run in Park

Wednesday

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 110kg

Ez Curl on Preacher: (Taking bar as 7kg)
3 x 6 x 32kg

Seated Overhead Barbell Extensions: (Taking bar as 7kg)
3 x 6 x 32kg

Naos · 19-02-2010 01:32AM

Tonight:

4km jog (with stop + start)

Naos · 26-02-2010 12:42AM

Mon: Jiutjisu

Tues and my first night in TF!:

Benchpress:
1 x 5 x 85kg
4 x 5 x 80kg

Squat:
5 x 5 x 80kg

Ez bar? Preacher Curl:
5 x 5 x 25kg bar

Dumbell Overhead Press:
5 x 5 x 17.5kg

Tonight: 3km jog in park

cardio,shoot me · 26-02-2010 08:40PM

what tf did you join naos?

Naos · 04-03-2010 10:15AM

Joined TF in Castleknock. You up there?

Haven't had much time to get there though the past 2 weeks, manic with work, so just sneaking out for a few jogs in the park :S

Mon: JiuJitsu
Tues: 3km Jog in Park
Wed: 3km Jog in Park

Naos · 19-04-2010 10:32AM

****** NEW PLAN ******

Having read Transforms posts in here a lot, I decided to enlist in his help. Had my first session with him on Saturday.

We did an exercise which lasted just over 3 and a half minutes - I thought my lungs were going to explode. Haven't felt that in a long, long time. We went through a lot of exercises & streches and spoke about nutrition.

So I now have a new progam, new eating plan and some fresh enthusiasm to work my ass off.

This morning:

Squats + Inverted Rows:
5 x 70kg
10 Inverted rows

5 Sets

Dumbell Press & Straight Leg DL:
10 x 18kg
5 x 50kg (First time doing these, back was still slightly stiff from Sat)

5 Sets

Bicep Curl & Side Something (Edit this later!)
8 x 20kg (+ weight of w bar?)
12 x 18kg both sides

4 Sets

Transform · 19-04-2010 08:25PM

Naos wrote: »

****** NEW PLAN ******

Having read Transforms posts in here a lot, I decided to enlist in his help. Had my first session with him on Saturday.

We did an exercise which lasted just over 3 and a half minutes - I thought my lungs were going to explode. Haven't felt that in a long, long time. We went through a lot of exercises & streches and spoke about nutrition.

So I now have a new progam, new eating plan and some fresh enthusiasm to work my ass off.

This morning:

Squats + Inverted Rows:
5 x 70kg
10 Inverted rows

5 Sets

Dumbell Press & Straight Leg DL:
10 x 18kg
5 x 50kg (First time doing these, back was still slightly stiff from Sat)

5 Sets

Bicep Curl & Side Something (Edit this later!)
8 x 20kg (+ weight of w bar?)
12 x 18kg both sides

4 Sets

remember to tak before photos this week as the results are going to come thick and fast

Naos · 20-04-2010 11:18PM

Tues:

Cardio on Threadmill:

Grade 1.5
Warmup: 4 mins at 8.0

1 min at 14
2 mins at 10
x 4

1 min walk at 5
1 min jog at 8
1 min run at 13.5
x 5

My cardio is pretty sh1t but it'll get better!

Naos · 22-04-2010 12:45AM

Wed:

Crossfit Cindyish:

5 x inverted rows
10 x press ups
15 x squats

7 Sets in 9m 54s
10 Sets (total) in 17m 24s

Going to tackle this one again in a few weeks and kick it's ass.

Naos · 23-04-2010 08:53PM

Fri:

(A) Deadlifts
1 x 4 x 40kg
1 x 4 x 70kg
1 x 4 x 90kg
1 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 120kg

(A) Over Arm Presses
1 x 8 x 12kg
5 x 8 x 14kg

(B) Pullups:
4 x 5

(B) Step Lunges:
4 x 8 (each leg) x 14 kg dumbells

(C) Reverse Curls
3 x 20

(C) Russian Twists
3 x 10 x 5kg

Transform · 25-04-2010 09:15PM

Naos wrote: »

Fri:

(A) Deadlifts
1 x 4 x 40kg
1 x 4 x 70kg
1 x 4 x 90kg
1 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 120kg

(A) Over Arm Presses
1 x 8 x 12kg
5 x 8 x 14kg

(B) Pullups:
4 x 5

(B) Step Lunges:
4 x 8 (each leg) x 14 kg dumbells

(C) Reverse Curls
3 x 20

(C) Russian Twists
3 x 10 x 5kg

good session yesterday and hope you are feeling the effects today

Naos · 26-04-2010 10:46AM

Transform wrote: »

good session yesterday and hope you are feeling the effects today

Cheers Dom, I was! Looking forward to bringing those hanging knee raises into my training!

This mornings session:

(A)Squats:
4 x 5 x 80 kg

(A)Inverted Rows:
4 x 13

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 70kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

(C) Side Something:
2 x 10 x 25kg

(C) Weighted Crunches:
20 x 5kg
20 x 10kg

Was running out of time so had to cut the two ab exerises short.

Ps. Made the flapjacks last night, they're awesome!

Transform · 26-04-2010 08:58PM

Naos wrote: »

Cheers Dom, I was! Looking forward to bringing those hanging knee raises into my training!

This mornings session:

(A)Squats:
4 x 5 x 80 kg

(A)Inverted Rows:
4 x 13

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 70kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

(C) Side Something:
2 x 10 x 25kg

(C) Weighted Crunches:
20 x 5kg
20 x 10kg

Was running out of time so had to cut the two ab exerises short.

Ps. Made the flapjacks last night, they're awesome!

glad you liked them and i have yet to find a client that does not like them - soooo handy and feels like a treat

Naos · 29-04-2010 01:18PM

Damn right they feel like a treat, rocked into the cinema last night with my flapjack in hand and was lovely

Wed Night:

6 x Burpees
7 x Knee Ups
8 x Dumbell Pullover (20kg)

6 Rounds in circa 10 mins
8 rounds in circa 15 mins.

Transform · 03-05-2010 10:25PM

Naos wrote: »

Damn right they feel like a treat, rocked into the cinema last night with my flapjack in hand and was lovely

Wed Night:

6 x Burpees
7 x Knee Ups
8 x Dumbell Pullover (20kg)

6 Rounds in circa 10 mins
8 rounds in circa 15 mins.

come on man keep the post up as it makes you put in better workouts knowing you are going to post them

Naos · 17-05-2010 09:26AM

Poor, poor at the updates: Pretty crazy few weeks, so was mostly just cardio for me.

However, this morning got back on track:

This mornings session:

(A)Squats:
4 x 5 x 70 kg

(A)Inverted Rows:
4 x 13

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 70kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

(C) Side Something:
2 x 10 x 25kg

Also did my first 5.5km Fartlek run last Thursday, previously only done 3.3km

Naos · 20-05-2010 10:01AM

Tuesday: 3.3km in around 17mins. Going to time next one properly (need stopwatch - none on my phone :eek:)

Wed: Football with the lads.

Naos · 25-05-2010 11:34AM

2.5km walk last night - at a stag all weekend so was the best I could manage!

Naos · 27-05-2010 09:07AM

Last Night:

(A) Deadlifts
1 x 5 x 50kg
1 x 4 x 70kg
1 x 4 x 90kg
1 x 4 x 110kg

(A) Over Arm Presses
4 x 8 x 14kg

(B) Pullups:
4 x 5

(B) Step Lunges:
4 x 8 (each leg) x 12kg dumbells

(C) Hanging Knee Ups
3 x 10

(C) Russian Twists
3 x 8 x 10kg

Then played bit of football for about 1.5 hours.

Naos · 02-06-2010 10:47AM

Tuesday:

Football with the lads for about 2 hours.

This morning:

(A)Squats:
4 x 5 x 85 kg

(A)Inverted Rows:
4 x 15

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 75kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

Naos · 09-06-2010 11:27AM

Last Night:

3.5km run - circa 21 mins.

Go hard or go home

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