The Miseducation of Jimbo Slice

the drifter · 01-07-2010 04:33PM

Hanley wrote: »

The fact it's zero impact leaves me no option but to like it.\

The kneeling pulldowns are the best thing ever.

Hahaha you snake...

I love the way you casually asked about it in our Facebook convo before posting it here.

there was no point setting you a task you can already do sure.....ive given you a goal now :P

Hanley · 01-07-2010 04:35PM

the drifter wrote: »

there was no point setting you a task you can already do sure.....ive given you a goal now :P

how many points do I get if I pull it off in Tenerife in a mankini?

podge57 · 01-07-2010 04:35PM

Hanley wrote: »

The fact it's zero impact leaves me no option but to like it.\

The kneeling pulldowns are the best thing ever.

Thats what I was thinking, with 2 sessions a day its probably the best option

the drifter · 01-07-2010 04:39PM

Hanley wrote: »

how many points do I get if I pull it off in Tenerife in a mankini?

hero status.....

Hanley · 01-07-2010 04:41PM

the drifter wrote: »

hero status.....

I actually have no idea if I have the shoulder and core strength to do it. Give it a shot in Ireland the next few days. If I can do it here, I'll do it there.

itsallaboutheL · 01-07-2010 05:14PM

Hanley wrote: »

I love the way you casually asked about it in our Facebook convo before posting it here.

I actually think he's unemployed and just annoys people on the net all day. :P

the drifter · 01-07-2010 05:21PM

itsallaboutheL wrote: »

I actually think he's unemployed and just annoys people on the net all day. :P

If i am im making good money doing it

Hanley · 02-07-2010 10:00PM

<<Corey is a sellout...>>

Hip Mobility Drills - 5 movements

5 rounds of;
pull ups x5
dips x5
back extensions x5
hyper bench sit ups x5

Thrusters:
40kg x5
62.5kg 2x5

75% Fran - 16/11/7:
45kg thrusters
Pull ups
TIME: 2 minutes 18 seconds - 23 second PR

Kipping Pull Ups:
4x10 - attempted anyway

CrossTrainer:
40 minutes - 726kcals

Glute/IT Band Stretching - 10 minutes

WOOT!! As I said in the OT thread, I REALLY didn't wanna train today. Was feeling sluggish and brutal all day. Got into the gym and just relaxed and let what happen happen.

The 5 rounds of warm up were good. Very handy. I'll go to 3x6 tomorrow with it.

Thrusters were solid again. I'll hold at 60 or 62 and add in another rep or two per set from tomorrow on.

The 75% Fran was a really pleasant surprise. It was really bloody easy. Absolutely no hassle at all. Probably a 85-90% effort. The thrusters just happened with no trouble. Was so surprised. I'm gonna do another birthday Fran this year. I'll absolutely defnitely go sub-4 this time

Last year I did it in 6 flat. If I can get my head around kipping pull ups before then, and if my shoulder lets me, I should post a good time.

I sorta almost got to grips with kipping today. Just thought of pushing my chest thru at the bottom and pushing away from the bar at the top. If my shoulder allows it, I'll do some serious work on these over the next 3 weeks.

Threw on some music and ploughed thru the CrossTrainer easier than ever. Nice having a beat to work to.

I'm bored with my diet. I think I'll V-diet with one solid meal per day for the next week. Should be.... interesting.

the drifter · 03-07-2010 12:50AM

v-diet.....do it!!

Hanley · 03-07-2010 12:58AM

the drifter wrote: »

v-diet.....do it!!

When I'm bored and restless I do stupid things. Like tonight... I was bored so I decided on the V-Diet.

Nothing else happened... started talking to Ger on FB and he's deadlifting tomorrow, I'm still pissed that I only pulled 220 the other day, so I said to him I'd go into Hercs tomorrow and try 240 beltless.

Might try a max bench too.

And I'm gonna do Grace while I'm in here w/ bumpers to take advantage of.

Hanley · 03-07-2010 12:45PM

<<I can ride my bike with no handlebars...>>

Foam Rolling - 9 positions

Deadlift (beltless):
60kg 2x3
100kg x3
140kg x1
180kg x1
200kg x1
220kg x1
240kg x0

Kipping Pull Ups:
bodyweight 4x10

Grace - 30 Clean and Jerks w/ 60kg for time:
TIME: 2 minutes 11 seconds - 15 second PR

I'm starting to think I might be near the over reaching stage. Really didn't feel like doing a whole lot today but the things I did do, I did quite well.

The DL's were fairly shocking tbh. 2nd time since April, so can't complain.

Kipping pulls were alright. The bar in Hercs is impossible to hold onto cos it's thin and rotates.

Grace was slick... absolutely ploughed thru it. Could not get into a rhythm tho. Bar path was all over the place. Did 8+7 then 15 singles dropping each one and going again straight away. If I can find that fast groove again, I'll go sub 2.

Pavel66 · 03-07-2010 04:29PM

Regarding that chin up bar - check the post by Dave80 on the last page of my log...

Hanley · 04-07-2010 07:18PM

Pavel66 wrote: »

Regarding that chin up bar - check the post by Dave80 on the last page of my log...

Cheers dude.

Hanley · 05-07-2010 02:51PM

Anyone who's tried to diet down to a decent level of leanness will know what I mean when I say; I turned the corner over the weekend. There's a point you hit when your body almost changes overnight. Everything tightens up and you start to look properly lean. Things sorta clicked together on Sunday. I was worried that it wasn't gonna happen, but it came together as expected. A week left and here's my 2,200kcal menu for the next 6 days... I'll be doing 800-1,000kcals worth of cardio on top of lifting and metcons per day too.

Meal 1:
1 bowl of special k
1 chicken fillet

Meal 2:
1 chicken fillet
2 slices of toast w/ butter

Meal 3:
50g protein
30g vitaro
10g glutamine
10g creatine

Meal 4:
meat
1/2 cup of potato
veg

Meal 5:
1 chicken fillet
2 spoons of peanut butter

Meal 6:
50g protein

280g of protein, 120g carbs, 80g fat.

G86 · 05-07-2010 08:21PM

What's the craic with the crosstrainer? I know you said you need something zero impact, but if that wasn't an issue would you still be doing 40 mins of other plain cardio work anyway? Do you think metcons alone(along with the strength work obv) aren't enough for fat loss? I'm asking because I've pretty much replaced my cardio with them lately, i.e. say 2/3 metcon days and 2 strength days. Wondering if it'd be wise to stick in a cardio day too, much as it pains me....

d-gal · 05-07-2010 08:39PM

Hanley wrote: »

Anyone who's tried to diet down to a decent level of leanness will know what I mean when I say; I turned the corner over the weekend. There's a point you hit when your body almost changes overnight. Everything tightens up and you start to look properly lean. Things sorta clicked together on Sunday. I was worried that it wasn't gonna happen, but it came together as expected. A week left and here's my 2,200kcal menu for the next 6 days... I'll be doing 800-1,000kcals worth of cardio on top of lifting and metcons per day too.

Meal 1:
1 bowl of special k
1 chicken fillet

Meal 2:
1 chicken fillet
2 slices of toast w/ butter

Meal 3:
50g protein
30g vitaro
10g glutamine
10g creatine

Meal 4:
meat
1/2 cup of potato
veg

Meal 5:
1 chicken fillet
2 spoons of peanut butter

Meal 6:
50g protein

280g of protein, 120g carbs, 80g fat.

Great stuff man, I love that day when everything tightens, great feeling. I lost that unfortunately over the weekend thanks to 2 pizzas and a litre of vodka

Hanley · 05-07-2010 10:17PM

G86 wrote: »

What's the craic with the crosstrainer? I know you said you need something zero impact, but if that wasn't an issue would you still be doing 40 mins of other plain cardio work anyway? Do you think metcons alone(along with the strength work obv) aren't enough for fat loss? I'm asking because I've pretty much replaced my cardio with them lately, i.e. say 2/3 metcon days and 2 strength days. Wondering if it'd be wise to stick in a cardio day too, much as it pains me....

I find the crosstrainer the easiest to recover from. I can go forever on it at a relatively high intensity and keep my heart rate elevated longer and more consistently than I could on anything else - that's why I use it.

The metcons and strength work probably are enough, but I'm impatient. My rate of fat loss is certainly higher since I added in the LIT cardio.

d-gal wrote: »

Great stuff man, I love that day when everything tightens, great feeling. I lost that unfortunately over the weekend thanks to 2 pizzas and a litre of vodka

It's funny... the dehydration from Saturday night had me tightened up on Sunday morning!! I ate clean other than that tho. Dropping creatine and sodium this week too to try and reduce the bloat a little bit.

Hanley · 05-07-2010 10:27PM

<<This ain't nothing but a summer jam...>>

Hip Mobility - 5 movements

5 Rounds of:
pull ups x6
dips x6
hypers x6
sit ups on hyper x6

Thrusters:
40kg 2x5
62.5kg 2x8

Machine Preacher Curl:
2 warm up sets
stack minus 1 plate x15-8-6rp

Lying Dumbbell Extenstions:
20kg 'bells x12-7-5rp

CrossTrainer:
45minutes - 872kcals

Kipping Pull Ups:
2x12

Solid today. Gonna go to 5x7 on my warm up circuit tomorrow and 2x10 with the thrusters.

Rest paused my arms today because I'm on hte tail end of a 48 hour hangover and just didn't have the energy for it. I'll probably do the same for every body part this week just because I want to keep the muscle stimulated as I run down my kcals and up my cardio for the final push.

Cardio's just becoming routine at this stage. I really do feel it's helping with my shorter metcons too. It can't not like... elevated heart rate for a sustained period of time has to be good!!

Got a rhythm with the kips today. I might actually be on the verge of a breakthru there. I'll go to 3x12 tomorrow.

Hanley · 06-07-2010 08:36PM

<<Cos I'm a creep....>>

Hip Mobility - 5 movements

5 rounds of:
pull ups x7
dips x7
hypers x7
hyper sit up x7

Thrusters:
40kg x5
60kg 2x10

Hammer Strength Bench:
80kg x10
100kg x10
120kg x9-4-3rp

Pulldowns:
plate 82.5 x12-7-5

CrossTrainer:
50 minutes - 977kcals

Kipping Pull Ups:
3x12

Had my first mock today... comprehensive case study. Went alright, if I got a paper like that in August I'd be happy.

Workout was cool... the warm up circuit was sweet. I'll go 5x8 tomorrow and should get 5x10 on Friday. Incremental workload increases FTW!!

Thrusters were solid. Can't decide whether to work towards 80 2x5, or 60 2x20. Dropped Will a message on FB so hopefully he'll have a suggestion. Some guy asked me if I knew about CF today cos he saw me doing thrusters. Had a good chat with him about it - sound bloke!!

Energy levels still wouldn't be the highest coming into the main part of the workout, that's probably because kcals are low and there's a lot of work being done before it too.

HS bench probably suffered a bit as a result, but I could feel my chest working, and for this week that's all I really care about.

Same story with the pulldowns, as my pull ups get better, I seem to get a better training effect from the pulldowns. Strange that.

CrossTrainer upsets my bowels. Srsly. 50 minutes today was moderately difficult. I'd say the 65 minute workout on Friday's gonna be a complete suckfest. That'll be the last of the LIT cardio I do tho so I reckon it'll be tolerable if for no other reason than I know it's the end.

Hit an AMAZING groove on the first set of kipping pull ups today. Was totally thrown because it felt like they were no effort at all. Honestly felt like I coulda gone to 25-30. If I can keep the progress going here, my Fran time is REALLY going to thank me come July 24th.

Hanley · 07-07-2010 07:05PM

<<Oh my god I think I'm blind...>>

Hip Mobility - 5 movements

5 rounds of:
pull ups x8
dips x8
hypers x8
hyper sit ups x8

Thrusters:
40kg 2x5
60kg 2x12

Military Press:
40kg x3
50kg x5
62.5kg x2
67.5kg x1
72.5kg x1
77.5kg x1
82.5kg x1
87.5kg x1 - PR and fcuk you to everyone who "had" me on overhead pressing

CrossTrainer:
55 minutes - 1,100kcals

Kipping Pull Ups:
2x15

Things are flying along... The warm up circuit today was stupidly easy. Dunno what's going on there. 5x10's definitely going on Friday.

Thrusters were very solid. Coulda kept going but don't wanna peak too soon on them.

Military Pressing was really solid today. Looks like all the shoulder training's paying off. The rep was taken from touching my chest to lockout. Dear everyone who abused me a few weeks ago, f*ck you. Love, Hanley

(I dunno what I'm boasting about, it's still shockingly poor)

Cardio is such a pain in the ar5e. Today was pretty tough. RPM was circa 70 all the way thru until 50 minutes where it dropped to the 64-67 region. I've been starting on level 12 and going up a level every 10 minutes all week.

Nice groove on the kips again. First set was just smooth like baby's bottom. Second I kipped a bit more aggressively towards the end. Could really feel myself being kicked up. I think I'll try just kip smoothly for as long as possible, and once that fails I'll start to hit it aggressively hand hopefully eek out another few reps.

cardio,shoot me · 07-07-2010 11:04PM

Hanley wrote: »

87.5kg x1 - PR and fcuk you to everyone who "had" me on overhead pressing

. Dear everyone who abused me a few weeks ago, f*ck you. Love, Hanley (I dunno what I'm boasting about, it's still shockingly poor)

Cardio is such a pain in the ar5e.

seriously man, you can be alot more subtle..

Hanley · 07-07-2010 11:15PM

cardio,shoot me wrote: »

seriously man, you can be alot more subtle..

Hahahahahahahahahahahahahaha, well played

grimloch · 08-07-2010 02:01PM

Hanley wrote: »

87.5kg x1 - PR and fcuk you to everyone who "had" me on overhead pressing

(I dunno what I'm boasting about, it's still shockingly poor)

How far is that off bodyweight? A bw overhead press is generally regarded as pretty impressive.

itsallaboutheL · 08-07-2010 06:11PM

82.5...:o

it was the day after heavy benching though.

that's my story and i'm sticking to it.

Bastard

d'Oracle · 08-07-2010 08:45PM

70sbig has a new challenge in for July.

Max Rounds in 20min

3x 0.625BW Press
3x Pullups (No kipping.)

Just thought that would be kind of topical what with ye'r cockPress measuring. :P

Jealousy and obesity are a sorry mix.

Hanley · 08-07-2010 09:08PM

grimloch wrote: »

How far is that off bodyweight? A bw overhead press is generally regarded as pretty impressive.

It's about 7.5kg off. I'd hope to hit more fresh. I woulda got 90kg yesterday too.

itsallaboutheL wrote: »

82.5...:o

it was the day after heavy benching though.

that's my story and i'm sticking to it.

Bastard

Yeah... cos I did nothing shoulder related before mine. Certainly not 2x12 w/60kg thrusters and dips and pull ups.. And hadn't been doing that every day for the week previous either

:D

d'Oracle wrote: »

70sbig has a new challenge in for July.

Max Rounds in 20min

3x 0.625BW Press
3x Pullups (No kipping.)

Just thought that would be kind of topical what with ye'r cockPress measuring. :P

Jealousy and obesity are a sorry mix.

Mneh... I didn't start it. I just finished it

Saw that 70s Big challenge. Tbh I think I'd just get bored. 15-20 rounds of that doesn't really appeal to me. Might just do it one day for the craic and not again.

Hanley · 08-07-2010 09:34PM

<<p...p...p...p....p...pick up a penguin>>

Hip Mobility - 5 positions

5 rounds of:
pull ups x9
dips x9
25kg dumbbell swings x9
sit ups x9

Thrusters:
42.5kg x5
62.5kg x5
72.5kg x5
82.5kg x5

Barbell Curls:
42.5kg x20-10-7rp

Skull Crushers:
42.5kg x21-12-9rp

CrossTrainer:
30 minutes - 628kcals

5 rounds for time;
200m run
10 pull ups
TIME: 7 minutes 37 seconds - FML

Tired coming into today. Spent the morning in a mock, and the afternoon strolling around the zoo.

Had to switch the warm up circuit a bit cos I was in TF Sandyford. Today's was harder because all the stations were within 5 steps of each other, so literally no rest.

Thrusters were solid. Coulda gone to 90kg like. I'd like to work to a set of 5 or something with 100kg for no reason other than to do it. I'll go with an all out set with 60kg tomorrow and see what I can do. 20+ hopefully.

Gunzzz were teh pUmPEd after that. Nice feeling.

Cardio was just boring the sh!t outta me today. Couldn't get into it. Not surprising considering the 2 hours of walking I did earlier.

The run/pull up MetCon was awful. Probably sandbagged a bit because I could feel my stomach turning all the way thru. Might have gone under 7 otherwise. I dunno what it is, but any workout involving 200 or 400m intervals kills me.

Hanley · 08-07-2010 09:37PM

Found one of my relations in the zoo today...

Hanley · 09-07-2010 05:00PM

<<Shut up, shut up, shut up don't wanna hear it...>>

Hip Mobility - 5 positions

5 rounds of;
pull ups x10
dips x10
hypers x10
sit ups x10

Thrusters:
40kg x5
60kg x5
75kg x5
90kg x5

Dumbbell Bench:
35kg 'bells 2x10
42.5kg 'bells x15-8-6

Spitting Z's x lots

No energy at all today. Think my body's had enough. Away on Sunday so at least I timed it well!!

The warm up circuit was good today.

Happy with the thrusters too - 100kg x5 probably isn't that far away.

Dumbbell benching was good too!!

Hanley · 10-07-2010 02:00PM

<<One step closer to The Edge...>>

Training with the lads from The Edge: Clontarf again today

Circuit 1 - 3 rounds:
50m Backward Sled Drag w/ 85kg
50kg Log Clean and Press - 15 reps

Circuit 2 - 3 Rounds:
50m Farmers Walk w/ 50kg per hand
60-70m Keg Walk (bear hug) w/ 50kg keg

Circuit 3 (drags done in bear crawl position):
50m Sled Drag w/ 110kg + 60-70m run - 2 rounds
50m Sled Drag w/ 140kg + 60-70m run - 1 round
50m Sled Drag w/ 155kg - 1 round

Circuit 4:
30 seconds knee high jogging
20 push ups
20 burpees
30 sit ups
Plank - 5 positions w/10 second holds

F*ck... my... life. That is all.

Session was done in the P!SSING rain on grass, so holding onto the farmers was near impossible, as was the keg bear hug.

The last sled drag nearly ended me.

The Miseducation of Jimbo Slice

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