Push, Pull, Squat

Inspector Coptoor · 20-10-2010 11:15PM

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: 2 x Mini Pizza and a bottle of water
Meal 4: cup of black coffee and chicken and bacon sambo in brown bread
Meal 5: 300g chicken, tomato, avacado, tomato and onion
Meal 6: 1 scoop whey, 5 fish oil and 3 ZMA.

Bit better today.

Inspector Coptoor · 21-10-2010 08:27PM

Weight: 105.6kg

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Conditioning Session

C 2

10' C block
prowler + 100kg
10 pushes in 10 mins

15' workblock
rounds of
10 prisoner squats
10 push ups
10 band assisted pull ups (after a while became pull ups to failure, min pull ups was 5 per round)
11 rounds

10' C block
prowler + 100kg
10 pushes in 10 mins

15' workblock
rounds of
25kg DB snatches - 5 per side
5 caterpillar walks
12.kg DB Press - 10
7 rounds

Stretches
Foam rolling

At home
DB curls - 3 x 12
DB Shrugs - 3 x 20
Rear Delt Flies - 3 x 10

Inspector Coptoor · 21-10-2010 08:30PM

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: chicken kiev, carrots and a bacon and chicken bagel
Meal 4: 4 thermopure and can of monster
Meal 5: 2 scoops whey, 4 fish oil
Meal 6: some chicken and salad
Meal 7: 1 scoop whey, 5 fish oil and 3 ZMA.

Inspector Coptoor · 22-10-2010 02:43PM

Weight at 11am 104.5kg

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Strength 2:
Hang Power Clean and Press
40kg - 8
50kg - 5
60kg - 3
70kg - 4 x 3
70kg - 1,1,1
had to do the last as three singles
was bolloxed

GHRs
5 x 8

10kg Med Wall Balls from the hip
3 x 10 per side

Neutral Grip Pull ups
3 x 5 with grey band
weighted pull ups
+10kg - 3 PB
+ 5kg - 2 x 3
+2.5kg - 2 x 3

Elevated Push Ups
4 x 11

Plank bridging
45seconds x 2
35 seconds x 2
getting longer times on these at last.

Plate curls and OH extensions
15kg plate - 10 + 10
20kg plate - 2 x 10 + 10
25kg plate - 2 x 10 + 8

Shed load of band stretching hitting the shoulders in particular which are fried to bits at the moment
foam rolling - positions.

good session

Inspector Coptoor · 23-10-2010 06:02PM

weight today - 103.6kg

Training in Kieran Dolans Gym in Tullamore today.

Squats (Ass to Grass)
20kg - 2 x 10
40kg - 10
60kg - 5
85kg - 5 x 5

seated leg extensions
4 x 10

lying leg curls
41kg - 4 x 12

benching
20kg - 2 x 10
40kg - 2 x 10
60kg - 5 x 8
just greasing the groove here

Some messing around with KB swings and snatches.

Felt really really beat up and sore today. CNS is prob in bits
Not gonna train again til Tuesday

Inspector Coptoor · 23-10-2010 06:04PM

Food intake today

Meal 1: Animal Cuts, apple, orange, protein shake
meal 2: chicken and bacon wrap
meal 3: animal cuts and turkey and egg salad
meal 4: 2 scoops whey and a banana, honey and yoghurt smoothie
meal 5: tbc
meal 6:tbc

G86 · 26-10-2010 10:41PM

You've lost some amount of weight Henners. It's grand seeing it written down but I didn't realise how much til I saw ya. Fair fecking play

Inspector Coptoor · 26-10-2010 10:42PM

Weight: 104.8kg
Body fat: 139mm (21.5%)

up 2mm on triceps, up 1mm on biceps, down 2 mm on my upper back.
everything else was the same.
again, my own fault for going on the beer.

IP Warm Up
3 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Conditioning Session

C 2

10' C block
prowler + 80kg
10 pushes in 9 mins 15 secs
was going for speed here.
average time per push was 11-15 seconds

15' workblock
rounds of
10 prisoner squats
10 push ups
10 band assisted pull ups (after a while became pull ups to failure, min pull ups was 5 per round)
10 rounds

10' C block
KB Swings with 24kg KB
10 rounds of 20 seconds on, 40 seconds off
average of 11 swings per round

15' workblock
rounds of
25kg DB snatches - 5 per side
caterpillar walks
12.kg DB Press - 10
9 rounds

Stretches
Foam rolling

Inspector Coptoor · 26-10-2010 10:47PM

G86 wrote: »

You've lost some amount of weight Henners. It's grand seeing it written down but I didn't realise how much til I saw ya. Fair fecking play

cheers.
Its all down to doing what I;m told, eating well and training harder than ever.

Now if I only turn off my phone on saturday nights and not go out swilling beer, Id make even more progress.

By Dec 11th I will be under 100kg and will post up pictures of me at 119kg vs 98kg (hopefully)

Inspector Coptoor · 26-10-2010 11:01PM

Food Intake Today

Meal 1: Animal Cuts, apple, orange, protein shake, 4 fish oils
meal 2: chicken breast, 6 cherry tomatoes and lettuce and 10 natural confectionary sweets
meal 3: animal cuts, 2 scoops Xplode II, 4 fish oils
meal 4: 2 scoops whey, 2 chicken legs, 2 chicken thighs
meal 5: 1 scoop whey, 3 ZMA, 4 fish oils

itsallaboutheL · 26-10-2010 11:15PM

Meal 1 : 6 scrambled eggs, pint of milk
Meal 2: 2 Burgers, 3 pittas, cheese, tomato lettuce, 750mls milk
Meal 3: cod, 2 steamed spuds, stirfried veg, pint of milk, 5 viscounts
Meal 4: One massive Pizza Litre of milk

Hmmm... that's not enough at all...:(

the drifter · 26-10-2010 11:15PM

man i know its not....but i so want "animal cuts" to be where you walk out and just slice a steak off a cow....

also..your dedication to the strict diet is awesome...keep going!

Inspector Coptoor · 27-10-2010 12:35AM

the drifter wrote: »

man i know its not....but i so want "animal cuts" to be where you walk out and just slice a steak off a cow....

also..your dedication to the strict diet is awesome...keep going!

I'm strict 6 days a week.
Need to get more will power on my treat day.

Animal cuts = 9 tablets which stimulate thermogenesis.....
Will post a picture up tomorrow.

Inspector Coptoor · 27-10-2010 05:25PM

IP warm up
2 rounds of each exercise

No gi bjj
1 x 10 min round
6 x 3 min rounds

Was feeling very beat up today so did a light Repetition session

Back squats
20kg - 12
40kg - 2 x 12
60kg - 5 x 10

Weighted side bridges
3 x 30 secs per side

Inc DB Presses
12.5kg DBs - 2 x 12
20kg DBs - 4 x 10

Dip bar inverted rows
5 x 10

Bent over rear laterals
5 x 10

Reverse hypers
BW - 5 x 10

Foam rolling and stretching

Inspector Coptoor · 27-10-2010 08:13PM

Food Intake Today

Meal 1: Animal Cuts, Animal Pak, 4 fish oils 2 scoops whey with 5g L-leucine
meal 2: Double bacon and cheese burger from eddie rockets (no bun) and water
meal 3: animal cuts, 2 scoops Xplode II, 4 fish oils
meal 4: 2 scoops whey, 4 fish oils
Meal 5: whole cooked chicken and ~20 cherry tomaotes
meal 6: 1 scoop whey, 3 ZMA, 4 fish oils

Inspector Coptoor · 28-10-2010 02:16PM

IP Warm up x 2

Strength 1

Deadlifts
60kg - 8
100kg - 2 x 8
140kg - 3
150kg - 3
160kg - 3
170kg - 3
180kg - 3 (belt on for this set.

Step ups
4 x 8 per leg

DB side bends
3 x 10 per side with 30kg DB

Bench press
20kg - 10
40kg - 10
60kg - 10
80kg - 5

Foam roller partial bench press
90kg - 5
95kg - 5
100kg - 3 x 5

Shoulders and upper back were really sore today so left it there as the other exercises I had done for high reps and high volume yday n the rep session

Happy with the DLing, will increase by 5kg next week.
Unhappy with FR benching but just didn't think I'd handle more then 100kg today.

Weight today - 103.3kg.
This pleases me.

Inspector Coptoor · 01-11-2010 07:14PM

Trained in the school gym this evening

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Strength 2:
Hang Power Clean and Press
40kg - 8
50kg - 5
60kg - 3
70kg - 5 x 2
60kg - 3

Modified GHRs
5 x 8

10kg Med Wall Balls from the hip
3 x 10 per side

Pull ups @ BW
8,8,7
4 x 30 sec negative chins

Elevated Push Ups
4 x 12

Plank bridging
30s x 6

Side planks +10kg*
2 x 30 seconds per side

BB curls*
35kg - 4 x 10

band stretching

Inspector Coptoor · 02-11-2010 09:10PM

IP warm up
2 rounds of 10

10 min block
Prowler + 100kg
10 in 9 mins 20s
Pretty easy, more weight next time

15 min work block
TBDL @ 80kg - 8
Dip Bar Inv Rows - 8
Wall balls - 8
10 rounds plus 8 TBDLs & 8 Inv Rows
8 reps suits me. Will up the weight to 90kg on the TBDL next time

10 min C block
KB Swings with 24kg KB
20s on 40s off
11 swings per round.*
Will try 32kg KB next time

15 min Work Block*
8kg Windmill - 5 per side
DB Press - 17.5kg DBs - 10
DB Row - 25kg DB - 5 per side
12 rounds.
Gonna up the weight on the windmills and DB rows. Weight for DB press was bang on

Stretching*
Foam rolling

Inspector Coptoor · 03-11-2010 11:21PM

Food Intake Today

Meal 1: Animal Cuts, Animal Pak, 4 fish oils 2 scoops whey with 5g L-leucine, granola bar
meal 2: 3 oatcakes with peanut butter and a green tea
meal 3: bowl of soup, 2 unbreaded whiting fillets with cauliflower and broccoli
meal 4: 3 cups of tea, 4 chicken and stuffing sambos
meal 5: 2 scoop whey, 3 ZMA, 5 fish oils

meh today

itsallaboutheL · 04-11-2010 12:17AM

Liam stop posting your fucking diet.

itsallaboutheL · 04-11-2010 12:47AM

Touché

Inspector Coptoor · 04-11-2010 12:50AM

Indeed.

Now stop following me around the Internet!

Barry.Oglesby · 04-11-2010 05:54PM

I think you might be on your way to becoming a non-wiper. And all it took was some abuse.

Inspector Coptoor · 05-11-2010 12:23AM

IP Warm up x 2
also added in some bird dogs for even more glute activation awesomeness

Strength 1

Deadlifts
60kg - 8
100kg - 2 x 5
145kg - 3
155kg - 3
165kg - 3
175kg - 3 (belt on for this set)
185kg - 3 (belt on for this set)

Step ups
4 x 8 per leg with weighted X vest (~ + 20kg)

DB side bends
3 x 10 per side with 30kg DB

Bench press
20kg - 10
40kg - 10
60kg - 10
80kg - 5

Foam roller partial bench press
90kg - 5
95kg - 5
100kg - 5
105kg - 5
110kg - 3

DB Curls
10kg DBs - 4 x 12

DB BORLs
10kg DBs - 4 x 12

Happy with the DLing, will increase by 5kg next week and will go for 190kg x 2 on the top set.
Happier with the FR benching this week after the crapness of last week.

Gotta increase the weight on the DB side bends.
The weighted step ups were good.
Curlage was pumptastic

Barry.Oglesby · 05-11-2010 12:35AM

Liam Henners257 wrote: »

IP Warm up x 2
also added in some bird dogs for even more glute activation awesomeness

It begins. I knew I spoke too soon.

Will Heffernan · 05-11-2010 03:48PM

Barry.Oglesby wrote: »

It begins. I knew I spoke too soon.

Don't worry...like yourself...I'm used to this now

The normal process is that like has happened with Liam...they come to IP...start doing their own thing because everyone on the internet is smarter than me...LOL...then after going backwards/no where/making tiny gains and seeing people training beside them getting better they switch to doing what they're told and start getting better...they naturally assume this is a coincidence...the process of getting better continues and then they think to themselves...'I know what would make this program more awesome....'

they add x,y,z and then start saying my program doesn't work...because they've gone backwards...more LOL's.

Liam isn't at that stage yet...but it's a slippery slope.

Barry.Oglesby · 05-11-2010 05:12PM

This is also the first recorded instance of a man taking being called a piece of shít as a compliment.

It needs context to really understand why that might be.

Inspector Coptoor · 05-11-2010 11:37PM

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Conditioning Session with my brother

C 2

10' C block
prowler + 160kg
10 pulls in 9 mins 21 secs

15' workblock
rounds of
10 prisoner squats
10 push ups
10 band assisted pull ups (after a while became pull ups to failure, min pull ups was 6 per round)
10 rounds

10' C block
KB Swings with 32kg KB
10 rounds of 20 seconds on, 40 seconds off
average of 11 swings per round

Arrived into the gym late, 8pm.
Meant to to close at 8 on a friday but i didnt know that cause Im a special.
Will was sound enough to stay on and let us train.

My bro was fubbered after the above so we left.

I Owe Me one 15 minute workblock

I had two sessions in the gym with the rugby lads today (am and pm) so I demoed a lot of Hang Power Cleans, RDLs, Squats, Pull ups etc and this left me a little jaded going into the Conditioning session.

That said, happy out with the prowler pulling, 1st time doing it, More weight next time, +20kg I think.
Managed to keep a minimum of 6 pull ups in the C block and went up to 32kg with KB swings.

hit my targets this week, 185kg x 3 in the DL, improved on the foam roller bench
2 Strength sessions, 2 Conditioning sessions and still 2 days left in the week.

Will Heffernan · 05-11-2010 11:45PM

Liam Henners257 wrote: »

Arrived into the gym late, 8pm.
Meant to to close at 8 on a friday but i didnt know that cause Im a special.
Will was sound enough to stay on and let us train.

I am sound

I need to have a 'Thanks' button installed in the gym...for every time Barry or I do something good.

Good session dude.

Inspector Coptoor · 08-11-2010 07:44PM

Did a small but in the school gym earlier

Bench
20 - 3 x 10
50 - 5
60 - 5
70 - 5
80 - 5
90 - 3 x 5

Squat
40 - 3 c 8
60 - 8
80 - 5
100 - 5
120 - 3 x 1

Push, Pull, Squat

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