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Getting back on track ....

1…3637384042

Comments

  • #1172
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    G86 wrote: »

    Box Squats

    70kg x 3 rep PR
    75kg x 1 PR
    80KG X 1 PR

    Those were the days.....:( Getting all nostalgic reading through my log.

    On another note, one of the guys in the gym is determined to get me OH Squatting on Tues, which I figure has to be at least somewhat beneficial to my back squat so I'm happy to roll with it...:p

    Gyms closed tomorrow, it's a bank hol here for Korea Independence Day,


  • #1173
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Warm Up x 3
    Reverse Lunges x 10e/s
    Band Pulls x 10
    Leg Swings x 10
    Scap Push ups x 10
    Overs and Unders x 10e/s
    Hurdle Steps x 10e/s
    YTW x 5 of each

    R2
    60secs btw reps


    Squat
    20kgx10
    20kgx10

    30kgx10
    35kgx8
    35kgx8
    35kgx8
    35kgx8
    35kgx8
    - worked on 'not thinking and just squatting'.....

    Reverse Lunges e/s
    13kgx5x10reps

    Ab Roll Outs    5x10reps

    Chin Ups
    x5
    x4
    x3

    5x10reps(Band Assisted)


    DB Incline Fly
    10kgx10x5sets

    Half DB Get Ups
    6kgx3X10/10
    Apparently I wasn't locking my elbow out properly in the first 2 sets, tried to fix it for the last set.


    Overhead Squat Practice - 30mins

    Fcuk my life...:o This hurt!!

    Eddie got the gym master dude over to coach me on these. I still can't do them. I didn't even TRY with a bar, was using a stick. He was really good with cues though, and fixed my form a bit, but eh... I still don't like them. I figured it'd be like the time I got Gillian to show me, 20 mins and BAM OH Squat, but I just couldn't get it right. Spent like half an hour alone just getting into a half squat whilst maintaining form. They're pretty strict on dead proper form here, my friend pointed out that they've pretty much been squatting since birth though!!

    So anyway, he said the problem is lack of flexibility in my ankles, hamstrings and hips. So going to see what else I can do in my warm up to fix that. Not finding the warm up hard or anything at the mo, apart from the hurdle steps.

    My instinct is 'don't like it, can't do it, not doing it'. But, I shall perservere...for now:p Going to add them into my warm up every day and see if it improves at all. I'm not giving it long though, I'll just get bored if I don't see progress in a week or two. Now I remember why I hate Olympic lifting....:o


  • #1174
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    G86 wrote: »
    Tekkers?

    That makes sense though! Will just made a good point that I can do it properly when I've someone standing talking me through it, it's just when I'm on my own I go off track... So I guess I'll just make sure I have someone try cue me everytime I'm squatting for the next while and see if that helps! It's so dumb, because I know what to do, I'm just not doing it!!!:rolleyes:

    Tekkers = technique... people need to get on the same page as me :D

    Also, re: overhead squats - thoracic mobility and extension is a HUGE part of being able to do them properly, and I found Sotts Presses were a massive help in learning correct bar position.

    I don't know about others, but it always took a bit of weight to shove me into the perfect position for OH squats when I was starting them too, cos it really forced me to concentrate on locking everything together cos the bar would go shooting off in front of me if I didn't. I'm not talking about loading it to near max levels, but SOME weight may help. But then again, it may not. It depends :p


  • #1175
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Warm Up x 3
    Reverse Lunges x 10e/s
    Band Pulls x 10
    Leg Swings x 10
    Scap Push ups x 10
    Overs and Unders x 10e/s
    Hurdle Steps x 10e/s
    YTW x 5 of each

    OH Squats

    PVC pipe practice, then

    15kgx1
    15kgx1
    15kgx2
    15kgx2

    This is what they were looking like to start with, I had the bar way too far behind me and was losing my balance. Only realised when I saw the vid.

    https://www.youtube.com/watch?v=vKyDzBYn5Nc


    15kgx3
    15kgx3
    15kgx3

    These were a bit better, but my arms still weren't locked out.
    https://www.youtube.com/watch?v=aTiqjkAL4OU



    https://www.youtube.com/watch?v=ec17icu3Iw0




    20kgx8x3reps


    https://www.youtube.com/watch?v=Ps3ct3VpBl8


    https://www.youtube.com/watch?v=P6fxAKdp_Mw



    S2

    Deadlift
    60kgx5
    60kgx5

    https://www.youtube.com/watch?v=cNL2cKfcs20



    70kgx5
    70kgx5

    80kgx3
    Dodgy first rep as usual, then adjusted my form when I got it up, and the others weren't AS bad. Still not great though.
    80kgx3
    80kgx3

    https://www.youtube.com/watch?v=OKoUCP8Wpfk




    90kgx3
    90kgx3
    90kgx3

    https://www.youtube.com/watch?v=Gu5OgDt6nLo


    Brutal first rep, others less brutal but still brutal..

    https://www.youtube.com/watch?v=7sAq_Md7jRM


    So basically, once I hit 80kg I'm losing form, esp on the first rep. Might be time to start pulling the first rep from the rack again to see if that helps.


    Side Bridging
    30secs x 3

    Bench
    20kgx8
    20kgx8
    30kgx5
    40kgx5x5

    Unsup Rows
    25kgx5x10reps

    Russian Twists
    16kgx3x10

    Bicep Curls
    10kgx5x10

    Forgot my USB so had to wait around for the vids to upload... Got bored, so did a few chin ups.

    Chin Ups
    x5
    x4
    x4
    x4
    x4
    x4
    x3
    x1 - this was the point where I went over to what I thought was another chin up bar, but soon realised it wasn't when I whacked my head off the bar above it and busted my lip with my tooth in the process...:o

    Weight is up to 73kg, not surprising considering my carbs have gone up about 100g a day since I got here. Not too concerned, diets back in check now so it'll come down soon enough :)


  • #1176
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Warm Up x 3
    Reverse Lunges x 10e/s
    Band Pulls x 10
    Leg Swings x 10
    Scap Push ups x 10
    Overs and Unders x 10e/s
    Hurdle Steps x 10e/s
    YTW x 5 of each

    Overhead Squat Practice
    15kgx5x3reps
    -these were grand, focused on trying to lock out. Going to stick this in after the warm up every session.

    Rowing 200m/60sec rest
    41
    43
    41
    41
    43
    42
    42
    42
    42
    42
    I've decided it's bloody impossible to break 41 secs!


    Work Block
    KB Squat 32kg x 5
    Unsup One Arm Rows 20kg x 10 e/s
    Press ups x 10 (only started failing on the last 2 sets so really happy with that :))
    11 rounds

    Rowing 200m/60sec rest
    43
    44
    41
    41
    42
    45
    44
    43
    44
    44

    15 min workblock
    Push Press 25kg x 5
    Double KB Deadlift 32kg x 5
    Sit Ups x 10
    12 rounds
    - sit ups were really easy, might do them weighted next time I do it. Could prob go a bit heavier on the PP and DL too.

    My training has really had a good shake up recently, loving it!

    ...and all it took was moving to the other side of the world:p


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  • #1177
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Warm Up

    Reverse Lunges x 10 e/s
    Leg Swings x 10
    Horizontal Face Pulls x 10
    Scap Push Ups x 10
    Overs ands Unders x 10
    Hurdle Steps x 10
    YTW x5 of each

    OH Squats 15kgx5x3reps


    R1
    (60sec btw sets)


    Deadlifts
    60kgx8
    70kgx5x10reps




    Step Ups e/s
    10kgx5x10


    KB Side Arche e/s
    24kgx3x10


    Bench Press
    20kgx12
    30kgx 12

    40kgx8
    35kgx4x10reps


    Unsup One Arm Rows
    25kgx5x10

    Hanging Leg Raises

    Toe to bar
    x7/3
    x5/5
    x4/3/3
    Then started failing and going knees to elbows
    x8/2
    x6/2/2

    OH Tricep Ext
    10kgx3x20


    10 min Cond Block

    Prowler Pushing    :D
    Push every 45 secs
    14 pushes


  • #1178
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Knew this wasn't going to be a great session, didn't get much sleep last night so was pretty tired today. So just went in and got it done, nothing of note really.


    Warm Up x3
    Reverse Lunges x 10e/s
    Leg Swings x 10
    Scap Push ups x 10
    Overs and Unders x 10e/s
    Groin Rotation x 10e/s
    YTW x 5 of each

    S1


    Squats
    20kgx5
    20kgx5
    30kgx5
    40kgx5
    40kgx5
    50kgx1
    50kgx1
    50kgx1
    - I don't know what happened with these, just felt heavy. But I widened my bar grip a bit then and they got a bit easier.

    50kgx2
    50kgx3x3

    GHRs
    - negatives
    5x5

    Bridging
    30sec x 3

    Flat Bench Press
    15kgx5x15reps

    Pendlay Barbell Row
    50kgx5x5

    KB Side Arches e/s
    24kgx5x10reps


    Bicep Curls
    13kgx5x10reps


  • #1179
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Warm Up x3
    Reverse Lunges x 10e/s
    Leg Swings x 10
    Scap Push ups x 10
    Overs and Unders x 10e/s
    Groin Rotation x 10e/s
    YTW x 5 of each


    Serious session.

    A guy in the gym just came over to me half way through...

    'your face, are you sick? or on a booster something?!'

    Me: 'No...just conditioning'

    Dude: 'conditioning did that?!'

    Me: 'it was pretty intense...'

    He then offered me candy, I think he thought I about to collapse...
    :o


    10 min Cond Block
    60kg Prowler speed pushes/ every 45secs
    14 pushes

    15 min work block
    3 Chin Ups
    10 Press Ups
    10 Lunges 10kg
    11 rounds in 14:21
    - really happy with this, first time I've done a cond block and got all of the chin ups unassisted, AND unbroken :D

    10 min Cond Block
    Rower, 200m, rest every 45 secs
    45
    43
    43
    43
    43
    43
    44
    44
    45
    45

    - times weren't great but I was pretty gassed by the end of it, so I'm happy with it.

    15 min Work Block
    5 Push Presses 25kg
    5 DB Push Up Rows 6kg
    5 KB Squats 32kg
    11 rounds
    - this was tough, I was really wrecked at this stage. Just checked though, and I went heavier with the squats by 2kg and got the same rounds as last time so I'm happy enough.

    I think it was the prowler did me over! Putting the cond blocks together myself now and really enjoying it.

    Going to be in a world of pain tomorrow. Can't bloody wait :D


  • #1180
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Weight is 73.4kg, not happy. It's strange, because I fit 29' jeans at the mo and my waist is normally 31'', so I figured I must have leaned out a bit. But, I don't know...I still feel a bit more flabby than usual so I'm pretty sure my BF is up. I normally put weight on my stomach, but I'm pretty sure my arms are getting a bit of a wobble now too...and that's the deal breaker! Time to wise up! :D

    I've been drinking every weekend since I got here, which is way more than I did at home, expecially since there's no diet mixers here so I'm using juices, which are adding to my carb count.

    So, I'm cutting out the drink for 6 weeks, and logging back into fitday to get the carbs strictly under 150g daily again for the next while. I'm pretty good at sticking to things once I decide to, so for the next 6 weeks it's more training, less drinking.

    I'm out of protein powder at the mo, and broke til payday, but I'll be ordering some when I get paid next week. Until then, proteins going to be a bit low so it'll be hard to get back to a 40/30/30 ratio, but I'm just going to focus on keeping the carbs in check.




    Warm Up x3
    Reverse Lunges x 10 e/s
    Horizontal Face Pulls x 10
    Scap Push Ups x 10
    Overs and Unders e/s
    Hurdle Steps x 10 e/s
    YTW x5 of each



    Deadlift

    60kgx5
    60kgx5

    https://www.youtube.com/watch?v=vZkWbo5-psM


    70kgx5
    70kgx5
    - dodgy first rep, as usual. Rest seem ok to me?

    https://www.youtube.com/watch?v=ARICcWn181k


    80kgx5
    -dodgy first rep, but I don't think the rest are toooo bad......

    https://www.youtube.com/watch?v=hn4R-RFqgtM


    90kgx3x3
    - NASTY.

    https://www.youtube.com/watch?v=kMUhAd2XgGg


    100kgx2
    100kgx2
    The vid didn't take here cause the memory was gone :/ But it felt nasty as hell, I'm pretty sure it was even worse than the 90. Wanted to go 3x3 but decided it wasn't worth breaking myself. Guess it's sub 80kg for the next while...



    Lunges
    15kg e/s x5x10


    Side Bridging
    60secs x 3 e/s

    Bench Press
    20kgx10
    30kgx10

    40kgx5
    40kgx5
    40kgx5

    45kgx3x3


    Unsup One Arm Rows
    25kgx5x10reps



    Russian Twist
    24kgx3x10reps


    Bicep Curls
    12kgx3x10reps

    Rower
    1000m in 3.44
    - 11 secs slower than last time I tested it, but happy enough. I'd prob be better testing it first thing in a Cond session.


  • #1181
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Private videos? Such a tease.


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  • #1182
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Hanley wrote: »
    Private videos? Such a tease.

    Whoops, should be fixed now....


  • #1183
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Stop fishing. There was very little wrong with that set of 90kg.


  • #1184
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Hanley wrote: »
    Stop fishing. There was very little wrong with that set of 90kg.

    I'm trying to get down with this whole self critique thing.

    I just didn't think it looked great in comparison to the 60/70kg, and I want it to look pretty.

    But if you don't think it's that bad I'm happy to roll with that :)


  • #1185
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Warm Up x3
    Reverse Lunges x 10 e/s
    Horizontal Face Pulls x 10
    Scap Push Ups x 10
    Overs and Unders e/s
    Hurdle Steps x 10 e/s
    YTW x5 of each

    10 Min Cond Block
    20 15m Lateral Sprints
    1 every 30secs

    15 min work block
    3 Chin ups
    10 KB Squats 32kg
    10 Press Ups
    11 rounds 14:45
    -this was tough, seems I got too cocky about the unbroken chin ups in the last session, had to break them up from the 7th round onwards.

    Rowing Cond Block
    200m/60sec break
    45
    45
    45
    44
    - then a guy started rowing beside me, and he was really ****ing fast, so...
    43
    41
    41
    41
    42
    43


    Work Block 15min
    5 Push Press 25kg
    10 Turkish Get Ups 5kg
    10 Weighted Sit Ups 10kg
    6 rounds in 15:12
    - this block probably wasn't the best idea, in hindsight I should have left the sit ups unweighted to give my arms a rest - they were ****ed half way through. I'd started with 7kg on the get ups but had to drop it down.



    10 min Cond Block
    20 15m Lateral Sprints
    1 every 30 secs


    Trained barefoot, and it felt class, til after the last block of sprints when I realised the ball of my foot was giving me serious ouchies! I'm never slagging Henners over his vibrams again, I want a pair! Well, that or a new pair of cons. They don't let you wear outdoor trainers here so I can't wear my battered cons, and I'm just wearing a pair of cheap flat soles at the mo.


  • #1186
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Just realised I missed out on this rep session by mistake.

    Front Squat
    20kgx5
    30kgx5
    30kgx5

    35kgx5x10reps

    The breaks were longer than they should have been between sets, cause this girl came over to ask me for help with her pull ups. It was worth it though, 'cause she was going sets of negatives when we were done :)


    Reverse Lunges e/s
    15kgx5x10reps

    Ab Roll Outs
    5x10reps


    Chin Ups
    X7 Unassisted
    X4X10 Assisted

    I'd done a fair few unassisted ones with that chick beforehand so arms were pretty wrecked at this stage, felt tough.


    DB Incline Fly
    10kgx5x10

    Half DB Get Ups
    6kgx3X10/10

    Foam Rolling, LOTS of foam rolling. Was pretty stiff from yesterdays session.


    Was chatting to that chick again afterwards and she said she does 3 classes there but was too nervous to train on her own; she thought from watching me I was doing crossfit, so I ended up explaining the whole IP methodology and now I'm running through a conditioning session with her tomorrow. Was nice to actually be of some use for a change :)

    So prob will just do the cond tomorrow and swap strength to Fri; I doubt it'll make much difference.


  • #1187
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    IP Warm up x 3

    Korean chicks reaction to the conditioning session today: 'Me normal - you robot!, You not human!!'
    :D

    Cond Block
    Lateral Sprints x 20
    1 every 30 sec


    Work Block
    KB Squat 32kg x 5
    One Arm Rows 20kgx10
    Flat Bench 15kg x 10
    12 rounds

    Cond Block
    Rower 200m/45 sec rest
    41
    41
    41
    41
    42
    44
    44
    43
    45
    44

    15 min work block
    Barbell row 50kgx5
    Press Ups x 10
    Sit Ups x 10
    13 rounds

    Rings- a guy was showing me some rings stuff afterwards:D

    Tucks - holding for 10secs each time
    L-sits (attempts!) I can straighten my legs out and hold it for 5 secs, but I'm not sitting down into them properly.

    LOVED this!


    Was pretty DOM'ed up today, but still got in a decent enough session. :) Oh and had that chick over deadlifting with the lads when I left;)


  • #1188
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    G86 wrote: »
    Rings- a guy was showing me some rings stuff afterwards:D

    my mind is making something dirty out of this.


  • #1189
    COH
    Registered Users, Registered Users 2 Posts: 7,720 ✭✭✭COH


    Parsley wrote: »
    my mind is making something dirty out of this.

    5 dollah .. ruv you rong time


  • #1190
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Parsley wrote: »
    my mind is making something dirty out of this.

    I'm sure it's nothing compared to the thoughts I was having watching him.....


  • #1191
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Tired today.

    Warm Up x3
    Reverse Lunges x 10e/s
    Leg Swings x 10
    Scap Push ups x 10
    Overs and Unders x 10e/s
    Groin Rotation x 10e/s
    YTW x 5 of each

    S1


    Squats
    20kgx5
    20kgx5
    30kgx5
    30kgx5
    35kgx5
    35kgx5
    40kgx5
    40kgx4 - foot cramp
    40kgx5
    40kgx3
    40kgx5x3sets
    - my foot kept cramping in the middle of these which was annoying as hell, threw my balance off, just stuck with the 40kg.
    One of the guys said my form looked much better though, so that's something!


    GHRs
    - negatives
    5x5
    -these hurt.

    Bridging
    60sec x 3

    Flat Bench Press
    15kgx5x15reps
    Easy

    Pendlay Barbell Row
    50kgx5x5
    Easy


    KB Side Arches e/s
    24kgx5x10reps

    [Bicep Curls/B]
    13kgx3x10reps
    -these are boring, not a fan.


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  • #1192
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Yesterday

    Warm Up x 2

    10 min Cond
    Lateral Sprints 15m x 5
    Sprint every 30 secs
    20 rounds

    Work Block 15min
    3 Chin Ups
    10 Press Ups
    10 KB Squat 32kg
    10 rounds
    -1 less round, and started failing on the chins after the 7th round..again! But my excuse is there's more of me to lift at the mo...

    Rower 200m/30sec break
    43
    41
    41
    41
    41
    45
    43
    44
    45
    43

    Work Block
    Inverted Rows x 5
    DB press x 10 10kg e/s
    Russian Twists 16kg x 10 e/s
    9 rounds
    - this shouldn't have been that hard, but I was gassed, took me forever. Definitely felt it. Haven't done inv rows in ages.

    Tried some pull ups on the rings too, and they were grand, I thought ring pull ups were meant to be harder? Maybe it's because of the neutral grip, but they seemed pretty much the same if not easier.


  • #1193
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Had been feeling a bit 'fat' the past while, so was a nice surprise to get into the gym today to hear one of the guys remarked I'd shaped up a lot since joining :) May not be true, but put me in the mood for a good session, no pun intended :p


    Tried to speed up the rep session to day to get more of a conditioning session out of it, I tend to take it a bit too easy on rep days.

    Reverse Lunges x 10 e/s

    Leg Swings x 10

    Horizontal Face Pulls x 10

    Scap Push Ups x 10

    Overs ands Unders x 10

    Hurdle Steps x 10

    YTW x5 of each



    R1

    (60sec btw sets)


    Deadlifts

    60kgx5x10reps
    30 sec rest for these, lowered the weight as I wanted to up the speed, flew through them though - can easily go back to 70kg with the same speed next session I'd say.



    Step Ups e/s

    10kgx5x10
    - these are getting alot easier than they used to be.





    KB Side Arche e/s

    24kgx3x10





    Bench Press

    20kgx12

    30kgx 12

    35kgx5x10reps





    Unsup One Arm Rows

    20kgx5x10



    Hanging Leg Raises

    Toe to bar

    5/5
    5/5
    4/2/3/1
    4/2/2/2
    2/3/2/2/1
    - these took forever.. I should prob just whack out the 10 reps in a row next time even if they're just knees to elbows.



    OH Tricep Ext

    10kgx20
    x20
    x8/6/6

    - tightened up my form on these and they were alot harder!! Normally fly through them, not the case today!!





    Also had a chat with Will and going to change things up a bit, I want to lean up a bit over the next while. Oh and no more isolation work on my arms for a while, i.e. bicep curls - the fat sitting on top of them at the mo ain't pretty:o


  • #1194
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Throwing in some daily LIT to shift the extra lard a bit....

    AM:
    40 min run (easy light run - no idea on distance, must try get an app for that)

    PM:

    Warm Up x3
    Reverse Lunges x 10 e/s
    Horizontal Face Pulls x 10
    Scap Push Ups x 10
    Overs and Unders e/s
    Hurdle Steps x 10 e/s
    YTW x5 of each



    Deadlift

    60kgx5
    60kgx5
    70kgx5
    70kgx5
    80kgx5
    90kgx3x3



    Lunges
    15kg e/s x5x10


    Side Bridging
    60secs x 3 e/s

    Bench Press
    20kgx10
    30kgx10

    40kgx5
    40kgx5
    45kgx3x3


    Unsup One Arm Rows
    25kgx5x10reps



    Russian Twist
    24kgx3x10reps


  • #1195
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    G86 wrote: »
    Throwing in some daily LIT to shift the extra lard a bit....

    AM:
    40 min run (easy light run - no idea on distance, must try get an app for that)

    mapmyrun.com - 'welcomes :D


  • #1196
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Got back from S.Korea a few weeks ago, with about 3kg extra of lard, so went flat out at conditioning to shift it. I weighed in at 75.9kg when I got back which is the heaviest I've been in a long long time, so I wanted to lean up asap. I got my diet nailed down and trained a Strength(moderate weights)/Cond/Cond/Rep pattern; got down to 72.8kg in about 2 weeks doing that and I've maintained it since, so I'm happy enough to get back more of a strength focus now.

    Had a good squat session today, my back squat has gone to sh!t at the moment so I'm just working with front squatting which is going pretty well.



    Front Squats
    20kgx8
    30kgx5
    35kgx5
    40kgx5
    40kgx5
    45kgx5
    50kgx3
    55kgx1
    60kgx0
    60kgx0

    Got 2 of the guys to spot me on the 60kg and I think I sealed my own fate, because I'd basically decided I was going to fail it before I'd even tried. The 55kg wasn't a major grinder so I'm pretty sure it's all in my head.

    Lunges
    12.5kg x 3 x 10reps
    - been getting a sharp pain/pull on my quad doing these lately, so left it at 3 sets. They're meant to be GHRs but no equip for those at mo (and I hate them ;) )

    Bridging
    60sec x 3

    Flat Bench Press
    15kgx10
    15kgx10

    17.5kgx8
    17.5kgx8
    17.5kgx7
    17.5kgx5
    17.5kgx5


    Barbell Row
    50kgx8
    60kgx8
    65kgx5
    60kgx5
    60kgx5
    60kgx5
    60kgx5


    KB Side Arches e/s
    22,5kgx5x10reps


  • #1197
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Conditioning

    Bring it baby.....:D

    15 min block
    30kg DB Squats x5
    Press Ups x 10
    20kg One Arm Rows x10
    10 rounds

    Rowing Block
    150m/30sec rest
    31sec
    32sec
    32sec
    33sec
    32sec
    32sec
    33sec
    33sec
    33sec
    34sec

    15min block
    25kg Push Press x5
    5kg DB Russian Twist x10 e/s
    Sit Ups x10
    6 rounds

    Rowing Block
    150m/30sec rest
    33sec
    34sec
    34sec
    34sec
    33sec
    34sec
    35sec
    34sec
    33sec
    36sec
    - wasn't too happy with the times here, but my arms were fcuked.

    10 min block
    10kg DB Snatches
    10 reps e/s every 60secs
    10 rounds

    'Light' 3k run
    Started at 10km/ph thinking I'd take it handy, then got bored and sprinted the last km at 13km/ph.

    Good session.

    Need food.


  • #1198
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Deadlift
    60kgx5
    60kgx5
    70kgx5
    80kgx5
    85kgx5
    90kgx3
    95kgx3
    100kgx2
    100kgx3
    100kgx1 - had to reset.
    100kgx2
    100kgx3
    100kgx3
    Kept losing my grip on the 100kg and had no chalk unfortunately.

    Bench Press
    30kgx8
    30kgx8
    40kgx5x5

    One Arm Rows
    20kgx10
    25kgx10
    27.5kgx10
    30kgx10 (PR)
    30kgx10

    Side Bends
    22.5kgx3x10reps

    OH Plate Tri Ext
    10kg x3x20reps

    2.5k run @ 11km p/h

    10 min Cond Block
    DB Snatch
    12.5kgx10 e/s
    10 rounds


  • #1199
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Absolute fcuker of a headache today, but the show must go on.....

    15min work block
    Push Press 25kg x 5
    One Arm Rows e/s 22.5kg x 10
    Sit Ups x 10
    10 rounds

    Rowing Block
    150m/30sec rest
    32sec
    32sec
    32sec
    32sec
    34sec
    33sec
    33sec
    33sec
    34sec
    34sec

    15min work block
    DB Squat 30kg x 5
    Press Ups x 10
    Russian Twist e/s 15kg x 10
    9 rounds

    Rowing Block
    150m/30sec rest
    31sec
    33sec
    32sec
    32sec
    34sec
    33sec
    34sec
    36sec
    34sec
    34sec


  • #1200
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    Squat session today was fcuking depressing.

    Front squat
    20kgx5
    30kgx5
    35kgx5
    40kgx5
    40kgx5
    45kgx2
    45kgx3
    40kgx3
    40kgx3

    Wrists were killing me and had no wraps. Tried to switch to back squats at the 45kg only to have a bleedin heart attack when I walked it out. It's official- I can't back squat anymore! :(

    Didn't help that some guy was circling me to use the rack from the min I walked into it.

    Leg curls/lunges
    weren't happening- got the pull in my quad again.

    Flat bench
    15kgx510 reps

    Bridging
    60secx3

    Barbell row
    50kgx8
    60kgx5 x5

    Side bends 24kg x 5 x 10 reps e/s

    tri extent 10kg plate
    3x10 reps

    Wehh!


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  • #1201
    Dotcomdolly
    Registered Users, Registered Users 2 Posts: 2,934 ✭✭✭Dotcomdolly


    Unlike. Better day tomorrow!


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