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Stronger than yer granny

2456

Comments

  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Cheers for the comments folks, really appreciate all the encouragement and advice!


    Today!

    Bench
    70kg x 5
    80kg x 5
    90kg x 4
    95kg x 5 - Rep PR
    100kg x 2 - PR


    Overhead Press - 40kg
    x8
    x8
    x8

    Chins
    x10
    x10
    x6

    Cable Row
    x20
    x20
    x20

    Face Pulls
    x20
    x20
    x20

    Cable Ab Curls
    x20
    x20
    x20

    EZ Curls - 25kg
    x15
    x15
    x15

    DB Lat Raise - 12.5kg
    x10
    x10
    x10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    100kg x 5
    110kg x 5
    120kg x 5 - legs started throbbing around here.
    130kg x 3
    140kg x 1
    Loaded the bar for 150 and just wasn't up to it. First time I just haven't even gotten under the bar to try. The only logical conclusion is sand in my vagina. Bollocks.

    Rest isn't really worth logging tbh. Some weighted GHRs, Lat raises and EZ curls. Had to leg it to work early. ****.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    60kg x 15
    67.5kg x 12
    75kg x 9
    80kg x 6
    87.5kg x 4
    90kg x 1

    Overhead Press
    20kg x 5
    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 5
    47.5kg x 5 - PR
    50kg x 3 - PR

    Chins
    3 x 8

    Face Pulls
    4 x 20

    Cable Ab Curls
    4 x 15

    DB Shrugs - 40kg
    3 x 10

    EZ Curls - 35kg
    3 x 10

    DB Shoulder Press - 17.5kg
    3 x 10

    DB Lat Raise - 12.5kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Yesterday

    Deadlift
    120kg x 5
    130kg x 5
    140kg x 5
    150kg x 5
    160kg x 3

    Last three sets were Rep PRs of 3, 4 and 2 respectively. Shoulda gotten the 5 @ 160. Will aim for that plus a double @ 170kg next week.

    Leg Curls
    3 x 10

    Face Pulls
    4 x 20

    Cable Ab Curls
    4 x 15

    EZ Curls - 25kg
    5 x 15

    DB Lat Raise - 10kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    Possibly too many warm up sets...
    120kg x 5
    130kg x 5
    140kg x 4
    150kg x 3 - Bollocks. Epic depth on all three but the strength just wasn't there. First rep was solid. Second one required a tiny bita help from my spotter. Third required more help and nearly ended in fail. Though the fact that it didn't is probably the point to focus on.


    GHRs
    BW - 1 x 10
    +20kg - 3 x 10


    Dips
    3 x 12


    EZ Curls - 25kg
    3 x 15


    Lat Pulldowns
    3 x 10


    Face Pulls
    3 x 20


    Cable Ab Curls
    3 x 15


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Yesterday

    Bench
    62.5kg x 15
    70kg x 12
    75kg x 9
    80kg x 6
    85kg x 4
    90kg x 1


    Close Grip Bench - 60kg
    x10
    x6
    x5


    Overhead Press
    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 1

    Pull Ups
    3 x 10

    Push Downs
    3 x 10

    Face Pulls
    4 x 20

    Cable Ab Curls
    4 x 15

    EZ Curls - 25kg
    3 x 15

    Lat Raise - 10kg
    3 x 10

    DB Shrugs - 40kg
    3 x 10

    DB Curls
    20kg x 10
    20kg x 10
    17.5kg x 10




    Today was supposed to be a rest day but turned out not to be. Not really anything worth logging though. Some heavy deads and then some easy stuff. Stiff and sore. Fun though!


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 3
    100kg x 1 - Failed second rep.

    Close Grip Bench - 60kg
    3 x 10

    Overhead Press - 35kg
    3 x 8

    Chins
    3 x 8

    Inverted Rows
    3 x 10

    Push Downs
    3 x 10

    Face Pulls
    3 x 20

    Cable Ab Curls
    3 x 15

    EZ Curls - 30kg
    3 x 10

    DB Lat Raise - 10kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    I felt like curling today.....


    Squat - 130kg
    3 x 5

    EZ Curls - 20kg
    3 x 10

    Leg Curls
    3 x 10

    Preacher Curls - 12.5kg
    3 x 10

    Face Pulls
    4 x 20

    Cable Ab Curls
    15
    20
    20
    20

    Straight Bar Curls - 15kg
    3 x 10

    Push Downs
    3 x 10

    DB Curls - 17.5kg
    3 x 10

    Dips
    15
    15
    12

    Hammer Curls - 12.5kg
    12
    10
    12

    At this point, someone standing near me farted and then walked off, leaving me with both the stench and the blame. If farts weren't hilarious, this woulda been really annoying.

    DB Lat Raise - 10kg
    3 x 10

    DB Shoulder Press - 10kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    65kg x 15
    72.5kg x 10
    77.5kg x 6
    82.5kg x 3
    87.5kg x 1

    Close-Grip Bench - 60kg
    10
    6
    6

    Overhead Press
    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 3

    Chins - Wide grip
    3 x 6

    EZ Preacher Curls - 25kg
    3 x 6

    Push Downs
    3 x 10

    Face Pulls
    4 x 20

    Ab Curls
    4 x 20

    Cable Rows
    3 x 20

    DB Shrugs - 40kg
    3 x 10

    EZ Curls - 25kg
    3 x 10

    Lat Raise - 12.5kg
    3 x 10


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Yesterday


    Pull-ups
    3 x 10

    Bench
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 2
    102.5kg x 0 - Was going for a PR here. Asked some lad to spot me. Unracked the bar grand, felt confident. As soon as I started lowering it, he took a hold and assisted me for 3 utterly pointless reps (which I'm obviously not counting cos I'm not a cunt). Was too annoyed to say anything afterwards but then the fucker starts telling me my technique was wrong (it wasn't), I was hitting the wrong line off my chest (I wasn't) and that I "shouldn't lift heavy" cos that will "only make you strong" (:confused:) and that I should just bench very light so I could get big muscles. "That's what I do," he says "only a low weight and do 12 reps. Big muscles!" Cunt was smaller than me (which is difficult to do if you train regularly) and he's giving me advice on getting big. Absolute failure.

    EZ Curls - 30kg
    3 x 10

    Overhead Press - 40kg
    3 x 8 - Some sort of PR in there

    Hammer Curls - 15kg
    3 x 12

    Dips
    15
    12
    12

    DB Curls - 20kg
    3 x 10

    Close Grip Bench - 60kg
    10
    6
    6

    Lat Raise - 12.5kg
    3 x 10

    Straight Bar Curls - 20kg
    15
    15
    25

    Preacher Curls - 12.5kg
    3 x 6


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Deadlift
    60kg - 2 x 5
    80kg x 3
    100kg x 2
    120kg x 1
    140kg x 2
    150kg x 3
    160kg x 5 - PR
    170kg x 2 - PR
    180kg x 1
    190kg x 0 - I'll return to this weight in a few months


    GHRs
    +15kg x 10
    +20kg - 2 x 10

    EZ Curls 20kg
    3 x 12

    Face Pulls
    4 x 20

    Ab Curls
    4 x 20

    Push Downs
    x15
    x12
    x10

    Reverse Grip Curls - 20kg Straight Bar
    3 x 10

    Lat Raise - 10s
    3 x 10

    Hammer Curls - 15s
    3 x 10




    Two rep PRs makes for a decent day out.


  • Registered Users, Registered Users 2 Posts: 1,617 ✭✭✭Squatman


    Deadlift
    60kg - 2 x 5
    80kg x 3
    100kg x 2
    120kg x 1
    140kg x 2
    150kg x 3
    160kg x 5 - PR
    170kg x 2 - PR
    180kg x 1
    190kg x 0 - I'll return to this weight in a few months


    your warm ups seem off. it looks to me like you'd have your back fatigued way before you go near you heavy set. id have done something like,
    60 2x5
    80x3
    100x3
    120x2
    140x1, maybe 2
    160x1
    180x1
    ... id say youd have a better chance at the 190 then. just my 2c's


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Cheers man! My goals were actually the 2 PRs that I hit so I was warming up to those. The 180 and 190 were just kind of an afterthought! Thanks though, I appreciate the advice!



    Today

    Bench
    60kg x 5
    70kg x 3
    80kg x 4
    90kg x 1
    102.5kg x 1 - PR
    80kg x 5, 5, 5, 3, 3, 3, 3, 3


    Close Grip Bench - 55kg
    3 x 10

    O/H Press - 40kg
    x8
    x6
    x5

    Pull-ups
    3 x 10

    Facepulls
    4 x 20

    Ab Curls
    4 x 20

    Push Downs
    x15
    x12
    x10

    EZ Curls - 30kg
    3 x 10

    DB Shrugs - 40kg
    3 x 10

    Lat Raises - 12.5kg
    x5
    x10
    x10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat - 135kg
    3 x 5 - ****ed up my back on the 4th rep of the last set. Rest of the day went crap as a result.

    Leg Curls
    3 x 10

    Hammer Curls - 15kg
    3 x 10

    Inverted Rows
    3 x 10

    Push Downs
    3 x 15

    Face-Pulls
    3 x 20

    EZ Curls - 25kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    Bar x loads
    40kg x 5
    50kg x 10
    60kg x 7
    70kg x 2
    80kg - (5 x 6)
    70kg - (4 x 10), 5, 3

    OH Press
    20kg x 5
    30kg x 5
    40kg x 5

    Push Downs
    3 x 10

    Face Pulls
    4 x 20

    Ab Curls
    4 x 20

    Hammer Curls - 12.5kg
    3 x 10

    DB Curls - 12.5kg
    3 x 12

    EZ Curls - 25kg
    3 x 10

    Lat Raise -10kg
    3 x 10


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today

    Embarrassingly shit session. Not worth logging. Tomorrow pls.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today was better.

    Bench
    Bar x much
    40kg x 5
    50kg x 5
    60kg x 3
    70kg x 1
    80kg x 5
    90kg x 3
    95kg x 1
    80kg x 5
    80kg x 5
    80kg x 5

    Last reps on last 3 sets were paused.

    Close Grip Bench - 55kg
    3 x 10

    Inverted Rows
    3 x 10

    DB Curls - 15kg
    3 x 10

    Push Downs
    3 x 15

    BB Shrugs - 100kg
    3 x 10

    EZ Curls - 25kg
    3 x 10

    DB Lat Raise - 10kg
    3 x 10

    Hammer Curls - 15kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Had a training partner today. Whole session was awesome.

    Hammer Curls - 12.5kg
    3 x 10

    EZ Curls - 25kg
    3 x 10

    Squat
    60kg x 5
    60kg x 5
    100kg x 3
    110kg x 2
    120kg x 1
    140kg x 3
    140kg x 3
    140kg x 3

    First time in ages I've squatted heavy and had no back pain. Good spot from Jayroc kept me focused.

    Leg Curls
    3 x 10

    Push Downs
    3 x 10

    Lat Pulldown
    3 x 10

    Face Pulls
    3 x 20

    Ab Curlz
    3 x 20

    DB Curls - 10kg
    3 x 15 - lol


    Good session.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench - 70kg
    5 x 10

    Close Grip Bench - 57.5kg
    x10
    x10
    x9 - Failed last rep and had to tip the bar. Bleh.

    EZ Curls - 30kg
    3 x 10

    Hammer Curls - 15kg
    3 x 8

    Push Downs
    x15
    x15
    x12

    Lat Raise - 12.5kg
    3 x 10

    DB Curls - 12.5kg
    3 x 15


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Deadlift
    130kg x 5
    140kg x 5
    150kg x 5
    160kg x 3


    Gym closed due to weather.


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Chin-ups
    10
    8
    6

    Push Downs
    15
    12
    15

    EZ Curls - 30kg
    3 x 10

    Bench
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 2
    95kg x 2

    Bench is gone backwards. Under advice from COH, I'm gonna break it down and start again. Sonofabitch.

    Close Grip Bench - 57.5kg
    3 x 10

    Cable Ab Curls
    3 x 20

    DB Shrugs - 40kg
    3 x 15

    DB Curls - 12.5kg
    3 x 15

    DB Shoulder Press - 12.5kg
    3 x 10

    DB Lat Raise - 12.5kg
    3 x 5


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Basically just played in the gym today. Thought it was snowing at one point but it was just L chalking up. Only things worthy of a mention were as follows....

    Squat
    142.5kg x 3
    142.5kg x 2

    Knees said no after that. Crap.

    Overhead Press
    Bar x 15
    40kg x 3
    50kg x 1
    52.5kg x 1 - PR
    55kg x 1 - PR

    Food.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Hungover to bits today. Finished work and decided to just buy shorts and go train instead of going home and being a moany little bitch. Didn't have much time but sure I got a bit done.


    Bench
    70kg x 10, 10, 8, 7, 8
    60kg x 8, 8


    Pushdowns
    15
    10
    10


    Lat Pulldowns
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Overhead Press
    Bar x 5
    30kg x 5
    40kg x 5
    50kg x 5 - PR
    60kg x 1 - PR

    Squat
    105kg x 10
    105kg x 10
    105kg x 10

    EZ Curls - 20kg
    3 x 10

    Pushdowns
    3 x 15

    DB Lat Raise - 10kg
    3 x 10

    DB Curls - 10kg
    3 x 20


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench - 72.5kg
    5 x 10

    Close Grip - 50kg
    3 x 10

    Chin-ups
    8
    8
    4

    Push Downs - heavier than yesterday
    12
    12
    10

    Face Pulls
    3 x 15

    Cable Ab Curls
    3 x 15

    DB Shrugs - 40kg
    3 x 15

    DB Curls - 17.5kg
    3 x 10

    Lat Raise - 10kg
    12
    12
    15

    EZ Curls - 20kg
    3 x 15


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Stupidly brief session.

    Deadlift
    60kg - (2 x 5)
    100kg x 3
    120kg x 1
    140kg x 1
    160kg x 1

    DB Curls - 17.5kg
    3 x 10

    Pushdowns
    15
    15
    10

    EZ Curls - 25kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today.....


    Curls
    More Curls
    Pushdowns
    Lat Raises
    Overhead Press
    DB Bench
    More Curls
    Dips
    Inverted Rows
    MOAR FUCKING CURLS


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    First time training in 10 days cos of illness. Took it kinda easy.


    Squat
    100kg x 5
    110kg x 5
    120kg x 5
    130kg x 5
    140kg x 1

    Deadlifts - 100kg
    3 x 8

    DB Shrugs - 40kg
    3 x 15

    DB Curls - 15kg
    3 x 12


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    DB Curls - 15kg
    3 x 12

    Bench - 75kg
    10
    10
    8

    Overhead Press
    35kg x 5
    37.5kg x 5
    40kg x 5
    42.5kg x 5
    45kg x 5

    DB Curls - 15kg
    3 x 12

    Cable Rows
    3 x 15

    Dips +15kg
    10
    7
    8

    EZ Curls - 20kg
    3 x 20

    Push Downs
    15
    15
    13

    DB Lat Raise - 10kg
    3 x 10

    DB Curls - 15kg
    3 x 12



    I wish people would stop asking me to spot them on the bench and then insist that I row the bar for them. It makes me look like an "it's all you bro" tosser.


  • Registered Users Posts: 769 ✭✭✭Da Za


    I wouldn't, just wait till it's killing them and rack it if that's the case. They won't ask you again haha


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


    I thought that was you today!! Apologies for not saying Hi, but you're alot bigger than last time I saw you so I wasn't sure it was you. That, and I was in depressed emo mode over those damn squats :p


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Da Za wrote: »
    I wouldn't, just wait till it's killing them and rack it if that's the case. They won't ask you again haha

    I let the bar rest on his chest for a few seconds for his last rep. That'll learn'm!
    G86 wrote: »
    I thought that was you today!! Apologies for not saying Hi, but you're alot bigger than last time I saw you so I wasn't sure it was you. That, and I was in depressed emo mode over those damn squats :p

    Yeah you looked a bit pissed off so I thought I'd say hello another time! That lad kept trying to rob your squat rack, I'd be pissed off too!


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Hrm.....

    Pushdowns
    2 x 15

    Bench
    60kg x 5
    80kg x 5
    90kg x 1
    100kg x 1 - Solid rep n'all but came down a bit too fast and bounced a bit too much.
    100kg x 0 - Went the exact opposite way. Great control on the way down and then forgot to press. :p
    100kg x 1 - Grand job.

    Deadlift
    60kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    140kg x 3
    160kg x 1

    GHRs +20kg
    3 x 10

    DB Curls - 15kg
    3 x 12

    Lat Raises - 12.5kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    BW x loads
    Bar x loads
    60kg x 5
    60kg x 5
    100kg x 3
    120kg x 1
    140kg x 1
    155kg x 0 - PR attempt that just didn't work.
    135kg x 1


    Face Pulls
    3 x 15

    Cable Ab Curls
    3 x 20

    Pushdowns
    3 x 15

    Leg Curls
    3 x 10

    DB Curls - 17.5kg
    3 x 12

    DB Shrugs - 42.5kg
    3 x 12

    Lat Raise - 12.5kg
    3 x 10

    EZ Curls - 25kg
    3 x 15


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today

    Bench - 77.5kg
    x8
    x7
    x8

    Overhead Press (slightly hindered by epic trap doms)
    30kg x 5
    35kg x 5
    40kg x 3

    Pull Ups
    8
    6
    7

    DB Curls - 15kg
    3 x 15

    Push Downs - Pin 12
    15
    12
    12

    Cable Rows - Pin 11
    3 x 10

    EZ Curls - 25kg
    3 x 10



    Nice, strong, focussed session today. Happy enough with that!


  • Registered Users Posts: 150 ✭✭dantes87


    Just browsed (stalked) your log, savage progress, well done

    Beltless squats make it all the more impressive.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    dantes87 wrote: »
    Just browsed (stalked) your log, savage progress, well done

    Beltless squats make it all the more impressive.

    Cheers man, I appreciate it!!


    Today:


    Deadlifts
    60kg - 2 x 5
    100kg x 5
    140kg x 5
    160kg x 1

    DB Curls - 17.5kg
    15
    12
    12

    GHRs
    BW+25kg x 10
    BW+25kg x 10
    BW+20kg x 10

    EZ Curls - 25kg
    12
    10
    10

    BB Shrugs - 110kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Yesterday: Playing.

    Failed two attempts at a 105kg bench. Wasn't really expecting to hit them tbh. Was my 4th day in a row training and I'm not sure it's there yet. Pretty sure it's a problem with technique more than strength though, which is not so bad...


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    60kg x 5
    60kg x 5
    80kg x 3
    100kg x 5
    120kg x 5 - Walked the bar out. Went for my first rep and felt impact on the right side. Looked over and there was a lad bending down beside my rack and the right side of the bar was resting on his arm. Rabbit in headlights, he goes "Uh, sorry..." What a way to start a set.
    130kg x 3

    Unracked 140kg and put it back. Not tonight.


    DB Curls - 20kg
    3 x 10

    Leg Curls - Pin 10
    3 x 10

    Face Pulls - Pin 12
    3 x 15

    ^^supersetted with

    Ab Pulldowns - Pin 12
    3 x 20

    Pushdowns - Pin 13
    3 x 12

    Hammer Curls - 15kg
    3 x 15

    DB Shrugs - 42.5kg
    3 x 10

    EZ Curls - 30kg
    3 x 12

    Lat Raises - 12.5kg
    3 x 10

    DB Curls - 15kg
    3 x 10


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    Bar x 20
    40kg x 5
    60kg x 3
    80kg x 7
    60kg x 10
    40kg x 12
    Bar x 15

    Close Grip Bench
    40kg (3 x 10)

    DB Curls - 20kg
    3 x 10

    Pull Ups
    3 x 8

    EZ Curls - 25kg
    3 x 12

    DB Lat Raises - 10kg
    3 x 10

    Hammer Curls - 15kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Deadlift
    60kg x 5
    60kg x 5
    100kg x 5
    140kg x 2
    160kg x 1
    160kg x 1
    160kg x 1

    DB Curls - 20kg
    3 x 10

    BB Shrugs - 110kg
    3 x 10

    Lat Raise - 10kg
    3 x 10

    Pushdowns - Pin 13
    10
    10
    12

    Facepulls - Pin 10
    3 x 20

    Ab Curls - Pin 13
    3 x 15

    EZ Curls - 25kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    Bar x 20
    40kg x 8
    60kg x 3
    75kg x 5
    80kg x 5
    82.5kg x 5
    85kg x 3
    87.5kg x 1

    Chins
    3 x 10

    DB Rows - 25kg
    3 x 12

    Pushdowns - Pin 13
    12
    12
    13

    ^^ Supersetted with vv

    DB Curls
    - 15kg
    15
    15
    15

    Lat Pulldown - Pin 6
    3 x 10

    Facepulls
    3 x 15

    EZ Curls - 20kg
    3 x 20

    Ab Pulldown
    3 x 15

    Hammer Curls - 15kg
    3 x 10

    DB Preacher Curls - 12.5kg
    8
    6
    6


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    60kg (2 x 5)
    100kg x 5
    120kg x 5
    140kg (3 x 3) - Tried for this a few weeks ago and didn't get it (though I should have, really) so happy with getting it today

    Leg Curls - Pin10
    3 x 10

    Facepulls
    3 x 15

    DB Shrugs - 42.5kg
    3 x 12

    Ab Curls
    3 x 15

    Pushdowns - Pin14
    3 x 10

    DB Curls - 20kg
    3 x 10

    Lat Raise - 12.5kg
    3 x 10

    EZ Curls - 35kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench - 80kg
    x5
    x5
    x10 - This is possibly a PR for reps...

    Overhead Press
    40kg x 5
    50kg x 5
    52.5kg x 3

    Pullups
    3 x 10

    Cable Rows - Pin12
    3 x 15

    Dips - BW+20kg
    7
    7
    6

    DB Curls - 20kg
    12
    10
    10

    Pushdowns - Pin15
    7
    7
    6

    Facepulls
    2 x 15

    Ab Curls
    2 x 15

    EZ Curls - 35kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today

    Coan Phillipi - Week One


    Deadlift
    60kg (2 x 5)
    100kg x 3
    120kg x 1
    *work set*
    150kg x 2


    Speed Deadlifts - 120kg
    (8 x 3) x 3. 90 second rest between sets, 3 minute rest between cycles.

    Stiff leg deads* - 100kg
    x8

    Bentover Rows - 50kg
    x8

    Reverse Grip Lat Pulldown - Pin6
    x8

    Good Mornings** - 50kg
    x8


    *I've never done this. Cheers to Michael Cravez for showing me how!
    **I've also never done these. It was more like an approximation of a good morning....



    Bollocksed.


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Trained in South Dublin Strength & Conditioning today. Great gym and I woulda gotten a lot more out of it if I weren't still fcuked from yesterday....


    Bench
    60kg x 5
    80kg x 4
    90kg x 2
    95kg (3 x 1) - First two were a bit of a struggle with my right foot coming up off the floor. As soon as I put it back down, everything smoothed out. Third rep, I stayed firmly planted and the bar flew up.


    Overhead Press - 40kg
    3 x 8


    Neurofen.
    Chicken.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today

    Coan Phillipi - Week Two (The Revenge)

    So apparently, in all my intelligence, I misread the program last week and ended up doing 24 sets of Speed Deads instead of 8. Fml.


    Deadlift
    *warmups*
    60kg (2x5)
    100kg x 3
    120kg x 1
    140kg x 1
    *work set*
    160kg x 2

    Speed Deads - 130kg
    8 x 3 - 90 seconds rest between sets.


    Three rounds of the following.

    Stiff Leg Deads - 80kg x 8
    Bent Over Row - 50kg x 8
    Reverse-Grip Lat Pulldown - x 8 (Pin6 for first set, Pin8 for the rest)
    Good Mornings - 50kg x 8

    Maybe 3 mins rest between cycles, around 90secs-ish between sets.


    Pushdowns - Pin15
    3 x 10 (which beats the crap outta 7,7,6 last week so happy with that)

    DB Curls - 17.5kg
    3 x 10



    My baacccccccccckkkkkkkkkkkkkkkkk.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Had a lovely breakfast today of scrambled eggs, toast and tea. And then threw it up. Didn't even feel sick, it just came up... As such, training wasn't deadly.

    Bench
    85kg x 3
    85kg x 3
    85kg x 4

    Close Grip Bench - 50kg
    3 x 10

    Overhead Press
    30kg x 5
    35kg x 5
    40kg x 5
    50kg x 5
    Pretty sure I did another set of 5 @ 55kg but I genuinely can't remember. Eugh.


    DB Curls - 20kg
    3 x 10

    Cable Rows - Pin10
    3 x 15

    DB Shrugs - 42.5kg
    3 x 12

    Push Downs -Pin15
    10
    9
    6

    ^^Supersetted with vv

    EZ Curls - 35kg
    10
    10
    10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    60kg (2 x 5)
    100kg x 1
    120kg (3 x 5)

    Leg Curl - Pin10
    3 x 10

    DB Curls - 20kg
    3 x 10

    Facepull - Pin13
    3 x 12

    Superset with

    Cable Ab Curls - Pin13
    3 x 15

    Pushdowns - Pin15
    3 x 10

    EZ Curls - 25kg
    3 x 15



    Bullshit.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Worst session ever today. Not really worth logging. Hangover - motivation + nausea = fuck off.


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