Go hard or go home

Naos · 30-11-2011 10:21AM

Tues Evening 5.5km run

31mins - Freezing cold. [Session which I called Mon - Chest was actually a Tues...]

Wed Morn - Legs gone wrong so Arms & Triceps?

Squats: 1 x 5 x 65kg - Then hamstring ached, hard.

Preacher Curl: 2 x 4 x 30kg & 1 x 3 x 30kg EZ bar
OH DB Press: 3 x 6 x 17.5kg

Cable Pushdown (w/ back Sup): 3 x 5 x 35kg
Cable Pushdown (w/ Rope): 3 x 6 x 25kg

Pull Ups: 2 x 4
Chins:2 x 2

First set of squats went fine, then I jumped around to keep warm, snap. Something went in my thigh which I wasn't impressed with. Tried body weight squats and it hurt so had to then change my plans for the morning.

Pull ups and chins were pretty sh*t - second day and I'm slightly injured already, great!

Naos · 01-12-2011 09:49AM

Thurs Morn: Back & Abs (Kinda, bit lost...)

DB Pullover: 3 x 8 x 28.5kg
Plank: 3 x 30sec front, 2 x 15 sec sides

Bent Over EZ Barbell Row: 3 x 8 x 25kg
Seated Sit up things: 3 x 20

Skull Crusherz: 3 x 8 x 20kg (EZ bar)
Bench Dips: 3 x 10

Incline Situps: 3 x 8 x 20kg

Naos · 02-12-2011 10:13AM

Fri - Chest + Gunz: Domming like a mo fo

Unfortunately, that's not dominating it's the lovely DOMs.

Bench Press: 3 x 5 x 65kg

Incline Bench Press: 3 x 5 x 50kg

Incline Flys: 3 x 5 x 15kg
DB curls: 3 x 5 x 15kg

BB Preacher Curl: 3 x 8 x 20kg (+ez bar)

Naos · 08-12-2011 10:17AM

Was in Galway for a few days, just back yesterday. Bit of swimming and weights (supersets with 10kg DBs + plank, nothing special) - back in swing of it now.

Thurs - Chest

Bench Press: 4 x 5 x 70kg

Incline Bench Press: 1 x 5 x 50kg and 2 x 5 x 55kg
DB Sidebends: 3 x 10 x 27.5kg

DB Flat Bench: 3 x 6 x 25kg
Front Plank: 3 x 45secs

Incline Chest Fly: 3 x 6 x 15kg
DB Shrug: 3 x 10 x 27.5kg

Naos · 09-12-2011 01:30PM

Fri - Biceptuals & Triceptuals

Preacher Curl: 1 x 4 x 30kg (ez bar) | 2 x 6 x 25kg
Front Plank: 3 x 45 seconds

Skull Crushers: 3 x 6 x 20kg (ez bar)
Tricep Press: 3 x 5 x 20kg (ez bar)
Seated Situp things: 3 x 30

Chins: 5 x 5
Dips: 5 x 5
L Ups: 5 x 6

Naos · 12-12-2011 09:23AM

Sat - Back

Deadlift:

2 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 3 x 110kg

Incline Lying Row: 3 x 8 x 18kg DBs
Back Extension: 3 x 8 x 10kg

Pendlay Row: 3 x 5 x 30kg (ez bar)
Pullups: 3 x 5

Doms all Sunday, haven't done back/deads in a long long time. Didn't get a chance to foamroll stretch so will do that all tonight for a legs session in the morning.

Naos · 13-12-2011 10:50AM

Sun - Day off: Hamstrings a killin'!

Mon - 4.5km light jog with mate: Not strenuous, around 40mins or so.

Tues Morn - Chest

Bench: 3 x 5 x 75kg

Incline Bench: 3 x 5 x 60kg

Flat DB press: 3 x 5 x 30kg
Front Plank: 3 x 45secs

Incline DB Fly: 3 x 6 x 16kg
Bench Situps: 3 x 20

Chins: 5 x 5
Diamond Pressups: 2 x 10
Normal Pressups: 3 x 10

Tues Eve: 7.4km Run: 40m 16s - Went new route tonight, didn't know how far I would be running, just ran. Pretty happy with time, wasn't going nuts and didn't feel wrecked after.

Now, shower before hypothermia sets in

Naos · 14-12-2011 09:59AM

Wed: Cleans, Arms, Tris... don't actually know.

Cleans: 3 x 5 x 50kg

Preacher Curl: 3 x 5 x 30kg + ezbar
Shrugs: 3 x 10 x 30kg DB

Skull Crushers: 3 x 10 x 20kg + ezbar
1 Arm Tricep Ext: 3 x 6 x 12.5kg

Chins: 3 x 5
Dips: 3 x 5
L Ups: 3 x 10

First day doing cleans, hadn't really got a clue what I was doing to be honest. Seemed to go okay assuming I was doing them right, bit arseways.

Naos · 15-12-2011 09:55AM

Thurs Morn : I'd say legs but it wasn't really...

Squats: 5 x 5 x 60kg

Leg Extension: 3 x 5 x 25kg (AHAHHAHAHHA)
Plank: 2 x 45 secs

Cable Pushdown (w/ back Sup): 3 x 8 x 30kg
Pressups: 3 x 20

Mates birthday today so I went out with him for a few pints last night. Wasn't exactly in mood for gym but got up anyway and that's the crap I got done.

Left after about 25 mins and got me a haircut, most productive part of the session - how poor is that!

Naos · 16-12-2011 10:00AM

Fri Morn: Messing about

Bench: 3 x 10 x 60kg
DB Sidebends: 3 x 10 x 27.5kg

DB Press: 3 x 5 x 30kg
1 Arm Tricep Ext: 3 x 6 x 12.5kg

Chins: 3 x 5
Dips: 3 x 8

Preacher Curl: 2 x 8 x 20kg
BB Tricep Extension: 3 x 8 x 20kg

Hadn't a clue what I was at today - just wanted to get some stuff done.

Deads tomorrow after a big night tonight, cannae wait :pac:

StrawDub · 16-12-2011 11:12AM

Naos wrote: »

Fri Morn: Messing about

Bench: 3 x 10 x 60kg
DB Sidebends: 3 x 10 x 27.5kg

DB Press: 3 x 5 x 30kg
1 Arm Tricep Ext: 3 x 6 x 12.5kg

Chins: 3 x 5
Dips: 3 x 8

Preacher Curl: 2 x 8 x 20kg
BB Tricep Extension: 3 x 8 x 20kg

Hadn't a clue what I was at today - just wanted to get some stuff done.

Deads tomorrow after a big night tonight, cannae wait :pac:

Deadlift and Press up metcon for you tomorrow...................

Naos · 16-12-2011 03:13PM

I'm going to be very hungover. A metcon is the last thing on my mind.

Naos · 17-12-2011 02:32PM

Sat - Back

Deadlift:

1 x 5 x 60kg
1 x 5 x 80kg
3 x 3 x 100kg

Incline Lying Row: 3 x 10 x 20kg DBs
Back Extension: 3 x 8 x 16kg

Pendlay Row: 3 x 5 x 40kg (ez bar)
Pullups: 3 x 5

Bit spaced out at moment, good aul session last night (bit mad that eh War!?

)

Sat Evening - Run
4.7km in around 40 mins, running with mate.

Naos · 19-12-2011 10:01AM

Mon Morn - Chest

Bench: 3 x 5 x 80kg

Incline Bench: 1 x 3 x 65kg | 2 x 5 x 60kg
Front Plank: 3 x 45secs

Flat DB press: 3 x 6 x 30kg
Incline DB Fly: 3 x 6 x 15kg
Bench Situps: 3 x 20

Bit late in gym this morning so wasn't able to do chins/dips - make up for it tomorrow.

Naos · 21-12-2011 09:18AM

Tues Morn - Slept it out like a champion

Nil point!

Tues Eve - 6.6km Run

About 36mins or so - top part of left foot ached pretty bad for some reason, forced me to stop a number of times.

Wed: Cleans, Arms, Tris... don't actually know... Take 2

Cleans: 3 x 5 x 50kg

Preacher Curl: 3 x 5 x 30kg + ezbar
DB Shrugs: 3 x 8 x 30kg (one at a time)

Skull Crushers: 3 x 10 x 20kg + ezbar
1 Arm Tricep Ext: 3 x 8 x 12.5kg

Chins: 3 x 6
Dips: 3 x 6
L Ups: 3 x 8

Not too shabby (probably is). Still no structure to a program but that's alright - I'm just looking to build up some base strength levels and will get one in the new year.

Naos · 24-12-2011 10:50PM

Sat Morn Christmas Eve:

Deadlift:

1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 100kg
1 x 3 x 120kg

DB Bench: 3 x 6 x 30kg
One Arm Row: 3 x 6 x 30kg

1 Arm Tricep Ext: 3 x 6 x 14kg
Chins: 3 x 6

Military Press: 3 x 5 x 40kg
Incline Situp DB: 3 x 10 x 24kg

Merry Christmas - going for run tomorrow morning

Naos · 25-12-2011 07:13PM

Christmas Run

7.2km: Just under 39 mins.

Pure gluttony now, ruining all the good work - WORTH IT.

Naos · 04-01-2012 10:05AM

Mon 2nd Jan: Machine Weigh in

I'm aware the machine in Boots Roselawn may be off - but it's going to be my base for now. I'll weigh self every two weeks. According to machine, with shoes off, pair of shorts and tshirt:

Height: 5' 10"
Weight: 87.6kg
BF%: 16.4%
BMI: 27.6 (I know, I know...)

Tues 3rd Jan: Let's go Paleo

Diet starts today - Here. We. Go.

Wed 4th Jan Morning: Gym - Upper stuff

Bench: 3 x 5 x 80kg

Inc Bench: 3 x 5 x 50kg
Plank: 3 x 45 secs

Inc Fly: 3 x 8 x 15kg
Diamond Pressups: 3 x 10

Plate Shrugs: 3 x 10 x 15kg
Plate Sidebends: 3 x 10 x 15kg
1 Arm Tricep Ext: 3 x 8 x 12.5kg

Wed 4th Jan Eve - 6km Run

Sub 34 mins - F*ck you rain & wind!

Naos · 05-01-2012 09:23AM

Thurs 5th Morn: Gym

Military Press: 4 x 5 x 50kg

SkullCrushers: 4 x 6 x 20kg (+Ezbar)
DB Curl: 4 x 6 x 15kg
Pressups: 4 x 10

DB Shoulder Press: 4 x 6 x 15kg
DB Back row: 3 x 6 x 27.5kg

Pretty crap today - wanted to work legs, jumped on the squat rack and did a few warm ups and felt my knee acting very weird. Then got nicely confused as to what to do - fun times.

Naos · 06-01-2012 10:04AM

Fri 6th Morn - Gym

Bench:

1 x 5 x 85kg
1 x 4 x 85kg
2 x 6 x 80kg

(a) Incline Fly: 3 x 8 17.5kg
(a) Plank: 3 x 50 seconds

(b) Plate Shrugs: 3 x 8 x 20kg
(b) Side bends: 3 x 10 x 20kg
(b) Curlz: 3 x 5 x 17.5kg

Sigh. Must stretch more. Must also plan what I'm doing in advance.

Paleo day 4 begins today, first test coming up with the mother doing 'little christmas' dinner. Will. Not. Cave.

Edit: Actually it's annoying seeing double digits on my single lifts (not that I've explored much there...) but still. I want triple digits for reps by end of March.

Naos · 07-01-2012 07:03PM

Sat 7th Gym

Deadlift:

1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 100kg
3 x 2 x 120kg

Incline Lying Row: 3 x 8 x 20kg DBs
Back Extension: 3 x 8 x 15kg

Pullups: 3 x 6
1 Arm Tricep Ext: 3 x 8 x 14kg

Deads were good. Was out last night... Pull ups felt good as well.

Day 5 of Paleo - Didnt' cave at Little Christmas dinner, didn't have any Guinness (whiskey only) and didn't eat crap after boozing, got me a shed load of chicken instead.

Naos · 08-01-2012 05:16PM

Sun 8th Boxing + BJJ

First session back in few months with the CBJJ crew - loved it.

Bit slow on the boxing front, doing stupid things like dropping my head low & looking down and ate an uppercut for my troubles. Still, happy with overall performance

Sun 8th Run - 6.6km

Evening run with mate, completed in just under 45min.

Naos · 09-01-2012 09:38AM

Mon 9th Jan Morning - BJJ

45m morning session of BJJ - technical with 3 rolls.

Did a bit of a run up and back (1.6km each way).

Naos · 10-01-2012 12:26PM

Tues 10th Jan Morn - BJJ

1 hour morning session - Escape from guard being main focus and some MMA techniques as well.

Also onto Week 2 Paleo - feeling good!

Tues 10th Jan Eve - Gym

Push Press: 4 x 5 x 60kg

DB Bench: 4 x 8 x 27.5kg
Plate Shrugs: 4 x 8 x 20kg

Shoulder Press: 3 x 7 x 15kg
Curls: 3 x 8 x 15kg

Gym was packed, not going at 6pm again, amount of idiots.

Naos · 12-01-2012 10:19AM

Wed 11th Jan - Death by CoolmineBJJ

2 hours boxing
1 hour BJJ tekkers
8 x 5 min rolls with 1 minute breaks

I'm bringing food up with me next time. Also 7th day in a row training so taking a break today and looking forward to it, kinda.

Naos · 13-01-2012 09:55AM

Friday 13th Jan - Morn Gym

Bench: 1 x 5 x 87.5kg | 2 x 4 x 87.5kg

Inc Bench: 3 x 5 x 60kg
Plank: 3 x 50 secs

1 Arm Tricep Ext: 3 x 8 x 12.5kg (elbows in a heap)
Plate Shrugs: 3 x 8 x 20kg
Plate Side bends: 3 x 8 x 20kg

Naos · 16-01-2012 08:50AM

Fri 13th Jan Eve - MMA

2 hours MMA with CBJJ

Sat 14th Jan - Striking CBJJ

About 1h 40m striking with 20m conditioning

Sun 15th Jan - Striking CBJJ

As above - royally f*cked up my toe with a badly landed super man punch (no idea how I managed this). It's currently a beautifully bright purple coloured swollen f*cker which is going to affect me now for this week

Naos · 17-01-2012 12:14AM

Mon 2nd Jan

Height: 5' 10"
Weight: 87.6kg
BF%: 16.4%
BMI: 27.6 (I know, I know...)

Sat 14th Jan

Height: 5' 10"
Weight: 85.0kg
BF%: 16.2%
BMI: 26.8 (I know, I know...)

Naos · 24-01-2012 09:43PM

MMA, BJJ, injured my toe like a little girl which knocked me outta training for a week.

Tues 7.8 km run

Around 48 mins or so, pressed 'start/stop/ on my stopwatch twice.. so technically I ran it in .1 of a second.

Naos · 31-01-2012 10:06AM

Tues 31st Jan Morn Weights

Squat:
1 x 5 x 50kg
2 x 5 x 75kg
1 x 8 x 70kg

Bench:
1 x 5 x 50kg
1 x 5 x 70kg
2 x 5 x 85kg
1 x 5 x 80kg
1 x 3 x 80kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 100kg

Chins:
2 x 8
1 x 5
1 x 3

First proper weight session in while must admit.

Go hard or go home

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