Miss Piggys Battle for the Big Plates

gymfreak · 17-01-2012 7:49pm

Tuesday 17th January-C2
Should really be doing the sled today but was trying to go semi easy so that I don't mess things up for Thursday.

Con Block-10mins
50m sprints-Outdoors
Every 30sec
Got quite a bit asthmaticy..both the chill in the air and me falling out of the habit of taking the inhalers lately are to blame

:o

Work Block 1 - 15mins
5 e/s 15kg DBs Lunges..upped the weight her
10 DB Curl and Press 5kg
10 rounds in 14.45 ....my poor, poor arms! Took ages for them to feel semi-normal again. Hardest part is actually holding on to the weights.

Con Block - 10mins
50m Sprints
Outdoors, every 30sec
Took inhalers...Much better:)

Work Block 2 - 15mins
Barbell Complex-35kg
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press

10 rounds in 15mins
Eeeek! 33kg is grand enough but 35kg was a bit too hard. Missed most of the pushpresses from the back squat..just couldnt press it out fully. Stayed at the weight though and kept trying just to get the confidence up a bit. I'll knock it down to 34kg:o next day and see if I can get all the presses

Skipped the last block cos I'm trying really hard not to overdo it this week. Full guns blazing ahead next week....(whilst still only training 4days a week

) Can't wait!

gymfreak · 19-01-2012 10:20pm

Thursday 20th January-Test Day!!

My glutes and triceps have been sooo sore since conditioning on Tuesday. Dont know what the story is with this new thing of DOMs..I never really got it before

Oh god, I thought after having entered a few competitions that 'testing' wouldnt rile me up too bad anymore...I was mistaken!! Complete bag of nerves as per usual..was as white as a ghost and stomach wasnt too happy:(:(

Fats were down 35mm since Xmas

:D
So I'm a very happy bunny!!! I think the best strategy for me is to chill out a bit about the dieting ie. not to be panicking about it, just make sure I'm getting enough protein and then just to get my fats checked regularly cos that generally keeps me in line.

Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 1
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1:D:D This was a slooooow rep, kinda shifted forward on to my toes so it made it harder..but didnt feel like a grinder..even though it was sloooooow
81kg x F
81kg x F...wasn't happening

Bench
20kg x 8
20kg x 8
30kg x 5
40kg x 1
45kg x 1
48kg x F
48kg x F....dammit dammit dammit..once again...my bench is going nowhere!!

Pullups-4:(
These are gonna be a top priority for the next while! All they need is a bit of focus and determination...and a plan!

Deadlift
60kg x 5
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x F:eek:
110kg x F:eek::eek:...nothing...nada...zilch...zip...didnt even leave the ground!!

I kinda couldn't remember how I used to pull it. But on reflection I'm actually happy enough sticking to the new way of pulling it and just seeing how it goes in time. I'm in no rush and pretty happy to mess about with it.

So all in all, absolutely chuffed with the squats and the de-fatting of myself BUT I've A LOT of work to do!!!!

Going to keep chugging along with JUST the 4 days training a week..starting to get used to it

Inspector Coptoor · 19-01-2012 10:25pm

Nice work on the squat.
Well done

Any video?

gymfreak · 19-01-2012 10:30pm

Liam Henners257 wrote: »

Nice work on the squat.
Well done

Any video?

Nah, felt it was more important for Hanley to spot me then get a video of me potentially flattening myself:D:D:p

And you've seen the layout of the rack..really hard to get any kind of decent video unfortunately!

gymfreak · 21-01-2012 3:55pm

Saturday 21st of January-Strength

Wasn't following any plan today, just threw a few things together until I have a new programme up and running.

Squats
20kg x 8
20kg x 8
40kg x 5
45kg x 5
50kg x 5
55kg x 5
60kg x 5
60kg x 5
60kg x 5
All nice and handy,wasn't pushing the boat out at all today:)

SLDL
17.5kg x 12/12
20kg x 10/10
22.5kg x 10/10
25kg x 10/10
25kg x 10/10
25kg x 10/10
Same hand, same foot..I'm sure I'll get corrected if I was supposed to do opposites?!?

Bridge
1min on/0ff
+10kg
+10kg
+15kg

Assisted Pullups
Blue Band-8, 8
Red Band-8, 8, 7, 8, 8 with a good bit of donkey kicking.
I'm thinking I should use the blue band for sets minus the donkey kicking...that that might help the ole pullups better??

DB Floor Press
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
These felt really really weird, arms/shoulders were a bit all over the place

Side Bridge
45sec on/15 off
+10kg
+10kg
+10kg

Bicep Curls
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12

Was being quite reserved today, just taking it handy really and seeing where things are at and really enjoyed just pottering away:)

gymfreak · 22-01-2012 6:53pm

Sunday 22nd January

Accompanied my brother to a KB workshop with buykettlebellsdublin today. Very well run, very informative, nothing negative to say about it at all.....but yet again..I have the attention span of a fish so actually found it really hard to stay on task and not wander around. My brother really, really enjoyed it and he's going to start going to the KB classes there instead of where he currently goes.

And I now have a KB to play with if I ever so wish

Conditioning tomorrow:)

gymfreak · 23-01-2012 8:08pm

Monday 23rd January-C1

Mobility
Squat rack in use so changed the warm up a tad
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
Groin rotations
Sumo Squats

Decided to mess around with the sled today-distance wise and how I drag/ pull it cos I wanted something different!

Con Block-Bear Crawls with the sled +20kg
30m each way
10 up and backs in 10.29..probably could of moved a bit faster..was moving a tad slow..but highly amused

Work Block 1-15mins
10 Goblet Squat 27.5kg...upped the reps to 10here
10 DB Pushups rows 7.5kg
8 rounds in 15.54mins...goblet squats were actually harder than the db pushup rows

Con Block-Backwards sled drag using the belt + 40kg
I normally drag it by pulling the rope..this felt waaaay harder..really felt everything on my poor tush and legs
50m each way
5 up and backs in 11.30...sloooow but enjoyable

Work Block-15mins
10m Bounding
10m Catapillar Walks
14 random rounds in 14.47mins

Con Block-Forward Sled pull with arms extended overhead
30m each way
+20kg for the first 5mins
then +25kg for the remaining 5mins
This just tired my arms, nothing else
10 up and backs in 10.30

Will Heffernan · 24-01-2012 6:32am

gymfreak wrote: »

Thursday 20th January-Test Day!!

My glutes and triceps have been sooo sore since conditioning on Tuesday. Dont know what the story is with this new thing of DOMs..I never really got it before

Oh god, I thought after having entered a few competitions that 'testing' wouldnt rile me up too bad anymore...I was mistaken!! Complete bag of nerves as per usual..was as white as a ghost and stomach wasnt too happy:(:(

Fats were down 35mm since Xmas :D
So I'm a very happy bunny!!! I think the best strategy for me is to chill out a bit about the dieting ie. not to be panicking about it, just make sure I'm getting enough protein and then just to get my fats checked regularly cos that generally keeps me in line.

Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 1
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1:D:D This was a slooooow rep, kinda shifted forward on to my toes so it made it harder..but didnt feel like a grinder..even though it was sloooooow
81kg x F
81kg x F...wasn't happening

Bench
20kg x 8
20kg x 8
30kg x 5
40kg x 1
45kg x 1
48kg x F
48kg x F....dammit dammit dammit..once again...my bench is going nowhere!!

Pullups-4:(
These are gonna be a top priority for the next while! All they need is a bit of focus and determination...and a plan!

Deadlift
60kg x 5
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x F:eek:
110kg x F:eek::eek:...nothing...nada...zilch...zip...didnt even leave the ground!!

I kinda couldn't remember how I used to pull it. But on reflection I'm actually happy enough sticking to the new way of pulling it and just seeing how it goes in time. I'm in no rush and pretty happy to mess about with it.

So all in all, absolutely chuffed with the squats and the de-fatting of myself BUT I've A LOT of work to do!!!!

Going to keep chugging along with JUST the 4 days training a week..starting to get used to it

What has happened in the last year that could have caused this?

It is quite strange actually because I've been getting emails from former IP members who are reporting similar results (or lack there of)...i.e that they are just going backwards and slipping further away from former PB's/PR's.

I'll have to think about it some more because all the people I am working with now just seem to be going from strength to strength...so weird

.

Crewsterry · 24-01-2012 6:41pm

I don't know if posting in your log is the right thing to do Karla.

Mod snip. It's not, so I've deleted it. Please don't repeat it. If you have something you'd like to discuss with Will, PM him.

itsallaboutheL · 24-01-2012 8:00pm

gymfreak · 24-01-2012 8:43pm

Tuesday 24th January-Strength

Spin Bike-20mins
Might see if I can change this to a con block at the end of some of the sessions instead. Cos the bike gives me no feedback..ie distance so I get bored!

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs..cant figure out why these are so hard these days
x2

Deadlifts
60kg x 5
60kg x 5
65kg x 5
70kg x 5
80kg x 3
80kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3..real grinder, hamstrings shaking. so I stopped it at this one
Happy enough think the 85s were prettyish..kinda:)

https://www.youtube.com/watch?v=p99i8S2mhPw

Step ups
5kg DBs x 12/12
5kg DBs x 12/12
5kg DBs x 12/12
5kg DBs x 12/12
5kg DBs x 12/12
These take aaages!

Russian Twists
+15kg 10/10
+15kg 10/10
+20kg 10/10...hard

DB Bench Press
12.5kg x 12
12.5kg x 12
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15's are easy, 17.5kg too hard

DB Row
22.5kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10...heavier next day

Ab Roll outs
4 x 15

Lying Tricep Extensions
5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10

Rest day tomorrow:) Or Maybe a wee bit of mobility and stretching

Will Heffernan · 24-01-2012 11:30pm

Ohhh...drama on boards...who'd have thunk it.

Any way...what's the plan Karla? What do you want to do going forward?

gymfreak · 25-01-2012 3:26am

Now I'm confused??? I thought this was the plan?

Will Heffernan wrote: »

We will have a 2011 review and make a new plan for 2012.

Or,are you asking me about aims/goals ??? If that's the case...I'm still thinking!!!!

Will Heffernan · 25-01-2012 3:41am

gymfreak wrote: »

Now I'm confused??? I thought this was the plan?

Or,are you asking me about aims/goals ??? If that's the case...I'm still thinking!!!!

OK...when you are done thinking let me know. I have already looked through your year of training.

gymfreak · 25-01-2012 7:40am

Will Heffernan wrote: »

OK...when you are done thinking let me know. I have already looked through your year of training.

Okay, so we're talking training goals/aims.

Suppose, the number one aim is just to train happy..for me to be happy that means either make progress with strength stuff or do better week to week on the conditioning stuff-I'm happy enough with either.:)

Yup I got the squat PR last week,..but apart from that havent really experienced much success inthe other lifts in a good while.

And with the conditioning, I progress with the workblocks just dont seem to get anywhere with the con blocks..kind of hitting a plateau there.

So aim numero uno train happy and make progress.

Aim 2- I want 10 pullups before the end of the year. Currently on 4, but we made it from 4 to 7 last year with a months dedicated effort...so with a good few months effort....???:)

I'm pretty happy to leave the deadlift the way it is for the moment, have no intentions to compete this side of the year so I'm happy enough to give the new way of pulling time and see what happens.

And of course..to lose the remaining Xmas fatness...exact same problem as last year:D:D

That's all I got!! Don't tell me to get more concrete/specific goals!!!

Will Heffernan · 25-01-2012 10:44am

gymfreak wrote: »

Okay, so we're talking training goals/aims.

Suppose, the number one aim is just to train happy..for me to be happy that means either make progress with strength stuff or do better week to week on the conditioning stuff-I'm happy enough with either.:)

Yup I got the squat PR last week,..but apart from that havent really experienced much success inthe other lifts in a good while.

And with the conditioning, I progress with the workblocks just dont seem to get anywhere with the con blocks..kind of hitting a plateau there.

So aim numero uno train happy and make progress.

Aim 2- I want 10 pullups before the end of the year. Currently on 4, but we made it from 4 to 7 last year with a months dedicated effort...so with a good few months effort....???:)

I'm pretty happy to leave the deadlift the way it is for the moment, have no intentions to compete this side of the year so I'm happy enough to give the new way of pulling time and see what happens.

And of course..to lose the remaining Xmas fatness...exact same problem as last year:D:D

That's all I got!! Don't tell me to get more concrete/specific goals!!!

Personally I think the pull up goal is a good one...mainly because to do it you'll need to be leaner than you've ever been...and I think that would make you happy and it is a singular goal. As opposed to the others you've listed here which are like your normal goals...i.e a whole lot of everything.

So how about we focus on the pull ups...you sort out your diet and we'll see how fast we can get to 10 reps starting in February?

Da Za · 25-01-2012 11:04am

10 pull ups would be excellent.

Goals really do need to be specific or see ya goals

............. Even I can do 10!!

gymfreak · 25-01-2012 5:06pm

Will Heffernan wrote: »

Personally I think the pull up goal is a good one...mainly because to do it you'll need to be leaner than you've ever been...and I think that would make you happy and it is a singular goal. As opposed to the others you've listed here which are like your normal goals...i.e a whole lot of everything.

So how about we focus on the pull ups...you sort out your diet and we'll see how fast we can get to 10 reps starting in February?

Excellent:)

I like this..alot:)

Da ZA wrote:

............. Even I can do 10!!

Now I'm embarressed!!!:D

gymfreak · 26-01-2012 7:02am

Will Heffernan wrote:

Oh and Karla...I'll have something for you before Feb 1st.

Excellent

Thank you! 10 pull ups here I come

Turbo_diesel · 26-01-2012 7:38am

gymfreak wrote: »

Excellent

Thank you! 10 pull ups here I come

Best of luck with this Karla reckon you will do it!

Hanley · 26-01-2012 7:39am

Just thinking a bit more about what could have happened in the last year for her gains to have slowed down... Newbie gains no longer happening perhaps? IP was probably the first time she'd a structured program in place like and anything she was doing with an element of progression would have worked? Esp considering the lack of progress on the same template for the first half of the year?

Hanley · 26-01-2012 9:49am

Crewsterry wrote: »

Karla here's my advice. Look at your log and your training and look past all the bull**** it's all part of the plan things he's wrote. You were dead lifting like crap (no offence) with the worst form ever and he was bragging about how much you were lifting. You were very very lucky not to end up with a serious injury to your back. I think he's a bad coach for you.

This is all bottled up for a year now by me and yeah I know I'm ranting but this is the way it is. Go join hercs or find the lads in raw to help you out or maybe ironside.

Terry you sound like a delightful fellow and we've probably met, I hope you are well!! You may want to look at some of her more recent training videos for a deadlift update.

dartstothesea · 26-01-2012 11:05am

I think his big post there did sort of acknowledge that the deadlift form improved. Somewhere in there anyway.

Gordon Gekko · 26-01-2012 11:31am

Lol, this is just like the old days. Barry banned and Will getting into public scraps on Boards.

Da Za · 26-01-2012 11:38am

In other news, there's been a dramatic increase in the views Gymfreaks log has received prompting mods to investigate and issue bans

gymfreak · 26-01-2012 8:07pm

So....where to start????

Crewsterry wrote: »

Firstly, don't tell me where and when I can post. I am offering input into karlas training and maybe just telling her some home truths. When you posted how exIp people are failing you did it to big yourself up and slag people who arent paying you €25 a month to have a programme written for them by you off, so I have a right to defend myself and my training and I'm not up on Internet rules but I'm sure the moderators will let me dothat.

I am all for ANYONE commenting on my training, in fact I actually love when people comment about my training and I've always been open and willing to listen to anyone who comments in my log. But parts of this really should be PMd to Will as I don't see the connection to me or my training.

Athletes? Higher base? Cos tell me which athletes were training in ip because when I walked in to the place looking you have me your sales pitch one afternoon and it went an Irish ATP tennis pro trains here (I never saw him but I was told he trained there but just the once) that Enda McNulty of Armagh trained (that was just a lie he didn't or maybe he popped by one day too) and that was about it. I know you handled some teams but from what I saw you popped out the odd time with a coffee in your hand and had some other lads do it. I've since learned they weren't even staff just lads giving you a hand.

Once again, maybe this post may have been better served in a PM to Will?

Karla here's my advice. Look at your log and your training and look past all the bull**** it's all part of the plan things he's wrote. You were dead lifting like crap (no offence) with the worst form ever and he was bragging about how much you were lifting. You were very very lucky not to end up with a serious injury to your back. I think he's a bad coach for you

This is all bottled up for a year now by me and yeah I know I'm ranting but this is the way it is. Go join hercs or find the lads in raw to help you out or maybe ironside. He might know his stuff but from what I can see its all talk talk talk. I've spoken to loads of lads in gyms since and I've found out this and a lot more. Apparently his ex-partner doesn't even want anything to do with him now do draw your own conclusions there.

I understand you have your grievances with Will/ IP..and I'm not for one second dismissing them either and I'm very open to listening to them. But, let's look at MY perspective on training for a second.

I joined IP
* I got my first pullup..something Id been trying to years to do by myself. Might seem nothing to most folks, but a massive milestone for me.
*I changed how I trained..I went from 'working out' (ie. excesiive cardio 7days a week) to actually 'training' with aims in mind.
*I started to expect more from myself...or the expectations were laid out in front of me and I followed suit.(eg. was always told to do pushups on my knees and I did...never bothered to even expect myself to be able to do hundreds in one session alone)
*I became more and more confident from minor acheivements eg.
pushing 110kg on a prowler, carrying 40kg KBs...a lot more

At the moment I have little interest in powerlifting, or weightlifting I just prefer to train for the fun of it. Yes, I'll compete again but at the moment it just doesnt have my interest. I'm a floater, I like trying loads, training loads and just plain enjoying myself and mainly I NEED it to be a stress reliever for me!!The powerlifting is great as something for me to aim for/break the monotomy of training but it's not something that I'm REALLY REALLY into. I probably will at some stage give ECB a go and tryout the weightlifting but at the moment I'm pretty happy in the gym I'm in and Hanley trains there too and is always very obliging to help me out/give me advice/critism/ training ideas and even fix my dreaded deadlift:D:D

I really do appreciate your input, but I think different people have different needs and perspectives. I WANT Will programming for me. I know what type of program suits me, I know what structures I like to follow..and this is kind of quite important for me. If I'm not enjoying training..then I'm not gonna be motivated to train..and won't bother.

My training needs are to have a structured program, get feedback as this keeps me motivated, get advice and have expectations laid out for me(that's quite important to me too). It's a lot to ask for but between Will and Hanley I think all bases are pretty much covered.:)

Hanley wrote:

Terry you sound like a delightful fellow and we've probably met, I hope you are well!! You may want to look at some of her more recent training videos for a deadlift update.

Wahooo...we saying my deadlift is prettiful:)

Da Za wrote:

In other news, there's been a dramatic increase in the views Gymfreaks log has received prompting mods to investigate and issue bans

This was all part of a coniving plan to get my logs views up:D:D:D Did it work? Did it? Did it?:pac:

gymfreak · 26-01-2012 8:34pm

Thursday 26th January-C2

Con Block -Rower
1km easy row
200m/ 45 sec rest
1. 47.4
2. 47.1
3. 48.2
4. 48.9
5. 48.6...easy enough cos I'm crap at the rower

Work Block 1 - 15mins
5 e/s DB Lunges 15kg...my arms!!
10 DB Curl and Press 5kg
10 rounds in 15.04...same. My arms werent as sore as last day though!

Con Block -Rower
1km easy row
200m/ 45 sec rest
1. 48.6
2. 48.5
3. 49.1
4. 49.1
5. 47.9...realised I might of been holding back a lil:o:o so went again
6. 48.1
7. 49.2

Work Block 2 - 15mins
Barbell Complex-34kg
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press
16 rounds in 15.04mins..left 20sec rest between each round
This block is all about confidence with me...couldnt do any of the pushpresses with 35kg last week...dropped it down a kg..managed 6 extra rounds with ALL the pushpresses:)

Con Block - 10mins
Rower was annoying me cos it was UBER squeaky at every pull. Ditched it for the last block and got my KB outta the car.
16kg KB Swings
40sec on/ 20sec off
Averaging 27/28 swings a round..But i think I've lost all grip strength..hardest thing was actually hanging on to the KB.

Was sooooo tempted to do another block...but I didnt..still being good

Inspector Coptoor · 26-01-2012 8:38pm

Are the lunges there in Work block 1 with 15kg in each hand or 15kg total load?

gymfreak · 26-01-2012 8:46pm

Liam Henners257 wrote: »

Are the lunges there in Work block 1 with 15kg in each hand or 15kg total load?

15kg in each hand. And it gave me the sore-est tush ever last week!!!

Inspector Coptoor · 26-01-2012 8:49pm

gymfreak wrote: »

Liam Henners257 wrote: »

Are the lunges there in Work block 1 with 15kg in each hand or 15kg total load?

15kg in each hand. And it gave me the sore-est tush ever last week!!!

That's very impressive.
Good on ya!

Dotcomdolly · 26-01-2012 9:00pm

Oh I did 12.5's this week, have to try 15's next time. I want to impress Liam too!!!

gymfreak · 28-01-2012 5:19pm

Saturday 28th of January-Strength

Tummy wasn't too happy today...so really took my time:(

Mobility
Reverse Lunges
Cable Face Pulls
Over and Unders
Hurdle steps
Scap push ups
Leg swings
YTWs..cant figure out why these are so hard these days
x2

Squats
20kg x 8
20kg x 8
40kg x 5
60kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5..all sets were tough enough..but not ridiculous

SLDL
25kg x 12/12
25kg x 12/12
25kg x 12/12
25kg x 12/12
25kg x 12/12
Same hand, same foot

Bridge
1min on/0ff
+15kg
+15kg
+15kg...easy enough:)

Assisted Pullups
Blue Band-8, 8
Red Band-8, 8, 8, 8, 8 with a good bit of donkey kicking.
I'm guessing I'll be told to stop the donkey kicking

DB Floor Press
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
15kg DBs x 10
easy

Side Bridge
45sec on/15 off
+15kg
+15kg
+15kg...grand

Bicep Curls
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12

Dotcomdolly · 30-01-2012 11:26am

Dotcomdolly wrote: »

Oh I did 12.5's this week, have to try 15's next time. I want to impress Liam too!!!

5x10 alternating reverse lunges, 15kg in each hand! I think my arms are a bit longer and my ass a bit harder. Thanks for the shot of motivation

Hope youre feeling better.

gymfreak · 30-01-2012 6:38pm

Dotcomdolly wrote: »

5x10 alternating reverse lunges, 15kg in each hand! I think my arms are a bit longer and my ass a bit harder. Thanks for the shot of motivation
Hope youre feeling better.

Well done

Those lunges still give me the sore-est tush!!! and they're sooo annoying cos I'm trying to get through them as fast as possible!

I've been reading your log, your doing very well on your new programme! How are you liking it?

Dotcomdolly · 30-01-2012 7:49pm

I'm loving it! Great mix of exercises and loving seeing my progress & seeing the muscles pop! Some I love - arms, the ones behind my collar bone (traps?) not so much! And the belly fat is definitely coming down , if it wasn't for those pesky kids I'd have a lovely stomach!

gymfreak · 31-01-2012 8:53pm

Tuesday 31 January-C1

*Yes, I am embarrassed I was a lazy lil piggy today:o:o*

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs

Con Block-10mins
I was too lazy to push the sled:o Wanted to do something really easy so...
16kg KB swings
40sec on/ 20sec off
~27 swings each round

Work Block 1-15mins
10 Goblet Squat 27.5kg
10 DB Pushups rows 7.5kg
8 rounds in 15.37mins
I was actually like a bold brat doing this one..took my time..water breaks..stopping mid reps etc...and still managed to be faster than last week:eek:

Con Block-Was lazy again
16kg KB swings
40sec on/ 20sec off
~29 swings each round:)

Work Block-15mins
10m Bounding
10m Catapillar Walks
15 rounds in 15mins...up a round

Con Block-10mins
16kg KB swings
40sec on/ 20sec off
Grip really really really started to get loose for the last 3mins, thought the KB was gonna go flying!
~24-28 swings each round

Was really only being a lazy brat cos I know the new programme is on the way..taking advantage and all that!:o

gymfreak · 01-02-2012 8:39pm

Wednesday 1st of Feb
Easy...easy 5k jog. Took it uber handy for fear of any knee pains.

Stretching.

Yes, I was good:)

Will Heffernan · 01-02-2012 8:41pm

gymfreak wrote: »

Wednesday 1st of Feb
Easy...easy 5k jog. Took it uber handy for fear of any knee pains.

Stretching.

Yes, I was good:)

Good work. I'm finishing your program now.

gymfreak · 02-02-2012 8:31pm

Thursday 2nd Feb-S1:)

Spin bike-20mins

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2

Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 3
65kg x 5..thought these were high, but they werent:)
65kg x 5
65kg x 5
65kg x 5
65kg x 5
Early sets were eaaaasy, last 2 sets much harder! Gonna stick with the 65kg cos the knees were doing a bit of swaying inwards and outwards..and the ass was moving too

DB RDLs
20kg DBs x 10
20kg DBs x 10
22.5kg DBs x 10
22.5kg DBs x 10
25kg x DBs x 9...grip went:(

Weighted Bridging
+15kg
3 x 60secs...grand. Probably up it to 20kg next day

Barbell Rows
20kg x 8
20kg x 8
40kg x 5
42.5kg x 5
42.5kg x 5
45kg x 5..bit too much body english so dropped back down
42.5kg x 5
42.5kg x 5

DB Flat Bench Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

And a teeny bit of stretching.

Grand session:)

gymfreak · 03-02-2012 8:17pm

Friday 3rd Feb-R1

Warm up-Spin bike 20mins

Dunno what happened...completely forgot to do my mobility stuff.

..remembered halfway through the session so just foamrolled after to make up for it.

60 sec rest in between everything today.

RDL
20kg x 12
20kg x 12
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Step Ups
5 x 10 with 5kg
Eeeeew..they take aaages and they're hard

Side Arches on the GHR
3 x 10/10

Bench Press
20kg x 12
20kg x 12
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10
wasnt crazily easy nor was it rock hard. I'll up the weight next day

Seated Row
50kg x 10
57kg x 10
64kg x 10
64kg x 10
64kg x 10
64kg x 10
64kg x 10

Hanging Leg Raises
5 x 10

Overhead Tricep Press cable machine
27kg x 10
27kg x 10
30kg x 10
30kg x 10
30kg x 10

I like repitition days...takes absolutely no brain power at all:)

Hanley · 04-02-2012 2:12pm

gymfreak wrote:

I like repitition days...takes absolutely no brain power at all:)

And ya still messed it up!!

gymfreak · 05-02-2012 8:09am

Hanley wrote: »

And ya still messed it up!!

Are we surprised?.....Really.
I have only been doing mobility stuff at the start of every session for, oh 16 months...easily forgotten:P

gymfreak · 05-02-2012 8:45am

Saturday 4th February-C1-Northwood today

Decided to change back to the old rower block, just for something different.

Con Block-Row
10 x 150m with 60sec rest
1. 35.1
2. 35.1
3. 35.0
4. 35.4
5. 34.9
6. 35.0
7. 35.3
8. 35.0
9. 36.0
10. 35.1
happy enough..fastest Ive ever got was 34, times are generally 35-36

Work Block
5 Goblet Squat 27.5kg
5 Floor Press 15kg
5 DB Row 20kg
10 rounds in 15.24
Want to be able to do the floor press with 17.5kg again for the entire block

Con Block-rower
10 x 150m with 60sec rest
1. 35.3
2. 35.8
3. 35.9
4. 35.6
5. 35.8
6. 36.1
7. 35.6
8. 35.8
9. 36.3
10. 37.3

Work Block
5 Reverse Lunge e/s 15kg
3 Chin ups
10 pushups
8 rounds in 14.38
Chin ups were incredibly embarressing..all sets were broken. Could of used to the bands but wanted to see how bad they were compared to old scores

Con Block
10 x 150m with 60 sec rest
1. 35.7
2. 35.7
3. 35.9
4. 35.7
5. 35.6
6. 36.5
7. 35.8
8. 36.2
9. 36.3
10. 35.3

Someday I'm gonna get good at rowing...someday!!!

gymfreak · 06-02-2012 9:07pm

Monday 6th Feb-S2

Had a can of monster before going to the gym..just to see if it'd make a difference...that was a good 6 hours ago..and I actually dont think I'll get to sleep tonight

....must do the whole caffeine buzz malark more often though!!!

Spin bike-20mins

Mobility
Over and Unders
Hurdle Steps
Reverse Lunges
Scap push ups
Leg swings
Cable Face Pulls
YTWs
x2

Deadlifts
Finally, finally had a 'click' moment with the deadlift:D:D:D...just clicked today how to attempt to 'arch' ....whoooopeee.
Still a long road but yay!!
60kg x 5
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
85kg x 5

80kg x 5
Look at those pretty reps...and I didnt even use the mirrors:D

https://www.youtube.com/watch?v=Hx9k0kH47QA

Got over excited and tried a set of 5 at 85kg...not perfect at all at all

https://www.youtube.com/watch?v=uRcB95UTtac

Single Leg Split squats
BW x 10 e/s
+10kg x 10
+10kg x 10
+10kg x 10
+10kg x 10
+10kg x 10...got a weird flicking in my knee for the last few reps of the last set...pure eeew

Side Bridge
+15kg
+15kg
+15kg
45sec on/15 sec off

Bench
20kg x 8
25kg x 8
30kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5...these were so far from easy its not funny:(:(

Low Row on cable machine
64kg x 10
70kg x 10
77kg x 10
77kg x 10
77kg x 10
Sounds weird..but I my neck always makes this weird crunching sound every time I does these...another eeew moment!

Plate Russian Twist
15kg 3 x 10/10

Cable Tricep Extension
23kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

supposedly · 06-02-2012 9:14pm

Good work on the 80kg; looking good!
You do a LOT of stuff! That must take a long time to get through?

gymfreak · 06-02-2012 9:23pm

supposedly wrote: »

Good work on the 80kg; looking good!
You do a LOT of stuff! That must take a long time to get through?

Yup! I was actually really good today..I put the earphones in, didnt talk to anyone and got it done in under 3 hours.

Generally I'm just really slow at everything...I go for wanders..I chat to anyone I can find...and I get distracted. I'm thinking of asking Santa for an attention span for Xmas though!:pac:

Red Cortina · 06-02-2012 9:37pm

Fair play! Looking good!:)

gymfreak · 07-02-2012 8:01pm

Tuesday 7th February-C2
Did conditioning today instead of the rep session I was supposed to do, just cos I've a lot of stuff on this week..and it'd be easier to do rep later in the week than con when I'm tired!

Con Block-10mins-Sled
Sled Drag +10kg Bear Crawl
30m up and 30m back
7 rounds in 11.17mins.....down 3 rounds.....dammit!!!!:(
But I really like this block...mainly cos I get to crawl semi-slow

Work Block-15mins
10 DB Squat, Clean and Press 7.5kg
10 inverted rows
10 rounds in 15.25..kinda intrigued with this one..got the same reps as the first time I did it months ago..and then I progressed quickly...interesting:)

Con Block-10mins
Backward sled drag using the belt
Sled + 40kg
50 m up and 50 back
3 rounds in 10mins
4 rounds in 13.20mins...I really like the constant heavy drag of this..much prefer it to light sleds and having to do more reps!

Work Block-15mins
10 DB Squat, Clean and Press 7.5kg
10 inverted rows
9 rounds in 15.03

Con Block-10mins
Sled Push +10kg
Decided to go for 20m up and 20m back today
9 rounds in 11mins....whoops:o I was going easyish by giving myself nice 20sec rest in between each...down a round

Enjoyed that...but abysmal sled work:o

Scuba Ste · 07-02-2012 11:35pm

Deads are looking really good. What's your best at similar reps? You must be closing in on your old numbers now.

gymfreak · 08-02-2012 7:53am

Scuba Ste wrote: »

Deads are looking really good.

Scuba Ste wrote: »

What's your best at similar reps? You must be closing in on your old numbers now.

Still a looooong long way off. Think 95kg x 5 is the heaviest I've tried for 5 or 115kg for 3. At least I've got bucket loads of patience!!:pac:

Miss Piggys Battle for the Big Plates

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