Bad form and grunting

Paudee · 06-07-2012 8:40pm

*40s

GASMANN · 06-07-2012 9:20pm

bitch please, i aint no cougar

gymfreak · 06-07-2012 9:25pm

Paudee wrote: »

*40s

Major LOL

GASMANN · 07-07-2012 9:07am

Slow 5km this morning.

Bw is now 103kg

GASMANN · 07-07-2012 5:19pm

POWER CLEANS
x5's - 40,45,50,55,60
x3's - 70,70,75
x2's - 80,80

DIPS 5x10

PURPLEPULLUPS 5x5

GASMANN · 08-07-2012 9:28pm

went for a surf lesson today for the fist time, phuckin great craic.

www.brittasbaysurfschool.com

GASMANN · 09-07-2012 8:57pm

i wanted to test max on the bench to see what my strenght levels were like after the gvt and from the effects of the keto, i wasnt happy with the results.

bar x 20
40 x 10
60 x 10
80 x 10
90 x 5
100 x 3
105 x 2
110 x f
80 x 5
60 x 10
60 x 10

my b.p is weakish in general but i thought i was going to finish today around 115. disapoint.

PURPLEPULLUPS 5x5

DIPS 5x10

in truth i didnt really have a plan going into the gym today and had a **** + messy session.

GASMANN · 10-07-2012 9:06pm

decided to do something a bit different, max rep back squats. i wasnt sure what weight to go at, was thinking bodyweight but decided to to stick with what i finished the v.t on and see how id fare out.
barx20
60x10
80x8
100x8
120x22 rep pb i suppose.
120x20 - i wanted to beat 22 bad but just wasnt happening.
100x10
80x10
60x10

OH PRESS
barx10
30x8
40x5
45x5
50x5
55x3
60x3
65x2
70x1 struggle
60x5
50x10

GASMANN · 06-08-2012 8:13pm

life is good, was meant to start a new pure w.l programme last week but got sick the week before so iv been told by the programme man there's no programme for a few weeks until my flesh eating virus has ****ed off.
in the mean time it will be all fitness + conditioningish + makeitupasyougoalong type stuff.

sat 4 aug
am - jog, sloooow 30min

pm - s/s x 5 sets

5 x chins
10 x dips
10 x inv. rows
10 x close press ups

5km bike for time x 2
11:36 lol
10:11

today 4 aug
am - jog, not fast 40min

pm

s/s w/60 sec rec
chin ups 3 x 10
10,10,10,10,10,10,7 -purpleband- 10,10,10 : total 97/100
dips 10 x 10
10,10,10,10,10,10,6,8,7,7 : total 88/100

s/s w/90 sec rec
bent rows 5 x 5 70kg
5,5,5,5,5 : total 25/25
close push ups 5 x 20
20,18,15,15,10 : total 78/100

s/s x3 w/60 sec rec
plank 30sec
side plank 15sec e/s
back bridge 30sec
russian twist 8 e/s 4kg
hang knee raises x5

farmers walk , 2 x 50kg handles. 60 sec rec
10 x 40m

prowler, step loaded, 20m low side + 20m high side. 60 sec rec
set 1 - 4 + 40kg
set 5 - 7 + 60kg
set 8 - 10 + 80kg

GASMANN · 07-08-2012 9:30pm

5km run - 29:06

look out mo farah

GASMANN · 08-08-2012 11:22pm

BENCH 10X10 60 sec rec 70kg
10,10,10,10 - weakness, down to 60kg - 10,10,10,10,10,10

H BAR DEADS 150KG 5X5 90 sec rec
5,5,5,5,5

OH PRESS 5X5 60KG
couldnt move 50kg in warm up so 40kg it is
5,5,5,5,5

S/SET X3 60 SEC REC
30 SEC PLANK
20 SEC SIDE PLANK E/S
30 SEC BACK BRIDGE
8 RUSSIAN TWIST E/S W/4KG MED BALL

GASMANN · 11-08-2012 10:45pm

9/8/12

planned 40min run, fainted after 12.

today

40 min run. survived.

GASMANN · 13-08-2012 10:28pm

sun 12
more running

today

am
30 min run

pm

3 chins + 10 dips + 3 chins X3 - spotted somebody about to start some front squats so i hijacked their session.
some warming ups
3x3 @ 90kg
1x3 @ 95kg
1x3 @ 100kg
cramps and lots lactic acid building up after 3 90kg squats, i just dont know any more.

10 X 40m FARMERS RUNS 50kg e/s 60 sec rec.

10 X 40m PROWLER RUNS +40kg load 60 sec rec

the conditioning was enjoyable enough. i might be allowed back oly on wed, yafuchinhoo

gymfreak · 13-08-2012 11:31pm

GASMANN wrote: »

sun 12
more running

today

am
30 min run

pm

3 chins + 10 dips + 3 chins X3 - spotted somebody about to start some front squats so i hijacked their session.
some warming ups
3x3 @ 90kg
1x3 @ 95kg
1x3 @ 100kg
cramps and lots lactic acid building up after 3 90kg squats, i just dont know any more.

10 X 40m FARMERS RUNS 50kg e/s 60 sec rec.

10 X 40m PROWLER RUNS +40kg load 60 sec rec

the conditioning was enjoyable enough. i might be allowed back oly on wed, yafuchinhoo

*SIGH

I think we should have protested and chucked you outta the gym today! You should be taking it EASY!!!!!!.

I'm just glad I left before you started conditioning..because otherwise my teacher voice would have been out in full swing.

GASMANN · 15-08-2012 9:33pm

gymfreak wrote: »

*SIGH

I think we should have protested and chucked you outta the gym today! You should be taking it EASY!!!!!!.

I'm just glad I left before you started conditioning..because otherwise my teacher voice would have been out in full swing.

i dont believe such a thing exists having never encountered an angry woman.

a beginners introduction to weightlifting

decided to use my new found weakness to work on improving my technique, so light weights loads of drills. im going straight to the top.

GASMANN · 17-08-2012 10:40pm

more w.l technique stuff, im actually enjoying it which helps but i was working very hard to move 55kg c+j's, the novelty of not being 100% is gone and im now getting plssed off and frustrated.

front squats - was to do a 5x5 starting at 80kg and finishing around 100kg. ended up doing 80,80,85 and no more, it just wasnt there.

GASMANN · 18-08-2012 6:58pm

am
40 min run

pm
chin ups 5x5

dips 4x15

bent over rows 50kg 5x8

oh press 45kg 5x8

i finished a session for the first time since 10th july - progress.

f5 f5 f5 f5 f5 f5 f5 f5 - am i doing it right ?

Paudee · 18-08-2012 7:44pm

GASMANN wrote: »

f5 f5 f5 f5 f5 f5 f5 f5 - am i doing it right ?

Needs more n00dz

GASMANN · 18-08-2012 9:34pm

Paudee wrote: »

Needs more n00dz

haha yeah i know lol !

n00dz - wtf is that?

gymfreak · 19-08-2012 7:50pm

Savage work on those reps yesterday...they were hard fought!

:D

Want me to pop up the vid link here?

GASMANN · 19-08-2012 10:52pm

No, I'm a secret.

GASMANN · 22-08-2012 10:35pm

techiquey stuff

12 snatches

20 c+j

light enough, aroungd 50% of maxes.

but then.....

front squats 5x5 @ 80fukkinkilo's

might go to 85's soon, once i can get hands on some smelling salts.

GASMANN · 23-08-2012 11:46pm

GASMANN wrote: »

9/8/12

planned 40min run, fainted after 12.

got to around 15/16 mins today before the lights got switched off.

progress.

gymfreak · 24-08-2012 12:17am

GASMANN wrote: »

got to around 15/16 mins today before the lights got switched off.

progress.

*shakes head*

Paudee · 24-08-2012 6:09pm

gymfreak wrote: »

*shakes head*

LOL, will you do my ironing while you're at it!

gymfreak · 24-08-2012 9:58pm

Paudee wrote: »

LOL, will you do my ironing while you're at it!

Of course,
Will you make me an omlette?

GASMANN · 25-08-2012 7:22am

gymfreak wrote: »

*nods head*

*appreciates acknowledgement of effort and perseverance*

GASMANN · 25-08-2012 7:27am

yesterday

20 snatches @ 50/55kg

16 c+j @ 50/55kg

5x8 back squats @ 110kg

c+j killed me, squats felt like about 300kg

GASMANN · 25-08-2012 7:58pm

chin ups 5x5

oh press
30kgx10
40kgx8
50x8
55x8
60x5
60x5
60x5

front squat
warm up x 1000000
80x5
100x5
105x5
110x3
115x2
120x1
120x1
120x1

25kg farmer handle sprints 40m x 10

40kg prowlers 20m x 25

that felt like training, iv missed that feeling.

GASMANN · 27-08-2012 8:08pm

12 snatches
3x45
3x47
3x50
3x52

16 c+j
10x50
4x52
2x55

front squats 5x5
90kg
90kg
100kg
100kg
105kg

chinups 3x5

db military press 5x5
22kg - e/s lol, obvs, tots mcgoats.
24kg
28kg
28kg
30kg

GASMANN · 29-08-2012 10:44pm

loads of w/l

drop snatches, split jerks, c+j

FRONT SQUATS 5x5
100
100
105
105
110

BENCH 5x5
80
80
85
85
90

BENT ROW 5x5
80
80
80
85
85

imnothim · 11-01-2013 1:31am

SQUATS X5's
130
130
135
140
140
these felt bad

OH PRESS X5's
55
55
55
60
60 - 4+1p.press
these felt ok

DEADLIFT X5's
140
150
160
170
170
these felt good

LAT PULLDOWN SEATED SOMETHINGS
40kg x 20
40kg x 20
50kg x 20

imnothim · 13-01-2013 12:27am

gym was cold this morning, which normally prefer but today i just couldnt keep the heat in me.

squats 5x3's
130
140
150
150
150 - these never really got going, i was hoping to start the push towards 160 but no.

bench 5x3's
90
90
90
95
95 - a bit annoyed now looking back that i didnt go to 100 even for a double.

bent over row 5x3's
90
90
90
90
90
90

chin ups 2x5

dips 3x10

unilat pull down 25kg e/s 3x20

good session looking back, i think i could have pushed a little more.

imnothim · 15-01-2013 12:02am

skawats x5's
130
135
140
145
150
160 x 1
these went pretty well, i recorded the 150's and they were fairly solid.

bench x5's
85
90
90
95
95

bent over row x5's
80
85
90
90
95

chinups 2 sets of 4

unilaterhaha pulldowns 50kg
3 x 20 w/60sec rest - fookin burner

imnothim · 16-01-2013 5:22pm

i was very tight for time today, and havent had much sleep in the last 10-12 days cos of work so i dumped the fancy stuff at the end and just done my 3 lifts.

squats x5's
120
125
130
135
140
i wasnt pushing these, i didnt really want to do them at all.

oh press x5's
50
55
55
60
60

deadlift x5's
130
140
160
170
180
the 180 was solid, i fairly ripped it off the ground too so happy happy. i might test a max here in a few weeks.

home for a horseburger.

imnothim · 18-01-2013 8:58pm

less than 2hrs sleep last night so excuses were flowing all day so kept the session to 3 lifts again.

squats x3's
130
140
150
160
170 - rep pb 15kg off last tested 1rm

bench x3's
90
90
95
95
100
100

bent rows x3's with 60sec rec.
90
90
90
90
90

happy with the squats, i want to hit a 200kg for 1 by the summer so im on the right track.

token · 19-01-2013 11:33am

I liked that GASMANN chap not so sure about you

imnothim · 19-01-2013 11:34am

he dead.

imnothim · 19-01-2013 4:31pm

i skipped loads of stuff during the week so i planned to do a bit of t-shirt session today and some single leg stuff on my 2nd strongest leg.
i woke this morning and said fook that.

squats 100kg 20x5 - i intended a 120s recovery between sets but no, 3-4 min.
this was rough, lots of noises, i couldnt even talk after it.

i jumped into a log session a couple of lads were doing and worked up to 85kg triples but got called to work before i got to 200kg

imnothim · 21-01-2013 11:51pm

tired and sick and loads of excuses, i went down but had no interest.

squats x 5
130
140
150
155
155

bench 90kg 5 x 5

bent row 80kg 5 x 5

imnothim · 23-01-2013 9:30pm

sickness blah blah.

squats x5
130
140
145
145
150x1 - bar shifted on my back, and then tested the safety bars
150

overhead press
55
55
60
60
65 x4 + 1p.press
these are progressing well, almost to a respectable weight.

deads x5
140
155
170
180
185 - rep pb i should have gone to 190kg, i really really hate that feeling of leaving a bit in the tank.

60 SEC BETWEEN SETS FROM HERE

chins 2sets of 4 - fatness+gravity

dips 2sets of 15 ^

widegrip pull downs 4x5

unilat pull downs 3 x 20

imnothim · 28-01-2013 10:46pm

mundaymunday

squats x 5's
120
130
140
150
160 - this is good

bench x 5's
90
90
92.5
95
97.5 x 3

bendover rows x 5 w/60sec rec
85kg

log push press
65
70
75
80 x 4
80

imnothim · 30-01-2013 9:31pm

skwats x 5 - struggled
120
130
140
150x4
140
absolute zero motivation.

overhead press x 5
55
55
60
60
65 p.p
65 p.p

deads x 5
140
155
170
180
190

chins 5+4
dips 10,10,10
wide pull downs 60kg 5,5,5,5
unilat pulldowns 50kg 20,20,20

imnothim · 01-02-2013 11:12pm

late in to gym's tonight and a lot of talking led to to a short but productive session.

sqkwuats x3's
120
130
140
150
160
i always wear a load of tape on one knee for no apparent reason other than i used to need it, i left it off tonight and didnt combust so happy days.
also i got some double ply knee sleeves a few weeks ago and fluted around with them tonight too...
165x2
170x1
175x1
140x6
not very well planned but yeah.

bench x3's
90
95
100
105 rep pb
100
my bench is shocking, so 3 working sets in triple digits for me is good work, but in a shi t way

imnothim · 05-02-2013 10:03pm

squats 5x5 150kg

bench 5x5 100kg

pendooley rows 5x5 90kg

dips 3x15.

imnothim · 09-02-2013 7:43pm

got to the gym. it was closed. snuck in. done fook all. got removed from building.

DylanJM · 09-02-2013 8:32pm

imnothim wrote: »

got to the gym. it was closed. snuck in. done fook all. got removed from building.

Dedication

imnothim · 09-02-2013 9:44pm

yeah, wont feel as bad milling a chipper tonight cos i was in the gym today

imnothim · 19-02-2013 12:12am

i wasnt around for the last week or so due to work, but i did do some yhogging!

squats x 5
140
145
150
155
155

bench x 5
90
95
95
100
100

dips s/set with pen. rows
20 dips + 90kg pens x 5
15 dips + 90kg pens x 5
10 dips + 90kg pens x 5

dumbell complex

16kg d.b - 60sec rest - 3 rounds

snatch x 5
clean + press x 5
lunge x 5
swing x 5
goblet squat x5
*change hands*
snatch x 5
clean + press x 5
lunge x 5
swing x 5
goblet squat x 5

imnothim · 20-02-2013 11:50pm

squats
140kg x8
140kg x8
140kg x8 all rep pb's

oh press x5
55
55
60
60
65
65

deads - no wraps, straps or belts
140kg x5
160kg x5
170kg x5
180kg x3
190kg x3
200kg x3 rep pb

confookinditioning - stolen from crossfit and completed with equally proposperus tekkers.
40kg bar - power clean, front squat, push press, back squat, push press, touch and go again x 7
i done four rounds with 60 sec rests

Bad form and grunting

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