Don't even know what to call it any more.

Edwardius · 05-05-2013 08:29PM

Inspector Coptoor wrote: »

Joined Ben Dunne Sandyford today
€185 for 16 months.
will get me through the summer.

Chest & Biceps
High volume, low intensity

1. Flat bench
60kg - 4 x 12

2. Inc DB Bench
17.5kg DBs - 3 x 15

3. Pec Dec
3 x 15

4. Cable cross overs (hands low)
3 x 15

5. Wide grip push ups
3 x max

6. BB curls
25kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15

COH · 05-05-2013 08:39PM

Triceps pressdowns and rear delt flies on chest and biceps day?? Bro.... you can't ride the train to Gainsville if you buy a ticket to Stupidityland bro

You should kayak on legs day too. Everyone knows that

Inspector Coptoor · 05-05-2013 08:40PM

COH wrote: »

Triceps pressdowns and rear delt flies on chest and biceps day?? Bro.... you can't ride the train to Gainsville if you buy a ticket to Stupidityland bro

You should kayak on legs day too. Everyone knows that

I'm just following the programme bro.
Don't hate the player, hate the programmer

Inspector Coptoor · 06-05-2013 11:30AM

Legs, Lower back & hamstrings
Moderate volume, moderate intensity

Warm up
Hip openers
Hip flexors
Bird dogs Etc

1. Paused back squats
3 sec pause
4 sets of 5 reps - 50kg

2. Snatch grip RDLs
3 x 10 @ 50kg

3. Front squats
4 x 8 @ 40kg

4. Leg press
4 x 10 @ 150kg + sled

5. Step ups
3 x 10 with 2 x 12.kg DBs

6. Good mornings
3 x 10 with 50kg

7. Leg extension
3 x 10 @ 70kg

8. Leg curl
3 x 10 @ 60kg

Stretch

the drifter · 06-05-2013 05:45PM

wtf is going on here!!!!

lads...we need an intervention...like we did back in the 5/3/1 days...

COH · 06-05-2013 10:22PM

the drifter wrote: »

wtf is going on here!!!!

lads...we need an intervention...like we did back in the 5/3/1 days...

Leave him at it.. he's clearly gone and had a stroke or something

Inspector Coptoor · 07-05-2013 08:48AM

This morning

Feel like I've been run over by a truck.
Legs are like lead.

All the stretches

Banded hip flexors
3 x 30s each side

Banded ankle stretches
3 x 30s e/s

Banded hamstring stretches

Foam rolling
ITBs
Quads
Hammies
Calves
Glutes

Spiky ball smashing on my everything
Quads
Calves
Hammies
Arms
Chest
Glutes

More banded stretches & mobility work

Felt a lot better after that

Gotta go out for a 5km run later.

Inspector Coptoor · 07-05-2013 03:26PM

Legs still horrible

4km run 1 couldn't face another km
23:40.
90s slower than last time

Good stretch

Inspector Coptoor · 08-05-2013 07:02AM

High Intensity, low volume
Shoulders

Warm up
Scap push ups
YTWs
Internal rotations
Band stretching

Strict standing OH press
Up to 2 heavy sets of 3

20kg - 3 x 8
30kg - 3
40kg - 3
50kg - 3
55kg - 3

Top sets
60kg - 3
62.5kg - 3

Some abs to finish off
Hanging leg raises
2 sets to failure
Set 1 - 17
Set 2 - 15

Stretch

Inspector Coptoor · 09-05-2013 08:24PM

Workout 4
Back and Triceps
High Volume, Low Intensity

1. DB Rows
4 x 12
30kg DBs (biggest ones in the gym)

2. WG chins
3 x F
5,4,3,
Need to get less fat so I can do more pull ups

3. Double D Pulldowns
4 x 12
50kg

4. Low rows with wide grip
3 x 10
Full stack on cable machine

5. BB extensions
4 x 12
25kg BB

6. DB Inc Extensions
4 x 12
2 x 10kg DBs

7. Pushdown with rev grip
3 x 12
15kg on stack

8. Face Pulls
3 x 15
22.5kg

9. Pull Down Abz
3 x 10
Full Stack

Stretch

Inspector Coptoor · 12-05-2013 03:17PM

Week 2 Day 1

Chest & Biceps
Moderate Volume
Moderate Intensity

Warm up
Band stretches & traction

1. Flat DB Press
Up to 4 x 10 with 27.5kg DBs

2. Inc DB Press
Up to 22.5kg for 3 x 10

3. Cable cross overs - hands high
3 x 10

4. Inc DB flies
15kg DBs - 3 x 10

5. Preacher curls
3 x 10

6. Inc DB curls
10kg DBs - 3 x 10

7. DB hammer curls
10kg DBs - 3 x 10

8. Triceps rope Pushdowns
3 x 15

9. Machine rear delt flies
3 x 12

Stretch

Inspector Coptoor · 13-05-2013 09:30PM

Week 2 Workout 2

Legs, Lower Back and Hamstrings
Low Volume, High Intensity

1. Paused back squats
3 sec pause
5 sets of 3 reps - 80kg

2. Snatch grip RDLs
3 x 6 @ 70kg

3. Good mornings
1 x 15 @ 50kg

4. Deadlifts
2 x heavy sets of 3 @ 160kg

5. Rear Delt machine
2 x 10 @ 55kg

Stretch

Inspector Coptoor · 14-05-2013 08:11PM

Week 2, Workout 3

Shoulders
High Volume, Low Intensity

band warm ups

1. Seated DB Presses
warm ups with 5's, 10's, 12.5's and 15s
4 x 15 with 2 x 17.5kg DBs

2. BB Shrugs
4 x 15 @ 80kg

3. DB Side Raises
3 x 12 @ 10kg DBs

4. DB Front raises
3 x 15 @ 10kg DBs

5. Hanging leg raises
2 x F

6. Rear Delt Machine Flies
3 x 12

Band Stretches

Inspector Coptoor · 19-05-2013 06:23PM

Week 2
Workout 4

Back and Triceps
Moderate Vol, Moderate Int

1. BB rows
up to 3 x 8 @ 80kg (strict)

2. Close Grip Chins
3 x F (3,3,2 at bodyweight) did some assisted ones then aswell.

3. Close Grip Pulldowns
3 x 8 with full stack

4. JM Press/Skullcrushers
3 x 8 @ 25kg - dont really like this exercise, might swap it out

5. DB Extensions
3 x 12 with 2 x 10kg DBs

6. Face Pulls
3 x 15

7. Pull down Abz
3 x 12

8. Hanging Leg raises
3 x 10

Have a 40km adventure race on Saturday so gonna have to try to train 2 a days for the next couple of days so I have plenty of recovery time for saturday.

Inspector Coptoor · 20-05-2013 08:26AM

Week 3 Workout 1

Chest and Biceps,
Low Volume, High Intensity

1. Pin Presses (1 board equivalent)
work up to 2 heavy sets of 3 @ 90kg

2. Inc DB press
work up to 2 heavy sets of 5 @ 2 x 35kg DBs

3. BB curl
work up to 2 heavy sets of 5 @ 45kg

4. Band Pushdowns
3 x 15 with green band

5. Rear Delt raises
3 x 12 with 8kg DBs

20 mins on bike at level 7

Inspector Coptoor · 20-05-2013 05:08PM

Conditioning at 16:00.

Warm up of loads of foam rolling & hip openers

1. Rower
30s on/30s off
10 intervals averaging 145m

2. KB swings
30s on/30s off
Avg of 20s per interval for 10 intervals

3. Stationary bike
Level 7
30s at 70rpm/30s at 110rpm
10 intervals

Roll
Flex
Stretch

Time for food, then hit the gym again at 7:30 for leg day

Inspector Coptoor · 20-05-2013 09:36PM

Tired going into the gym.

Lashed the caffeine Pulse V4 stuff in.

Week 3
Workout 2

Legs, Lower Back and Hamstrings
High volume, Low Intensity

1. Paused Back Squats
3 sec pause
4 x 8 @ 40kg

2. Snatch Grip RDLs
3 x 15 @ 50kg

3. Front Squats
4 x 12 @ 50kg

4. Lunges (BW)
4 x 15 off each leg

5. Side Lunges (BW)
3 x 15 off each leg

6. Good Mornings
3 x 15 @ 40kg

7. Lying Hamstring Curls
3 x 15

8. Seated Leg Extensions
3 x 15

9. Rear Delt Machine
3 x 12

10 mins on the bike

stretch

COH · 21-05-2013 01:33PM

Did you seriously go to the gym and take loads of preworkout to squat 40kg!!

Inspector Coptoor · 21-05-2013 01:48PM

COH wrote: »

Did you seriously go to the gym and take loads of preworkout to squat 40kg!!

Was tired.
Has been up over 13 hours at that stage.

Oh, and f$ck off.

the drifter · 21-05-2013 02:21PM

ah here....

you seem to have recorded some sort of warm up for a girl as your gym session....

Inspector Coptoor · 21-05-2013 02:41PM

Bars are very heavy in BD Sandyford I guess.

Inspector Coptoor · 21-05-2013 08:35PM

Week 3
Workout 3

Shoulders
Moderate Volume, Mod Int

1. OH BB press
4 x 8
45kg, 47.5kg & 2 sets @ 50kg

2. DB Shrugs
4 x 8 with 2 x 30kg DBs

3. Seated Side Raises
3 x 10 with 2 x 7.5kg DBs

4. Front Raises
3 x 10 with 2 x 10kg DBs

5. Machine Rear Delt Raises
3 x 10 @ 52kg

6. Hanging Leg Raises
2 sets of 12

Break

Workout 4

Back and Triceps
Low Volume, High Intensity

1. Chest Supported Rows (only able to use a machine for this)
work up to heavy 3 x 3 @ 100kg

2. pin press (4 board equivalent)
work up to heavy 2 x 3 @ 90kg

3. Face pulls
3 x 15 with monster mini band

4. Pull Down abz
3 x 10

Loads of stretching
upper back work with bands
pull aparts
dislocates
pull aparts behind the neck

Inspector Coptoor · 25-05-2013 04:32PM

Today.
40km adventure race

500m run
1.5km kayak
500m run
11km cycle
8km hill/trail run with obstacles
19km cycle

3:33 mins.

Terrain was tough, loads of hill climbs on the bike, lots of uphill work on the trail run in boggy ground, beach & obstacles thrown in for good measure.

Inspector Coptoor · 27-05-2013 09:23PM

not feeling too bad after the weekend.
Will definitely do another one of them but I'll get a racer, not a mountain bike!

back to the summer programme

Week 4 Workout 1

Chest and Biceps,
High Volume, Low Intensity

1. Flat bench
62.5kg - 4 x 12

2. Inc DB Bench
20kg DBs - 3 x 15

3. Pec Dec
3 x 15

4. Cable cross overs (hands low)
3 x 15

5. Wide grip push ups
3 x max

6. BB curls
30kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15

Stretch

Inspector Coptoor · 29-05-2013 05:41PM

Week 4
Shoulders
High Intensity, Low Volume

OH press
20kg - 3 x 8
30kg - 3
40kg - 3
50kg - 3
60kg - 3
62.5kg - 2 x 3

Abz
Hanging leg raises - 3 x F
Russian twists - 3 x 20
Plank - 3 x 30s

Lots of rolling & stretching
Got a massage yday, all kinds of awesome.

Inspector Coptoor · 02-06-2013 02:39PM

Week 4 Workout 3
Back and Triceps
High Volume, Low Intensity

1. DB Rows
4 x 12
30kg DBs (biggest ones in the gym)

2. WG chins
3 x F
6,6,6

3. Double D Pulldowns
4 x 12
Full stack

4. Low rows with wide grip
3 x 10
Full stack on cable machine

5. BB extensions
4 x 12
30kg BB

6. DB Inc Extensions
4 x 12
2 x 10kg DBs

7. Pushdown with rev grip
3 x 12
30kg on stack

8. Face Pulls
3 x 15
22.5kg

9. Pull Down Abz
3 x 10
Full Stack

COH · 02-06-2013 05:52PM

Inspector Coptoor wrote: »

3. Double D Pulldowns
4 x 12
Full stack

Correct me if I'm wrong... but you did 4x12 pulling on your titties?

Inspector Coptoor · 02-06-2013 05:58PM

I remember when you used to be funny and put a bit of thought into the abuse you handed out.

You're losing your touch old man.

Inspector Coptoor · 03-06-2013 01:11PM

Workout 2
Legs, Lower Back and Hamstrings
Moderate Volume, Moderate Int

1. Paused back squats
3 sec pause
4 sets of 5 reps - 65kg

2. Snatch grip RDLs
3 x 10 @ 60kg

3. Front squats
4 x 8 @ 50kg

4. Leg press
4 x 10 @ 150kg + sled

5. Step ups
3 x 10 with 2 x 12.5kg DBs

6. Good mornings
3 x 10 with 50kg

7. Leg extension
3 x 10 @ 70kg

8. Leg curl
3 x 10 @ 60kg

9. Calf raises
5 x 12

Inspector Coptoor · 05-06-2013 07:51PM

Yesterday

20 mins on bike at level 10

Abs
Swiss ball planks - 3 x 20s
SB jack knives - 3 x 10
Machine abs - 3 x 20
Rotary torso machine thing - 3 x 20

Stretch

Don't even know what to call it any more.

Comments