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

Inspector Coptoor · 19-09-2013 8:41pm

25km cycling today

Inspector Coptoor · 21-09-2013 11:36am

Yesterday - 20km cycling.

Dead lifts - up to 150 for 4 x 3

Pull ups - 7,5, 4 x 3

Inverted rows - 4 x 10

Lunges with 40kg BB - 4 x 6 per leg

Curls - 4 x 12

Core work
Russian twists
Plank
Reverse crunches
Back extensions
3 rounds

Stretching & yoga poses

Inspector Coptoor · 24-09-2013 9:26pm

Last couple of days I was in an adventure centre

Loads of outdoor stuff, climbing, zip lining, river tubing and loads of walking around.

20km of cycling today.
Got a track pump and got tyres up to proper pressure, made for some segment PRs on my cycle.

Inspector Coptoor · 25-09-2013 8:39am

Phase 2 Week 1
Workout 1.
Chest, Triceps & Calves
Last set of every exercise is a rest pause set.

1. BB bench
55kg - 4 x 15 + 6
2. Inc DB bench
2 x 14kg DBs 4 x 15 + 6
3. Inc DB Flies
12.5kg DBs - 4 x 15 + 6
4. Inc cable flies - 3 x 15 + 6

5. Tri Pushdowns
4 x 15 + 6
6. Lying DB Tri Ext
2 x 10kg DBs - 4 x 15 + 6
6. OH cable Tri Ext
15kg - 4 x 15 + 10

7. Standing calf raises
80kg - 4 x 30 + 15
8. Seated calf raises
50kg - 4 x 30 + 15

Inspector Coptoor · 26-09-2013 9:42am

Cycle into work.
PR time of 24:33 for 9.9km.
5 PRs on segments of the ride.
Top speed - 52.2km/hr

Phase 2 week 1
Workout 2
Back, biceps & abs
Rest pause on last set

Back
Deadlift
102.5kg - 5 x 5

DB row
25kg - 4 x 15 + 8 on last set

Behind neck lat pull down
4 x 15 + 8

Seated cable row
3 x 15 + 8

J rope pull down
3 x 15 + 8

BB curl
4 x 15 + 10

Preacher curl
10kg DB - 4 x 15 + 10

Cable curl
3 x 15 + 10

Abs
Crunches
3 x 30 + 10
Side bends - 3 x 25 + 10

Inspector Coptoor · 26-09-2013 6:11pm

9km home on the bike.
22:33 moving time

Inspector Coptoor · 27-09-2013 3:26pm

70km cycle up around Howth.
3 hours 12 mins.

Inspector Coptoor · 29-09-2013 3:23pm

45km of cycling today.

1 hour 53 mins.

Inspector Coptoor · 30-09-2013 8:29am

6:10
10km cycle to work
24:37

Warm up
Foam rolling
Shoulder activation work with bands.

Phase 2 Week 1
Workout 3
Shoulders, traps & calves
Rest pause on last set

DB shoulder press
2 x 14kg DBs - 4 x 15 + 6

Cable lat raises
3 x 15 + 8

DB front raises
3 x 15 + 8

Rear delt raises
3 x 15 + 6

TB shrugs
60kg - 4 x 15 + 10

Calf raises
4 x 25 + 10

Cycle home later will be
9km in about 25mins

Inspector Coptoor · 01-10-2013 8:27pm

This morning
10km cycle in with the rain bucketing down and a puncture for good measure.

Afternoon conditioning

warm up
hip openers
scap work

1. 10' block 30s on/30 off
punchbag work

2. 10' block 30s on/30s off
Alternating 1 handed 24kg KB swings
average 20 swings

3. 10' block 30s on/30s off
spin bike

4. 10' block 30s on/30s off
Treadmill
11km/hr

9km cycle home

Inspector Coptoor · 03-10-2013 8:09pm

Cycle in to work - 10km
25mins

Phase 2 Week 2
Workout 1.
Chest, Triceps & Calves
Last set of every exercise is a rest pause set.

1. BB bench
62.5kg 4 x 10+ 4
2. Inc DB bench
2 x 20kg DBs 4 x 10+ 6
3. Inc DB Flies
15kg DBs - 3 x 10+ 6
4. Inc cable flies - 3 x 10+ 10

5. Tri Pushdowns
4 x 15 + 6
6. Lying DB Tri Ext
2 x 10kg DBs - 4 x 10+ 6
6. OH cable Tri Ext
15kg - 4 x 15 + 10

7. Standing calf raises
BW - 2 sec pause at the top
6 x 25

Cycle home
9km - 23 minutes

Inspector Coptoor · 04-10-2013 10:44pm

Cycle in
10km

Squats
few warm up sets
90kg - 5
100kg - 3
90kg - 5 x 5

Bench
65kg - 5 x 8

Pull ups
BW + 5kg - 3 x 5
BW - 3 x 5

Lunges - 4 x 6 per leg

Curls 30kg - 4 x 12

Core work
3 rounds of:
static holds x 30s
side planks - 2 x 20s each side
back extensions - 12

lots of stretching

Cycle home 9km

Inspector Coptoor · 07-10-2013 9:21pm

20km of cycling today.

Inspector Coptoor · 08-10-2013 8:56pm

Today
Cycle in - 10km
Cycle home - 9km

Evening conditioning workout
Warm up

10 min block 1
2 x 24kg KB carries - 30m
30m shuttle run
Rest 10s
Repeat

Block 2
30s on/30s off for 10 mins
Hitting the lunch bag

Block 3 x 10 mins
30s on 30s off
C2 rower
135m average

Block 4 x 10 mins
30s on 30s off
Spin bike
HIIT style

Core work
3 x 30 sit ups
3 x 20s side plank each side
3 x 10 back extensions

Stretching

Inspector Coptoor · 10-10-2013 8:44pm

Yesterday - 20km cycling
Today - 20km cycling

Inspector Coptoor · 13-10-2013 2:27pm

Friday
AM
Clean & snatch technique work

Lat pull down
5 x 12
DB rows
4 x 10

PM
Deadlift - 125kg - 5 x 5
OH Press - 40kg - 4 x 8
Inverted rows - 4 x 12
KB SL RDL - 20kg - 4 x 6 per leg
Tri Rope push downs - 4 x 11
Russian twists - 3 x 30
Med ball sit ups - 3 x 20

Strerching

Out on the bike then today
51km spin today.
Stillorgan - town - Sutton - Howrh Hill from the North side - town - Sandymount - Booterstown - Stillorgan

2:23 moving time
Avg speed 22km/hr
Mac speed 60.8km/hr

Lots of foam rolling & hip flexor stretching needed.

Inspector Coptoor · 14-10-2013 5:58pm

2 x 10km spins today in and out of work.

Just spent €80 on new tyres for the bike so hopefully punctures are nowhere near as frequent from now on.

token · 14-10-2013 10:01pm

Inspector Coptoor wrote: »

Just spent €80 on new tyres for the bike so hopefully punctures are nowhere near as frequent from now on.

I did the same myself a few months ago after I started getting regular punctures and I haven't gotten one since. The tyres were worn out basically and just more prone to punctures. The new ones have all that puncture protection stuff going on.

Inspector Coptoor · 15-10-2013 9:50am

What ones did you go for?
I got Continental Gatorskins

token · 15-10-2013 7:26pm

Inspector Coptoor wrote: »

What ones did you go for?
I got Continental Gatorskins

I got Bontrager Race Lite Hardcases. I didn't do any research into them I just bought them after walking into a bike shop to buy tubes after another puncture. They seem pretty good though.

Inspector Coptoor · 15-10-2013 7:55pm

AM
Cycle in - 10km

Bench
70kg - 5 x 5

All I had time for.
Gonna have to come up with a programme I like the look of soon.
Got bored of the last one 6 weeks in.

PM
Conditioning session
10' block of KB carries
2 x 24kg KB carries - 30m
Work/rest ratio was 1:1

C2 Rower
10 mins of 30son/30s off
1649m covered.

10 mins of 30s on/30s off on crosstrainer

10 mins on heavy bag 30s on 30s off
Throwing turning kicks
Every other leg per round

Forgot how much I enjoy kicking!

Cycle home - 9km

Inspector Coptoor · 16-10-2013 10:11am

AM
Cycle in - 10km 24:47

Dead hang power cleans
20kg - 3 x 3
40kg - 2 x 3
50kg - 2 x 3
60kg - 3
65kg - 3
70kg - 3
75kg - 2

On the minute every minute for 10 minutes.
1 of each exercise:
Dead hang power clean @ 75kg
Dead hang pull up with 5s negative

Swim
20 minutes
Did around 25 lengths.
Been ages since I was in a pool.
Mostly breast stroke, few front crawl, 2 back crawl.

PM
Cycle home - 9km

Edwardius · 16-10-2013 10:49am

Inspector Coptoor wrote: »

What ones did you go for?
I got Continental Gatorskins

They're meant to be lethal in the wet. Make sure your pressures are high enough >100PSI for a dainty thing like yourself!

Stay out of those painted cycle lanes, they're full of road ****e, it's safer too, cars will be less likely to squeeze past you and push you into the kerb.

Don't eat yellow snow

Inspector Coptoor · 17-10-2013 8:17pm

Today - 25km cycling

Inspector Coptoor · 18-10-2013 8:28pm

AM
Cycle in 10km - 24 minutes

Morning strength session
Foam rolling to warm up
Hip mobility & band work

1.Deadlifts
Up to 130kg for 5 x 5

2.a. OHP - 37.5kg - 4 x 8
2.b. Inv Rows - 4 x 12

3.a. RDLs - 80kg - 4 x 8
3.b. Tri Rope Ext - 4 x 12

Stretch.

PM
Strength session 2

1. Squats
80kg - 5 x 5

2.a. Weighted pull ups
BW (103kg) + 5kg - 4 x 3 + 10s neg on last rep
2.b. Bench
65kg - 4 x 8

3.a. Lunges - 2 x 16kg KBs -4 x 6 e/l
3.b. curls - 35kg - 4 x 12

Abs

Stretch

Cycle home
9km

Tired

Inspector Coptoor · 27-10-2013 5:50pm

Was away last week.
Was pretty active walking, spinning, playing sports and swimming.

Today was a 70km spin up to Roundwood and back on the bike.
4 hours in the saddle.
Very tough.

Those hills hurt like a mutha****a.
The toughest hill I've done before today was Howth Hill.
Took us 2 1/2 hours to do the 37km to Roundwood!
Had a pint and some food and came home in 90 minutes or so.

It was very wet, slippery with leaves and we were cycling into a headwind that then changed into a dangerous crosswind.

Still, enjoyed it.

Inspector Coptoor · 31-10-2013 11:04pm

Yesterday
Bench
70kg - 4 x 10

Assisted Dips
4 x 8

Seated Leg Curls
4 x 10

DB Shoulder Press
20kg DBs - 4 x 10

Biceps curls
40kg - 4 x 10

KB swings
20kg - 4 x 10

Goblet Squats
20kg - 4 x 10

Abz
4 rounds of
30 mountain climbers
30s of weighted plank
30 crunches

Stretching

Today
Squats - 60kg - 4 x 8

Lying Leg Curl - 3 x 15

Seated leg Extensions - 3 x 15

Lat pull down - 4 x 10

Seated row - 4 x 10

Abz

Stretch

Cycle tomorrow

10km bog run in Killary for Turf Warrior on Saturday then.

Inspector Coptoor · 01-11-2013 2:13pm

57km on the bike.
Moving time of 2 hours 22 mins.
Few PRs on some segments.

Will be stretching and rolling for the rest of the day and getting set for Turf Warrior tomorrow.
Should be great craic

Inspector Coptoor · 02-11-2013 6:11pm

Turf Warrior Challenge.

2 1/2 hours battling in pouring rain and howling winds in Killary.
Jumping in big holes, climbing over obstacles, high ropes, low ropes, swing ropes, through tyres, through two forests, more bog holes, crawling in muck, wading in muck up to the arm pits, climbing up through a ravine and all the time going through sinking, energy sapping boggy ground.

It was deadly.
Calves will be in ribbons tomorrow.

token · 02-11-2013 9:18pm

Ya mad shcone ya. Sounds like the craic!

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

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