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

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    #482
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Morning cycle
    55.4km - 2 hours 7 mins

    272m climbing
    26km/hr


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    #483
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    5km run in 26:34
    Some sort of best time


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    #484
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench
    5x6 @ 80kg

    B - DB shoulder press
    4 x 10 with 2 x 20kg DBs

    C - Raise complex
    3x10 each of 30 degree/front/rear.
    2 x 7.5kg DBs

    D - Tri-pushdowns-100reps (5x 20)

    E - BB curls - 5 x 10


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    #485
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Cycle
    95km
    4 hours or so moving time
    2350kcals
    550m of climbing


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    #486
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Deadlift day

    A Deadlift
    170kg - 5 x 2

    B - BB Rows
    80kg - 4 x 10

    C - wide grip lat pull down
    50kg - 4 x 12

    D - narrow grip lat pull down
    40kg - 4 x 12

    E - seated row
    40kg - 4 x 12

    F - BB - 45 degree back ext
    +20kg - 4 x 8

    G - hanging leg raises
    4 x 10


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    #487
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 2

    A - Bench
    Up to 90kg x 5

    B - close grip bench press
    With chainz for the craic
    Worked up to 60kg plus 4 small chains x 10

    C - DB Tri Ext
    2 x 12.5kg DBs - 4 x 15

    D - EZ curl bar
    20kg - 4 x 15

    E - GHR Abz
    4 x 8

    F - plate loaded leg extensions
    4 x 15


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    #488
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 5 x 8 @ 82.55kg

    B - DB shoulder press
    4 x 10 with 2 x 20kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    6kg DBs

    D - Tri-pushdowns-100reps

    E - curls - 100 reps


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    #489
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    A - Deadlift

    70 - 2 x 5
    100 - 3
    120 - 3
    150 - 1
    170 - 1
    190 - 1

    B - BOR
    70 - 4 x 10

    C - Face pulls
    4 x 10

    D - seated row
    4 x 10

    E - ghr Abz
    4 x 10


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    #490
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Saturday am
    Spin class - 40 mins

    Bench day 2

    A - bench
    60 - 2 x 5
    70 - 5
    80 - 5
    92.5 - 5

    B - CGBP
    55 - 2 x 10
    60 - 2 x 10

    C - DB Tri Ext
    15kg DBs - 4 x 10

    D - DB curls
    15kg DBs - 4 x 10


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    #491
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Tuesday - 52km leisurely cycle
    2 hours 20 mins

    Wednesday
    Took my 20kg comp KB outside in the sun.

    Bit of a dynamic warm up.

    1 handed swings - 100 in one set

    goblet squats - 2 x 10

    Then 5 rounds of:
    10 swings
    5 snatches right hand
    5 snatches left hand
    5 KB C&J right hand
    5 KB C&J left hand
    10 swings
    Waitor carry - 80m right arm
    Waitor carry - 80m left arm


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    #492
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 6x8 @ 77.5kg

    B - DB shoulder press
    4 x 10 with 2 x 17.5kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    6kg DBs

    D - Tri-pushdowns-100reps

    E - hammer curls - 60 reps


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    #493
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 2

    A - Bench
    Up to 95kg x 5

    B - close grip bench press
    62.5kg - 4 x 8

    C - DB Tri Ext
    2 x 12.5kg DBs - 6 x 12

    D - 3 inch EZ curl bar
    20kg - 6 x 12


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    #494
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 5 x 8 @ 80kg

    B - DB shoulder press
    4 x 10 with 2 x 15kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    6kg DBs

    D - Tri-pushdowns-100reps

    E - 3 inch curl bar - 100 reps


    Evening recovery spin
    30.4km - 1 hour 10 mins
    676 kcals
    26km/hr avg


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    #495
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Sunday
    160km on the bike
    6 hours 8 mins
    4076kcals
    26km/hr average


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    #496
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Did:
    30km spin
    2 x 50km spins

    Gotta get back in the gym tomorrow


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    #497
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Benching


    Bench Day 2

    A - Bench
    Up to 97.5kg x 4
    Meant to be 5 but wasn't there

    B - close grip bench press
    62.5kg - 4 x 8

    C - DB Tri Ext
    2 x 12.5kg DBs - 4 x 12

    D - DB hammer curls
    2 x 12.5kg - 4 x 12


  • Options
    #498
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Back

    A - Deadlift
    130kg - 5 x 8

    B - SLDL
    70kg - 4 x 8 @ 3010 tempo

    C - BB Rows
    70kg - 4 x 8 @ 3010 tempo

    D - Lat Pull down
    65kg - 5 x 12

    E - Face Pulls
    4 x 12

    Cycling
    20km - 40 mins


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    #499
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 5 x 8 @ 82.5kg

    B - DB shoulder press
    4 x 10 with 2 x 15kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    6kg DBs

    D - Tri-pushdowns-90 reps

    E - 3 inch curl bar - 60 reps

    100m row - 16.2, 16.5, 16.3a


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    #500
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Leg day

    A - front squats
    6 x 6 @ 50kg @ 3010

    B - leg press
    4 x 12 @ 165kg

    C - lying leg curl
    4 x 12 @ 55kg

    D - seated leg extension
    4 x 12 @ 65kg

    E - planks
    4 x 30s


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    #501
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 2

    Cycle to gym
    8.5km - 20:47

    A - Bench
    Up to 97.5kg x 5
    Going in the right direction.

    B - close grip bench press
    62.5kg - 4 x 8

    C - DB Tri Ext
    2 x 12.5kg DBs - 5 x 15

    D - BB curl
    20kg - 5 x 12

    Hand bike
    15 mins

    Cycle home
    8.5km - 20 mins


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    #502
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Back

    A - Deadlift
    140kg - 5 x 6

    B - SLDL
    70kg - 4 x 8 @ 3010 tempo

    C - BB Rows
    70kg - 4 x 8 @ 3010 tempo

    D - Lat Pull down
    65kg - 5 x 12

    E - Face Pulls
    8 x 12

    Cycling
    20km - 40 mins


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    #503
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    75km cycle
    3:15 mins
    2000kcals
    Avg speed - 23km/hr


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    #504
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    06:30
    8.8km cycle - 21 mins

    Foam rolling
    Stretching
    De Francos Agile 8 x 2

    Cycle
    8.8.km - 21 mins

    10km walk/hike around Glendalough.
    2:40:32

    Nice day for low level activity.
    400m of elevation gain during the walk, nice bit of sweat built up.


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    #505
    Alf Veedersane
    Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Inspector Coptoor wrote: »
    06:30
    8.8km cycle - 21 mins

    Foam rolling
    Stretching
    De Francos Agile 8 x 2

    Cycle
    8.8.km - 21 mins

    10km walk/hike around Glendalough.
    2:40:32

    Nice day for low level activity.
    400m of elevation gain during the walk, nice bit of sweat built up.

    Well jelly!

    Would love to have been somewhere like Glendalough on a day like today.


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    #506
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 7,8,7,8, 8 @ 85kg

    B - DB shoulder press
    4 x 10 with 2 x 15kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    5kg plates

    D - Tri-pushdowns- 100 reps

    E - barbell curls - 60 reps

    F - Abz

    Cycling
    11km - 25 mins


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    #507
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    47.2km
    2 hours
    1095 kcals
    23.3km/hr average
    Max speed 57.8km/hr
    Easy spin.

    85km tomorrow and will be trying for 200 or so on Tuesday


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    #508
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    80km spin from Roacommon to Galway.
    3:00 on the button
    Average of 26,7km/hr
    1700kcals
    Max speed of 50.4/hr

    Delighted with this as the wind was brutal and I had a big bag on my back.


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    #509
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench

    A - Bench
    Up to 100kg x 4
    Going in the right direction.

    B - close grip bench press
    62.5kg - 4 x 8

    C - DB Tri Ext
    2 x 12.5kg DBs - 5 x 20

    D - BB curl
    20kg - 5 x 12


  • Options
    #510
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Back

    A - Deadlift
    150kg - 2 x 4 & 1 x 3
    Legs still in bits from cycling

    B - SLDL
    70kg - 4 x 8 @ 3010 tempo

    C - BB Rows
    70kg - 4 x 8 @ 3010 tempo

    D - Lat Pull down
    65kg - 5 x 12

    E - Face Pulls
    5 x 12

    F - pull ups
    3 x 3

    Cycling
    22km - 48 mins


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    #511
    Inspector Coptoor
    Registered Users Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 5,5,5,5,3@ 87.5kg

    B - DB shoulder press
    5 x 8 with 2 x 20kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    5kg plates

    D - Tri-pushdowns- 100 reps

    E - barbell curls - 60 reps

    F - Abz

    Cycling
    11km - 25 mins


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