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

Inspector Coptoor · 05-07-2014 12:16pm

Morning cycle
55.4km - 2 hours 7 mins

272m climbing
26km/hr

Inspector Coptoor · 06-07-2014 6:27pm

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

Inspector Coptoor · 07-07-2014 6:25pm

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

Inspector Coptoor · 08-07-2014 3:10pm

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

Inspector Coptoor · 09-07-2014 7:27pm

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

Inspector Coptoor · 10-07-2014 6:38pm

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

Inspector Coptoor · 15-07-2014 10:51pm

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

Inspector Coptoor · 18-07-2014 9:19pm

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

Inspector Coptoor · 19-07-2014 1:15pm

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

Inspector Coptoor · 23-07-2014 5:21pm

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

Inspector Coptoor · 24-07-2014 7:06pm

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

Inspector Coptoor · 26-07-2014 7:46pm

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

Inspector Coptoor · 28-07-2014 9:33pm

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

Inspector Coptoor · 28-07-2014 9:34pm

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

Inspector Coptoor · 06-08-2014 9:25pm

Did:
30km spin
2 x 50km spins

Gotta get back in the gym tomorrow

Inspector Coptoor · 07-08-2014 5:04pm

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

Inspector Coptoor · 08-08-2014 6:29pm

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

Inspector Coptoor · 09-08-2014 7:51pm

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

Inspector Coptoor · 11-08-2014 3:13pm

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

Inspector Coptoor · 12-08-2014 8:47am

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

Inspector Coptoor · 13-08-2014 8:36am

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

Inspector Coptoor · 14-08-2014 3:51pm

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

Inspector Coptoor · 15-08-2014 5:06pm

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.

Alf Veedersane · 15-08-2014 7:35pm

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.

Inspector Coptoor · 16-08-2014 12:09pm

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

Inspector Coptoor · 17-08-2014 2:18pm

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

Inspector Coptoor · 18-08-2014 5:42pm

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.

Inspector Coptoor · 21-08-2014 7:12pm

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

Inspector Coptoor · 22-08-2014 10:09am

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

Inspector Coptoor · 23-08-2014 2:08pm

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

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

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