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Can I come too

[Deleted User]

Since we're doing the 8 week challenge yoke I thought I should log here too instead of just on Fitocracy

So it started yesterday and yesterday's workout was:

tracked Workout for 644 pts Mar 24, 2014

Goblet Squat (dumbbell)
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps (PR)

Kneeling Push-Up
8 reps
8 reps
8 reps
8 reps

Barbell Bench Press
20 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps

Plank
00:00:15
00:00:15
00:00:15
00:00:15
00:00:15

Suspension Trainer Inverted Rows
8 reps
8 reps
8 reps
8 reps
8 reps (PR)

Running (Intervals/Sprints)
00:01:00 | 200 m | sprint
00:01:00 | 200 m | sprint
00:01:00 | 200 m | sprint
00:01:00 | 200 m | sprint
00:01:00 | 200 m | sprint
00:01:00 | 200 m | sprint

Today was 30 mins jog, 4km

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Comments

ninamc

Super work, happy for you

bluewolf wrote: »

Pew pew pew!
Session with hanley today.

90 kg deadlift
47.5 squat, 39 bench.

that was awesome :cool: :cool:

helliwen

ninamc wrote: »

Super work, happy for you

Ditto - well done!! *happy dance*

[Deleted User]

I was all better then yesterday woke up with the cold returned in full force
sigh!

short and sweet today

Barbell Squat

40 kg x 5 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 5 reps
40 kg x 3 reps
40 kg x 4 reps

[Deleted User]

Yay I got a new program!

I'll have to wait a day or two before I start.

This one included explicit instructions on FTDP

:D:D:D:D
I'll behave this time

helliwen

bluewolf wrote: »

This one included explicit instructions on FTDP :D:D:D:D
I'll behave this time

Should we hold you to this?!

[Deleted User]

Barbell Deadlift

60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps

Barbell Squat

37.5 kg x 5 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 2 reps
37.5 kg x 3 reps

8 x max

Group A

Barbell Bench Press
20 kg x 12 reps
20 kg x 7 reps
20 kg x 8 reps
20 kg x 7 reps
20 kg x 7 reps

5 x (max -1)

Reverse Flyes
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps

Group B

Dumbbell Flyes
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps (PR)

Bent Over Barbell Row
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps (PR)

followed the sh1t outta that program

ow

[Deleted User]

cooped up at home studying. decided to try another branch of the gym closer to home
got halfway there, forgot ipod, drove home and went back again
didn't know where stuff was, was off in general and fairly weak
didn't get near the squat rack as some big guy who looked like he could OHP me in one hand was using it. he turned out to be a nice fellow
So... i didnt ftdp. I'll make up the second half of what I missed, next time. likely to be tues/wed after the first couple exams
I prefer my usual gym

Barbell Bench Press

30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps

Group A

Seated Dumbbell Shoulder Press
7 kg x 10 reps
7 kg x 10 reps
7 kg x 10 reps
7 kg x 10 reps

Dumbbell Split Squat
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps

Stiff-Legged Barbell Deadlift

45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps (PR)

Did a couple sprints at the end but nothing worth logging. need to build up cardio again

Alf Veedersane

It's bad karma so I'll say it instead. ..f*ck exams.

[Deleted User]

Yep ... but only a few days or so of work again after they're over then I've 2 weeks off. Back to normality then. Do ALL the workouts

Alf Veedersane

bluewolf wrote: »

Yep ... but only a few days or so of work again after they're over then I've 2 weeks off. Back to normality then. Do ALL the workouts

Yeah, worst sticking it to the man yet!

[Deleted User]

Alf Veedersane wrote: »

Yeah, worst sticking it to the man yet!

wha

Alf Veedersane

bluewolf wrote: »

wha

Ok, maybe exams shouldn't be bottom of the priority pile...

[Deleted User]

Nod and smile, nod and smile

[Deleted User]

2 exams down, bulk of stress gone
straight to gym after

Group A
Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

pause squat

One-Arm Dumbbell Row
10 kg x 8 reps
10 kg x 8 reps
10 kg x 8 reps (PR)

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

Elliptical Trainer
00:42:00 | 7km

[Deleted User]

look! it's me again!

exams are over. hurray! And tomorrow's my last day working my current dept :eek:
i have a cold but decided to go anyway cos I missed lifting LOTS

Barbell Squat
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps

Barbell Deadlift

70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 3 reps
70 kg x 4 reps

forgot to log the warmup set, something like 40 1x4

Seated Leg Curl
65 kg x 10 reps
65 kg x 10 reps

I'm pleasantly surprised I haven't lost all my progress what with going like once a week for the last while. at least I should be well able for going more regularly again!
Had a nice swim and sauna and steam room after wards. I think it was only about 10-12 laps, took it easy. They fixed up the sauna, it was proper hot again

today's workout was brought to you by:
"yes i am using the squat rack"
"yes i am using the squat rack"
"yes i am using the squat rack"
"yes i am using the squat rack"

They were all perfectly polite and pleasant, it was just busy this evening. Used to going in the mornings!

[Deleted User]

Barbell Deadlift
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps

Barbell Squat
37.5 kg x 5 reps
37.5 kg x 4 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 4 reps

8 x max

Group A
Barbell Bench Press
25 kg x 6 reps
25 kg x 6 reps
25 kg x 6 reps
25 kg x 6 reps
25 kg x 5 reps

5 x (max -1)
^ these were supposed to be 22.5 but the benches were in use and the fixed barbells are 20 then 25, so I chose 25.

Reverse Flyes
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps

Group B
Dumbbell Flyes
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps

Bent Over Barbell Row
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

Elliptical Trainer
00:27:30 | 5km

Really nailed it today and I'm delighted.
I thought it wouldn't go as well as it did.
At least that kg I put on over the last month was useful for something ...

Starting to feel like myself again - spent the last few weeks on the edge of a stress meltdown which I hadn't even realised until this weekend
It's all good :cool:

[Deleted User]

doggy was sulking with me because i did promise him a walkies today ... so 40-45min out we went. about 4.2km according to google maps

[Deleted User]

havent got a chance to get to the gym - was nearly looking around for household objects i could bench !
went for a jog outside. forgot how much i love running outside at night time in the freezing cold. almost all my jogging has been treadmill for the last year

ran up and down my walking/old c25k route without stopping. i don't know how long that was but it was around 20-25 mins. seems pretty short but i have always had trouble managing to do it outdoors non stop with the pacing and maybe more difficult than treadmill.
then i did half the route and back again in sprint intervals with walking intervals the same durations. it was something like 50s /30/30/30/40/30, walked a few mins, final 60s sprint.
very happy with that

I think the route up and back is 3.5km total now that i've checked it on google maps so that was the non stop jog and then maybe 2km again in the intervals

[Deleted User]

birthday brekkie! birthday gym! birthday afternoon tea, gluten free

The nice ladies at gym reception called happy birthday at me when i went in. awww

Barbell Bench Press

32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps

roll of shame on the last rep of the last set :eek:

Barbell Squat

20 kg x 7 reps
20 kg x 7 reps
20 kg x 7 reps
20 kg x 7 reps
20 kg x 7 reps
pause squats

Machine Shoulder (Military) Press

15 kg x 14 reps
15 kg x 14 reps
15 kg x 14 reps

Group A

Dumbbell Split Squat
6 kg x 8 reps
6 kg x 8 reps
One-Arm Dumbbell Row
10 kg x 12 reps
10 kg x 12 reps (PR)

Elliptical Trainer

00:40:00 | i don't know what distance, it wiped the progress out

Looks a bit short? Ya, I need 2 more sets of the group superset there and 1 more set of the shoulders
I'll throw them in next time. just couldn't go on anymore with all that

[Deleted User]

Barbell Squat
37.5 kg x 6 reps - got confused which program i was doing
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps

Barbell Deadlift
60 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps

finishingup from last time:
Seated Dumbbell Shoulder Press
7.5 kg x 15 reps

Dumbbell Split Squat
7.5 kg x 8 reps
7.5 kg x 8 reps
One-Arm Dumbbell Row
10 kg x 12 reps
10 kg x 12 reps

sure what else would i be doing at the hotel but looking for the gym

Frosty McSnowballs

Belated happy birthday Bluey!

Impressive stuff missy, keep it up now!

[Deleted User]

Barbell Deadlift
70 kg x 2 reps
70 kg x 2 reps
70 kg x 2 reps
70 kg x 2 reps
70 kg x 2 reps

Barbell Squat
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 5 reps
37.5 kg x 3 reps
37.5 kg x 5 reps
37.5 kg x 3 reps

8 x max
Group A
Barbell Bench Press
25 kg x 12 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 12 reps

5 x (max -1)

Group B
Dumbbell Flyes
5 kg x 20 reps
5 kg x 20 reps
5 kg x 20 reps (PR)

Gym was closing so Ididnt have time for the rows or the rev flys. I'll fit them in next time somehow

This week I've added to my squat AMRAPs and nearly doubled my bench AMRAPs!!
I can barely move my arms at all right now can hardly type either

Thanks SFP

[Deleted User]

Today was sh!t and everything was REALLY HEAVY

Barbell Bench Press
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 2 reps

failed the 3rd rep on that last set. took a break and tried again. failed again. so i did 4 sets instead of 5. maybe it wasn't long enough since all those AMRAPs? kind of annoying since i rocked those

Group A
Reverse Flyes
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps

Bent Over Barbell Row
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

^making up for early closing time on wed

Machine Shoulder (Military) Press
15 kg x 15 reps
15 kg x 15 reps
15 kg x 15 reps
15 kg x 15 reps

Group B
One-Arm Dumbbell Row
10 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps

Dumbbell Split Squat
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps

Elliptical Trainer
00:27:30 | 4.6km

Barbell Squat
20 kg x 7 reps
20 kg x 7 reps
20 kg x 7 reps
20 kg x 7 reps
20 kg x 7 reps

paused squats

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 6 reps

did try to keep up protein on hols but not enough I reckon and a bit too much junk. gonna start tracking again effective today

oh well onwards and upwards

[Deleted User]

walked the doggy on our 4 - 4.4 km route
It's no 77km adventure race like but I'm gonna log it anyway :pac:

Frosty McSnowballs

bluewolf wrote: »

walked the doggy on our 4 - 4.4 km route
It's no 77km adventure race like but I'm gonna log it anyway :pac:

It's still 4.4km! Ya can't beast yourself everyday.

Well done missy.

[Deleted User]

Barbell Squat
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps

Barbell Deadlift
50 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps

Seated Leg Curl
60 kg x 13 reps
60 kg x 13 reps
55 kg x 13 reps
55 kg x 13 reps

pew pew

Frosty McSnowballs

Good job Bluey! Yer flyin'!

[Deleted User]

today's workout is entitled "i really wanted to just stay in bed"

Barbell Deadlift
75 kg x 2 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps

forgot my chalk. slippy slippy

Group A
Barbell Bench Press
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 7 reps
27.5 kg x 5 reps
27.5 kg x 5 reps

Reverse Flyes
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps
2 kg x 12 reps

Group B
Bent Over Barbell Row
30 kg x 10 reps
30 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

was doing these half assed as 30 was pretty heavy so dropped to 25 and did them really super properly

Dumbbell Flyes
4 kg x 20 reps
4 kg x 20 reps
4 kg x 20 reps
4 kg x 20 reps

went onto the xtrainer for a few mins while untangling my headphones only to realise one of the earbuds is missing. so then i stopped and left
:rolleyes:

Alf Veedersane

bluewolf wrote: »

went onto the xtrainer for a few mins while untangling my headphones only to realise one of the earbuds is missing. so then i stopped and left
:rolleyes:

At which point, the sky went black, only lit by the ferocious forks of lightning, and you cried out "WHY HAVE YOU FORSAKEN ME?", shaking your fist at the sky.

#Biblical

[Deleted User]

It was really that kind of morning. I'm just glad I didn't walk into a mirror or do something else stupid...