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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

Hanley

Hey at least the bench is moving!!!

[Deleted User]

Barbell Bench Press
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps

reset in between each one so it was more like 1x3. failed the last rep of the last set

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

One-Arm Dumbbell Row
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

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

[Deleted User]

Reverse Flyes
6 kg x 20 reps
6 kg x 20 reps
6 kg x 20 reps
6 kg x 20 reps (PR)

Barbell Deadlift
60 kg x 3 reps
67.5 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps

Barbell Squat
40 kg x 7 reps
40 kg x 5 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 4 reps
40 kg x 4 reps

8xmax

Barbell Bench Press
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
5xmax-1

very happy with the deadlifts and squats. creeping up steadily
benching can still go die in a fire

[Deleted User]

thanks!
100kg isn't gonna lift itself

Frosty McSnowballs

Doing good Bluey, doing good!

[Deleted User]

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 8 reps

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

Seated Leg Curl
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps

Running (treadmill)
01:00:00 | 7 km
^ slow jog; last minute was sprinting.
Was totally in the ZONE until the 45 min mark. I missed that.
I'm really really excited that I can (still) jog an hour. I'm not unfit! yay! :pac:

[Deleted User]

yeah if i even add 1kg to last time's session it'll be some miracle

well today was probably a lesson to warm up properly
squats were easy
DL 50 was light as a feather

then i went to pick up set 1 rep 1 of 80, set up properly, went to lift it, "holy sh!t this is really fcuking heavy!!" and let go :rolleyes:
then set 2 i could only manage 2 reps instead of 3 and then I got really pissed off and went HULK SMASH

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 3 reps
80 kg x 2 reps
80 kg x 4 reps
80 kg x 6 reps

I think I was squeaking on the last rep there. Sorry fellow gym goers

Running (treadmill)
00:15:00 | 2 km

Hanley

bluewolf wrote: »

I'm not cut out for this benching lark

That's cos you're a girl.

....seriously!

[Deleted User]

Barbell Bench Press
35 kg x 4 reps
35 kg x 4 reps
35 kg x 4 reps
35 kg x 4 reps
35 kg x 3 reps

Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
paused

One-Arm Dumbbell Row
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

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

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

I'm not cut out for this benching lark
though i have to admit it went better than last week

Hanley

I can feel THE GAINZZZ

[Deleted User]

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

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

8x AMRAP

Barbell Bench Press
30 kg x 5 reps
30 kg x 4 reps
30 kg x 4 reps
30 kg x 3 reps
30 kg x 3 reps

5x AMRAP-1

Reverse Flyes
2 kg x 10 reps
2 kg x 10 reps
2 kg x 10 reps
2 kg x 10 reps
2 kg x 10 reps

Dumbbell Flyes
6 kg x 20 reps
6 kg x 20 reps (PR)
6 kg x 15 reps
6 kg x 15 reps
6 kg x 15 reps

Nailed those deadlifts. Pew pew! I was finding them hard last week so I'm happy about that. Knees are trying to go in slightly but correcting straight away, or trying to.
Did not nail bench. Bench </3

[Deleted User]

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 8 reps

Pick up the 45 fixed barbell, bring it across the gym to free space where I can work... do 2 sets and realise it's the thick bar I can barely close my hand over, not the narrower one ... go and check the narrower one for 45kg is there, it is, drag that across the gym, bring the other one back, do some more sets... that is totally a workout on its own

Seated Leg Curl
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps

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

25 was a bit light for today but I wasn't hitting it properly on the 30s before. I think I'm ok to go back up to 30 again

Elliptical Trainer
00:58:00 | 7.78km

I'm tired now
Also protein shakes from the vending machine are REALLY full of sugar. bleugh

[Deleted User]

went for a jog anyway
got the worst stitch ever but other than that it was going really well. did a bit more than 3.5km
then walked the doggy our 4.2km route except I really wanted my dinner so we did some intervals on the way back... :pac:

[Deleted User]

jog yesterday went bad because wrong socks + toes shredded
blisters on side of my middle toes now

no jog tonight I guess

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
40 kg x 2 reps
50 kg x 2 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps

went grand

spent more time "setting up" for the DLs and I think my feet were too close before today

good stuff. I was actually having doubts I could manage it today and then I did

I think I'm gonna have to add in a 4th day a week and throw the bent over rows and SLDLs and machine curls into it

[Deleted User]

walked the doggy yesterday and today, 4.2km
went back out again today after and jogged 3.5km. Went pretty crap. Onwards and upwards! Ready to pwn some deadlifts tomorrow

Frosty McSnowballs

bluewolf wrote: »

I ate the conzy burgers too fast to take pics. You can take my word for it they're awesome

I'm going to make them on Tuesday....can't wait! How sad is my life!

[Deleted User]

I ate the conzy burgers too fast to take pics. You can take my word for it they're awesome

[Deleted User]

Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 3 reps
32.5 kg x 5 reps

these were annoying me. the 5s were sometimes 4+1 or 3+2
Stupid benching :mad:

Machine Shoulder (Military) Press
5 kg x 14 reps
5 kg x 14 reps
5 kg x 14 reps
5 kg x 14 reps

Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 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 8 reps

missing the DB rows and split squats; I had to run to make a dentist appt. Pity the gym doesnt open earlier than 10 on a saturday. I think I can actually do the rows and split squats at home though so I might do them later. I'll check what dumbbells I have hanging around

Time to make some conzy burgers

:D
Dundrum butcher had some 20 euro family meat deal thing. I think I got a chicken, 4 fillets, 4 pork chops, a load of mince, and something else.
And then i got 3x sirloin steaks for 10 euro
sorted...

[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...

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]

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:

Frosty McSnowballs

Good job Bluey! Yer flyin'!

[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

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]

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:

[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]

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

Frosty McSnowballs

Belated happy birthday Bluey!

Impressive stuff missy, keep it up now!

[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

[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