Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
If we do not hit our goal we will be forced to close the site.

Current status: https://keepboardsalive.com/

Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
https://www.boards.ie/group/1878-subscribers-forum

Private Group for paid up members of Boards.ie. Join the club.

One speed , one gear....GO!

245

Comments

  • #32
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up , stretch , foam roll and hockey ball

    Legs

    5 rounds :
    A1: Leg extension 73kg x 12.12.12.12.12
    1 min rest
    A2: Seated leg curl x 39kg x 12,12,12,12,12

    Squat:
    bar x 8
    40kg x 8
    60kg x 8
    80kgx 8
    100kg x 8
    130kg x 8
    140kg x 8

    Stiff leg DL
    100kg x 6,6,6


    bollocked today , everything was a grind.
    just glad to get out of there


  • #33
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Sunday 13/09/2015
    warm up

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 75kg x 5
    A2: Chins BW x 8,8,8,8,8

    3 rounds of:
    B1: DB seated shoulder press 25kg x 10,10,10
    B2 : Lat pulldown 73kg x 10,10,10

    4 rounds of :
    C1: Front Plate raise 20kg x 12,12,12,12
    C2: Standing straight arm lat pulldown 32kg x 12,12,12,12

    some stretch

    good buzz today.
    couldn't find dip belt for chins which was a curse so did 8 reps per set.


  • #34
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    some stretch foam roll


    threadmill

    @ 5% incline

    3 mins @ 10kph

    30secs on / 30sec off

    16 kph
    16.5 kph
    17.0 kph
    17.5 kph x 6 times

    5 mins walk on threadmill @ 5.5kph 1% incline


  • #35
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    horizontal push/pull

    5 sets
    A1: Bench 90kg x 8,8,8,8,8
    A2: barbell row 80kg x 8,8,8,8,8

    3 sets
    B1 : Incline DB press 35kg x 8,8,8
    B2: Chest supported row 60kg x 8,8,8

    4 sets
    C1: Pec deck Flyes 45kg x 15,15,15,15
    C2: Pec Desk Rear Delt 45kg x 15,15,15,15


  • #36
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    arms

    warm up


    4 sets:
    A1: DB Curls 22.5kg x 10,10, 25kg x 8, 8
    A2: Tricep Pushdown 73kg x 12,12,12,12

    3 Sets:
    B1: Bent over barbell concentration curl 35kg x 12,12,12
    B2: Tricep over head ext 64kg x 12,12,12

    3 sets:
    C1: Incline DB curl 15kg x 12,12,12
    C2: Seated DB French Press 32.5kg x 12,12,12


  • Advertisement
  • #37
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up , stretch , foam roll and hockey ball

    Legs

    5 rounds :
    A1: Leg extension 73kg x 12.12.12.12.12
    1 min rest
    A2: Seated leg curl x 45kg x 12,12,12,12,12

    ab wheel 20,20,20

    leg press:

    200kg x 8
    250kg x 8
    270kg x 8
    300kg x 8

    Stiff leg DL
    110kg x 6,6,6,6


    all racks taken and I was sick waiting so did leg press instead of squat
    realised after a while some clown was using rack for rows and pullups.
    c u n t.


  • #38
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Vertical Push/Pull

    warm up

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg , 75kg x 6
    A2: Chins BW + 10kg x 6

    3 rounds of:
    B1: DB seated shoulder press 25kg x 10
    B2 : Lat pulldown 79kg x 10

    4 rounds of :
    C1: Front Plate raise 20kg x 12,12,12,12
    C2: Standing straight arm lat pulldown 32kg x 12,12,12,12


    fella beside me left his bench to spot for a fella a bit away.
    2 lads came in and started unracking the weights.
    I said , mid set , politely "i think he is still using that"
    "oh is he..."
    "i believe so , yes"
    continues to unrack weight.

    I've now finished set
    "His gear is there beside the bench so he is using it"
    "He'll be alright " says one guy
    "Actually no " says me

    then the bench guy came over and said "i'm still using that "
    "oh ok "

    c u n t s


  • #39
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,803 ✭✭✭✭Alf Veedersane


    2 workouts, 2 sets of cúnts...that's gotta be annoying


  • #40
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Alf Veedersane wrote: »
    2 workouts, 2 sets of cúnts...that's gotta be annoying

    yeah it's like I attract them :pac::pac:


  • #41
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    horizontal push/pull

    warm up

    5 sets
    A1: Bench 90kg x 8,8,8,8,8
    A2: barbell row 80kg x 8,8,8,8,8

    3 sets
    B1 : Incline DB press 35kg x 8,8,8
    B2: Chest supported row 60kg x 8,8,8


    missed last cluster because

    a) fella using pec deck machine
    b) bus was due
    c) I had an urgent need to go to the jacks
    d) all of the above

    answer D

    I'll catch up on missed exercise tomorrow.
    Time to move up weight on the bench.


  • Advertisement
  • #42
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    spin class (HIIT) 30mins

    arms



    4 sets:
    A1: DB Curls 22.5kg x,10, 25kg x 8, 8 , 8
    A2: Tricep Pushdown 73kg x 10, 83kg x 10,10,10

    3 Sets:
    B1: Bent over barbell concentration curl 40kg x 12,12,12
    B2: Tricep over head ext 54kg x 12,12,12

    3 sets:
    C1: Incline DB curl 17.5kg x 10,10,10
    C2: Seated DB French Press 32.5kg x 12,12,12


    been almost a week since i darkened the door of the gym:eek:
    good to be back.


  • #43
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Spinning class 30mins HIIT

    vertical Push / Pull

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg , 75kg x 6
    A2: Chins BW + 10kg x 6

    3 rounds of:
    B1: DB seated shoulder press 27.5kg x 8,8,8
    B2 : Lat pulldown 79kg x 10

    4 rounds of :
    C1: Front Plate raise 20kg x 12,12,12,12
    C2: Standing straight arm lat pulldown 32kg x 12,12,12,12


  • #44
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Leg Curl
    39kg x 12, 45kg x 12,12,12,12

    Squat
    bar x 10, 60kg x 8 , 80kg x 8, 100kg x 8 , 120kg x 8 , 135 kg x 8

    stiff leg dL
    100kg x 6,6,6,6


    in a mental rush , it was this or nothing so I dashed in and out
    ultra quick session
    pretty forgetable tbh


  • #45
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Spin class 40 mins

    Suitcase KB walk
    40kg KB x 80m x 4 sets ( 2 each hand)


  • #46
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up

    5 sets
    A1: Bench 90kg x 8 , 92.5kg 8,8,6,8
    A2: barbell row 80kg x 8,8,8,8,8

    3 sets
    B1 : Incline DB press 35kg x 8,8,8
    B2: Chest supported row 60kg x 8,8,8

    4 sets
    C1: Pec deck Flyes 45kg x 15,15,15,15
    C2: Pec Desk Rear Delt 45kg x 15,15,15,15


  • #47
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    spin class HIIT 30 mins

    arms

    4 sets:
    A1: DB Curls 25kg x 8, 8,8,8
    A2: Tricep Pushdown 82kg x 10,10,10,10

    3 Sets:
    B1: Bent over barbell concentration curl 40kg x 12,12,12
    B2: Tricep over head ext 54kg x 12,12,12

    3 sets:
    C1: Incline DB curl 15kg x 12,12,12
    C2: Seated DB French Press 32.5kg x 12,12,12


    all good.
    think 40kg on the concentration curl was too high wasn't too happy with form. so i'll drop that back to 35kg
    although i don't really like exercise to begin with.

    never considered an arm day before this and its tougher than it looks.

    also it's one of those "where have you been all my life? " kinda things.
    definitely improved my bench and OHP as a result so be looking forward to a 1rm test before christmas.


  • #48
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    sick

    I hate being sick :(


  • #49
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    legs

    warm up , stretch , foam roll and hockey ball

    Legs

    5 rounds :
    A1: Leg extension 79kg x 12.12.12.12.12
    1 min rest
    A2: Seated leg curl x 45kg x 12,12,12,12,12

    squat
    60kg x 8
    80kg x8
    100kg x 8
    120kg x 8
    140kg x 8


    Stiff leg DL
    100kg x 6, 110kg x 6, 120kg x 6 , 130kg x 6

    ab wheel
    1 x 10


    good to get back , being sick was crap.
    , wasn't feel super energetic but lashed through it.
    walked out with 150kg squat to prep for next week.


  • #50
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    elliptical machine 15min


    4 sets:
    A1: DB Curls 25kg x 8, 8,8,8,8
    A2: Tricep Pushdown 82kg x 10,10,10,10


    3 Sets:
    B1: Bent over barbell concentration curl 35kg x 12,12,12
    B2: Tricep over head ext 54kg x 12,12,12

    3 sets:
    C1: Incline DB curl 15kg x 10,10,10
    C2: Seated DB French Press 32.5kg x 12,12,12


  • #51
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up and stuff

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 75kg x 6
    A2: Chins BW + 10kg x 6,6,6,6,6


    DB seated shoulder press 27.5kg x 10,8,6

    Lat pulldown 79kg x 10,10,10,10

    stretch


  • Advertisement
  • #52
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    sat 17/10/2015

    warm up

    5 sets
    A1: Bench 90kg x 8 , 92.5kg 8,8,8,6(1)(1)
    A2: barbell row 80kg x 8,8,8,8,8

    3 sets
    B1 : Incline DB press 35kg x 8,8,8
    B2: Chest supported row 60kg x 8,8,8

    4 sets
    C1: Pec deck Flyes 45kg x 15,15,15,15
    C2: Pec Desk Rear Delt 45kg x 15,15,15,15


  • #53
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    spinning class 45mins

    amazing what a good instructor can do.


  • #54
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    spin class HIIT 30 mins

    arms

    4 sets:
    A1: DB Curls 25kg x 8, 8,8,8
    A2: Tricep Pushdown 89kg x 10,10,10,10

    3 Sets:
    B1: Bent over barbell concentration curl 35kg x 12,12,12
    B2: Tricep over head ext 54kg x 12,12,12


    back was tight - lower just left of spine so skipped 3rd Set of exercise and went an did some back/hip work instead to loosen it out.
    which it did.
    winning.


  • #55
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    spinning class 45min


    back after 2 weeks holiday.
    get body working again.
    all good.


  • #56
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Warm up

    Pull up
    BW x 8 , 8
    BW + 5kg x 8 , 8


    Bench
    100kg x 5,5,4(1) ,4(1)

    Squat
    140kg x 3,3,3,3

    all working sets had 120secs intervals.

    15-9-6
    100kg Trapbar Deadlift
    40kg thrusters
    push ups

    15 reps of all 3 , 9 reps of all 3, 6 reps of all 3.
    no breaks 9 continuous sets.



    missed yest due to a sick child .
    So that meant skipping the planned spin class for yesterdays workout.

    That was a killer at the end.

    not happy with squating of late...could do 140kgh for 8 reps a few weeks ago but anything over 140kg gives me a mental sweat regardless of reps.
    I think this is going to be a slow moving plateau breaking exercise.


    for next 12 weeks gonna increase my conditioning with metcon style finishers and cardio cutting back a bit on the volume of weight training ie. heavy weight lower reps.


  • #57
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up

    Pull Up
    BW x 8,8,8,8

    DB Walking Lunges
    30kg DBs x 8,8,8,8 (8 per leg so 16 steps)

    Barbell OHP
    75kg x 3,3,3,3


    tire flips 5 x 10 - 60 sec intervals

    3 x 2mins bag work

    enjoyed that but start was unpleasant
    had uncomfortable DOMS in quads from Weds took plenty of foam roll and stuff to lessen the pain.
    When I got out of bed it was like ffs do i really need to go train


  • #58
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    spin class 45mins
    stretching focus on pigeon pose


    after a weekend of digging trenches and monday at the match
    quick session to sort myself out


  • #59
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Deadlift
    140kg x 3,3,3,3

    Dips
    BW x 10,10,10,10

    Db Rows
    42.5kg x 8,8,8,8

    stretch

    tabata
    battling rope 20 sec on / 10 sec off - 8 sets.


    first time deadlifting conventional in a long time . 140kg was quite easy but left it at 140kg that as my hip was sore(ish) so I didn't add weight.
    Wasn't a technique problem no sharp pain just like hip wasn't used to movement and was stiff at lockout.
    was grand by time I was leaving.

    otherwise all good , tabata was harder than it looks.


  • #60
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,803 ✭✭✭✭Alf Veedersane


    arayess wrote: »
    tabata was harder than it looks.

    The battle ropes always are.. 20 seconds seem like nothing when you read it. By the 5th round of it it feels like an eternity.


  • Advertisement
  • #61
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    Alf Veedersane wrote: »
    The battle ropes always are.. 20 seconds seem like nothing when you read it. By the 5th round of it it feels like an eternity.

    actually was exactly the 5th set I wailed "fcuk my life". :)


Advertisement