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Leaving the nest

1235713

Comments

  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I hope you went to Bodega Biarritz 1881 in BCN.


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    I got the email from you the day after we had been in the city!!


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    When looking for my last bench log I realised I had trained before I left for holiday but didn't log it. Can't remember specifics other than it being a decent session.

    Today

    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2
    80kg x 5
    85kg x 3
    90kg x 1
    92.5kg 3 x 1

    Felt pretty comfortable, wanted to try 95 for the singles but didn't have the minerals to go for it and erred on the side of caution.

    CGBP

    65KG 4 x 8

    DB Fly's

    15kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Got a deadlift session in on Thursday

    Bar 2 x 10
    60kg x 8
    80kg x 5
    100kg x 5
    120kg x 3
    140kg x 2
    160kg 2 x 1

    Had to leave it there. Got a nosebleed after the first single, took ten mins to get it to stop. Went back to do another single and as I got it back down it started again.


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Good shoulder session in today, first one in a while so was happy with the strength.

    OH BB Press

    15kg Bar x 10
    25kg x 8
    35kg x 5
    40kg x 3
    45kg x 2
    50kg 2 x 3
    55kg 3 x 3

    Incline bench press

    17.5kg DB 4 x 8

    DB front raises

    12.5kg DB 4 x 8 per arm

    Shrugs

    27.5kg DB 4 x 8

    Single hand OH BB raises

    10kg x 8
    15kg x 8
    20kg 2 x 8


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  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Got to the gym last night for the first time since last wednesday , was back in work and sitting for 12-14 hours every day. Intention was to squadt, but after stretching and rolling, first rep with the bar I tweaked something in the area between my quad and groin. Tried 40kg but was aggravating even at that so benched instead.

    Bar x 10
    40kg x 8
    50kg x 6
    60kg x 5
    70kg x 4
    80kg x 3
    85kg x 2
    90kg x 1
    95kg 3 x 1

    Delighted with that, felt pretty strong.

    CGBP

    60KG 2 x 12, 2 x 10

    Cable machine, used for fly's

    4th notch

    4 x 8

    Tri push down

    4th notch

    4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Got through a deadlift session yesterday

    Bar x 10
    70kg x 8
    100kg x 5
    120kg x 3
    140kg x 2
    160kg x 1

    170kg 3 x 1

    SLDL 70kg 4 x 8

    Bent over barbell row

    60kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Shoulder session as my leg still isn't fit to squat

    OH BB Press

    20kg x 10
    30kg x 8
    40kg x 5
    45kg x 3
    50kg x 2
    55kg x 1

    57.5kg x 2.75 almost got the third rep there but not quite

    55kg 2 x 3

    Incline DB Press

    17.5kg DB x 8
    20kg 2 x 8
    22.5kg 2 x 8

    Seated DB OH Press

    17.5kg 4 x 8

    Standing BB row to chin

    35kg 4 x 8

    DB Front raise to shoulder

    15kg 4 x 6 per arm

    DB curl

    17.5kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Last week was due to be a deload week but only got to the gym once, on Sunday to do anything. Incorporated a bit of everything and high volume to try to compensate for no deload

    Squat

    Bar x 10
    60kg x 5
    80kg x 3
    100kg 5 x 8

    Pain in my leg has moved around to the front of the hip, uncomfortable but not overly sore.

    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg 5 x 8

    Fine

    Deadlift

    Took it majorly easy on the weight due to high volume, very paranoid over my lower back!

    Bar x 10
    60kg x 8
    80kg x 5
    100kg 5 x 8

    Too easy, should have been higher

    OH Standing Press

    Bar x 10
    30kg x 8
    35kg x 5
    40kg 8,7,7,7,6


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Tested squat last night,still felt a twinge in the front of my hip but based on my squatting on Sunday didn't think it'd be an issue.

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3
    120kg x 2

    Still feeling good

    130kg x 1

    Felt ok, slight twinge

    140kg x 1. struggled to get to parallel, almost ended up doing a pause squat.

    145kg x 1

    About three inches above parallel, despite trying my best to get all the way down, slight pain

    150kg x 1

    Same again, about three inches or so above parallel, but with a little more pain.

    Decided to cut and run as there's no point to a high PR with a chance of injury just for the sake of it.

    Disappointed, not with the result or anything else just the timing of the injury.

    Didn't break a sweat getting to 150, and didn't struggle with the weight on my back.

    After my 3 singles at 145 I had 160 in mind, and that's probably what I'll base my next cycle off.


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  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Tested bench on Friday night, felt good coming into it.

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 4
    70kg x 3
    80kg x 2
    85kg x 1
    90kg x 1
    95kg x 1
    97.5kg x 1

    It had been easy up to 95. Was a bit of grind involved with the 97.5.

    Missed 100.

    Got it off my chest and halfway up where I stalled. Was confident I'd grind it out, felt like I battled for 4-5 seconds before ditching it onto the bars.

    Pretty disappointed after a very good cycle, but could have just been a bad day!

    Didn't have the time to hang around for a second attempt unfortunately.


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Deadlift Sunday

    Front squat

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg 5 x 2

    Deadlift

    Bar x 10
    70kg x 8
    100kg x 5
    120kg x 3
    140kg x 2
    150kg x 1
    160kg x 1
    170kg x 1

    180kg - missed

    Got halfway up my shin and let it go. Don't think I had the right mindset on this.

    Regathered and went again.

    180kg x 1

    Took a lot of effort, stalled at the knee and kept pulling until I locked it out. Stood up, felt dizzy and stumbled back into the rack and had to sit down til my vision cleared.

    Weird feeling, I'm sure it looked a little strange to onlookers!

    Had a feeling it wouldn't improve much but happy to not to drop back given that it was a little neglected over the course of the cycle


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Was in Wednesday last week to test overhead press

    Bar x 10
    30kg x 6
    35kg x 5
    40kg x 4
    45kg x 3
    50kg x 1
    52.5kg x 1
    55kg x 1
    57.5kg x 1
    60kg missed twice

    Couldn't generate the power to get moving past my nose

    Incline bench press

    50kg 4 x 8

    Seated Tri raise

    17.5kg x 8
    22.5kg 4 x 8

    Super set with preacher curls

    20kg on the bent bar

    4 x 8

    Rower

    10 intervals 30s on 30s off

    Didn't go below 142m per interval


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Can't catch a break injury-wise at the minute.

    Tried to squat (again) my hip is niggling. Warmed up fine, stretching lots, got to 90kg and it felt uncomfortable so stopped.

    8 rounds of
    8 x 20kg goblet squats, trying to explode back up out of the hole
    8 x 10kg db per hand reverse lunge
    30s between rounds

    Squat jumps

    24 inch x 5
    30inch x 3
    36inch 3 x 3
    39inch failed about 8 times! Could only get my shins up but didn't feel I was too far away.

    Prowler push, up and down the astro

    15kg per side, x 5

    Been running to and from work a bit to aid my lack of cardio since giving up football on august, my hip hasn't been affected at all but been getting strains down my hamstring and into the back of my knee. Yesterday I pulled something in my neck which has left my unable to move my head properly.

    Really need to get to the bottom of the cause, I suspect longer than my normal long work hours and extra sitting time.


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Finally got rid of the niggling injuries and got back in the gym on Thursday.

    Got a chest session in.

    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg 8,8,5,5

    Bent over row

    40kg x 8
    60kg 4 x 8

    Incline bench db press, supersetted with db row

    20kg db 4 x 8
    27.5kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Did a leg session on the 20th.

    Squat

    warm ups to 90kg

    100kg 5 x 8

    Front squat

    Bar x 10
    40kg x 8
    50kg 4 x 8

    Hammer curls

    20kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Leg workout on 30th December

    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3

    120kg 3 x 3
    100kg 2 x 5

    Front squat

    60kg 4 x 8

    OH press superset with bar to chin upright rows

    40kg 4 x 8 of each


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Done yesterday

    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2
    80kg x 2

    85kg 2 x 3

    Very very close to missing the third rep of the second set

    70kg 3 x 5

    Incline db press supersetted with bent over db rows

    22.5kg 4 x 8
    27.5kg 4 8 per arm

    Tri kick back 7kg 4 x 8
    Supersetted with db curls 12.5kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Done yesterday

    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2
    80kg x 2

    85kg 2 x 3

    Very very close to missing the third rep of the second set

    70kg 3 x 5

    Incline db press supersetted with bent over db rows

    22.5kg 4 x 8
    27.5kg 4 8 per arm

    Tri kick back 7kg 4 x 8
    Supersetted with db curls 12.5kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Difficult deadlift session last Sunday.

    DL

    Bar x 10
    70kg x 8
    100kg x 5
    120kg x 3
    130kg 5 x 3

    100kg x 8

    2nd hole rack pull

    100kg 5 x 8

    Superset of seated db curls 12.5kg x 8 with overhead press 20kg x 8 for 4 rounds

    Overhead seated tri press

    22.5kg db 4 x 8


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  • Registered Users Posts: 4,489 ✭✭✭VW 1


    New years resolutions have obviously kicked in, 1 on a Saturday and one bench available, a class going on and people waiting around for a free squat rack!

    Bench db press

    15kg x 10
    20kg x 8
    25kg x 5
    27.5kg x 5

    32.5kg (no 30s available) 5,4,1

    27.7kg 8,8,6

    Incline db bench

    20kg 8,6

    17.5kg 8,8

    Superset of db flye 10kg x 8
    15kg Seated db curl x 8
    For 4 rounds

    4 rounds of Superset of 20kg seated tri oh db press x 8
    30kg db row x 8 per arm

    4 rounds of Superset 35kg bar standing oh press x 8
    35kg standing bar to chin row x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Leg/lower body today

    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    100kg x 3

    120kg 5 x 3

    100kg 2 x 5

    Front squat

    65kg 4 x 8

    Deadlift

    Bar x 10
    70kg x 8
    100kg x 5
    120kg x 3
    130kg x 3

    140kg 3 x 3

    Was short on time so left it at that, happy that the DL went up and didn't feel half as bad as last week


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    After a long break due to work, family, being sick and being on holidays I'm easing myself back in as we speak. Doesn't feel so easy.

    Squat

    Lots of stretching.

    Bar 2 x 10
    60kg x 8
    80kg x 5

    Quads started cramping here so more stretching.

    90kg 5 x 5

    Front squat

    50kg 4 x 8

    Seated DB press

    12.5kg x 8 per arm

    17.5kg 4 x 8 per arm

    Hammer curls

    17.5kg 4 x 8 per arm


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Was crippled after that leg workout.

    Got back to the gym Saturday for chest/back.

    Bench

    Barbell 2 x 10

    40kg x 8
    50kg x 6
    60kg x 5
    70kg 5 x 5

    Incline bench

    Bar x 8
    30kg x 8
    40kg 8,8,6

    30kg 2 x 8

    Db flyes
    10kg 4 x 12

    Supersetted with db row
    25kg 4 x 12 per arm

    Standing upright barbell row

    35kg 4 x 12

    Was a decent workout, surprised that my bench was a decent bit higher percentage wise in terms of my previous 1rm.


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Done last week

    Squat

    Bar x 10
    50kg x 8
    60kg x 5
    80kg x 3
    90kg x 3

    100kg 5 x 4

    Front squat

    60kg 4 x 8

    Seated overhead db press

    20kg 4 x 8

    Incline db press

    22.5kg 4 x 8

    Hammer curls

    20kg 4 x 8


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Did a decent bench session last week.

    Bench

    Warm ups to 75kg 5 x 4

    Incline press

    40kg 4 x 8

    And same assistance but heavier


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Squatted during the week, finally started to feel a bit stronger.

    Squat

    Bar 2 x 10
    50kg x 8
    60kg x 6
    80kg x 4
    100kg x 3

    110kg 3 x 3
    100kg 2 x 3

    Front squat

    70kg 4 x 6

    DB seated OH press

    22.5kg 8,8,6,6

    Hammer curls

    22.5kg 4 x 8 per arm


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Bench session this morning

    Bar x 10
    40kg x 8
    50kg x 6
    60kg x 5
    70kg x 3

    80kg 5 x 5

    Wide grip bench

    50kg 4 x 8

    Incline bench

    40kg x 8
    45kg x 6
    40kg 2 x 8

    Db flye 15kg 4 x 8
    Superset with bent over db row 30kg 4 x 8 per arm


  • Registered Users Posts: 4,489 ✭✭✭VW 1


    DL/mixed session this evening

    First time to get a chance to get 3 sessions in a week since being back training.

    DL bar x 20
    60kg x 8
    80kg x 5
    100kg x 3

    120kg 5 x 5

    Felt better as the sets went on, hands hurt like a bitch.

    Bent over bb row, 50kg 4 x 8

    Ham raises

    BW x 10
    10kg x 8
    15kg 4 x 8 going down slowly

    20kg barbell curl 4 x 12
    Super set with
    Tri kick backs 7.5kg 4 x 12 per arm


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  • Registered Users Posts: 4,489 ✭✭✭VW 1


    Leg session on wednesday.

    No a lot of time so just the main work done.

    Squat

    Bar 2 x 10
    50kg x 8
    60kg x 6
    80kg x 4
    100kg x 3

    120kg 5 x 2

    Front squat

    75kg 4 x 6


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