Can I come too

coffee_cake · 25-03-2014 10:01am #1

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

coffee_cake · 27-03-2014 10:27am

Today:

Barbell Deadlift
30 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps

Last week was the first time I could do sets on 40 which is great

Dumbbell Lunges
4 kg x 8 reps
4 kg x 8 reps
4 kg x 8 reps
4 kg x 8 reps

Seated Leg Curl
65 kg x 8 reps
65 kg x 8 reps
65 kg x 8 reps
65 kg x 8 reps

I hadn't done a back barbell squat in ages because I was doing goblet ones and working on the ol' ankles as well. I gave it a quick go today to see was there an improvement... got loads of depth. hurray

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps

CrossTrainer
00:17:00 | Moderate

coffee_cake · 28-03-2014 11:00am

hour and 16 min slow jog, about 9km. Wanted to keep going but had to work. Won't sleep in next time

Treadmills in there keep resetting after an hour. Very annoying.
Listen, pal, I'll tell you when I've had enough...

Hanley · 28-03-2014 12:05pm

Log title = that's what she said

....that's all I can offer for now!!!!

Keep up the good work

coffee_cake · 04-04-2014 9:23am

Back from holidays o/

Barbell Bench Press

20 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps

Goblet Squat (dumbbell)

22 kg x 5 reps
22 kg x 5 reps
22 kg x 5 reps
22 kg x 5 reps
22 kg x 5 reps (PR)

Kneeling Push-Up

8 reps
8 reps
8 reps

Plank

00:00:15
00:00:15

Running (Intervals/Sprints)

00:01:30 | 300 m | sprint
00:01:30 | 300 m | sprint
00:01:30 | 300 m | sprint
00:01:30 | 300 m | sprint
00:01:30 | 300 m | sprint
00:15:00 | walk (2-3 min in between each sprint or so)

Suspension Trainer Inverted Rows

8 reps
8 reps
8 reps
8 reps

Very happy I could do everything on the bench at 25 at last. Increased sprints from 60s to 90s at 12 kph. I'll get a 30 min 5k yet...

coffee_cake · 06-04-2014 3:49pm

1 hour 30 min slow jog, 10k covered.

Was a lot harder than last week, been wrecked all weekend which didn't help for today, didn't hit the zone at all
Still, good days and bad, and I did finally do 10k

coffee_cake · 07-04-2014 9:00am

Barbell Deadlift

30 kg x 5 reps
35 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps (PR)

Machine Shoulder (Military) Press

17.5 kg x 8 reps
17.5 kg x 8 reps
17.5 kg x 8 reps (PR)

Dumbbell Lunges

6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps

Seated Leg Curl

70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps

Plank

00:00:20
00:00:20
00:00:20

Working up to 40 for ages then bam, 42.5 is easy

Legs always feels short although the deadlifts take a while. I did the shoulders as a break.
Can't think of anything else I should be doing? Maybe those split squat yokes

coffee_cake · 08-04-2014 8:59am

4km run in 26:45, finally getting faster. Admittedly doesn't include the few 30s stops but still ^^

coffee_cake · 09-04-2014 9:17am

Barbell Bench Press

20 kg x 5 reps
25 kg x 5 reps
27.5 kg x 5 reps (PR)
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps

Barbell Squat

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

Kneeling Push-Up

8 reps
8 reps
8 reps
8 reps

Plank

00:00:15
00:00:15
00:00:15
00:00:15

Suspension Trainer Inverted Rows

8 reps
8 reps
8 reps
8 reps

Running (Intervals/Sprints)

00:01:30 | 300 m | sprint
00:02:00 | 400 m | sprint
00:01:30 | 300 m | sprint
00:02:00 | 400 m | sprint

Annoyed about the bench. Usually use fixed weight barbells for it but tried the proper one today. Bench was a little too high off the floor for a good grip on the floor with my feet, and the weight resting thing was a little too high overhead. Couldn't see how to adjust the latter and felt off balance in general so went back to fixed weight ones. No 27.5 kg, it's 25 then 30, so went back to 25 today. Will try 30 next time I think it should be quite manageable

Kept the back squats light to try them out. Was nearly sitting on the floor :pac: Boost em up next time or try goblet again to make sure I keep up the depth

coffee_cake · 10-04-2014 7:46pm

Tried 3km at a speed of 9kph
had to stop a few times
switched back down to 7kph and jogged 5km no stops
total 8km taking about 1 hour 4 mins including walking stops.

Not happy...

coffee_cake · 12-04-2014 1:35pm

Long slow jog today, 1 hour 52, 13.3k.
Happy with that, I'll beat 2 hours next time.

Back to lifting on Monday

coffee_cake · 14-04-2014 9:03am

Barbell Deadlift
30 kg x 5 reps
40 kg x 3 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps (PR)

Dumbbell Lunges
6 kg x 8 reps

Plank
00:00:20
00:00:20
00:00:20
Kneeling Push-Up

20 reps

Lat Pulldown
35 kg x 8 reps
35 kg x 8 reps
35 kg x 8 reps

Seated Leg Curl
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps

DL weight was easy enough, form was off today, left it there. 45 again next time to make sure I've nailed it
No surprise I suppose the arthritis toes are really burning today and can't walk properly on them!
be grand

coffee_cake · 15-04-2014 8:53am

Short one today, 3km 20 min run

coffee_cake · 16-04-2014 9:14am

Barbell Bench Press

25 kg x 5 reps
25 kg x 5 reps
30 kg x 3 reps
30 kg x 3 reps (PR)
25 kg x 5 reps
25 kg x 5 reps

Barbell Squat

20 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps
22.5 kg x 5 reps
22.5 kg x 5 reps

Suspension Trainer Inverted Rows

8 reps
8 reps
8 reps
8 reps
8 reps

Suspension Trainer Mountain Climbers

8 reps
8 reps
8 reps (PR)

Kneeling Push-Up

10 reps
10 reps

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

Wobbly squats :mad:

coffee_cake · 28-04-2014 8:49am

Back again
Had the flu for the last while, giant pain in the face
Better now except chest is still niggling at me and coughing a bit

Today was a light tester session, see how I feel

Goblet Squat (kettlebell)

12 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps

Machine Shoulder (Military) Press

15 kg x 5 reps
17.5 kg x 5 reps
17.5 kg x 5 reps
17.5 kg x 5 reps

Lat Pulldown

35 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps

Running (treadmill)

00:12:00

Weights were easy, jogging was pretty difficult. Chest not happy

Be grand, weights + xtrainer...

coffee_cake · 30-04-2014 8:27am

Barbell Deadlift

• 25 kg x 5 reps
• 40 kg x 5 reps
• 45 kg x 5 reps
• 45 kg x 5 reps
• 45 kg x 5 reps
• 40 kg x 5 reps
• 40 kg x 5 reps

Dumbbell Lunges
• 6 kg x 8 reps
• 6 kg x 8 reps
• 6 kg x 8 reps
• 6 kg x 8 reps

Plank
• 00:00:25
• 00:00:25
• 00:00:25

Kneeling Push-Up
• 10 reps
• 10 reps
• 10 reps

Goblet Squat
• 16 kg x 5 reps
• 24 kg x 5 reps
• 24 kg x 5 reps
• 24 kg x 5 reps (PR)

Going straight back to 45 kg may have been a bit ambitious given the circumstances but sure I managed most of it! Kept head up and all

Good stuff

coffee_cake · 01-05-2014 9:06am

3.8 km in 27 mins

Definitely better than Monday, chest isn't fully recovered yet but at least I can run now

coffee_cake · 02-05-2014 10:46pm

Session with hanley this morning
Not going to try log it, was brilliant and very useful anyhow
Lots of work to do

Run tomorrow o.o

coffee_cake · 03-05-2014 10:28am

9 km up a lot of hills and steps ^^
Still sick. May have to consider antibios soon :mad:

Hanley · 03-05-2014 6:37pm

bluewolf wrote: »

Session with hanley this morning
Not going to try log it, was brilliant and very useful anyhow
Lots of work to do

Run tomorrow o.o

How are the hamstrings?

coffee_cake · 03-05-2014 7:50pm

Hanley wrote: »

How are the hamstrings?

Hams and glutes in lots of pain. Mission accomplished :cool:

coffee_cake · 05-05-2014 7:38pm

about 3.4 km run, about 22-23 mins, it was outdoors today so I didn't keep a careful track of it

coffee_cake · 06-05-2014 9:16am

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

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

Bent Over Barbell Row
12.5 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps (PR)

Plank
00:00:30
00:00:30

Kneeling Push-Up
10 reps
10 reps

toe dips
10 reps
10 reps (PR)

Suspension Trainer Inverted Rows
8 reps
8 reps
8 reps

Did a few mins on xtrainer but couldn't manage without coughing

squats were slow 5 second ones with plates under heels, bent over rows were easy enough with 15 (on the arms anyway, hams were very sore

), testing could i still do the form properly since friday
that bench is annoying me

coffee_cake · 07-05-2014 9:16am

Running (treadmill)
00:15:00 | 2.2 km

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

coffee_cake · 09-05-2014 8:54am

Barbell Deadlift
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps

Romanian Deadlift
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 10 reps (PR)

Machine Shoulder (Military) Press
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps

Bent Over Barbell Row
15 kg x 12 reps
15 kg x 12 reps
15 kg x 12 reps
15 kg x 12 reps (PR)

Flat Straight Leg Raise / leg lowers
5 reps

Plank
00:00:20
00:00:20

Kneeling Push-Up
10 reps
10 reps

Dropped weight as instructed to do things with super new and improved form. DLs all felt much better today!
Some swimming and steam and sauna after, good way to start the day before work ^^

Stench Blossoms · 09-05-2014 9:46am

What gym are you in bluey?

coffee_cake · 09-05-2014 9:49am

Crunch on aston quay
http://crunchfitness.ie/locations/aston-quay
It's over the top but I like it

Use the one in westmanstown sometimes if I'm down that way on the weekend

coffee_cake · 10-05-2014 9:04am

5k race for darkness into light. At 4am!
friends did it in 32:20 and i was right behind so I'll call it 33:30. 4 mins off pb and 6 mins off the last one.
:cool:
sub 35 was an intermediate goal, sub 30 is the long one. I'll get there. Training definitely helped so much!

coffee_cake · 11-05-2014 3:24pm

Hour slow jog, 7.3km

I actually wanted to do 2 hours today but considering the race, messed up sleep, and out last night, that was a bit unrealistic

couldn't get into the zone at all for 45mins
terenure 5 mile next week though so I want a long one. Maybe tues/wed. See if I can hit 15k
back to weights tomorrow. Hams still sore

coffee_cake · 13-05-2014 9:08am

Goblet Squat (dumbbell)
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

Body Weight Lunge
12 reps
12 reps
12 reps
12 reps

Barbell Bench Press
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Body Weight Squat
10 reps
10 reps
10 reps
10 reps

Plank
00:00:25
00:00:25
00:00:25
00:00:25

Lat Pulldown
37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps

Goblets 3s down, bw squats 3s up / 3s down
Felt kinda weak today in general but got there

Was logging this on fitocracy and searching for the squat entry when I found this...
giggle!

coffee_cake · 14-05-2014 8:43pm

11km slow 90 mins. Wanted to do 15km ;/ also wanted 0km and bed, fair compromise...

Can I come too

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