Can I come too

coffee_cake · 03-07-2014 12:18pm

"hey hanley I'm dying of a cold and haven't done anything in a week"
"great let's see how heavy you can lift"

37.5kg squat, 37.5 kg bench, and.... body weight deadlift!! 81kg! I'm so happy!

:D:D

pew pew PEW

It's great to see all the mobility work and everything has been paying off, my squats apparently are much better.

coffee_cake · 07-07-2014 9:15am

Barbell Bench Press

20 kg x 5 reps
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps

Finally took the time to mess with the actual bench with the height and stuff. bar height is fine, bench I still don't like being elevated slightly on the side of the bench away from the bar but gettin used to it

Barbell Squat

25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

One-Arm Dumbbell Row

6 kg x 6 reps
6 kg x 6 reps
6 kg x 6 reps (PR)

"Triple rows"? No idea how to log them on the site
I should probably be saying reps x3 but whatever sure

Lat Pulldown

37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps

Elliptical Trainer

00:15:00 | Moderate

Hanley · 07-07-2014 9:45am

Just call them "the rows I stole off Kieran, who probably stole them off someone else"

coffee_cake · 08-07-2014 9:25am

Barbell Deadlift

40 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
57.5 kg x 5 reps
57.5 kg x 5 reps

Seated Dumbbell Shoulder Press

10 kg x 8 reps (PR)
8 kg x 8 reps
8 kg x 8 reps

and today I learned how different free weight is to machine press ... 22.5 kg on machine press grand, 20 kg on dumbbell weight NOPE

Dumbbell Stationary Lunge

8 kg x 8 reps
8 kg x 8 reps

Running (Intervals/Sprints)

4x 45 second sprint at 12 kph, 1.5 incline
3x 45 second sprint at 13 kph, 2.5 incline
final sprint 45s at 14 kph, 2.5 incline

Very tired today and everything was heavy
zzz

Hanley · 08-07-2014 9:49am

Didn't we use 5kg in the gym?

Program's coming today.

coffee_cake · 08-07-2014 9:52am

Did we?

I was just going off whatever would be closest to what I was doing on the machine. Didn't realise it would be THAT different.
5 kg ones would be better next time to get it properly

grand stuff I will start it tomorrow/ thurs :cool:

coffee_cake · 10-07-2014 9:24am

day one of Operation "Hanley is trying to kill me"

Barbell Squat

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

Group A

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
paused
One-Arm Dumbbell Row
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps (PR)
triple rows, 6 reps 3

Group B

Body Weight Split Squat
12 reps (PR)
10 reps
10 reps
10 reps
6 reps
Seated Dumbbell Shoulder Press
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps

split squats are the devil's work :pac:

Alf Veedersane · 10-07-2014 9:49am

bluewolf wrote: »

split squats are the devil's work :pac:

Yes...yes they are.

coffee_cake · 11-07-2014 9:19am

Barbell Bench Press
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

Group A
Barbell Bench Press
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
paused

Reverse Flyes
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps (PR)

Group B
Dumbbell Rear Lunge
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps (PR)

Bent Over Barbell Row
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps

Plank
00:00:40
00:00:40
00:00:40
00:00:40 (PR)

Group C
Running (Intervals/Sprints)
00:00:45 | 162.5 m | sprint
00:00:45 | 162.5 m | sprint
00:00:45 | 162.5 m | sprint
00:00:45 | 162.5 m | sprint
incline 3

Running (Intervals/Sprints)
00:00:30 | 116.7 m | sprint
00:00:30 | 116.7 m | sprint
00:00:30 | 116.7 m | sprint
00:00:30 | 116.7 m | sprint
incline 3.5

that was 4 sprints at 13 kph and 4 sprints at 14 kph

I did originally want to just increase fast time on the flat but I think I'll leave endurance for the long slow ones and keep increasing the incline on the hills and *then* time

coffee_cake · 13-07-2014 1:52pm

Working on regaining cardio fitness again still have lost a lot
Half hour slow jog incline 1, few hill sprints then at 12kph incline 7
I guess that
*sunglasses*
escalated quickly!!

YEAHHHH

coffee_cake · 14-07-2014 9:06am

Barbell Squat

32.5 kg x 2 reps
32.5 kg x 2 reps
32.5 kg x 2 reps
32.5 kg x 2 reps
32.5 kg x 2 reps

Barbell Deadlift

65 kg x 8 reps
65 kg x 7 reps
65 kg x 7 reps
65 kg x 7 reps
65 kg x 6 reps
65 kg x 5 reps

Barbell Deadlift

50 kg x 5 reps <- supposed to be doing 5x5 mid shin but all form gone out the window by then so gave up

I'll do the leg lowers tonight there was no way I was doing anything else then. jumping from 60 to 65 was very hard

ninamc · 14-07-2014 9:16am

Would you not go to 62.5 first?

[/quote]I'll do the leg lowers tonight there was no way I was doing anything else then. jumping from 60 to 65 was very hard[/quote]

coffee_cake · 14-07-2014 9:17am

yeah it's a weird jump, was just doing what I was told!

ninamc · 14-07-2014 10:04am

Sorry, forgot you were following a program

bluewolf wrote: »

yeah it's a weird jump, was just doing what I was told!

Stench Blossoms · 14-07-2014 2:45pm

Is it your grip thats giving out when you are deadlifting? are you using chalk?

coffee_cake · 14-07-2014 3:06pm

Stench Blossoms wrote: »

Is it your grip thats giving out when you are deadlifting? are you using chalk?

No, grip is fine, just found the weight itself tough and wasn't used to doing 8 reps or trying to. Mixed grip and chalk

I'll do it again hopefully this week when I cycle around to DL day again and should nail it next time

Hanley · 14-07-2014 3:51pm

You're just not used to pulling 8s. You won't be doing it for long anyway.

coffee_cake · 14-07-2014 3:52pm

ya, be grand :cool:

coffee_cake · 15-07-2014 9:09am

Hey, so, funny story... I can't add...
Hanley you may have to send pics of plates to me after all

Was supposed to do 27.5, was wondering why I was so weak and barely able to even get up from some of them - "this is because i didnt have dinner last night isnt it ;( " - then discovered I'd actually done 32.5...

Barbell Squat
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
27.5 kg x 5 reps

Group A
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
paused

One-Arm Dumbbell Row
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
triple rows

Group B
Body Weight Split Squat
12 reps
12 reps
10 reps
10 reps

Standing Barbell Shoulder Press (OHP)
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
seated not standing I don't know where the seated one is gone

probably shouldn't be let out on my own

also the split squats were surprisingly easier today

coffee_cake · 17-07-2014 9:15am

Barbell Bench Press

22.5 kg x 6 reps
22.5 kg x 6 reps
22.5 kg x 6 reps
22.5 kg x 6 reps
22.5 kg x 6 reps

Group A

Barbell Bench Press
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
paused

Reverse Flyes
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps

Group B

Dumbbell Rear Lunge
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Bent Over Barbell Row
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
Plank
00:00:45
00:00:45
00:00:45
00:00:45 (PR)

Hill Training

00:00:30
00:00:30
00:00:30
00:00:30
00:00:30

^incline 7, 12 kph

today was easy enough
Also I lost another kilo, isn't that nice.

coffee_cake · 18-07-2014 8:27am

Barbell Squat

32.5 kg x 2 reps
32.5 kg x 2 reps
32.5 kg x 2 reps
32.5 kg x 2 reps
32.5 kg x 2 reps

Barbell Deadlift

67.5 kg x 6 reps
67.5 kg x 6 reps
67.5 kg x 6 reps
67.5 kg x 6 reps
67.5 kg x 6 reps

Barbell Deadlift, mid shin

55 kg x 5 reps

Supposed to do 5x5 mid shin, couldn't. Can't do anything after DLs these days except maybe curl up and cry :pac:
Forgot to do a warm up set also

coffee_cake · 22-07-2014 9:22am

Barbell Squat

30 kg x 5 reps
30 kg x 4 reps
30 kg x 4 reps
30 kg x 4 reps
30 kg x 5 reps

Group A

One-Arm Dumbbell Row
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 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
paused

Group B

Romanian Deadlift
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps (PR)

Body Weight Split Squat
12 reps
12 reps
12 reps
Standing Barbell Shoulder Press (OHP)
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
seated not standing

Hill Training: incline 7, speed 12.5 kph
00:00:30
00:00:30
00:00:30

Squats supposed to be 4 but wanted to push them a bit where I could.

The RDLs were to make up for the mid shin pulls I didn't do and to help DLs.

Got winded after 3 hill sprints

I am definitely going to have to do a normal 30-40 min jog this week. Think next 3 days will be bench/jog/DL

Good stuff!

Hanley · 22-07-2014 12:40pm

Stop running. It's a lot of ****e.

coffee_cake · 22-07-2014 12:41pm

I love running

I miss doing the long slow ones
I just haven't done much lately

conzy · 22-07-2014 12:49pm

Great session, how long did it take?

Between warmups, workout, stretching, and cardio my sessions are all breaking the 90 minute mark now.

coffee_cake · 22-07-2014 1:18pm

I do mobility and rolling stuff the night before

So i just go in and start attacking it. today took about an hour including the sprints.
I think the benching day one is closer to 40/45 mins for the weights bit cos it's easier

coffee_cake · 23-07-2014 9:49am

pew pew pew

Barbell Bench Press

27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps

Group A

Barbell Bench Press
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
paused

Reverse Flyes
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps

Group B

Dumbbell Rear Lunge
7 kg x 12 reps
7 kg x 12 reps
7 kg x 12 reps
7 kg x 12 reps (PR)

Bent Over Barbell Row
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps

Plank
00:00:50
00:00:50
00:00:50
00:00:50 (PR)

Elliptical Trainer
00:36:00 - 6.4 km

I was having great craic on the crosstrainer today didn't want to stop

ninamc · 23-07-2014 8:41pm

Statements you'll probably never see again in your lifetime:

bluewolf wrote: »

Elliptical Trainer
00:36:00 - 6.4 km

I was having great craic on the crosstrainer today didn't want to stop

coffee_cake · 23-07-2014 8:52pm

lol!
It happens with jogging sometimes too :eek::D

coffee_cake · 24-07-2014 9:27am

5.8 km slow jog, 200 m sprint at 13 kph, and that was the BEST bit ^^
total time 50 mins

Can I come too

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