Go hard or go home

Naos

Tonight:

4km jog (with stop + start)

Naos

Mon: Jiutjisu

Tues and my first night in TF!:

Benchpress:
1 x 5 x 85kg
4 x 5 x 80kg

Squat:
5 x 5 x 80kg

Ez bar? Preacher Curl:
5 x 5 x 25kg bar

Dumbell Overhead Press:
5 x 5 x 17.5kg

Tonight: 3km jog in park

cardio,shoot me

what tf did you join naos?

Naos

Joined TF in Castleknock. You up there?

Haven't had much time to get there though the past 2 weeks, manic with work, so just sneaking out for a few jogs in the park :S

Mon: JiuJitsu
Tues: 3km Jog in Park
Wed: 3km Jog in Park

Naos

****** NEW PLAN ******

Having read Transforms posts in here a lot, I decided to enlist in his help. Had my first session with him on Saturday.

We did an exercise which lasted just over 3 and a half minutes - I thought my lungs were going to explode. Haven't felt that in a long, long time. We went through a lot of exercises & streches and spoke about nutrition.

So I now have a new progam, new eating plan and some fresh enthusiasm to work my ass off.

This morning:

Squats + Inverted Rows:
5 x 70kg
10 Inverted rows

5 Sets

Dumbell Press & Straight Leg DL:
10 x 18kg
5 x 50kg (First time doing these, back was still slightly stiff from Sat)

5 Sets

Bicep Curl & Side Something (Edit this later!)
8 x 20kg (+ weight of w bar?)
12 x 18kg both sides

4 Sets

Transform

Naos wrote: »

****** NEW PLAN ******

Having read Transforms posts in here a lot, I decided to enlist in his help. Had my first session with him on Saturday.

We did an exercise which lasted just over 3 and a half minutes - I thought my lungs were going to explode. Haven't felt that in a long, long time. We went through a lot of exercises & streches and spoke about nutrition.

So I now have a new progam, new eating plan and some fresh enthusiasm to work my ass off.

This morning:

Squats + Inverted Rows:
5 x 70kg
10 Inverted rows

5 Sets

Dumbell Press & Straight Leg DL:
10 x 18kg
5 x 50kg (First time doing these, back was still slightly stiff from Sat)

5 Sets

Bicep Curl & Side Something (Edit this later!)
8 x 20kg (+ weight of w bar?)
12 x 18kg both sides

4 Sets

remember to tak before photos this week as the results are going to come thick and fast

Naos

Tues:

Cardio on Threadmill:

Grade 1.5
Warmup: 4 mins at 8.0

1 min at 14
2 mins at 10
x 4

1 min walk at 5
1 min jog at 8
1 min run at 13.5
x 5

My cardio is pretty sh1t but it'll get better!

Naos

Wed:

Crossfit Cindyish:

5 x inverted rows
10 x press ups
15 x squats

7 Sets in 9m 54s
10 Sets (total) in 17m 24s

Going to tackle this one again in a few weeks and kick it's ass.

Naos

Fri:

(A) Deadlifts
1 x 4 x 40kg
1 x 4 x 70kg
1 x 4 x 90kg
1 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 120kg

(A) Over Arm Presses
1 x 8 x 12kg
5 x 8 x 14kg

(B) Pullups:
4 x 5

(B) Step Lunges:
4 x 8 (each leg) x 14 kg dumbells

(C) Reverse Curls
3 x 20

(C) Russian Twists
3 x 10 x 5kg

Transform

Naos wrote: »

Fri:

(A) Deadlifts
1 x 4 x 40kg
1 x 4 x 70kg
1 x 4 x 90kg
1 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 120kg

(A) Over Arm Presses
1 x 8 x 12kg
5 x 8 x 14kg

(B) Pullups:
4 x 5

(B) Step Lunges:
4 x 8 (each leg) x 14 kg dumbells

(C) Reverse Curls
3 x 20

(C) Russian Twists
3 x 10 x 5kg

good session yesterday and hope you are feeling the effects today

Naos

Transform wrote: »

good session yesterday and hope you are feeling the effects today

Cheers Dom, I was! Looking forward to bringing those hanging knee raises into my training!

This mornings session:

(A)Squats:
4 x 5 x 80 kg

(A)Inverted Rows:
4 x 13

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 70kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

(C) Side Something:
2 x 10 x 25kg

(C) Weighted Crunches:
20 x 5kg
20 x 10kg

Was running out of time so had to cut the two ab exerises short.

Ps. Made the flapjacks last night, they're awesome!

Transform

Naos wrote: »

Cheers Dom, I was! Looking forward to bringing those hanging knee raises into my training!

This mornings session:

(A)Squats:
4 x 5 x 80 kg

(A)Inverted Rows:
4 x 13

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 70kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

(C) Side Something:
2 x 10 x 25kg

(C) Weighted Crunches:
20 x 5kg
20 x 10kg

Was running out of time so had to cut the two ab exerises short.

Ps. Made the flapjacks last night, they're awesome!

glad you liked them and i have yet to find a client that does not like them - soooo handy and feels like a treat

Naos

Damn right they feel like a treat, rocked into the cinema last night with my flapjack in hand and was lovely

Wed Night:

6 x Burpees
7 x Knee Ups
8 x Dumbell Pullover (20kg)

6 Rounds in circa 10 mins
8 rounds in circa 15 mins.

Transform

Naos wrote: »

Damn right they feel like a treat, rocked into the cinema last night with my flapjack in hand and was lovely

Wed Night:

6 x Burpees
7 x Knee Ups
8 x Dumbell Pullover (20kg)

6 Rounds in circa 10 mins
8 rounds in circa 15 mins.

come on man keep the post up as it makes you put in better workouts knowing you are going to post them

Naos

Poor, poor at the updates: Pretty crazy few weeks, so was mostly just cardio for me.

However, this morning got back on track:

This mornings session:

(A)Squats:
4 x 5 x 70 kg

(A)Inverted Rows:
4 x 13

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 70kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

(C) Side Something:
2 x 10 x 25kg

Also did my first 5.5km Fartlek run last Thursday, previously only done 3.3km

Naos

Tuesday: 3.3km in around 17mins. Going to time next one properly (need stopwatch - none on my phone :eek:)

Wed: Football with the lads.

Naos

2.5km walk last night - at a stag all weekend so was the best I could manage!

Naos

Last Night:

(A) Deadlifts
1 x 5 x 50kg
1 x 4 x 70kg
1 x 4 x 90kg
1 x 4 x 110kg

(A) Over Arm Presses
4 x 8 x 14kg

(B) Pullups:
4 x 5

(B) Step Lunges:
4 x 8 (each leg) x 12kg dumbells

(C) Hanging Knee Ups
3 x 10

(C) Russian Twists
3 x 8 x 10kg

Then played bit of football for about 1.5 hours.

Naos

Tuesday:

Football with the lads for about 2 hours.

This morning:

(A)Squats:
4 x 5 x 85 kg

(A)Inverted Rows:
4 x 15

(B) Dumbell Press:
4 x 8 x 25kg

(B) Straight Leg DL
4 x 5 x 75kg

(C) W Bar - Bicep Curl:
3 x 8 x 30kg

Naos

Last Night:

3.5km run - circa 21 mins.

Naos

Tonight:

100 Burpees - 14m 45s

Naos

Tonight:

3.5km run - circa 30 mins (with mate)

10 min break

3.5km run - circa 22 mins (on own)

Hanley

You still training in TF playa?

Magic Eight Ball

Naos wrote: »

Tonight:

100 Burpees - 14m 45s

Nice!

Naos

Gah the laziness in reporting to this!

Thanks Magic on the burpee front - I knocked a minute off it there few weeks ago. Will give it a bash in a months time to see where I'm at!

Still up in TF Hanley though have been very lazy on weights front, was enjoying getting up to the park for a run instead (I know different animals all together but still, I never ran before and was enjoying it!)

Today Session:

(A) Squats:
4 x 5 x 80kg

(A) Pull Ups:
4 x 6

(B) Push & Press
4 x 5 x 50kg

(B) Glute Ham Raises
4 x 7

(C) Barbell Chop
3 x 8 x 15kg

(C) Reverse Leg Curls (realising I did these wrong, dunno what I did!)
3 x 20

Tonight:

2 hours of Jiujitsu

Naos

Last night:

3.3km run circa 21 mins.

10 min rest/stretching

3.3km run with mate circa 30m

Naos

Went up Wed night to do some hill sprints at the Popes Cross. It was packed so just did few light runs hoping it'd die down. It didn't - Had to meet the girlfriend and had already delayed her so had to just pack it in.

Driving back I realised I could've gone to the military pillarbox to do em, doh! Next time!

This Morning:

(A) Straight leg DL
4 x 8 x 70kg

(A) Dumbell Press
4 x 6 x 25kg

(B) One Arm Row
1 x 8 x 30kg
1 x 8 x 27.5kg
2 x 8 x 22.5kg

(B) Split Squat
4 x 6 x 12kg

Left after this as was feeling sick! My split squats, I feel, were pretty poor so am going to get Transform to go through that with my on my next session!

Brazillian Jiujitsu tonight, first night - bring the pain.

Naos

Actually, this may aid me so figure I'll throw up my stat's here, as measured by Transform.

I'm male, 24 and about 5' 9/10"

April 17th: 16.7% BF at 15st 4lbs
June 28th: 13.2% BF at 14st 12lbs

My target weight is around the 14 stone mark with a low BF %.

Naos

(A) Squats:
4 x 5 x 80kg

(A) Pull Ups:
4 x 6

(B) Push & Press
4 x 5 x 55kg

(B) Glute Ham Raises
1 x 8
3 x 10

(C) Barbell Chop
4 x 16 x 15kg

(C) Knees to Elbows
4 x 10

Hour of football with the lads as well. Went to go see Inception but it was sold out!

Hanley

Nigs. Inception's amazing.

Naos

Going to see it tonight Hanley, woot!

Fractured my arm on Friday night, heading to fracture clinic on Wednesday so will have to see what I can do after that.

Naos

Inception sold out again sob

Just back from 10km walk, arm hurt. Also i dont like walking!

Naos

Decided to start updating this again (Strawdub won't leave me alone...)

Knee has a wee twinge in it, so kept off it tonight:

10 Tricep Dips + 20 press ups x 5

StrawDub

Naos wrote: »

Decided to start updating this again (Strawdub won't leave me alone...)

I am keeping you on your toes- No excuses this week with your trip

Naos

StrawDub wrote: »

I am keeping you on your toes- No excuses this week with your trip

Didn't do a good job did ya! Decided to take the week off, stranded in Germany (although I did bang out a few press ups there) and a chest infection (on stupid anti-b's and steroids ) was enough for me to just take the week off...

Tues Dec 14th

Mobility warm up

Deadlift + Press ups
5 x 50kg
5 x 50kg + 10 Press ups
5 x 70kg + 10 Press ups
5 x 90kg + 10 Press ups
5 x 100kg + 10 Press ups
5 x 80kg + 10 Press ups

SkullCrushers + Pull ups
8 x 20kg SCs + 5 Pull Ups (4 + 1)
8 x 20kg SCs + 5 Pull Ups (4 + 1)
8 x 20kg SCs + 5 Pull Ups (3 + 2)
8 x 20kg SCs + 5 Pull Ups (3 + 2)
8 x 20kg SCs + 5 Pull Ups (3 + 1 + 1)

Very happy with the DLs as I've haven't touched them in around 5 months (I broke my arm the end of July doing BJJ training). My arm and wrist felt strong for the first time in a long time.

StrawDub

Good work man

I bet it felt good to bang them out after the last few months :P

Naos

It did aye, been way too long.

Session today with Transform. Paeleo bar was one of the nicest things I've tasted in a long while, going to whip some up soon!

StrawDub

Naos wrote: »

Paeleo bar was one of the nicest things I've tasted in a long while, going to whip some up soon!

So your telling me you don't like my raw couscous ?

Naos

StrawDub wrote: »

So your telling me you don't like my raw couscous ?

Your love for couscous is disturbing, I'll put some in your batch of paleos.

Naos

AMRAP 10 Mins:

5 x KB Snatch
5 x Pullups
12 x Pressups

4 Rounds. KB snatches killed me.

Naos

Ahhh New Year and a new program, let's go:

(A) Deadlifts
5 x 60kg
5 x 80kg
5 x 95kg
4 x 110kg
2 x 120kg

(A) Pallof Press
5 x 10 each arm

(B) Walking Lunges
4 x 8 x 12kg each arm

(B) Side Plank Rows
Mistake: 8 x 12kg doing a row... idiot!
3 x 10 with Band

(C) Chin Ups
3 x 5

(C) Plank
3 x 10-15sec Plank + Side Planks

(C) Turkish Get Ups
3 x 5 x 14kg each side

The TGU's were quite tough, started with an 18kg, then 16kg then realised I'd have to go for 14kg. Started to get the technique in the 3rd set which made them a little easier.

Naos

1km runs in the park for time @ 95kg

1st Run - 5m 20secs
2nd Run - 5m 21secs
3rd Run - 5m 11secs
Average 5m 17secs

About three minutes break inbetween.

First Run was almost like a feeler, didn't know how fast/slow I should go.
Second Run was better as I had a time to beat, started to wane halfway through.
Third Run felt great, I knew it was my last run so I pushed harder even though tired, just need to adopt this attitude for the other two laps now!

I'm going to be repeating this exercise in 5 weeks time and am aiming for a 4m 50secs average, unless anyone reckons I should aim lower?

here to be trained

hey dude, i just read all thru ur posts der and they make for interesting reading...alot of stopping and starting, goes to show that its very difficult to get a good clean run to get the perfect body. your continuous effort though is admirable and reading your posts encouraged me. will u post up your current weight, bf% etc so your actual progress can be conveyed to people reading your posts, also what are your specific targets? 6 pack? lean/muscular? cheers man and keep it up!

Naos

here to be trained wrote: »

hey dude, i just read all thru ur posts der and they make for interesting reading...alot of stopping and starting, goes to show that its very difficult to get a good clean run to get the perfect body. your continuous effort though is admirable and reading your posts encouraged me. will u post up your current weight, bf% etc so your actual progress can be conveyed to people reading your posts, also what are your specific targets? 6 pack? lean/muscular? cheers man and keep it up!

Hey cheers for reading!

Yeah the stop/start thing is ridiculous. I was going to start a new thread because of the embarrassment but figured it'll help spur me to continue this time!

I'm currently training with Transform (he's a regular poster here on the boards) and I'm determined this time to do well. A broken arm was a serious set back and resulted in me getting the unfittest in my life so I'm all out for this one.

Current weight (As of 01 Jan 2011) is 15 stone 01lb.

I got bodyfat done before Christmas, but Christmas really took its toll. I'm seeing Transform in a couple of weeks time so will get it done then and report back!

Targets, I'd love to get a 6pacs, just to say I had one once in my life. But realisticly, I want to get both lean and strong - like the crossfit lads. I want to start training more in MA and MMA and don't see the point in being big and strong if I'm going to gas out in a couple of minutes.

Naos

Tonights Strength Session

(A) Step Ups
1 x 8 x 18kg each leg
1 x 8 x 18kg each leg
3 x 8 x 20kg each leg

(A) Dumbell Press
5 x 5 x 20kg

(A) Weighted Press Ups
5 x 5 x 12.5kg

(B) Single Arm Kettlebell Snatch
4 x 6 x 24kg kettlebell

(B) Box Jumps onto bench
4 x 8

(C) Farmers Walk
1 x 24kg kettle bell left arm down by side: 2 laps of gym (35 medium steps per lap)
1 x 24kg kettle bell right arm down by side: 2 laps of gym
1 x 24kg kettle bell left arm above head: 2 laps of gym
1 x 24kg kettle bell right arm above head: 2 laps of gym

(C) Russian Twists
4 x 10 x 10kg plate each side

(C) Renegade Row without the pressups
4 x 8 x 14kg

Feeling pretty tired now after all that. To be honest, I think my KB snatches were more like KB clean & jerks - wil have to work on it.

My left arm felt considerably stronger whilst doing the KB "snatches" and Farmers walk (broke right arm few months ago), bit weird as thought it would've caught up by now.

here to be trained

Naos wrote: »

I'm currently training with Transform (he's a regular poster here on the boards)

is he a personal trainer?

Naos wrote: »

Christmas really took its toll.

join the club!

Naos wrote: »

I want to get both lean and strong - like the crossfit lads.

have you ever tried the crossfit thing, i have seen the websites and am half considering it myself but am unsure. any advice/views?

Naos

here to be trained wrote: »

is he a personal trainer?

Yup, locared in South Dublin - Sandymount. A mate and I both go to him and I've another friend who'll be looking to sign up soon too!

He posts in the fitness boards regularly, webite = www.dominicmunnelly.ie (Apologies mods if not allowed!!) Highly recommended.

join the club!

I also realised after some thinking last night, my stop start regime was because I'd lose a few pounds/get stronger and then think I can afford a few weeks eating bad / not training - no longer!

have you ever tried the crossfit thing, i have seen the websites and am half considering it myself but am unsure. any advice/views?

Some of the exercises I do are kind of crossfit. They're very tough but well worth it. You should do a search on the boards / ask Transform - he's the Irish Crossfit champ the past two years I believe.

Naos

Yesterday:

10,9,8,7,6,5,4,3,2,1
KB Swings
Body Squats
Inverted Rows

Done in 14m 56secs

Naos

Drove through the Phoenix Park today, seen people out jogging and got jealous!

3.3km Jog - Was timing it but then stupidly hit stop a few minutes in

Last night - 12min Metcon

8 Pullups - Band Assisted
12 Pressups
24 Situps

Managed 6 sets in 11m 57secs

Naos

(A) Deadlifts
5 x 60kg
5 x 80kg
5 x 100kg
3 x 115kg
2 x 125kg
2 x 125kg

(A) Pallof Press
5 x 10 each arm

(B) Walking Lunges
4 x 8 x 14kg each arm - Forward & Backwards

(B) Side Plank Rows
4 x 10 with Band

(C) Chin Ups
3 x 5

(C) Plank
3 x 15sec Plank + Side Planks

(C) Turkish Get Ups
3 x 5 x 16kg each side