Go hard or go home

Naos

Tuesday:

Jog - 2km

Wed:

Squats:
5 x 5 x 82.5kg

Clean & Press:
5 x 5 x 42.kg

Naos

Thurs:

Bentover Rows - 1 x 5 x 42.5kg
Kettlebell Clean & Press - 1 x 5 x 20kg
Incline situps: 1 x 10 x 18kg
Pullups x 5

--> Superset x 5

Jog - 3km (All jogs in park)

Naos

Sat:

3km Jog in park.

Tonight:

Jiujitsu

Naos

Last night:

Today:

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 80kg
1 x 5 x 100kg
1 x 5 x 120kg (PB )

Bicep Curls:
3 x 6 x 17.5kg
1 x 5 x 17.5kg

Ez Curl on Preacher: (Taking bar as 7kg)
1 x 6 x 17kg
2 x 6 x 27kg

3km jog in Phoenix Park

Naos

Last night:

Kettlebell Clean & Press - 1 x 8 x 20kg
Dumbell press - 1 x 8 x 16kg

Supersetted x 3

Incline situps: 1 x 10 x 20kg
Front & Side plank for as long as possible
Chinups: 8 (7 Set 2 then 6 Set 3)

Supersetted x 3

Naos

Today:

Squats:
5 x 5 x 85kg

Clean & Press:
5 x 5 x 45kg

Bentover Rows:
5 x 5 x 45kg

Dips: 3 x 8 x Bodyweight

L-ups: 3 x 8

Naos

Sat:

3k Jog in Park

Sun:

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 120kg

Ez Curl on Preacher: (Taking bar as 7kg)
3 x 6 x 32kg

Naos

Mon:

3km jog in Park

Naos

Last night:

Clean & Press:
5 x 5 x 50kg

Kettlebell Clean & Press - 1 x 5 x 20kg
Chin ups x 5
Pressups x 10

Supersetted x 3

3km Jog in Park

Naos

Was away for Valentines Weekend so took a wee break there!

16th Feb

3km run in Park

Wednesday

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 110kg

Ez Curl on Preacher: (Taking bar as 7kg)
3 x 6 x 32kg

Seated Overhead Barbell Extensions: (Taking bar as 7kg)
3 x 6 x 32kg

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.