Getting back on track ....

G86

Negative Chins x5x3x2


Then..

40 KB Swings x20kg
400m run
30 KB Swings x20kg
600m run
20 KB Swings x20kg
800m run
10 KB Swings x20kg

Time: 19:23

Best workout in a long time, was seeing stars by the end of it! Had to break down the first 40 swings into 20/20 and the second round of 30 into 20/10, but considering I'd normally do them with 16kg I'm pretty happy with it

G86

Squat
22.5kgx5x5

Deadlift
40kgx5x1

OH Press
20kgx5x5

Neg Chins 3xF (7,3,2)

Prone Bridge 30secx3 - haven't done these in an age and was surprised at how much easier I find them now

Figured a metcon would be overkill today so I left after that. Also finally got around to picking up a tub of protein, it's a bit shameful that I haven't been taking it in ages considering I'm a veggie:o I need all the help I can get! I really want to make sure I get the results I want from this program, so doing everything I can to make sure I do.

On a side note, feeling a pinch in my right shoulder from the back squat, not too sure what it is but it's just like a sharp pain when I set the weight down on it - nothing mad painful just annoying really.

chuck101

hmmm, couple of things are catching the eye here.. obviously your aware of the current light protein situation at dinner time.. so that could do with some work..
also olives, avocadoes, diff types of nuts( almonds, brazils,pecans etc.) are your friends here. coconut milk/oil also worth puttin in the mix here at various points..
couple more things.. maybe pull dinner a little earlier if possible( just possibilities of messing with your sleep a little.. but i may stand corrected ?)
also be careful of the diet 7up!

i'm sure the others will be along soon. so hope it helps a little.:)

G86

chuck101 wrote: »

hmmm, couple of things are catching the eye here.. obviously your aware of the current light protein situation at dinner time.. so that could do with some work..
also olives, avocadoes, diff types of nuts( almonds, brazils,pecans etc.) are your friends here. coconut milk/oil also worth puttin in the mix here at various points..
couple more things.. maybe pull dinner a little earlier if possible( just possibilities of messing with your sleep a little.. but i may stand corrected ?)
also be careful of the diet 7up!

i'm sure the others will be along soon. so hope it helps a little.:)

Cheers mister, I pulled the post cause once I read it back I realised there wasn't a whole lot of advice I could get on it except to eat more protein, you know?

Appreciate the advice though

G86

Not sure what to do this evening, have an absolute banging headache so kind of just want to go home and die a bit. But then I'm thinking a good metcon might kick it out of me, but then I'm also thinking I could wreck myself for tomorrows session if I go now when I'm already zonked.

Decisions, decisions, do tell me Chuck101, what would Jesus do?!:pac:

G86

Stronglifts Day 3
Messed up on the first set of squats today, should have been 25kg but put 2 5's on the bar by mistake and only copped it after the set.

So..

Squat
30kgx5x1
25kgx5x4

Bench Press
22.5x5x5

Inverted Rows
3xF (20,15,15)

Push Ups
3xF (5,4,3)

Reverse Crunches 20x3

Easy workout, was done in 20mins. Pretty wrecked today though so a metcon was a no-go. Can't wait til these weights get heavier,I miss grinding out those PB's, the 2.5 increments are a pain in the arse - roll on week 6!

Transform

be patient - slow and steady wins the race

d'Oracle

G86 wrote: »

Easy workout, was done in 20mins. Pretty wrecked today though so a metcon was a no-go. Can't wait til these weights get heavier,I miss grinding out those PB's, the 2.5 increments are a pain in the arse - roll on week 6!

When you are Squatting, pressing and deadlifting in one session and they are all heavy, you will wish for these days.

G86

d'Oracle wrote: »

When you are Squatting, pressing and deadlifting in one session and they are all heavy, you will wish for these days.

Bring it on!!:D

G86

Been a bit frustrated lately by lack of progress but I know it's just a case of sticking at it. Was talking to Transform yesterday and have decided to up the starting weight on my deadlift in Stronglifts to 60kg and see how goes. He made a valid point that it's a beginners program and I'm not really a beginner so I should up the ante on it a bit. I'm going to stick with the Squats weight though cause I figure I'll start stalling pretty early on if I up the weight on it now. Also going to cut it down to the 2 lifting days a week option instead of 3 so that I've more room for metcons as my conditioning has gone to pot, burpess flipping killed me yesterday.

I want to get stronger but I want to get leaner too, I just wish doing the two at once wasn't do damn complicated!

G86

3 rounds of 50 OH Squats, albeit with a sweeping brush...

....but hey you gotta start somewhere!:D

Have decided that not being able to do them is annoying the hell out of me, and not doing them isn't going to fix it, so I'm going to practice the bloody things every freaking day now til I get a decent weight on them!

Transform

G86 wrote: »

3 rounds of 50 OH Squats, albeit with a sweeping brush...

....but hey you gotta start somewhere!:D

Have decided that not being able to do them is annoying the hell out of me, and not doing them isn't going to fix it, so I'm going to practice the bloody things every freaking day now til I get a decent weight on them!

good for you and i did something similar at home today. Just take your time and will be sending some good metcons real soon

G86

Not feeling the best so no training for the next few days.

G86

Woke up today and was able for breakfast so decided if I could eat I could train!:D

Squat
30kgx5x5

Deadlift
60kgx5

OH Press
22.5kgx5x5

Inverted Rows 3xF(20,20,15)

Prone Bridges 3x30sec

Fran (scaled)
21,15,9
Inverted Rows
Thrusters x 20kg (empty bar)
Time: 4:10

Stretching/Foam Rolling

G86

Shamed myself in the gym today.. started my deadlifts with 2 different sized plates on the bar!:o This guy came over and told me I might want to take the plates off and of course I thought he was saying it was too heavy so I'd say I gave him a right dirty look, poor guy! Then I realised I'd 2 different sized 20kg plates.. - but hey least they were the same weight!:p

Anyhows haven't done this workout in a while so thought I'd try it today, did it with 5kg up on the DL and improved by a minute on my last time so happy enough.

5 Deadlifts x60kg
10 Burpess
400m
x5
Time: 17:56

And yes Transform, burpees were chest to floor, even though it killed me!

brianthebard

G86 wrote: »

I want to get stronger but I want to get leaner too, I just wish doing the two at once wasn't do damn complicated!

Carb cycling?

Hanley

brianthebard wrote: »

Carb cycling?

Or just keep it simple and eat below maintenance. Strength's all about neural learning!! Both can be done, provided you're not losing a ton of bodyweight of really quickly of course.

G86

Hanley wrote: »

Or just keep it simple and eat below maintenance. Strength's all about neural learning!! Both can be done, provided you're not losing a ton of bodyweight of really quickly of course.

I don't regularly count cals but I'd always be under 1500 a day - so not really sure if I should cut down any more than that? I think it's just the carbs are my main prob as I'm a veggie, I do steer clear of bread and pasta but theres hidden carbs in freaking everything!! I 73.1kg, 5'10' and bodyfats back up at 15.5% at the mo so ideally I'd like it back down to 14% at least - but my body weight never really shifts that much, I mean it's only come down about 3 or 4kg in the past year.

G86

Squat
32.5kgx5x5

Bench Press
27.5kgx5x5

Inverted Rows
3xF (30,15,15)

Push Ups
3xF (5,5,4)

Reverse Curls
20x3


21-15-9
Kettlebell Swingsx16kg
Box Hops
Time: 5:02

Time wasn't great but it was my first time doing box hops and my heart was in my mouth thinking I'd miss the box!:o Going for well under 5mins next time.

Stretching/Foam Rolling

G86

OH Squat x50 Practiced with towel


Helen
400m run
21 KB Swings x 16kg
12 Inverted Rows
Time: 10:23

I went down to 16kg on the KB swings this time because I was only going to chest level with the 20kg, I can get overhead easy with the 16. Although, time was 20 secs more than last time which kinda sucked, some guy hopped on my treadmill halfway through and I had to switch so that prob took some time off me.

Jackie
1000m Row
50 Thrusters x 20kg (empty bar)
30 Inverted Rows
Time: 13:36

I'm just glad I finished this, those thrusters killed me! I ended up doing sets of 10,10,5,5,5,5,3,3,4 - jesus that burned.

Hanging Leg Raises - KTE's
x10
x5
x5

G86

Have stupid tonsilitus so have to take it handy for a few days. However I did move house which involved lots of heavy lifting:pac: I'm calling out to crossfit for an intro session this weekend to see what the craic is there, tis a bit of a trek but I figure it could work out if I did the Saturday class and stuck to raw for the rest of the week.

G86

Back in action now

Was thinking about heading out to crossfit once or twice a week but it isn't going to work out for me at the mo so going to stick with what I'm at. The guys were great though, and I discovered the art of green band pull ups - I need to get me one of those!

I really just need some fecking direction, I'm going off on a million different tangents about what my goals are. I mean I want to get stronger, I want to get my lifts up, I LOVE lifting heavy sh!t, ...but what's the point in that if my bodyfat goes up? Going to try and find a mid way point for now and see how I go.

Anyways:
Deadlift 60kg x5x5
Inverted Rows 15x5x5

Push Press 25kgx5x5
Wall Balls 6kgx10x5

K2E's 5x5

Weighted Crunches 10kgx10x3

10 min run, intervals 11k/ph - 14k/ph

Tomorrow I'm going to test myself on a run and see how long I last, it's a while since I've done any real distance.

G86

Oh dear lord, my abs are on FIRE. (I guess that means they must exist in there somewhere:o)

G86

I'd walked about 8 miles today before I even got to the gym, if the weather was like this all the time I'd never get a bus anywhere!
Didn't go for the run today, was roasting in the gym so the rower seemed more appealing 'cause of the fan aspect!

OH Squat Practice x20kg
Did a few reps with the oly bar but still can't sit into a full squat with it, I'm going to just above parellel but any lower and I fall forward, just going to have to keep at it!

OH Squats with a towel x20
Negative Chins x5
x5

20 KB Swings x 16kg
400m Row
x5

KTE's 3x5reps

Reverse Curls 7kg med ballx10x3

Stretching/Foam Rolling - foam rolling hurt like HELL on my thighs today.

G86

Got some advice yesterday that doing Turkish Get Ups would help my OH Squat so going to give them a go during the week, I've looked them up on youtube and they're a bit tricky looking but sure we'll see!

Today:
Crossfit Daniel
50 Inverted Rows
400m run
21 Thrusters x 25kg
800m run
21 Thrusters x 25kg
50 Inverted Rows

Took around 20 mins, battery went on my phone so didn't get an exact time. First set of thrusters were unbroken, go me And the second set were 12/9.

Going to post my daily diet up here from now on too, just so I can keep better track of it. It's pretty clean, no junk food etc., which isn't a prob as haven't eaten it in years - but I'm a veggie so the carbs are a killer.

8am: 2 weetabix, soya milk
12pm: Banana
1.30pm: Cous cous and mixed bean salad.
3.30pm: Nakd Fruit and Oat Bar
7pm: (After Gym) Half a banana (dropped the other half!), handful of raisins - forgot my protein shake so had to have it later.
8pm: Protein Shake
9pm: Roasted Butternut Squash and Turnip with broccoli and green beans

Drinks wise, I developed a bit of a diet 7up addiction in the last few months but I've kicked that to the curb!

G86

15 Lunges x 15kg (plate overhead)
10 Weighted Crunches x 10kg
5 Burpees
x5

2:18 500m Row

Diet:
8am: 2 Weetabix. Soya Milk
12pm: Banana
1.30pm: Butternut Squash, bean and cous cous salad
5.30pm: Protein Shake (1 scoop)
7pm(after workout)Protein Shake (2 scoops)
9:30pm: Sweet Potato and roasted veg (tis cooking now nom nom nom!)

Transform

G86 wrote: »

15 Lunges x 15kg (plate overhead)
10 Weighted Crunches x 10kg
5 Burpees
x5

2:18 500m Row

Diet:
8am: 2 Weetabix. Soya Milk
12pm: Banana
1.30pm: Butternut Squash, bean and cous cous salad
5.30pm: Protein Shake (1 scoop)
7pm(after workout)Protein Shake (2 scoops)
9:30pm: Sweet Potato and roasted veg (tis cooking now nom nom nom!)

god i love walking lunges with a good heavy plate overhead

G86

There's a guy in my gym I thought was from the internet...so I asked him, and he wasn't.:o

Squat
30kgx5
35kgx5
40kgx5
45kgx5
45kgx5

Bench Press
30kgx5
35kgx5
37.5kgx5
37.5kgx5
37,5kgx5

One Arms Rows 15kgx8
Box Hopsx20
x5

K2E's x5
Push Ups x5
x5

G86

8am: 2 Weetabix, soya milk
11am: Banana
1.30pm: Mixed Bean, cous cous salad, handful cashew nuts
3pm: Nakd Fruit and Oat Bar
5.30pm: Protein Shake (1 scoop)
7.30pm: Protein Shake (2 scoops), 5 dried figs
9pm: Sweet Potato, mixed veg

1ceman

G86 wrote: »

There's a guy in my gym I thought was from the internet...so I asked him, and he wasn't.:o

I laughed. "Are you from the internet?"

PS. Nice going on the workouts. I'm pretty sure we did a session together down at BHAF with Transform some time last year...