Getting back on track ....

d'Oracle

I just read the thread.

Thanks for trying, G, I'm not sure I will be on that list anyday soon..:)

Will Heffernan

d'Oracle wrote: »

I just read the thread.

Thanks for trying, G, I'm not sure I will be on that list anyday soon..:)

I was stupid enough to try to help someone today via PM and it blew up in my face so I doubt that I'll be doing any more of that either.

I'll explain it to G when she's next in...her explanation was pretty much spot on anyway.

d'Oracle

Will Heffernan wrote: »

I was stupid enough to try to help someone today via PM and it blew up in my face so I doubt that I'll be doing any more of that either.

Yeah, thats perfectly understandable.

G86

d'Oracle wrote: »

I just read the thread.

Thanks for trying, G, I'm not sure I will be on that list anyday soon..:)

Sure just try it from the rack and see if it helps, that'd be the best thing to do.

Will Heffernan

G86 wrote: »

Sure just try it from the rack and see if it helps, that'd be the best thing to do.

I'll make a coach out of you yet G...what you should of said is...'Shut up and do as I say....'

Then explain it when you get the time about 2 years later.

G86

IP Warm Up

10 min Conditioning Block
KB Swings 16kg 20''on 40'' rest
- I dunno what I did wrong with these but they were waaay too easy. Prob just need to go heavier, was looking for a 20kg but I couldn't see one.


15 min Work block
10 prisoner squats
10 pushups
10 grey band pullups
12 rounds
- got 1 more round than last time.

10 min Conditioning block
I pure killed myself with the prowler to make up for the first block:D
80kg prowler push
11 rounds


15 mins work block
5 DB snatch 12.5kg
caterpillar crawl
5 DB press 7.5kg
7 rounds
- got 1 more round than last time

Happy enough.

Will Heffernan

G86 wrote: »

Prob just need to go heavier, was looking for a 20kg but I couldn't see one.

No 20's...only the one and a half pood kettlebell and upwards. That's your next stop.

G86

IP Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Knee Lift x 10


Hang Clean and Press - This was incredibly boring.
20kgx2x8reps
20kgx5x5
Meh

Glute Ham Raises 4x8reps
- again not particularly exhilarating


Med Ball Toss 3x10reps
-I threw a ball against a wall. Excitement.

Pull ups
5x5 Green Band
- getting better at these.


Plank 3 x 60sec

Push Ups
3x12reps

O/H plate ext
5kgx3x12reps
- it hurts my thumbs more holding the plate for these than it does any other part of me...


Meh.

COH

G86 wrote: »

Hang Clean and Press - This was incredibly boring.

Glute Ham Raises - again not particularly exhilarating

Med Ball Toss -I threw a ball against a wall. Excitement.

O/H plate ext - it hurts my thumbs more holding the plate for these than it does any other part of me...


Meh.

In a world gone mad your complaining remains a beacon of consistancy

G86

COH wrote: »

In a world gone mad your complaining remains a beacon of consistancy

All is now again right in the world..:D

Ah no, I just hate doing things I'm bad at, and I suck at hangcleans - so that kinda set the tone for the rest of the session then!

By the way, how's that crosstrainer going for ya?

G86

Savage workout:D

IP Mobility Warm Up
3 rounds of:
Side lunges x 10
Scap pull ups x 10
High kicks x 10
Horizontal band pull aparts x 10
Glute bridges x 10
Windmill push ups x 10
Lying Knee Lift x 10

10min cond. block
Spider Sprints.

15 min Work Block
TB Deadlift 60kgx5
Dip Bar Inv Rowsx5
Wall Ballsx 5
16 rounds(14:02)
- upped the weight by 10kg this time, and was still only one round short of my last session :)Should have kept going for that last min, prob would have ground out another round. Going for reps of 10 next time.

10 min Cond. Block
Lateral Sprints, 20sec recovery


15min Work Block
Windmills 7.5kgx5 e/s
One Arm Rows 17.5kgx5 e/s
DB Bench Press 10kg x5
13 rounds
- increased the weight by 2.5kg on both the one arm row and the windmills this time. Thought I'd beat my last time by 1 round, but it's the same. Still though, I went a bit heavier so I'm happy enough.

Foam Rolling/Stretching

I'm a happy bunny.

Will Heffernan

G86 wrote: »

Savage workout:D

I'm a happy bunny.

...and thanks for your help coaching.

G86

Will Heffernan wrote: »

...and thanks for your help coaching.

Have a thumping headache at mo. I'm gonna have to literally drag my ass in the direction of IP instead of going home after work.

banshee_bones

G86 wrote: »

Have a thumping headache at mo. I'm gonna have to literally drag my ass in the direction of IP instead of going home after work.

Neurofen is your friend :pac:

G86

banshee_bones wrote: »

Neurofen is your friend :pac:

Tylex is a better friend

G86

Came straight home after work, am bolloxed. Duvet and laptop FTW.

Gonna throw in a extra session out in Raw on Sunday, so's I still get my 5 days fitted in this week. I've got my sessions mixed up too somehow, I've been alternating S&C every session but I figure I mixed up 1&2, need to sort that out.

It's weird, I thought I'd been in IP well over a month at this stage - but it's only like 3 weeks! I wanna check my skinfolds soon too, I think we said every 3 weeks..and I'm feeling particularly fat at present. Even Henners has less bodyfat than me:(

Inspector Coptoor

G86 wrote: »

Even Henners has less bodyfat than me:(

Slyest comment on the Internet ever!

G86

Liam Henners257 wrote: »

Slyest comment on the Internet ever!

ah no sorry, sure you're progressively fading away! I was in a bad mood...don't take it to heart

the drifter

tut tut tut tut tut

G86

Bugger off J, who invited you :pac:

I'm drowning in my own fatness. Don't be mean to me.

the drifter

sniffle....fine...

G86

Stats
26/10/10: Skin folds: 154, Weight 70.7kg
Today: Skin folds: 146, Weight 70.9kg

IP Warm Up x 3

Deadlift
60kgx8
60kgx8
70kgx5
70kgx5
80kgx3
80kgx3
-form got nasty here so went back to lifting from the rack
80kgx8x3reps

Step Ups
5x8reps

Partial Bench Press
20kgx8
30kgx8

40kgx5
45kgx5
46kgx2
46kgx5
46kgx5
46kgx5
46kgx5
- these are pretty hit and miss. The strong reps are great, and the wobbly ones are as Will put it.. 'a series of total f*cking disasters'. Need to work on technique, cause my last set was prob the easiest - and that doesn't make sense..

Inverted Rows in Dip bar
3x12reps

Rounded Back Extension
3x12reps

DB Curls
10kgx8
7.5kgx12
7.5kgx12

Taking actual proper rests between sets is making my sessions a whole lot longer, it's a whole new phenomenon. Was in about 2 1/2 hours today.

Red Cortina

G86 wrote: »

Stats
26/10/10: Skin folds: 154, Weight 70.7kg
Today: Skin folds: 146, Weight 70.9kg

Jeez! Nice work there! How much muscle did you put on so???

G86

Red Cortina wrote: »

Jeez! Nice work there! How much muscle did you put on so???

I hadn't really thought about it, I've no idea..

Ah, it was only like 1 or 2mm from each place like.

Red Cortina

G86 wrote: »

I hadn't really thought about it, I've no idea..

Ah, it was only like 1 or 2mm from each place like.

It all adds up tho!
You are probably right not thinking about kgs of muscle or fat lost or gained. Either way I would still be pretty chuffed with those results:)

d'Oracle

G86 wrote: »

80kgx8x3reps

:eek:

Is this an mistake or are you just that damn hardcore?
Good work on the gain/loss.

G86

d'Oracle wrote: »

:eek:

Is this an mistake or are you just that damn hardcore?
Good work on the gain/loss.

No, not a mistake, unless you're reading it wrong? It's 8 sets of 3 reps..

Inspector Coptoor

Good work!

Roll on 12 days when i get checked again.
Need to be less fat than you asap so the slagging goes down

gymfreak

G86 wrote: »

Stats
26/10/10: Skin folds: 154, Weight 70.7kg
Today: Skin folds: 146, Weight 70.9kg

Excellent stuff!!

d'Oracle

G86 wrote: »

No, not a mistake, unless you're reading it wrong? It's 8 sets of 3 reps..

Thats what I thought.
Its not really that heavy for you then?

My back would eat me if I put in 10 triples, I reckon.