Getting back on track ....

Will Heffernan · 07-12-2010 3:04pm

G86 wrote: »

Well now, you didn't tell me that did ya:p

I need to give you written orders daily.

G86 · 07-12-2010 3:08pm

Will Heffernan wrote: »

I need to give you written orders daily.

If this was a question, yes is the answer

I get bored easily.

Will Heffernan · 07-12-2010 3:12pm

G86 wrote: »

If this was a question, yes is the answer

I get bored easily.

When you are getting bored doing the drills in that warm up you should be focussing on how bored you will make everyone else when they'll be listening to you going on and on about your flawless 120kg deadlift...why don't you use that as motivation to do as you are told and do what you actually need to do.

That warm up is more about you and that grippled functional gimp of a boyfriend of yours then it is about just about anyone else in IP.

Magic Eight Ball · 07-12-2010 5:00pm

Will Heffernan wrote: »

That warm up is more about you and that grippled functional gimp of a boyfriend of yours then it is about just about anyone else in IP.

Hey, I resent that .. I prefer to look at it as 'creative' hip mobility..

Will Heffernan · 07-12-2010 5:03pm

Magic Eight Ball wrote: »

Hey, I resent that .. I prefer to look at it as 'creative' hip mobility..

I'm surprised you can even get that ass of your square on the crapper.

G86 · 07-12-2010 5:30pm

Will Heffernan wrote: »

When you are getting bored doing the drills in that warm up you should be focussing on how bored you will make everyone else when they'll be listening to you going on and on about your flawless 120kg deadlift...why don't you use that as motivation to do as you are told and do what you actually need to do.

That warm up is more about you and that grippled functional gimp of a boyfriend of yours then it is about just about anyone else in IP.

120kg you say? Bring on the warm ups then so

In all seriousness though, 5 rounds? Can we settle on 3? That warm up takes ages, and considering the bus is only going halfways that trek in the snow is warming me up a fair bit anyhows!

My head is too sore to put my motivated cap on and ice skate my way out there tonight, so I'll see ye tomorrow.

Will Heffernan · 07-12-2010 5:38pm

G86 wrote: »

120kg you say?

Absolutely.

Bring on the warm ups then so In all seriousness though, 5 rounds? Can we settle on 3? That warm up takes ages, and considering the bus is only going halfways that trek in the snow is warming me up a fair bit anyhows!

3 is just fine...you are not a beautiful and unique snowflake. You are the same decaying organic matter as everyone else, and we are all part of the same compost pile...you can do 3 rounds just like everyone else.

My head is too sore to put my motivated cap on and ice skate my way out there tonight, so I'll see ye tomorrow.

No problemo...see you tomorrow.

G86 · 07-12-2010 5:46pm

Will Heffernan wrote: »

3 is just fine...you are not a beautiful and unique snowflake. You are the same decaying organic matter as everyone else, and we are all part of the same compost pile...you can do 3 rounds just like everyone else.

Are Henners and T beautiful and unique? They only had to do 2 rounds...:pac:

Will Heffernan · 07-12-2010 5:49pm

G86 wrote: »

Are Henners and T beautiful and unique? They only had to do 2 rounds...:pac:

It's a matter of leading horses to water and all that.

G86 · 08-12-2010 9:37pm

Took me over an over an hour to get out to the gym, was waiting ages on the bus and then when it came it diverted to the arsehole of nowhere.

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows

10' conditioning block
Prowler + 40kg
push every 45 seconds
14 pushes.

Work Block
5 Reverse lunges e/s + 5kg
10 pushups
10 grey band pullups
5 rounds in 7mins

Gave up on this halfway through and headed home. I've no excuse other than I just didn't have the energy to keep going. Finding myself wrecked before I even get to the gym in the evening, so just making myself go at the moment is an effort. Ah I dunno. Apologies to anyone reading this for the sh!tbox of workouts I've had lately.

gymfreak · 08-12-2010 10:01pm

Do ya fancy doing some training together Sat morning maybe? Ya might be all refreshed seeing as it'll be start of the weekend and I'll just sync in with whatever con or strength that your doing??

G86 · 08-12-2010 10:04pm

gymfreak wrote: »

Do ya fancy doing some training together Sat morning maybe? Ya might be all refreshed seeing as it'll be start of the weekend and I'll just sync in with whatever con or strength that your doing??

I'll give ya a shout before the weekend.

Inspector Coptoor · 08-12-2010 10:09pm

G86 wrote: »

Took me over an over an hour to get out to the gym, was waiting ages on the bus and then when it came it diverted to the arsehole of nowhere.

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows

Work Block
5 Reverse lunges e/s + 5kg
10 pushups
10 grey band pullups
5 rounds in 7mins

Gave up on this halfway through and headed home. I've no excuse other than I just didn't have the energy to keep going. Finding myself wrecked before I even get to the gym in the evening, so just making myself go at the moment is an effort. Ah I dunno. Apologies to anyone reading this for the sh!tbox of workouts I've had lately.

you forgot this:

10' conditioning block
Prowler + 40kg
push every 45 seconds
14 pushes.

good hussle

G86 · 08-12-2010 10:15pm

Liam Henners257 wrote: »

you forgot this:

10' conditioning block
Prowler + 40kg
push every 45 seconds
14 pushes.

good hussle

Just stuck it in there, cheers.

G86 · 10-12-2010 4:21pm

I've had pretty bad headaches the past few days, dosed up on Tylex at mo so hoping that'll kick it for this eve so I can go train, but right now getting outta bed is the last thing I wanna do.

Might do the conditioning session with Karla tomorrow and see how I go then. (after she kicks my ass

)

Will Heffernan · 10-12-2010 4:22pm

G86 wrote: »

I've had pretty bad headaches the past few days, dosed up on Tylex at mo so hoping that'll kick it for this eve so I can go train, but right now getting outta bed is the last thing I wanna do.

You shouldn't.

Might do the conditioning session with Karla tomorrow and see how I go then. (after she kicks my ass )

You should.

G86 · 11-12-2010 5:23pm

Wasn't going to train today, still not feeling great, but dragged my sorry ass over anyways - and got Karla to babysit me through a conditioning block so that I didn't quit halfways:p

IP Warm Upx3

10mins Con. Block
Prowler pushes 60kg
12 pushes each in 10mins

Work Block 15mins
5 Reverse lunges e/s + 5kg
10 pushups
10 grey band pullups
11 rounds in 15mins
This KILLED me, it was the worst one of the session. I nearly passed out after it, I kid you not.

10mins Con. Block
Prowler pushes 60kg
There were 3 of us alternating pushes so had longer breaks on this one. Was alot easier.
12 pushes each in 15mins

Work Block 15mins
5 Hang Clean and Press 20kg
10 DB Pushups rows 7.5kg
10 Situps
6 rounds in 15mins
Those rows are the ****ing anti-christ. Seriously.

I'm just glad I finished it out.

gymfreak · 11-12-2010 5:44pm

G86 wrote: »

Work Block 15mins
5 Reverse lunges e/s + 5kg
10 pushups
10 grey band pullups
11 rounds in 15mins
This KILLED me, it was the worst one of the session. I nearly passed out after it, I kid you not. .

You looked sick before you even warmed up, I seriously didn't think you'd be able for anything today...roll on a few mins later, when I was fecking wishing you'd slow down on this block so I could too....it didnt happen:(:D

G86 wrote: »

Those rows are the ****ing anti-christ. Seriously.

Much easier 2nd time round tho,not easy but definitely easier!!

fullback4glin · 11-12-2010 8:25pm

G86 wrote: »

Work Block 15mins
5 Hang Clean and Press 20kg
10 DB Pushups rows 7.5kg
10 Situps
6 rounds in 15mins
Those rows are the ****ing anti-christ. Seriously.

I'm just glad I finished it out.

That Work Block is nothing less than torturous!
Good job

G86 · 13-12-2010 10:36pm

Speed Deadlifts
40kg x 5
40kg x 5
50kg x 5
60kg x 3 x 8 sets
kept these light to work on technique and I think it's improving

Elevated split lunge
4 x 8
- these hurt like hell, had to do them standing on a step.

Hanging Leg Raises
15x3 - these were broken up, and my knees were bent for the most part.

Bench Press
20kg x 8
30kg x 8
40kg x 5
43kg x 3 PR
41kg x 5 PR
43kg x 4 PR
43kg x 3 PR
43kg x 4 PR
- my last PR was 42.5kgx2, so I'm happy out. I know it's not much but very wee bit counts!:p

Unsupported DB Rows
17.5kg x 12
17.5kg x 12
20kg x 12
20kg x 12
20kg x 12

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
3 x 1 min
- oh dear god, these KILLED me!

Rolling Tricep Ext
5kg x 12 x 5
-found these difficult, it was more a flexibility thing I think. Might try warming up with the 2.5's before my work set next time to see if that helps, because I was defo getting a better range of motion on the last 2 sets.

Then...

Prowler Push 100kg
10 pushes in 10 minutes

I rock:D

COH · 13-12-2010 10:54pm

Wow... It almost sounds like you trained without complaining... surely this cant be true

G86 · 13-12-2010 11:02pm

COH wrote: »

Wow... It almost sounds like you trained without complaining... surely this cant be true

Haha probably because it's not... let me refer you to the split squats and tri extensions.

All is again right in the world:p

Hanley · 13-12-2010 11:27pm

COH wrote: »

Wow... It almost sounds like you trained without complaining... surely this cant be true

It's cos I was there.

G86 · 14-12-2010 9:56pm

IP Warm Up x3

Con. Block-10mins
16kg KB Swings

15min Work Block
5 box jumps
5 db floor presses 12.5kg
5 unsupported rows 17.5kg e/s
15 rounds
- Got an extra round, and went 2.5kg heavier on the rows, happy out.

10 min Con. Block
16kg KB Swings

15 min Work Block
5 kb potato sack squat 36kg
5 swiss bar press 35kg
5 grey band pull ups
13 rounds in 14.20
- 2 rounds less than last time, but I upped the bench by 5kg and the KB squat by 4kg so I'm happy enough. The bench slowed me down at the end.

Foam Rolling

Pretty sore today, rest day tomorrow methinks.

G86 · 15-12-2010 11:41am

My arms are on fire...and my ass...and my thighs.. owwwww!!!!!

I'm kinda liking it though, its reassuring to know your muscles actually exist under there somewhere :P

Will Heffernan · 15-12-2010 11:56am

G86 wrote: »

My arms are on fire...and my ass...and my thighs.. owwwww!!!!!

I'm kinda liking it though, its reassuring to know your muscles actually exist under there somewhere :P

I was just going to ask...LOL.

You are the one that asked me to build you an ass.

It's my duty to fire up that booty.

G86 · 15-12-2010 12:19pm

Will Heffernan wrote: »

I was just going to ask...LOL.

You are the one that asked me to build you an ass.

It's my duty to fire up that booty.

I'd like some triceps with that too please:D

Will Heffernan · 15-12-2010 1:59pm

G86 wrote: »

I'd like some triceps with that too please:D

Easy.

You realise that the pain you are feeling in them at the moment and the fact that you can't lift your arms to brush your teeth or zip up your dress is all part of that tricep building process right?

Magic Eight Ball · 15-12-2010 8:58pm

If your so obsessed with being fat does that mean I get to eat your anniversary dinner as well as mine?? :pac:
Apparently I need the calories more

G86 · 15-12-2010 9:08pm

Magic Eight Ball wrote: »

If your so obsessed with being fat does that mean I get to eat your anniversary dinner as well as mine?? :pac:
Apparently I need the calories more

Not a hope in hell:D Thou shalt not forsake the Chimichanga!!!

Getting back on track ....

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