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Getting back on track ....
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Joined SAP - Speed and Power gym today, it's really well equipped but REALLY warm! I've never seen as many topless guys in the one place! It's a weight lifting and powerlifting gym, but also a crossfit affiliate which is prob why they have such a range of equip. You don't have to join the CF part though, so I'm just paying 70,000 won a month for the gym which is grand. The coach in there said he'd order ON protein for me online too which was dead sound, as the sites in Korean so I don't have a clue!
Anyways, forgot my notepad today, and only realised after I started deadlifting. Couldn't remember exactly what I was at with the program, and had the squat prog on my phone so I just went with it for the remainder. So this is basically S2 with deadlifting instead, and and normal bench instead of a flat bench.
Chin Ups - I was showing off here - I admit it. I was the only bloody girl training there, had to make my mark!;) Although, 6 chin ups doesn't say much...
x6
x5
x3
x3
x3
x3
Deadlift
70kgx2x5reps
80kgx8x3reps
Reverse Lunges
10kgx5x10reps
Bridging
60secs
60secs
45secs
Bench Press
20kgx8
20kgx8
40kgx5x5 - felt heavy
Barbell Row
50kgx2x10reps
60kgx5
65kgx5
65kgx5
65kgx5
65kgx5
60kgx5
KB Side Arches e/s
24kgx5x10reps - couldn't find the 28kg
Bicep Curls (seated)
12.5kgx5x8reps
15min Conditioning:
10 Burpees
10 Press ups
10 Sit ups
9 rounds
- I don't know if it's the heat or what but I feel WAY out of shape. Dying to get these protein shakes as the carbs here are killing me, it's not hard to be a veggie here..but it's very easy to be a fat veggie! There's bloody bread everywhere!
Looking forward to training with the other chick who trains there, she's on hols at the mo for 2 more weeks.
Anyways gotta leg it for the damn subway, takes me like half an hour to get here - bit like my old trek to IP, annoying but worth it!0 -
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Was chatting to the coach in the gym again today, and he was all impressed with Wills prog:) He's asked if they can video my squat and deadlift next time for the website over here, so that'll be interesting... He's offered to help me out with my technique anytime I'm stuck as well which is cool, especially since I know training from him costs a fortune if you're paying! I really did land on my feet over here:)
Warm Up x 3
Reverse Lunges x 10e/s
Band Pulls x 10
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Hurdle Steps x 10e/s
YTW x 5 of each
R2
60secs btw reps
No leg press so did front squats instead
Front Squat
20kgx10
20kgx10
30kgx10
35kgx8
30kgx10
30kgx10
30kgx10
- front squats are starting to feel easier than back squats, like I'm sinking proper low with them, pretty much A2G - which is lower than I ever get with back squats!
Reverse Lunges e/s
15kgx10
15kgx10
15kgx10
15kgx10
15kgx10
Ab Roll Outs
10x5sets
Chin Ups&Pull Ups
Chins
x5
x4
x3
Pull Ups(Band Assisted)
10x3sets
DB Incline Fly
7kgx10
10kgx10x5sets
Half DB Get Ups
6kgx3X10/10
Bicep Curls
10kgx10x5sets
- was going to go for the 13's again but my arms felt weak today
Oh and I tried to climb the rope...and only got up about 2 pulls:o There has to be an easier way by using your legs or something though, I just tried pulling myself up with my arms - fail!0 -
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Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs and Unders e/s
Hurdle Steps x 10 e/s
YTW x5 of each
Adding in more cond work, so new sequence will be Strength/Cond/Rep.
Diet wise, it's been tricky enough being veggie over here and my carb intake definitely went up a bit. But I'm in more of a routine now of knowing where to shop for food, and my protein powder arrived today too, so I'll get the carbs in line again now. Weight has gone up to 72.6kg and I know it's fat, hence the extra conditioning work. Sub 72kg is my happy place.
15 min Workblock
KB Deadlift 24kg e/s x5
DB Press 10kg e/s x10
Unsup One Arm Row 20kg x10
9 rounds
Rowing- going to have more structure, so distance is up to 200m, rests will be 60,50,60,45,60,40,60..and test at 30secs for 6 rounds, like the spider test.
200m x 10 /60sec breaks
41
41
41
43
44
45
48
45
43
44
- crashed and burned a bit halfway through, I find 200m tougher, esp trying to keep the same pace. It's like my default setting is 150m, I'm so used to it now.
15 Min Workblock
Flat DB Bench 15kge/s x 5
Press Ups x 10
Sit Ups x 10
9 rounds
- press ups slowed me down a bit at the end.
Cond. Block 10 mins
16kg KB Swings 30sec on/30sec off
10 rounds
25swings/30secs
Was banjaxed by the end of this, it's a bit of a trek home too so was glad to land on the couch! Good session though.
Got further up the rope today too
I can pull myself up a fair bit with my arms now, it's just a case of getting the legs part working right! 0 -
Warm Up
Reverse Lunges x 10 e/s
Leg Swings x 10
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs ands Unders x 10
Hurdle Steps x 10 - the highest I can put the bar for these without having to twist my whole hip around is knee level...but at least I'm doing them without the big massive twist now though...YTW x5 of each
R1
(60sec btw sets)
Deadlifts
60kgx2x10reps
70kgx5x10reps
-worked on holding my arch.
Step Ups e/s
x10
x10x10kg
x10x10kg
x10x10kg
x10x10kg
KB Side Arches
24kgx10x3sets
Bench Press
20kgx12
20kgx12
35kgx5x10reps
- moved a tiny bit further down the bench on the third set and suddenly the reps started flying up. Now I know why my bench was feeling heavy! Back up to 40kg again next time
Unsup One Arm Rows
25kgx5x10
Hanging Leg Raises
5x10
OH Tricep Ext
10kgx3x200 -
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Duck's hoop wrote: »A mate, who was vegetarian, now vegan, went over 4 years ago for a year. He lived on donuts for 10 days before he threw in the towel and came on back. So fair play.
It's definitely not easy, I'm a vegetarian- not a vegan, but at the same time I don't actually drink milk or eat eggs or cheese....so I'm kind of a hybrid! I've managed to avoid the Paris Baguettes that are bloody everywhere though and I've a few staples like oatmeal, broccolli, nuts, beans, salads... I can't find veg soup anywhere though. Thank god for Protein Powder though or I'd be screwed. There's pasta here, but I try to avoid that too so it's a no-go. I'll definitely appreciate the food in Ireland more when I get back...I miss my stir fry with chilli sauce!!!!
There are some vegan and veggie restaurants here though which is great when you need a good feed! 0 -
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Had a savage time training today and got loads of help! Eddie gave me his tripod to record my squats, so I'll upload the vids once he sends them to me later.
A guy came over to give me some advice on my squat, and basically ended up coming over witht advice through my whole workout.. I've seen him training in there before and he looks like he knows his stuff, so I decided there was no harm in listening and then figuring it out later... So, I'm going to write up his comments, and if anyone has any input feel free to share!
Also, 'dude' has a name, I just can't write it in English!
Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each
S1
Squats
20kgx5
20kgx5
20kgx5
30kgx5
30kgx5
30kgx5
30kgx5
-Eddie, the coach then came over to look at these, and he said that I'm going too low with them and I'm losing my arch because of it. I was A2G I think, so he said I'd be able to keep my arch better if I stopped a bit higher so I tried that from 40kg.
40kgx5
40kgx5
40kgx5
40kgx5
50kgx2
50kgx3
50kgx3
50kgx2
Front Squats
40kgx2x3reps
- just messing with form and checking the difference in them and the back squats.
I'll stick in the vids soon! So basically the other dude said that I need to lean forward a bit when I'm low barring rather than be completely upright. That was when I was squatting light though, I'm pretty sure I start going forward a bit once I get heavier, sure my problem orignally was leaning forward too much! I'm confused though, because I was always told to try stay as upright as poss and have my elbows facing forward, but he also said that when I go heavier I need to bend my elbows back to save my wrists? Any of this making sense? He also got me to squat with my hands behind my head, and I actually couldn't do it properly at first, I kept falling over - I'm guessing that's not a good sign. Something about good flexibility but bad range of motion.....
GHR's
5x5 - serious fail...
Okay, so dude came over again when I was doing these, and told me I was doing something between a back ext and a GHR, he said strict GHR's are from your knees... I was kind doing them from the top of my knee/thigh.. So, I tried them his way - AND COULDN'T DO THEM!! WTF?! I used to do these in IP, I know I did, but have I been cheating the whole time?!:o I can't do them his way at all, so I just did negatives. I can lower myself down slowly and control it til I get to the bottom, but I can't get back up without holding on to the handles.
Bridging
60secs
40secs
30secs
Flat Bench Press
15kgx5x15reps
Barbell Row
50kgx10
50kgx10
60kgx5
60kgx5
- dude came over and told me I was doing them a bit lazily as I wasn't holding my core tight, I was basically just rowing as if I was on a rower. He then asked if I tried Pendlay Rows, as I was doing mine from the bar with an underhand grip. The other way is from the floor with an overhand grip. Dropped down to 50kg and did them this way..
50kgx5x3reps
KB Side Arches e/s
24kgx5x10reps
Bicep Curls
12kgx5x10reps
On the food note, the guys at the gym are taking me for a veggie dinner at the weekend, so NOM NOM NOM!!!!:D0 -
banshee_bones wrote: »I actually wasnt. And I am well aware of the difference I lived with a pescetarian for long enough. .
Good stuffbanshee_bones wrote: »I know alot of people call themselves vegetarians and still eat fish without getting into the semantics of definitions of non meat eaters .
Those people REALLY bug me.0 -
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Some squat vids from yesterday.
30kg
- excuse the wee shriek at the start, I had the bar racked too high and kinda lost my balance taking it out:o
40kg
50kg
Start at 30sec
40 Front Squat
See comments on these in my post from yesterday also.
My lower back is rounding at the bottom of my squats. I'm squatting with a low bar and a wide stance, to try and keep myself as upright as possible. Yesterday, I was told it was because I was going too deep, but that was with the 30kg. I was also told I should be aiming for more of a lean. I've been trying to get as deep as possible, and also stay upright, so now I'm a bit confused!
The main difference I can see in the front squats is that my back doesn't look as rounded. If that's because of the position of the bar then maybe it would be worth my while playing around with my bar position on the back squats again?0 -
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Whatever about fatnness being a motivator, this is a way better one!
https://www.youtube.com/watch?v=tbPGXAzoQPs
https://www.youtube.com/watch?v=XBC0Ywxkvu4
https://www.youtube.com/watch?v=w7BOEa71NSI
https://www.youtube.com/watch?v=3SUZj9ODmys
https://www.youtube.com/watch?v=7FcU3k3MdmM
https://www.youtube.com/watch?v=xUJkZ8BQu6c
https://www.youtube.com/watch?v=FyG3g4JlaFcAdvertisement