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Getting back on track ....
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I set this up on an old email account that I can't access so I'm currently waiting to get a new password to log in under my username, meh:mad: In the meantime this will have to do!
Thurs:
Deadlift:
50 x 10
60 x 5
70 x 5
70 x 5
80 x 1
Was well happy with the 80kg this time, felt like I could do more, maybe next time.
Intervals Treadmill for 20 mins
Stretching/ Foamrolling
Didn't get over the weekend so heres todays session:
Monday
Metcon
55kg deadlift x 5
10 Burpees
400 m run/ row
x 5
Time: 18:53
My time was lousy as the gym was packed, I had to use the rower twice instead of the treadmill as none were free and the track was in use too so I had to do my deadlifts up the top of the gym and run down to use the treadmill on each round, irritating!
Still got a good workout though, felt pretty wrecked by the end of it. Tried for a run after but my legs were jelly so it wasn't really happening.
Did some stretching and foam rolling also, am finding my calves don't hurt at all with the foam rolling now and they used to pure kill me a few months ago , so it must be working
Was chatting to Transform today and I'm going to incorporate barbell squats and negative pull ups into my next program, going to be next month before I get back out to him but it gives me something to work towards!0 -
start the negative only pull ups this week - jump chin over the bar, hold for a sec, then take 4 secs to lower. 5-6reps should do it. Twice a week at the start of any sessionI set this up on an old email account that I can't access so I'm currently waiting to get a new password to log in under my username, meh:mad: In the meantime this will have to do!
Thurs:
Deadlift:
50 x 10
60 x 5
70 x 5
70 x 5
80 x 1
Was well happy with the 80kg this time, felt like I could do more, maybe next time.
Intervals Treadmill for 20 mins
Stretching/ Foamrolling
Didn't get over the weekend so heres todays session:
Monday
Metcon
55kg deadlift x 5
10 Burpees
400 m run/ row
x 5
Time: 18:53
My time was lousy as the gym was packed, I had to use the rower twice instead of the treadmill as none were free and the track was in use too so I had to do my deadlifts up the top of the gym and run down to use the treadmill on each round, irritating!
Still got a good workout though, felt pretty wrecked by the end of it. Tried for a run after but my legs were jelly so it wasn't really happening.
Did some stretching and foam rolling also, am finding my calves don't hurt at all with the foam rolling now and they used to pure kill me a few months ago , so it must be working
Was chatting to Transform today and I'm going to incorporate barbell squats and negative pull ups into my next program, going to be next month before I get back out to him but it gives me something to work towards!0 -
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cardio,shoot me wrote: »what time you training tomorow G ? ill be out there about 3:50 if all goes to plan
Did ya join then so ? Be about 6, heading in after work. 0 -
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cardio,shoot me wrote: »screw you trev :P screw you....
Don't mind him Cardio, he's just bitter over that 180kg
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Today was fecking CLASS!! The break definitely did me good!
Deadlift
50kg x 5
60kg x 5
70kg x 4
80kg x 1
85kg x 1 PB
Went for 90kg and lifted it ok but I couldn't straighten my back out fully, had two attempts at it but it just wasn't happening. Maybe if I go for one rep sets next time though I might manage it. I can sooo see that 100kg on the horizon.. bring it on!
Did 2 negative pulls ups after, wanted to do 6 but my arms weren't working!
Metcon 21,18,15,12,9,6,3
Kettlebell Swings x 16kg
Tri Dips
DB Hangcleans x 7.5kg first set and 10kg for the rest
Reverse Curls
Time: 11.47
I was well happy with the time on this; I used to have to think about doing the shrug on the hangcleans but this time something just clicked and I just did it naturally without having gto tell myself to do it 0 -
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First work out since Tues, been a busy week, but had a good session
Step Lunges x 10kg
One Arm Rows x 17kg first set and 15kg last 4
x5
Bicep Curls x 10kg first 3 sets and 7.5kg last set
Russian Twists x 8kg
x4
Franley
Burpees
Squats
x 21,15,12
Franley Time: 7:48
My time was **** compared to last time (5:20), BUT it was after a work out this time so I'm not too concerned - I'm just glad I finished it!
Stretching/Foam Rolling.0 -
Deadlift:
50kg x 5
60kg x 5
70kg x 3
80kg x 1
85kg x 1
For time:
100 Wall Balls x 8kg
200 Crunches
(plus 6 sets of 10 press ups)
Time: 10:05
This took me fecking ages cause I kept stopping, everytime I paused I did 10 press ups, hence the 6 sets of them!
Followed by 3 min plank. Did it in 3 sets of 1 min though, 3 mins solid just wasn't happening!
Oh aye and those one arm rows from yesterday were 17.5kg not 17 0 -
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Had a review with Transform today and learned some new lifts, was pretty cool
Stats:
Dec: 73.8kg BF: 14.4%
Feb: 73.7kg BF: 14.9%
Stats haven't really changed, bodyfat is gone up .5% but I was kind of expecting that, need to lower the carbs more. The thing is though I find I'm going to the gym now 'cause I really enjoy it and I want to learn more and get stronger, I mean I still want to lose weight but I really want to improve my lifting too. So I'm not overly concerned that my BF's gone up a wee bit - but I still want to get it down this month.
Today was just a mix of lifts, can't really remember how many reps:
Deadlift
Inverted Rows
Negative Chin ups
Front Squat
Back Squat
Push Press
Powerclean
Bench Press
And I think the other one I did was a called Snatch..? Transform might be able to verify?
I found the front squat easier than the back squat so sticking with it for the meantime til I get better at them.
It's going to take me a while to get the powerclean right too, which is annoying as I've no patience! See I was doing it with dumbbells up until now. See I like to think I'll magically be able to do things first time round...but it doesnt work that way:o
I really enjoyed the session though, was really cool to move on to something different, I was getting a tad bored with my old program!:)0 -
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