Getting back on track ....

Transform

you made it up on my blog today!!
http://thetransformationcatalyst.wordpress.com/2010/02/17/this-is-why-you-are-out-of-shape-part-3/

just work the form and embed and vid if you want as you are plenty strong just need to work the lower back arch

you got the program?

G86

Oh aye, go stick me up beside the chick who can do chin ups! - burn!!!:o

I'll get started on that program today.

Transform

G86 wrote: »

Oh aye, go stick me up beside the chick who can do chin ups! - burn!!!:o

I'll get started on that program today.

yes i thought you might like that one!! But you have a better deadlift.

G86

First day of my new program, went fairly good methinks.

Front Squat
20kg x 5
20kg x 5
30kg x 5
30kg x 5
30kg x 5

One Arm Rows
15kg x 12 x 4


Benchpress
20kg x 8
25kg x 8
30kg x 8
35kg x 3 (8 just wasn't happening!)
Finally got to grips with the barbell bench press AND got the weight up by 10kg in comparison to my DB bench so I'm happy out!

Lateral Raises x 5kg
Bicep Curls x 10kg
Reverse Curls x 20
x 4

Found the lat raises reaaaally hard, even at only 5kg; my shoulder was getting real sore by the end of them, meh!


10 mins rower
Foam Rolling/Stretching

Oh aye and I met Cardio in there as I was leaving - after about 15 mins of staring him out of it trying to figure out if it was him!

cardio,shoot me

hey, i did give you a really weird smile , then the face you made made me think it wasnt you!

Magic Eight Ball

cardio,shoot me wrote: »

hey, i did give you a really weird smile , then the face you made made me think it wasnt you!

Don't worry Cardio, she makes that face at everyone.

G86

cardio,shoot me wrote: »

hey, i did give you a really weird smile , then the face you made made me think it wasnt you!

haha yeah I was just trying to figure it out before I went up like some crazy person going 'ummm are you from boards?!'

G86

Trevor Coulahan wrote: »

Don't worry Cardio, she makes that face at everyone.

Cheek! Go be productive and eat something.

G86

Was out with Transform today going back over the lifts from last week.

OH Squat with a band x 5 x 3

Front Squat
20kg x 5
30kg x 4
40kg x 4
40kg x 3

Push Press
20kg x 5
25kg x 4
30kg x 3
30kg x 3

WOD
20 Inverted Rows
10 Front Squats x 15kg
8 Burpees

x 3
Not sure what the time was on it though.

Oh and my ridiculous attempt at a handstand push up, which involved 5 attempts, 5 heart attacks (I don't like being upside down!) and Transform finally coaxing me into a handstand:o

I wasn't too sure on the lifts so today really helped, feeling alot more confident about them now.

Transform

the wod was 10 front squats and not OH squats and you did great in 6.38mins

Just work the inverted rows to chest more and chest to floor on the burpees.

Looks like this at full tilt -

https://www.youtube.com/watch?v=9IzlNZP0ASY

G86

Yeah couldn't remember right! Fixed it

Ha aye I thought I was getting good at the oul burpees til ya started this chest to floor craic!!:o

Chet Zar

Transform wrote: »

the wod was 10 front squats and not OH squats and you did great in 6.38mins

Just work the inverted rows to chest more and chest to floor on the burpees.

Looks like this at full tilt -

https://www.youtube.com/watch?v=9IzlNZP0ASY

Savage workout but man what's with the music?!!

Nice going too, G86.

Transform

Chet Zar wrote: »

Savage workout but man what's with the music?!!

Nice going too, G86.

FFS everyone hates the music i pick - come on give me a break!!

The choice is generally crap so next time no bloody music.

G86

Transform wrote: »

FFS everyone hates the music i pick - come on give me a break!!

The choice is generally crap so next time no bloody music.

haha and you were only talking about that last night too hahaha!!!

Awww buurrrrnn!!!!!:pac:

Chet Zar

G86 wrote: »

haha and you were only talking about that last night too hahaha!!!

Awww buurrrrnn!!!!!:pac:

Heheheh!!

Come on man get with the picture that tune sounds like something out of a Jane Fonda DVD!!

Here are some example acceptable bands:

-Tool
-Metallica
-Soundgarden
-Alice in Chains...

Take your pick!!

G86

Why oh why didn't I try this mixed grip craic sooner?!!!:D

Deadlift
50kg x8
60kg x8
70kg x5
80kg x3
90kg x1
95kg x1:D:D


Lunges x 12.5kg x 10 each leg
Press ups x 10
x5

Side Bends x 20kg x 10
Russian Twists x 6kg x 10
x4


10 mins treadmill- intervals

Stretching

cardio,shoot me

congratz !

G86

Bugger, just realised I was meant to do dips yesterday with the russian twists, that's what I get for not bringing my program with me!

Its a hassle trying to do inverted rows in there 'cause the tracks always being used for classes and can't get near the rings - I had like this tiny space at the top end of it yesterday to do my deadlift!

Transform

do them on the smith machine or in a rack

G86

Transform wrote: »

do them on the smith machine or in a rack

Yeah I know, I will when it's free, just wasn't at the time.

G86

Crossfit Cindy (scaled)

10 rounds of:

5 inverted rows
10 press ups
15 Bodyweight Squats

Time: 14:49

10mins stretching/foam rolling

G86

Lesson of the day: How to nearly knock yourself out with a barbell....:o
Left my towel sitting under the barbell (clever) and when I went to pick it up I fecking whacked my head of the thing! The pure shame of it...I'm still cringing.


Anyhows:

Front Squat:
20kg x 5
30kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5

Turns out my form was a bit dodgy on this, a guy in there pointed out my grip was too wide, have it sorted now though


Intervals:
10 100m sprints with 30 sec recovery between each.

G86

Negative Chin Ups x 4 (4 secs to lower)

Front Squat
20kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5

One Arm Rows 15kg x 10 x 4

Benchpress
30kg x 8
30kg x 8
35kg x 5
35kg x 5
35kg x 4

Lat Raises x 5kg x 10
Bicep Curls x 10kg x 10
Reverse Curls x 20
x5

Today was class, felt in great form!

G86

Front Squat

30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5

Crossfit Nicole (scaled)
400m run
Inverted Rows AMRAP
x5
Total Inverted Rows: 74 (20,15,15,10,14)
Time: 13.57
- I took 'max' reps on the rows to mean the most I could do without stopping, so hope that's right!

Inverted Rows on the bar felt soo much easier than on the rings!

Stretching

Transform

G86 wrote: »

Front Squat

30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5

Crossfit Nicole (scaled)
400m run
Inverted Rows AMRAP
x5
Total Inverted Rows: 69 (20,15,15,10,14)
Time: 13.57
- I took 'max' reps on the rows to mean the most I could do without stopping, so hope that's right!

Inverted Rows on the bar felt soo much easier than on the rings!

Stretching

yes thats right and way to go on the blog - keep it up. Love it!!!

G86

Transform wrote: »

yes thats right and way to go on the blog - keep it up. Love it!!!

I'm going to!:D

Here how many rows should I be aiming for?

G86

Just had the worst workout ever, meh!:mad: Just had no fecking energy today.

5 Negative Chin Ups

Push Press
20kg x 8
20kg x 8
25kg x 8
25kg x 8
30kg - FAIL! - WTF was up with this like? I was good for it my last session with Transform. I'm seriously annoyed with myself, I just couldn't lift it!

Figured I'd do a metcon then so I'd have got something out of the workout at least but it didn't quite go to plan..

Deadlifts x 70kg
Burpees x 8
x4

- there were meant to be 5 rounds of this including 400m runs but it just wasn't happening, I was wrecked after just the burpees, shameful!

I can't get into the gym tomorrow eve but hopefully I'll be back on form on Thursday, I freaking well better be!

cardio,shoot me

ill be out sunday morning if your up for it

G86

cardio,shoot me wrote: »

ill be out sunday morning if your up for it

Told ya - I'll be in Donegal!

Friday afternoon?

Transform

G86 wrote: »

Just had the worst workout ever, meh!:mad: Just had no fecking energy today.

5 Negative Chin Ups

Push Press
20kg x 8
20kg x 8
25kg x 8
25kg x 8
30kg - FAIL! - WTF was up with this like? I was good for it my last session with Transform. I'm seriously annoyed with myself, I just couldn't lift it!

Figured I'd do a metcon then so I'd have got something out of the workout at least but it didn't quite go to plan..

Deadlifts x 70kg
Burpees x 8
x4

- there were meant to be 5 rounds of this including 400m runs but it just wasn't happening, I was wrecked after just the burpees, shameful!

I can't get into the gym tomorrow eve but hopefully I'll be back on form on Thursday, I freaking well better be!

might have something to do with doing front squats 2 days running and if a session is not going well - DO NOT PUT IN A METCON!!!

Learn when to rest and when to just leave after some streching and foam rolling - digging deeper into reserves that are not there is not a good idea.

take it easy and remember at your level the hardest session to do are the light 'take it easy' or do not feckin train sessions.

Oh finally - when you hit a PB on something like a deadlift that is a big demand on your body so do not underestimate that and put in easy days as you have been hitting it hard for the past while and doing great