Accensi0n - Fitter, Faster, Stronger

accensi0n

Today


Deadlift paired with dummbell bench

dl - 55kgs - 1 x 5
dl - 75kgs - 1 x 5
dl - 90kgs - 1 x 5
db - 20kgs - 1 x 10
dl - 90kgs - 1 x 5
db - 20kgs - 1 x 10
dl - 90kgs - 1 x 5
db - 20kgs - 1 x 10
dl - 90kgs - 1 x 5
db - 20kgs - 1 x 10


Lunges onto step paired with chins

lunges - 25kgs - 1 x 16
chins - 5kgs - 1 x 5
lunges - 25kgs - 1 x 16
chins - 5kgs - 1 x 5
lunges - 25kgs - 1 x 16
chins - 5kgs - 1 x 5
lunges - 25kgs - 1 x 16
chins - 5kgs - 1 x 5


Reverse curls paired with pushups

rc - 1 x 20
pu - 1 x 10
rc - 1 x 20
pu - 1 x 10
rc - 1 x 20
pu - 1 x 10
rc - 1 x 20
pu - 1 x 10

---

Started a new weights plan. All the pairing has my heart pounding harder than the SS workouts. Really like it. It's a nice change.

Bought some ON 100% Whey in cookies n' cream flavour. Never taken a protein supp before. Had it today for the first time, made it with milk, was delish!

accensi0n

Today


Run

6.2K

accensi0n

Today


Squat and dummbell bent over row

S - bw - 1 x 10
S - 60kgs - 1 x 6
S - 80kgs - 1 x 6
BOR - 12.5kgs - 1 x 8
S - 80kgs - 1 x 6
BOR - 12.5kgs - 1 x 8
S - 80kgs - 1 x 5
BOR - 12.5kgs - 1 x 8
S - 80kgs - 1 x 4
BOR - 12.5kgs - 1 x 8


Bench press and leg curl

BP - 30kgs - 1 x 10
BP - 40kgs - 1 x 6
BP - 55kgs - 1 x 6
BP - 55kgs - 1 x 6
LC - 5kgs - 1 x 8
BP - 55kgs - 1 x 5
LC - 5kgs - 1 x 8
BP - 55kgs - 1 x 5
LC - 5kgs - 1 x 8


Curls and crunches

Cu - 10kgs - 1 x 8
Cr - 10kgs - 1 x 20
Cu - 10kgs - 1 x 8
Cr - 10kgs - 1 x 20
Cu - 10kgs - 1 x 8
Cr - 10kgs - 1 x 20
Cu - 10kgs - 1 x 8
Cr - 10kgs - 1 x 20

---

Was very hot and stuffy in the gym.

I should have got out more reps with the squats.

First time doing leg curls. Found them very tough. Feels like something behind my knee could snap.

I should have used more weight for the bent over rows and curls.


Doing a 5K road race on Sunday. Would like to beat my pb of 24:22 but I've been finding running difficult in the past month.

accensi0n

Today


Run

5K

accensi0n

Today


Bodyweight squats, pushups and weighted crunches. 5 sets.

1 leg squats, weighted chins and russian twists with 10kgs. - 5 sets.

barbell curls and reverse curls for abs. - 4 sets.

---

Being ultra lazy with this post.

accensi0n

Today


Squats and chins

S - 60kgs - 1 x 6
C - 1 x 4
S - 70kgs - 1 x 6
C - 5kgs - 1 x 4
S - 90kgs - 1 x 6
C - 10kgs - 1 x 6
S - 90kgs - 1 x 6
C - 10kgs - 1 x 6
S - 90kgs - 1 x 6
C - 10kgs - 1 x 6
S - 90kgs - 1 x 6
S - 60kgs - 1 x 12
C - 10kgs - 1 x 6


Dumbbell bench and leg curls

DB - 15kgs - 1 x 8
LC - 1 x 8
DB - 20kgs - 1 x 8
12 pushups
LC - 1 x 8


Did some weighted crunches and reverse curls as well.

Not sure of the weight for the leg curls.

accensi0n

Today


Deadlift and pushups

D - 60kgs - 1 x 8
D - 80kgs - 1 x 6
P - 1 x 20
D - 90kgs - 1 x 3
P - 1 x 20
D - 100kgs - 1 x 3
P - 1 x 20
D - 105kgs - 1 x 2
P - 1 x 10
D - 110kgs - 1 x 2
P - 1 x 10
D - 115kgs - 2 x 1
P - 1 x 10


Lunges onto step and pullups

12.5kg dumbbell in each hand for lunges, number is total for both legs

L - 25kgs - 1 x 16
P - 1 x 5
L - 25kgs - 1 x 16
P - 1 x 5
L - 25kgs - 1 x 10
P - 1 x 4
L - 25kgs - 1 x 10
P - 1 x 4


Reverse curls and tricep pressdowns

R - 1 x 20
T - 5kgs - 1 x 10
T - 10kgs - 1 x 15
R - 1 x 20
T - 10kgs - 1 x 12
R - 1 x 20
T - 10kgs - 1 x 12
R - 1 x 20
T - 10kgs - 1 x 12


EDIT: Run - 3K. Planned on 5K but meh.

---

Good session, worked through it quite quickly.

Deadlifted 15kgs more than I have before.

Did a bunch of stretching afterwards.

Downside is I should have done more reps for the lunges. Need to stop taking the easy route and get those extra reps in!

accensi0n

Today

5K road race in phoenix park.

Time - 24:36

Didn't beat my pb of 24:22 but was good fun and the food market afterwards was great.

There were no distance markers throughout the race and the stewards hadn't a clue about the distance left either, that sucked.

accensi0n

Today


Squats and dumbbell bent over row

reps and weight for bent over row is per arm.

S - bw - 1 x 10
S - 40kgs - 1 x 10
S - 60kgs - 1 x 5
S - 80kgs - 1 x 5
S - 92.5kgs - 1 x 6
B - 15kgs - 1 x 8
S - 92.5kgs - 1 x 6
B - 15kgs - 1 x 8
S - 92.5kgs - 1 x 6
B - 15kgs - 1 x 8
S - 92.5kgs - 1 x 6
B - 15kgs - 1 x 8


Bench press and leg curl

weight for leg curl is per leg

B - 30kgs - 1 x 10
B - 40kgs - 1 x 5
B - 55kgs - 1 x 5
L - 10kgs - 1 x 8
B - 55kgs - 1 x 5
L - 10kgs - 1 x 8
B - 55kgs - 1 x 5
L - 10kgs - 1 x 8
B - 55kgs - 1 x 6
L - 10kgs - 1 x 8


Weighted crunches and dumbbell curls

C - 10kgs - 1 x 20
DC - 12.5kgs - 1 x 8
C - 10kgs - 1 x 20
DC - 12.5kgs - 1 x 8
C - 10kgs - 1 x 20
DC - 12.5kgs - 1 x 8
C - 10kgs - 1 x 20
DC - 12.5kgs - 1 x 8

---

Good session.

I'm not squating as low in order to stop my back from rounding. Still getting down to around parallel.

As I said before, I much prefer the program I'm doing at the mo. The pairing of excercises really gets the heart going and the sessions are just more fun.

Don't think my last set of bench press really counts as I asked someone for the first time to spot me and they kept their hands touching the bar on every rep!

Legs curls felt way better today, didn't feel like anything was going to snap.

Did a bunch of stretching afterwards.

I'm thinking of doing some swimming after my gym sessions which has me thinking about when I should take my protein shake and banana. If I stretch and then swim it would be about 40 minutes before I take in anything after the weight lifting...is that too long?...should I take the shake and banana and then swim?...

accensi0n

Today


Squats, pushups and crunches

S - 1 x 30
P - 1 x 20
C - 10kgs - 1 x 20
S - 1 x 30
P - 1 x 10
C - 10kgs - 1 x 20
S - 1 x 30
P - 1 x 10
C - 10kgs - 1 x 20
S - 1 x 30
P - 1 x 10
C - 10kgs - 1 x 20


One-legged squats, chins and russian twists

S - 1 x 10
C - 1 x 5
R - 10kgs - 1 x 10
S - 1 x 10
C - 1 x 5
R - 10kgs - 1 x 10
S - 1 x 10
C - 1 x 5
R - 10kgs - 1 x 10
S - 1 x 10
C - 1 x 5
R - 10kgs - 1 x 10


Dumbbell curls, band pulls and squats

C - 10kgs - 1 x 12
B - 1 x 10
S - 1 x 20
C - 10kgs - 1 x 12
B - 1 x 10
S - 1 x 20
C - 10kgs - 1 x 12
B - 1 x 10
S - 1 x 20
C - 10kgs - 1 x 12
B - 1 x 10
S - 1 x 20

---

Light session.

Started off with a bunch of foam rolling and finished with a bunch of stretching.

Heading down to Stillorgan RFC tomorrow to start pre-season training. I went to a few of their pre-season sessions last year but couldn't keep it up because of work commitments. Hoping to keep it going this time. Havn't played rugby for about 8 years.

accensi0n

Today


Deadlifts and pushups

D - 60kgs - 1 x 10
D - 80kgs - 1 x 5
D - 100kgs - 1 x 3
P - 1 x 20
D - 110kgs - 1 x 3
P - 1 x 15
D - 115kgs - 1 x 2
P - 1 x 15
D - 120kgs - 1 x 1
P - 1 x 15
D - 120kgs - 1 x 1
P - 1 x 10


Lunges and Pullups

L - 12.5kgs - 1 x 10
P - 1 x 5
L - 12.5kgs - 1 x 10
P - 1 x 4
L - 12.5kgs - 1 x 10
P - 1 x 4
L - 12.5kgs - 1 x 10
P - 1 x 4


Crunches and tricep pressdowns

C - 10kgs - 1 x 10
T - 10kgs - 1 x 15
C - 10kgs - 1 x 10
T - 10kgs - 1 x 15
C - 10kgs - 1 x 10
T - 10kgs - 1 x 15
C - 10kgs - 1 x 10
T - 10kgs - 1 x 15

---

Alright session.

Should have done more reps on the lunges.

Happy with the deadlifts. Gonna do a drop set to 100kgs next week and get out as many reps as I can for 2 sets.

accensi0n

Today


Squats and dumbbell bent over row

20kg per hand for bent over row.

S - 50kgs - 1 x 6
S - 70kgs - 1 x 6
S - 80kgs - 1 x 3
S - 95kgs - 1 x 6
B - 20kgs - 1 x 8
S - 95kgs - 1 x 6
B - 20kgs - 1 x 8
S - 95kgs - 1 x 6
B - 20kgs - 1 x 8
S - 95kgs - 1 x 6
B - 20kgs - 1 x 8


Bench press and leg curl

Weight and reps for leg curl is per leg

L - 12.5kgs - 1 x 8
10 pushups
L - 12.5kgs - 1 x 8
10 pushups
B - 40kgs - 1 x 6
B - 50kgs - 1 x 6
B - 55kgs - 1 x 6
B - 55kgs - 1 x 5
B - 55kgs - 2 x 6
L - 12.5kgs - 1 x 8
10 pushups
L - 12.5kgs - 1 x 8


Weighted crunches and dumbbell curls

Cr - 10kgs - 1 x 20
Cu - 10kgs - 1 x 8
Cr - 10kgs - 1 x 20
Cu - 10kgs - 1 x 8

BossArky

accensi0n wrote: »

I'm thinking of doing some swimming after my gym sessions which has me thinking about when I should take my protein shake and banana. If I stretch and then swim it would be about 40 minutes before I take in anything after the weight lifting...is that too long?...should I take the shake and banana and then swim?...

You could have your whey 45 mins before hitting the gym. This way you'll have some protein in you ready for use. Have the banana afterwards.

As long as your diet is generally ok and has enough protein overall I wouldn't loose sleep on the exact timings.

Looks like you are doing well.

accensi0n

BossArky wrote: »

You could have your whey 45 mins before hitting the gym. This way you'll have some protein in you ready for use. Have the banana afterwards.

As long as your diet is generally ok and has enough protein overall I wouldn't loose sleep on the exact timings.

Looks like you are doing well.

Ah great. I'll just take it before going to the gym so. Cheers.

accensi0n

Today


Deadlift and dumbbell bench press

D - 60kgs - 1 x 10
D - 80kgs - 1 x 6
B - 30kgs - 1 x 8
D - 100kgs - 1 x 3
B - 40kgs - 1 x 8
D - 120kgs - 1 x 3
B - 40kgs - 1 x 7
D - 125kgs - 2 x 1
B - 40kgs - 1 x 6
D - 100kgs - 2 x 6


Dumbbell lunges onto step and pullups

L - 30kgs - 1 x 16
P - 1 x 5
L - 30kgs - 1 x 6
P - 1 x 6


EDIT: Checked my max for weighted chins

bw - 1 x 2
10kgs - 1 x 1
20kgs - 1 x 1
25kgs - 1 x 1

---

Cut session short as I was feeling horrible during the lunges and pullups. I've been sick the last few days, felt better this morning but then it came back on during my session. Then went and strained my hip during stretching!

Deadlifting went well. The jump from 100kgs to 110kgs felt really heavy and then I realised that it was actually 120kgs.
After dropping back to 100kgs from 125kgs the reps felt easier than I thought they would and I could have done some more.

Heading off to Edinburgh tomorrow so my next heavy session won't be till next Tuesday and I'm also going to miss rugby training tomorrow. Should be a nice little holiday though!

accensi0n

Today


Squats and dumbbell bent over row

S - 50kgs - 1 x 6
S - 70kgs - 1 x 6
S - 85kgs - 1 x 3
S - 97.5kgs - 1 x 4
B - 20kgs - 1 x 8
S - 97.5kgs - 1 x 2
B - 20kgs - 1 x 8
S - 85kgs - 1 x 4
B - 20kgs - 1 x 8
S - 85kgs - 1 x 3
B - 20kgs - 1 x 8


Bench press and leg curl

B - 30kgs - 1 x 10
B - 40kgs - 1 x 6
B - 55kgs - 1 x 6
L - 20kgs - 1 x 8
B - 55kgs - 1 x 6
L - 20kgs - 1 x 8
B - 55kgs - 1 x 6
L - 20kgs - 1 x 8
B - 55kgs - 1 x 6
L - 20kgs - 1 x 8


Weighted crunches and dumbbell curls

Cr - 15kgs - 1 x 20
Cu - 12.5kgs - 1 x 8
Cr - 15kgs - 1 x 20
Cu - 12.5kgs - 1 x 8


EDIT: Did some sprints and pushups

---

Squats were awful. Felt unsteady and weak. Lower back felt a bit sore and tired. Meh.

Benching was good.

Left shoulder felt a bit sore during crunches and curls.

accensi0n

Today


chinups - 1 x 5
pushups - 1 x 10
chinups - 10kgs - 1 x 5
pushups - 1 x 20
chinups - 10kgs - 1 x 5
pushups - 1 x 20
chinups - 10kgs - 1 x 5
pushups - 1 x 17, 1 x 3
chinups - 10kgs - 1 x 4
pushups - 1 x 15
chinups - 10kgs - 1 x 3
pushups - 1 x 15
pullups - 1 x 5

---

Nice quick session.

Rugby training tonight. Legs feel pretty tired so training should be great..

accensi0n

Today


Deadlift and dumbbell bench press

D - 60kgs - 1 x 10
D - 80kgs - 1 x 6
D - 100kgs - 1 x 3
B - 40kgs - 1 x 8
D - 110kgs - 1 x 3
B - 40kgs - 1 x 8
D - 120kgs - 2 x 1
B - 40kgs - 1 x 8
D - 100kgs - 1 x 7
B - 40kgs - 1 x 8


Lunges and weighted pullups

L - 30kgs - 1 x 16
P - 10kgs - 1 x 3
L - 25kgs - 1 x 9, 1 x 6, 1 x 6
P - 10kgs - 1 x 3


Tricep pressdown and weighted crunches

T - 15kgs - 2 x 12
C - 10kgs - 1 x 20
T - 15kgs - 1 x 12
C - 10kgs - 1 x 20
T - 10kgs - 1 x 12
Ab pulldown - 17.5kgs - 1 x 10
C - 10kgs - 1 x 20

---

Good session. Felt pretty good at the end of it.

For the last 2 weeks I've had a bit of a twinge in my left knee when I walk around but if I squat, deadlift, sprint....nothing..hmm

Attempted to deadlift 130kgs but only got it a couple of inches off the ground.


Pay attention to these rules you muppet!

1) If it's your last set on an excercise and you could do 1 or 2 more reps, bloody do them!

2) Don't take prolonged rests because your a little whiny baby!

accensi0n

Today


Run

4.5K

accensi0n

Today


Squats and bent over row

S - bw - 1 x 10
S - 60kgs - 1 x 6
S - 80kgs - 1 x 6
S - 90kgs - 1 x 6
B - 22.5kgs - 1 x 8
S - 90kgs - 1 x 6
B - 22.5kgs - 1 x 8
S - 90kgs - 1 x 6
B - 22.5kgs - 1 x 8
S - 90kgs - 1 x 6
B - 22.5kgs - 1 x 8


Bench press and leg curls

10 pushups
L - 22.5kgs - 1 x 8
10 pushups
L - 22.5kgs - 1 x 8
B - 20kgs - 1 x 10
B - 60kgs - 1 x 9 <---- WTF!?
L - 22.5kgs - 1 x 8
B - 60kgs - 1 x 5
L - 22.5kgs - 1 x 8
B - 60kgs - 1 x 6
L - 22.5kgs - 1 x 8
B - 60kgs - 1 x 6


Other

Weighted crunches - 10kgs - 1 x 20
Dumbbell bicep curls - 12.5kgs - 1 x 6
WC - 10kgs - 1 x 10
Ab pulldown - 20kgs - 1 x 8
WC - 10kgs - 1 x 10

Stretching

---

Still not feeling great with the squating. Think the slight twinge in my knee and lower back is knocking the confidence a little.

My left side struggles with the last couple of reps of bent over row compared to my right side.

Benching was good. Where the 9 reps came from on my first set of 60kgs I have no idea. Was a bit depressing to then do 5 reps on the next set.

Left leg struggles more with the leg curls than the right.

Alright session over all.

accensi0n

Today


Run

5K - 32:57

---

Sloooowww.

accensi0n

Today

Burpees x 20
Pushups x 20
Squats x 20

2 rounds - 10:30


pullups x 12
squats x 20
pullups x 5
squats x 20
pullups x 6
squats x 20

---

My conditioning really does suck

accensi0n

Today

dumbbell bench press - 45kgs - 1 x 8
10 pushups
deadlift - 60kgs - 1 x 10
dbp - 45kgs - 1 x 4
bent over row - 22.5kgs - 1 x 8
dbp - 45kgs - 1 x 4
bent over row - 22.5kgs - 1 x 8

deadlift - 60kgs - 1 x 8
dl - 80kgs - 1 x 5
dl - 90kgs - 1 x 4
10 pushups
dl - 90kgs - 1 x 4
10 pushups
dl - 90kgs - 1 x 2
10 pushups

tricep press downs - 15kgs - 1 x 12
tpd - 15kgs - 1 x 12
10 pushups
tpd - 17.5kgs - 1 x 12
20 squats
10 pushups
tpd - 17.5kgs - 1 x 8

20 squats
10 pushups
ab pull down - 17.5kgs - 1 x 10
10 squats
10 pushups
apd - 20kgs - 1 x 8

---

Rugby training lastnight.

accensi0n

4/8/09

Rugby training



5/8/09

Pullups
Kettle bell swings with a dumbbell
Front squating 40kgs 4 x 6
Band Pulls
Glute ham raises
Power clean drills with bar



6/8/09

Rugby training

accensi0n

Today

SLDL

20kgs - 1 x 10
40kgs - 1 x 6
10 pushups
50kgs - 1 x 6
15 pushups
50kgs - 1 x 6
15 pushups
50kgs - 1 x 6
15 pushups
50kgs - 1 x 4
10 pushups
50kgs - 1 x 5
10 pushups


Dumbbell split squats and weighted chins

SS - 12kgs - 1 x 16
WC - 10kgs - 1 x 5
SS - 12kgs - 1 x 16
WC - 10kgs - 1 x 4
SS - 12kgs - 1 x 16
WC - 10kgs - 1 x 4
SS - 12kgs - 1 x 16
WC - 10kgs - 1 x 4


Axe chops
Kettlebell swings with a dumbbell
Ab pull downs

accensi0n

Today

Power clean drills
Power cleans
Box jumps

accensi0n

Today

Crossfit workout: Cindy

5 pullups
10 pushups
15 squats

As many rounds as you can in 20 mins.

12


It was looking good after 5 rounds in 5 mins.

accensi0n

11/9/09

Rugby training

---

Sprained a disc in my neck during training. Went to the physio and she said not to do any kind of training for the next 2 weeks.

Transform

hey man you will be back to your best in no time - 20+ rounds for cindy is really good so push for that when back

accensi0n

25/10/09

10 pushups
5 pullups
20 squats


6 rounds in 17 minutes.


Dear god.