Keep the blood in your head and your feet on the ground

Parsley

Shoulder Activation

Reverse Grip BORs
20kg x20
40kg x15
50kg x12

60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
65kg x10
65kg x10
65kg x10
65kg x10

DB curlz
16kg bells 3x15

Graaannnnnd sher.

brianthebard

https://www.youtube.com/watch?v=RwT0COKXFMM

itsallaboutheL

Thyme wrote: »

Shoulder Activation

Reverse Grip BORs
20kg x20
40kg x15
50kg x12

60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
65kg x10
65kg x10
65kg x10
65kg x10

DB curlz
16kg bells 3x15

Graaannnnnd sher.

With your dodgy form..... :P

Parsley

itsallaboutheL wrote: »

With your dodgy form..... :P

do i give a ****?! ah they were better today!

Parsley

Squats
20kg x20
60kg x10
70kg x10
80kg x10

95kg
10x10

one set was 90kg by accident, left L's weight on...

DB Hammer Curlzz
20kg bells 3x10

good bit of stretching.

Parsley

I hate dopey GAA players

Ergo
10 mins, stroke build up, 3-4 short sprints

Stretching

Lap of the pitch, one diagonal sprint

Various shuttle sprints

Gym was packed out today. Free weights section packed with w*nker GAA heads that have no business being in the free weights section. 10 lads around the platform using THREE of the olympic bars for some mangled attempts at power cleans. Couldn't do anything in there so cardio it was.

cardio,shoot me

there where 4 lads today in my gym taking up 4 db benches, doing seated scap retractions.... one was called zach, i loled!

Parsley

cardio,shoot me wrote: »

there where 4 lads today in my gym taking up 4 db benches, doing seated scap retractions.... one was called zach, i loled!

you haven't seen my place. free membership for all ucc students... and it's lent.

cardio,shoot me

haha, hate that, some guy today asked me how much sets i had left on press outs, as i was finishing up i saw him grab an ez bar and move over

Parsley

Shoulder Activation

Bench
20kg x20
60kg x12
70kg x10

82.5kg
x10
x10
x10
x10
x10
x10
x10
x10 - slight touch from spotter on last rep
x7-3
x6-4

Tough enough. Was supposed to be military press/biceps/triceps day but L was acting the wanker :pac: elbow's feeling a little out of sorts but nothing too bad.

Parsley

Shoulder Activation

BORs
20kg x20
40kg x15
60kg x12
70kg
10x10

Hammer Curls
22kg bells 4x8

One Arm Cable Curls
11.25kg 3x12

BORs done with actually decent form today! :pac:

itsallaboutheL

Parsley wrote: »

BORs done with actually decent form today! :pac:

Vid or it didn't happen :P

Parsley

itsallaboutheL wrote: »

Vid or it didn't happen :P

swear!!! :P

Parsley

I've gained about 10kg in weight in the last 9 months. Not bad!

Also my bench has gone from 80kg x2 to 110kg x2 (and 85kg x10)
and squat's gone from 90kg x1 to ~140kg x1 (and 100kg x10)

Sweet.

Parsley

Bird Dogs

Squats
20kg x20
60kg x10
70kg x10
80kg x10
100kg x10

Leg Press
230kg 9x10

(13 reps on the last set)

Various curling exercises in between! funsies! and i just ordered a new pair of heels....

Parsley

Shoulder Activation

Military Press
20kg x15
30kg x10

45kg
20x10

EZ curlz
bar +20kg x15
bar +30kg 3x15


Military Press is coming along nicely, wasn't as hard as previous days and ROM was better too.

Parsley

Shoulder Activation

Bench
20kg x30
60kg x10
70kg x10
77.5kg x10

85kg
x10
x10
x10
x10
x10
x9-1
x9-1
x7-3
x7-3
x6-3
x6

That's it for GVT benching anyway. Probably gonna be the last week of it for squats too, finish up with a nice 100kg 10x10. might keep it going a bit longer on military press, after a deload week next week. Sleeping/eating hasn't been great this week due to college work and deadlines and lab reports and exams and ****e.... that'll all be done with by next wednesday.

GVT's gone well, bench went from 85kg for 6 sets of 6 to 6 85kg for 6 sets of 10. Grand job! Must max test soon and get at least 115kg.....

Parsley

Shoulder Activation

BORs
50kg x15
60kg x12

75kg
10x10

Incline DB curls
8kg bells x20
16kg bells x10
20kg bells x8
20kg bells x8
20kg bells x8
20kg bells x8

EZ cable curls
worked up to a load of 6s at... i think 37.25kg

Shrugs
i dunno, a load of arsing around with 26kg bells

I need to practice shrugging! It's just something i've never done...

Got my ironworks in the post today, will put em to work tomorrow or the next day!

Parsley

Todaaayyyy

Hill Sprints
100m (ish) x10

then once up a mad steep hill about 300m

then one more 100m...

Parsley

after waiting an hour for the lifting platform.....

Power cleans
60kg x5
70kg x3
75kg x3
80kg x2
60kg x5

some machine shoulder press

seated dumbell press
14kg bells x15
22kg bells, 5x10

Lateral raises
10kg bells, 3x10

felt like doing cleans just to try out the new ironworks.

Parsley

Today

Strawberry Hill x3

absolute death. about 800m of hill at 30 degree incline or a bit more most of the way. last time i tried it i only made it about a third of the way 3 times. was happy to make it to the top every time today, didn't bother timing. gonna make that hill my bitch over the next few weeks.

itsallaboutheL

Parsley wrote: »

Today

Strawberry Hill x3

absolute death. about 800m of hill at 30 degree incline or a bit more most of the way. last time i tried it i only made it about a third of the way 3 times. was happy to make it to the top every time today, didn't bother timing. gonna make that gill my bitch over the next few weeks.

Bout time.....

Parsley

itsallaboutheL wrote: »

Bout time.....

what?!

itsallaboutheL

Parsley wrote: »

what?!

lol:pac:

Parsley

itsallaboutheL wrote: »

lol:pac:

stop being a creep! that hill is less like hill running and more like mountain climbing....

Parsley

Shoulder Activation

Bench
20kg x20-odd
60kg x10
70kg x8
80kg x8
90kg x8 (3-rep PB)
100kg x5 (2-rep PB)
110kg x1
110kg x1
110kg x1

CGBP
80kg x8
80kg x8
80kg x8
80kg x8

Upright Rows
20kg x20
40kg x10
50kg x6
50kg x6
50kg x6
50kg x6

Shrugs
22kg bells x15
32kg bells x15
32kg bells x15
32kg bells x15
32kg bells x15

Bench was

https://www.youtube.com/watch?v=AEC04BfqMy0

the 8 at 90, the 5 at 100 and the singles at 110 were all tight, pretty good bar speed and handy enough. Just getting the feel of heavier weights again after 6 weeks of not going over 80-85ish kg.

CGBP was as well. Gonna use it more from now on.

Upright rows/shrugs were good. Think i'm shrugging properly now! :pac:

Parsley

itsallaboutheL wrote: »

lol:pac:

JUST noticed what you did there......... you c*nt :pac:

itsallaboutheL

Parsley wrote: »

JUST noticed what you did there......... you c*nt :pac:

LMFAO

Parsley

Today, getting some weight back on my back

Single leg squats + bird dogs, stretching

Squats
20kg x12
60kg x8
70kg x8
80kg x3
100kg x3
110kg x3
120kg x3

DB Curls
22kg bells, 2x10, 1x10

Just felt like getting some heavier weight on my back again after gvt. nothing taxing at all about today. went to see the strongman comp that was on in limerick, Felix is an absolute beast of a man!!

Parsley

On the erg:

3x 500m pieces

rate at 27-28, pulled 1:37, 1:38 and 1:39. Good effort.