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.

Parsley

Shoulder Activation

Military Press
20kg x15
40kg x12
50kg x8
55kg x5
55kg x4
50kg x6

DB Front Raises (to vertical)
8kg bells, 3x10

Reverse Grip Tricep Pushdowns
A good lot at 28.75kg i think. sets of 10ish, didn't keep track

Parsley

Yesterday AM

Squats
20kg x15
60kg x10
80kg x5
90kg x5
100kg x5
110kg x3
120kg x3
130kg x1
130kg x1
130kg x1

Reverse Grip Pushdowns
28.75kg 3x10

Cable Curls
28.75kg 3x10


Yesterday PM

Shoulder Activation

Smith Machine Shoulder Press
(assuming 20kg bar weight)
20kg x20
40kg x15
50kg x10
60kg x8
70kg x5, 6, 6, 8, 8, 9.

Upright Rows
40kg 3x12

DB front raises
8kg bells 3x15

Stretching.

Parsley

Some fun bodybuilding before I go all 5/3/1 on it...

Shoulder Activation

Incline Bench
20kg x30
20kg x20
50kg x8
60kg x8
70kg x6
80kg x6
90kg x3
80kg x8, 8, 7, 7
70kg x4
60kg x3

CGBP
70kg x7-7-7-7

Reverse Grip Pushdowns
33.75kg 3x10

DB bench press
some feck-actin with 24kg bells....

Parsley

Checkin out my new tackies

Front Squats
20kg x20
*stretching etc*
20kg x10
60kg x8

Squats
70kg x8
80kg x5
90kg x5
100kg x5

120kg x1
130kg x1
140kg x1 (5kg PB)

GMs
20kg x20
50kg x10, 10 ,10

Ab Pulldowns
~20kg x a bunch

Cable EZ curls
28.75kg x10
33.75kg x6, 6, 6, 6

Squats- took my grip in a bit and tightened up in general. That with the new tackies made the 140kg fly up.

Still can't do ab pulldowns right :pac:

brianthebard

tackies?

itsallaboutheL

brianthebard wrote: »

tackies?

Waaaaaaaahhhh i'm from Limmmrik Sity i am, get away from around me and my daycent new tackies or you'll get a slap of a head waaaaahhhh... know what im sayin naaaw.


Parsley Tried out his new Ironworks.

DamienH

Ha ha tackies

brianthebard

itsallaboutheL wrote: »

Waaaaaaaahhhh i'm from Limmmrik Sity i am, get away from around me and my daycent new tackies or you'll get a slap of a head waaaaahhhh... know what im sayin naaaw.


Parsley Tried out his new Ironworks.

Lol thank you very much.

Parsley

Today

Running, a lap of d'lee fields with a couple medium/long sprints.

Parsley

Today

Shoulder Activation

Bench
20kg x25
40kg x12
50kg x10
60kg x8
80kg x8
90kg x5

100kg
3x4

70kg x15

Dips
BW 4x15

Some core shtuff, planks and v-situps

Parsley

Today

Power Cleans
35kg x10

Deadlifts (conventional)
70kg x10
90kg x8
110kg x8
130kg x5
150kg x5

DB rows
12kg x25
22kg x20
32kg 3x15

Flat Hyperextensions
BW 3x12


Deadlifts were good. Bit of back rounding on the 150s when i reviewed the video though. Keep my upper back pinched together tighter i think. It was good otherwise, haven't deadlifted in 2 months cos it just wasn't in GVT, haven't pulled conventional since before christmas so i was just checking where i'm at going into 5/3/1.

Parsley

Today

LOTS of shoulder activation, gym was freezing

Press
20kg x20
20kg x20
30kg x15
35kg x10
40kg x8
45kg x5
50kg x1
55kg x1
60kg x1
65kg x1
70kg x1
75kg x...miss. so close though.

Cable Rows
pin 60 x25
pin 100 x20
pin 160 3x10

Reverse Grip Lat Pulldowns
pin 60 x15
pin 100 x10
pin 160 4x6

First time max testing OH press. 70kg went up well, 75kg stalled around forehead level. tried really hard to drive it through cos i knew if i got it moving a tiny bit i'd be able to grind it up and out. Oh well. Wanna press my bw by summer.

Parsley

Yesterday

Squats
20kg x20
*stretching*
20kg x10
60kg x8
70kg x8
80kg x5
90kg x5
100kg x5

120kg x5
120kg x5

GMs
20kg x10
60kg 3x10

Some Curlz... up to 33.75kg for 10s on the cable machine now.

Squats were good 120kg x5 is a PB which I'm reasonably happy with. Narrowed my stance a bit, still gettting used to the ironworks. solid though.

Parsley

****-actin around

Shoulder Activation

Bench
worked up to:
105kg x3
110kg for 3 singles
100kg x4

Incline Dumbell Bench
worked up to 22kg bells 3x12

Bunch of tricep stuff, tate presses and heavy pushdowns

Cable Rows
plate 175, 4x6

Meeehhhhhh. My thoughts are I need to do more warming up on the bench before work sets from now on.

Also, not gonna do 5/3/1. After much deliberation and a thorough thinkin through of the whole thing, I'm gonna go with WSFSB III (or II.... or I... need to read back over em).

Parsley

Power Cleans Warm Up 30kg

Deadlifts
60kg x10
80kg x8
100kg x8
120kg x5
140kg x3
160kg x5 PB by 2 or 3 reps

Some GHRs, and reverse Hypers on improv'd equipment that didn't go too well.

Side Bends
20kg plate, 3x15 each side

DLs were tough. The top set anyway, everything else was fine. Wore the ironworks today for em. Think they helped a bit with posture. From what i could see I had less back rounding and it looked much prettier.

cardio,shoot me

iron works work for some people while deadlifting, there was a few people at the nationals wearing them for deadlifts. but i found i fell forward on heavier weights and i think thats why hanley stopped using them aswell.

itsallaboutheL

Parsley wrote: »

. Wore the ironworks today for em. Think they helped a bit with posture. From what i could see I had less back rounding and it looked much prettier.

Honey you always look pretty....x



:pac: roffles

Parsley

cardio,shoot me wrote: »

iron works work for some people while deadlifting, there was a few people at the nationals wearing them for deadlifts. but i found i fell forward on heavier weights and i think thats why hanley stopped using them aswell.

Yeah I read up on some articles regarding it and I'm gonna try it out for a while!

Parsley

Last week's deadlifts:

https://www.youtube.com/watch?v=QFay6gvRc9I

https://www.youtube.com/watch?v=K147IT8Uc3c

I'd put up today's but I is topless and indecent :pac:

Parsley

Todaaaayyy

Shoulder Activation

OH Press
TON of warmups. Sets of 10 up to 50kg... which I think is a PB for reps at 50.
60kg x8
70kg x3 PB by 2 reps

Board Presses (roughly a 2 or 3 board)
90kg x12
90kg x11
110kg x3

CGBP
70kg x18

Did some chinups in the warmup for pressing too. Didn't really mean to but I got in a competition. Banged out 15 and stopped cos i'd won :pac: but I think I might throw em in to bench/OH press warmups more often as i found they woke up my lats and brought them into the pressing more. which helped...

Spent a chunk of time teaching some rowers how to bench!