If the bar ain't bending...

Magic Eight Ball · 09-08-2010 2:23pm

Squat
85kgs - 8reps
85kgs - 8reps
90kgs - 6reps
90kgs - 6reps
95kgs - 3reps

Gymnastic Ring Push-ups
(BW + 10kgs)
8reps x 5sets

Overhead Press
40kgs - 8reps
40kgs - 8reps
42.5kgs - 6reps
42.5kgs - 6reps
45kgs - 3reps

Cable Row (130Ilbs)
8reps x 5sets

Muscles would not comply today.. Piss poor lifting!!

Magic Eight Ball · 10-08-2010 2:09pm

Overhead Squat (40kgs) - 5reps
Gymnastic Ring Dips - 5reps
5 Rounds

Tabata Kettle Bell Swings (20kgs)
20 seconds work, 10 seconds rest x 10

Suppose to be a rest day..

Magic Eight Ball · 11-08-2010 2:08pm

Bench
65kgs - 8reps
65kgs - 8reps
70kgs - 6reps
70kgs - 6reps
75kgs - 3reps

Weighted Hypers (15kgs)
10reps x 5sets

SLDL
80kgs - 8reps
80kgs - 8reps
90kgs - 6reps
90kgs - 6reps
100kgs - 3reps

Weighted Pull-ups (BW + 10kgs)
5reps x 5sets

Kettlebell Side Bends (28kgs)
15reps x 3sets

Nothing to write home about. Took it handy with the aul stiff legs this week (My hamstrings were in a right hula hoop for days after the last time.)
Have reset numbers on bench. Want a 100kg rep before end of September.

Magic Eight Ball · 12-08-2010 1:57pm

5K Row

Magic Eight Ball · 13-08-2010 2:40pm

Deadlift
120kgs - 8reps
120kgs - 8reps
130kgs - 6reps
130kgs - 6reps
140kgs - 3reps

Weighted Parallel Bar Dips
BW + 15kgs - 6reps
BW + 20kgs - 6reps
BW + 20kgs - 6reps
BW + 25kgs - 6reps
BW + 25kgs - 6reps

Overhead Squat
40kgs - 8reps
40kgs - 8reps
45kgs - 6reps
45kgs - 6reps
50kgs - 3reps

COH · 13-08-2010 4:40pm

Mantastic session

Magic Eight Ball · 16-08-2010 2:23pm

Squat
90kgs - 8reps
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps

60kgs - 8reps
60kgs - 8reps
60kgs - 8reps
60kgs - 8reps

Gymnastic Ring Push-ups
10reps x 5sets

Cable Rows (130Ilbs)
10reps x 5sets

Cable Crunches (160Ilbs)
20reps x 3sets

That has to be the worse workout ever!! I dunno where the **** my head was at during the squats. It's like I had to re-teach myself how to squat after every set!!
I was getting so annoyed and frustrated with proceedings I changed to 5x5 for the remaining sets.
Lack of consistency with my squatting is really starting to do my head in!!

G86 · 16-08-2010 2:46pm

Ach everyone has off days (sound familiar?

), although when your 'off' day is a 90kg squat you don't have too much to worry about! Plus your OH Squat is progressing every session, bet you'll be hitting bodyweight on it soon.

Magic Eight Ball · 17-08-2010 2:21pm

7 Pull-ups
7 Kettle Bell Swings (24kgs)
7 Burpees
7 Rounds

Rowing
Intervals
20 seconds work, 10 seconds rest x 10

500m Row x 3

Hanley · 17-08-2010 2:40pm

Magic Eight Ball wrote: »

5K Row

What.... why?!? :eek:

Magic Eight Ball · 17-08-2010 2:47pm

Hanley wrote: »

What.... why?!? :eek:

I like to punish myself like that, it's a deep rooted self loathing issue I'm currently working out.

Honestly, It was just lack of imagination on the day.

Magic Eight Ball · 18-08-2010 2:19pm

Front Squat
60kgs - 8reps
60kgs - 8reps
70kgs - 6reps
70kgs - 6reps
80kgs - 3reps

Weighted Pull-ups (strict)
(BW + 10kgs)
5reps x 5sets

Bench
50kgs - 12reps
60kgs - 8reps
60kgs - 8reps
65kgs - 6reps
65kgs - 6reps
70kgs - 3reps

Decline

50kgs - 8reps
55kgs - 6reps
60kgs - 6reps

Weighted Hypers (10kgs)
12reps x 5sets

Magic Eight Ball · 20-08-2010 2:18pm

Deadlift (140kgs)
5sets x 5reps

Parallel Bar Dips (BW)
10reps x 5sets

Pull-ups (strict) - 6reps
Press-ups - 10reps
5 rounds

Magic Eight Ball · 23-08-2010 2:07pm

Squat (90kgs)
5reps x 5sets

60kgs - 10reps (drop set)

Weighted Pull-ups (BW + 15kgs)
5reps x 5sets

BW - 10reps (drop set)

Bench Press (60kgs)
8reps x 5sets

Cable Rows (130Ilbs)
8reps x 5sets

Parallel Bar Dips (BW)
8reps x 4sets

Cable Crunches (15 plates)
15reps x 3sets

Magic Eight Ball · 25-08-2010 2:25pm

Front Squat (80kgs)
3reps x 5sets

Gymnastic Ring Dips (BW + 20kgs)
5reps x 5sets

Rack Pulls
140kgs - 5reps
160kgs - 5reps
180kgs - 5reps

200kgs - 2reps

140kgs - 15reps

Cable Crunches (15 plates)
20reps x 3sets

itsallaboutheL · 25-08-2010 7:24pm

I recommend resses peanut butter cups.

Also, there is never a bad time to have a pizza.

I had an Supersize XL Double Bacon Cheeseburger at 10am last friday, you should do the same.

Yesterday i ate so much dinner that i had a pain in my ab.

You really only need one ab.

COME ON FOCUS:pac:

Magic Eight Ball · 25-08-2010 10:31pm

itsallaboutheL wrote: »

I recommend resses peanut butter cups.

Also, there is never a bad time to have a pizza.

I had an Supersize XL Double Bacon Cheeseburger at 10am last friday, you should do the same.

Yesterday i ate so much dinner that i had a pain in my ab.

You really only need one ab.

COME ON FOCUS:pac:

I was in NYC just before Easter and had a Resses easter egg (easter egg filled with peanut butter) it was epic!

You and the 16 stone pre-training me would get on like a house on fire. :pac:

itsallaboutheL · 25-08-2010 10:37pm

Surely with your training volume you could eat like that again and be 13 or 14 stone??

Magic Eight Ball · 26-08-2010 1:51pm

Overhead Squat (40kgs) - 100reps

500m Row x 3

Magic Eight Ball · 26-08-2010 11:29pm

itsallaboutheL wrote: »

Surely with your training volume you could eat like that again and be 13 or 14 stone??

Probably.. just not committed I guess.

Magic Eight Ball · 27-08-2010 2:17pm

Pull-ups - 5reps
Push-ups (hands off the ground at the bottom) - 10reps
Deadlift (80kgs) - 15reps

5 Rounds.

Decline Bench Just because..
50kgs - 12reps
50kgs - 12reps
60kgs - 6reps
60kgs - 6reps
70kgs - 6reps

Cable Crunches (12 plates)
30reps x 3sets

Crap workout. Wrecked from the get go. Had to scale everything.

Magic Eight Ball · 30-08-2010 2:42pm

Squat (90kgs)
5reps x 5sets

Pull-ups (strict)
6reps x 5sets

Gymnastic Ring Push-ups (feet elevated)
8reps x 5sets

Cable Rows (130Ilbs)
8reps x 5sets

Cable Crunches (160Ilbs)
20reps x 3sets

Some rings and dips to finish.

Got a bit going on outside the gym so workouts have been nothing more than maintenance jobs the last while.
Hopefully that will all change next week. Also plan to join Hercs in the next week or two.

Magic Eight Ball · 01-09-2010 2:34pm

Squat (70kgs)
8reps x 5sets

Parallel Bar Dips (BW)
8reps x 5sets

Snatch Grip Deadlift (100kgs)
5reps x 5sets

Gymnastic Ring Push-ups
8reps x 5sets

Still just phoning the workouts in.

Magic Eight Ball · 01-09-2010 4:34pm

I really wish I could sort my poxy squat out. Thinking I might join d'Oracle and start smolov on Monday.
Seriously need to get my ass out to IP or Hercs and get my **** squat looked at.

d'Oracle · 01-09-2010 4:39pm

Magic Eight Ball wrote: »

I really wish I could sort my poxy squat out. Thinking I might join d'Oracle and start smolov on Monday.
Seriously need to get my ass out to IP or Hercs and get my **** squat looked at.

Is there nobody in raw who could look for you?

You do train in raw don't you?

cardio,shoot me · 01-09-2010 4:42pm

Dude, your squat is fine, you just need to work it, oh and use a belt :P

Magic Eight Ball · 01-09-2010 4:53pm

d'Oracle wrote: »

Is there nobody in raw who could look for you?

You do train in raw don't you?

Ah yeah, COH was a massive help with my squat. But I like the idea of training in a set-up like hercs as well as RAW.

Magic Eight Ball · 01-09-2010 4:56pm

cardio,shoot me wrote: »

Dude, your squat is fine, you just need to work it, oh and use a belt :P

Which is why I should run smolov and drill my technique till the cows come home. :pac:

I'm more open now to using a belt than before. Recommendations?

brianthebard · 01-09-2010 5:17pm

Just don't get a two pronged belt its completely unnecessary. After that pick a colour you like.

cardio,shoot me · 01-09-2010 5:21pm

Magic Eight Ball wrote: »

Which is why I should run smolov and drill my technique till the cows come home. :pac:

I'm more open now to using a belt than before. Recommendations?

the irish lifting belt is the bees knees, everyone reccomends a 10mm,

If the bar ain't bending...

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