Push, Pull, Squat

Inspector Coptoor

session number 2 of the day

Gunz

BB curls with Fat Gripz
25kg - 2 x 12
27.5kg - 3 x 12
30kg - 5 x 12


Supersetted with

Skullcrushers with EZ curl bar
30kg - 2 x 12
32.5kg - 3 x 12
35kg - 5 x 12

Inspector Coptoor

More fluting around in the gym today.

Tested COH in pull ups, push ups, inverted rows, watched him TBDL and tested his spider.

Then warmed up for about an hour doing pull aparts, dislocates and other random stuff.

Got my bf done with the calipers
BW - 97.8kg
total mms - 122mm.
up 8mm at a lower weight.
I have lost about 1.6kg of muscle, not good.

Did some benching
20kg - 2 x 10
40kg - 2 x 10
50kg - 10
60kg - 10
70kg - 10

80kg - 5 x 5

Face pulls with red band
5 x 15

BB rows
40kg - 5 x 15

Speed bench
55kg - 8 x 3

Ab rollouts
2 x 12
3 x 10

Seated KB Shrugs
32kg KBs - 5 x 15

Pulldown Abs with green band
3 x 15

Seated EZ curl bar curls
30kg - 3 x 20

Inspector Coptoor

25/02/11
Back to regular training today albeit with lower weights and an air of caution

IP Warm up
3 x 10 per exercises

Deadlifts
60kg - 2 x 5
80kg - 2 x 5
100kg - 2 x 5

120kg -2 x 3
140kg - 2 x 3
160kg - 3

in between DL sets I did ankle rehab against a band.
did the following
4 x 10 seconds inversion
4 x 10 seconds eversion
4 x 10 seconds plantar felxion
4 x 10 seconds dorsal flexion
and I'd say I did all that 6/7 times

Reverse Hypers
40kg - 4 x 10

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
15kgs - 8
22.5kgs - 8
27.5kgs - 5
30kgs - 2 x 5
32.5kgs - 3 x 5

Inverted Ring Rows
5 x 12
Did these on one foot with injured foot elevated in the air.

Side bends on 45 degree back extension
3 x 15 per side

Strict Single Arm DB Press (per side)
15kg - 10
17.5kg - 4 x 10

wobble board with 2 feet on wobble board
6 x 1 min

weight - 97.5kg

Inspector Coptoor

26/2/11
Strength session

Warm up
2 rounds of 10

Strength 1
Front squats
20kg - 2
Wasn't happening so left it

Supported DB RDLs
+ 2 x 17.5kg DBs - 4 x 8 on left leg
+ 2 x 5kg DBs - 4 x 8 on right leg

DB sit ups
+ 2 x 8kg *KBs - 3 x 15

Pull ups ( strict)*
BLue band - 2 x 10
BW - 5 x 5

Alternating Incline DB Press
15kg *DBs - 2 x 10
22.5 kg DBs - 5 x 8

Ab roll outs
3 x 12

KB shrugs
32kg KBs - 5 x 15

Curls - 30kg - 6 x 12

Wobble board - 5 x 1 min

Stretching

Inspector Coptoor

28/2/11

IP Warm up
2 x 10 per exercises

Deadlifts
80kg - 2 x 5
100kg - 2 x 5

120kg -3
140kg - 3
150kg - 3
160kg - 3
170kg - 3 x 2

Reverse Hypers
40kg - 4 x 12

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
15khs- 2 x 8
25kgs - 2 x 5
37.5kgs - 5
35kgs - 4 x 5

Inverted Ring Rows
5 x 12

Side bends on 45 degree back extension
4 x 15 per side

Strict Single Arm DB Press (per side)
12.5kg - 10
15kg - 10
17.5kg - 10
22.5kg - 2 x 10 on right arm*+ 2 x7 on left arm

Foam rolling
Stretching

fullback4glin

Liam Henners257 wrote: »

26/2/11
Strength session

Warm up
2 rounds of 10

Strength 1
Front squats
20kg - 2
Wasn't happening so left it

Supported DB RDLs
+ 2 x 17.5kg DBs - 4 x 8 on left leg
+ 2 x 5kg DBs - 4 x 8 on right leg

DB sit ups
+ 2 x 8kg *KBs - 3 x 15

Pull ups ( strict)*
BLue band - 2 x 10
BW - 5 x 5

Alternating Incline DB Press
15kg *DBs - 2 x 10
22.5 kg DBs - 5 x 8

Ab roll outs
3 x 12

KB shrugs
32kg KBs - 5 x 15

Curls - 30kg - 6 x 12

Wobble board - 5 x 1 min

Stretching

KB Sit Ups- what're they like? why didn't you use DBs?

Inspector Coptoor

fullback4glin wrote: »

KB Sit Ups- what're they like? why didn't you use DBs?

The 8kg KBs were right there and I was too lazy to go in and get DBs.

Inspector Coptoor

1/3/11
Strength session

Warm up
2 rounds of 10

Strength 1
Benching instead of front squats
20kg - 2 x 10
40kg - 2 x 10
60kg - 10
70kg - 10
80kg - 5

90kg - 2 x 3
92kg - 3
94kg - 2, failed third rep

Supported DB RDLs
+ 2 x 12.5 DBs - 1 x 8
+ 2 x 17.5kg DBs - 1 x 8
+ 2 x 22.5kg DBs - 2 *x 8

DB sit ups
+ 2 x 10kg DBs - 3 x 15

Pull ups (mixture of kipped & strict)
BW - 10,5,8,8,7,6

Alternating Incline DB Press
15kg *DBs - 2 x 10
22.5 kg DBs - 8
25kg DBs - 8
27.5kg DBs -8
30kg DBs -8
32.5kg DBs - 5

Ab roll outs
4 x 10

Shrugs
32kg KBs - 1 x 15
Straps on
50kg DBs - 5 x 15

Wobble board - 3 x 1 min

Stretching

Benching is improving a small bit I guess.
pull ups were fine
Increased the weight on the incline db benching. Some difference between 30s and 32.5s
I can feel my traps from the shrugs already.
Doms city tomorrow no doubt.
Useful session.

Inspector Coptoor

Traps are DOMMED to bejaysis.
Right glute is very sore.
ankle still hasnt healed fully.

Rest days are awesome.

Inspector Coptoor

3/3/11

Conditioning

IP warm up x 2

10' block
10 KB swings with 16kg KB
5 snatches per side 16kg KB
Continuous with no rest
Dunno how many rounds and I switched to alternating one armed swings after first two rounds coz swings with the 16kg KB were too easy.

10' block
Running on the mats up stairs
90 secs on 30 secs off
5 rounds

15' block
5 BW pull ups
10 X 16kg KB Floor Press
10 sit ups
10 rounds

15' block
45kg Swiss Bar Bench - 8
Step ups onto box holding 2 x 10kg plates - 10
BB rows with 50kg - 8
10 rounds

10' block
Prowler*+ 100kg
12 pushes
Started off nice n slow to see how ankle would react and slowly increased the pace.
Will add 10kg next time

Wobble board - 3 x 1 min

Stretching
Foam rolling.
Good session, worked hard.*

Back to 97.3kg

Inspector Coptoor

6/3/11

IP Warm up
2 x 10 per exercises

Bastardized Strength 2
Was out last night and knew I wouldn't be able to rep around the 170 mark in the DL so just got through a lot of volume and drilled my technique in bench and DL

Benching
20kg - 3 x 10
40kg - 3 x 10
60kg - 2 x 10
80kg - 7 x 5

Deadlifts
70kg - 2 x 5
90kg - 2 x 5

120kg - 10 x 3

Reverse Hypers
40kg - 4 x 12

Alternate situps
4 x 20 with 20kg plate

Lying Hamtring Curl
Red band - 3 x 20
Blue band - 3 x 20

DB Bench Press
22.5kgs - 2 x 8
32.5kgs - 5 x 5
Supersetted with
DB Flies
7.5kgs - 2 x 10
12.5kgs - 5 x 10

Inverted Ring Rows (feet on bench)
5 x 12

Side bends on 45 degree back extension
4 x 15 per side

Strict Single Arm DB Press (per side)
15kg - 5 x 10

EZ curl bar with Fat Gripz
30kg - 5 x 10
Supersetted with
Skullcrushers
30kg - 5 x 10

10' Prowler block
80kg - 14 pushes (very handy but ankle still feeling dodge)

Foam rolling
Stretching

Inspector Coptoor

7/3/11

IP warm up x 2

Conditioning.

1st con block
Spider*
6 x 130m
46-50s on/off

15' Work block 1
Step ups - BW*+ 20kg - 5 per side
Dips - 5
Inverted Rows -10
10 rounds

1st con block
Spider*
6 x 130m
46-50s on/off

15' work block 2
DB snatch - 5 per side
Caterpillar walk - 2 lengths
KB potato sack squats - 40kg KB - 10
7 rounds

10' prowler block with Karla
Prowler*+ 80kg - 13 pushes each

Stretching
Foam rolling

97.5kg - nice weight on a Monday.*

COH

You were actually updating your log as you drove home! lol.. I was wondering why you were seemingly writing the longest text message of all time sitting at the lights

Da Za

COH wrote: »

You were actually updating your log as you drove home! lol.. I was wondering why you were seemingly writing the longest text message of all time sitting at the lights

WTF!!!!!!! oh Lama

Inspector Coptoor

I was only writing it at red lights Da Za!

Just used a shake recipe from T Nation.
1L pouring yoghurt,
2 scoops of pro matrix
1 apple
1 banana
3 tbsps peanut butter.
hmmmm, awesome.

Inspector Coptoor

Got my bloods back today.
Everything was as it should be.
Cholesterol was 4.2.

Checked my calorie intake today on Fit Day.

2900 cals
144g Fat
124g carbs
276g protein.

Happy with that.

Inspector Coptoor

8/3/11

IP Warm up
2 rounds of 10

Strength 1

Front Squats (ATG)
20kg - 2 x 5
40kg - 5
45kg - 5
50kg - 5
55kg - 5 x 5
(just getting back into these after the ankle injury, ankle felt pretty good)

Benching (threw in some more BB benching in between FS sets)
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 5

90kg - 5 x 3

Supported DB RDLs
+ 2 x 17.5kg DBs - 4 x 8 per leg

DB sit ups
+ 2 x 10kg DBs - 3 x 15

Pull ups
Grey Band (strict with super wide grip - 4 x 12)
BW (crossfit style) - 2 x 8

Alternating Incline DB Press
17.5kg DBs - 2 x 8

27.5kg DBs - 5 x 5
supersetted with
Incline DB flies
Various weights - 7 x 10

Ab roll outs
5 x 10

Shrugs
24kg KBs - 1 x 20
Straps on
50kg DBs - 4 x 15

Curls with EZ curl bar
30kg - 4 x 10

10' prowler block
Prowler plus 110kg - 12 trips in 10 mins going every 50 seconds.
was quite tough actually

Foam Rolling

Stretching

Will Heffernan

Liam Henners257 wrote: »

10' prowler block
Prowler plus 110kg - 12 trips in 10 mins going every 50 seconds.
was quite tough actually

I bet it was...that extra 10kg makes all the difference.

Inspector Coptoor

Will Heffernan wrote: »

I bet it was...that extra 10kg make all the difference.

Ill just have to get on with it and go from low conditioning into medium conditioning and then try to push into a higher level in a few weeks.
Ill do 120kg for 12 in 10 next time at the end of a strength session.

Gonna give the suicides a blast tomorrow for the two con blocks.

Inspector Coptoor

sheepish look around....................

expecting abuse from the Irish version of the swole patrol................

Bikram Yoga Class.

90 mins doing various postures in 38 degree Celsius heat.
Forgot how much I enjoy this.

itsallaboutheL

Liam Henners257 wrote: »

sheepish look around....................

expecting abuse from the Irish version of the swole patrol................

Bikram Yoga Class.

90 mins doing various postures in 38 degree Celsius heat.
Forgot how much I enjoy this.

I gave my blessing earlier.

Hot Hawt Wimmenz = Win

Dunno how you got the bird to let you go though!

Hanley

I'm really not surprised...

Inspector Coptoor

itsallaboutheL wrote: »

I gave my blessing earlier.

Hot Hawt Wimmenz = Win

Dunno how you got the bird to let you go though!

She came with me for a few classes back in November.
She couldnt handle the heat so she didnt want to go again.
Plus, she's in England this week, and I hate being in the apt on my own, so I trained for 4 hours 45 mins today.............

the drifter

I had a reply written but I deleted it...its just not fun anymore...

Inspector Coptoor

I saw the reply.

Id love to see you in one of them classes for 90 mins.

Inspector Coptoor

9/3/11

Conditioning

IP Warm Up x 2

10' Con Block
Prowler suicides*
Prowler*+ 40kg
10 in 9.36

15' work block 1
Potato sack squats w 40kg KB - 10
T push ups - 10
Upright rows with 24kg KB - 10
8 rounds - tough auld block that one*

10' con block
Prowler suicides*
Prowler + 50kg
10 in 9.40

15' work block 2
KB swings with 24kg KB - 10
KB Press with 16kg KB - 5 per side
Farmers walk with 2 x 40kg KBs - 20metres
10 rounds

Stretching

Foam rolling

Out the gap

Inspector Coptoor

10/3/11

IP Warm up
2 x 10 per exercise

Strength 2

Deadlifts
70kg - 2 x 5
100kg - 2 x 5

120kg - 2 x 3
140kg - 2 x 3
150kg - 3
160kg -3
175jg - 4 x 1

Reverse Hypers
40kg - 3 x 12

Alternate situps
4 x 20 with 20kg plate

DB Bench Press
22.5kgs - 2 x 8
40kgs - 2
37.5kgs - 5
35kgs - 4 x 5


Inverted Ring Rows (feet on bench)
5 x 12

Side bends on 45 degree back extension
4 x 15 per side

Strict Single Arm DB Press (per side)
15kg - 3 x 10
17.5kg - 1 x 10
20kg - 1 x 10

Foam rolling
Stretching

itsallaboutheL

I really am a hateful bastard.

Liam Henners257 wrote: »

Strength 1

Front squats

85kg - 1

Guess how i worked out how much weight i could do 10x10...:pac:

Inspector Coptoor

itsallaboutheL wrote: »

I really am a hateful bastard.

you're not the worst.

itsallaboutheL wrote: »

Guess how i worked out how much weight i could do 10x10...

you missed this...............

Liam Henners257 wrote: »

11/2/11

Strength 1

Trained at home in Ros today
Strength 1
Front squats

90kg - 1

Inspector Coptoor

Rep session

IP warm up x 2

DB SLDL (per leg)
17.5kg DB - 2 x 12
22.5kg DB - 8
25kg DB - 8
27.5kg DB - 8
30kg DB - 2 x 8

Ab roll outs
4 x 12

BW pull ups
8.5.5.5.5.5.5

Push ups
5 sets of 50% of max (52)
26
14 + 9+ 3
19*+ 7
24*+ 2
13*+ 6*+ 4*+ 3

Bent over DB raises
7.5kg DBs - 2 x 12
10kg DBs - 5 x 10

Hanging leg raises
3 x 8

Ab pull downs
Green band
4 x 15

Curls
30kg - 2 x 12
35kg - 3 x 12

stretching

Foam rolling

Inspector Coptoor

Did some training earlier on as well.

1 x 10 minute carrying block

1 x 15 minute conditioning block
10 reverse lunges
10 push ups
10 upright rows

Did about 20 pull ups and lots of stretching

Inspector Coptoor

12/3/11

IP warm up x 2

BB press power cleaning bar into position.
20kg - 2 x 10
40kg - 2 x 8
50kg - 6
60kg - 3*+ 2 push press
60kg - 2*+ 3 push press
70kg - 4 split jerks
70kg - 3 split jerks
40kg - 2 x 10

Lateral raises
3 x 15

Front raises
3 x 15

Alternate plate sit ups
3 x 20

DB Bench Press
20kg DBs - 2 x 8
32kg DBs - 3 x 8

Ab Roll outs
3 x 12

Single Arm DB Press
22kg DB - 3 x 8

Alternating DB Hammer curls
22kg DBs - 3 x 10

Stretching

itsallaboutheL

Gis a look at your split jerk donkey.

Inspector Coptoor

itsallaboutheL wrote: »

Gis a look at your split jerk donkey.

I'd rather not.
I was only fluting around in the gym.
It's probably toxic looking & it was only 70kg

Inspector Coptoor

14/3/11

Strength 1

Front Squats (ATG)
20kg - 2 x 5
40kg - 5*
50kg - 5
60kg - 5 x 5

Supported DB RDLs
+ 2 x 18kg DBs - 4 x 8 per leg

DB sit ups
+ 2 x 10kg DBs - 5 x 10

Pull ups*
BW *- 5 x 10

Alternating Incline DB Press
16kg DBs - 2 x 8
30kg DBs - 5 x 6

Ab roll outs
5 x 10

Shrugs
30kg DBs - 4 x 20

Inspector Coptoor

90 mins bikram yoga.
Good class. Slightly better than last week.
One or two postures I don't think I'll ever get. 1 or two I'm very good at.
Hawt wimmenz population increased tonight.

Inspector Coptoor

15 min work block
10 reverse lunges + 15kg
10 push ups
DB Press - 22kg - 5 left and 5 right
10 rounds

10 min carry block

few pull ups
lots of shoulder stretching.

very busy today/tonight
not enough training done

Inspector Coptoor

Did some deadlifting yesterday.

60kg - 2 x 5
80kg - 2 x 5
100kg - 5
120kg - 3
140kg - 3
150kg - 3
160kg - 4 x 3

Inspector Coptoor

18/3/11

IP Warm up
2 x 10 per exercise

15' work block
5 chin ups
10 reverse lunges*+ 15kg
10 push ups
10 rounds

10' carry block

Strength 2
Finishing off from Wednesday*

Single leg split squats (no reverse hyper)
BW*+ 2 x 14kg DBs - 4 x 8 per leg

Alternate situps
4 x 20 with 20kg plate

DB Bench Press
20kgs - 2 x 8
30kgs - 5 x 8

Inverted *Rows*
5 x 15

DB Side bends*
4 x 10 per side with 30kg DB

Strict Single Arm BB Javelin Press (per side)
20kg - 3 x 5
25kg - 3 x 5

Then out to IP for more conditioning
Jumped in with a GAA team and did what they were doing.

5 min block on prowler*+ 80kg
Got 6-7 trips each time
2 min rest

5 min block of:
10 push ups
10 potato sack squats with 32kg KB
5 KB rows per side with 24kg KB
5 KB presses per side with 16kg KB
Got 3-4 rounds in per 5 mins
2 mins rest
Repeat above x 4
Really enjoyed this

Loads of Foam rolling &*Stretching

Weight was 98.6kg this evening.

Yoga tomorrow at 10.30, then out to IP and do some front squatting

Inspector Coptoor

19/3/11

90 mins bikram yoga

Out to IP
Some bird dogs & fire hydrants

Front squats
20kg - 2 x 5
40kg - 5
50kg - 5
60kg - 2 x 5
63kg - 5
65kg - 5
68kg - 2 x 5

Single Leg Supported RDL
2 x 22.5kg DBs - 4 x 8 per leg

DB sit ups
2 x 10kg DBs - 4 x 12

Wide, neutral grip pull ups
Grey band - 6 x 12

Alternating Incline DB Press
22.5kg DBs - 6 x 8 per side

KB shrugs
2 x 24kg KBs - 5 x 15

Didn't do Ab Roll outs

Weight - 97.8kg

Good session. Happy with the weeks training

Inspector Coptoor

small bit of back work today

Lat Pull down
40kg - 15
50kg - 15
60kg - 15
70kg - 12
80kg - 8
55kg - 3 x 12

Wide grip bodyweight pull ups
6 sets of 3

will be going to yoga for 90 minutes later

Inspector Coptoor

22/3/11

IP warn up x 2

Deadlifts
60kg - 2 x 5
80kg - 2 x 5
100kg - 5
120kg - 5
140kg - 3
160kg - 3
180kg - 3 x 1

Reverse hypers
40kg - 4 x 15

Alternate plate sit ups
20kg plate - 4 x 30

BB benching
20kg - 10
40kg - 10
60kg - 8
80kg - 5

Wanted 90kg for 5 x 5
90kg - 4 x 5
90kg -1 x 4 just wasn't there.*
Big improvement on 5 x 3 though

45 degree side bends
4 x 15/15

Inverted ring rows
5 x 12
Mixture of feet elevated and not so elevated

Flat DB flies*
7.5kg DBs - 5 x 10

Strict DB Press
12.5kg - 2 x 10
15kg - 2 x 10
20kg - 1 x 10

Curls
30kg - 3 x 10

Stretching
Foam rolling
Destroying myself with a cricket ball

Inspector Coptoor

23/3/11

Knee rehab & prehab with bands
Shoulder stretching

Conditioning session

Warm up
2 rounds of:
Face pulls x 10
Lunges with twist x 10
Groin rotations x 10
High kicks x 10
Bird dogs x 10
Fire hydrants x 10

10' con block (Carries)
2 x 30kg DB carries - 25m
15m jog
2 z 26kg DB carries - 25m
15m jog
Repeat til timer went off

15' work block
Rounds of:
BB DL - 85kg x 5
Band resisted push ups x 5
Strict DB press - 14kg x 5 per side
11 rounds

10' core block
2 rounds of the following (30s on/30s off)
Side bends on right side with 30kg DB
Side bends on left side with 30kg DB
Hanging knee raises
Plank
Crunches

15' work block
BB curls - 20kg x 8
Front squats - 20kg x 8
DB floor Press - 2 x 16kg DBs - 8
11 rounds

Stretching

Something I came up with trying to stick as close as possible to IP type workout
Good session

the drifter

Should i replace Strong(er) with Weak(er) in your log title?

Da Za

the drifter wrote: »

Should i replace Strong(er) with Weak(er) in your log title?

You should replace the drifter with the goon......

the drifter

Da Za wrote: »

You should replace the drifter with the goon......

does anyone know what he is on about?

Inspector Coptoor

Drifter - I don't give a **** tbh.
Change it to Lama's Lifting Log.

Nice one Da Za.

He means you need to possibly consider changing the record drifter. Do it in accompaniment to your efforts at reducing the anger.

itsallaboutheL

the drifter wrote: »

does anyone know what he is on about?

something to do with eating i imagine.

COH

I don't want to wait
For our lives to be over
I want to know right know
What will it be
I don't want to wait
For our lives to be over
Will it be yes or will it be
Sorry

Da Za

itsallaboutheL wrote: »

something to do with eating i imagine.

Nope, him being a goon!!!