Push, Pull, Squat

Inspector Coptoor

IP warm up

IP conditioning session

15 minute block of:
32kg suitcase deadlift - 5 each side
band assisted neutral grip pull ups - 10 or failure (usually around 7)
KB floor press - 2 x 16kg KBs - 10

13 rounds in 10 minutes

10 minute block of:
24kg suitcase carry plus 16kg waitor carry - 20m
15m jog
2 x 40kg KB farmers walks - 20m
15m jog
rounds in 10 minutes
actually couldnt remember number of rounds - think 10/11

10 minute block of sprints
60 sprints in 10 minutes
somewhere in the region of 5/6 seconds on and 14/15 seconds off

stretching
foam rolling

done

Inspector Coptoor

Today
Smolov for bench
Week 2 Day 2
80kg - 5 x 7

Last two sets were tough

Inspector Coptoor

training at home today and tomorrow

Smolov for Bench Week 2 Day 3

warmed up with dislocates, ytws, band pull aparts, few light sets, then

85kg - 7 x 5
last rep on last set was tough but not a grinder.

should be ok for 90kg - 10 x 3 in the morning

Squats
30kg - 5
60kg - 5
80kg - 5
100kg - 5
120kg - 3

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

10 mins on X trainer at level 12 - 165kcals

some stretching

Inspector Coptoor

smolov for bench
week 2 day 4

warmed up with the usual
shoulder dislocates
ytws
band pull aparts
scarecrows

bar - 2 x 20
50kg - 2 x 8
70kg - 2 x 5

90kg - 10 x 3
first 5 sets were grand
for the next 5 sets, the first rep was grand, 2nd rep had a noticeable drop in bar speed and the 3rd rep on each set was tough, but they werent grinders, even the last one.
should be ok for adding 2.5kg again next week.

curls for the girls

8kg DBs - 2 x 10
14kg DBs - 3 x 10
s/s with
cable rope curls
20kg - 5 x 10

EZ bar curls
30kg - 3 x 10

Staning overhead press
30kg - 2 x 10
50kg - 5
60kg - 3

idea here was to just figure out for definite my opener on the press next weekend.
will go for 60kg and see what i can knock out after that.

nice bit of stretching

Inspector Coptoor

easy session today to finish out the week.

X trainer - 32 mins - 505kcals.

BB shrugs
60kg - 12
80kg - 12
100kg - 12
120kg - 12
60kg - 3 x 15

calf raises
4 x 20

single leg calf raises
3 x 8 per leg

V-Ups with med ball
4 x 10

stretching.

I trained every day this week bar thursday so 6 sessions in 7 days.
happy with that for a weeks work

Inspector Coptoor

weekly weigh in today on the IP scales.
106.1kg.
a 2kg loss in a week from watching the food and not drinking.

this is the lightest I think I've been (by a pound or so) since, well, I dont know when so very happy.
actually looking forward to getting the bodyfat checked next monday.

Will brought the pain this evening in the shape of a conditioning session that left me like a beettroot.

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders

Conditioning Block 1.
10' min block
Prowler plus 110kg
10 pushes in 9.25. (balls out on last push)

5 mins recovery

Work Block 1
15' block
Rounds of
box jumps x 5
ass. pull ups x 5
ass. dips x 5

11 rounds and 5 box jumps completed.

5 mins recovery

Conditioning Block 2
10' block
lateral sprinting with 2 sprawls at each end
60 sprints in 10 mins going every 10 seconds
each sprint lasting ~10 seconds with 10 seconds recovery

5 mins recovery

Work Block 2
15' Block
Rounds of:
Gobelt squat with 32.5kg DB - 5
Unsupported DB Row with 25kg DB - 5 per side
Single arm DB Press with 15kg DB - 5 per side

13 rounds completed in 15 mins.

was like a boiled ****e after this, especially considering I was absolutely pwned by gymfreak who got 15 rounds. :oops:
she was also awesome at the lateral sprints.

stretching - loads
foam rolling - 8 positions

Food intake for the day
Meal 1: 1 oatibix with honey, 2 scoops whey with 5g L-leucine and 5 fish oils tabs
Meal 2: 3 oatcakes with peanut butter and 500ml of water
Meal 3: chicken breast with carrots and cup of black coffee
Meal 4: 3 thermopure tablets, 1 can low carb monster and 2 scoops of explode II
Meal 5: 2 scoops whey.
Meal 6: 1 1/2 chicken breasts, 1/2 pepper, 1/2 onion, 1 1/2 tomatoes, 5 fish oils, 500ml water with 5g L-leucine
Meal 7: 1 scoop whey with 200ml water and 3 ZMA.


Explode II is absolutely vile tasting, probably due to the creatine ethyl ester.

Time to stop being a flaky tool and focus on one goal at a time. To that end, Im not going to bother finishing Smolov for bench. Im just gonna go what Will and Barry tell me which will actually be difficult for me because I am flaky, overthinking tool.

It's currently fat loss for the next 9 weeks, then it'll be strength focussed for the single lifts WHEN i get down to 100kg

Inspector Coptoor

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders

Strength 2

Hang Power cleans
20kg - 8
40kg - 2 x 8
65kg - 5 x 5

Elevated Split Squats
4 x 8 per leg

BB Rows
50kg - 2 x 8
80kg - 5 x 5

Seated Plate Shifting
3 sets - 50s, 45s, 35s (times are improving on these

Arnold Press
4 x 8 with 17.5kg DBs

Dragon Flies
3 x 10

Lying Tricep Extensions
4 x 12 with 10kg DBs

Conditioning
Prowler Pushes
Prowler + 120kg - 10 pushes on the minute (slow, heavy pushes)
Prowler + 40kg - 5 pushes on the 45 second mark

Foam Rolling
Stretching

Inspector Coptoor

Food intake today

Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: chicken breast and a tuna melt
Meal 4: cup of coffee, 2 scoops Explode II and 3 thermopure
Meal 5: 2 scoops whey
Meal 6: 2 chicken breasts, onions, tomaotes and scallions, 500ml water with 5g L-leucine
Meal 7: 1 scoop whey and 3 ZMA

itsallaboutheL

Whats the explode like?

Hanley

Liam Henners257 wrote: »

Food intake today

Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: chicken breast and a tuna melt
Meal 4: cup of coffee, 2 scoops Explode II and 3 thermopure
Meal 5: 2 scoops whey
Meal 6: 2 chicken breasts, onions, tomaotes and scallions, 500ml water with 5g L-leucine
Meal 7: 1 scoop whey and 3 ZMA

That's an IDIBISHDI if I've ever seen one

You're also a jerk for pulling outta the CFT.

Inspector Coptoor

itsallaboutheL wrote: »

Whats the explode like?

tastes like **** but apart from that, good.
has creatine and taurine in it but I cant find out how much

also, each thermopure tablet has 150mg caffeine and I take 3 of them so I reckon I easily have 500mg+ of caffeine in me.

Inspector Coptoor

Hanley wrote: »

That's an IDIBISHDI if I've ever seen one

You're also a jerk for pulling outta the CFT.

boards beers in december posedoen will be fun.
I will be Jakt, Oh yes.

Once my thermopure supply runs out, Ill be copying you and getting the Hydroxycut

Im not "pulling" out for no reason, I have a coaching course

Mooo

AH HA! you tried to get me to the CF thing and now youre not in it!!! well well well, look how the tables have turned mr.hennelly..

Hanley

Liam Henners257 wrote: »

boards beers in december posedoen will be fun.
I will be Jakt, Oh yes.

Once my thermopure supply runs out, Ill be copying you and getting the Hydroxycut

Im not "pulling" out for no reason, I have a coaching course

Hahaha I'll be fat by the next Beers. Or swole. Or both. Yah, both.

And haha I kow, I got your message. Fair excuse.

Inspector Coptoor

Mooo wrote: »

AH HA! you tried to get me to the CF thing and now youre not in it!!! well well well, look how the tables have turned mr.hennelly..

I was gonna do it for the lolz

But school are sending me on a rugby coaching course so.........

Im gonna do that instead.

Inspector Coptoor

20 mins on the X trainer today - 225 calories or so.
some stretching

Food intake
Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: roast chicken leg, fish whiting and broccoli
Meal 4: 2 black coffees and bacon/chicken sandwiches
Meal 5: 2 chicken breasts, onions, tomaotes and scallions, 500ml water with 5g L-leucine
Meal 6: 1 scoop whey and 3 ZMA

Inspector Coptoor

In at 7am to do a weights session with the lads in school.

Had a bit of a workout myself doing the warm up with them and going through the hang power cleans, single leg work, BB rows etc.

Im out of contract in school now officially until after midterm so have a bit more free time so was able to make it up to IP in the afternnon for a conditioning block.

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders
All for 10 reps

10' Conditioning Block 1:
KB Swings with 24kg KB.
20s on/40s off.
Around 10-12 swings per 20s.

15' Work Block 1:
Rounds of
Suitcase Carry/Waitor Carry with 24kg/16kg KBs - 20m
15m Jog
Farmers Walk with 2 x 36kg KBs - 20m
15m jog
15 rounds completed.

10' Conditioning Block 2:
Spider Run of 130m x 6
as long as it takes to complete the course with 30s rest after each run
runs took 45s, 50s, 55s, 56s, 57s, 58s.
was happy to keep the last 3 under the minute.

15' Work Block 2:
Rounds of
DB Floor Press with 15kg DBs - 10
Suitcase DL with 32kg KB - 5 per side
Assisted Pull ups (Grey Band) - to failure
10 rounds completed.

The assisted pull ups should be 10 reps on each. I only got 10 on the first two sets, was getting at least 6 in each set though.

weighed in today (after the Conditioning session and 1.5L of water at 105.9kg)

I haven't been this light in over 4 years.
Very pleasing.
99.9kg, here I come.

Really looking forward to midterm now, will try to train twice a day, nail the diet even harder and will probably start taking hydroxycut hardcore instead of the thermopure to see if there's any difference.

Inspector Coptoor

Food intake
Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: Chicken sandwich on brown wholegrain, bottle of lucozade sport
Meal 3: 3 thermopure and 2 scoops Xplode II
Meal 4: 2 scoops whey
Meal 5: BK Triple Whopper (no bun) and 500ml water
Meal 6: 1 scoop whey, 5 fish oil and 3 ZMA,

Inspector Coptoor

Early morning training today - Not a fan.

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders
All for 10 reps

Strength 1:
Olympic Squats ATG
40kg - 2 x 8
60kg - 5
70kg - 5
80kg - 5
90kg - 5
100kg - 5

These were grand, nice stretch from them, will increase by 5kg next time.

Single Leg Deadlift with 24kg KB
4 x 8 per keg

Hanging leg raises
3 x 10

Bench Press
20kg - 2 x 10
40kg - 8
60kg - 8
80kg - 5
90kg - 5
90kg - 5 x 3

Unsupported DB Rows
32.5kg DB - 4 x 8 per side

GHR Side Raises
3 x 10 per side

DB Curls
15kg DBs - 4 x 10

Inspector Coptoor

Food intake
Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 thermopure, 2 scopps Xplode II
Meal 3: 2 scoops whey
Meal 4: 3 oatcakes with peanut butter and a green tea
Meal 5: 3 scoops whey and two handfuls of cashew nuts
Meal 6: 350g chicken, one pepper and some spicy sauce.
Meal 7: 1 scoop whey with 5g L-leucine, 3 ZMA and 5 fish oils

Inspector Coptoor

Food intake yesterday

Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 2 scoops whey
Meal 3: 3 scoops whey and a sambo
Meal 4:3 thermopure and 500ml water
Meal 4: 6 chicken breasts, one pepper, two shallots
Meal 6: half a bottle of vodka, half a bottle of wine and 1L KX sugar free.

Inspector Coptoor

75 minutes of walking. covered about 8km

the drifter

Hanley is that you?

Inspector Coptoor

`2 weeks into operation fat loss.

Weight: 106.0kg
down 2.3kg on starting weight two weeks ago.

Body fat in mm's wasnt done this evening as I was late getting to the gym and Will was training.

Test Day

Bench Press
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 3
90kg - 1
100kg - 1 (very good rep)
106kg - 1 (target of BW bench achieved. More in the tank but left it there for next test)

Max pull ups - 9
increase of 2 on last test.

Max push ups in a minute - 42
up 1 on last test

Max inverted rows in 1 min - 20
same as last test

Trap Bar Deadlift
70kg - 5
120kg - 5
170kg - 1
190kg - 1
225kg - 1 This flew up. beat my last test of 220kg and more in the tank

Spider run
1st run - 95m
2nd run - 85m
3rd run - 80m
4th run - 80m
5th run - 80m
6th run - 80m
Total - 500m

increase of 15m on last test.

Quite happy with this.
Im 4kg lighter than the last time I tested.
Im benching 6kg more and have hit the BW bench target
my upper back strength has improved
overall fitness and stamina are up

step in the right direction.
onwards and upwards etc.

Inspector Coptoor

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 oat cakes with peanut butter and a green tea
Meal 3: Beef with cabbage and carrots and water
Meal 4: 2 chicken breasts with tomatoes, scallions, garlic and onion and 5 fish oil
Meal 4: 3 thermopure and 2 scoops Xplode II
Meal 5: 2 scoops whey with 5g L-leucine, 5 fish oil and 3 ZMA

Pontificatus

Liam Henners257 wrote: »

`2 weeks into operation fat loss.

Weight: 106.0kg
down 2.3kg on starting weight two weeks ago.

Body fat in mm's wasnt done this evening as I was late getting to the gym and Will was training.

Test Day

Bench Press
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 3
90kg - 1
100kg - 1 (very good rep)
106kg - 1 (target of BW bench achieved. More in the tank but left it there for next test)

Max pull ups - 9
increase of 2 on last test.

Max push ups in a minute - 42
up 1 on last test

Max inverted rows in 1 min - 20
same as last test

Trap Bar Deadlift
70kg - 5
120kg - 5
170kg - 1
190kg - 1
225kg - 1 This flew up. beat my last test of 220kg and more in the tank

Spider run
1st run - 95m
2nd run - 85m
3rd run - 80m
4th run - 80m
5th run - 80m
6th run - 80m
Total - 500m

increase of 15m on last test.

Quite happy with this.
Im 4kg lighter than the last time I tested.
Im benching 6kg more and have hit the BW bench target
my upper back strength has improved
overall fitness and stamina are up

step in the right direction.
onwards and upwards etc.

Great work.

G86

Liam Henners257 wrote: »

`2 weeks into operation fat loss.


Bench Press

106kg - 1 (target of BW bench achieved. More in the tank but left it there for next test)

Class!

Hanley

Hahaha remember playing "everyone who has a bodyweight bench put up their hand" in No Name Bar on Saturday? Actually you probably don't.... but we did.

You can play next time. Well done!!

Inspector Coptoor

Training today
Weighed in at 105.4kg, another 600g gone.
BOOM.

Skinfolds were done also.
138mm, down 12mm from 2 weeks ago.

iPogramme 12

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders
All for 10 reps

Strength 1.
Deadlifts
70kg - 8
110kg - 8
160kg - 5 x 3

Step ups
4 x 8

DB Side Bends/Arches
25kg DB - 3 x 10 per side

Partial Bench Press (Foam Roller Benching
warm up
20kg - 2 x 10
40kg - 2 x 10
60kg - 2 x 8
80kg - 8

work sets with foam roller
85kg - 5
90kg - 5
95kg - 5
100kg - 5
105kg - 5
will increase all by 5kg next week.

Elevated Inverted rows using dipping bars
4 x 10

Round back Back extensions
4 x 10

DB Curls
20kg DBs - 5 x 10

Also threw in some rear delt stuff
rear delt flies
12.5kg DBs - 5 x 10

Will be going for a 5km walk later

Inspector Coptoor

5km walk done with the gf

Food intake today:
Meal 1: 2 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 thermopure and 2 scoops Xplode II
Meal 3: 2 scoops whey and 5 fish oil
Meal 4: 420g chicken with lime, ginger and coriander
Meal 5: 1 chicken breast
Meal 6: 1 scoop whey, 5 fish oil and 3 ZMA

Inspector Coptoor

Weight today - 105.0kg.
It's still coming down so happy days.

IP Warm UP

S2

Hang Power Clean and Press
40kg - 2 x 6
67kg - 5 x 3

Hang Power Clean
67kg - 3 x 3

Glute Ham Raises
5 x 8

Med Wall Balls
3 x 10 per side

Neutral Grip Pull ups
Green Band - 2 x 8
Blue Band - 5 x 5

Elevated Push ups (feet on box)
4 x 10

Plank Bridging
6 x 30seconds

Plate Curls & overhead extensions
4 x 10

Conditioning Block
Prowler plus 130kg
10 pushes in 10 mins

At home
DB Shrugs - 3 x 20
Rear Delt Flies - 3 x 10
DB Curls - 3 x 10

Inspector Coptoor

Food intake today

Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: Chicken breast with carrots and peas
Meal 3: 4 thermopure and 2 scoops Xplode II
Meal 4: 2 scoops whey and 5 fish oil
Meal 5: ~450g chicken, 2 slices Mozarella, tomato and lettuce
Meal 6: 1 scoop whey, 5 fish oil and 3 ZMA.

Inspector Coptoor

Weight today before training: 104.5kg

IP Warm Up (mobility and flexibility stuff)
2 rounds of:
side lunges x 10
high kicks x 10
scap pull ups x 10
windmill push ups x 10
Horizontal band pull aparts x 10
knee lift (while lying on the ground)

Conditioning session with gymfreak

10' C Block
Prowler + 100kg
11 pushes in 10 mins

Work Block 1
15' and rounds for time.
TBDL @ 90kg x 5
Inv Rows on Dip Bars x 5
Wall Balls x 5
16 rounds completed.
(hamstrings and glutes were fried from yesterday so had to drop TBDL back to 60kg after round 8, yes, Im a wuss and I got beat by a girl in a work block, again)

10' C Block
Prowler + 40kg
Speed Pushes
14 pushes in 10 mins

Work Block 2
15' and rounds for time
Windmills with 8kg KB - 5 per side
Flat DB Press with 17.5kg DBs - 10
DB Row with 22.5kg DB - 5 per side
14 rounds completed
(I finally beat gymfreak in a work block)

Stretching:
Hamstrings
Hip Flexors
Glutes
Quads

Foam Rolling
8 positions


Weight today after workout: 103.9kg

At home
Rear delt flies - 3 x 10
Curls - 3 x 10

gymfreak

Liam Henners257 wrote: »

Work Block 1
15' and rounds for time.
TBDL @ 90kg x 5
Inv Rows on Dip Bars x 5
Wall Balls x 5
16 rounds completed.
(hamstrings and glutes were fried from yesterday so had to drop TBDL back to 60kg after round 8, yes, Im a wuss and I got beat by a girl in a work block, again)

How did it feel to have the girl beside ya do 50kg on the TBDL while you did 60kg??:pac::pac:...no....I'm not being a sore loser:D:D

Liam Henners257 wrote: »

Work Block 2
15' and rounds for time
Windmills with 8kg KB - 5 per side
Flat DB Press with 17.5kg DBs - 10
DB Row with 22.5kg DB - 5 per side
14 rounds completed
(I finally beat gymfreak in a work block)

In fairness...fair play!!...Till next time:pac:

Inspector Coptoor

I told you the GHR or "devil machine" as you call it had my hammies and glutes in bits.

Come back to me when you can do one GHR!

Was good training with you though. Keep pushing me on!

gymfreak

Liam Henners257 wrote: »

I told you the GHR or "devil machine" as you call it had my hammies and glutes in bits.

Come back to me when you can do one GHR!

Was good training with you though. Keep pushing me on!

:D:D excuses...excuses..at least I was a gracious loser!

Inspector Coptoor

Yeah, pointing out the fact I had to throw 30kg off he TBDL was very, eh, gracious.....

Inspector Coptoor

Food intake yday
Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: Chicken breast with carrots and green beas. 1 choc digestive
Meal 4: 200g of cashew nuts/peanuts
Meal 5: ~450g turkey in light soy sauce and 1 tomato
Meal 6: 1 scoop whey, 5 fish oil and 3 ZMA.

I had a nice bit of food on Sunday (foot long Subway and after a successful day at the Naas races, a big slap up Thai in Siam in Dundrum) and went a bit overboard with the cashew nuts yday evening too,

Back on the strict diet again as of this morning.

Inspector Coptoor

Weight today: back up to 106kg
Needed this kick in the arse to be honest.

IP Warm Up (mobility and flexibility stuff)
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Strength 1
Deadlifts
60kg - 10
100kg - 2 x 8
140kg - 3
150kg - 3
160kg - 3
165kg - 3
170kg - 3

Step Ups with weighted X vest
4 x 8 per leg

DB Side Bends
27.5kg - 3 x 10 per side

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

Foam Roller benching
90kg - 5
95kg - 5
100kg - 5
105kg - 5
110kg - 4 (missed the 5th rep, next week)

Dip Bar Inverted rows
4 x 10 (elevated the feet for the first 3 or 4 reps of each set)

Round backed back extensions
4 x 10

DB Curls
4 x 12

Foam Rolling
Stretching

Inspector Coptoor

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: 2 chicken wraps and a bottle of lucozade sport
Meal 4: 2 scoops whey, lucozade sport and 4 fish oil
Meal 5: 2 scoops Xplode II and 4 thermopure
Meal 6: 300g chicken, tomato, avacado, tomato and onion
Meal 7: 1 scoop whey, 5 fish oil and 3 ZMA.

not good enough today again.
caved in and had too much lucozade sport.
feel free to call me a fattie to give me motivation.

Inspector Coptoor

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: 2 x Mini Pizza and a bottle of water
Meal 4: cup of black coffee and chicken and bacon sambo in brown bread
Meal 5: 300g chicken, tomato, avacado, tomato and onion
Meal 6: 1 scoop whey, 5 fish oil and 3 ZMA.

Bit better today.

Inspector Coptoor

Weight: 105.6kg

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Conditioning Session

C 2

10' C block
prowler + 100kg
10 pushes in 10 mins

15' workblock
rounds of
10 prisoner squats
10 push ups
10 band assisted pull ups (after a while became pull ups to failure, min pull ups was 5 per round)
11 rounds

10' C block
prowler + 100kg
10 pushes in 10 mins

15' workblock
rounds of
25kg DB snatches - 5 per side
5 caterpillar walks
12.kg DB Press - 10
7 rounds

Stretches
Foam rolling

At home
DB curls - 3 x 12
DB Shrugs - 3 x 20
Rear Delt Flies - 3 x 10

Inspector Coptoor

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oil, 2 scoops whey with 5g L-leucine and an animal pak multi vit
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: chicken kiev, carrots and a bacon and chicken bagel
Meal 4: 4 thermopure and can of monster
Meal 5: 2 scoops whey, 4 fish oil
Meal 6: some chicken and salad
Meal 7: 1 scoop whey, 5 fish oil and 3 ZMA.

Inspector Coptoor

Weight at 11am 104.5kg

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Strength 2:
Hang Power Clean and Press
40kg - 8
50kg - 5
60kg - 3
70kg - 4 x 3
70kg - 1,1,1
had to do the last as three singles
was bolloxed

GHRs
5 x 8

10kg Med Wall Balls from the hip
3 x 10 per side

Neutral Grip Pull ups
3 x 5 with grey band
weighted pull ups
+10kg - 3 PB
+ 5kg - 2 x 3
+2.5kg - 2 x 3

Elevated Push Ups
4 x 11

Plank bridging
45seconds x 2
35 seconds x 2
getting longer times on these at last.

Plate curls and OH extensions
15kg plate - 10 + 10
20kg plate - 2 x 10 + 10
25kg plate - 2 x 10 + 8

Shed load of band stretching hitting the shoulders in particular which are fried to bits at the moment
foam rolling - positions.

good session

Inspector Coptoor

weight today - 103.6kg

Training in Kieran Dolans Gym in Tullamore today.

Squats (Ass to Grass)
20kg - 2 x 10
40kg - 10
60kg - 5
85kg - 5 x 5

seated leg extensions
4 x 10

lying leg curls
41kg - 4 x 12

benching
20kg - 2 x 10
40kg - 2 x 10
60kg - 5 x 8
just greasing the groove here

Some messing around with KB swings and snatches.

Felt really really beat up and sore today. CNS is prob in bits
Not gonna train again til Tuesday

Inspector Coptoor

Food intake today

Meal 1: Animal Cuts, apple, orange, protein shake
meal 2: chicken and bacon wrap
meal 3: animal cuts and turkey and egg salad
meal 4: 2 scoops whey and a banana, honey and yoghurt smoothie
meal 5: tbc
meal 6:tbc

G86

You've lost some amount of weight Henners. It's grand seeing it written down but I didn't realise how much til I saw ya. Fair fecking play

Inspector Coptoor

Weight: 104.8kg
Body fat: 139mm (21.5%)

up 2mm on triceps, up 1mm on biceps, down 2 mm on my upper back.
everything else was the same.
again, my own fault for going on the beer.

IP Warm Up
3 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Conditioning Session

C 2

10' C block
prowler + 80kg
10 pushes in 9 mins 15 secs
was going for speed here.
average time per push was 11-15 seconds

15' workblock
rounds of
10 prisoner squats
10 push ups
10 band assisted pull ups (after a while became pull ups to failure, min pull ups was 5 per round)
10 rounds

10' C block
KB Swings with 24kg KB
10 rounds of 20 seconds on, 40 seconds off
average of 11 swings per round

15' workblock
rounds of
25kg DB snatches - 5 per side
caterpillar walks
12.kg DB Press - 10
9 rounds

Stretches
Foam rolling

Inspector Coptoor

G86 wrote: »

You've lost some amount of weight Henners. It's grand seeing it written down but I didn't realise how much til I saw ya. Fair fecking play

cheers.
Its all down to doing what I;m told, eating well and training harder than ever.

Now if I only turn off my phone on saturday nights and not go out swilling beer, Id make even more progress.

By Dec 11th I will be under 100kg and will post up pictures of me at 119kg vs 98kg (hopefully)

Inspector Coptoor

Food Intake Today

Meal 1: Animal Cuts, apple, orange, protein shake, 4 fish oils
meal 2: chicken breast, 6 cherry tomatoes and lettuce and 10 natural confectionary sweets
meal 3: animal cuts, 2 scoops Xplode II, 4 fish oils
meal 4: 2 scoops whey, 2 chicken legs, 2 chicken thighs
meal 5: 1 scoop whey, 3 ZMA, 4 fish oils