Jiving us that we were voodoo.....

Lazyitis

Under the influence of a couple of people here, I’ve decided to start a log.

Stats:
24y/o male, 5 feet 7 and 68-69kg at 8% bf

Current goals: Get to 75kg at under 10% bf, double bodyweight deadlift, 1.5 x bw squat, eat more.

These goals are just benchmarks for my progress and I’ll obviously be concentrating on more than just increasing my squat and deadlift.
Also looking to build on my conditioning through crossfit style workouts/metcons.


Monday:

Front squat:
1x5: 40kg 1x5: 45kg 1x5: 50kg (3+2) 1x5:45kg (3+2)
Forgot to concentrate on keeping knees out, sore wrists stopped me here more than anything.

Inverted rows: 4x12 need to use hips more

Dumbbell Bench Press:
2x8: 17.5kg 1x8: 20kg 1x(7+1): 20kg

Glute Ham Raise:
3x8 1x(6+2)

Barbell curls: (Think ez bar is 12.5kg?)
1x10: 27.5kg 1x10: 25kg (9+1) 2x10: 22.5kg

Weighted Crunches:
4x20: 15kg Fragmented and don’t think I’m keeping abdominals engaged at all times.

Side bends:
4x12: 20kg, need to remain upright.

10 mins interval on crosstrainer


Overall it was a bit stop start and took me too long, but it’s a new programme for me so it’s understandable.

Will post up some of my crossfit times in a later post to track my progress there.

Lazyitis

Tuesday:

Game of tennis tonight. Haven't played in a few months so standard wasn't great. Not much rallies => not much running/sweating.


Here are some crossfit times:

Cindy:
5 chins, 10 press ups, 15 squats amrap in 20 mins
Currently: 18 rounds (scaled using inverted rows)

Michael:
(400m run, 50 back extensions, 50 crunches) x 3 rounds for time
Currently: 16 min 18 sec

Chief:
3 KB swings, 6 press ups, 9 bodyweight squats
AMRAP in 3 mins take a 1 min break and repeat 5 times
Currently: 24 rounds with 12 kg kettlebell(should go higher weight here)

Helen:
400m run, 21 KB swings, 12 pull ups
3 rounds for time
Currently: 10 min 25 sec (scaled using inverted rows) using 12 kg KB


Have a lot more routines in the schedule so I'll be trying some new ones before I return to try and beat these.

JJayoo

Bowie reference=good log:D

Transform

Lazyitis wrote: »

Tuesday:

Game of tennis tonight. Haven't played in a few months so standard wasn't great. Not much rallies => not much running/sweating.


Here are some crossfit times:

Cindy:
5 chins, 10 press ups, 15 squats amrap in 20 mins
Currently: 18 rounds (scaled using inverted rows)

Michael:
(400m run, 50 back extensions, 50 crunches) x 3 rounds for time
Currently: 16 min 18 sec

Chief:
3 KB swings, 6 press ups, 9 bodyweight squats
AMRAP in 3 mins take a 1 min break and repeat 5 times
Currently: 24 rounds with 12 kg kettlebell(should go higher weight here)

Helen:
400m run, 21 KB swings, 12 pull ups
3 rounds for time
Currently: 10 min 25 sec (scaled using inverted rows) using 12 kg KB


Have a lot more routines in the schedule so I'll be trying some new ones before I return to try and beat these.

keep it up man and eating big all the time to feed the muscle!

Lazyitis

JJayoo wrote: »

Bowie reference=good log:D

Couldn't think of an appropriate name so just threw in a bit of Ziggy.

Lazyitis

Metcon day today, so did the following,

AMRAP in 10 mins of:
5 KB swings
7 burpees
10 squats

Used a 12kg KB. Wanted to go higher, but was either that or a 20kg one. Might just practice some swings with the 20kg for a few days to get used to it.
Not sure how high the kettlebell should go, wasn't going fully over the head anyway.

Got 8 rounds (and two thirds to be technical) in the 10 mins.

Preceded and followed by lots of stretching/rolling plus some shoulder dislocates and band pulls.

G86

Lazyitis wrote: »

Metcon day today, so did the following,

AMRAP in 10 mins of:
5 KB swings
7 burpees
10 squats

Used a 12kg KB. Wanted to go higher, but was either that or a 20kg one. Might just practice some swings with the 20kg for a few days to get used to it.
.

I used the 20kg one the other day so you should be well able for it. No excuse now

Transform

G86 wrote: »

I used the 20kg one the other day so you should be well able for it. No excuse now

jesus grainne that is impressive

G86

Transform wrote: »

jesus grainne that is impressive

Ahem, not entirely, just checked my log - turns out it was 16kg not 20kg

Lazyitis

G86 wrote: »

Ahem, not entirely, just checked my log - turns out it was 16kg not 20kg

Hmmm I'll have to do 20kg next time so. How are the wall hand stands going?;)

G86

Lazyitis wrote: »

Hmmm I'll have to do 20kg next time so. How are the wall hand stands going?;)

Oooh I asked for that didn't I! Burrnn:o

Lazyitis

Deadlift:
50kg x 4
60kg x 4
70kg x 4
80kg x 3
85kg x 3
85kg x 3

Feel I have to step this up so am going to start at 75-80kg in a 5,4,3,2,1 next time and try and increase my numbers a lot.

One arm press:
12.5kg x 8
4 sets

Knees to Elbows:
4 x 8

Dumbbell hang cleans:
10kg x 8
4 sets

Barbell chops:
20kg x 10
25kg x 10
25kg x 10
25kg x 10

Seated rows:
27kg x 8
36.5kg x 8
36.5kg x 8
36.5kg x 8

Machine leg curls:
27kg x 10
?? (one setting higher than 27kg) x 10
27kg x 10
27kg x 10

Was kind of jerking my legs up here so not sure if this is correct or if it should be done more smoothly.

Lazyitis

Squat(Back):
60kg x 4
65kg x 4
70kg x 4
75kg x 4
77.5kg x 4
77.5kg x 4

Every guy after me proceeded to go into 1/4 squats.

Inverted Rows:
4 x 12

Dumbbell bench press:
20kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 4, 20kg x 4

Glute Ham Raise:
4 x 8

Hammers were in bits all week so didn't lean too far forward on these.

Barbell curls:
18kg x 10
19.5kg x10
19.5kg x 10
19.5kg x 10

Got the weight wrong of the EZ bar wrong last week, so last weeks numbers are 4.5kgs lighter.

Weighted crunches:
15kg x 4 x 20

Side bends:
20kg x 12
22.5kg x 12
22.5kg x 12
22.5kg x 12

Loads of stretching before and after.
10 mins interval on crosstrainer.

Need to eat more.

Lazyitis

Metcon on Tuesday. Decided on a retest of crossfit Micheal, except this time I was doing a 500m run instead of a 400m run so not directly comparable.

3 rounds for time of:
500m run
50 back extensions
50 crunches

Time: 18:19.

Quite disappointed with this as it's two minutes slower than my previous time. Even with the extra 400m in total for the running it's still not great.
Found the running and back extensions OK, but the crunches killed me. Couldn't get a rhythm going with them at all.

Threw in 14 chins at the end. Got 7 strict ones in a row and the rest in bits and pieces.

Lazyitis

Deadlifts:
50kg x 5
80kg x 5
85kg x 4
90kg x 3
95kg x 2
100kg x 1

One arm press:
12.5kg x 2
15kg x 2

Seated rows:
36.5kg x 8
41kg x 8
45.5kg x 8
45.5kg x 8

Machine leg curls: (Not a fan of these)
27kg x 10
31kg x 10
27kg x 10
27kg x 10

Knees to elbows:
4 x 8

Dumbbell hang cleans:
10kg x 8
12kg x 8
12kg x 8
10kg x 8

Barbell chops: (Forgot how to do these for a few mins, cue me looking a little foolish swinging a 20kg barbell around)
25kg x 4
25kg x 4
30kg x 4
30kg x 8
25kg x 8
20kg x 8

Lazyitis

Squat:
Front:
40kg x 5
50kg x 5
45kg x 4
45kg x 4

Seriously struggling on front squats, my wrists just seem to be taking a lot of the weight and am unable to complete the full 4 or 5 reps in one go without having to rest them. Wrist flexibility maybe? Switched to back squats instead.

Back
77.5kg x 5
80kg x 5

Inverted Rows:
2x 15
1 x 12
1 x 14

Dumbbell bench press:
22.5kg x 8
22.5kg x 8
22.5kg x 8
20kg x 8

Glute Ham Raise:
4 x 8

Barbell curls:
19.5kg x10
22kg x 10
19.5kg x 10
19.5kg x 10

Weighted crunches:
10kg x 20 x 4

Side bends:
22.5kg x 12 x 4


10 mins on crosstrainer


Session took far too long, need to speed things up / increase the intensity.

Transform

Lazyitis wrote: »

Squat:
Front:
40kg x 5
50kg x 5
45kg x 4
45kg x 4

Seriously struggling on front squats, my wrists just seem to be taking a lot of the weight and am unable to complete the full 4 or 5 reps in one go without having to rest them. Wrist flexibility maybe? Switched to back squats instead.

Back
77.5kg x 5
80kg x 5

Inverted Rows:
2x 15
1 x 12
1 x 14

Dumbbell bench press:
22.5kg x 8
22.5kg x 8
22.5kg x 8
20kg x 8

Glute Ham Raise:
4 x 8

Barbell curls:
19.5kg x10
22kg x 10
19.5kg x 10
19.5kg x 10

Weighted crunches:
10kg x 20 x 4

Side bends:
22.5kg x 12 x 4


10 mins on crosstrainer


Session took far too long, need to speed things up / increase the intensity.

or cut the number of sets on last 3 exercises to just 1-2sets of really hard work. the first 4 are the important ones anyway

Lazyitis

15 mins of sprint/jog intervals followed by a twisted ankle. Serves me right for sprinting on poorly lit roads at night. Don't think it's too bad, but walked rest of the way home to be safe.
Lost out on Tuesday and Wednesday due to Paddy's day and Cheltenham festivities so need to give myself a kick up the arse on the exercise/diet front for the next couple of weeks.

Lazyitis

Friday 19th

Deadlift:
80kg x 5
90kg x 4
95kg x 3
100kg x 2
105kg x 2

One arm press:
15kg x 8
15kg x 6 x 3 sets (Left arm felt much weaker on these)

Knees to elbows:
8 reps x 4 sets

Dumbbell hang cleans:
12.5kg x 10
12.5kg x 8 x 3 sets (Very tough towards the end, form suffered a bit)

BB chops:
20kg x 8
25kg x 8
25kg x 8
27.5kg x 8

Seated rows:
45.5kgx 8 x 4sets

Machine leg curls:
31kg x 10 x 4

Need to work on my grip strength. Felt myself struggling on the hang cleans in trying to just hold onto the dumbbells without resting them on the ground, just about managed it.
Might throw in some farmer's walks into the routine to help.


20th March:

100 Burpee Challenge:

This is just 100 burpees for time. Managed 9 mins and 3 seconds.
Have a lot of work to do to catch up with this guy:

https://www.youtube.com/watch?v=eWsTAGKjH94

Practiced some front squats with my barbell at home. Very light weight just to practice my form and help with my wrists.

Lazyitis

Back Squat:
60kg x 5
70kg x 5
75kg x 5
80kg x 5
82.5kg x 5 Just about got this

Inverted Rows:
4 x 15

Dumbbell bench press:
22.5kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 7

Glute Ham Raise:
4 x 8

Barbell curls:
18kg x 10
19.5kg x10
21kg x 10

Weighted crunches:
15kg x 20 x 3

Side bends:
25kg x 12 x 3

Some farmer's walks in between with a 22.5kg dumbbell in each hand.

10 mins on crosstrainer

G86

Lazyitis wrote: »

Friday 19th




100 Burpee Challenge:

[/B]This is just 100 burpees for time. Managed 9 mins and 3 seconds.




.

100 Burpees? - Respect!:pac:

Lazyitis

G86 wrote: »

100 Burpees? - Respect!:pac:

I'm not guaranteeing that they were all perfect form;)

Will be quite busy every day after work until next Thursday, so hopefully I can fit in some intense short workouts until then.

Lazyitis

Ok, well it's been a couple of weeks now and it's kind of screwed up my consistency. Been concentrating more on other things, but no excuses to have done next to nothing. Diet's also gone a bit downhill which again I have no excuses for.

Good news is I have some more spare time now so should make it a bit easier on me, so back in the gym tomorrow.
Been looking into some gymnastic movements also so might start to incorporate some of these into my routine, specifically L sits, handstands and planche.

Lazyitis

Thurs 8th April

Deadlift:
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
110kg x 3
115kg x 2
115kg x 3 (elevated)

One arm press:
15kg x 8 x 3
12.5kg x 8

Knees to elbows:
8 reps x 3 sets

Dumbbell hang cleans:
12.5kg x 8 x 3 sets

BB chops:
20kg x 8
25kg x 8 x 2
25kg x 8

Seated rows:
41kg x 8 x 3
45.5kg x 8

Machine leg curls:
31kg x 10 x 3
35kg x 10

10 mins sprint intervals

---

Friday 8th April

AMRAP in 10mins of 5KB swings (20kg), 7 burpees, 10 squats
8 rounds


Caught a bug going around so was out of commission for a few days, but good to go again tomorrow.
Weighed myself on Friday too and came in at 69kg. Diet is still not up to scratch so got to work on it. Looking to get up to 75 kg at sub 10% bf as a loose goal, but really looking to start getting my numbers up on the weights.

Lazyitis

Front Squat:
40kg x 5
45kg x 5
47.5kg x 5
52.5kg x 5
47.5kg x 5

Inverted Rows:
4 x 15

Dumbbell bench press:
22.5kg x 8
22.5kg x 8
20kg x 8
20kg x 8

Glute Ham Raise:
4 x 8

Barbell curls:
20.5kg x 10 x 3

Weighted crunches:
15kg x 20 x 3

Side bends:
22.5kg x 12 x 2
25kg x 12


Lots of stretching and warming up and felt good throughout the session.
Front squats were better today due to my wrists holding up. They were still sore afterwards and had to drop the weight for the last set, but better than before.

Started on this programme a while back, but going to stick with it for a little while longer. Been a bit stop start for the last few weeks and still think I could benefit by staying with it.

Lazyitis

Thurs 15th

Running intervals: 5 mins warm up, 40 secs on, 1:20 mins off for between 8 - 10 rounds, 5 mins warm down.

Fri 16th

KB swings (no kbs so used a 15kg dumbell)
Dumbbell Hang Cleans - 12.5kg each
Dips
Knees to elbows

21, 15, 12, 9, 6, 3 reps for time (Should have been 21, 18, 15, 12, 9, 6, 3)

26 mins 30 secs

Wussed out on the round of 18 and skipped it.
Knees to elbows were a killer and quickly turned into jumping knees to elbows, proper ones just weren't happening after the first round
Dips and KB swings were OK.

Lazyitis

Sunday 18th April

Wanted to do a weights session today, but the gym was closed early so did this instead:

Chief
3 KB swings, 6 press ups, 9 bodyweight squats
AMRAP in 3 mins take a 1 min break and repeat 5 times

is the standard one I'd do, but used a 2 minute break this time , which in hindsight was too much(only gave me 4 rounds), should have stuck with the 1 min.
Used a 15kg dumbbell from home as no kettlebells available.

Got 22 rounds, and my previous best was 24, but I lost out on a couple of minutes due to the breaks so not sure how they compare.


Also practiced some gymnastic movements yesterday.
Successfully performed a headstand and held for about twenty seconds a couple of times.
Held a few handstands against the wall and also some planche progression for a total of 60 seconds.

Lazyitis

Monday 19th

Deadlift:
90kg x 3
95kg x 3
100kg x 3
105kg x 3
110kg x 3
115kg x 3
120kg x 2 (elevated)

One arm press:
17.5kg x 6 x 2
15kg x 6 x 2

Seated rows:
45.5kg x 8 x 3
41kg x 8

Machine leg curls:
36.5kg x 10 x 3
31kg x 10

Knees to elbows:
8 reps x 4 sets

Dumbbell hang cleans:
12.5kg x 8 x 3
10kg x 8

BB chops:
25kg x 8
30kg x 8 x 2
25kg x 8

Lazyitis

Tues 20th

Running intervals: 5 mins warm up, 40 secs on, 1:20 mins off for between 8 - 10 rounds, 5 mins warm down. circa 5k travelled

Wed 21st

60 second squats WOD:

60secs of squats as many reps as possible. Count the reps and take completed reps away from 60 and do that number of pull ups or inverted rows (taking just 60secs to complete). Repeat again with press ups but take no breaks. Added in a 400m run between each round of this 4min sequence and did 3 total rounds.
Took me just under 20 mins.

Thurs 22nd

Mainly a stretching day. Threw in some weighted chins and also tested my max reps unbroken chins.

At the moment can do 8 unbroken. Short term goal of getting to 15.
Did about 8 sets of 3 reps of weighted chins, weight varying beteween 5kg and 7.5kg.

L sits: Cumulative time of 40 seconds held
Wall handstand: Held for 60 seconds total over 3 tries.

Lazyitis

Back Squat:
60kg x 5
70kg x 5
80kg x 5
85kg x (3 or 4, can't remember)
75kg x 5
90kg x 2 (partial)


Inverted Rows:
4 x 15

Wanted to do weighted inverted rows, but there were no rings so had to use a barbell. Is it just me or are inverted rows much easier under a bar compared to the rings?

Dumbbell bench press:
25kg x 6
25kg x 6
22.5kg x 8
22.5kg x 8

Glute Ham Raise:
4 x 8

Barbell curls:
23kg x10
20.5kg x 10
20.5kg x 10

Weighted crunches:
20kg x 20 x 3

Side bends:
25kg x 12 x 3

G86

Lazyitis wrote: »

Wanted to do weighted inverted rows, but there were no rings so had to use a barbell. Is it just me or are inverted rows much easier under a bar compared to the rings?

Yeah I find they're a doss on the bar after you've been doing them on the rings!