Jiving us that we were voodoo.....

Lazyitis

5k run

Time of 23 mins 31 secs.
Was aiming for sub 24 mins so mission accomplished.
Wondering what a good standard is for 5k for someone not focussing on running?

metamorphosis

For someone not regularily running that's a pretty good time. Before my injury i was hitting 18 and a half and that was with a fair whack of weekly milegae.

Lazyitis

Deadlift:
90kg x 4
95kg x 4
100kg x 4
105kg x 3
110kg x 3
115kg x 3 (more of a 1 + 1 + 1, about 10 seconds between lifts)
120kg x 1

One arm press:
17.5kg x 8 x 2
15kg x 8 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 2 Had a niggle in my upper arm/shoulder area all week. Wasn't affecting anything till I did these, so left it at two sets.

Dumbbell hang cleans:
12.5kg x 8 x 3

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

10 mins of intervals on crosstrainer.

Also, up to 70kg so up a kilo in a week or so.

Transform

make sure you foam roll the shoudler or at least use a tennis ball to roll the rotators in the shoudler just in case

https://www.youtube.com/watch?v=dEstVAK2jQg

Lazyitis

Wed 28 April

Sprint/jogging intervals 40secs on 1:20mins off, 5 min warm up and warm down over 5k total.
Felt very sluggish during this. Looking to switch the running intervals for something else as I'm not really enjoying them much at the moment.

Thurs 29 April

Weighted chins:
BW + 10kg: 3 reps
BW + 10kg: 2 reps

Worked down to BW + 5kg, and then just BW. Can't remember rep numbers.

Crossfit Michael: 400m run, 50 back extensions, 50 crunches x 3 rounds

17:08 mins

Slower than my fastest time which I set a while back so not too happy with it. Did the 400m at the end of each round instead of the start, but don't think this should affect the time too much.
Wasn't shattered at the end which isn't a good sign ie. not enough effort.


On the plus side, eating is going well. Mmmm eggs.

Lazyitis

Front Squat:
40kg x 5
45kg x 5
50kg x 5
52.5kg x 5
55kg x 2 (Failed on 3rd rep)
47.5kg x 5
Inverted Rows:
4 x 15

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

Glute Ham Raise:
4 x 8

Barbell curls:
23kg x10 x 2
20.5kg x 10 x 2

Weighted crunches:
20kg x 20 x 4

Side bends:

25kg x 12 x 3
20kg x 12

Lazyitis

Hurt my right shoulder(deltoid) having a kick around on Monday and haven't done anything since then. Gonna hit the weights tomorrow and see how it feels, but not a very productive week so far.

Lazyitis

Ok nothing done for the past two weeks due to various reasons (laziness being the main one), so decided to get off my arse and book in a session with Transform.
It's amazing what a couple of weeks of no exercise and a sub-par diet can do for you as after a couple of short metcons I was saying hello to my lunch for the second time today.

Taking positives away from it:
Massive incentive to step it up and keep the consistency going.
Up to 71kg at around 8% bf so an increase in total weight and lean mass since last time.
Shoulder seems to be better.

Watch this space.

Lazyitis

Squat(Back):
50kg x 8
60kg x 8
70kg x 8
70kg x 8
70kg x 8
50kg x 12
50kg x 12
50kg x 12

Box hops:
5 sets x 8 reps

3 x 500m run, 3 minute breaks between

Chins (strict):
9, 5

Really want to practice kipping pullups, but the bars are a bit two wide apart for my short-arse arms and also angled downwards, which makes it pretty tough.

Lazyitis

Light 5k run: 27:30mins

Push Press
30kg x 4
35kg x 4
35kg x 4
35kg x 4
37.5kg x 4
37.5kg x 4
40kg x 3
42.5kg x 3
42.5kg x 3
42.5kg x 3

L-sit holds
10 second hold x 7

Lazyitis

One arm snatch 1,2,3,4,5,6,7,8,9,10 reps, 17.5kg dumbbell for first 7 rounds, 15kg for last 3.
One round of Cindy between rounds.

Wasn't for time, but did it in just under 40mins. Took a good 7 minute break in between 7th and 8th round.

Some shoulder rehab/prehab also.

Lazyitis

21, 18, 15, 12, 9, 6, 3 reps deadlifts 55kg (~80% bw)
+ box hops
17 or 18 minutes I think.

Inverted rows 15 x 4
coupled with
reverse ab curls 20 x 4.

Lazyitis

Mon 24th May

Swiss ball leg curls:
20 x 5 sets
+
Bench Press: (Hate not having a spotter for this)
50kg x 8 x 5 sets

---

Straight legged deadlifts:
60kg x 10 x 3 sets
+
Bench Press(Drop):
40kg x 12
40kg x 15
40kg x 15

---

9 x 50m sprints, 30 sec break in between



Tues 25th May

Beautiful day today so headed to Glendalough with a couple of mates.

9k hill walk around the Spinc and Glenealo valley. Done it a couple of times in the past and highly recommend it.

Lazyitis

Wed 26th May

Astro football for an hour and a half. Good laugh and a bit of a change of pace.

Thurs 27th May

Step lunges:
12kg dbs x 8 x 2
10kg dbs x 8 x 4

Coupled with

Weighted pressups:
(BW + 15kg) x 8 x 6 sets

---

(10 Overhead squats + 3 mins crosstrainer) x 5 rounds

First time doing OH squats with any sort of weight above my head. Initially tried the 20kg bar and couldn't get down to a squat position so tried the next smallest bar and it went OK. Not sure of it's weight though.

Should have been a 500m run instead of the xtrainer, but feet are all blistered up.

Time: 29 mins 24 secs

Lazyitis

Couplet deadlift and dumbell bench press:

10 reps x 5 sets, 75kg deadlift, 20kg dumbbells for bench

12 mins 35 secs

---

10mins interval on crosstrainer

Lazyitis

Mon 31st May

Couplet of back squats(80-85kg) + depth jumps
7 sets of 3 reps

---

10 KB swings + 200m sprint. Ten rounds with 1 min break between rounds.

24 mins 14 secs

Tue 1st June

20 min run

One Arm Snatch(20kg) x 3 reps
+
Straight Legged Deadlift(50kg-60kg) x 8 reps

6 sets

Thurs 3rd June

Cleans practice up to max effort of 45kg

Then

Crossfit Daniel
50 pull ups, 400m run, 21 thrusters 40kg, 800m run, 400m run, 50 pull ups.

Disappointed with my performance in this. First 50 pull ups were pretty bad. Had to revert to chins pretty quickly and had to jump onto bar for last ten or so. This took around nine mins.
Thrusters started off at 40kg, but scaled down to 30kg about 10 in. Last 50 pull ups replaced my inverted rows.

Time: 35 mins 22 secs

In conclusion: Lots of work to do, starting with bloody kipping pull ups.

Missed a couple of training sessions and diet wasn't up to scratch. Still not quite there yet.

Lazyitis

OH squats 10 reps at 15kg or so

+

One arm rows 10 reps at 25,25,22.5,22.5,20

x 5 sets

---

Then

Couplet of dips + bicep curls 50,10,40,20,30,30,20,40,10,50 reps

Did dips on a bench and used 17kg for first 80 curls and 14.5kg for last 70

---

Finished off with barbell chops 25kg x 8 x 4


Also signed up to the oly lifting class in crossfit on sat so looking forward to it.

Lazyitis

Snatch practice for 15 mins - first time

---

Deadlift 72.5kg 8 reps, 25 box jumps x 3 rounds 7 mins 15 secs

Then

5 min break

Then

30 burpees, 30 KB swings x 3 rounds 17 mins 2 secs

1ceman

Lazyitis wrote: »

Also signed up to the oly lifting class in crossfit on sat so looking forward to it.

Hey I'll be there as well.

Also, a LOT of the stuff we're doing in our programs is the same

Lazyitis

1ceman wrote: »

Hey I'll be there as well.

Also, a LOT of the stuff we're doing in our programs is the same

Yeah, noticed that from your log, though your consistency is miles ahead of mine. See you tomorrow and keep up the good work.

Lazyitis

Have to update this more regularly. Keep on forgetting weights used etc. which is kinda not great in terms of keeping track of progression etc.

Anyway...

Friday 11th June

Swiss Ball Leg Curl 20 reps
+
Bench Press 8 reps - 52.5kg
6 sets

---

Then

Straight Legged deadlifts 15 reps at 50kg
+
Bench Press 10-12 reps at 40kg
3 sets

---

Finally
10 x 50m sprints, 30 secs between


Saturday 12th June

Olympic Weightlifting class up in Crossfit with Colm.
Really learnt a lot. Could have done with a pen and paper actually to take a few notes, but I wrote a few things down to remember once I got home and just have to work on them now.

Great variety of people there and Colm did a great job at making the afternoon enjoyable, so fair play.

Sunday 13th June

Light 20 minute run

Push press, 10 sets of 3-4 reps working up to 45kg
Ten second L sit hold in between sets. Total of 7 holds.

1ceman

Hey man, in all the learning I forgot to find you and say hi on saturday :rolleyes:

Anyways just thought I'd ask:

Lazyitis wrote: »

Push press, 10 sets of 3-4 reps working up to 45kg

You using the oly bar for these?

Lazyitis

1ceman wrote: »

Hey man, in all the learning I forgot to find you and say hi on saturday :rolleyes:

Anyways just thought I'd ask:


You using the oly bar for these?

Did the workout from home so just used my old argos set for it, but would have used an oly bar if in the gym.

Lazyitis

Monday 14th June

Back squats worked up to 85kg
+
Box Hops
5 reps x 8 sets

---

Back Squat drop set
50kg x 10 x 3

Then
4 x 300m run w 3 min break between sets.

---

Also
100 pull ups(kipping) in the park.
Most I strung together was 8.

Mega Doms after this session.


Thurs 17th June

Cleans practice for 15 mins using dumbbells. Worked up to max effort of 2 x 20kg dumbbells.

Then
8 min running clock, run 800m then OH squat 20kg for as many reps as possible until time runs out.
Scaled to a 15kg bar as my OH squat isn't great at the moment.
Got 33 reps.


Didn't feel great throughout this session. Got frustrated with my cleans practice trying to remember what I learned on the Sat, but think I got there in the end.

Having some flexibility issues on basic squats aswell which needs to be sorted.

Transform

Lazyitis wrote: »

Monday 14th June

Back squats worked up to 85kg
+
Box Hops
5 reps x 8 sets

---

Back Squat drop set
50kg x 10 x 3

Then
4 x 300m run w 3 min break between sets.

---

Also
100 pull ups(kipping) in the park.
Most I strung together was 8.

Mega Doms after this session.


Thurs 17th June

Cleans practice for 15 mins using dumbbells. Worked up to max effort of 2 x 20kg dumbbells.

Then
8 min running clock, run 800m then OH squat 20kg for as many reps as possible until time runs out.
Scaled to a 15kg bar as my OH squat isn't great at the moment.
Got 33 reps.


Didn't feel great throughout this session. Got frustrated with my cleans practice trying to remember what I learned on the Sat, but think I got there in the end.

Having some flexibility issues on basic squats aswell which needs to be sorted.

keep practicing man it does take a good while but keep it light and keep up the foam rolling for the tightness also

Lazyitis

Friday 18th June

Couplet of
Chin ups
+
Dumbbell Bench Press (25kg)
5reps each for 7 sets

Then

3 85kg backsquats, 6 dips, 9 knees to elbows
x 10 rounds
Time: 36 mins 2 secs

=================================================

Sat 19th June

Couplet of
Step lunges (12kg dumbbells)
+
Weighted press ups (15kg)
8 reps each for 6 sets

---

Couplet of
Seated rows (45.5kg)
+
Back extensions (BW+10kg)
8 reps each for 5 sets

======================================

Monday 21st June

300 workout

25 pull ups, 50 deadlifts(60kg), 50 pressups, 50 box jumps, 50 situps, 50 KB swings, 25 pullups

Time: 26 mins 13 secs

====================================

Tuesday 22nd June


800m run, 9 push press(45kg), 400m run, 15 push press(45kg), 200m run, 21 push press(40kg)

Time:
20 mins 29 secs

Then some shoulder prehab/rehab

Lazyitis

Wednesday 23rd June

Split squats (6kg dumbbells)
+
Swiss Ball leg curls

15reps x 5 sets

Then,
10KB swings + 200m sprint x 8. 1 min break in between rounds.

Time: 17 mins 28 secs

Threw in a few chins at the end. Got two at bw + 15kg

====================================

Friday 25th June

7 rounds of 7 squats (60kg) + 7 burpees
Rest 5 mins
Then - 15 min light run

Time: 11 mins 52 secs for the metcon part

1ceman

What weight Kettlebell are you using?

Lazyitis

Gym I'm in only has a 12kg one. Maybe I'd be better just swinging a heavier dumbbell. Should really be using at least 20kg.

1ceman

Lazyitis wrote: »

Gym I'm in only has a 12kg one. Maybe I'd be better just swinging a heavier dumbbell. Should really be using at least 20kg.

Ask them to provide men's equipment too (ie a 20KG one!)

The more I use mine the more I grow fond of it