Jiving us that we were voodoo.....

Lazyitis

Yeah will have to do that. Also must ask them to hang up the rings! They've been lying on the floor for the past couple of weeks.
How are the olympic lifts goin?

1ceman

Lazyitis wrote: »

Yeah will have to do that. Also must ask them to hang up the rings! They've been lying on the floor for the past couple of weeks.
How are the olympic lifts goin?

Meh need LOTS more practice and I haven't been putting in that much at all!

How are you getting on?

Lazyitis

Much the same. Could do with a bit of a refresher!

Lazyitis

Wasn't out for once on a Friday so got to train on Saturday for the first time in a while.

Simple enough.
Worked up to a max effort deadlift for my 1rm.
Built up to 130kg for 1 rep for a new PR. Previous was 120kg.
Tried 135kg, but managed to just get it off the ground on one occasion after 4 attempts.

Didn't feel like I'd done enough so later on went for a run.
From my place, around Marley Park and back.
Time: 25 mins 7 secs.

Coming to the end of my curent programme now, so I'll be moving onto something new soon.
6 weeks ago I was coming in around 71kg at 8.1% bf and was looking to get up to around 75kg.
Gym scales currently telling me 72kg so would have liked it to be a bit higher. I feel like I've been eating a lot (a friend of mine actually asked me if I ever stopped eating!), but obviously not enough so no excuses there.

I'll probably be looking to lean up a bit over the next few weeks, ashamedly purely for aesthetic reasons as I'll be heading on my hols soon, but long term still looking to get bigger and stronger.

Lazyitis

15 walking lunges per leg w 20kg plate overhead
10 Knees to elbows
5 burpees
x 5 rounds for time

Time: 22 mins 56 secs

Really wanted to scale back to a 15kg plate after the first round, but stuck with it. Killer metcon.

Lazyitis

Tuesday 29th June

1km run, 50 pull ups, 50 press ups
500m run, 40 pull ups, 40 press ups
250m run, 30 pull ups, 30 press ups

Time: 34 mins

---

Wednesday 30th June

Couplet of back squats
+
Weighted Chins

8 sets x 5 reps
Worked up to 80kg on the squats, 5kg on the weighted chins

Then

2 box hops and 2 press ups the first minute, 4 the second, 6 the third etc.
Have the remainder of each minute to rest.

Got up to 14 box hops and 14 press ups. Failed the next minute after 16 box hops.

Lazyitis

Took it easy enough the last week or so, but kept active with a bit of football and a few games of tennis. Bit of frisbee and swimming on the beach on Monday aswell to complete my relaxation period from one programme to another.

New programme started today and is more concentrated on metcon type workouts.

Thurs 8th July

Couplet of
Step ups(raise knee to chest): 8 reps w 12kg dumbbells
+
One arm rows: 25kg x 8 reps
for 4 sets

---

Couplet of
Calf raises: 25 reps w 14kg dumbbells x 4 sets
+
Dumbbell bench press: 25kg x 8 reps x 2 sets
22.5kg x 8 reps x 2 sets

---

Swiss Ball knee tucks: Started out on shins for 15 reps
+
Bicep curls: EZ bar + 12.5kg x 10 reps
+
Elevated crunches: 20 reps

4 sets

---

Also just purchased a 24kg kettlebell. Looking to get a lot of use out of it. Delivery man was complaining to me about the weight!

Lazyitis

Fri 9th July

Light 28 minute run
Some core work (Sit ups + reverse curls)
L sit holds for 60 secs total
Handstand practice (hold against a wall for 60 seconds total, broken into smaller intervals)

Sat 10th July

21,18,15,12,9,6,3 reps of press ups, squats, sit ups.
Start each round with a 200m run and finish off last round with 20 burpees.
Time: 15 mins 59 secs

Transform

Lazyitis wrote: »

Fri 9th July

Light 28 minute run
Some core work (Sit ups + reverse curls)
L sit holds for 60 secs total
Handstand practice (hold against a wall for 60 seconds total, broken into smaller intervals)

Sat 10th July

21,18,15,12,9,6,3 reps of press ups, squats, sit ups.
Start each round with a 200m run and finish off last round with 20 burpees.
Time: 15 mins 59 secs

impressive time man!!

Lazyitis

Sunday 11th July

Rest

Monday 12th July

Step lunges: 12kg x 12 reps x 4 sets
+
Weighted Dips (Parallel Bars): (BW + 10kg) x 8 x 4

---

Renegade Rows:
15kg x 6 x 2
12.5kg x 6 x 2
+
Plank(directly after rows): 30 secs

---

Reverse curls + sit ups
20 reverse curls + 2 sit ups, 18 reverse curls + 4 sit ups, down to 2 reverse curls + 20 sit ups.

Lazyitis

Tabata deadlift and inverted rows. 20 seconds on 10 seconds off. 8 rounds of each.
Don't have my gymboss yet and was using my stopwatch so didn't get the timing quite right.
Score: 116 reps

Finished this up quite quickly so messed around a bit.
L sits for 60 secs total.
Skipping and double under practice.
Got one hand stand push up!
BW + 20kg chin up for one rep.
Bit of planche practice.

G86

Lazyitis wrote: »

.
Got one hand stand push up!
.

Fair play to ya

Lazyitis

Session with Transform.

Just brushing up on some bits and bobs.

Then

Circa 12 walking lunges per leg + 21 burpees
x 3 rounds

Time: 6:51

Have to get chest to touch floor on the burpees more as I fatigue.

Lazyitis

Couplet of
Step ups(raise knee to chest):
8 reps x 4 (12kg dumbbells)
12 reps x 1
+
One arm rows: 22.5kg x 8 reps x 5

---

Couplet of
Calf raises: 25-30 reps w 10kg dumbbell x 4 sets
+
Dumbbell bench press: 22.5kg x 8 reps x 4 sets

---

Swiss Ball knee tucks: 10 x 4
+
Bicep curls:
EZ bar + 15kg x 10 reps x 2
EZ bar + 12.5kg x 10 x 2
+
Elevated crunches: 20 reps x 4

---

Then wanted to try my new kettlebell out so,

10 KB swings (24kg)
200m run

x 8 rounds with 1 min rest in between rounds

Time: 18 mins 11 secs

Can really tell the difference with the heavier kettlebell, was really struggling on the runs in the later rounds after the swings.

Lazyitis

37 min light run
Yoga and stretching
Light core work

Have cut out all bread and pasta and really upped my veg intake aswell, so my only real source of carbs at the moment is from fruit and veg.
Going away next week for the weekend so going to increse the intensity next before I head away to try to offset any overindulgence:eek:

Lazyitis

Step lunges: 12kg x 12 reps x 4 sets
+
Weighted Dips (Parallel Bars): (BW + 10kg) x 8 x 4


Felt a bit lightheaded through the start of the workout, took a bit of a breather outside after this couplet.

---

Renegade Rows: Went far too heavy on these last week, so dropped the weight.
10kg x 6 x 4
+
Plank(directly after rows): 30 secs Have a feeling I was dipping my hips a bit during these.

---

Reverse curls + sit ups
21,15,9 reps of both
Went lighter on the core work as was not feeling great.

Not a great session, but I suppose it's the bad ones that you get through that make you stronger.

Gonna be going for some double session days come Monday

Lazyitis

Double metcon day

First:

2k run
100 bench presses at 42.5kg, 15 air squats every time you rack
2k run

Time: 33 mins 59 secs

First 2k run was 9 mins, second 9:22
Chest doesn't feel too bad after the benching, but we'll see tomorrow

Second:

5kb swings (24kg)
7 one arm rows with the kb
9 overhead lunges

6 rounds for time

11 mins 55 secs

Should have been some double unders in, but no rope available, would have made it a good bit more difficult.

Lazyitis

21, 15, 9 reps

KB swings (24kg), box hops, sit ups, 250m run at end of each round.

Bit of a comedy of errors on this one.
Was going to do 400m at end of each round on the treadmill as it was wet outside the gym (didn't want to slip on the box hops), but the treadmill broke on the first round so running outside it was.
Meant I had to wipe my runners with a towel before each round of hops. Also had to walk across the gym floor to get outside which wasted lots of time.
Didn't matter in the end cos I forgot my stopwatch so I couldn't time it.

Would have like to go at this one full throttle, probably better to do this one outside once you find a place for the hops.

Plenty left in the tank afterwards so went into some weighted chins (got 5 in a row at +10kg), knees to elbows, L sits and a bit of double under practice with the rope.

Lazyitis

Light day today

Ladder workout
Box hops + press ups
1 minute rounds, 2 of each exercise the first minute, rest remainder, 4 the second minute, rest remainder etc.

Got up to 16 hops and 14 press ups.

Then....
decided to test my max squat, purely because I haven't before.
Eventually built up to a single rep at 105kg.
Pretty happy with that as I currently weigh around 70kg so that's 1.5x BW.

Lazyitis

Couplet of
Step ups(raise knee to chest):
8 reps x 4 (14kg dumbbells)
+
One arm rows: 25kg x 8 reps x 4

---

Couplet of
Calf raises: 30 reps w 14kg dumbbell x 4 sets
+
Dumbbell bench press: 25kg x 8 reps x 3
Dumbbell bench press: 22.5kg x 8 reps x 1

---

Swiss Ball knee tucks: 15 x 4
+
Bicep curls:
EZ bar + 15kg x 10 reps x 2
EZ bar + 12.5kg x 10 x 2
+
Elevated crunches: 20 reps x 4

Lazyitis

20 min light run
Light core work + stretching

Getting back into the swing of things after a hectic last 10 days.

Lazyitis

Missed out on posting a few workouts, will post them up tomorrow.
Only had a short amount of time so decided to retest my 100 burpee time.

100 burpees for time: 6 mins 55 secs

Beat my last time by over 2 mins so very happy with that.

Heading away this week for 3 weeks so it's all about maintenance for the next while. I'll be looking to get in a few quick metcons most days, we'll see:rolleyes:

Weight is actually down to about 68-69kg at this stage, which is a drop of around 4kg from my peak a while back. I must admit to a pretty poor last couple of weeks nutrition-wise, a lot of boozing with mates and the like, but must say it was worth it and I haven't suffered too much.

Might make myself up a load of flapjacks for myself before I leave on hols to eat on the plane:D

Lazyitis

No access to the gym for the last couple of days so just a couple of quick home workouts to keep me going before I go on holidays for three weeks.
Been sticking to the metcons and my conditioning seems to be getting better and better despite lack of consistency the last two weeks.

9 August
Retest of one I did about a month ago

21,18,15,12,9,6,3 reps of press ups, squats, sit ups.
Start each round with a 200m run and finish off last round with 20 burpees.
Time: 15 mins 25 secs

Shaved 34 secs off my previous best

10 August

I had performed this next one quite recently, but needed something quick out the back garden so,

5kb swings (24kg)
7 one arm rows with the kb
9 overhead lunges

6 rounds for time (No skipping rope for the double unders, should be eleven at end of each round, need to get one!!)

Time: 12:04, about ten secs slower than last time.


Going to put myself a quick programme together for the hols, looking at bodyweight metcons mainly, hopefully can find somewhere for pull ups and box hops.

Transform

Lazyitis wrote: »

No access to the gym for the last couple of days so just a couple of quick home workouts to keep me going before I go on holidays for three weeks.
Been sticking to the metcons and my conditioning seems to be getting better and better despite lack of consistency the last two weeks.

9 August
Retest of one I did about a month ago

21,18,15,12,9,6,3 reps of press ups, squats, sit ups.
Start each round with a 200m run and finish off last round with 20 burpees.
Time: 15 mins 25 secs

Shaved 34 secs off my previous best

10 August

I had performed this next one quite recently, but needed something quick out the back garden so,

5kb swings (24kg)
7 one arm rows with the kb
9 overhead lunges

6 rounds for time (No skipping rope for the double unders, should be eleven at end of each round, need to get one!!)

Time: 12:04, about ten secs slower than last time.


Going to put myself a quick programme together for the hols, looking at bodyweight metcons mainly, hopefully can find somewhere for pull ups and box hops.

some serious sessions being put in there man and have a great break

Lazyitis

I'm back!
Between holidays, catching exotic diseases and starting a new job, I must admit my workouts have suffered a lot, but I'm back to it and rearing to go.
Gone from about 72kg 3 months ago to 66kg today, so some serious eating/training is on the cards to get up to 75kg.
First proper session back tomorrow. Gonna take it easy enough for the first week for obvious reasons, but hoping to progress quickly.

Lazyitis

SLDL: 20kg x 8 x 5
One arm press: 15kg x 8 x 5
Box step offs: 5 x 5
Low level box jump: 5 x 5

---

Step lunges: 12kg db's x 10 x 4
Seated row: 41kg x 12 x 4

---

Cross mountain climbers: 20 x 4
followed by plank for 40 secs.

---

10 mins hiit on xtrainer

Lazyitis

4 rounds of:

20 lunges with shoulder dislocates
30 single unders
10 one arm rows (per arm) 24kg KB

Time: 9 mins 48 secs

followed by

500 single unders with 5 press ups on top of every minute.

Lazyitis

Split Squats: 8 x 4 10kg dbs
Plyo box drills: 10 x 4 per leg
Weighted press ups: 10 x 3 10kg
10 x 1 10kg

---

Deadlift: 4 x 2 90kg
3 x 1 100kg
3 x 1 105kg
3 x 1 110kg
3 x 1 115kg

One arm row: 8 x 6 25kg

---

Farmer walks: Attempted these for 40secs with 25kg dbs, but grip was gone after the deads and one arm row so just went to failure x 3

Reverse curls + crunches: 15 of each x 3

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

Tues 16th Nov

Football training

Lazyitis

Thurs 18th Nov

Training

Friday 19th Nov

Stretching + foam roll

Sat 20th Nov

Match (Just 20 mins of play)

Then,

Ladder metcon:
2 double unders + 2 KB swing (24kg)
4 double unders + 4 KB swing
etc.
Have one minute to do each round, go until time runs out before you finish a round.

Got to 12 DU's and maybe 8 swings before I was gone.
Swings felt very heavy (gonna drop them to 20kg for a while) and I'm not great at the DU's yet.

Then,
15 mins double under practice.

Wasn't really feeling up to it today, legs were heavy for the football and KB swings were very tough.

Lazyitis

Sunday 21st Nov:

Bit of a kickaround and then,

Franley:
21-15-9 reps
Burpees and airsquats
Time: 4:06

Monday 22nd Nov:

Single Legged DL: 28kg x 8 x 5
One arm press: 17.5kg x 8 x 4
15kg x 8 x 1
Box step offs: 7 x 4
Low level box jump: 7 x 4

---

Step lunges: 14kg db's x 10 x 5
Seated row: 45.5kg x 12 x 4
41kg x 8

---

Cross mountain climbers: 20 x 3
followed by plank for 40 secs.