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Jiving us that we were voodoo.....

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    #92
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Tues 23rd Nov

    Football training

    Wed 24th Nov

    Split Squats: 8 x 4 12kg dbs
    Plyo box drills: 10 x 4 per leg
    Weighted press ups: 10 x 2 12.5kg
    11 x 2 12.5kg

    Deadlift: 4 x 1 90kg
    3 x 1 100kg
    3 x 1 105kg
    3 x 1 110kg
    3 x 1 115kg
    3 x 1 120kg

    One arm row: 8 x 4 25kg

    Farmer walks:
    25kg dbs for 40 secs
    22.5kg dbs for 35 secs
    22.5kg dbs for 30 secs

    Struggling with these, possibly due to deadlifting beforehand.

    Reverse curls + crunches: 15 of each x 3


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    #93
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Thurs 25th Nov:

    Football training

    Sat 27th Nov:

    Match postponed so,

    10, 8, 6, 4, 2 reps of

    Single leg deadlift (24kg)
    Press ups
    Kneeling power jumps

    Not sure of the time. About ten mins I think

    Sun 28th Nov:

    10 x 100m sprints, use walk back to start as a rest period.

    Later,
    21 18 15 12 9 6 3 reps of

    Squats, band pulls, mountain climbers

    Time: 6mins 14secs.


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    #94
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Tuesday 30th Nov:

    Single Legged DL: 28kg x 8 x 4
    One arm press: 17.5kg x 8 x 4
    Box step offs: 6 x 4
    Low level box jump: 6 x 4

    Step lunges: 15kg db's x 10 x 5
    Seated row: 45.5kg x 12 x 2
    45.5kg x 10 x 2

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

    Gym I'm in has closed due to bad weather and I can do feck all outside so looks like I'm restricted to home workouts for now.


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    #95
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Friday 3 Dec

    15 mins AMRAP:
    5 press ups
    10 sit ups
    15 airsquats

    14 rounds

    + some foam rolling and stretching


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    #96
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Mon Dec 6th

    Split Squats: 8 x 4 14kg dbs
    Plyo box drills: 10 x 4 per leg
    Weighted press ups: 12 x 4 12.5kg

    Deadlift: 4 x 1 95kg
    4 x 1 100kg
    4 x 1 105kg
    3 x 1 110kg
    3 x 1 115kg
    3 x 1 120kg
    3 x 1 125kg

    One arm row: 8 x 4 25kg

    Farmer walks:
    25kg dbs for 45 secs
    25kg dbs for 30 secs
    22.5kg dbs for 30 secs
    20kg dbs for 30secs

    Just have to admit I'm sh*t at these and lower the weight next week

    Reverse curls + crunches: 15 of each x 3

    Been working on my quad flexibilty the last couple of weeks and it's coming along quite nicely.
    Also bodyweight has been up and around 75kg the last couple of weeks (75.3kg tonight at 5 foot 7) which is good and hopefully on course for a 2 x BW deadlift in the near future. Testing my 1rm in a couple of weeks so I'll see how close I can get to the 150kg.


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    #97
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    As many reps as possible (to failure) of 70kg deadlift
    + as many reps as possible (to failure) of pullups/chinups

    x 4 rounds

    Total number of reps is the score:

    Score: 61

    Felt weak as sh*t on this. Hands were a problem here, need to toughen them up. Can't do pullups on the bar in the gym either so had to do chins.
    Heavy deadlifting yesterday probably didn't help.

    Need to:
    Improve chins
    Learn kipping
    Improve grip strength
    Toughen up my hands

    A lot of lessons learnt!

    Then:

    10,9,8,7,6,5,4,3,2,1 reps of
    16kg KB swings and pushups

    Time: 4 mins 57 secs

    16kg was the highest available KB, could have done with at least a 20kg one.


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    #98
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    5k threadmill run

    Time: 22 mins 10 secs


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    #99
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


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

    Step lunges: 15kg db's x 10 x 4
    Seated row: 50kg x 10 x 1
    50kg x 9 x 2
    50kg x 8 x 1

    Cross mountain climbers: 20 x 4
    followed by plank for 50, 45, 40, 40 secs.


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    #100
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Haven't trained in about 3 weeks due to xmas festivities etc.
    Couple of sessions that I haven't logged, but nothing much to speak of.

    Weight is up to 76kg at 5 7" which is the highest I can remember. Football training is back on so that cold be coming down a bit unless I start eating more.

    Today:

    14 lunges per leg with 15kg weight overhead
    21 burpees
    x 3 rounds

    Then
    Ladder(1 minute to complete each round, rest remainder, failure when can't complete round):
    2 box hops + 2 16kg KB swings
    4 box hops + 4 KB swings
    etc...

    Got up to 10 and 10 before I failed.

    Thought it would be difficult putting on weight since starting back football in September, but it's been OK.
    Gone from 66kg in August (after a fairly bad illness albeit) to 76kg today, so very happy with that.


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    #101
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Split Squats: 8 x 4 14kg dbs
    Weighted press ups: 13 x 3 12.5kg
    12 x 1 12.5kg

    Deadlift:
    110kg x 1
    120kg x 1
    125kg x 1
    130kg x 1
    135kg x 1
    140kg x 1 fail
    140kg x1 success! PB
    142.5kg x 1 fail

    One arm row: 8 x 4 25kg

    Farmer walks:
    20kg dbs for 40 secs x 3


    Reverse curls + crunches: 15 of each x 3


    Loads of football training the last couple of weeks along with a couple of unlogged weights sessions.
    Having some pelvic tilt issues aswell which I plan on sorting out.


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    #102
    Lazyitis
    Closed Accounts Posts: 114 ✭✭Lazyitis


    Split Squats: 8 x 4 16kg dbs
    Weighted press ups: 15 x 3 10kg
    10 x 1 10kg

    Deadlift:
    50kg x 5
    70kg x 5
    80kg x 5
    85kg x 5
    90kg x 5
    95kg x 5
    100kg x 5
    105kg x 5
    110kg x 5

    One arm row: 8 x 5 25kg

    Farmer walks:
    20kg dbs for 40 secs x 3


    (Reverse curls + crunches) + 8lbs: 15 of each x 3

    Goblet squat sits: 1 minute x 2

    Gonna be moving on to something new soon.
    Weight's still going up at 79kg despite the increased cardio in the form of football 3 times a week.


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