Don't let the coward in your head, control the badass in your heart

COH

Will Heffernan wrote: »

Most of the training these days in this fitness log is plain boring.

Completely agree... and in keeping with that trend, today I did 'shoulders'.

Seated DB Overhead Press
20s x12
25s x12
30s x12
35s x12
40s x12( ... plus obligatory drop set)

Lat Raise
[15s > 10s > 5s] (4x15)

Dumbbell Shrugs
40s (3x15)

Reverse Fly
(4x15)

Smith Machine Seated OHP
(5x12)


5k on the crosstrainer listening to some hardcore generic euro-pop.



Attempted to refeed last night, started strong, but probably peaked too soon. There's a bin full of pizza and ice-cream in my apartment, jesus wept

RidleyRider

COH wrote: »

Attempted to refeed last night, started strong, but probably peaked too soon. There's a bin full of pizza and ice-cream in my apartment, jesus wept

How could you throw away pizza and ice-cream?:eek: Plus, do you not have a freezer? :pac:

WHIP IT!

RidleyRider wrote: »

How could you throw away pizza and ice-cream?:eek: Plus, do you not have a freezer? :pac:

Or a microwave?? :eek:

CM24

Aren't refeeds meant to be high carb, low fat? Pizza and ice cream doesn't sound ideal for that.

COH

RidleyRider wrote: »

How could you throw away pizza and ice-cream?:eek: Plus, do you not have a freezer? :pac:

No point keeping it if I can't eat it.. and freezer is full of frozen fish and veg

WHIP IT! wrote: »

Or a microwave?? :eek:

Reheating pizza a week later isn't that appealing a prospect

CM24 wrote: »

Aren't refeeds meant to be high carb, low fat? Pizza and ice cream doesn't sound ideal for that.

I start refeeding keeping fats low - a lot of white rice, high carb drinks, bread etc. Last meal of the window I just eat whatever I want.

COH

Squat
Bar (5x5)
60kg (3x5)
80kg x5
100kg x15
120kg x5
*Belt/Rehbands*
140kg x5
160kg x10

Front Squat
60kg x5
80kg x5
100kg x5
120kg x5
130kg x5

Sumo Deadlift (Beltless)
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10


Strength coming back nicely and felt great despite a few pints last night... and a few more in the pipeline for tonight at K1 Rising. Good times...

oq4v3ht0u76kf2

Did you ever get the MRI in the end man? Any tenderness in the back after training?

COH

Natalia Wet Holster wrote: »

Did you ever get the MRI in the end man?

Nope - I bought 3 weightlifting platforms instead

Any tenderness in the back after training?

Just the good kind!

Will Heffernan

COH wrote: »

Nope - I bought 3 weightlifting platforms instead

Seems reasonable.

COH

Monday
Narrow(er) Grip Bench
Up to 160 for a rough single
Nothing else worth logging

Yesterday
Cardio

Today

*The usual warm up*
+ extra hockey balling

Squats
Bar (2x15)
60kg (3x5)
80kg x5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x12

Front Squat
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5

Sumo Deads
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5




Yeah... that was fun

COH

Uninteresting Update - Part 1 - General waffle

Haven't done a huge amount in the past 5 days or so... my back decided to give me a gentle reminder not to push too hard too soon in the from of pins and needles into my left foot and a bit of localised back pain but nothing too severe. Doing alot of mobility and I'm going to push the weighted back extensions a bit more regularly for the next few weeks.

Part 2 - the diet

Didn't bother starting intermittent fasting, I've decided to just continue to eat clean when it suits me to eat. Skipped the last couple carbnites so I'll probably die from metabolic damage soon anyway.

Part 3 - The lifting

Flat DB pressed 62.5kgs dumbbells for a couple sets of 5 today... I'd like a shot at the 70s again soon just because. I'd also like to get back incline pressing 140+ as well because it looks cool, once I can do both of those I'll go back regular benching and probably find I'll get no carryover whatsoever. Not sure if I'll squat this week... if I do I'll keep it light... or not :pac:

COH

*Longest warm up of all time - Unloggable*

Front Squats
Bar (2x15)
60kg (3x5)
80kg x5
100kg x5
120kg x3
140kg x1
150kg x5

Squats
60kg (3x5)
80kg x5
100kg x5
120kg x5
140kg x5
160kg x3
175kg x1
190kg x8

Back Extensions
Loads

Abs
Many



Listening to this while training really isn't conducive to being sensible... I Mark Bell, its like someone put a bad-ass soundtrack to my subconscious. Everything from blatant disregard to general well-being to refusing help walking after getting owned by a barbell, just f*cking brilliant!

https://www.youtube.com/watch?v=FK_LQtc0ALQ

Turbo_diesel

COH wrote: »

*Longest warm up of all time - Unloggable*

Front Squats
Bar (2x15)
60kg (3x5)
80kg x5
100kg x5
120kg x3
140kg x1
150kg x5

Squats
60kg (3x5)
80kg x5
100kg x5
120kg x5
140kg x5
160kg x3
175kg x1
190kg x8

Back Extensions
Loads

Abs
Many



Listening to this while training really isn't conducive to being sensible... I Mark Bell, its like someone put a bad-ass soundtrack to my subconscious. Everything from blatant disregard to general well-being to refusing help walking after getting owned by a barbell, just f*cking brilliant!

https://www.youtube.com/watch?v=FK_LQtc0ALQ

Seen that vid the other day. Any time I'm pissed off with lifting, need motivation or if I'm starting to get Emo I'll be watching it again!

johnybean

+1 for Mark Bell. Hadn't heard of him till I saw that video the other day, guys a beast!
"F*ck you and f*ck your elbow!" Priceless:D:D:D

COH

Today

Seated DB OHP
20s x10
25s x10
30s x10
36s x10
42.5s x10

All the isolation exercises, and a lot of streaky bacon. Going to take a few days off and as its over 7 degrees out I need to get (A) out of Dublin (B) to an off licence, and (C) to a beach.

COH

Made a pig of myself over the weekend... it was glorious

Today
60kg x12
80kg x12
100kg x8
120kg x3
Bench 140kg (2x5)

Incline Bench
60kg x5
80kg x5
100kg x3
120kg x1
140kg x2

Flat DB Press
25/32.5/40/52.5s x8
65s x4


Spent the next hour waging a mobility war on my calves, adductors, hip flexors, low hamstrings and glutes because my back was killing me the past couple days.

COH

Band assisted pull ups.. because I'm lazy
8 sets

Bench Row... new favourite exercise ever
8 sets

Face Pulls... obviously
5 sets



I hate warm weather.

RidleyRider

COH wrote: »

Band assisted pull ups.. because I'm lazy
8 sets

Bench Row... new favourite exercise ever
8 sets

Face Pulls... obviously
5 sets



I hate warm weather.

Wheres this warm weather you speak of? Pissing rain in my part of the country! Going to take me forever to warm up later:pac:

COH

AM 'training'

Leg Press (8x15) up to a million kg...
Front Squat (5x10)
Leg Ext (5x20)
Hamstring Curl (5x12)

Early PM
5km crosstrainer...

PM
Seated DB OHP (40s x15)
Lat Raise (5x10)
Reverse Fly (5x10)
Smith Machine OHP 80kg x AMRAP + Biggest drop set ever







FML

COH

My arms did cardio today.. everything supersetted with everything. Totally toned that sh*t

COH

Squats
60kg (3x12)
80kg x12
100kg x12
120kg x12
140kg x25

Front squat
60kg x10
80kg x10
100kg x10
120kg x10

DB Stiff Legs
15s x15
20s x15
25s x15
30s x15

Hamstring Curl/Leg Extension
(3x15)

Back Extension
+15kg (3x20)



Positively sh*tty weeks training rounded off with a moderately good session before breakfast today. Back has been flaring up on and off, but mostly on, for about a fortnight now... the usual, yadda yadda yadda... I miss powerlifting :mad:

imnothim

COH wrote: »

140kg x25

YES

COH

imnothim wrote: »

YES

I'm coming after your 41RM :cool:

the drifter

You has to get someone to count to 25 for you didnt you?

COH

the drifter wrote: »

You has to get someone to count to 25 for you didnt you?

I can count how many fingers I'm holding up as I laugh at your attempt to form a sentence :pac:

imnothim

COH wrote: »

I'm coming after your 41RM :cool:

i really wish you could unsay that....

COH

Bench + Medium Band... these are F*cking rough!
60kg (3x12)
80kg x5
100kg x3
120kg x1
*Remove band*
140kg x5 pinky on rings
140kg x5 middle finger on rings
140kg x5 index on rings

Incline Bench
60kg x8
80kg x8
100kg x8
120kg x8


Completely carb depleted again since last Monday so left it at that. Pressing against a medium band is hard, just felt like making the warm ups more complicated then they needed to be. In agony from yesterdays squatting - I look like Im being raped by a ghost anytime I try to walk...

COH

RidleyRider

Christ that looks like great craic!

COH

RidleyRider wrote: »

Christ that looks like great craic!

I'd prefer to not have to do it at all... if only I had sorted out my deadlifting form years ago before I did permenant damage.. eh .. EH!!