Miss Piggys Battle for the Big Plates

gymfreak

Sunday 27th March
A really nice, easy paced run..only... the last km of the run is all uphill. I stopped once in that time to stretch cos I could feel my knee and hip flexors get tight, so fingers crossed the knees won't annoy me at all tomorrow..they shouldn't cos I only ran once this week.
11.5km run in 60.10mins

The goal behind the running is just enjoyment and fatloss so don't intend to mess that up by trying to run faster or anything.

It's kinda crazy cos that's the furthest I've ever run yet it felt piss easy, mad to think that only a few years ago I couldn't run at all:) I used to have to run a bit, walk a bit, run a bit..etc..

Will Heffernan

You are testing between the 4th and 10th of April...sometime in that week. You kids might all want to get together and decide on a day if you want to have some competition and push each other. You are going to have a bit of an easier week next week (relatively speaking) and then test the week after.

gymfreak

Will Heffernan wrote: »

You are testing between the 4th and 10th of April...sometime in that week. You kids might all want to get together and decide on a day if you want to have some competition and push each other. You are going to have a bit of an easier week next week (relatively speaking) and then test the week after.

I thought I was getting away with not testing:( Was planning on keeping my mouth shut..and hoping you'd forget

Will Heffernan

gymfreak wrote: »

I thought I was getting away with not testing:( Was planning on keeping my mouth shut..and hoping you'd forget

Keeping your mouth shut is unlikely as me forgetting to test you.

gymfreak

Will Heffernan wrote: »

Keeping your mouth shut is unlikely as me forgetting to test you.

Expect a lot of falling apart next week so...at least I'm consistent at this part too

Hanley

gymfreak wrote: »

Saturday 26th March-S1
Weight=53.3kg
Hmm..that's the lowest I've ever been

Your poor mother. You must have been a NIGHTMARE to carry around during pregnancy

G86

gymfreak wrote: »

Saturday 26th March-S1

56kg x F..I chickened out, felt like I could of got it but didn't try hard enough
56kg x F...nope

I really think you could have got that, you just seemed to get stuck! I'd say if someone gave ya a quick boot on the arse you'd have shot up outta that hole no bother!!!:D

gymfreak

Your poor mother. You must have been a NIGHTMARE to carry around during pregnancy

Fattie..are you just annoyed that you would no longer be strong enough to do a pullup with me hanging off you? :P :P

G86 wrote: »

I really think you could have got that, you just seemed to get stuck! I'd say if someone gave ya a quick boot on the arse you'd have shot up outta that hole no bother!!!:D

Yeh..was thinking about it when I was out running..kind of annoyed about it now!

itsallaboutheL

gymfreak wrote: »

Fattie..are you just annoyed that you would no longer be strong enough to do a pullup with me hanging off you? :P :P

<mod snip>

Sigh....

<mod snip>

Inspector Coptoor

genuine case of pi$$ing myself here

Red Cortina

I've tears coming out of my eyes here with the laughter!
Love all the details, esp the calves!

gymfreak

Gotta hand it to ya L..I was in tears:D:D

I too noticed the calves..good addition:)

Hanley

5 minutes well spent L.... Extreme LOL. I'm gonna have to make it my FB profiler.

Gymfreak's burn was equally tasty.

gymfreak

Monday 28th March-C1
Weight-53.8kg..Think my body has gone be into shock or something..had a great feed over the weekend and yet the weight didn't follow it's usually pattern of flying up:)

I did finally manage 6 pullups today..guess I'll just have to keep trying.

Con Block
40kg Speed Prowler pushes outdoors
On the minute...these were averaging about 18-20sec

Work Block-15mins
10 Box jump+turn
10 T-pushups
10 16kg Kb upright rows
12 rounds in 15mins
Down 2 rounds..I was trying to run someone into the ground last day so that explains the extra effort last time:D

Con Block-10mins
Sprint block upstairs
40kg Speed Prowler pushes outdoors
Much slower about 20-22sec

Work Block-15mins
10 KB Swings 24kg
5 DB press e/s 10kg
2 Lengths of bounding
11 rounds in 15.30mins same as last day
KB swings hurt

Con Block-10mins
40kg speed Prowler pushes outdoors
20-21 secs

Pullups
Weighted with 5kg
10 sets of 1

Gorgeous weather today so quite enjoyed doing the prowler work outdoors:)

I like speed work too..it means I get plenty of rest between each effort

gymfreak

Tuesday 29th March-S2
Was feeling a bit off today, just tired and not bothered. My wrist has been annoying me the last few days and my shoulder has started niggling at me again so it really wasn't adding to my state of delirium:)

Deadlifts
60kg x 5
70kg x 5
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1
110kg x 1
110kg x 1...this one was slooooooow

Didn't lift with my ass first on any of the reps so at least that bad habit is disappearing as quick as it appeared.

Reverse Hypers
5 x 15 60kg

Alternate situps
3 x 20 with 20kg

DB Bench Press
12.5kg x 8
12.5kg x 8
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Inverted Ring Rows
5 x 12

45 degree Side bends
5 x 10/10

Single DB Press
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8
These actually felt strong

Weighted Pull ups
+5kg
10 sets of 1

Better day tommorrow:)

gymfreak

Wednesday 30th March-C2

Con Block-10mins
40kg prowler pushes
25 pushes in 10 mins
I always trying to figure out a strategy that works for this.
Went every 25secs, and then every 20sec for the last 2 mins. Felt grand enough

Work Block-15mins
5 one leg squats e/s off the turf
10 Sit thru's
5 red band pullups strict and with OH grip
12 rounds in 15mins..same

Con Block-10mins
40kg prowler pushes for speed
20 pushes in 10mins
Went every 30secs for this and tried to make my little legs go as fast as possible. Was going for quality here, cos on the 1st block I started to slow down near the end.

Work Block-15mins
5 DB Snatch e/s 15kg
Caterpillar Crawl-2 lengths
10 Tuck jumps
9 rounds in 15.30mins Same

Weighted Pullups
+5kg
10 sets of 1

Left it at that cos I'm still tired.. but in better form:)

gymfreak

Thursday 31st March-S1

Front squats
20kg x 8
30kg x 5
30kg x 5
40kg x 5
50kg x 3
50kg x 3
50kg x 3
50kg x 3
50kg x 3
These felt nice and easy:)

Supported DB RDLs
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8
17.5kg DB's x 8

DB situps
10kg DBs
3 x 15

Neutral Grip Pullups
Grey band 2 x 12
Red band- 5 x 12 these were quite strict, except the last rep or 2 of the last 2 sets..but I can definitely feel an improvement:)

Alternating Incline DB Press
12.5kg x 5
12.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5

Ab Rollouts
3 x 15

KB Shrugs
24kg KB's
5 x 12

Con Block
Spider Sprints
6 x 130 with 1min recovery
45-47sec

Weighted Pullups
+5kg
10 sets of 1

Con Block
Spider Sprints
6 x 130 with 1min recovery
45-46 sec

As stupid as it sounds practising the spider actually calms me down..testing next week:(

Back on form today:)

Hanley

gymfreak wrote: »

As stupid as it sounds practising the spider actually calms me down..testing next week:(

Gaming the test? LAME.

gymfreak

Hanley wrote: »

Gaming the test? LAME.

Yes..that's exactly it...gaming the test that I REALLY don't want to do..will probably try anything to skip and that has been playing on my mind all week..yup that's it:P

Friday 1st of April-C1
Weight-53.8kg
82mm:D:D
..and to think that I was so worried about it I couldn't sleep last night:rolleyes:

As much as I try not to get myself into a tizzy about testing..it always seems to happen..

Con Block
Sprints and Carries
40kg KBs and 36KG kbs
13 rounds in 10mins

Work Block-15mins
10 Box jump+turn
10 T-pushups
10 16kg Kb upright rows
12 rounds in 15mins

Con Block-10mins
Sprints and Carries
40kg KBs and 36KG kbs
14 rounds in 10mins:)

Work Block-15mins
10 KB Swings 24kg
5 DB press e/s 10kg
2 Lengths of bounding
11 rounds in 15mins-I do like this block

Con Block-10mins
Sprints and Carries
40kg KBs and 36KG kbs
Grip started to go on this one
12 rounds in 10mins

Pullups
Weighted with 5kg
10 sets of 1..felt easy enough:)

Happy out!

gymfreak

Saturday 2nd April
Was in just as team conditioning was about to start so decided to give it a go.

Work Block-5mins
5 e/s 16kg KB rows
5 e/s 8kg KB press
10 pushups
10 40kg KB squat

1 min rest

Con Block-5mins
5min Prowler Block

2min rest

X 4

5 mins Con Blocks
1. 80kg prowler pushes-3 in the group
2.40kg Speed pushes working with one other person
3.60kg prowler pushes working with one other..my partner started to look like he was gonna puke.
4. 60kg prowler pushes working with one other

Grand session:)

Weighted pullups
+5kg
5 sets of 1

Hanley

Where'd you get a 40kg KB from?

gymfreak

Hanley wrote: »

Where'd you get a 40kg KB from?

I just went for the biggest KB..presumed it was a 40..was it not?

If the weights were that light why were there so many bodies on the ground after?

Hanley

gymfreak wrote: »

I just went for the biggest KB..presumed it was a 40..was it not?

If the weights were that light why were there so many bodies on the ground after?

36kg was the biggest one out there.

Dunno why everyone was so gassed tbh. You broke poor Conor tho. He has a weak stomach at the best of times.

gymfreak

Hanley wrote: »

36kg was the biggest one out there.

Dunno why everyone was so gassed tbh. You broke poor Conor tho. He has a weak stomach at the best of times.

Yeh, I was disappointed...he looked like he was gonna hurl after the 3rd block..and then was a complete gentleman wondering if I'd like to lower the prowler weight for the last block:pac::pac:

Hanley

itsallaboutheL

Crossfit games.......


/runs away

gymfreak

Monday 4th April-Testing
No nerves at all today, this was due to the drinking of copious amounts of vodka at the weekend which resulted in me still not feeling 100% recovered

Bench
4/10/10= 42kg
29/11/10-44kg
22/1/11 = 46kg
Today= 45kg
Tried 47kg twice and failed..nothing was happening. Bit of a step back but I know my bench sucks so I'll just have to start working at it


Pullups
4/10/10- 0
29/11/10- 1
22/1/11 - 5
Today-7..this really took it out of me..could barely catch my breath

Thank God:), Would probably have been suicidal had I not gotten it. I've put a lot of effort into doing pullups over the last 2/3 weeks, gonna keep up the effort cos it's actually a double digit pullup I'm after.

Pushups in 1min
4/10/10- 28
29/11/10 -41
22/1/11- 44
Today-53:) Happy out..was aiming for 50..arms wrecked after

Inverted rows in 1min
4/10/10- 9
29/11/10-16
22/1/11 -16
Today-20 Happy enough seeing as I made no progress last time. My arms were absolutely wrecked though

TBDL

4/10/10-90kg
29/11/10-100kg
22/1/11-110kg
Today-125kg
Trap bar always feels really weird, took me a while to figure out how to lift it again..the 100kg got stuck a good few times before I got into the swing of things..I'm thinking I need a number to work towards for this..I work harder when I'm aiming for something


Spider test
4/10 19/11 22/1 Today
85 90 90 90
80 90 90 85
80 85 85 85
80 90 85 85
80 85 85 85
80 90 85 85
485 530m 520m 515m:(

I was bitterly disappointed with the spider test:( Can't understand what went wrong. I thought my score went down after Christmas cos my bodyfat was higher so I presumed/hoped that it would be back to pre Christmas since my bodyfat has gone back down..but no:( Not too sure what I'm doing wrong thought I was doing okay conditioning wise but something is not adding up.

So, all in all..
*Testing is stressfree when copious amounts of alcohol are in the system
*I need to fix my bench.
*Keeping up all the work on the pullups cos I really want a double digit pullup score.
*Pushups, inverted rows were good
*TBDL..I need something to shoot for here.
*Bodyfat is down so I think I can live with a **** Spider test score as a compromise.

And oooh..I finally get to enact my boycott of the IP record board:D

gymfreak

Monday 4th April-C1
New programme..so yay!!!:D

Work Block 1
Lunges with 10kg each hand
10 DB Floor press 15kg
10 e/s Unsupported rows 15kg
6 rounds in 16mins

Con Block
Lateral Sprints from the sideline
Every 20 secs..handy:)

Work Block
5 Turkish Get up e/s 8kg
5 KB row e/s 16kg
10 Potatoe sack squat 24kg
5 rounds in 16.20
I really liked this block..although ya actually spend most of it just doing the Turkish Get ups cos ya fly through the others.

Con Block
Lateral Sprints from the sideline
Every 20 secs

Happy out..I like new stuff:)

Will Heffernan

gymfreak wrote: »

And oooh..I finally get to enact my boycott of the IP record board:D

Yeah....whatever.

I'm sticking you up anyway.

gymfreak

Will Heffernan wrote: »

Yeah....whatever.

I'm sticking you up anyway.

Em..NO..I worked really hard on those pullups so that I COULD boycott it..don't take that away from me!

gymfreak

Tuesday 5th April-S2
Didn't realise how stiff I was until I went to warm up...my ass and back were really sore. I never felt sore after testing before, but by God was I feeling it today.

Deadlifts
60kg x 5
70kg x 5
80kg x 3
85kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
These were not particularly fun at all:(

DB Step Ups
3 x 8 BW
1 x 8 7.5kg DBs
Bit of a disaster at these, starting to get the hang of them again near the end.

Weighted Bridge
10kg
3 x 60/60

Bench Press
Complete and utter disaster, really was giving it a good shot I just didn't have it in me today.
20kg x 8
20kg x 8
30kg x 5
40kg x 3
40kg x 3
40kg x 2 I crushed myself beneath the bar
40kg x 3
40kg x 3
45kg x F Tried this twice and...nada
43kg x 1
43kg x F..called it a day, nothing was gonna happen.

DB Supported rows
15kg x 8
17.5kg x 8
20kg x 8
20kg x 8
22.5kg x 8

Weighted Side bridge
5kg
3 x 45/15

Seated Hammer Curls
5kg x 12
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Pullups
3,2,1 x 3

By the time I finished the strength I was actually able to half function right.

Beg. Muay Thai-1hour
I really enjoyed this, gonna try keep it up. Just worked on round house kicks tonight, getting a little more used to kicking with my shin as opposed to my foot. Didnt have the urge to kick with my foot at all.

Practised stepping to the side and catching someones kick and lifting it up but keeping my head away and back so as not to get a punch in the face.

Happy out:)

Da Za

I wonder if conditioning after testing had anything to do with your tiredness????

gymfreak

Da Za wrote: »

I wonder if conditioning after testing had anything to do with your tiredness????

I wasn't tired..I was bloody well sore!:(

Da Za

That's what I meant..........freak!!!

gymfreak

Wednesday 6th April-C2
Was feeling much more mobile today, still a bit sore but nothing like yesterday.

Lovely weather so decided to do the prowler blocks outdoors.

Con Block
40kg prowler pushes outdoors
I didn't have a timing strategy for this ..so it just sucked mentally...longest 10mins
14 rounds in 10mins

Work Block
5 Deadlift e/s 24kg
10 double kb press 8kg
10 red band pullups
11 rounds in 15mins
Gonna lower the pullup reps to 5 next time and do them stricter..started to bounce myself up too much in the later sets.

Con Block
40kg Prowler pushes-every 45sec at least and try to squeeze in an extra rep or 2.
14 rounds in 10mins
Felt much easier:)

Work Block
10 burpees
10 DB pushup rows 7.5kg
10 sit ups
9 rounds in 15.30
DB pushups felt harder than ever..after a few rounds it was my core tiring faster than my arms though.

Con Block
40kg prowler pushes outdoors
Conor was working in with me for some of this one, so it was grand to have someone else there to moderate rests.
12 rounds in 10mins

Grand day:)

G86

oops..I did it again!!:o

I agree with the mentalness of doing the cond after your testing...but I'm not surprised either, you're like a wee duracell bunny!:p

gymfreak

Thursday 7th April-S1

Box Squats
40kg x 8
50kg x 8
60kg x 5
65kg x 5
70kg x 5
75kg x 5 This set was hard, thought I was going to crumble beneath the bar
75kg x 5..not as hard as the previous set..but still hard

GHR
Set the pin at 1 and a half
5 x 10

Band Pulldowns
3 x 10/10

Chin ups
Grey band 2 x 12
Yellow 5
Bodyweight 5 x 5:D I've always wanted to be able to do the sets without the bands..was very chuffed!

DB Floor Press
12.5kg x 12
12.5kg x 12
Tried the 17.5kg but I was crumbling under them, couldn't get them into position.
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12
I'll keep trying the 17.5kg, it's just a matter of getting them into position I think.

DB Side bends
12.5kg x 12
17.5kg x 8
17.5kg x 8

Overhead Plate Extensions
10kg
100 reps..I may have took my time doing these:o

Really liking this programme, I felt like I was flying through it.:)

gymfreak

Friday 8th April-C1

Con Block
Spider- 6 x 130m with 45sec rest
46, 46, 45, 45, 45, 45
Started to cop on a tiny bit how to not stop dead at each cone, kinda got the first cone sussed and the turning to the left but the rest of it..nah.

Work Block 1-15mins
Lunges with 10kg each hand
10 DB Floor press 15kg
10 e/s Unsupported rows 15kg
7 rounds in 15mins
Got an extra round in...even with a bit of DOMs

Con Block
Spider block- started working in with someone on this but I was getting a ridiculous amount of 'rest', about 1min 30..so instead I just worked on technique for 3 x 130m

then
Spider- 6 x 130m with 45sec rest
46, 45, 45, 45, 45, 45

Work Block-15mins
5 Turkish Get up e/s 8kg
5 KB row e/s 16kg
10 Potatoe sack squat 24kg
6 rounds in 16.24
Got an extra round in in the same time frame.:)

Con Block-10mins
40kg Prowler pushes in the carpark with Will
10 pushes in 10mins..on the minute, every minute.
A bit harder than last day, cos ya had to walk back to your starting position which ate up your 'rest' time...well that's my excuse anyway:)
Last few rounds were definitely muuuch slower.

Feeling great at the moment! Funny how a change of programme gets you reset and ready to go.

gymfreak

Saturday-9th April-S2
Deadlifting is a lot more fun when your not sore!:)

Deadlifts
60kg x 5
70kg x 5
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
100kg x 1
105kg x 1 felt easy enough
110kg x 1 This one got stuck for a moment

DB Step Ups
1 x 8 BW
1 x 8 5kg DBs
2 x 8 7.5kg DBs
Was a bit of a disaster at these last week..think it was more of a balance issue.

Weighted Bridge
10kg
5 x 60/60

Bench Press
20kg x 8
20kg x 8
30kg x 5
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
45kg x 1
45kg x 1
45kg x 1 very slow locking it out.

DB Supported rows
17.5kg x 12
17.5kg x 12
17.5kg x 12
20kg x 12
22.5kg x 12

Weighted Side bridge
5kg
3 x 45/15

Seated Hammer Curls
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12

Pullups
3,2,1 x 2

Spent a good bit of time watching the BJJ comp that was on in the gym. I've never really seen BJJ in action except for the odd few afternoon classes in the gym that I'd watch whilst training. Pretty cool, but a hell of a lot of fondling goes on

Red Cortina

gymfreak wrote: »

Spent a good bit of time watching the BJJ comp that was on in the gym. I've never really seen BJJ in action except for the odd few afternoon classes in the gym that I'd watch whilst training. Pretty cool, but a hell of a lot of fondling goes on

Was thinking that myself! That's exactly how to describe it!

gymfreak

Red Cortina wrote: »

Was thinking that myself! That's exactly how to describe it!

Topless, sweaty men mounting each other...maybe the word 'fondling' doesn't do it justice:)

Sunday 10th April
Was heading for a run this morning and copped on that I left my Ipod in the new house..so ran over to get it (realised I wasnt bothered listening to it afterall) and ran back.

11.7km-62mins Didn't bump into many other joggers so that was a nice change. Knee really started to get tight about 4km in..so stopped 3/4 times to stretch.

gymfreak

Monday 11th April-C2

Con Block
50kg prowler pushes on the hill
Target-every 45sec and faster towards the end.
This felt easy enough:)
14 pushes in 10mins

Work Block
5 Deadlift e/s 32kg
5 double db press 12.5kg
5 red band pullups
11 rounds in 15mins:)
It's been a while since we used weights in the conditioning workblocks so everything felt really heavy...oh how I miss the bodyweight con blocks:D..although it is a nice change

Con Block
Sprints and carries
40kg KB's and 36kg KB's
15 rounds in 10mins:D One more round than last time.

Work Block
10 burpees
10 DB pushup rows 7.5kg
10 sit ups
9 rounds in 16mins
A bit slower than last day

Con Block
50kg prowler pushes on the hill
Target: Every 45secs
I don't know what happened between the first block and this one..but this was ridiculously hard..even pushing it downhill was slooooooow:)
12 rounds in 10mins

Pullups
(3, 2, 1) x 4

Grand day:) There is nothing that I dislike in the new programme..well..yet.. anyway

gymfreak

Tuesday 12th April-S1
No internet in my new home yet

Box Squats
40kg x 8
50kg x 8
60kg x 5
70kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5
The sets at 75kg were much better than last week..don't get me wrong, they were heavy..they just didn't feel like they were going to crush me:)

GHR
Set the pin at 1 and a half
5 x 10

Band Pulldowns
3 x 10/10

Chin ups
Green band 2 x 12
Bodyweight 5 x 5
Roll on being able to do these as part of a con block instead of using bands...ultimate goal

DB Floor Press
12.5kg x 12
12.5kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Didn't bother trying the 17.5kgs today.

DB Side bends
17.5kg x 12
17.5kg x 12
17.5kg x 12

Overhead Plate Extensions
10kg
100 reps..this always takes a while

Happy with the squatting:)


Muay Thai-1hour
Circuit 2mins on/ 30 secs off

*10 punches, 10 pushups
I actually had to revert back to doing pushups on my knees for some of this..arms pure knackered:o

*Push kick-lean back while you kick/push

*Round house kick-right

*Round house kick-left
Always have to keep left foot forward. So step out with the right, kick left, plant, step back with the right.

*Punching the punchbag on the floor-band resisted
Mount 10 punches to face
Right side, 10 right punches (keep on the ball of your foot)
Left side, 10 left punches (keep on the ball of your foot)

*Carry punchbag forward/backward/10 squats

Really enjoying the Muay Thai at the moment.

gymfreak

Wednesday 13th April-C1

Con Block
Sprints and carries
40kg KB's, Baby Grant-This was really awkward at first, trying to pick up Baby Grant was just plain difficult, think I was being lied to about the weight of Baby Grant aswell. Really felt this in my 'core'
14 rounds in 10mins

Work Block 1-15mins
Lunges with 10kg each hand
10 DB Floor press 15kg
10 e/s Unsupported rows 15kg
7 rounds in 15mins-same

Con Block
Sprints and carries
40kg KB's, Baby Grant
Less strange but down 2rounds, started to get tired.
12 rounds in 10mins

Work Block-15mins
5 Turkish Get up e/s 8kg
5 KB row e/s 16kg
10 Potatoe sack squat 24kg
6 rounds in 16.24
Same..I really like the turkish get ups even though they do take ages!

Con Block-10mins
Lateral Sprints and Sprawl from the sideline
Every 30 secs

Weighted Pullups
+2.5kg x 1
+5kg x 1
+6kg x 1
+7kg x 1
+8kg x 1
+9kg-Tried this and failed to get a 'good' rep
+8kg x 1 (5)..supposed to do 10 sets but my arms started to get too tired and my belly hungry:)

Happy out:) Easter Hols on Friday:D:D..cant wait

Hanley

gymfreak wrote: »

Easter Hols Eggs on Friday:D:D..cant wait

Fixed your post.

gymfreak

Easter Egg Hunt tomorrow...:D..yay! I get to hide the eggs..will try to really really hide some so i can go back and get them after...it's a cleverly crafted plan

gymfreak

Thursday 15th April-S2
Still no internet in the house:(

Deadlifts
60kg x 5
70kg x 5
90kg x 3
90kg x 3
90kg x 3
100kg x 1
105kg x 1
110kg x 1 felt easy enough:)
110kg x 1.grand
110kg x 1..a bit harder

DB Step Ups
2 x 8 7.5kg DBs
2 x 8 10kg DBs

Weighted Bridge
10kg
5 x 60/60

Bench Press
20kg x 8
20kg x 8
30kg x 5
40kg x 3
40kg x 3
40kg x 3
45kg x 1
45kg x 1
45kg x 1 they felt easy:D

DB Supported rows
20kg x 12
20kg x 12
20kg x 12
22.5kg x 12
22.5kg x 12

Weighted Side bridge
5kg
3 x 45/15

Seated Hammer Curls
7.5kg x 12
7.5kg x 12
7.5kg x 12

Weighted Pullups
Tried doing these but it wasn't happening at all so called it a day.

Was in training late this afternoon so started to get tired near the end..just cos I was hungry.

gymfreak

Friday 15th April-C2
Was completely surrounded by chocolate in work today..ate a colossal amount of it so ended up feeling quite sluggish...need to remember this!

Con Block
40kg Long Sprints Outdoors
On the minute-10mins
All about 20/21sec

Work Block
5 Deadlift e/s 32kg
5 double db press 12.5kg
5 red band pullups
11 rounds in 16mins
Did overhand grip this time instead of neutral and was a minute slower. This block always feels so heavy..veins were pumping after it.

Con Block
40kg Long Sprints Outdoors
On the minute-10mins
All about 20/21sec

Work Block
10 burpees
10 DB pushup rows 7.5kg
10 sit ups
9 rounds in 16mins-same

Con Block
40kg Long Sprints Outdoors
On the minute-10mins
Actually did the first one in 17sec and the 2nd in 19sec. Turns out I can run a tad faster..at times..and not too frequently at all at all:o

Weighted Pullups
5kg x 1
8kg x 1 (10 sets)Grand day! My back was feeling a bit twingy today and it hasn't been that way in yonks, fingers crossed it doesnt annoy me squatting tommorrow.

gymfreak

Saturday 16th April-S1

Box Squats
40kg x 8
50kg x 8
70kg x 5
75kg x 5
80kg x 5:D wasn't expecting 5reps
80kg x 5
80kg x 5 fell forward a bit on the 1st rep which made it haaaard..if I'd figured out how to drop the bar for back squats yet I would of chickened out definitely:o
The sets at 80kg were hard but doable:)

GHR
Set the pin at 1 and a half
5 x 10

Blue Band Pulldowns
3 x 10/10

Chin ups
Green band 2 x 12
Bodyweight 5 x 5

DB Floor Press
12.5kg x 12
12.5kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12

DB Side bends
17.5kg x 15
20kg x 12
20kg x 12

Overhead Plate Extensions
10kg
100 reps..this always takes a while

gymfreak

Been dreading having to update this log all weekend. I'm really devastated about the closure of IP. It had top class coaches, in a top class facility with top class people. Instead of dwelling on the upsetting side of things I'm going to write about the things that I am most thankful for.:)

I'm thankful for the opportunity that I had to train in IP,

I'm thankful for the strength and confidence that I gained whilst training in IP. I never thought that in 6months I'd being pulling 115kg on the straight bar and boxsquatting 80kg for reps like I did at the weekend. I'm really thankful to Will for his excellent coaching, programming, advice and also his support. IP was such a supportive environment-both coaches and members, and without them I don't think I would have acheived a quarter of the strength that I did. I grew in confidence a hell of a lot whilst training in IP..it took a lot of time for my '..but that's too heavy...I can't do that' attitude to disappear..and although it hasn't completely disappeared and I'm fairly much still a chicken at times..I appreciated the no bull****..do what your told side of things cos Will was always right in the end.

I'm really grateful for the friendships that I made in IP. It was such a supportive community (and by supportive, often times it came out as abusive,..well especailly by Damien). The banter was always great in IP and you never felt that training was a 'chore', it was more of a privledge.

I'm really grateful for the knowledge and insight that I gained in IP. I'm well aware that I'm only dipping my toe into the 'fountain of knowledge' but I hope that my time spent in IP serves as an excellent base and also as a bull****-reader-ometer. Will was always on hand to answer my multiple questions everyday..and I'm thankful for that too.

I'm really grateful that I finally got to boycott the IP record board...it took me 6months to boycott those 3 records and they only remained on the board for less than 2weeks...but definitely worth it in my eyes.:D:D

Lastly, I'm really grateful to Will and Barry. Both guys are straight up, decent and friendly. They provided an excellent no-bull**** facility and because of that it really became a community.

IP really was a gem.:(

---

Okay, enough of the sad stuff. It now seems like the right time to figure out some goals/aims for my training. I've always trained purely because I liked training but Will and others at IP were always keen that I have something to work towards. At the moment I don't really know where I am going to train but I figure if I know what my goals are it'l make finding somewhere a bit easier. All I know is that I don't want to return to endless cardio, nor to I want to return to chickening out of heavy sets. At the moment..the only goals that are coming to mind would be to either finally agree to attempt a powerlifting competition or to start looking properly in Muay Thai/BJJ/MMA as I'd only recently developed an interest.:(

For the moment, I found a PAYG bodybuilder-esque gym near my new house and I'm going to keep up my strength workouts until I decided what's what. I'm going to continue to depend on Will for the programming..and I'm really happy that Will has said he'd help out:) and I'm going to depend on Hanley to throw abuse at me if I start getting lost.

:(Monday 18th April:(
Decided to finally get up of my ass today and try out the gym. Really didn't want to be there..but sure..that's how things go

S2
Deadlifts
60kg x 8
70kg x 8
90kg x 3
90kg x 3
90kg x 3
100kg x 1
105kg x 1
110kg x F..Grip was pure gone, had no chalk and just couldn't cling on. Left it at that:(

DB Step Ups
4 x 8 10kg DBs
I bloody well felt these

Weighted Bridge
10kg
5 x 60/60

Bench Press
20kg x 8
20kg x 8
30kg x 5
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
45kg x 1
45kg x 1 *sigh spotters touch..ever though I specifically said..let the bar crush me and then you can help take it off:(
45kg x 1 *sigh...again

DB Supported rows
20kg x 12
20kg x 12
22kg x 12
22kg x 12
22kg x 12

Weighted Side bridge
5kg
3 x 45/15

Seated Hammer Curls
8kg x 12
8kg x 12
8kg x 12
8kg x 12
8kg x 12

Pullups
10 sets of 3

Really wasn't in the mood at all but then a few funny things happened.
1. The guy behind the counter came over to ask why I was doing singles on the bench..why wasn't I doing high-rep...singles cos injuries apparently:D He'd damaged a chest muscle doing a 1RM and his da injured himself on a 1RM squat...I laughed out loud..literally.

2. He then went on to tell me about the new craze in the gym..you pick a machine and hammer out the reps for 30 secs on and 30secs off..the new crazy muscle building method that really tears the muscles, causes a burn and pumps you up...yes, yes just what I was after:pac:

3. I bumped into an old PT from TF that I used to chat to..he started to tell me about a girl that was doing a fitness/physique comp in a few weeks time and how her training and diet is so different to mine (obviously). he then went on to tell me how uber-lean she is now..unlike like me who is 'fat'...:pac: I know I've eaten a lot of chocolate since the closing of IP and knowing that Will wont be checking my bodyfat..but I didn't think my fatness was noticeable already:pac:

Thank God, I went to a bodybuilding-esque gym today and not a commercial one..and least that made me smile for a while