Miss Piggys Battle for the Big Plates

gymfreak

Hanley wrote: »

For once, he wasn't calling you fat.

Good..cos my beach body is in the making:D

gymfreak

Friday 3rd June-C2
Fecking roasting out today..felt like I was crazy going to the gym..but wanted to get conditioning outta the way so that the weekend is easier:)

Con Block-10mins
Treadmill
Level-13.5-15.5
2.40 km=10mins
This frightens the life outta me:(always terrified I'm going to fall off. Was absolutely sweating buckets after..I heat up far too quick!

Work Block-15mins
10 DB Squat, Clean and Press 10kg
10 inverted rows
10 rounds in 15.58
Took a bit of a rest in between each round to give my arms a break.
Inverted rows are much much much easier these days.:)

Con Block-10mins
Didnt go back to the treadmill cos I was far, far, far too hot
Bike-level 6
Tough
5.05km in 10mins:)

Work Block-15mins
10 DB Squat, Clean and Press 10kg
10 inverted rows
9 rounds in 15.48mins
Down a round from the first block..was completely fatigued heading into this one. I kept putting down the weights when I probably could of tried a bit harder.

Con Block-10mins
Attempted the treadmill again..but I was panicking..decided to switch to the bike. Going to keep trying the treadmill for one block each week to get used to it. If I was in IP I'd just be doing what I was told even if I didnt want to..so gonna keep trying the running.

Bike-Level 6
5.01km-10mins:)
Absolutely shattered by the end of this. Tried to do this block by keeping a constant pace..not nice.


Glad that's done...far too hot to be doing conditioning:)

gymfreak

Saturday 4th June
Tried out a new gym today for my squatting and am much happier:)

Squatting began really annoyingly, had to ole fellas try to tell me how to squat...repeatedly..they wanted me to load the weight onto the bar and put plates under my heels..was really annoying cos I thanked them for the interest but said I wanted to do it my way...but they kept coming over and saying it over and over again:(:( Thankfully someone else came to the rescue:)

Squats
The only thing I was concentrating on today was trying not to do stipper squats..ie..push my ass back.
20kg x 8
20kg x 8
30kg x 5
40kg x 5
50kg x 5 Felt much better today, tried to drop straight instead of
50kg x 5 pushing my ass back. Reps were prob too quick but it was
50kg x 5 the only way I could do them without stripper squatting:D
50kg x 5
50kg x 5

1st set 50kg x 5-I don't think it's half bad

https://www.youtube.com/watch?v=yl4ppYAkAR0

3rd set 50kg x 5

https://www.youtube.com/watch?v=p3O5gJc2ITY

Weighted Bridging
+10kg
3 x 60secs

Barbell Rows
20kg x 8
25kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
grand and strong with a bit of body english

DB Flat Bench Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
10s were too heavy

Skipped the 20mins on the bike today cos it's soo sunny so I might go for a really really light, short jog.

Also, saw a few really athletic girls in the gym today which is kinda motivating..I want to be like them:D

Da Za

Is that the top secret gym?

Looking better btw!!

Hanley

Only watched the first set, but they look 100% better.

gymfreak

Da Za wrote: »

Is that the top secret gym?

There's a top secret gym??? I wonder how that works..

Hanley wrote:

Only watched the first set, but they look 100% better.

Finally, a bit of progress:D:D

gymfreak

Sunday 5th June- R2

Legs a wee bit sore heading in today.

Warm up
x-trainer level 12-14
20mins

Mobility stuff

Leg Press (High)
40kg x 12
40kg x 12
90kg x 10 (5 sets) 60sec rest
First set felt ridiculously hard again..the rest were alrightish. Might brave 100kg next week.

Reverse Lunges
used a barbell
35kg x 10/10
35kg x 10/10
35kg x 10/10
35kg x 10/10
35kg x 10/10
Practised highbar position for these..stayed at this weight..I'm a bit wobbly when I put my left leg back

Ab Roll outs
3 x 20

Neutral Grip Pulldowns
30kg x 12
30kg x 12
50kg x 7...too hard
45kg x 10 (5 sets) 60sec rest
A bit harder than last week.

DB Incline Fly
12.5kg DBs
5 x 10
Should really try 15kg next week as these were easy.

Half DB Get Up
12.5kg
3 x 10/10
Grand

Preacher Curls
E Z Bar + 7.5kg
5 x 10

Bike-20mins (cos I didn't go for a run yesterday afterall..I got a better offer and it included food and since yesterday was a refeed:D)
Level 4 9.93km


Feeling pretty good this week...full of energy..long may it last:)

gymfreak

Monday 6th June-C1

Was dreading doing conditioning today..think it was just the rower I was dreading..once again, completely stupid cos once I get started I really enjoy it.:rolleyes:

Con Block-Row
10 x 150m with 40sec rest
Thought the 40sec rest would be horrible but it wasnt..it didnt give me enough time to think about anything..so it was perfect:D
1. 34.7
2. 35.4
3. 34.9
4. 35.2
5. 35.2
6. 35.1
7. 35.7
8. 35.3
9. 36.0
10. 35.5
Was just happy to hit a few 34s again:) Times were marginally better than last week. For this block I just went as fast as I could and wasn't concentrating on being powerful.

Work Block
5 Goblet Squat 27.5kg
5 Floor Press 17.5kg..I'm still impressed I can use this weight
5 DB Row 20kg
9 rounds in 15mins..felt like I was really flying through the rounds..floor press got very tough for the last few rounds

Con Block-rower
10 x 150m with 40sec rest

1. 36.2
2. 36.3
3. 36.1
4. 36.1
5. 36.3
6. 36.0
7. 35.8
8. 36.3
9. 36.1
10. 35.7
Tried to do the first interval fast but it wasnt working out..so attempted to concentrate on technique and being powerful.

Work Block
5 Reverse Lunge e/s 15kg
3 Chin ups
10 pushups
11 rounds in 15.26
Switched back to doing triples for the chinups just to change things up and because when I was doing 4s I felt like I wasnt 'fighting' hard enough for the reps doing them in doubles. Did them in triples except for the last 3 rounds...arms were knackered:)

Con Block
10 x 150m with 40 sec rest
Felt like I was finally in the swing of things again in this block..a mixture of trying to be powerful and fast
1. 36.0
2. 36.2
3. 35.4
4. 35.8
5. 36.0
6. 36.0
7. 36.2
8. 36.1
9. 35.9
10. 35.7
This block hurt, really was fighting for those times.

Good session:)

Black Sheep

Originally Posted by Da Za
Is that the top secret gym?
...
There's a top secret gym??? I wonder how that works..

Is it Santry Sports Centre? Heard they have Eleiko sets and whatnot, and are semi-oblivious to how good their equipment is.

Edwardius

Black Sheep wrote: »

Is it Santry Sports Centre? Heard they have Eleiko sets and whatnot, and are semi-oblivious to how good their equipment is.

Morton Stadium

gymfreak

Tuesday 7th June-S1
I weighed in at 52.8kg on Sat morning, this was due to sweating buckets doing conditioning on Friday..anyhow..it's made me less panic-y about getting to 52kg..so I enjoyed quite a few refeeds at the weekend.:D..and consequently didn't go near a scales since:D

Warm-up
x-trainer-20mins
level 12-14
Gym was so frickin hot

Mobility stuff

Deadlifts
60kg x 8
70kg x 8
90kg x 5..1st set felt hard
90kg x 5
90kg x 5
90kg x 5
90kg x 5
they actually all felt heavyish today
Tried to use my eureka moment from the RDLs last week..and tried to pull my shoulders back and chest forward.

1st set 90kg x 5

https://www.youtube.com/watch?v=9ZEuLiniDT4

5th set 90kg x 5

https://www.youtube.com/watch?v=l5G2EiwbGP0

Leg Extensions
10 x 45kg
10 x 45kg
10 x 45kg.. grand
10 x 50kg
10 x 50kg..hard

Side Bridge
+10kg
3x 60/60
easy today

Bench
20kg x 8
20kg x 8
30kg x 5
42.5kg x 4... was struggling for the 4th rep on all of these
42.5kg x 4
42.5kg x 4
42.5kg x 4
42.5kg x 4
Quite a few close calls..but..didn't pin myself today:D

Low Row
10 x 35kg...felt easy today
10 x 35kg
10 x 35kg
10 x 35kg
10 x 40kg...much harder, I'll try get a few more sets next week

Plate Russian Twist
15kg 3 x 10/10

Cable Tricep Extension
1 x 10 @ 20
1 x 7 @ 22.5
1 x 10 @ 20
1 x 10 @ 20
1 x 10 @ 20
1 x 10 @ 20
Tried it at 22.5kg but got an twinge in my elbow so I quickly dropped back

Bike
I ate alot today...a half assed attempt at redeeming myself:)
Level 4
20mins

Grand enough session..nothing difficult

gymfreak

Wednesday 9st June-R1
Weight-54.1kg:)

Warm up
20 mins-xtrainer level 12-14

Mobility stuff

RDL
30kg x 12
30kg x 12
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
90sec rest again...grip was alrightish..I'll try same weight again next week with 60sec rest

Step Ups
5 x 10 with 7.5kg
getting easier..but I'm not upping the weights..that'd drive me mad cos they're slow enough already.

45deg Side Arches
3 x 10/10

Bench Press
Was gonna do 32.5kg again today..but then I decided not be such such a wuss
20kg x 12
20kg x 12
35kg x 10 Was chuffed...a bit of progress with the bench..finally
35kg x 10
35kg x 10
35kg x 10
35kg x 10
Hardest part is actually concentrating for 10reps..I have a **** attention span.

Seated Row Machine
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Hanging Leg Raises
5 x 10

Overhead Tricep Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10
These are easy but any heavier is too hard..it's always the same

gymfreak

Friday 10th June-C2
Weight-53.8kg:D:D
However I did notice on fitday that I'm only getting 85-100g of protein a day..if i was to aim for 1g/1lb I should be hitting 120g..so, less fruit and more protein..I'll start taking a protein drink again..havent since xmas


Was in a great mood heading into the gym today, so was expecting all my times/rounds etc to go up..didn't happen:(

Con Block-10mins
Treadmill
Level-14-15.5
2.42 km=10mins
Still makes me nervous..but I'm still trying:)
A tiny bit further than last week, anytime I started getting nervous I just reduced the speed back to 14. Gonna try get 2.5km in 10mins next week..I think that would be good going.

Work Block-15mins
10 DB Squat, Clean and Press 10kg
10 inverted rows
9 rounds in 14.50..slower than last day
It's not more forearms that hurt anymore..it's my hip flexors. Also, just realised that's a load of squatting on top of goblet squats on the other con day..my squat better improve tomorrow:D

Con Block-10mins
Bike-level 6
Tough
4.99km in 10mins..damn..was marginally over the 5k mark last week..was just knackered trying to do it.

Work Block-15mins
10 DB Squat, Clean and Press 10kg..my poor ass and hip flexors
10 inverted rows
9 rounds in 14.50mins..was a minute faster than last week on this block..decided to pace myself and take 15-20sec rest between rounds

Con Block-10mins
Bike-Level 6
4.99km-10mins Damn again!! Sooooo close..but I was just knackered.

I keep thinking that these sessions are supposed to get easier cos I should be getting better at them..really doesnt seem to be happening.

gymfreak

Saturday 11th June-S2

Warm up
Bike level 3/4
20mins

Mobility Stuff
Was seriously slow at this today..legs were shattered from wearing heels last night.

Was heading to my 'squatting' gym today but there was an event on and traffic was crazy so I ended up heading to Northwood instead..which was grand cos weights were light for the squats..so no panicking:D

Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Will explained that all we're trying to do with the squats is work the legs, so it doesn't really matter what the weight is once I put my legs under pressure instead of cheating with my back.

1st set 50kg x 5

https://www.youtube.com/watch?v=8UHqoWDOfaM

5th set..last rep..yikes...tried not to cheat

https://www.youtube.com/watch?v=V3-Ycu84MIA

Took all the sets real slow, trying to use my legs and not 'stripper squat'..forgot about pulling back my shoulders til the last set

Weighted Bridging
+10kg
3 x 60secs

Barbell Rows
20kg x 8
30kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
52,5kg x 5
Grand..I'll up the weight next week

DB Flat Bench Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10
same as always..17.5 too hard..15s nice and easy:rolleyes:

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Grand session..refeed time:D

gymfreak

Sunday 5th June- R2
Warm up
x-trainer level 12-14
20mins

Mobility stuff

Leg Press (High)
40kg x 12
40kg x 12
90kg x 10 (5 sets) 60sec rest
Tried a 100kg but it wouldn't budge..nothing...not even a mm

Reverse Lunges
used a barbell
35kg x 10/10
35kg x 10/10
35kg x 10/10
35kg x 10/10
35kg x 10/10
Using these to get used to high barring, pulling my shoulders back etc

Ab Roll outs
3 x 20

Neutral Grip Pulldowns
30kg x 12
30kg x 12
45kg x 10 (5 sets) 60sec rest
grand

DB Incline Fly
12.5kg DBs
5 x 10

Tried 15's...but that wasn't happening..at all

Half DB Get Up
12.5kg
3 x 10/10
I really like these

Seated Hammer Curls
7.5kg
5 x 10

I love doing rep sessions on a Sunday..nothing too difficult.

New programme tommorrow... hopefully:) I am excited..it's like getting a tin of roses:D

Inspector Coptoor

squats are definitely improving.
good work

gymfreak

Monday 13th June- C1

New programme:D:D

10min Con. Block
Rower, 150m x 10 60 sec rest
1. 35.2
2. 35.8
3. 35.9
4. 35.4
5. 35.5
6. 35.3
7. 35.8
8. 35.1
9. 35.8
10. 35.7
Didn't really push as hard on the rowing blocks as I did last week:(

Work Block 1-15 mins
5 Box Jumps
5 DB Incline Press 12.5kg
5 Unsupported DB row e/s 20kg
14 rounds in 15.39

Box jumps weren't too high was doing them onto a platform kind of a thing but it did the job. I like this block:)

Con Block-10mins
Rower, 150m x 10 60sec rest
1. 35.4
2. 36.0
3. 35.5
4. 35.6
5. 35.3
6. 35. 9
7. 36.1
8. 35.4
9. 35.9
10. 35.7

Work Block 2-15mins
5 e/s Step ups..as long as these remain unweighted I will be happy
10 DB Pullovers
10 pushups
9 rounds in 14.50
Was actually suprised with the lack of rounds on this one, thought I'd fly through it since two of them were only bw exercises..don't know what was up.

Con Block-10mins
Rower, 150m x 10 60sec rest
1. 35.4
2. 35.9
3. 35.5
4. 35.5
5. 35.9
6. 36.2
7. 35.4
8. 36.1
9. 35.8
10. 34.7..I may have be holding back a bit on the other efforts:(

Grand session..I like the new workblocks I'll try harder on the rower next time.

gymfreak

Tuesday 14th June-S1

Warm up
Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Front Squats
20kg x 8
20kg x 8
30kg x 5
30kg x 5
40kg x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
Obviously, won't be doing this many sets next day. Was just trying to get used to doing them again so I slowly worked up. Sets at 45kg weren't the nicest looking.

40kg x 5

https://www.youtube.com/watch?v=4-iXCCUmhKs

45kg x 5

https://www.youtube.com/watch?v=WR3ijOb52EQ

DB RDL
15kg x 10
17.5kg x 10
20kg x 10
22.5kg x 10
22.5kg x 10
I'll try get all sets at 22.5kg next day

Weighted Bridge
+10kg
3 x 60

Pull ups
Didn't warm up for them cos the assisted pullup machine was broken.
5 sets of 4
Hopefully 5 x 5 soon:)

DB Floor Press
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10:D
At least I'm getting stronger:DThese used to wreck my head when I could do them with 15s for loads of reps and couldnt even do 17.5s for one.

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
These are nice and easy..the 10kg dbs are too hard..and 7.5kg too easy..I like the easy option:)

Happy out:)

gymfreak

Wednesday 15th June-R1
Actually amazed myself today, managed to get everything done including warm up,mobility and the rep stuff in 1hr 45mins..that is ridiculously quick for me!!

Warm up
Xtrainer- 20mins
Level 11-13

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Single leg Deadlifts
In my eagerness, forgot to do the warm up sets.
20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10
I'll go a lil heavier next week

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press
35kg x 10
35kg x 10
35kg x 10..started to get difficult
35kg x 10
35kg x 10
90sec rest..I might try lower the rest next time

Inverted Row
5 x 10:) I like these..nice and quick.

DB Shrugs
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10

Back Extensions
5 x 10

Parallel Tricep Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Nice light midweek session:)

gymfreak

Friday 17th June-C2
Weight-54. 6kg
Weight is up this week because I ate all around me and had major sugar cravings all week.

Con Block-10mins
Bike
Level-6
5.20 km=10mins:)
Went at it at a constant-ish pace..much easier to keep it well over 80RPM

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
10 rounds in 15.07
Only problem was I kept getting hand cramps:(alot of hand cramps

Con Block-10mins
Bike-level 6
5.16in 10mins.:)

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
10 rounds in 14.57mins
I really like this block

Con Block-10mins
Bike-Level 6
5.09km-10mins

Got over 5km on all the bike blocks so might up the level next week..but that means that it starts getting hard to keep it over 80rpm all over again:(

gymfreak

Saturday 18th June-S2

Warm up
Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Deadlifts
I managed to deadlift in shorts today without ripping my legs:)
60kg x 8
70kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
Sets are 90 felt heavy..strange cos I've been doing the same weight for months..and months.

I forgot to pull back my shoulders on all the sets when setting up.

90kg x 5 1st set

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

Single Leg Split Squats
+10kg
5 x 10
Grand

Side Bridging
+10kg
3 x 60/60
Felt easy today

Incline Bench Press.....An incredibly manly exercise
20kg x 8
20kg x 8
25kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5
37.5kg x 4 Decided to give this a shot to see if I could handle it..stopped after 4reps cos I was starting to fail and was afraid of a crushing episode..which would probably turn me off incline pressing for ever. Didn't crush myself:)

Single Arm Cable Row
10kg x 10
10kg x 10
10kg x 10
12.5kg x 10
12.5kg x 10
I'll do all sets at 12.5kg next time.

Plate Russian Twist
15kg
3 x 10/10

Lying Tricep Extensions
5kg x 10
5kg x 10
5kg x 10
5kg x 10
5kg x 10

Grand session..think the deadlifts looked worse than normal today though.

gymfreak

Sunday 19th June-R2

Warm up
X-trainer- 20mins
Level 12-15

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Squats-60sec rest
20kg x 12
20kg x 12
30kg x 10
30kg x 10
35kg x 10
35kg x 10
35kg x 10
Forgot the memory card for my camera..so no videos today. Sets felt good though and didn't need to use the wraps either. I'll stick with 35kg next day

Ab Roll Outs
5 x 20

Standing Assisted PullUp Machine
euuugh I prefer band assisted..these were weird
10kg x 8 +2..faaarr to hard on only 90sec rest
15kg x 10
15kg x 10
15kg x 8+2
15kg x 10
All sets 15kg next day

Push Ups
5 x 10

Bentover DB Raises
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
My left shoulder was doing a weird pop/grate thing so didn't attempt any heavier.

Hanging Leg Raises
5 x 10

Cable Curls
12.5kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10
I swore I'd never do these...but there was a girl attempting tricep pushdowns beside me so that made it half okay.


Grand session...but my poor little arms were getting no rest.


Evening: Brought the dog out for an easy paced 3km run-15mins..won't be doing that again, kept trying to tangle me up.

gymfreak

Monday 20th June- C1


I cut out all the crap at the weekend..all I needed was a nudge in the right direction again..and the worst bit is... I actually feel great when I'm not eating sugary crap

Weight: 54.2kg

[/B]Con. Block
Was time to finally do a bit of fitness testing on the rower. I didn't mind so much cos I've no scores to beat..hence the no nerves, thank God:rolleyes:
Rower 6 x 30sec on/30sec off
134m
130m
129m
128m
128m
126m
Total: 775m
Felt grand enough but I know by looking at the numbers that I did ****..damn rower.

Work Block 1-15 mins
5 Box Jumps
5 DB Incline Press 15kg
5 Unsupported DB row e/s 22.5kg
11 rounds in 14.58
I upped the weight on the press and row..aiming for 12 rounds next week before upping the reps.

Con Block-10mins
Rower, went for 6 x 30sec on/30sec off again..cos I only had to do it 6times instead of 10...big incentive.
130m
128m
128m
126m
126m
126m
Total: 764m
This block felt hard

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 10kg
10 pushups
9 rounds in 14.48 Same
Was actually failing doing the pushups in the later sets...don't know what is up with that..normally I can just knock them out. Didnt have to do alot of them in the last program so that's probably the reason.

Con Block
Rower, Went with the 6 x 30sec on/30 off again...short and sweet
129m
128m
127m
125m
127m
126m
Total: 762m

Grand day

gymfreak

Tuesday 21st June-S1

Weight: 53.8kg:)

Warm up
Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Gym was ridiculously warm today...was dying of the heat and getting so irritated at absolutely nothing.

Front Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
These felt grand enough..weren't too nice to watch though. Gonna ask Will what he wants me to do next..maybe drop back the weight.

45kg x 5 1st set

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

45kg x 5 5th set

https://www.youtube.com/watch?v=CfqxLi-IIS4

DB RDL-Did Single Leg Deadlifts by accident..was hot and wasn't concentrating..
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
I'll do the RDL's tomorrow instead

Weighted Bridge
+10kg
3 x 60

Pull ups
5 x 5:D:D First time ever! Managed it on chin ups before, but never pullups. They felt pretty easy too..being 2kg lighter than last week helps ALOT!

DB Floor Press
17.5kg x 10
17.5kg x 10
17.5kg x 9
17.5kg x 8
17.5kg x 7
Wasn't happening today at all:(

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

gymfreak

Wednesday 22nd June-R1
Was off form today

Warm up
Xtrainer- 20mins
Level 12-14

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

yet again..crazily hot in the gym:(

DB RDL
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10
Same..I hate concentrating

Inverted Row
5 x 10
Easy

DB Shrugs
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
Up the weight next day

Back Extensions
5 x 10

Tricep Pushdown
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Red Cortina

gymfreak wrote: »

Was off form today

Is there something in the air or what? Not feeling 100% myself either...

Anyway, how are the new shoes when you are training? Saw them in the video!

banshee_bones

Red Cortina wrote: »

Is there something in the air or what? Not feeling 100% myself either...

Anyway, how are the new shoes when you are training? Saw them in the video!

I kinda think it's the weather tbh I had a headache going in tonight which has persisted all evening.

Hanley

Red Cortina wrote: »

Is there something in the air or what? Not feeling 100% myself either...

Anyway, how are the new shoes when you are training? Saw them in the video!

I think there's something going around. I've all the hallmarks of coming down with something.

gymfreak

Red Cortina wrote: »

Is there something in the air or what? Not feeling 100% myself either...

Anyway, how are the new shoes when you are training? Saw them in the video!

I really like the new shoes, they feel very sturdy even in comparison to converse. I'm hoping they'll have a placebo effect on my squats:)

I think there's something going around. I've all the hallmarks of coming down with something.

Was coming down with a cold at the end of last week, all snuffly, sore throat and sneezing. Seems to be passing quite quickly though.

Dammit, it's summer, everyone should be happy!!

Red Cortina

gymfreak wrote: »

I really like the new shoes, they feel very sturdy even in comparison to converse. I'm hoping they'll have a placebo effect on my squats:)

Really? It probably would do be good to invest in a pair but there are so many nicer things (ie clothes & hols) that l want to spend my money on:)

Was coming down with a cold at the end of last week, all snuffly, sore throat and sneezing. Seems to be passing quite quickly though.

Dammit, it's summer, everyone should be happy!!

Where's the damn sun if it is supposed to be summer! That's what I want to know!

gymfreak

Friday 24th June-C2
Had a great week dieting, even was out to dinner last night and ate healthily AND skipped desert:D...made quite a few bad food choices today
though...and now feeling real groggy

Back to clean eating:)

Con Block-10mins
Treadmill
Decided it was about time to give the treadmill a whirl again. I've decided not to worry about the speed and just do it at a comfortableish pace and up it slowly..that way I'm not terrified and my hatred of it is way lessened
14.2 and then upped it to 15 for the last min
2.35 km=10mins

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
11 rounds in 14.55..up a round
Hands were cramping a bit but not bad.

Con Block-10mins
Treadmill
Same idea..14.4 up to 15.0
2.36km in 10mins...hard enough

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
11 rounds in 15.35mins..up a round
Really started to feel the effects of copious amounts of tea and chocolate during this block:( Tummy realllllly wasn't feeling good. Won't be doing that again.

Con Block-10mins
Bike-Level 7
Upped the level cos I got over 5km in all three blocks last day, but it was far, far too hard. Kept struggling to try and keep the rpm above 80. I'll give it a shot again next day and see whether I'll drop it back down.
4.32km-10mins

gymfreak

Saturday 25th June-S2

I got Hanley to check my fats for me yesterday so now I have a starting point to go by to see when I get fatter/leaner..I really just need to feel accountable to someone else, that's how I work best:)

Today I nearly died a death because of the heat, really going to have to make an effort to train as early as possible to avoid it.

Warm up
Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Deadlifts
60kg x 8
70kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
Deadlifting felt awfully heavy today.

90kg x 5 1st set...felt ridiculously heavy

https://www.youtube.com/watch?v=S-wFj791a4E

90kg x 5 3rd set
First 3 reps felt the best I'd done all day..felt strong and solid.

https://www.youtube.com/watch?v=duaO7S-EH1A

Single Leg Split Squats
+10kg
5 x 10
hip flexor stretch..ouch

Side Bridging
+10kg
3 x 60/60
When you are sweating and all your doing is bridging you know the fecking gym is damn hot

Incline Bench Press
20kg x 8
20kg x 8
30kg x 5
35kg x 5
35kg x 5
37.5kg x 4
37.5kg x 4
37.5kg x 4
I'll go for all sets at 37.5kg x 4 next day.

Single Arm Cable Row
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
15kg x 10
I'll try a few more sets at 15kg next day

Plate Russian Twist
15kg
3 x 10/10

Lying Tricep Extensions
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

gymfreak

Sunday 26th June-R2
Went to the gym early this morning in the hopes of avoiding the sticky heat. Worked out grand, didn't start getting real humid until I was nearly finished. Although it did take me aggges to wake up to do anything..hence all the cardio

Warm up
X-trainer- 20mins
Level 12-15

Bike-20mins
Level 3/4


Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Squats-60sec rest
20kg x 12
20kg x 12
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10..these felt crazily easy...40kg next week I think

Videoed a set just to see what they look like before I up the weights.

https://www.youtube.com/watch?v=jUz4e8dhx_0

Ab Roll Outs
5 x 20

Standing Assisted PullUp Machine
euuughhhh:(
15kg x 9 +1
15kg x 5 +2
20kg x 10
20kg x 10
20kg x 10
20kg x 10
Was way ****er this week at them..had to change the weight cos I just wasn't able:(

Push Ups
5 x 10

Bentover DB Raises
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Hanging Leg Raises
5 x 10

Cable Curls
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

I enjoyed that session..was given a lend of an ipod so it was tunetastic:)

gymfreak

Monday 27th June- C1

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations-I actually love the feel of these
Sumo Walk

Con. Block-Rower
....back to the start of the rowing...again
150m x 10, 60 sec
1. 35.2
2. 35.9
3. 35.6
4. 35.4
5. 35.4
6. 35.4
7. 34.7 * started to just go as fast as possible instead of doing it powerfully..if that makes sense.
8. 34.7
9. 34.7
10. 34.2
Was fairly pissed that my times week to week never get any better:(Drives me mad

Work Block 1-15 mins
5 Box Jumps
5 DB Incline Press 15kg
5 Unsupported DB row e/s 22.5kg
12 rounds in 15.25:) up a round

Con Block-rower
150 x 10. 60 sec rest
1. 35.0
2. 35.2
3. 35.5
4. 35.5
5. 35.5
6. 35.3
7. 35.6
8. 35.4
9. 35.6
10. 35.5
Got into a much better rhythm this time round.

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 10kg
10 pushups
10 rounds in 14.50..up a round
Still amazed at the ****ness of my pushups.

Con Block-Rower
150m x 10, 60 sec rest
1. 35.9
2. 36.0
3. 36.7
4. 36.4
5. 35.9
6. 36.2
7. 36.6
8. 36.1
9. 36.2
10. 36.5

Nearly summer holidays:D:D

Hanley

Squats looked savage.

gymfreak

Hanley wrote: »

Squats looked savage.

Thanks!:D

It was only 35kg, but I'm happy with them.

Hanley

gymfreak wrote: »

Thanks!:D

It was only 35kg, but I'm happy with them.

Only problem is - it means you don't have any inherent limitation. Sowhen you squat heavier and it looks bad, it's cos you're sh!t.

gymfreak

Hanley wrote: »

Only problem is - it means you don't have any inherent limitation. Sowhen you squat heavier and it looks bad, it's cos you're sh!t.

:D Truth:D

Tuesday 28th June-S1

Weight: 53.8kg

Warm up
X-trainer- 20mins
Level 12-15

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Front Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
Gave these a shot because 45kg felt easy last week.Tried to arch my back but the weight was too heavy, wasn't able to arch even whilst unracking the bar. So started in a bad position..and continued that way:(

https://www.youtube.com/watch?v=-r8xca9VUJk

I'll drop back in the weights next week.
Front squats= bruised shoulders

DB RDLs
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10
I'll stick with the 25s next week.

Weighted Bridge
+10kg
3 x 60

Pull ups
5 x 5Again:)

DB Floor Press
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 9
17.5kg x 9
Don't know what's happening with this lately..just feels crazily heavy

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Was absolutely ravenous again in the gym..strange though, had lunch at 12.30 and then had a protein shake, apple and grapes at 3pm before heading in..my appetite knows no bounds.:rolleyes:

gymfreak

Thursday 30nd June-R1
Finished work today for the summer..so once again, couldn't concentrate on anything...all over the place

Warm up
Bike- 20mins
Level 4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

DB RDL
25kg x 10 as sore as hell..dropped back in weight
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
ouch, ouch ouch..these hurt my lower back..bad.

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press-60 sec rest
Finally a bit of niceness with the bench:D
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

These felt strangely easy today, no real struggle at all..had to keep checking to make sure I put the right weights on the bar.
Might stick with this weight next week and practise pushing my feet into the ground and pulling my shoulders back.

Inverted Row
5 x 10
Easy

DB Shrugs
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
Up the weight next day

Back Extensions
5 x 10

Parallel Tricep Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Roll on tomorrow:) Might even go for a run in the morning

itsallaboutheL

gymfreak wrote: »

T

DB RDL
25kg x 10 as sore as hell..dropped back in weight
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
ouch, ouch ouch..these hurt my lower back..bad.

So why the fuck did you keep doing them?

Inspector Coptoor

yeah, ask for a replacement excercise

gymfreak

itsallaboutheL wrote: »

So why the fuck did you keep doing them?

Cos they hurt when I'm doing them, not after. Didn't think it was a big deal. I never feel them in my legs at all so just figured that my lower back is not used to them or just weaker then my hamstrings...

Hanley

Hurt = sharp stabbing pain

Hurt = owww these are hard

??

gymfreak

Hanley wrote: »

Hurt = sharp stabbing pain

Hurt = owww these are hard

??

That's the one, that's why I kept doing them.

gymfreak

Friday 24th June-C2

Con Block-10mins
Bike-level 7
Last week I found it next to impossible to keep the rpm above 80..this week I could do it comfortably enough...really sore ass though
4.62 km=10mins

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
12 rounds in 15.25..up a round:)
Arms were crazily pumped after.

Con Block-10mins
Bike
Level 7-constant pace
4.75km in 10mins

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
12 rounds in 16.07mins..up a round..but slower than the first block

Con Block-10mins
Bike-Level 7
4.76km-10mins hard

Grand session:)

gymfreak

Saturday 2nd July-S2
Let's not talk about weight:o

Warm up
Xtrainer-20mins
Level 14

Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations-I'm getting good at these..Im just about able to touch the ground now:)
Sumo Walk

Deadlifts
60kg x 8
70kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
1st set crazily heavy, the rest were grand. Played around with my set up..I did some sets with the bar over my midfoot and others with the bar resting against my shins.

https://www.youtube.com/watch?v=OV6y31d5WSo

90kg x 5 last set

https://www.youtube.com/watch?v=yrVp4ICc-TQ

Single Leg Split Squats
+10kg
5 x 10
these were grand, didn't annoy my hip flexors half as much.

Side Bridging
+10kg
3 x 60/60

Incline Bench Press
20kg x 8
20kg x 8
30kg x 5
37.5kg x 4
37.5kg x 4
37.5kg x 4
37.5kg x 4
37.5kg x 5
Didn't want to attempt 5 reps on any of the other sets in case I pinned myself.. I'll give 37.5kg x 5 a whirl next week..but who knows..some sets felt easy and others were a struggle

Single Arm Cable Row
12.5kg x 10
12.5kg x 10
12.5kg x 10
15kg x 10
15kg x 10


Plate Russian Twist
15kg
3 x 10/10

Lying Tricep Extensions
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

gymfreak

Sunday 3rd July-R2

AM
Warm up
X-trainer- 20mins
Level 14

Bike-20mins...cos I'm fat
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Squats
20kg x 12
20kg x 12
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
These felt super easy:) Maybe 45kg next week and see what happens.

https://www.youtube.com/watch?v=IPD6N8oVj4Y

Ab Roll Outs
5 x 20

Standing Assisted PullUp Machine
I'm heavier this week so didn't bother trying them at 15kg again
20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10

Push Ups
5 x 10

Bentover DB Raises
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Hanging Leg Raises
5 x 10...I'm just about able to touch the bar with my toes, just for the first 1/2reps..that's kinda cool.

Cable Curls
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10


PM
7.5km/40min easy jog
Started to get a lot of ankle pain whilst jogging...just a constant pain at the side of my ankle.

I had forgotten that my ankle has been annoying me a bit over the past couple of weeks. I had put it down to wearing heels..I'll just keep an eye on it.

Will Heffernan

Those squats are looking much better.

Da Za

Just curious, are you still competing on the 24th?

Will Heffernan

Da Za wrote: »

Just curious, are you still competing on the 24th?

Yes, she is.