Miss Piggys Battle for the Big Plates

gymfreak

the drifter wrote: »

wait....wait right there now piggy.....i remember..vaguely.....a drunken discussion on how you hate dogs....and in fact went as far as to insult mine!

I don't hate them..I dislike them...ALOT...that and the allergic reactions I get from them!!!

Yeh I was going for a run and was guilted into taking the dog. Neither myself nor the dog have great co-ordination so it turned into a walk quite swiftly.

Fancy adopting him? I'd only be too happy to facilitate it:D

d'Oracle

gymfreak wrote: »

The worst is when guys are taking plates from the sides of the rack and you have to wait with a heavy bar till their finished to re-rack after squatting..that gets annoying.

People should really get shouted at for that.

Hanley

d'Oracle wrote: »

People should really get shouted at for that.

"I'M WALKING INTO THE RACK, WATCH OUT FOR THE BAR" used to sort that one out fine for me. People tend to get out of the way when they see a red face dude covered in sweat coming at them with a barbell.

gymfreak

Hanley wrote: »

"I'M WALKING INTO THE RACK, WATCH OUT FOR THE BAR" used to sort that one out fine for me. People tend to get out of the way when they see a red face dude covered in sweat coming at them with a barbell.

You want me to get someone to stand guard whilst I squat and chase others away....strange?!?


Monday 8th August-S1

Warm up
Bike-20mins
Used a spin bike so don't know the level..I'll count the resistance next day so I know when I'm dossing off

Mobility-This actually takes me quite a while
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

Goblet Squat
20kg x 8
20kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
The sets at 30kg were actually hard today..heart was bloody well racing after each set!

Barbell RDL's
55kg x 12
55kg x 12
55kg x 12
55kg x 12
55kg x 12
Whoop.. whoop.. 12reps across all the sets...I did use chalk though:) and did an extra set by accident.. 60kg next day

Alternate Plate Situps
20kg
3 x 20

Incline DB Press
10kg x 8
10kg x 8
17.5kg x F...tried them again..and nada!:(
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Inverted Rows
5 x 10

Side Bridge
10kg
3 x 40/20

Preacher Curls
I succumbed and did it the manly and just used the incline bench
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Tried using the 7.5kg a few times but could only get 3 reps:(..5kg is ridiculously light...7.5kg crazily heavy.

PM
Kettlebell Class courtesy of citydeals:P Different to what I expected. I thought we'd be doing a few mini circuits. Was given a 20kg KB to start with..dropped to a 16kg as soon as any pressing was involved.

gymfreak

Tuesday 9th August-C2

Warm-up- had to do something to wake myself up
Xtrainer Level 12-14
20mins

Mobility
Sumo Squats
Wall Slides-shoulders were a bit tight today
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk

Con Block-rower
150m x 10, 60 sec recoveries
1. 36.0
2. 36.9
3. 35.6
4. 35.2
5. 35.1
6. 35.4
7. 35.8
8. 35.7
9. 35.5
10. 34.9:)
The rower liked me today.

Work Block 1
5 Burpees..done properly..with a pushup
5 DB Pushpress 12.5kg...heavy
4 Chinups..hard
10 rounds in 15.08
...I've a bit of a mental block with the chinups..can happily do sets of 3s in a con block..but when it comes to 4...ick..and I end up breaking them up.Gonna have to stop that, cos I really wanna get to the stage where I'm doing 5's on my Con days.

Con Block-rower
150m x 10, 60 sec recoveries
1. 36.9
2. 35.8
3. 35.3
4. 35.6
5. 35.6
6. 36.0
7. 35.6
8. 35.7
9. 36.1
10. 36.1

Workblock 2-15mins
5 DB Snatch e/s 15kg
4 Dips
5 DB rows e/s 22.5kg
9 rounds in 16.06..I upped the dips this week

Con Block-rower
150m x 10, 60 sec recoveries
1. 35.9
2. 36.4
3. 35.9
4. 35.9
5. 36.0
6. 36.1
7. 36.1
8. 36.4
9. 35.8
10. 35.8

Rowing was definitely in the groove today:) Next time I row I'll be testing it 6 x 30/30..which will suck cos judging by my sporadic rowing there wont be many improvements...DAMN!

Happy out:)

gymfreak

Wednesday 10th Aug-S2
I had intended on going for a run yesterday evening but I was left shattered after conditioning so skipped it. Felt great today but then deadlifting really wasn't happening:( Just didnt have it.

Warm up
Bike
20mins

Tested my 400m time for future con days
1min 24 sec

Mobility
Sumo Squats...I dislike...alot
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

Deadlifts
When your warm up sets feel ridiculously heavy..you know things won't be going according to plan:( A rest day may be in order tomorrow.
60kg x 8
70kg x 8
95kg x 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3

These were all horrible looking..just felt impossible..yet they felt piss easy last week..DAMN

https://www.youtube.com/watch?v=27XBNMnP_kU

Step Ups
7.5kg x 8
7.5kg x 8
7.5kg x 8
7.5kg x 8
Up the weight next week

DB Side Arches
25kg x 10/10
25kg x 10/10
25kg x 10/10

Neutral Grip Pullups
Ridiculously easy. I'll up the reps next week
5 x 5


Barbell Push Press
35kg x 6
35kg x 7
35kg x 5
35kg x 7..hard this week:(


Seated Plate Shifting
3 x 60sec
(4 x 2.5kg, 4 x 5kg)

Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12


PM
Step Aerobics-45mins

gymfreak

Thursday 10th August

Tag Rugby-90mins
Absolutely loved this. Just wish it was on more often

Friday-11th August
Spin bike-eaassy 20mins..had quite the sick belly again today so took it easy..really wasnt feeling too well. Hope I didnt catch a bug:(

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
Just ran through it twice cos I was super slooow


Had decided to do a pure conditioning session today..that's why I timed my 400m the other day...ONLY..I made a teeny tiny mistake in timing it last day and doing ALL the intervals:( Didn't really understand how a track works so when i was timing it I just started in the outermost lane-8 at the FINISH line:oduh!! and ran right around back to the finish line...thus more than 400m:o

Was supposed to work at 70-75% of my 400m max-1.24
1m52-2mins was the aim..I'm no good at pacing so..

Block 1
400m x 3 with 2mins rest
Did these in lane 7..starting at the finish line...duh:o
1. 1min 42
2. 1min 39
3. 1min 38
*4mins rest

Block 2
400m x 3 with 2mins rest
1. 1min 37***the penny dropped after this one..started running in lane2
2. 1min 25
3. 1min 28
*4mins rest..had to waste this running in to pee:(

Block 3
400m x 3 with 2mins rest
1. 1min 26
2. 1min 28
3. 1min 26

That looked piss easy on paper..like piss easy..it hurt a hell of a lot more..

Went and found someone after I'd finished the session to explain the markings on the track..and finally realised I'd been running +400m the whole time..wasnt surprised in the slightest...

So I'll get a proper max time to work off next day.

Still wasnt feeling well so left it at that.

Scuba Ste

This might be of some interest to ya.

http://robertsontrainingsystems.com/blog/deadlift/

gymfreak

Scuba Ste wrote: »

This might be of some interest to ya.

http://robertsontrainingsystems.com/blog/deadlift/

Thanks! That was a great read:)

gymfreak

Saturday 12th August-C
Took a trip out to BHAF in Sandyford for a session with Red Cortina and a few of the girls. Met another boardsie...Glowing..I swear..there are boardsies everywhere:P:P

Con Block-10mins
Carries and Sprints
24kg KBs
Id say it was about 20m either way
10 rounds in 10mins

WorkBlock 1-15mins
10 Goblet Squats 16kg
10 T-Push ups
3 Chin ups
Chin ups werent working for me at all..started on 4 but couldnt keep it up..couldnt even get the 3 in a row:(

Con Block-10mins
Carries and Sprints
24kg KBs
Id say it was about 20m either way
10 rounds in 10mins

Workblock 2- 15mins
5 Split Squat e/s
10 Inverted Rows
10 DB Press 8kg

I get confused when Im working with others so didnt count the rounds.

Good session, nice to change things up:) Also, seriously impressed with BHAF letting us take the KBs up to the field!
And KB carries..oh how I missed that block..tis one of my favourites:D

gymfreak

Sunday 12th August-S1

Warm up
X-trainer-20mins
Level 12-14

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Goblet Squat
20kg x 8
20kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
My hip flexors hate these...with a passion

Been doing the same weight cos of my stoopid 'arch' or lack thereof

https://www.youtube.com/watch?v=vl1DkNlvp-8

Barbell RDL's
60kg x 8
60kg x 8
60kg x 8
60kg x 8
Grip gives up first.

Alternate Plate Situps
20kg
3 x 20

Incline DB Press
10kg x 8
12.5kg x 8
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Inverted Rows
5 x 10

Side Bridge
10kg
3 x 40/20

Preacher Curls
Bar + 7.5kg
9, 8, 8, 7

I used to be able to get way more reps


Aim for the week was 2 C and 3 S..and got 3 C and 3 S done and a few other bits:D..so I can't complain.

Have been feeling really stiff trying to do the mobility stuff all week..which means I need to start doing a bit of foam rolling and stretching:( I will get around to it..I always have great intentions

gymfreak

Monday 13th August-C1
It's been a good 4 months since I did the lateral sprint block, kinda found it funny how I'd 'forgotten' how to do it..as in the sprints and turns used to be like second nature to me and today I was just awkward... Although I do remember the first time I ever tried that block and thinking I was gonna die but then after 2 weeks I started referring to it as my 'easy' day.
Con Block-10mins
My beloved Lateral Sprints:)
Every 15 sec from the midline

Workblock 1-15mins
5 step ups e/s..box was higher
10 T Pushups
10 Inverted Rows
11 rounds in 15.5omins...same

Con Block-10mins
Lateral Sprints
Every 15sec

Workblock 1-15mins
5 Elevated Split Squats with 10kg e/s..upped the weight here
5 DB Bench 15kg
3 Neutral Grip Pullups
9 rounds in 15.53mins..down 3 rounds:o:o
Pullups weren't happening at all today..was gonna switch them for DB rows cos they REALLY weren't happening..but then I figured some pullups are better than none at all..also..being heavier on a Monday doesn't help when doing pullups..damn

Con Block-10mins
Lateral Sprints
Every 15 sec
I even stretched a little and did a teeny bit of foamrolling:)

I've got a good few new options conditioning wise instead of just the bike/rower/ treadmill so I am tres happy. I'll get Will to put structure on my conditioning blocks so that I'm not just picking and choosing..but I'll leave that till next month:D

gymfreak

Tuesday 16th Aug-S2

Warm up
Spin Bike
20mins

Mobility
Sumo Squats.......ick
Wall Slides...these wer ick aswell today for some reason
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk.............ick
x 2

Deadlifts
I'm still finding the bar real strange to use..I much prefer powerbars
60kg x 8
70kg x 8
95kg x 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3
Everything felt light today:)

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

Step Ups
Used a higher box this week.
5kg x 8
5kg x 8
7.5kg x 8...hard
7.5kg x 8

DB Side Arches
25kg x 10/10
25kg x 10/10
25kg x 10/10

Neutral Grip Pullups
5,4,4,4,4

Barbell Push Press
35kg x 7
35kg x 7
35kg x 8
35kg x 6 gonna up the weight next week and shoot for 5s

Seated Plate Shifting
3 x 60sec
(4 x 2.5kg, 4 x 5kg)

Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12

+ a tiny bit of stretching..about 90sec..but better than nothing!

Hanley

OMG. LOLZ.

Parsley

just had a quick look back over your last few deadlift sessions... they've all been 95kg 5x3... are you just focusing on your technique or is there any progression plan in there?

Hanley

Parsley wrote: »

just had a quick look back over your last few deadlift sessions... they've all been 95kg 5x3... are you just focusing on your technique or is there any progression plan in there?

I think the progression is to attempt to look less sh*t each time she does them

gymfreak

Parsley wrote: »

just had a quick look back over your last few deadlift sessions... they've all been 95kg 5x3... are you just focusing on your technique or is there any progression plan in there?

I think the progression is to attempt to look less sh*t each time she does them

^^^^^
Primarily.... this.:D....and I can do 95's without hurting myself:) To be honest I don't worry about the numbers game because it'd drive me mad and I'd probably start getting frustrated. I just leave it up to Will to tell me what to do.

Parsley

gymfreak wrote: »

^^^^^
Primarily.... this.:D....and I can do 95's without hurting myself:) To be honest I don't worry about the numbers game because it'd drive me mad and I'd probably start getting frustrated. I just leave it up to Will to tell me what to do.

thought that might be it... :P i hate being sh*t at deadlifting!

itsallaboutheL

Parsley wrote: »

just had a quick look back over your last few deadlift sessions...

eh... try last four months.

itsallaboutheL

Hanley wrote: »

OMG. LOLZ.

+1


What was the situation doing with the 90kg anyway?

gymfreak

itsallaboutheL wrote: »

eh... try last four months.

Indeed.:P

What was the situation doing with the 90kg anyway?

A dude was warming up with that bar.

gymfreak

Wednesday 17th August-C2
Have been eating all around me for the whole month basically and enjoying every minute of it. Time to get back on track now...also..conditioning SUCKS when your heavier..cos pullups and dips are harder:(

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Con Block-10mins
15kg sled pushes
~12.5m up and 12.5m back (have to double check the distance..but I know it was more than 10m)
10 pushes in 10mins
Strangely enough I enjoyed it..really weird though cos you have to get really low to push it..that alone gets tiring.

Work Block 1
5 Burpees
5 DB Pushpress 12.5kg
3 Chinups
9 rounds in 15mins..down a few rounds

Con Block
Sled pushes +15kg
12 pushes in 10mins
That hurt..I kept stopping after Id reached the marker, instead of just turning it around and pushing it back. Gonna try push up and back without stopping next day.

Workblock 2-15mins
5 DB Snatch e/s 15kg
3 Dips
5 DB rows e/s 22.5kg
9 rounds in 15...down a round:o

Con Block
Sled pushes + 15kg
Changed it up and went for longer pushes
25m lengths...after the first few the distance started to kill me because the momentum was gone.
13 lengths in 10mins..could of done more but my hands were KILLING me..I'll wear gloves next time:P

I enjoyed that:)

itsallaboutheL

https://www.youtube.com/watch?v=SI7KtI9YDg4

gymfreak

Bows head in shame.

Hanley

itsallaboutheL wrote: »

https://www.youtube.com/watch?v=SI7KtI9YDg4

Quadasaursex

gymfreak

Thurday 18th August-S1
Was feeling great today so figured there was no need to take a rest day:)

Warm up
Spin Bike
20 mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

After watching the video L posted I wanted to check where my backsquat is at..that and the fact that I'd goblet squatted already this week.

Back Squat
20kg x 8
20kg x 8
30kg x 5
40kg x 5
45kg x 5..wasnt sure if I was upright-ish for this..so did it again
45kg x 5
50kg x 5
50kg x 5
50kg x 5
55kg x 5...that was hard.

The vids arent the best quality but they give me an idea as to what my back position is like. I don't think the 55kg looks too bad..like its not decent but its not completely rotten:)

50kg x 5

https://www.youtube.com/watch?v=N-6kxOOQNQU

55kg x 5

https://www.youtube.com/watch?v=835Onmqe728

Barbell RDL's
60kg x 12
60kg x 11
60kg x 10
60kg x 11:)

Alternate Plate Situps
20kg
3 x 20

Incline DB Press
10kg x 8
10kg x 8
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 9

Inverted Rows
5 x 10

Side Bridge
10kg
2 x 40/20

GHR Situps w/ twist
someone showed me how to do these
3 sets

Preacher Curls-Incline bench
5kg x 10
7.5kg x 6
7.5kg x 6
7.5kg x 5

Grand session...but I was there for hours..just plodding about:rolleyes:

Tonight
Tag Rugby...whoop whoop:D

Hanley

It must have taken you ages to find the perfect position for the camera so that the rack obscures pretty much everything of importance in that vid (ie your calves).

Looked good tho.

gymfreak

Hanley wrote: »

It must have taken you ages to find the perfect position for the camera so that the rack obscures pretty much everything of importance in that vid (ie your calves).

Looked good tho.

Hey!! I actually played around for ages trying to figure out where to put the camera!!!

gymfreak

Hanley wrote: »

It must have taken you ages to find the perfect position for the camera so that the rack obscures pretty much everything of importance in that vid (ie your calves).

Looked good tho.

Hey!! I actually played around for ages trying to figure out where to put the camera!!!

gymfreak

Saturday 20th August-C1

Con Block-Fitness Test
Rower-30sec on/off
Today 20-6-11
1. 136m 134m
2. 134m 130m
3. 133m 129m
4. 133m 128m
5. 131m 128m
6. 130m 126m
=797m =775m
Thank God the distances went up at least a little...would of been REALLY annoyed if they hadn't

Workblock 1-15mins
5 step ups e/s..box was higher
10 T Pushups
10 Inverted Rows
12 rounds in 15.46..up a round..being lighter again helps:)

Con Block
Rower-30sec on/off
1. 137m
2. 134m
3. 131m
4. 132m
5. 131m
6. 129m
=794m

Workblock 1-15mins
5 Elevated Split Squats with 10kg e/s
5 DB Bench 15kg
4 Pullups..upped the reps here
8 rounds in 16.13mins
Gonna just have to keep plugging away at this until the pullups get easier

Con Block
Rower-30sec on/off
1. 132m
2. 131m
3. 129m
4. 130m
5. 128m
6. 129m
=779m...awwh..it appears I've lost my duracell-ness

Grand session..felt like I was cheating only doing 6intervals on the rower instead of 10..no complaints tho:)

Hmmmm...I might just test my TBDL tomorrow

gymfreak

Sunday 21st Aug-S2

Was tight on time this morning so skipped the spin bike.

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

TBDL
I thought it was high time to test my TBDL...did not go according to plan:(
60kg x 8
70kg x 8
80kg x 1
90kg x 1
100kg x 1
110kg x F....sigh tried it a good 4 times..and nothing..got it off the floor but it kept slipping through my hands:(:( The handles on the bar are fatter than I'm used to, but even at that 110kg still felt 'heavy'..couldnt see me getting much more than that even if I could hold on.

Settled for some triples
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3..resetted in between reps cos I couldn't hang on to the bar.
One unhappy camper..my PR for the TBDL was 125kg back in April so was actually expecting an improvement on it

100kg x 3.last set

https://www.youtube.com/watch?v=nvAe6QvhyPo

Step Ups
high box
5kg x 8
5kg x 8
5kg x 8
5kg x 8

DB Side Arches
25kg x 10/10..grip was shot trying to do these after the stoopid TB
25kg x 10/10
25kg x 10/10

Neutral Grip Pullups
6,6,6,6,6....yay:)
The position of the bars are perfect for me doing neutral grip..not so much for pullups though

Barbell Push Press
37kg x 4..tiny bit terrified of killing myself
37kg x 6
37kg x 6
37kg x 6

Seated Plate Shifting
3 x 60sec
(4 x 2.5kg, 4 x 5kg)

Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12

gymfreak

Monday 22nd August-C2
Diet has been fully in check since Wednesday.. which means I'm over 3kg lighter than I was doing conditioning last week..which means chinups and dips are easier again:)YAYY!!

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

Con Block-10mins
Linear Sprints-the tight cone one.
10 rounds in 10mins
Averaging 45sec a sprint, 15sec rest

Work Block -15 mins
5 Burpees
5 DB Pushpress 12.5kg
4 Chinups (first 5 rounds were all 4 in a row and then 2 +1+1)..rested a wee bit before the chinups cos I really wanted all 4's
8 rounds in 15.11mins
Just realised that's down 2 rounds from 2 weeks ago:eek:Damn! Shouldnt of taken a break before the chinups!!

Con Block-10mins
Linear Sprints-the tight one
10 rounds in 10mins
~49sec a sprint

Workblock 2-15mins
5 DB Snatch e/s 15kg
4 Dips..these felt easy:)
5 DB rows e/s 22.5kg
7 rounds in 16.16

Con Block-10mins
Linear Sprints
10 sprints in 10mins
~49sec a sprint

Happy out.

gymfreak

Tuesday
23rd August-S1
Weight- 52.8kg:)

Warm up
Spin Bike
20 mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

Goblet Squat
20kg x 8
20kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
32.5kg x 5..just to see
Sets at 30kg felt hard enough.. even though I've been doing the same reps for a while now
30kg x 8

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

32.5kg x ..I gave up at 5:D

https://www.youtube.com/watch?v=cZemqNX5X50

Barbell RDL's
60kg x 12
60kg x 10
60kg x 10
65kg x 8

Alternate Plate Situps
20kg
3 x 20

Incline DB Press
10kg x 10
12.5kg x 8
17.5kg x 2...whooppeeee:D Finally
17.5kg x 2
17.5kg x 3
17.5kg x 2
17.5kg x 2

Inverted Rows
5 x 10

Side Bridge
10kg
2 x 40/20

Preacher Curls
7.5kg x 9
7.5kg x 7
7.5kg x 7
7.5kg x 7

Was happy out with the incline DB press..have been waiting to be able to do 17.5kgs for aaaaages:D

gymfreak

Wednesday 24th August-C1

Con Block-10mins
Backward Sled Drags +50kg
~20-25m either way (1styellow line-3rd yellow line)
7 rounds in 10.30
heavy but wasn't effecting breathing at all

Workblock 1-15mins
5 step ups e/s
10 T Pushups
10 Inverted Rows
12 rounds in 15.20 same

Con Block-10mins
Backward Sled Drags +50kg
~20-25m either way (1styellow line-3rd yellow line)
8 rounds in 10.26..Got an extra round in..harder

Workblock 1-15mins
5 Elevated Split Squats with 10kg e/s
5 DB Bench 15kg
4 Pullups..first 5 rounds were 3+1, then 2,1,1
8 rounds in 14.46mins..way quicker

Con Block-10mins
Suicide Backward Sled Drags +50kg..just for something different:)
~10m,20m (1styellow-2nd and back, 1st to 3rd and back)
5 rounds in 10.25


Absolutely in flying form today:) Really enjoyed the sled dragging, nice to do a strength-ish-y con block instead of a cardio one.

Red Cortina

Those sled drags sound like serious craic altogether:)

Hanley

Red Cortina wrote: »

Those sled drags sound like serious craic altogether:)

SDIBHTHTDI

Red Cortina

Hanley wrote: »

SDIBHTHTDI

Ah here, what does that mean? She Did It Because Hanley Told Her To Do it?

Hanley

Red Cortina wrote: »

Ah here, what does that mean? She Did It Because Hanley Told Her To Do it?

Yup!

gymfreak

Red Cortina wrote: »

Those sled drags sound like serious craic altogether:)

It was:) Alot more fun than pushing it last week!!

Ah here, what does that mean? She Did It Because Hanley Told Her To Do it?

Nah..she told Hanley she was using the sled..and asked for suggestions. I'm gonna say it was a team effort.

Hanley

gymfreak wrote: »

I'm gonna say it was a team effort.

gymfreak

Thursday 25th August
Tag Rugby:D

Friday 26th August-S2
Spin bike-20mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Deadlifts
60kg x 8
70kg x 8
95kg x 3...these weren't the prettiest today.
95kg x 3
95kg x 3
95kg x 3
95kg x 3

https://www.youtube.com/watch?v=JvzAHVhitT0

Step Ups
high box
5kg x 8
5kg x 8
5kg x 8
5kg x 8

DB Side Arches
25kg x 10/10
25kg x 10/10
25kg x 10/10

Neutral Grip Pullups
BW x 6
+2.5kg x 3
+3.5kg x 3
+5kg x 2
+5kg x 2

Barbell Push Press
37kg x 6
37kg x 6
37kg x 5
37kg x 4 ...just wasnt happening today..nearly killed myself a few times

Seated Plate Shifting
3 x 60sec
(4 x 2.5kg, 4 x 5kg)

Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12

Dathai

Deads are looking better!

itsallaboutheL

Dathai wrote: »

Deads are looking better!

-.-

Dathai

I'm guessing they were a better than last week coz Mike "The Situation" wasn't knocking around peddling tickets to the gun show.

Parsley

y u no arch ur lower bakz?

Hanley

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

I knew I recognised your tekkers :P

gymfreak

Dathai wrote: »

Deads are looking better!

No, they're really not...someday..someday:D

Paesley wrote:

y u no arch ur lower bakz?

Cos I haven't figured out how to yet!!

Hanley wrote:

I knew I recognised your tekkers

Nope..I told you a cat pooping, not a dog!

gymfreak

Saturday 27nd August-C2
Was in a moany mood this morning, literally took me 3hours to get myself up and out the door to head to the gym:o Which was stupid cos I was in flying form once I got there.

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3

Con Block-10mins
Bike-Level 7
Continous, no sprints
4.51km in 10mins

Work Block -15 mins
5 Burpees..knee a teeny bit sore from tag the other night
5 DB Pushpress 12.5kg
4 Chinups (Did all rounds 3+1..cos I'm quicker doing this then doing 4 in a row)..next time I'll go for 4's again
9 rounds in 16.25mins:) up a round

Con Block-10mins
Bike-Level 7
4.75km in 10mins..was on a different bike that explains the difference in distance. 1st block I was really struggling to keep the rpm ~85, but I was able to keep the RPM~95 for this block

Workblock 2-15mins
5 DB Snatch e/s 15kg
4 Dips
5 DB rows e/s 22.5kg
8 rounds in 15.17 up a round:D..everything felt crazily light

Con Block-10mins
Bike-Level 7
4.84km in 10mins
Wanted to go back to the first bike..just to see what I could do, but someone was using it, so second bike it was.

Good session:)

gymfreak

Sunday 28th August-S1

Warm up
Spin Bike
20 mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Goblet Squat
20kg x 8
20kg x 8
32.5kg x 5
32.5kg x 6
32.5kg x 6
32.5kg x 5
32.5kg x 5
Turns out..pushing out your belly when squatting makes it easier...who would of known:D:D

https://www.youtube.com/watch?v=b0eKKQHfazA

Barbell RDL's
65kg x 8
65kg x 8
65kg x 8
65kg x 8

Alternate Plate Situps
20kg
3 x 20

Incline DB Press
10kg x 8
12.5kg x 8
17.5kg x 3
17.5kg x 4
17.5kg x 3
17.5kg x 3
17.5kg x 3...still really, really, REALLY chuffed with these:D I'm getting stronger:D

Inverted Rows
5 x 10

Side Bridge
10kg
2 x 40/20

Preacher Curls
7.5kg x 7
7.5kg x 7
7.5kg x 7
7.5kg x 7
My left arm is waaaay stronger than my right...weird.

Hanley

gymfreak wrote: »

Turns out..pushing out your belly when squatting makes it easier...who would of know:D:D

What was it I said... "turns a 3 rep set into a 5 rep set"?

Welcomes