Miss Piggys Battle for the Big Plates

G86

Hanley wrote: »

Oh lord... not you too

What?!

I don't have an aversion to cardio, I just have an aversion to spinning:p. Plus if I was her size cardio wouldn't be a main priority, she doesn't need to drop fat.

gymfreak

would you not stop all this spin shit for a while

+1, didn't Will say that too?!:pac:

Will said it from a concern of an old knee injury didnt he? Not out of a complete aversion to cardio!

Awh..crap..forgot you guys were there..:)
Yup, I was told to avoid it...but...but...but my friend was going in and I didnt want her to go alone...

In fairness, I went super easy as all i could think about was the snapping of my ITB over my knee over and over and over again as Will did point out

....I feel like I've just been sprung:pac:

gymfreak

What's GPP???

Hanley

G86 wrote: »

What?!

"Will says this, and Will says that...."

gymfreak wrote: »

What's GPP???

Wait... you said GPP, not GSP. Ah well, have a good perve over him anyway!!

EDIT: GPP = general physical preparedness, "fitness" in order to just be able to do more sh!t during the day, do more training, survive and recover better from it.

the drifter

I think we should all get back to helping poor little freak to decide she wants to dedicate her life to being as strong and awesome as possible rather than discussing who loves Will more....

gymfreak

the drifter wrote: »

I think we should all get back to helping poor little freak to decide she wants to dedicate her life to being as strong and awesome as possible rather than discussing who loves Will more....

Hanley

the drifter wrote: »

I think we should all get back to helping poor little freak to decide she wants to dedicate her life to being as strong and awesome as possible rather than discussing who loves Will more....

Hey my post got liked by two girls. I added to this thread.

Also, get stronger. Everything else will flow from that. Simples.

G86

Hanley wrote: »

"Will says this, and Will says that...."

You're pushing it.....

Gymfreak: I just meant in terms of your banjaxed knee;) Fair play with the squatting today:D

Hanley

G86 wrote: »

You're pushing it.....

Gymfreak: I just meant in terms of your banjaxed knee;) Fair play with the squatting today:D

You're not gonna like this so...

"Stop being so sensitive" :D:D

Apologies to gymfreak. I'll get my coat. If anyone wants me I'll probably be burning on a stake somewhere.

gymfreak

Well...I made the big switch...joined IP yesterday:) Really impressed by the place.

Have taken L's advice on board also, will cut out most of the spinning etc
as I think it probably was eating into recovery time.

Tuesday 28th September

Squat
Don't really remember.this is the problem with not logging straight away:) I know I started at
30kg x 5
and ended up at
65kg-think I may have done 3 singles or something????

Can't remember all the other stuff off hand, should have logged it yesterday!

Wednesday 29th September
Deadlift
I'm sure I have the weights and reps all muddled but from what I remember...at least I know I started at 40kg and worked up to 75kg
40kg x 5
45kg x 5
50kg x 5
.....can't remember the middle part:)
75kg x 3 (5 sets)

Bench
20kg x 5
20kg x 5
25kg x 5
30kg x 3
35kg x 3 (5 sets)

Have the world's worst memory so until I get the hang of what I'm doing I'll be a bit wishy washy, I know I did a lot of other stuff too.

Just thought I'd throw up those numbers so I can remember where I'm at anyway!

G86

Whoop! I'm defo going out when I finish these programs

As for the spinning...bit hard without a bike eh?:P

banshee_bones

Yeah im deffo heading out aswell once he fixes me up.

Why do I get the feeling theres no cardio equipment in IP? :pac:

G86

banshee_bones wrote: »

Yeah im deffo heading out aswell once he fixes me up.

Why do I get the feeling theres no cardio equipment in IP? :pac:

There's a prowler....:D

banshee_bones

G86 wrote: »

There's a prowler....:D

I KNEW you were going to say that!!!!!!!! :D:D

Great Minds eh! :pac:

gymfreak

G86 wrote: »

Whoop! I'm defo going out when I finish these programs

As for the spinning...bit hard without a bike eh?:P

Yeh, Have to say am loving it already...it's kinda like taking the guess work outa training. I'm not constantly thinking 'am I doing it right?' Would be cool if ya joined!!

Yeh..spin bikes:( I'm sure my ITB will be delighted tho:pac:

Yeah im deffo heading out aswell once he fixes me up.

Why do I get the feeling theres no cardio equipment in IP? :pac:

Ah sweet, even more company! Before we know it there may be a 50:50 split of lads to lassies:D

G86 wrote: »

There's a prowler....:D

I have been looking at this contraption...terrified

Will Heffernan

Tuesday 28th September

Squat
Don't really remember.this is the problem with not logging straight away:) I know I started at
30kg x 5
and ended up at
65kg-think I may have done 3 singles or something????

You did 5 singles at 65 after you worked up.

Then you did...and this is from memory...
single leg deadlifts - 4 sets of 8 reps a side.
hanging leg raises - 3 sets of 10 reps
dumbbell rows - 2 sets of 8 reps and 5 heavy sets of 5 reps
arnold press - 4 sets of 8 reps
ghr side raises - 3 sets of 10 reps a side
gunz

Wednesday 29th September
Deadlift
I'm sure I have the weights and reps all muddled but from what I remember...at least I know I started at 40kg and worked up to 75kg
40kg x 5
45kg x 5
50kg x 5
.....can't remember the middle part:)
75kg x 3 (5 sets)

Then you did...and this is from memory...
single leg elevated split squats - 4 sets of 8 reps
seated plate shifting - sets of 60 seconds

Bench
20kg x 5
20kg x 5
25kg x 5
30kg x 3
35kg x 3 (5 sets)

band assisted pull ups - 5 sets of 10 reps
bent over rear dumbbell raises - 3 sets of 12 reps
dragon flys - 3 sets of 10 reps
lying tricep extensions - 3 sets of 12 reps

So...that's it...the rest is up to you from now on.

gymfreak

Will Heffernan wrote: »

You did 5 singles at 65 after you worked up.

Then you did...and this is from memory...
single leg deadlifts - 4 sets of 8 reps a side.
hanging leg raises - 3 sets of 10 reps
dumbbell rows - 2 sets of 8 reps and 5 heavy sets of 5 reps
arnold press - 4 sets of 8 reps
ghr side raises - 3 sets of 10 reps a side
gunz


Then you did...and this is from memory...
single leg elevated split squats - 4 sets of 8 reps
seated plate shifting - sets of 60 seconds

band assisted pull ups - 5 sets of 10 reps
bent over rear dumbbell raises - 3 sets of 12 reps
dragon flys - 3 sets of 10 reps
lying tricep extensions - 3 sets of 12 reps

So...that's it...the rest is up to you from now on.

Thanks!! My memory is so ****, its always one big blur...gonna start writing it down until I can remember

gymfreak

Had a MAD busy week, this week so havent had much time to log.

Thursday 30th September
Conditioning
Wasnt as bad as I expected...although I am very aware that we were just taking it easy enough to see what I could do. Gonna guess I wont be as happy after the next conditioning session..or more than likely...any after that either.

Prowler 50kg
10 pushes in 10 mins-

Block 1-15mins
suitcase deadlift 16kg x 5 each side
10 DB floor presses 7.5kg
10 band assisted pullups (these really slowed me down)

9 rounds-not overly happy

Prowler 60 kg
10 pushes in 10 mins- grand enough

Block 2
Step ups-5 each side (was **** at the moovement in these)
10 DB pushpress 7.5kg
10 inverted rows

9 rounds-not overly pleased either

Gonna have to write down as I do the rounds next time cos I was losing count so easily!

Friday 1 October
Couldnt train as I had to go straight home from school today with the eggs as they still havent hatched:(:( not good

Instead...
Boxercise Class

gymfreak

Saturday 2nd October-Conditioning

CB
Forgot to check what it's called...but I do know it involved running in 4 directions from a midpoint, an effort every 15 secs.

Work Block
5 box jumps
5 band pullups
5 band dips

13 rounds in 15mins

CB
Much harder than the first one, it felt like ya got WAY less rest between efforts!
Only involved running in 2 directions with a push off from the ground at either side. An effort every 20 secs.

Work Block
5 Goblet squats 16kg
5 DB row each side- 12.5kg
5 presses 8kg

10 rounds in 15mins

Had a lot of help with timing and counting the rounds this morning

G86

Looks like you're settling in well!:)

itsallaboutheL

You gonna do the CF Total?

gymfreak

itsallaboutheL wrote: »

You gonna do the CF Total?

Nope..need to get a bit more experience before I attempt anything like that....mayb next time:)

gymfreak

Monday 4th October
I tested today, wasn't too impressed with the skinfolds, bodyfat or even anything that came after that ...
Skinfolds-104mm
Working out as a bodyfat of 20%-gonna ignore this number cos I don't like it

Bench press-42kg
Pull ups-0
Pushups 1min-28
Inverted row 1 min-9
TBDL-90kg

Overall wasn't impressed, happy enough with the bench though

Fitness Test
30sec x 6 with 30 sec rest in between
85m, 80m, 80m, 80m, 80m, 80m (...at least I'm consistent:))
Total=485m

Onwards and upwards:)

Did a bit of a conditioning workout with Henners after.
Conditioning block
Linear running-with a push off from the ground at either side.
Effort every 20sec for 10 mins
Was actually easier than the first time I did it...probably cause I knew that it does end...

Work Block
5 Goblet squats 16kg
5 DB row each side- 12.5kg
5 presses 7.5kg
15rounds in 15mins-happy with this!!

Kudos to Henners for the timekeeping and set countin...my head hurts with all the numbers.

Inspector Coptoor

kudos to you for kicking my ass.
Awesome work.

the drifter

wait wait wait....there is no f@8cking way your 20% bf....if your 20% im a whale and L is so fat he sould have his own area code...

Will Heffernan

gymfreak wrote: »

Monday 4th October
I tested today, wasn't too impressed with the skinfolds, bodyfat or even anything that came after that ...
Skinfolds-104mm

This is the only number you have to worry about...if it goes up you are fatter....down and you are leaner...simple as that.

Working out as a bodyfat of 20%-gonna ignore this number cos I don't like it

This is the problem...anytime you have someone tell you their bodyfat...they are varying degrees of absolutely miles off...unless you've had a dexa scan or been to a facility hydrostatic weighing facility you are not even close. Every other 'method' of 'measuring' bodyfat is a pointless fantasy.

Bench press-42kg
Pull ups-0
Pushups 1min-28
Inverted row 1 min-9
TBDL-90kg

Overall wasn't impressed, happy enough with the bench though

That's why we test...if you aren't assessing you are guessing....you are testing again in 6 weeks...so we'll see where your numbers are then.

Fitness Test
30sec x 6 with 30 sec rest in between
85m, 80m, 80m, 80m, 80m, 80m (...at least I'm consistent:))
Total=485m

Onwards and upwards:)

Exactly.

Did a bit of a conditioning workout with Henners after.
Conditioning block
Linear running-with a push off from the ground at either side.
Effort every 20sec for 10 mins
Was actually easier than the first time I did it...probably cause I knew that it does end...

Work Block
5 Goblet squats 16kg
5 DB row each side- 12.5kg
5 presses 7.5kg
15rounds in 15mins-happy with this!!

Kudos to Henners for the timekeeping and set countin...my head hurts with all the numbers.

G86

gymfreak wrote: »

Monday 4th October
...
Skinfolds-104mm
Working out as a bodyfat of 20%-gonna ignore this number cos I don't like it

20%?! Was this with callipers? I bloody KNEW mine wasn't accurate! 15% my arse....

There is no way mine is lower than yours, I actually don't think I want to know what it is now!:o

gymfreak

the drifter wrote: »

wait wait wait....there is no f@8cking way your 20% bf....if your 20% im a whale and L is so fat he sould have his own area code...

:D:D I love this!!

20%?! Was this with callipers?

yup!

This is the only number you have to worry about...if it goes up you are fatter....down and you are leaner...simple as that.

Yep have decided to go with this advice I am now on board the skinfold wagon..there is to be no more mention of bodyfat on this log:pac: In fact I'm erasing the word 'bodyfat' from my memory...in fairness tho..the thoughts of it actually made me step away from the chocolate cake today..

That's why we test...if you aren't assessing you are guessing....you are testing again in 6 weeks...so we'll see where your numbers are then

hmmm..not to sure if this is the philosophy behind testing days..are you sure your not trying to break morale and get a cheap thrill at others inadequacies:):pac:

Tuesday 5th October

Conditioning block
10mins running-all about accelerating and decelerating. Needs a lot of work.

Workblock-15mins
5 step ups e/s
10 push press 7.5kg
10 inverted rows
11 rounds:) That's two more than last time

10mins running block

15min workblock
5 box jumps
5 band pullups
5 band dips
15 rounds in 15.08-2 more rounds than last time:)

Everything felt easy enough today..happy out!

Will Heffernan

gymfreak wrote: »

Yep have decided to go with this advice I am now on board the skinfold wagon..there is to be no more mention of bodyfat on this log:pac: In fact I'm erasing the word 'bodyfat' from my memory...in fairness tho..the thoughts of it actually made me step away from the chocolate cake today..

Good...you'll find that works with everyone...accountability is a bitch. People can say what they like 'online'...they can lie to themselves and the world about their bodyfat and their numbers...but at Informed Performance every 6-8 weeks...the whole world is going to know the truth

People always say to me that I could I could fake bodyfats...which is true...but do you really think I'd want to make people feel better? I can't fake your pull ups...or your deadlift...and if I don't touch the bar on your bench...then it pretty much has to be you doing all the work

We'll see where you get to in 6 weeks.

Tuesday 5th October

Conditioning block
10mins running-all about accelerating and decelerating. Needs a lot of work.

Workblock-15mins
5 step ups e/s
10 push press 7.5kg
10 inverted rows
11 rounds:) That's two more than last time

10mins running block

15min workblock
5 box jumps
5 band pullups
5 band dips
15 rounds in 15.08-2 more rounds than last time:)

Everything felt easy enough today..happy out!

You did well...nice work running that dude into the ground today as well That was funny.

Mooo

join the fat before christmas brigade, a competition to see who can lose the most bf percentage. im up at 95m and hoping to switch the numbers aroundd by christmas, or get at least to the 70's. i still eat cake. its all about the cake.

gymfreak

Will Heffernan wrote: »

accountability is a bitch.

It really is!!

Will Heffernan wrote: »

You did well...nice work running that dude into the ground today as well That was funny.

Fair play to him! He keeps coming back for more!

join the fat before christmas brigade, a competition to see who can lose the most bf percentage. im up at 95m and hoping to switch the numbers around by christmas, or get at least to the 70's. i still eat cake. its all about the cake

. Holy crap, I honestly think you're mad:)...is that even possible?! Id say I'd be thrilled with 95mm

Hanley

Sorry, why aren't you doing the CFT?

gymfreak

Hanley wrote: »

Sorry, why aren't you doing the CFT?

..hmm..
1. I'm not entirely sure what I am doing..ever
2. I would probably crumble under pressure
3. I wouldn't even know how a competition works

I may actually take a spin out and have a look...curiosity and all that:)

itsallaboutheL

gymfreak wrote: »

..hmm..
1. I'm not entirely sure what I am doing..ever
2. I would probably crumble under pressure
3. I wouldn't even know how a competition works

That's basically me.

I'll probably be hungover too.

Do it

Hanley

gymfreak wrote: »

..hmm..
1. I'm not entirely sure what I am doing..ever
2. I would probably crumble under pressure
3. I wouldn't even know how a competition works

I may actually take a spin out and have a look...curiosity and all that:)

1 - 3 squats, 3 presses, 3 deadlifts
2 - Pressure's for tyres. Eat nerves, sh!t results.
3 - Squat first, people pick the weight they wanna start on, lightest weight goes first, then everyone gets a shot at whatever weight they've chosen. You pick your next attempt and then go in the original order til everyone's got 3 attempts. Then do the same for presses and DLs. Obviously with breaks and warm ups between each.

There's your questions answered. Get signed up.

gymfreak

Wednesday 6th October

Squats-These killed my hip flexors
20kg x 8
30kg x 8
40kg x 5 (3 sets)
45kg x 5 (2 sets)

single leg deadlifts
16kg 4 sets of 8 reps a side.

hanging leg raises
3 sets of 10 reps

arnold press
7.5kg x 8
10kg x 8
12.5kg x 5 (5 sets)

dumbbell rows
15kg x 8 (4 sets)

ghr side raises - 3 x 10

bicep curls

Got roped into going to a boxercise class after, with a friend who was partnerless.

Inspector Coptoor

Thursday 7th October


Rest Day

brianthebard

lol

gymfreak

Liam Henners257 wrote: »

Thursday 7th October


Rest Day

:D:D funny man!
Sunday is the day of rest/hangover

......Bet you are doing conditioning 2m and your just afraid that I'll break ya:pac:

Will Heffernan

gymfreak wrote: »

Wednesday 6th October

leg and ab stuff

db incline chest press
7.5kg x 8
10kg x 8
12.5kg x 5 (5 sets)

back ab and gunz

Is what you meant to say.

gymfreak

Will Heffernan wrote: »

Is what you meant to say.

Simplicity in it's finest...works for me!
In fairness I just copied and pasted what you wrote last week:pac:

Will Heffernan

gymfreak wrote: »

Simplicity in it's finest...works for me!
In fairness I just copied and pasted what you wrote last week:pac:

That's only because that was what you did last week rather than what you did this week

Inspector Coptoor

gymfreak wrote: »

:D:D funny man!
Sunday is the day of rest/hangover

......Bet you are doing conditioning 2m and your just afraid that I'll break ya:pac:

No, cant make it to IP tomorrow as I have to supervise study tomorrow evening after school and am in at 7 am before school for session with the rugby lads.

Im doing a conditioning session on Friday after school so you can bring it then if you want!

gymfreak

Will Heffernan wrote: »

That's only because that was what you did last week rather than what you did this week

So....what your really trying to say is...that not only am I **** at counting rounds, timing, testing, I now have a **** memory aswell:(
.......so when am I gonna find something I am good at?:D

Inspector Coptoor

you're good at beating guys in C Blocks/

And if those guys, namely, me, can do the timing and rep counting for you, then happy days.

gymfreak

Liam Henners257 wrote: »

No, cant make it to IP tomorrow as I have to supervise study tomorrow evening after school and am in at 7 am before school for session with the rugby lads.

Im doing a conditioning session on Friday after school so you can bring it then if you want!

I'll be ferrying my chickens home after school on Friday...can't have any more deaths on my hands:eek:

Liam Henners257 wrote: »

And if those guys, namely, me, can do the timing and rep counting for you, then happy days.

True, true.

gymfreak

Thursday 7th October
C1
Conditioning Block-10mins
50kg Prowler Push
Farmer Walk 24kg kb's
10 rounds

Workblock-15mins
5 Suitcase deadlift e/s
10 db floor press
10 band pullups
11 rounds-pullups ruined my time on this one
edit:...on second thoughts could possibly be 10 rounds..not sure
Conditioning Block-10mins
50kg Prowler Push
Farmer Walk 24kg kb's
11 rounds

Work block-15mins
5 step ups e/s
10 push press 7.5kg
10 inverted rows
just a few inverted rows away from 11 rounds on this one..:( ..next time

Really liked the conditioning blocks today..athough the feeling was slightly different during them as opposed to after them:)

the drifter

`what surface are you pushing the prowler on?

gymfreak

Pushing it indoors, on concrete ground (at least i think its concrete). Cen fath??

the drifter

if you were moving a 50kg prowler on grass then you would be some sort of freak...


oh.....wait....:P