Monster in the making :)

Antisocialiser

You're a squat.

Worst session ever.

Antisocialiser

Workout A

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
75kg - 1x2
85kg - 3x5

Bench Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
55kg - 1x2
67.5kg - 3x5


Chin-ups
1x10
1x7
1x4

Better than monday feel conscious that im wasting my time if im not doing them right so thats why i took a **** fit over technique on monday. Stayed with 85 and as far as i could tell without a mirror (gaa club gym) they were solid.

Bench was fine.

Could have got more chins except other players trying to conduct a conversation with me while im banging them out GGGGRRRRRRRRRR.....

Antisocialiser

Workout B

Squat
20kg - 2x5
45kg - 1x5
67.5kg - 1x3
77.5kg - 1x2
87.5kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x2
110kg - 1x5 PB

Happy with the squat although i thought my dinner was gonna come up at one stage

Press flew up. Here's hoping i can smash 52.5

Deadlift pb is cool. I think im gonna start going up in 5kgs from now on though. :D:D

https://www.youtube.com/watch?v=Ip4IrRGxMCw

I can haz deadliftz

Antisocialiser

Workout C

Squat
20kg - 2x5
45kg - 1x5
65kg - 1x3
80kg - 1x2
90kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
60kg - 1x2
70kg - 3x5

Pull-ups
1x8
1x5
1x4

Antisocialiser

Havent trained in a while due to college and other commitments...

Workout A

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
77.5kg - 1x2
85kg - 1x5
90kg - 2x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
62.5kg - 1x2
70kg - 3x5


Chin-ups
1x9
1x6
1x6

Weak as a kitten... Squats technique for the 90s was terrible. Good to be back under the bar though.

Antisocialiser

WHOWSERZ its been a while....

Really slack with the consistency and tipping the scales at 85kg gave me the wakeup call i needed. Going to continue on with my starting strength and possibly throw in a few metcons here and there for fat loss.

Workout A

Squat
20kg - 2x5
40kg - 1x5
50kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
85kg - 3x5

Building up like this helped me control my technique which seemed grand. 15kg away from my original goal ---> big push to hit it starts now.

Bench Press
20kg - 2x5
40kg - 1x5
60kg - 1x5
70kg - 3x5

10kg away from goal.

Chin-ups
1x8
1x5
1x4

These have gone from an exercise i enjoyed to absolute torture! The weight gain obviously has not helped.


*Please God give me the willpower to not be such a pussy.

Antisocialiser

Workout B

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x5
70kg - 1x3
80kg - 1x2
87.5kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
47.5kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x5
100kg - 1x5
110kg - 1x3 Lost grip here so did another 1x3 with mixed grip

I think im going to use mixed grip for my deadlift worksets from now on as i feel my grip is limiting me.

Antisocialiser

Workout C


Yesterdays Workout

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x5
70kg - 1x3
80kg - 1x1 1x2
90kg - 3x5

Some dodgy reps here, the depth was fine although i was losing my posture on the 4 or 5th rep with each set. Moved on to the pull-ups because there was someone on the bench.

Pull-ups
1x8
1x5
1x4

Guy still on bench so i had to work in with a smaller warmup.

Bench Press
50kg - 1x3
60kg - 1x2
72.5kg - 2x5 1x4 Fail

Got all reps but the last one was assisted so im sticking with this weight for the next time.

Antisocialiser

Slight change of procedure in order to accomodate football and improve fitness test results as illustrated here

Also i couldnt get out of my drive due to the snow so i attempted a 10min AMRAP version of crossfit cindy:
5 Pull ups
10 Press ups
15 Bodyweight Squats

I got just over 5 rounds (one of which had chins) but my inability to do more pullups was my main undoing! Tough going but know i could have done so much better....

Hopefully ill get to the gym tomorrow.

Antisocialiser

First day of 2 week paleo cut.

Transforms Crossfit home workout 21
AMRAP 12min
6 20kg powerbag clean and press
12 press ups
24 situps

4 rounds - 12 situps off 5 rounds.

Antisocialiser

Day 2 Paleo diet: God i miss energy... it makes lifting heavy things so much easier

Workout B

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x3
80kg - 1x2
85kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x5 Mixed grip

Antisocialiser

Day 3: Chinups 1x8 1x8 1x9

Day 4:Workout C

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
77.5kg - 1x2
87.5kg - 1x5 1x4 1x5

Lost my breath in the hole on the second set = ****ed. Kinda bounced the last rep of the 3rd set.

Bench Press
20kg - 1x5
40kg - 1x5
60kg - 1x2
70kg - 3x5

Pull-ups
1x7
1x7
1x5

Antisocialiser

Day 5

Transforms Crossfit home workout 21
AMRAP 12min
6 20kg powerbag clean and press
12 press ups
24 situps

5 rounds - 24 situps off 6 rounds.

I put my feet under the edge of the bed to help with the situps so that probably made a good bit of difference!

Antisocialiser

Day 6

Workout A

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 1x2
87.5kg 1x5 1x3

Gave up as my technique was all over the place and i felt weak as a kitten. damn u deficit!

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 1x1
52.5kg - 2x5 1x3

Chin-ups
1x8
1x7
1x5

Totally zapped but not going to throw the baby out with the bathwater. The aim of the 2week cut is to lose bodyfat so ima power on through it!

Antisocialiser

Day 8: Weighed in this morning at at 12st 10lb! Thats 8lb in a week

84kg ----> 80.7kg

Happy out, had a cheat meal postworkout and wasnt fit for it: Homemade chicken and veg soup and a chicken granary roll. Next thursday Im gonna have a cheat DAY so thats cool - pity it doesnt fall on dominos 2 for 1 tuesdays

Crossfit Cindy AMRAP 10min
5 Pull ups
10 Press ups
15 Bodyweight Squats

6 Rounds here so plus one on my last effort. I had to sit down for ten minutes afterwards because i thought i might die.... the easier the pullups get the harder the 10minutes gets

Antisocialiser

Day 9

Got my Grid foamroller so i tried it out for about 20minutes an hour before my workout. I thought id be grand but it was excruciating in places if not very relieving... obviously had some knots i didnt realise where there! technique on the squats seemed alot smoother and more controlled but it might have been the wider stance.

Workout B

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x3
80kg - 1x2
85kg - 3x5

Bench Press
20kg - 1x5
40kg - 1x5
60kg - 1x3
70kg - 1x1
72.5kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x2
110kg - 1x1
120kg - 1x5 1.5 BW - PB

Mixed grip on the working set. Nice to hit a personal best.

Antisocialiser

Day 10

Foam rolling and stretching - about 20-30 minutes

Ladder with bodyweight squats and press-ups
Start with 2 reps of each exercise and add 2 reps each minute

Got to 9 minutes and then i was bayte. Ended with 18 squats and 18 pressups inside the minute.

Just something to keep me ticking over

Antisocialiser

Day 11:

Workout C

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
80kg - 1x1
87.5kg - 1x5 1x5 1x4

m3h

Press
20kg - 1x5
30kg - 1x5
40kg - 1x2
50kg - 1x1
52.5kg - 3x5 PB

Worked hard for this - last rep lasted about 7 seconds!

Pull-ups
1x7
1x7
1x7

Most reps totally deadhang

Antisocialiser

Day 13:

Workout A

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 1x2
87.5kg 2x5 1x3

Bench Press
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x1
75kg - 1x4 72.5kg 2x4

Chin-ups
1x8
1x7
1x6

Nothing but a salad to eat all day. Buckin bucked sur.

mrpink6789

You are benching 75 and eating salad all day and here's me eating about 4 cows a day and I still can't get passed 60! :P

Antisocialiser

mrpink6789 wrote: »

You are benching 75 and eating salad all day and here's me eating about 4 cows a day and I still can't get passed 60! :P

And you're destroying me in the squat As long as you're getting enough protein here's a couple of other things that have worked for me mrpink:

-Reset - 10% off and build back up.

-Slow controlled reps with less weight - totally hammering your triceps on the way down with a weight you can get 3x5 with. Good technique = better gains. Im learning this with my chins and pulls only now

Antisocialiser

Day 14:
Weight: 79kg So in two weeks i've lost 5kg (just 4lb in the last week though)

10,9,8,7,6,5,4,3,2,1
16kg KB Swings
Body Squats
Press-ups

7minutes 8 seconds

Stole this from Naos's log and replaced the inverted rows with pressups. Just got the kettlebell so swings may have been dodgy - need to look up some youtube vids.

Antisocialiser

Crossfit Cindy AMRAP 10min
5 Pull ups
10 Press ups
15 Bodyweight Squats

6 Rounds

Ran out of pullups here....

Antisocialiser

Ah it's yourself, Climpipe Mcgonigle is it?!

Current weight: 82kg (and fat)

Last night's workout:

Supersets

A1) Bench press - 60kg - 2x10 1x5
A2) Chin-ups - 1x10 1x5 1x3

B1) Bent over row - 50kg - 2x10 1x7
B2) Barbell pushups - 3x10
B3) Standing Russian twists - 15kg plate - 2x30 1x20

Let's see about making some progress then...

Antisocialiser

Squat
75kg - 3x5

Antisocialiser

Sunday Morning:

45 min conditioning session

Yesterday Evening:

Squat
80kg - 3x5

Bench
65kg - 3x5

Antisocialiser

Yesterday evening's workout:

SLDL
50kg 1x5
90kg 2x10 1x7

Sideways step-up on to box (barbell on back)
50kg 1x10 stepping from right side
60kg 1x10 left side
60kg 1x5 on left 1x5 on right

Squat
60kg 1x10
65kg 1x10
70kg 1x10

Medicine ball to abs
3x20

Everything grand but my grip was leaving me on the SLDLs. Good session after which I was unceremoniously picked out for some interval sprints.

12 minutes of 30 seconds sprint followed by 30 seconds jog.

Antisocialiser

Last night's workout:

Supersets

A1) Bench press - 60kg - 1x10 1x9 1x5
A2) Push-ups - 1x10 1x4 1x5

B1) Push-press - 40kg - 3x10
B2) Burpees - 3x10

Antisocialiser

Squat
82.5kg 3x5

Chin-ups
1x10 1x7 1x5