Healthy and Strong

Inspector Coptoor · 01-10-2010 8:35pm

maybe next time you'll be hardcore enough to last til the 6am bjj rolling session, the manchild beating up the trapman, and the infamous 7 am posedown........

Hanley · 01-10-2010 8:38pm

Liam Henners257 wrote: »

maybe next time you'll be hardcore enough to last til the 6am bjj rolling session, the manchild beating up the trapman, and the infamous 7 am posedown........

I'm plenty hardcore. It was others dragging me down.

December's pretty sweet tho. Gives me loads of time to dial in my diet.

Red Cortina · 12-10-2010 9:35pm

5th Oct - Legs
3 rounds of:
Leg Curls (5-7 reps)
SSL Deadlift (10-12 reps)
Leg Curls (AMRAP)
Back Squat (6-8 reps)
Leg Press (10-12 reps)
Back Squat (AMRAP)
Didn't record what weights I used..

7th Oct - Chest & Back plus arms
3 rounds of
Lat Pulldown - assisted negative chin for 1st + 2nd sets, 31.6kg x 6
Prone Lateral Raises - 0.5kg x 12, 0.5kg x 12, 0.5kg x 12
Lat Pulldown (AMRAP) - Chin, chest pull thing, 29.3kg x 1245 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10
60 deg Incline Press - 8kg x 10, 8kg x 10, 8kg x 10
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10

2 rounds of
EZ bar triceps extension - 14kg x 8, 14kg x 8
Bench Press - 15kg x 8, 15kg x 8
EZ bar triceps extension - 12kg x 6, 12kg x 8
EZ bar curls - 12kg x 7, 12kg x 7
Dumbell curls - 5kg, 7, 5kg x 7
EZ bar curls - 12kg x 5, 12kg x 5

9th Oct - Legs
3 rounds of
Leg Curls - 33kg x 7, 40kg x 7, 40kg x 7
SSL Deadlift - 45kg x 12, 45kg x 12, 45kg x 12
Leg Curls (AMRAP) - 33kg x 15, 33kg x 15, 33kg x 15
Back Squat - 35kg x 8, 32.5kg x 8, 30kg x 8
Leg Press - 5kg x 12, 2.5kg x 12, 2.5kg x 12
Back Squat (AMRAP) - 30kg x 8, 30kg x 6, 27.5kg x 6

11th Oct - Chest & Back
3 rounds of
Lat Pulldown - 32kg x 4, 27kg x 6, 27kg x 6
Prone Lateral Raises - 0.5kg x 12, 1.25kg x 12, 1.25kg x 12
Lat Pulldown (AMRAP) - 27kg x 6, 22.5kg x 15, 27kg x 5
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10
60 deg Incline Press - 8kg x 10, 8kg x 8, 8kg x 7
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10

Plus finished off with 12 rounds of 40secs of 12kg KB swings followed by 40secs rest. (Won't be doing that again for a while, got a nice couple of blisters for my trouble...)

12th Oct - Legs
3 rounds of
Leg Curls - 34kg x 7, 31.6kg x 6, 31.6kg x 5
SSL Deadlift - 45kg x 12, 45kg x 12, 45kg x 12
Leg Curls (AMRAP) - 29.3kg x 6, 27kg x 5, 27kg x 2
Back Squat - 35kg x 8, 30kg x 8, 30kg x 8
Leg Press - 5kg x 12, 5kg x 12, 5kg x 12
Back Squat (AMRAP) - 25kg x 8, 27.5kg x 8, 27.5kg x 8

Finished up with 4 mins of 20secs on, 10 secs rest of skipping w/5kg rope and 4 mins of 20secs on, 10 secs rest on spin bike.

Red Cortina · 18-06-2011 4:22pm

Time to get this log up and running again as I need to be accountable to something.

Saturday 18Jun11

Warm Up
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Deadlifts
20kg x 8
40kg x 8
50kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Step Ups
BW x 8
BW x 8
BW x 8
BW x 8

Plank
60secs on/60 secs break x 3

Bench Press
20kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

DB Rows
10kg x 8
10kg x 8
10kg x 8
10kg x 8

Side Planks
30secs on RHS/30secs break/30secs LHS/30secs break x 3

Hammer Curls
6kg x 8
6kg x 8
6kg x 8
6kg x 8

Comments: Would like to up the weight for the deadlifts next time as got all reps today and might be better off sticking with 22.5kg on the bench as I struggled to get the last few reps.

banshee_bones · 18-06-2011 6:25pm

Great to see you logging again, keep up the good work

Red Cortina · 19-06-2011 1:50pm

Sunday 19Jun11

24kg KB carries and jogs for 10mins

20 x 12kg DH KB swings
5 x Military Press
5 x rows
8 rounds in 15mins

Hands were not in good shape after the carries, plus there wasn't room to do the carries again so instead I did:
10mins on Crosstrainer and worked off 125 calories

20 x 12kg DH KB swings
5 x Military Press
5 x rows
8 rounds in 15mins

Red Cortina · 20-06-2011 10:26pm

Monday 20Jun11

Box Squats
20kg x 8
30kg x 5
35kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Band Pull Downs
20 x 3

Straight Leg DL
45kg x 8
45kg x 8
45kg x 8

Band Assisted Chin Ups - Neutral Grip w/ Green and Blue Band
5 x 5

DB Floor Press
8kg x 12
8kg x 12
8kg x 12
8kg x 12
8kg x 12

KB Side Bends
14kg x 15
14kg x 15
14kg x 15

Overhead Tricep Extensions
5kg x 100 in 4:43

Comments:
1. I'm not going to squat again until I can get them checked
2. Need to buy another band as the chin ups are too easy with the green and blue band but can't do them with just the green band on its own
3. The 2kgs of fat which I acquired on the cruise are still with me:(
4. There are some amount of dweebs in this world who spend their time doing quarter and half squats, and I've seen a fair few of them today and this weekend at the gym:(

cmyk · 21-06-2011 12:04pm

Red Cortina wrote: »

1. I'm not going to squat again until I can get them checked

I'll be up there tonight, looked fine last week?

Red Cortina wrote: »

Need to buy another band as the chin ups are too easy with the green and blue band but can't do them with just the green band on its own

New bands in the gym as of last night! Same as in IP.

Red Cortina · 21-06-2011 2:39pm

cmyk wrote: »

I'll be up there tonight, looked fine last week?

I can't train tonight but thanks for letting me know.
Will catch up with you tomorrow at the KB class if that's alright.

cmyk wrote: »

New bands in the gym as of last night! Same as in IP.

Nice! Felt like a bit of a lame ass using both those bands.

Red Cortina · 22-06-2011 10:18pm

Wednesday 22Jun11

KB Class

Warm Up

9 rounds in 15 mins with a 12kg KB of
5 x Double Hand Swing
5 x LH Swing
1 x Clean
5 x LH Squat
5 x Double Hand Swing
5 x RH Swing
1 x Clean
5 x RH Squat

Finished up with 6 mins of KB swings with 12kg KB

Felt awful all day and probably shouldn't have trained tonight. But I did and had to leave the class early:(
London tomorrow for the weekend so no gyming til next Tues

Red Cortina · 28-06-2011 9:16pm

Had a great time in London at the weekend but now it's back to reality...

Tuesday 28Jun11

Warm Up
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Deadlifts
20kg x 8
40kg x 8
50kg x 5
60kg x 5
60kg x 5
60kg x 3 (4th rep at 60kg just was not happening)
57.5kg x 5
57.5kg x 5

Step Ups
BW x 8
BW x 8
2kg x 8
2kg x 8

Plank
60secs on/60 secs break x 3

Bench Press
20kg x 5 (Warm Up)
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

DB Rows
10kg x 8
10kg x 8
10kg x 8
10kg x 8

Side Planks
30secs on RHS/30secs break/30secs LHS/30secs break x 3

Comments: Deadlifts are getting harder. Next target will be 5 sets of 57.5kg x 5. Didn't bother sticking around to do the hammer curls as I was bloody starving.

gymfreak · 28-06-2011 9:24pm

What do you plan on doing with the bench the next day?

Also, with the DL, another option would be 60kg x 3 for 5 sets, then the time after 60kg x 4/5...or you could stick with the 57.5kg x 5 x 5

Red Cortina · 28-06-2011 9:46pm

gymfreak wrote: »

What do you plan on doing with the bench the next day?

Hahahaha!
The first set was a warm up. The other 5 sets were the actual worksets. And yes, I am a weak ass:o Maybe I shoulda stuck around and worked da gunz:pac:

gymfreak wrote: »

Also, with the DL, another option would be 60kg x 3 for 5 sets, then the time after 60kg x 4/5...or you could stick with the 57.5kg x 5 x 5

I thought of doing 60kg x 3 for the last 2 sets but then I remembered Colin saying to me (I think?) that I should make sure that I get all 5 reps in each set. So that's why I took some weight off.

gymfreak · 28-06-2011 10:08pm

Red Cortina wrote: »

Hahahaha!
The first set was a warm up. The other 5 sets were the actual worksets. And yes, I am a weak ass:o Maybe I shoulda stuck around and worked da gunz:pac:

Okay, but are you going to stay at the same weights next day or up it? I suppose all the volume is probably bestfor you at the moment rather than lowering the reps.

I thought of doing 60kg x 3 for the last 2 sets but then I remembered Colin saying to me (I think?) that I should make sure that I get all 5 reps in each set. So that's why I took some weight off.

if you were going to do 60kg x 3 I'd be saying to do it from the first set. But yeh, maybe sticking with 5's would be good volumewise.

I was absolutely famished as well today..and still am. Eating all around me, but only the good stuff of course:)

Red Cortina · 28-06-2011 10:14pm

gymfreak wrote: »

Okay, but are you going to stay at the same weights next day or up it? I suppose all the volume is probably bestfor you at the moment rather than lowering the reps.

You have got to remember that I have, in the not so recent past, been pinned by 26 or 27kgs! I'm just not so strong on the bench press.
TBH I was thinking of keeping it at 22.5kg as I don't want to fail any reps and there is no way I'll get 5 x 5 with 25kgs

gymfreak wrote: »

if you were going to do 60kg x 3 I'd be saying to do it from the first set. But yeh, maybe sticking with 5's would be good volumewise.

I was absolutely famished as well today..and still am. Eating all around me, but only the good stuff of course:)

Good stuff!

banshee_bones · 29-06-2011 11:58am

Red Cortina wrote: »

You have got to remember that I have, in the not so recent past, been pinned by 26 or 27kgs! I'm just not so strong on the bench press.
TBH I was thinking of keeping it at 22.5kg as I don't want to fail any reps and there is no way I'll get 5 x 5 with 25kgs

You are not alone! I think my bench is around the same, and its not going anywhere because Im not working on it, el heffe said I won't get anything out of it ~shrugs~

but bench is a different animal to everything else, the slightest weight increase (imo) can feel like a ton!

Red Cortina · 29-06-2011 12:49pm

banshee_bones wrote: »

You are not alone! I think my bench is around the same, and its not going anywhere because Im not working on it, el heffe said I won't get anything out of it ~shrugs~

Glad to hear it!

banshee_bones wrote: »

but bench is a different animal to everything else, the slightest weight increase (imo) can feel like a ton!

Totally agree. But hey, I'm in this for the long term so I don't mind puttering along doing a bit each week to try and get better/stronger:)

banshee_bones · 29-06-2011 2:46pm

Red Cortina wrote: »

Glad to hear it!

Totally agree. But hey, I'm in this for the long term so I don't mind puttering along doing a bit each week to try and get better/stronger:)

Thats a good minset to have, it's one I aspire to have if I could just settle into a routine! Almost there! Currently trying to work on the food side of things which is the hardest part.

Red Cortina · 29-06-2011 10:26pm

Wednesday 29 Jun 11 - Kettlebell Class

Warm Up - 2 rounds
Bird Dogs
Hip Aeroplanes
Wall Slides
Wall Squats
Hip Mobility
Thoracic Mobility

KB Swings
12kg x 10
12kg x 10

Main Workset - 3 rounds of
2 x LH Swings
2 x LH High Pulls
2 x LH Snatchs
2 x LH TGUs
2 x RH Swings
2 x RH High Pulls
2 x RH Snatchs
2 x RH TGUs

Followed by more one handed swings, high pulls and snatchs

Finisher
110 x 14kg KB Swings in 4 mins

Comments: Hands are a bit sore after all those swings/high pulls/snatchs

Red Cortina · 01-07-2011 9:25am

Thursday 30Jun11

Warm Up
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Box Squats
20kg x 8
20kg x 8
30kg x 5
35kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Band Pull Downs
20 x 3

Straight Leg DL
45kg x 8
45kg x 8
45kg x 8

Band Assisted Chin Ups - Neutral Grip w/ Grey Band
5 x 5

DB Floor Press
8kg x 12
8kg x 12
10kg x 12
10kg x 12
10kg x 12

KB Side Bends
14kg x 15
14kg x 15
14kg x 15

Overhead Tricep Extensions
5kg x 100

Hamstring stretch to finish

Comments:
1.) Cmyk checked my squats and am doing ok:)
2.) Plan for next session of Box Squats is to go for 3 x 5 @ 40kg and then 2 x 5 @ 42.5kg
3.) New bumper plates in gym are great:)
4.) Plan for next session of chin ups is to do 3 x 5 with the grey band and then try and do the last couple of sets with a green band
5.) Loads of folks from my old gym (not IP) were at bhaf last night so it was like a little reunion. Also meant I was chatting loads. Got to gym at 6pm and left at 8:20pm
6.) Reducing your body fat to 8% makes you look gaunt and old

gymfreak · 01-07-2011 9:32am

Sounds like things are ticking along nicely for you!:)

Red Cortina · 01-07-2011 10:08am

gymfreak wrote: »

Sounds like things are ticking along nicely for you!:)

Feels like I'm finally back in the groove alright:cool: and I'm loving the kettlebell classes. Have started doing snatches and stuff which I hadn't done before.

If you fancy taking a trip to the southside to train one of these days let me know. It's not that far away really:pac:

G86 · 01-07-2011 10:17am

Red Cortina wrote: »

6.) Reducing your body fat to 8% makes you look gaunt and old

8%?? Seriously??? I remember seeing pics of G'em when hers was around 13% and she was pure ripped, I can't even imagine what 8% would look like on a woman!

Was reading about the bench there too, why not just get a spotter and go for it?

Red Cortina · 01-07-2011 10:27am

G86 wrote: »

8%?? Seriously??? I remember seeing pics of G'em when hers was around 13% and she was pure ripped, I can't even imagine what 8% would look like on a woman!

Nope, not me! A trainer who used to be in my old gym was there last night and he is down to 8% BF. That comment was about him. I didn't even recognise him last night:pac: You would have loved to have been there, he whipped out a photo of his abs pretty much straight after I went over to say hi!:pac:

I would guesstimate my BF% to be pretty much as it was when I was at IP and not a hope of me having any interest in doing anything about it either! Don't need my periods to go awol again, and that happened when I was at 17% BF.

G86 wrote: »

Was reading about the bench there too, why not just get a spotter and go for it?

Ah, I'm just a weak ass when it comes to benching. I was seriously struggling with 22.5kg for the last couple of reps:pac: As I said before to banshee_bones, I'm in this for the long haul so maybe next year I'll be up to 30kgs:rolleyes:

gymfreak · 01-07-2011 10:39am

Red Cortina wrote: »

Feels like I'm finally back in the groove alright:cool: and I'm loving the kettlebell classes. Have started doing snatches and stuff which I hadn't done before.

If you fancy taking a trip to the southside to train one of these days let me know. It's not that far away really:pac:

I'll a lot of free time at the moment so it's quite the possibility!

Ah, I'm just a weak ass when it comes to benching. I was seriously struggling with 22.5kg for the last couple of reps As I said before to banshee_bones, I'm in this for the long haul so maybe next year I'll be up to 30kgs

I've actually kept training diaries for years, and was looking back over one the other night. I was benching 30kg last year..so patience and consistency is where it is at:)

Red Cortina · 01-07-2011 10:47am

gymfreak wrote: »

I'll a lot of free time at the moment so it's quite the possibility!

Cool! We could do a conditioning session or something

gymfreak wrote: »

I've actually kept training diaries for years, and was looking back over one the other night. I was benching 30kg last year..so patience and consistency is where it is at:)

I like hearing stuff like that, fills me with a bit lot of hope

banshee_bones · 01-07-2011 11:09am

gymfreak wrote: »

I'll a lot of free time at the moment so it's quite the possibility!

I've actually kept training diaries for years, and was looking back over one the other night. I was benching 30kg last year..so patience and consistency is where it is at:)

Red Cortina wrote: »

Cool! We could do a conditioning session or something

I like hearing stuff like that, fills me with a bit lot of hope

Can I come play too?! :pac:

Red Cortina · 01-07-2011 11:13am

banshee_bones wrote: »

Can I come play too?! :pac:

Yay! Totally!
But you do realise that we will both have our butts kicked by Karla!!!!

banshee_bones · 01-07-2011 11:14am

Deadly. Let me know what dates/times/gyms suit and we will work it out from there

Ah I'm wellllllll used to that! Watching her do unassisted pullups in I.P I used to just shout "bitch!" at her til she stopped

Red Cortina · 01-07-2011 11:19am

banshee_bones wrote: »

Deadly. Let me know what dates/times/gyms suit and we will work it out from there

Well I can do after work Monday to Friday or Saturday!
We could leave it to the northsider to work out what suits?
And to also could up with a training plan for the day too??:P