Healthy and Strong

banshee_bones

Red Cortina wrote: »

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

A Saturday would probably suit us better then! least we won't be rushing either.

training plan sounds interesting! what did you have in mind? :pac:

Red Cortina

banshee_bones wrote: »

training plan sounds interesting! what did you have in mind? :pac:

Em, was sorta thinking of leaving that up to Karla:)

banshee_bones

Red Cortina wrote: »

Em, was sorta thinking of leaving that up to Karla:)

Yeah thats fine by me!

Red Cortina

Friday 01 Jul 11 - Repeat of Wednesday's Kettlebell Class

Warm Up - 2 rounds
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Followed by 2 rounds of
Wall Squats
Goblet Squats
Hip Mobility

KB Swings
12kg x 10
12kg x 10

Main Workset - 6 rounds of
2 x 8kg LH Swings
2 x 8kg LH High Pulls
2 x 8kg LH Snatchs
2 x 8kg LH TGUs
2 x 8kg RH Swings
2 x 8kg RH High Pulls
2 x 8kg RH Snatchs
2 x 8kg RH TGUs

Followed by more one handed swings, high pulls and snatches

Finisher
120 x 14kg KB Swings in 4 mins

Hamstring stretch to finish

gymfreak

Red Cortina wrote: »

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

Leave it with me and I'll get back to the pair of ye:)

Red Cortina

Saturday 02 Jul 11 - Kettlebell Class

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

KB Swings to warm up
14kg x 10
14kg x 10
14kg x 10

Main Workset
Ladder of one hand KB swings from 5 to 15 with 12kg KB

8kg KB Windmills x 5 e/s

Then lots of horrible stretching:)

banshee_bones

What kinda stuff are you doing for thoracic mobility?

Red Cortina

banshee_bones wrote: »

What kinda stuff are you doing for thoracic mobility?

Kinda hard to describe. Lying on a mat with a foam roller under the middle of your back you lift your head/chest up and down.

We also do the exercise called 'Quadruped Extension Rotation' described in this article http://www.livestrong.com/article/481166-a-closer-look-at-shoulder-pain/

Red Cortina

Wednesday 06 Jul 11

Warm Up - 2 rounds
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Goblet Squats

Crosstrainer - burned off 200kcals:rolleyes:

Kettlebell Class

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

KB Swings - 5 rounds
14kg x 15
16kg x 10
20kg x 5

Main Workset - 5 rounds of
5 x 8kg LH Clean and Press
5 x 8kg Reverse Lunges
5 x 8kg RH Clean and Press
5 x 8kg Reverse Lunges

Lots of stretching/mobility work to finish

Red Cortina

Saturday 09 Jul 11 - Kettlebell Class

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

Main Workset
5 x 32kg KB DL
3 x 12kg LH KB Clean
3 x 12kg RH KB Clean
5 x 12kg Goblet Squats
20 x 12kg Alternating Swings

8kg TGUs

Then lots of stretching
Really enjoyable class:)

Red Cortina

Monday 11Jul11

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

Deadlifts
30kg x 8
40kg x 8
50kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5

Step Ups
BW x 8
2kg x 8
2kg x 8
2kg 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
25kg x 4

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: Really had to force myself to go to the gym, I'm knackered these days:( I was supposed to do the last 2 deadlift sets at 60kg but just felt too tired

Red Cortina

Tuesday 12Jul11

Trained at home outside in the sunshine today:)

Skipping for 10 mins

7 rounds in 15mins of
5 x 8kg KB Military Press e/s
5 x 12kg KB Row e/s
20 x 16kg KB DH Swings

And that was all I got time for....

Red Cortina

Wednesday 13 Jul 11 - Kettlebell Class

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

Skills
Lots of snatches w/8kg KB

Main Workset - 8 rounds
10 x 12kg KB Reverse Lunges (5 e/s)
10 x 12kg KB Supported Rows (5 e/s)
20 x 12kg Alternating Swings (5 e/s)

Some TGUs w/ 8kg KB

Followed by lots of stretching

Comments: I suck at reverse lunges

Red Cortina

Thursday 14Jul11

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

plus another stretch to assist the squats

Box Squats
20kg x 8
30kg x 5
35kg x 5
40kg x 5
40kg x 5
40kg x 5
42.5kg x 5
42.5kg x 5
Will try and do 5 x 5 with 42.5kg next week

Band Pull Downs
20 x 3

Straight Leg DL
50kg x 8
50kg x 8
50kg x 8
These were too heavy at 50kg but was too lazy to lower the weight. I didn't really feel much tension in my hamstrings cause I was trying to get through them ASAP.

Band Assisted Chin Ups - Neutral Grip
Grey Band x 5
Grey Band x 5
Grey Band x 5
Green Band x 3
Green Band x 2
The grey band ones felt easy enough so I did the last couple of sets with the green one.

DB Floor Press
9kg x 12
9kg x 12
9kg x 12
9kg x 12
9kg x 12
Should probably have gone with the 10kg DBs for this but chickened out

KB Side Bends
14kg x 15
14kg x 15
14kg x 15
Probably time I used a 16kg KB here...

Overhead Tricep Extensions
5kg x 100 in 4m18s
Need to HTFU and do the tricep extensions with a 10kg plate

Hamstring stretching to finish

No training til next Monday as off to a wedding at the weekend:)

Red Cortina

Saturday 16 Jul 11 - Hotel Gym

Crosstrainer - 10 mins

Warm Up
Squats
Scap Push ups
Leg swings/Lateral leg swings
3L's
Leg swings/Lateral leg swings
YTW's
Quad walks

2 Rounds of:
Push Press x 10 e/s
Renegade Rows x 10 e/s
Side Arches x 10 e/s
Squats x 10 e/s
DB Swings x 20

____________________________________________
Monday 18Jul11

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

Deadlifts
15kg x 8
35kg x 5
45kg x 5
55kg x 3
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
Delighted with these:)

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

Plank
60secs on/60 secs break x 3 - last 2 rounds were with a 2.5kg plate
Defo should have upped the weight on these before now, really felt my abs working with the plate on my bum

Bench Press
20kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
25kg x 5
25kg x 5
Had to fight for the last couple of reps for the sets with 25kg but didn't pin myself. All good:)

DB Rows
10kg x 8
12kg x 8
12kg x 8
12kg x 8
Felt form was going on these towards the end

Hamstring Stretching

Comments: Energy levels ok today, considering work is super busy right now. Overall a great session:)

banshee_bones

Was going to suggest that training session with gymfreak because I'm on leave tomorrow for a week until I remembered gymfreak has the GPC's this weekend! :pac:

Red Cortina

banshee_bones wrote: »

Was going to suggest that training session with gymfreak because I'm on leave tomorrow for a week until I remembered gymfreak has the GPC's this weekend! :pac:

Yup, she'll have her hands full with that:)

Wednesday 20 Jul 11 - Kettlebell Class

Warm Up - 2 rounds

Skills
TGU w/8kg KB and 12kg KB
Didn't do so well with the 12kg:(

Main Workset - ? rounds in 15 mins
5 x 8kg KB LH Swing
5 x 8kg KB LH Clean & Press
5 x 8kg KB Goblet Squats
5 x 8kg KB RH Swing
5 x 8kg KB RH Clean & Press
5 x 8kg KB Goblet Squats

Followed by lots of mobility stuff

Red Cortina

Friday 22Jul11

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

plus another stretch to assist the squats

Box Squats
15kg x 8
20kg x 8
30kg x 5
40kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
45kg x 5

Band Pull Downs
20 x 3

Straight Leg DL
47.5kg x 8
47.5kg x 8
47.5kg x 8

Band Assisted Chin Ups - Neutral Grip
Grey Band x 6
Grey Band x 6
Grey Band x 6
Grey Band x 6
Grey Band x 6
Trying to up the volume on these

DB Floor Press
9kg x 12
10kg x 12
10kg x 12
10kg x 12
10kg x 12

KB Side Bends
16kg x 15
16kg x 15
16kg x 15

Overhead Tricep Extensions
10kg x 10
5kg x 90
10kg plate was too hard to dropped back down to the 5kg one

No hamstring stretching:( so going to do it now while watching the telly:)

Red Cortina

Saturday 23 Jul 11 - Kettlebell Class
Great class done outside in the sunshine:)

Warm Up - 2 rounds
Thoracic Mobility/Bird Dogs
Touch toes/Squats/Up again
Back-to-wall squats
Scap Push Ups
Shoulder Dislocates
Overhead Squats

Main Workset - 10 rounds around a square on the football pitch
Throw from Hips w/12lb Med Ball
16kg KB Farmers Walk
Throw from Chest w/ 8lb Med Ball
8kg KB Waiter Walk

Finisher - 2 rounds
12kg KB Swing-Walks
14kg KB Swing-Walks

Followed by lots of hip mobility stuff

Comments: My hip mobility sucks - lots of work to do...

Red Cortina

Sunday 24Jul11
Had some killer DOMS from the class yesterday

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

Deadlifts
30kg x 8
40kg x 5
52.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5

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

Plank
With 2.5kg Plate
60secs on/60 secs break x 3

Bench Press
20kg x 5
22.5kg x 5
22.5kg x 5
25kg x 5
25kg x 5
25kg x 5

DB Rows
9kg x 8
9kg x 8
9kg x 8
9kg x 8

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

Hamstring stretching to finish

Red Cortina

Tuesday 18Jul11 - S2

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

Front Squats
20kg x 5
20kg x 5
30kg x 5
30kg x 5
30kg x 5
35kg x 5
35kg x 5

SL RDL
14kg KB x 8 e/s
14kg KB x 8 e/s
14kg KB x 8 e/s
14kg KB x 8 e/s

Seated Plate Shifting
30 secs on / 30 secs off x 3
Done with 2 x 2.5kg and 2 x 1.25kg plates

Floor DB Press
10kg x 5
12kg x 5
12kg x 5
12kg x 5
12kg x 5

BB Rows
15kg x 8
15kg x 8
15kg x 8
15kg x 8

Weighted Planks w/5kg plate
45 secs on / 45 secs off x 3

EZ Bar Curls
Bar x 10
Bar + 5kg x 8
Bar + 5kg x 8

Hamstring Stretching

Red Cortina

Wednesday 27 Jul 11 - Kettlebell Class

Warm Up - 2 rounds

Main Workset -15 mins of
TRX Rows
8kg KB Snatch
BW Step-Ups
20kg KB Swing

Skills
8kg TGUs and 12kg half TGUs

Followed by lots of mobility stuff

Red Cortina

Saturday 30 Jul 11 - Kettlebell Class
Class outside again with a hangover:(

Warm Up - 2 rounds
Thoracic Mobility/Bird Dogs
Touch toes/Squats/Up again
Back-to-wall squats
Scap Push Ups
Shoulder Dislocates
Overhead Squats

Main Workset - 15 mins of
15 x 12kg KB DH Swings
5 x 12kg KB Squats
10 x 12kg KB Alternating Hand Swings
5 x 12kg KB Lunges (each side)
5 x 12kg KB Cleans (each side)

Followed by lots of stretching

Comments: Won't be making a habit of going out on a Friday night, much prefer training without the hangover, thank you very much!

Red Cortina

Tuesday 02Aug11

Warm Up
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under

Trap Bar Deadlifts
20kg x 5
30kg x 530kg x 5
40kg x 5
50kg x 5 - low handles
55kg x 4 - low handles
50kg x 5 - high handles
50kg x 5 - high handles
50kg x 5 - high handles
Getting used to the different bar, haven't really used it much before

Glute Ham Raise on Lat Machine
4 x 8

Loaded Side Bridging
3 x 30" per side

Chin Up - Grey Band
6, 5, 6, 6, 6

Push Press
15kg x 8
15kg x 8
15kg x 8
15kg x 8

Hanging Leg Raise
3 x 10

Plate Extension
10kg x 8
10kg x 8

Hamstring Stretching

Red Cortina

Wednesday 03 Aug 11

Warm Up - 3 rounds
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under

Workblock - 7 (?) rounds
5 x 16kg Single KB Deadlift
5 x 8kg KB Military Press
5 x Grey Band Pull Ups

Kettlebell Class
Skills
Cleans w/8kg KB
Snatches w/8kg KB and 12kg KB

Workblock - 16 rounds in 15.30 mins
10 x 12kg KB DH Swings
5 x 8kg KB Rows
6 x Push Ups on knees

Followed by lots of stretching

Comments: Got some great pointers on doing push ups tonight:)

Red Cortina

I've had myself a fine dose of DOMS yesterday and today. I don't think I remember having such bad DOMS in my hamstrings before.:eek:
And my back/shoulders were in bits from the push-ups that I did on wed night. Was fine today once I started moving...

05Aug11- S2

Warm Up - 2 rounds
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under
Plus some more doorway squats

Front Squats
20kg x 5
20kg x 5
27.5kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5

SL RDL
14kg KB x 8 e/s
14kg KB x 8 e/s
14kg KB x 8 e/s
14kg KB x 8 e/s

Seated Plate Shifting
40 secs on / 20 secs off x 3
Done with 2 x 2.5kg and 2 x 1.25kg plates

Floor DB Press
12kg x 5
12kg x 5
12kg x 5
12kg x 5
12kg x 5
To be upped to 12.6kg next time...

BB Rows
15kg x 8
15kg x 8
15kg x 8
15kg x 8

Seated Plate Shifting
40 secs on / 20 secs off x 3
Done with 2 x 2.5kg and 2 x 1.25kg plates
This was supposed to be weighted planks but I forgot...

EZ Bar Curls
Bar + 5kg x 8
Bar + 5kg x 8

Hamstring Stretching

Dotcomdolly

Red Cortina wrote: »

Comments: Got some great pointers on doing push ups tonight:)

Care to share? The programme I'm doing at the mo, she loves pushups

Red Cortina

Dotcomdolly wrote: »

Care to share? The programme I'm doing at the mo, she loves pushups

I'm actually rubish at pushups:pac: and can't do 1 full proper one. I was doing those ones on wed on my knees, girlie style:o:pac:


However I had a moment of enlightenment when I got some new cues from Colin. They were (if I can remember them):

• Hands should be behind shoulders(if that makes sense?)
• And head neutral with you trying to touch the floor with the top of your nose
• Also your back should be in a neutral position

So when I changed my hands to a better position so that they were not underneath my shoulders, but down again from that, my shoulders blades seemed to lock down, like they should when you bench, giving a much more solid, stable base off which to push. I just felt a lot stronger in that position.

I think I just have pretty weak upper body strength.:(
Can you do a full, proper push up?

Dotcomdolly

Thanks, I will give that a proper read again when I haven't been drinking wine !
I can do about 4 or 5 on toes before dropping to knees.

Red Cortina

Saturday 06Aug11

Warm Up - 3 rounds
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under

Crosstrainer
130cals in 10 minutes

Workblock - 6 rounds in 15 minutes
10 x 14kg KB Squats
5 x 8kg KB Push Press
10 x Inverted Rows

Spin Bike - 10 minutes
20 secs on / 10 secs off

Burpees
5 x 10