Healthy and Strong

Red Cortina

Tuesday 09Aug11

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

Trap Bar Deadlifts
20kg x 8
30kg x 8
40kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
Don't like using the trap bar:(

Glute Ham Raise on Lat Machine
4 x 8

Loaded Side Bridging w/2.5kg plate
3 x 30" per side

Chin Up - Grey Band
8, 7, 6, 5, 5

Push Press
15kg bar x 8
15kg bar x 3
6.6kg DBs x 8
8kg DBs x 8
Do not have a clue what happened to my push press with a 15kg bar. It didn't feel like I was doing them right so I abandoned the bar for DBs that were too light:(

Hanging Leg Raise
3 x 10

Plate Extension
10kg x 8
10kg x 8

Hamstring Stretching

gymfreak

Trap Bar Deadlifts
20kg x 8
30kg x 8
40kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

I saw the TBDL mentioned in your log a few days ago..and all it's done is make me want to test my TBDL..REALLY, REALLY BAD:pac::pac::pac: I'm blaming you! I think I may just test it..I am just dossing a wee bit this month anyway:D

Push Press
15kg bar x 8
15kg bar x 3
6.6kg DBs x 8
8kg DBs x 8
Do not have a clue what happened to my push press with a 15kg bar. It didn't feel like I was doing them right so I abandoned the bar for DBs that were too light

By far one of my favourite exerices. Something you've probably already copped but it took me a while to realise,,it's easier if you catch your breath at the top of the movement..well it is for me anyway.

Also, the weather is looking good for the weekend:)

Red Cortina

gymfreak wrote: »

I saw the TBDL mentioned in your log a few days ago..and all it's done is make me want to test my TBDL..REALLY, REALLY BAD:pac::pac::pac: I'm blaming you! I think I may just test it..I am just dossing a wee bit this month anyway:D

DO IT!!!!!

gymfreak wrote: »

By far one of my favourite exerices. Something you've probably already copped but it took me a while to realise,,it's easier if you catch your breath at the top of the movement..well it is for me anyway.

I was doing them and they just felt wrong, wrong, wrong!
Will try the breath thing the next time

gymfreak wrote: »

Also, the weather is looking good for the weekend:)

Deadly! I love training outside

banshee_bones

feck... completely forgot that was this weekend >.<

Red Cortina

You can still make it though???

banshee_bones

I don't know yet tbh! sorry!

Hanley

banshee_bones wrote: »

I don't know yet tbh! sorry!

Is that the second one you've bailed on? Tut tut!!

banshee_bones

Hanley wrote: »

Is that the second one you've bailed on? Tut tut!!

Dunno what your on about Hanley, because this is the first training session for me, red and gymfreak I have organised! :pac:

and actually the only reason I may have had to bail on this training session was to get a few friends of mine down the gym who expressed an interest in learning how to lift! Luckily this week doesnt suit them so were postponing it for a while.

Looks like I will see ya Saturday so!

Hanley

banshee_bones wrote: »

Dunno what your on about Hanley, because this is the first training session for me, red and gymfreak I have organised! :pac:

and actually the only reason I may have had to bail on this training session was to get a few friends of mine down the gym who expressed an interest in learning how to lift! Luckily this week doesnt suit them so were postponing it for a while.

Looks like I will see ya Saturday so!

Ah ok... I thought you'd one planned last week that you asked to reschedule, looks like I was wrong. Never mind!

Red Cortina

banshee_bones wrote: »

Looks like I will see ya Saturday so!

Cool:)

Wednesday 10 Aug 11
No Kettlebell class tonight:(

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

Workblock - 10 rounds (I think) in 15:15mins
5 x 16kg Single KB Deadlift
5 x 8kg KB Military Press
5 x Grey Band Pull Ups
Some of the presses weren't so military towards the end...

Crosstrainer
129cals in 10 minutes
Had decided to take it easy on this so that I would have something in the tank for the last round but when I got to the 5 minute mark I decided to bust myself and try and get 130cals in the 10 mins like last time:P

Workblock - 10 rounds in 15:14 mins
20 x 14kg KB DH Swings
5 x 8kg KB Rows
6 x Push Ups on knees
Did the first couple of rounds with a 10kg DB but my arms were feiced so I dropped back to the 8kg KB

Completely forgot to do the stretching. Better do it now..

Red Cortina

Thursday 11Aug11

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

Front Squats
20kg x 5
25kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg 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
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

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 + 5kg x 8
Bar + 5kg x 8

Hamstring Stretching

___________________________________________________
Saturday 13Aug11

Warm Up

Conditioning Block
16kg KB Carries and Sprints

Workblock 1 - No idea how many rounds
5 x Grey Band Pull-Ups
10 x T-Push Ups
10 x 12kg Goblet Squats

Workblock 2 - Again no idea how many rounds
5 x Inverted Rows
10 x Split Squats
10 x 6kg Push Press
Found out afterwards that I should have done 10 inverted rows and not done as many rounds in order to balance out the push presses

Conditioning Block
16kg KB Carries and Sprints
Was feiced after this but Gymfreak looked fairly rested:pac:

Excellent training session today with Glowing, Banshee Bones and Gymfreak:D:D:D

Red Cortina

Sunday 14Aug11
In bits today, esp traps and upper back...
Was supposed to be doing the new Strongwoman Class at BHAF but the rain intervened so myself and Glowing did our own workout instead.

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

Ladder
Skipping and 14kg KB DH Swings
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26 per minute
Gonna have to aim for 30 skips and 30 swings within the minute...

Abz - 3 rounds
1 min x 8kg KB Russian Twists
1 min x Scissors Legs
1 min x Plank
1 min rest

Hamstring Stretching

gymfreak

Sunday 14Aug11
In bits today, esp traps and upper back...
Was supposed to be doing the new Strongwoman Class at BHAF but the rain intervened so myself and Glowing did our own workout instead.

Awh, that was a pity! Was looking forward to seeing how ye got on. Next week so!

Red Cortina

gymfreak wrote: »

Awh, that was a pity! Was looking forward to seeing how ye got on. Next week so!

Was really looking forward to it.. We're away next sat night too and then on hols so don't know when I can go next....

Tuesday 16Aug11

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

Trap Bar Deadlifts
30kg x 8
45kg x 5
55kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
Feels like I'm finally getting into the groove with the TB. Plan for next week is to go heavier for less reps

Glute Ham Raise on Lat Machine
4 x 8

Loaded Side Bridging w/2.5kg plate
3 x 30" per side

Chin Up - Grey Band
8, 8, 8, 6, 7

Push Press
15kg bar x 8
15kg bar x 8
15kg bar x 8
15kg bar x 8
Got a bit of a demo on how to do these again so they were a lot better this week.:)

Hanging Leg Raise
3 x 10

Plate Extension
10kg x 8
10kg x 8

Comments:
1.) Have really gotten lax with the hamstring stretching at the end of training
2.) Thanks be to jeebus we're going on holidays on Friday week, bring it on

Red Cortina

Wednesday 17 Aug 11 - Kettlebell Class

Warm Up - 2 rounds
Band Pull-aparts
Aeroplanes
Scap Push-Ups
Hip Pops
Scap Overhead Shrugs
Wall Squats

Main Workset - 15 mins of 20secs on/15secs rest
Unsupported 8kg KB Row
Side Plank
12kg KB Double Swings
8kg KB Windmills

Finisher
113 x 16kg KB Swings in 3 mins

Followed by hamstring stretches x lots

Red Cortina

Thursday 18Aug11

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

Front Squats
20kg x 5
25kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5
37.5kg x 5
37.5kg 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
60 secs on / 30 secs off x 3
Done with 2 x 2.5kg and 2 x 1.25kg plates

Floor DB Press
12.6kg x 5
12.6kg x 5
12.6kg x 5
12.6kg x 5
12.6kg 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 + 5kg x 8
Bar + 5kg x 8

Hamstring Stretching

Red Cortina

Saturday 20 Aug 11 - Kettlebell Class

Warm Up - 2 rounds

Skillz - 3 rounds
10 x 8kg Snatches e/s

Main Workset - 3 rounds
8 x 14kg KB Goblet Squats
140m run
5 mins rest

More Skillz
TGU practice

Followed by hamstring stretches

Red Cortina

Monday 22Aug11

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

Workblock 1 - 10 rounds
5 x 16kg KB DLs
5 x 8kg KB Push Press
5 x Grey Band Pull-Ups

Conditioning Block
10 mins on treadmill burning off about zero calories
______________________________________________

Tuesday 23Aug11

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

Trap Bar Deadlifts
30kg x 8
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 0 Not impressed
75kg x 1
75kg x 1
75kg x 1

Glute Ham Raise on Lat Machine
2 x 8

Loaded Side Bridging w/2.5kg plate
3 x 30" per side

Chin Up - Grey Band
9, 8, 8, 8, 6

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

Hanging Leg Raise
3 x 10

Plate Extension
10kg x 8
10kg x 8

Roll on Friday:)

Red Cortina

Wednesday 24 Aug 11

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

Just messing about - 4 rounds
10 x Wall Squats
10 x Glute Activation exercise
45 secs hold in bottom position of Goblet Squat with 14kg KB
8 x 16kg SL RDL

Workblock - ? rounds
6 x Push-Ups on Knees
5 x 8kg KB Row
20 x 14kg KB Swings

Neutral Grip Pull Up - Grey Band
12, 12, 12, 12, 11
When I next do neutral grip pull ups next time I'll try the green band:) (if I haven't come back from the hols a bit chunky:pac:)

Kettlebell Class

Warm Up - 2 rounds
Band Pull-aparts
Aeroplanes
Scap Push-Ups
Hip Pops
Scap Overhead Shrugs
Wall Squats

Some more goblet squats, stretching etc

Main Workset - 8 rounds in 10 mins
5 x 8kg KB LH Snatch
5 x 8kg KB RH Snatch
5 x Push-Ups using step
10 x 8kg KB Goblet Squat

Finisher
15 burpees in 1 min - brutal:o

Followed by hamstring stretching

Serious amount of farting around tonight. Was starving by the time I got home:pac:

Red Cortina

Wednesday 07 Sep 11 - Kettlebell Class

Warm Up - 2 rounds
Thoracic Mobility
Toes-Squat to Stand
Aeroplanes
Wall Slides
Wall Squats
Scap Push-Ups

Snatches - 8kg KB x 60

Windmills - 8kg KB x 30

Finisher
171 x 14kg KB Swings in 6 mins

Followed by hamstring stretching

Back from hols yesterday,:( back in work today:( and back at the KB class tonight. No way would I have gone near the gym tonight unless I was going to the KB class. That's it now til Saturday's class

Red Cortina

Saturday 10 Sep 11 - Kettlebell Class

Warm Up - 2 rounds
Thoracic Mobility
Toes-Squat to Stand
Aeroplanes
Wall Slides
Wall Squats
Scap Push-Ups

Squats
Box Squats
Hack Squats w/ 8kg KB
Some more mobility stuff to try and open out the hips

Workset - 9 rounds (I think) in 15 mins
8 x Box Jumps
5 x Inverted Rows
5 x 8kg KB Snatches (each side)

Followed by hamstring stretching

The box jumps felt good, didn't do them with a proper height or anything, just 2 steps together. Also first time ever someone had coached me on how you actually do them.....

Otherwise I can't believe how much my conditioning has dropped off from before my holiday, whats that all about

gymfreak

Red Cortina wrote: »

Otherwise I can't believe how much my conditioning has dropped off from before my holiday, whats that all about

Yeh..that always iritates me...even if I just eat ****ty food for a few days there's a drop off too. Nothing to worry about cos its back where it was in a couple of days...but damn irritating all the same!:D

Red Cortina

gymfreak wrote: »

Yeh..that always iritates me...even if I just eat ****ty food for a few days there's a drop off too. Nothing to worry about cos its back where it was in a couple of days...but damn irritating all the same!:D

I hear ya!

Monday 12 Sep 11
Took it pretty handy today

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

Crosstrainer - 10mins

Workblock - 15 mins
10 x 5kg Shoulder Press
10 x 8kg KB Row
5 x Bulgarian Split Squats

Treadmill - 10mins

Followed by hamstring stretching

Red Cortina

Wednesday 14 Sep 11 - Kettlebell Class

Warm Up

Main Workset - 5 rounds
5 x 12kg KB Goblet Squat
5 x 12kg KB LHS Clean
5 x 12kg KB Single Left Hand Swings
5 x 12kg KB Double Hand Swings
5 x 12kg KB Goblet Squat
5 x 12kg KB RHS Clean
5 x 12kg KB Single Right Hand Swings
5 x 12kg KB Double Hand Swings

Practiced some TGUs with a 8kg KB and some half TGUs with a 12kg KB

Then some hamstring stretching

Red Cortina

Wednesday 15Sep11

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

Front Squats
20kg x 5
25kg x 5
30kg 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
60 secs on / 30 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

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

Hamstring Stretching

Thank God that's over. It was my first strength session since the hols and I was dreading it:)

Red Cortina

Saturday 17 Sep 11 - Kettlebell Class

Warm Up - 2 rounds
Band Dislocates
OH Squats
Bird Dogs
Scap Push-Ups
Hip-Pops
Wall Slides

Workset - 18 mins, 20secs on:10secs break
16kg KB DH Swings
Side Plank
Inverted Rows
TRX Pistol Squats
Push-Ups

Finisher - 7 mins
220 x 14kg KB DH Swings

Followed by stretching

Red Cortina

Monday 19Sep11

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

Crosstrainer
Burned 130cals in 10m02s

Workblock - 15mins of
5x 16kg KB DLs
5 x 8kg KB Push Press
5 x Grey Band Pull-Ups
______________________________________________

Tuesday 20Sep11

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

Trap Bar Deadlifts
30kg x 8
40kg x 5
50kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Loaded Side Bridging w/2.5kg plate
3 x 30" per side

Chin Up - Grey Band
7, 6, 6, 6, 6

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

Didn't do a whole lot of the program tonight as ended up going to the gym too late. And I hate TBDLs

Red Cortina

Wednesday 21 Sep 11 - Kettlebell Class

Warm Up - 2 rounds
Bird Dogs
Scap Push-Ups
Cradle Walk
Halos
Band Dislocates
OH Squats

Main Workset - 15mins
5 x 24kg Power Swings
3 x 12kg TU/SUs e/s
5 x 8kg Snatches e/s

Then some stretching

Red Cortina

Thursday 22Sep11

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

Front Squats
20kg x 5
25kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5
Think the last few reps were probably a bit dodge

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
60 secs on / 30 secs off x 3
Done with 2 x 2.5kg and 2 x 1.25kg plates

Floor DB Press
12kg x 6
12kg x 6
12kg x 6
12kg x 6
12kg x 6
Did an extra rep as I couldn't find the 0.6kg plate-mates

BB Rows
15kg x 8
20kg x 8
20kg x 8
20kg x 8

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

cmyk

Front Squat technique looking really solid last night...push the weight hard over the next fortnight on them.