Healthy and Strong

Glowing · 04-01-2012 12:14pm

Red Cortina wrote: »

31Dec11: Glowing dragged me around and I ran around Deer Park for an hour

Still have DOMS from that session:rolleyes:

:P

Give yourself some credit tho, it was no bother to ya!

Must have missed you last night at the gym - I'll be down Thursday too if you're around ...

Red Cortina · 06-01-2012 10:26pm

Glowing wrote: »

I'll be down Thursday too if you're around ...

Meant to train last night but just didn't happen:( Hope you had a good session...
__________________________________________________

Friday 06 Jan 12
Really didn't feel like training today, wasn't able to go asleep for ages last night:( However since I hadn't done anything since Tuesday I HTFU and went:p

Warm Up

Grey Band Pulls-Ups - 9, 8, 7, 6, 5 (Not as many reps as last time, but sure what can I expect when I've had a sh!te nights sleep the night before...)

Workset 1 – 10 rounds in 15 mins
10 x TRX Inverted Rows
10 x 4kg Press
20 x 16kg KB DHS

Crosstrainer for 10 mins, 123kcals

Workset 2 - 1 round on the minute every minute for 5 mins
5 x 8kg KB Snatches e/s

No stretching as was dying to get home:o

Red Cortina · 07-01-2012 1:37pm

Saturday 07 Jan 12 - Kettlebell Class

Warm Up - 2 rounds
Cossack Squats
Band Pullaparts
Plank Hip Extensions
Scap Push-Ups
TRX Squats
Wall Slides

Workset 1 – ? rounds in 15mins
6 x Goblet Squats with 8kg KB
6 x Staggered single arm rows e/s with 8kg KB
6 x KB DL w/32kg KB

Workset 2 – 8 rounds w/20secs rest
20 x 14kg KB Swings

Followed up with some stretching. Badly need to do more of this, hamstrings felt so tight today

Red Cortina · 08-01-2012 7:35pm

Sunday 08 Jan 12

Hill Sprints today!

Glowing · 09-01-2012 12:39pm

Red Cortina wrote: »

Sunday 08 Jan 12

Hill Sprints today!

Feeling the pain today I have to say!

Red Cortina · 09-01-2012 2:03pm

My legs and a$$ are pretty stiff today too. Needless to say I never bothered my ar$e stretching out my hamstrings afterwards either:rolleyes:

Red Cortina · 10-01-2012 10:01pm

Tuesday 10 Jan 12

Warm Up

Grey Band Pulls-Ups - 12, 12, 10, 8, 8 (Yay, possibly getting somewhere with these:P)

Workset 1 – 8 rounds in 15 mins
10 x 4kg Renegade Rows
10 x 4kg Push Press
20 x 14kg KB Swing

Rower - 40 seconds on then 40 seconds rest x 10 rounds
Took a good 10mins to recover from this:pac:

Workset 2 - 1 round on the minute every minute for 5 mins
24 x 12kg KB Single Hand Swings

Followed up with some stretching

Red Cortina · 11-01-2012 10:57pm

Wednesday 11 Jan 12 - Kettlebell Class

Warm Up - 2 rounds
Cossack Squats
Band Pullaparts
Plank Hip Extensions
Scap Push-Ups
TRX Squats
Halos
Wall Slides

Workset 1 – 6 rounds in 20mins
10 x 8kg KB LH Snatches
5 x 8kg KB LH Windmills
5 x 8kg KB LH Reverse Lunges
5 x 8kg KB LH Cleans
10 x 8kg KB RH Snatches
5 x 8kg KB RH Windmills
5 x 8kg KB RH Reverse Lunges
5 x 8kg KB RH Cleans

Workset 2
5 x 8kg KB TGUs e/s

Followed up with some stretching

Red Cortina · 18-01-2012 11:53am

Saturday 14 Jan 12 - Kettlebell Class

Warm Up

Workset 1 - 5(?) rounds in 15mins
10 x 8kg KB LH Snatches
5 x 14kg KB Goat Bellies
20 x 14kg KB Swings
5 x TRX Push Ups
5 x 14kg KB SL DL e/s

Workset 2
254 x 12kg KB Single Hand Swings

Followed up with some stretching
_____________________________________________________________

Tuesday 17 Jan 12

Warm Up

Grey Band Pulls-Ups - 12, 9, 8
Kept it to 3 sets as only had a short time in the gym

Crosstrainer for 10 mins, 122kcals
Didn't exactly bust myself here:rolleyes:

Workset:
150 x 16kg KB Swings
Just did these as a quick finisher-upper as was time to go

Red Cortina · 20-01-2012 9:22pm

Wednesday 18 Jan 12 - Kettlebell Class

Warm Up

Workset 1 - 4 sets
1 x 8kg KB OH Press e/s
2 x 8kg KB OH Press e/s
3 x 8kg KB OH Press e/s
4 x 8kg KB OH Press e/s
Added on a couple of platemates for the last 2 rounds so that made it a 9.2kg OH Press

Workset 2
500 x 16kg KB Swings in approx 20mins...killer

Followed up with some stretching
_____________________________________________________________

Friday 20 Jan 12

Warm Up

Deadlifts
30kg x 10
40kg x 8
50kg x 5...felt hard
50kg x 5
50kg x 5
No twinges or pain with these. Will ease back into it gently

Workset 1: 12 rounds in 15 mins
10 x TRX Inverted Rows
10 x 4kg Press
10 x Squats to Box....to ease back into it gently...no pain here either:)

Crosstrainer for 10 mins, 131kcals

Workset 2: 5 mins, 1 round per minute
25 x 14kg KB Swings

Followed up with some stretching

Red Cortina · 21-01-2012 1:51pm

Saturday 21 Jan 12 - Kettlebell Class

Warm Up - 2 rounds
OH Squats
Band Pullaparts
Plank Hip Extensions
Shoulder Flossing
Asimov Squats
Cradle Walks

Workset 1 – Reverse Stacking workout done with 12kg KB (except for the squats)
25 x DHS/25 x Squats/30 x Rotations/30 x Rows/30 x Cleans
25 x DHS/25 x Squats/30 x Rotations/30 x Rows
25 x DHS/25 x Squats/30 x Rotations
25 x DHS/25 x Squats
25 x DHS

Workset 2 – 6 rounds w/20secs rest
9 x 8kg KB Snatches e/s

Followed up with some stretching

Red Cortina · 25-01-2012 11:29pm

Wednesday 25 Jan 12 - Kettlebell Class

Warm Up - 2 rounds
OH Squats
Band Pullaparts
Plank Hip Extensions
Shoulder Flossing
Asimov Squats
Cradle Walks

Workset 1 – Ladder workout for 3 rounds
Green Band Chin Ups x 1
Green Band Chin Ups x 2
Green Band Chin Ups x 3

Workset 2 – 3 rounds w/ each exercise lasting 30secs
8kg Twist Lunges
Ab Roll-Outs
14kg DHS
TRX Push-Ups
16kg KB Romanian DLs

Followed up with some stretching

Red Cortina · 02-02-2012 12:30am

Thank God for the KB classes otherwise there is no way I would have gone near the gym this week. Motivation to train is at rock bottom at the moment:( And I am scared sh!tless to go near a bar to squat again as part of a strength program:(

As for logging.... we were away in Belfast this weekend gone by so did an hour on Friday morning in the gym and then signed up for a class on the Sat morn which was actually alright. Had DOMS from it til about yesterday.:rolleyes: Then KB class today which was good craic as per usual

Need to get my sh!t together and decide on some kind of plan of action for the coming months!

Hanley · 02-02-2012 10:13am

Red Cortina wrote: »

Thank God for the KB classes otherwise there is no way I would have gone near the gym this week. Motivation to train is at rock bottom at the moment:( And I am scared sh!tless to go near a bar to squat again as part of a strength program:(

As for logging.... we were away in Belfast this weekend gone by so did an hour on Friday morning in the gym and then signed up for a class on the Sat morn which was actually alright. Had DOMS from it til about yesterday.:rolleyes: Then KB class today which was good craic as per usual

Need to get my sh!t together and decide on some kind of plan of action for the coming months!

You're pulling a gymfreak

(both in name and action!!). It's supposed to be enjoyable

It's funny I totally changed my gym training around and am incredibly excited to get in the gym for each session now. Hasn't been like that in a good 12-18 months, if not longer.

Red Cortina · 02-02-2012 12:48pm

haha:pac:

What's changed for you to motivate yourself again? Was it starting the BJJ? I was completely unmotivated for a time last year too so I'm hoping it is just an annual phase that I am going through:rolleyes:

gymfreak · 02-02-2012 10:45pm

Hanley wrote: »

You're pulling a gymfreak (both in name and action!!). It's supposed to be enjoyable

Oi!!!!
...yet clever AND true:pac::pac::pac:

Serious lack of motivation been going on round my parts for quite some while..and I kept making the mistake of ADDING more things in in a hopes that it'd turn things around instead of just taking some away....

:eek:sigh...sometimes I wonder where I get my brains from:D.

As they say sometimes a change is as good as a rest. If your still after your strength goals, why not pick some lifts/ exercises that you like to do....just for a few weeks until you get a routine up and running again??? Just a random thought!

Hanley · 02-02-2012 10:49pm

Red Cortina wrote: »

haha:pac:

What's changed for you to motivate yourself again? Was it starting the BJJ? I was completely unmotivated for a time last year too so I'm hoping it is just an annual phase that I am going through:rolleyes:

Not even the BJJ side of things - more the lifting I'm doing and stuff around it. Lots more explosive stuff, more mobility, less volume, more "fun" exercises. I can't really explain it but I bounce around the gym and wanna train MORE now.

I'm also only lifting 2x per week cos of BJJ so that probs helps. Essentially - I'm loving it again cos I'm doing stuff I want to do, rather than stuff I feel I HAVE to do.

Red Cortina · 06-02-2012 9:55pm

gymfreak wrote: »

Oi!!!!
...yet clever AND true:pac::pac::pac:

Serious lack of motivation been going on round my parts for quite some while..and I kept making the mistake of ADDING more things in in a hopes that it'd turn things around instead of just taking some away....

:eek:sigh...sometimes I wonder where I get my brains from:D.

As they say sometimes a change is as good as a rest. If your still after your strength goals, why not pick some lifts/ exercises that you like to do....just for a few weeks until you get a routine up and running again??? Just a random thought!

Yeah, that's a good idea. Had planned to do 1 training session with DLs and 1 with band assisted chin ups per week but I guess then my motivation went down the tubes there:( Session today was actually alright, if not even enjoyable, so maybe things are looking up:)

I saw on FB that you are going to the next comp in March so I hope things are turning around for you, motivation wise?

Hanley wrote: »

Not even the BJJ side of things - more the lifting I'm doing and stuff around it. Lots more explosive stuff, more mobility, less volume, more "fun" exercises. I can't really explain it but I bounce around the gym and wanna train MORE now.

I'm also only lifting 2x per week cos of BJJ so that probs helps. Essentially - I'm loving it again cos I'm doing stuff I want to do, rather than stuff I feel I HAVE to do.

Glad to hear that you are back enjoying it. Can't even imagine what it must have been like going to the gym for a YEAR and not enjoying it. You have some sticking power!

Saturday 04 Feb 12 - Kettlebell Class

Warm Up - 2 rounds
OH Squats
Band Pullaparts
Plank Hip Extensions
Table Tops
Cossack Squats
Wall Squats

Workset 1 – 5 rounds all done with 10kg KBs
10 x Double KB Swing
10 x Snatches e/s
3 x Presses e/s
5 x Rows

Workset 2 – Density Training - 1 round per minute for 8 minutes
10 x 12kg KB Single Hand Swings e/s

Followed up with some stretching
___________________________________________

Monday 06 Feb 12

Warm Up

Green Band Pulls-Ups - 4, 3, 3, 2, 2

Workset 1 – 5 rounds all done with 10kg KBs
10 x Double KB Swing
10 x Snatches e/s
3 x Presses e/s
5 x Rows

Crosstrainer for 10 mins, 130kcals

Took out a KB to do some kind of finisher but I was just to wrecked to bother so did some stretching instead. Had enjoyed the session today so didn't want to go home dreading the next one (if that makes sense?)

Red Cortina · 06-02-2012 10:26pm

On another note got my most recent cholesterol results back today. You would swear I was after popping a load of statins the way it has dropped:
Apr 2005: TC 4.5, Tri 1.55
Sep 2010: TC 5.6, Tri 0.38
Apr 2011: TC 5.7
Jul 2011: TC 5.3, Tri 0.46
Jan 2012: TC 4.3, Tri 0.42

Dunno what the hell is going on

gymfreak · 06-02-2012 10:27pm

Red Cortina wrote: »

Yeah, that's a good idea. Had planned to do 1 training session with DLs and 1 with band assisted chin ups per week but I guess then my motivation went down the tubes there:( Session today was actually alright, if not even enjoyable, so maybe things are looking up:)

Good! And if not, just string together a few things that you like doing...just to keep the wheels turning!

Red Cortina wrote: »

I saw on FB that you are going to the next comp in March so I hope things are turning around for you, motivation wise?

Nope, nope...not competing..not this side of the summer anyway:) Just wanted to keep up on the updates for it..and well...me and technology arent exactly friends. But yes, motivation has taken off at a good speed again!!:)

Red Cortina · 06-02-2012 10:33pm

gymfreak wrote: »

Good! And if not, just string together a few things that you like doing...just to keep the wheels turning!

Keeping the wheels turning is EXACTLY how I would describe it.... can still feel the hip sometimes... the next plan will be to gradually include some goblet squats and build a bit of confidence from there

gymfreak wrote: »

Nope, nope...not competing..not this side of the summer anyway:) Just wanted to keep up on the updates for it..and well...me and technology arent exactly friends. But yes, motivation has taken off at a good speed again!!:)

Cool! We'll have to have another conditioning session together soon, if you plan on taking it easy one of the days:pac:

gymfreak · 06-02-2012 11:48pm

Red Cortina wrote: »

Keeping the wheels turning is EXACTLY how I would describe it.... can still feel the hip sometimes... the next plan will be to gradually include some goblet squats and build a bit of confidence from there

Sounds good.

Red Cortina wrote: »

Cool! We'll have to have another conditioning session together soon, if you plan on taking it easy one of the days:pac:

Absolutely!..taking it easy...pppft..I'm not in the midst of doing 3 con sessions a week en ce moment..:pac:..conditioning is certainly slacking!!!

drnchdfitness · 11-02-2012 10:27am

Great!

Red Cortina · 14-02-2012 12:31pm

Crikey! Getting fairly lax at the oul logging:)

Wednesday 08 Feb 12 - Kettlebell Class

Warm Up

Workset 1
Did some light squats w/8kg KB interspersed with some bottoms-up 8kg KB presses to improve grip

Workset 2
Then did some TGUs with an 8kg KB and then a 10kg one

Didn't exactly kill myself I'm afraid:rolleyes:

Followed up with some stretching
______________________________________________

Couldn't stomach the thoughts of going near the gym on the Thurs or Friday so left it....:o
______________________________________________

Saturday 11 Feb 12 - Kettlebell Class

Warm Up - 2 rounds
OH Squats
Band Pullaparts
Plank Hip Extensions
Table Tops
Cossack Squats
Wall Squats

Workset 1 – 9 rounds in 20 mins
5 x 14kg KB SLDL e/s
5 x 8kg KB Renegade Rows e/s
16 x Russian Twists w/8kg KB

Workset 2 – Density Training - 1 round per minute for 8 minutes
10 x 8kg KB Snatches e/s

Followed up with some stretching
______________________________________________

Monday 13 Feb 12 - Kettlebell/Body Conditioning Class @ pureclass.ie
Doing this with work - 75euro for 6 weeks of 3 classes per week (if that makes sense?)
Obviously it is nothing like Colin's class so I'll say nothing else... will do this for 6 weeks and then back to strength training properly

banshee_bones · 14-02-2012 1:07pm

I take it you're liking the auld Kettlebell classes then! I can seem to get the hang of them (kb swings) atall,

very frustrating

Red Cortina · 15-02-2012 12:37pm

banshee_bones wrote: »

I take it you're liking the auld Kettlebell classes then! I can seem to get the hang of them (kb swings) atall, very frustrating

Yup and did another one this morning too:)

Red Cortina · 22-02-2012 10:21am

Training lately has been taking the form of those classes with work plus the usual BHAF KB classes so can't really be bothered to log them

Thoughts:
1. Feels like I'm losing muscle:(...arms feel flabbier lately
2. Pushing a prowler is a million gazillion times better than faffing about with crappy weights doing some kind of 'conditioning'
3. Telling people to squat deeper without addressing their mobility issues is stoooopid
4. If I hadn't gone to the BHAF KB classes I would still be no further on mobility wise

gymfreak · 07-04-2012 2:33pm

Any updates on the ole training?

Red Cortina · 07-04-2012 8:57pm

gymfreak wrote: »

Any updates on the ole training?

Well I'm still training!!!
Still doing Colin's KB classes. I finished the work fitness classes around the end of March and got a new program which is mostly:
1. Low rep deadlifts
2. High rep, light front squats (to ease me back into squatting)
3. Single leg work cause I'm crap at it
4. Chin ups
5. (and most importantly) lots of stuff to help me do a proper push up.

Training is currently being hampered by the fact that work is horrible right now. I've handed in my notice and finish on the 20th of April but have a shed load of work to do before I leave. Not. Fun.

At least when I start the new job (on 8th of May after we are back from the hols) I'll hopefully have a least a months grace while I settle in before I start getting more horrible deadlines...

Your log continues to be as entertaining as ever:p

gymfreak · 08-04-2012 2:13pm

Red Cortina wrote: »

Well I'm still training!!!

Excellent. That's exactly what I wanted to hear!:)

Red Cortina wrote: »

Still doing Colin's KB classes. I finished the work fitness classes around the end of March and got a new program which is mostly:
1. Low rep deadlifts
2. High rep, light front squats (to ease me back into squatting)
3. Single leg work cause I'm crap at it
4. Chin ups
5. (and most importantly) lots of stuff to help me do a proper push up.

Programme looks good. Are you enjoying it? Are you doing the pushup work at the start of the session whilst your still fresh?

Red Cortina wrote: »

Training is currently being hampered by the fact that work is horrible right now. I've handed in my notice and finish on the 20th of April but have a shed load of work to do before I leave. Not. Fun.

Dislike

Red Cortina wrote: »

Your log continues to be as entertaining as ever:p

What can I say...where I go..trouble always tends to follow:pac::pac:

Healthy and Strong

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