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Pesas con horseboxo

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    #32
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Saturday


    Deadlift

    177.5kg x 5
    177.5kg x 5
    177.5kg x 5
    177.5kg x 5
    177.5kg x 5

    200kg x 5
    205kg x 4
    210kg x 3
    215kg x 2
    220kg x 1

    Pendaly row

    87.5kg x 5
    87.5kg x 5
    87.5kg x 5
    87.5kg x 5
    87.5kg x 5

    Close grip bench press

    85kg x 5
    85kg x 5
    85kg x 5
    85kg x 5
    85kg x 5


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    #33
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Monday


    Push Press

    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5


    3 rounds of hang cleans, kettlebell swings and clap push ups for 15, 12 and 9 reps.

    60kg cleans and 24kg bells.

    5 minutes on the cross trainer


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    #34
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    El Horseboxo wrote: »
    Monday


    Press

    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5


    that's sick!


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    #35
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Tuesday


    Back Squats

    142.5kg x 5
    142.5kg x 5
    142.5kg x 5
    142.5kg x 5
    142.5kg x 5


    Stiff leg deadlift (I done what's in the brackets after each set)

    100kg x 5 (18 step ups on each leg holding 20kg plate + 18 box jumps on 16 inch box)
    100kg x 5 (15 step ups on each leg holding 20kg plate + 15 box jumps on 16 inch box)
    100kg x 5 (12 step ups on each leg holding 20kg plate + 12 box jumps on 16 inch box)
    100kg x 5 (9 step ups on each leg holding 20kg plate + 9 box jumps on 16 inch box)
    100kg x 5 (6 step ups on each leg holding 20kg plate + 6 box jumps on 16 inch box)


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    #36
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    itsallaboutheL wrote: »
    that's sick!

    For the last 2 weeks i've changed to a slight push press. Don't think i woulda managed the whole lot on strict form. Forgot to change it as i just copy and change the figures.


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    #37
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Wednesday

    10 minutes cross trainer
    10 minutes treadmill
    5 minutes skipping

    Glute work


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    #38
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Thursday

    Bench Press

    127.5kg x 5
    127.5kg x 5
    127.5kg x 5
    127.5kg x 5
    127.5kg x 5


    Seated hammer curls (in brackets after each set)

    22.5kg x 5 (12 clap press ups)
    22.5kg x 5 (12 clap press ups)
    22.5kg x 5 (12 clap press ups)
    22.5kg x 5 (12 clap press ups)
    22.5kg x 5 (12 clap press ups)


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    #39
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Done deadlifts this morning as i didn't wanna be doing anything tomorrow with it being Christmas and all. Will have a few drinks later also.


    Friday


    Deadlift

    180kg x 5
    180kg x 5
    180kg x 5
    180kg x 5
    180kg x 5

    Pendaly row

    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5

    Close grip bench press

    87.5kg x 5
    87.5kg x 5
    87.5kg x 5
    87.5kg x 5
    87.5kg x 3


    Arms felt a little weak by the time i got around to doing the close grip bench and only managed 3 reps on the last. Probably should have rested a little more inbetween sets on it too. I'll keep the same weight next week.


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    #40
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Haven't updated here but have been working out. Done the following the past week. Was pressed for time a lot so just went more so for increasing the weight than worrying about reps or sets.


    Monday


    Push Press

    70kg x 10
    80kg x 8
    90kg x 6
    95kg x 4
    100kg x 2
    102.5kg x 2
    105kg x 1



    Tuesday


    Back Squats

    100kg x 12
    110kg x 10
    120kg x 10
    130kg x 8
    140kg x 6
    150kg x 4
    160kg x 2
    170kg x 1


    Stiff leg deadlift

    100kg x 8
    100kg x 8
    100kg x 8


    Wednesday

    Picked out a route to run in the Phoenix park on Run.com. Was 2.5 miles and i ran it twice. Took me 53 mins 37 secs which i was impressed with considering i don't really do much outdoor running. And never for that distance.


    Thursday


    Bench press

    90kg x 10
    100kg x 10
    110kg x 8
    120kg x 6
    130kg x 6
    140kg x 4
    150kg x 3
    155kg x 2
    160kg x 1


    Preacher curls

    22.5 x 8
    22.5 x 8
    22.5 x 8


    Friday


    Deadlift

    160kg x 10
    170kg x 8
    180kg x 6
    190kg x 5
    200kg x 5
    210kg x 4
    220kg x 3
    230kg x 3
    240kg x 2
    250kg x 1
    260kg x 1 (didn't managed to get it up all the way)


    Laying barbell tricep extensions

    60kg x 8
    60kg x 8
    60kg x 8


    Sunday

    10 minutes cross trainer
    10 minutes heavy bag
    5 minutes speed ball


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    #41
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    El Horseboxo wrote: »
    260kg x 1 (didn't managed to get it up all the way)


    Fuck off doesnt count! :pac:

    Savage Lifting on everything pretty much


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    #42
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Haha i'll delete it. It was very very close to being a complete movement though. Millimeters away.


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    #43
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Monday

    Cycled from St. Margarets over to the Phoenix park and then around the park and back.


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    #44
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Completely forgot i was doing a 4 day split and just done some cardio yesterday. So done the press today. Might keep it this way since my shoulders didn't feel too stressed with the squats following straight after the press.

    Tuesday


    Push Press

    97.5kg x 5
    97.5kg x 5
    97.5kg x 5
    97.5kg x 5
    97.5kg x 4


    Back Squats

    145kg x 5
    145kg x 5
    145kg x 5
    145kg x 5
    145kg x 5


    Stiff leg deadlift

    100kg x 5
    100kg x 5
    100kg x 5
    100kg x 5
    100kg x 5


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    #45
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Wednesday

    20 minutes cross trainer (intervals of 40 seconds intense, 2 minutes slower pace)

    50 bodyweight squats
    50 burpees


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    #46
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Thursday

    Bench Press

    130kg x 5
    130kg x 5
    130kg x 5
    130kg x 5
    130kg x 5


    Seated bicep curls (in brackets after each set)

    22.5kg x 5 (12 high knees)
    22.5kg x 5 (12 high knees)
    22.5kg x 5 (12 high knees)
    22.5kg x 5 (12 high knees)
    22.5kg x 5 (12 high knees)


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    #47
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Friday

    15 mins cross trainer
    1 min skipping/1 min heavy bag for 10 minutes


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    #48
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Saturday


    Deadlift

    182.5kg x 5
    182.5kg x 5
    182.5kg x 5
    182.5kg x 5
    182.5kg x 5


    Pendaly row

    92.5kg x 5
    92.5kg x 5
    92.5kg x 5
    92.5kg x 5
    92.5kg x 5


    Close grip bench press (increased this week as i didn't really continue on program last week and just pushed the weight. Felt good today and nailed the 25 reps a lot easier than i expected.)

    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5


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    #49
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Been dying with a bad dose of the flu for the past week and done nothing. Ate very little and lost some weight too. Today is the first day i kinda felt a bit energetic and healthy so i went for a swim. Done 50 lengths. Reckon i shall sleep tonight. Something i've been struggling with.


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    #50
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Feeling better this week so back into the training. Gonna just do what i'm in the mood for this week because i lost a bit of weight and thought i'd feel a bit weak but i was really surprised how strong i felt today. Weight actually felt a lot lighter which was quite strange.


    Monday


    Push Press

    70kg x 5
    80kg x 5
    90kg x 5
    90kg x 5
    100kg x 5


    Back Squat

    100 x 5
    120 x 5
    140 x 5
    150 x 5
    155 x 5


    Kettlebell swings (In brackets after the swings. No rest inbetween)

    24kg x 12 (12 push ups)
    24kg x 12 (12 push ups)
    24kg x 12 (12 push ups)


    3 x 20 reverse crunches


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    #51
    mrpink6789
    Registered Users Posts: 830 ✭✭✭mrpink6789


    El Horseboxo wrote: »
    Press

    70kg x 5
    80kg x 5
    90kg x 5
    90kg x 5
    100kg x 5


    Thats something else dude, fair play!


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    #52
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    mrpink6789 wrote: »
    Thats something else dude, fair play!

    Done it again. Should be push press. Just changed it.


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    #53
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Tuesday


    Back Squat

    80kg x 10
    120kg x 10
    160kg x 8


    3 rounds of

    10 step ups on each leg holding 20kg plate, 10 box jumps on 16 inch box & 10 push ups.


    Stiff leg deadlift

    100kg x 5
    100kg x 5
    100kg x 5


    3 x 10 Russian twists with 15kg plate.


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    #54
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Wednesday


    Bench Press

    60kg x 10
    80kg x 10
    100kg x 8
    120kg x 6
    140kg x 4
    150kg x 2


    Incline Bench Press

    60kg x 5
    80kg x 5
    100kg x 5


    3 rounds of Farmers walks with 50kg bells in each hand for 48 meters and 20 burpees.


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    #55
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Thursday


    Deadlift

    100kg x 8
    140kg x 8
    180kg x 6
    200kg x 4
    220kg x 2
    240kg x 2
    260kg x 1
    270kg x 1


    Power cleans

    80kg x 8
    90kg x 6
    100kg x 4


    Seated hammer curls

    22.5kg x 8 (10 triangle push ups)
    22.5kg x 8 (10 triangle push ups)
    22.5kg x 8 (10 triangle push ups)


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    #56
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Friday


    Close grip bench press

    60kg x 8
    70kg x 6
    80kg x 5
    90kg x 5
    100kg x 3
    110kg x 2
    120kg x 1


    Thrusters

    60kg x 12 (12 pull ups)
    60kg x 9 (9 pull ups)
    60kg x 6 (6 pull ups)


    3 x 12 weighted reverse crunches (10 lbls on each leg)


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    #57
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Saturday


    Pendlay row


    80kg x 5
    80kg x 5
    90kg x 5
    90kg x 5
    100kg x 5


    Barbell lunges (8 reps each leg)


    80kg x 8
    90kg x 8
    100kg x 8


    10 minutes cross trainer


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    #58
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Monday


    15 minutes crosstrainer
    Cycling for roughly an hour


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    #59
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Changing the program up a bit. A little similar to starting strength but changed a bit. Gonna drop the weight slightly as i'll be doing one of the workouts twice a week and will be looking to increse each time.

    Workout A

    Squats 3x5
    Incline Bench/Power clean (alternating) 3x5
    Pendlay row 3x5
    Biceps (just once a week) 3x8


    Workout B

    Press 3x5
    Deadlifts 1x5 (might do more depending on how i feel)
    Straight leg deadlift 3x5
    Close grip bench press (Once a week) 3x8


    Tuesday


    Back squat

    135kg x 5
    135kg x 5
    135kg x 5

    Incline bench

    100kg x 5
    100kg x 5
    100kg x 5

    Pendlay row

    85kg x 5
    85kg x 5
    85kg x 5

    Seated hammer curl

    20kg x 8
    20kg x 8
    20kg x 8


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    #60
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Wednesday

    3 rounds of 10 box jumps (20") and 10 burpees
    3 x 12 russian twists (15kg plate)
    3 x 20 crunches

    20 minutes crosstrainer
    5 minutes speed ball


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    #61
    El Horseboxo
    Registered Users Posts: 5,339 ✭✭✭El Horseboxo


    Thursday


    Push Press

    90kg x 5
    90kg x 5
    90kg x 5


    Deadlifts

    A few warm up sets first

    200kg x 5


    SLDL

    100kg x 5
    100kg x 5
    100kg x 5


    Close grip bench press

    80kg x 5
    80kg x 5
    80kg x 5


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