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Near weightless.

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2

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    #32
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Cardio this morning.

    Exercise bike for 22mins 90-100 rpm


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    #33
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 12mins

    Squats x 10
    x bar
    x 40kg
    x 50kg
    x 60kg
    x 60kg
    x 60kg
    very clicky knees
    x 70kg
    x 60kg

    Press-ups x 50

    Bench x 10
    x 60kg
    x 60kg
    x 60kg
    x 60kg


    Deadlift x 10
    x 60kg
    x 60kg
    x 60kg
    x 60kg

    Lat pull down.
    Small weight x 20


    Nice handy one. Hope to awake tomorrow with all my joints facing the right direction. Still don't think I can do anything weighty for a while.


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    #34
    Kevin Duffy
    Closed Accounts Posts: 3,439 ✭✭✭Kevin Duffy


    squod wrote: »


    Nice handy one. Hope to awake tomorrow with all my joints facing the right direction. Still don't think I can do anything weighty for a while.


    No good tempting you with a Strongman session on Sat morning then, no?

    All seems to be looking up, glad to see it.


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    #35
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Kevin Duffy wrote: »
    No good tempting you with a Strongman session on Sat morning then, no?

    All seems to be looking up, glad to see it.

    Next time. Thanks for asking though.


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    #36
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins



    Squats (in trainers!) x 10
    x bar
    x 40kg
    x 50kg
    x 60kg
    x 60kg
    x 60kg

    Couldn't be bothered removing my footwear to squat. Left my trainers on. Cardinal sin IMO. Learned two things. 1 My knees were not as clickey. 2 My stance was more comfortable when closer. 3 T'was easier to get my hips lower in movement. 4 Also, there was more pressure on my lower back.

    Someone should invent squat shoes.



    Dips

    X15
    X15
    X15
    X15


    Hamstring machine (some weight)
    x 15
    x 15

    Quad extension machine single leg at a time
    x15
    moar weight
    x15
    x15
    moar weight
    x15


    light cable low rows
    x50
    x50


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    #37
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Exercise bike for 55mins 90-100 rpm


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    #38
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Used a free pass to go to a newer gym down the road. Place is full of wimminz. Queues for stuff, no aircon, a shed load of machines and equipment..........

    Warm up

    Elliptical trainer 10mins (TVs on the machines :eek:)

    Press-ups x 50

    Squats x 10
    x bar
    x 60kg
    x 60kg
    x 60kg
    x 60kg



    Bench x 12
    x 60kg
    x 60kg
    x 60kg

    dumbbells split squat (front foot elevated) x10
    x 20kg
    x 30kg
    x 40kg


    Deadlift x 10
    x 60kg
    x 60kg
    x 60kg
    x 60kg

    Assisted pull-up machine. 3 sets of 10 or 15 or something.

    Sit ups, sit up machine yokes, some more TV watching.


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    #39
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    I really expect more from adverts. Please try harder.


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    #40
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Today

    Walk 45mins


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    #41
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins



    Squats x 10
    x bar
    x 40kg
    x 50kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    + some singles.

    Dips

    X15
    X15
    X15
    X15


    Hamstring machine (some weight)
    x 15
    x 15

    Quad extension machine single leg at a time
    eight plates
    x15
    x15
    ten plates
    x15
    x15

    Seated OH press

    3sets of 10 30kg.
    Sore elbow. Dunno if it's the motion of the oly bar or the ''clean'' from waist to shoulders........

    Standing DB shoulder press. 1 set of 10reps 15kg per hand. No pain! Could be on to something.


    Cable low rows
    x20
    x20


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    #42
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    idsc00943.jpg

    Operation transformation. 3.7km walk.


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    #43
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Walk.
    35 mins.


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    #44
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg



    Bench x 10
    x 60kg
    x 60kg
    x 60kg
    x 80kg

    5x 100kg

    15 x 60kg (thumb-less).

    Bench wasn't what I expected. At least my elbow didn't explode! Anyway.......



    Deadlift x 10 (double overhand)
    x 60kg
    x 60kg
    x 60kg
    x 80kg
    x 80kg
    x 80kg


    I learnt two things today 1/ Hot chicks jog. I should take up jogging and 2/
    I need find cheap boots for squatting.


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    #45
    Kevin Duffy
    Closed Accounts Posts: 3,439 ✭✭✭Kevin Duffy


    squod wrote: »


    I learnt two things today 1/ Hot chicks jog. I should take up jogging and 2/
    I need find cheap boots for squatting.

    http://www.buykettlebelldublin.com/products/weightlifting-shoes


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    #46
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Thanks Kevin. I'd have to mug an old dear to afford those, still broke:o. Might have a poke around in me garage t'morrow for me old work boots.


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    #47
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Bike
    DB shoulderpress
    gunz


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    #48
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Abz
    Gunz


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    #49
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10 (in work boots)

    x 40kg
    x 45kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg
    + some singles up to 90 kg. Very handy.



    Bench x 10
    x 60kg
    x 60kg
    x 60kg
    x 80kg

    6x100kg
    10x80kg




    Deadlift x 10 (double overhand)
    x 60kg
    x 60kg
    x 80kg
    x 80kg

    Lat pull-downs x some

    Sore muscle around the knee cuts session short. Reckon the work boots have changed the mechanics of the squat. It's definitely deeper. Possibly why the knee is now sore. I guess I'll find out Thursday. Arnica to the rescue.


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    #50
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    In other news. 96 kg in me socks. At least the weight has stopped falling.
    Tried cheapy elbow sleeves in the bench. Meh.......


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    #51
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    6 mile cycle. Too dark to continue.


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    #52
    GASMANN
    Closed Accounts Posts: 496 ✭✭GASMANN


    squod wrote: »
    6 mile cycle. Too dark to continue.

    how did you get home?


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    #53
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    GASMANN wrote: »
    how did you get home?

    Good question. I took a shorter route from early on like. Was planning Navan -Trim-Navan. About 19 miles. As soon as the lights stopped at the town boundary that was when I realised.......

    The route I took was far shorter but a whole lot bumpier.


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    #54
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up
    Squats
    dips
    deds
    machine leg yokes
    T bar rows.

    need sleep now..


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    #55
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Walk 45mins.


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    #56
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Abz
    Gunz


  • Options
    #57
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins

    Press-ups x 50


    Squats x 10 (in work boots)

    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg

    Deadlift X 10
    x 60kg
    x 60kg
    x 60kg

    Just over a bang of pneumonia. This session might as well have been two hours of heavy weights, wrecked!


  • Options
    #58
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10 (in work boots)
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg

    Dips

    X15
    X15
    X15
    X15
    Hammer style cable tricep push down x15

    Hamstring machine (some weight)
    x 15
    x 15

    Quad extension machine single leg at a time
    x15
    moar weight
    x15
    Losing track of what plates/weight etc.

    Close grip T-Bar rows
    bar + 2 15kg plates
    x 15
    bar + 4 15kg plates
    x15
    bar + 3 15kg plates
    x15

    Viking press (some weight)
    x 15
    moar weight
    x15

    db rows
    x 15

    Crapola. Sweating like a bugger for some reason. Just tried to shave me face with the cover still on the razor......... need sleep!


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    #59
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Abz
    Gunz


  • Options
    #60
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg

    + some singles.

    Bench
    12 x 60kg
    10 x 80kg
    7 x 100kg
    8 x 90kg


    Deadlift (Double overhand)
    10 x 60kg
    10 x 80kg
    10 x 100kg
    5 x 110kg
    3 x 140kg (straps)

    Leg press

    100 kg in plates x 20 reps (one set maximum ROM lowest seat position)

    Close grip T-Bar rows (small diameter plates for max rom.)
    bar + 2 15kg plates x 15
    bar + 4 15kg plates x12
    bar + 3 15kg plates x15


    ** cough cough. Glad I train alone and in a near empty gym. Coughing up green stuff to beat the band.


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    #61
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    walk 40 mins


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