Don't even know what to call it any more.

Inspector Coptoor

Rest day

9.5km hike in Glendalough with a 400m climb.

Tough in spots, very enjoyable albeit tough after leg day.

Inspector Coptoor

Bicycling

10km out to James's Hospital

gave platelets

10km cycle home

Steak & eggs for lunch

Inspector Coptoor

Week 9 Workout 3

Shoulders
Moderate Volume, Mod Int

Warm up
dislocates
pull aparts
Int Db rotations

1. OH BB press
20kg - 3 x 10
30kg - 8
40kg - 3
50kg - 3
60kg - 3

45kg - 4 x 8
4 x 8

2. DB Shrugs
15kg DBs - 12
25kg DBs - 12
30kg DBs - 4 x 10

3. Arnold Press
4 x 8 with 20kg DBs

4. Seated Side Raises
4 x 10 with 2 x 7.5kg DBs

5. Rear Delt Raises
4 x 10

6. Seated Front Raises
4 x 10 with 10kg DBs

7. Hanging Leg Raises
12,12,12,12

Frogdog

You're some man for sticking to the cardio, weights and diet - I admire your dedication!

Inspector Coptoor

We'll see if it's worth it in the end.

Here's hoping.

AM
18.5km on the bike.
Out the N11, Up to Foxrock Church, down into Blackrock, along the Rock Rosd into the canal, back on to N11 & home.

Hit a top speed of 50km/hr today.
It was awesome.

55 mins total, traffic lights weren't my friend today.

The number of cyclists who just DON'T stop at red lights or wear helmets is crazy.

I'm genuinely surprised there aren't more serious collisions

Inspector Coptoor

Week 9 Workout 4

Back and Triceps

Low Volume, High Intensity

1. Chest Supported Rows
work up to heavy 3 x 3
using 2 DBs
10kg DBs - 12
15kg DBS - 10
22.5kg DBs - 8
30kg DBs - 3 x 5

70kg BB - 6
80kg BB - 5
90kg - 3 x 3

2. pin press (4 board equivalent)
work up to heavy 2 x 3
20kg - 12
30kg - 10
40kg - 10
50kg - 8
60kg - 8
70kg - 5
80kg - 2 x 3

3. Face pulls
3 x 15

4. Pull Down abz
Full stack
3 x 15

5. Rope Pushdowns
10 x 8

Inspector Coptoor

Saturday morning

Same cycle as yday.
18.5km

51:38 so took over 3 minutes off my time.

Hit 55km/hr and activated one of those speed monitoring signs.

Gonna have to go for 60 sometime this week.

Total cycled this week - 95km or so
Total hiked this week - 10km

Plan from Monday is to keep the 5 x ~20km cycles and one hike and add in 20 mins on the crosstrainer at the end of each weights session.

19 days of the programme left.

Inspector Coptoor

Week 10 Workout 1

Chest and Biceps,
High Volume, Low Intensity

1. Flat bench
Warm up sets at 20,40,50,60
67.5kg - 4 x 12

2. Inc DB Bench
20kg DBs - 3 x 15
22.5kg DBs - 15

3. Pec Dec
3 x 15

4. Cable cross overs (hands low)
3 x 15

5. Wide grip push ups
3 x max (15,15,13)

6. BB curls
30kg - 3 x 15

7. DB curls
10kg DBs - 3 x 12

8. DB hammer curls
12.5kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15

20 mins on crosstrainer

Cycle - 15km or so.

Inspector Coptoor

Cycle in the sun.

22km
57:30.

Inspector Coptoor

week 10 Workout 2

Legs, Lower Back and Hamstrings

Moderate Volume, Moderate Int

Long warm up of:
hip openers
banded traction for hip, hip flexor and ankles
banded oh squats
foam rolling

1. ATGback squats
up tp:
4 sets of 5 reps @ 90kg


2. Snatch grip RDLs
60kg - 10
70kg - 10
75kg - 3 x 10

3. Front squats
4 x 6 @ 65kg

4. Leg press
Full stack
180kg - 4 x 10

5. Step ups
3 x 10 off each leg with 30kg BB

6. Good mornings
60kg - 3 x 10
20kg - 3 x 15


7. Leg extension
5 x 15

8. Leg curl
5 x 15

9. Calf raises
3 x 20
2 x 30

10. Single leg leg press
5 x 8 each leg

Cardio
Crosstrainer
Level 15 for 20 mins

Foam rolling
band stretching

Inspector Coptoor

Week 10 Workout 3

Shoulders
Low Volume, High Intensity

Nice long warm up

1. OH Press
up to 2 heavy sets of 3
20kg - 3 x 8
30kg - 8
40kg - 8
50kg - 5
60kg - 3
65kg - 3

Push press
70kg - 3 x 3

Strict press
50kg - 3 x 3

2. DB Press
up to
4 x 6 with 2 x 27.5kg DBs

3. Hanging leg raises
4 x 12

4. Shrugs
2 x 20kg plates
4 x 12

5. Pull down Abz
5 x 12

Planks & messing on TRX

Crosstrainer
20 mins on level 15

Cycling
22.25km in total

Inspector Coptoor

Day off from the cycling and regular programme today.

Just went into the gym to do a bit of extra stuff
Biceps
Calves
Abs

5 rounds of:
Preacher cable curl - 20
Seated Machine calf raises - 20
Decline sit ups - 15

3 rounds of
12.5kg DB Hammer curls - 10
2 x 20kg Standing Calf raises - 15
30kg Side Bends - 12 each side

Ab Fall outs on TRX
5 x 8

Cardio
Crosstrainer
Level 15 - 20 mins.

Inspector Coptoor

Cycling
30km.

Unreal day for it

Inspector Coptoor

Today
Workout 4
Back and Triceps
High Volume, Low Intensity

1.
Chest Supported Rows
2 x 17.5kg DBs
4 x 8
supersetted with
DB Rows
4 x 12 @ 30kg

2. Wide Grip chins
3,3,3
then assisted Wide Grip chins
5 x 5

3. Wide Grip Pulldowns
4 x 12 full

4. Low rows with wide grip
3 x 10 full stack

5. BB extensions
4 x 12 with 32.5kg

6. Inc DB Extensions
Pyramid set with loads of DBs
20
15
12
10
8
10
12
15
20

7. Pushdown with rev grip
4 x 12

8. Face Pulls
4 x 15

9. Pull Down Abz
2 x 10 with full stack

Inspector Coptoor

Saturday - complete rest day.
Must have slept 13 hours

Sunday
out on the bike for 12km or so - few horrible hills up Fosters Avenue and in around Milltown.

Monday
AM
Cycle - 22km or so

Chest and Bis later

Signed up for the Meath Heritage 100km cycle on July 28th.

Inspector Coptoor

Week 11 Day 1

Chest & Biceps
Moderate Volume
Moderate Intensity

Warm up
Band stretches & traction


1. Flat DB Press
Loads of warm up sets at:
10,15, 22.5kg x 10

Work sets:
30kg DBs - 10,10, 10, 10
finally!
Nice to get it on the last wave of the programme

2. Inc DB Press
17.5kg DBs - 3 x 12

Inc BB Press
Index finger outside the rings
Up to 55kg for 3 x 10

Then a few drop sets

3. Cable cross overs - hands high
3 x 10

4. Inc DB flies
20kg DBs - 4 x 8

5. Single Arm Preacher curls
3 x 10 with 10kg DBs

6. Inc DB curls
15kg DBs - 4 x 10

7. Triceps Rope Pushdowns
3 x 20

9. DB rear delt flies
3 x 12 with 7.5kg DBs
then a couple of drop sets

Cardio

Crosstrainer
Level 17 - 25 mins

Rower
2000m - 7:57

Stretch

Inspector Coptoor

Cycling today
20.3km
53 mins or so.

Inspector Coptoor

Week 11 Workout 2

Legs, Lower Back and Hamstrings
Low Volume, High Intensity

1. ATG back squats
40kg - 3
60kg - 3
80kg - 3
90kg - 3
100kg - 3

107.5kg - 4 x 3

2. Front Squats - up to heavy single
92.5kg x 1

3. Snatch grip RDLs
2 x 6 @ 85kg

4. Good mornings
1 x 15 @ 50kg

5. Deadlifts
2 x heavy sets of 3 @165kg

Cardio

C2 Rower
2km - 7:59

Crosstrainer
25 mins at level 18

Inspector Coptoor

Took yday off

Cycle today
16km
45 mins

Week 9
Workout 3

Shoulders
High Volume, Low Intensity

1. Seated DB Presses
10kg DBs - 10
15kg DBs - 10
22.5kg DBs - 6
27.5kg DBs - 6
30kg DBs - 6 PR

20kg DBs - 4 x 10

2. BB Shrugs
sets of 15 with 60,80
100 - 4 x 15

3. Cable Side Raises
4 x 10

4. DB Front raises
4 x 12 with 2 x 10kg DBs

5. Rear Delt RIses
4 x 12 with 7.5kg DBs

Frogdog

You'll have to get fat now for next week!

Inspector Coptoor

Week 11 Workout 4
Back and Triceps

Moderate Vol, Moderate Int

1. BB rows
Worked up to:
3 x 8 with 90kg
then a load more sets
6 x 8 with 60kg

2. Close Grip Chins
BW - 10 x 2
Assisted - 6 x 6

3. Close Grip Pulldowns
3 x 10 @ 60kg

4. JM Press
3 x 8 with 30kg

5. DB Extensions
3 x 12 with 10kg DBs

6. Face Pulls
2 x 15

7. Pull down Abz
3 x 12 with full stack

15km of cycling

Inspector Coptoor

Week 12 Workout 1

Chest and Biceps,

Low Volume, High Intensity

1. Bench
work up to 2 heavy sets of 3
60kg,70kg,80kg,85kg x 3
87.5kg - 2 x 3
Using a fat bar to bench with today

2. Inc DB press
work up to 3 heavy sets of 5
27.5kg DBs - 5
30kg DBs - 5
32.5kg DBs - 5

3. BB curl
work up to 2 heavy sets of 5 with extreme fat Gripz
20kg, 25kg, 30kg, 32.5kg.- 5
35kg - 5

4. Band Pushdowns (green band)
5 x 12

5. Rear Delt raises
3 x 12 with 7.5kg DBs

6. SA DB Preacher curl
15kg DB - 3 x 8 each arm

Bike in getting serviced for 100km cycle on Sunday.

Inspector Coptoor

Week 12 Workout 2

Legs, Lower Back and Hamstrings

High volume, Low Intensity

Long warm up
banded hip flexor stretch
foam rolling
cricket balling

1. ATG Back Squats
warmed up with lots of sets

work sets: 5 x 8 @ 80kg

2. Snatch Grip RDLs
3 x 15 with 65kg

3. Front Squats
4 x 12

4. Lunges
4 x 15 with 2 x 8kg DBs

5. Side Lunges
4 x 12 with 24kg BB

6. Good Mornings
3 x15 with 40kg

7. Seated Hamstring Curls
3 x 15 + 1 x 30 rep burn out set

8. Seated Leg Extensions
3 x 15 + 1 x 30 rep burn out set.

9. Machine Calf raises
5 x 20

Inspector Coptoor

Week 12 Workout 3

Shoulders
Moderate Volume, Mod Int

Warm up
dislocates
pull aparts
Int Db rotations

1. OH BB press
20kg - 3 x 10
30kg - 8
40kg - 6
50kg - 6
55kg - 6
60kg - 3

Push presses
70kg - 3, 3
80kg - 3 x 1

Strict press
45kg - 4 x 8

2. DB Shrugs
15kg DBs - 12
25kg DBs - 12
30kg DBs - 5 x 12

3. Arnold Press
10s - 10
15s - 10
20s - 3 x 8
25s - 6

4. Seated Side Raises
4 x 10 with 2 x 7.5kg DBs

5. Rear Delt Raises
4 x 10

6. Seated Front Raises
4 x 10 with 10kg DBs

Traction stretching

Inspector Coptoor

Got body fat done again today.
Most sites are down & all the formulas I'm putting figures into are coming out at about 17.5% bf at 100kg at 16:00.
I'd be 98-99 in the am.

Sites in mms
Bi - 3
Tri - 6.5
Pec - 3
Subscap - 21 (problem area but coming down)
Midaxilla - 12
Supra iliac - 12
Umbilical - 15
Quad - 11.5
Calf - 7.5

12 weeks ago, all those numbers were a good bit higher & the fat was a lot "stickier" & readings were hard to take.
I was around 108kg & 23-25% bf.

Didn't reach my target of 15% at 95kg but not too far off.

One more workout tomorrow, 100km soon on the bike on Sunday & off on holidays to the US for 3 weeks.

Will try to hit the original goal upon my return.

Inspector Coptoor

Did a back and triceps workout on Friday.
was grand,
That training cycle is now complete.

Did the Meath Heritage 100km cycle today.
Really enjoyed it.

Inspector Coptoor

Over in California for a while.

Walked into the hotel's health & fitness centre.
1 treadmill - not happening
1 bike - not happening
1 X-trainer - coukdnt be arsed.

2 x adjustable DBs going up to 50lbs, only one of them is stuck on 35lbs....

Anyway, quick workout

1.
DB Press
2 x 35lb DBs - 4 x 12
Supersetted with
DB curls
25lb DB - 4 x 10

2.
Inc DB Press
2 x 35lb DBs - 4 x 10
Supersetted with
Chest supported rows
2 x 35lb DBs - 4 x 15

3.
SA DB Row
50lb DB - 4 x 12 each side
supersetted with
SL RDL
50lb DB - 4 x 8 each leg

4.
Seated DB press
2 x 35lb DBs - 4 x 8
Supersetted with
Goblet Squat
50lb DB - 4 x 10

In and out in just over 30 mins.
This workout was brought to you by coffee & Nutella Danishes

Inspector Coptoor

6am workout

1.
Flat DB Press
2 x 35lb DBs - 4 x 15
S/s with
DB Goblet squat
2 x 35lb DBs - 4 x 10

2.
DB chest supported rows
2 x 35lb DBs - 4 x 15
S/s with
Inc DB Flies
2 x 35lb DBs - 4 x 10

3.
SL RDLs
50lb DB - 4 x 8 each side
S/s with
DB rows
50lb DB - 4 x 12

4.
DB curls
2 x 35lb DBs - 4 x 6
S/s with
Rolling DB Tri Ext
2 x 35lb DBs - 4 x 8

Loads of band pull aparts etc

Inspector Coptoor

Hiking around San Fran
Biking across the Golden Gate Bridge
Very active day all in all

Biked around 17km
Walked around 7 miles

Inspector Coptoor

Trained in world gym San Fran today

Walk to the gym - 2 miles

Warm up

A1. Hang Power cleans
40,50,60,70, 80kg x 3
80kg x 3 were very bad.
Did 5 x 3 chin ups after every set of cleans
Back down to
70kg - 5 x 3
A2. Chin ups
5 x 3

B1. RFE BBS
4 x 6 with 20kg BB in racked position
B2. Weighted (10kg) Feet elevated BB push ups
4 x 10

C1. DB shoulder Press
4 x 8 with 45lb DBs
C2. T Bar row
4 x 8 with 135lbs

D. machine calf raises
5 x 20

E. curls
4 x 10

Row - 2000m
8 mins

Stretch
2 mile walk back to hotel.