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

Inspector Coptoor

Adjustable DBs in hotel were fixed.

More chest & back work.

A1. DB press
2 x 50lb DBs - 4 x 10
A2. DB row
50lb DB - 4 x 15 each side

B1. Chest supported rows
2 x 50lb DBs - 4 x 10
B2. Inc DB Press
2 x 50lb DBs - 4 x 6

C1. Goblet squat
50lb DB - 4 x 10
C2. DB Shrugs
2 x 50lb DBs - 4 x 12

Some shoulder work with a mini band
Rear delts & plenty of stretching

Inspector Coptoor

Spent the last few days hiking around Yosemite national park & having a great time outdoors.

Back on the coast now making my way down towards LA.

Trained in FSH/Crossfit Santa Barbara today.
Really nice gym. Met a monster of a Ukranian PT called Sergei in there.
Apart from that, had the place to myself as some XFitters were dropping a WOD outside in the sun

Warm up

A1. Bench
Up to 75kg - 5 x 5
A2. Various grip chins/pull ups on rings/thin bar/fat bar - 10 x 3

B1. Leg press
120kg - 5 x 12
B2. RFEBSS - 2 x 12kg KBs
5 x 6 per leg
B3. KB swings
32kg KB - 5 x 12

C1. DB shoulder press
2 x 45lb DBs - 5 x 6
C2. CS Rows
2 x 60lb DBs - 5 x 12

D. Rear delt flies
2 x 15lb DBs - 4 x 12

Stretch

Inspector Coptoor

Trained in Gold's Gym Venice Beach today.

Bit of a warm up.

Then

A1. DB press
75lb DBs - 5 x 5
A2. Chin ups - 10 x 3

B1. DB Flies
45lb DBs - 4 x 10
B2. Lat pull down
120lbs - 4 x 15

C1. DB CS Rows
2 x 55lb DBs - 4 x 12
C2. BB press
80lbs - 4 x 10

D1. Rear delt flies
15lb DBs - 4 x 10
D2. KB swings
36kg KB - 4 x 15

E1. BB curls
50lbs - 4 x 10
E2. KB snatches 16kg - 4 x 5 each hand
E3. KB strict press - 16kg 4 x 5 e/s

Inspector Coptoor

New programme,
periodisation BB programme.

Phase 1 Week 1
Workout 1.
Chest, Triceps & Calves
Last set of every exercise is a rest pause set.

1. BB bench
52.5kg - 4 x 15 + 6
2. Inc BB bench
40kg - 4 x 15 + 6
3. Inc DB Flies
12.5kg DBs - 4 x 15 + 6

4. Tri Pushdowns
20kg - 4 x 15 + 6
5. Lying DB Tri Ext
2 x 7.5kg DBs - 4 x 15 + 6
6. OH Tri Ext
15kg - 4 x 15 + 10

7. Standing calf raises
80kg - 4 x 30 + 15
8. Seated calf raises
50kg - 4 x 30 + 15

Inspector Coptoor

Out on the bike today.
50km spin.
Few nice hills.
2 1/2 hours

token

Not bored of t-shirt training yet?

Inspector Coptoor

token wrote: »

Not bored of t-shirt training yet?

It's all I'm able for.
Shoulder is giving me bother, shooting pains Etc, think I've a bit of nerve damage, need to get it looked at.

For now, cycling & t shirt time will do.

COH

Inspector Coptoor wrote: »

It's all I'm able for.
Shoulder is giving me bother, shooting pains Eric, think I've a bit of nerve damage, need to get it looked at.

You just need bigger arms

Inspector Coptoor

COH wrote: »

You just need bigger arms

Good cal.

Cycled 15km today.
May train later.

Inspector Coptoor

22km round trip cycle to the Platelet clinic.

Inspector Coptoor

Phase 1 Week 1
Workout 2 - Back, Biceps & Abz
Rest pause on last set

Back
DB Rows
40kg - 4 x 15 + 8
Plate loaded wide grip Lat pull down
40kg - 3 x 15 + 10
Straight arm pull down
20kg - 3 x 15 + 10
J Rope Straight Arm pull down
20kg - 3 x 15 + 10

Biceps
Barbell curl
20kg - 4 x 15 + 8
Ext Fat Grip Inc Curls
2 x 10kg DBs - 3 x 15 + 8
DB Hammer curls
2 x 7.5kg DBs - 3 x 15 + 8

Abz
Hip thrusts
30kg BB - 3 x 30 + 12
Crunches - 3 x 25 + 12
Oblique crunches - 3 x 15 each side

Inspector Coptoor

18km of cycling today in and out of work.

3 x 12 KB swings with 24kg bell
3 x 8 each side with 24kg Bell

Loads of stretching, foam rolling

Inspector Coptoor

9km cycle in - 30 mins

Phase 1
Week 1 Workout 3
Shoulders, Traps & Calves
Rest Pause on last set

Shoulders
DB Shoulder Press
12kg DBs - 4 x 15 + 8

DB lateral raises
6kg DBs - 3 x 15 + 8

DB front raise
8kg DBs - 3 x 15 + 8

High rear delt cable flies
3 x 12 + 8

Shrugs
2 x 30kg DBs - 4 x 15 + 10

Seated calf raises
60kg - 4 x 25 + 12

Inspector Coptoor

Cycling on Wednesday was 18km

Cycling today, Thursday, was 25km, nice few hills too.

Phase 1
Week 1 Workout 4
Legs and Abs
Rest Pause on last set of each exercise.

Squats
55kg - 4 x 12 + 8

One-Leg Leg Press
3 x 15 + 10 per leg

Leg Extension
3 x 15 + 12

Romanian Deadlift
50kg - 4 x 15 + 10

Lying Leg Curl
3 x 15 + 8

Abs
reverse crunches
3 x 25 + 10

Weighted Plank
+10kg - 3 x 1 min

Hip Thrusts
3 x 25 + 10

Inspector Coptoor

Today

Total cycling - 18km

Phase 2
Week 2 Workout 1
Chest, Triceps & Calves
Rest pause on last set

Bench
60kg - 4 x 10 + 6

Inc DB Bench
20kg DBs - 3 x 10 + 6

Inc DB Flies
12kg DBs - 3 x 10 + 6

Cable cross overs
3 x 10 + 8

Triceps push downs
4 x 10 + 8

DB Tri Ext
3 x 10 + 6

OH Tri Ext
3 x 10 + 6

Calf raises
6 x 20

Extra workout
Deadlift
130kg - 5 x 5

Bench
60kg - 3 x 8
Pull ups
3 x 5

Lunges
2 x 12kg KBs - 4 x 8 each leg
BB curls
4 x 20

Leg raises
3 x 12
Side plank
3 x 20s each side

Lots of stretching

Inspector Coptoor

Saturday - cycled 25km.

Total cycled last week - 115km.

Cycling today - 18km

Phase 1 Week 2
Workout 2 - Back, Biceps & Abz
Rest pause on last set

Back
DB Rows
40kg - 4 x 10+ 8 e/s
Plate loaded wide grip Lat pull down
55kg - 3 x 10 + 8
Straight arm pull down
30kg - 3 x 10 + 8
J Rope Straight Arm pull down
30kg - 3 x 8 + 8

Biceps
Barbell curl
35kg - 4 x 10 + 6
DB Inc Curls
2 x 12kg DBs - 3 x 10 + 6
SA high cable curls
3 x 10 + 8 each side

Abz
Weighted crunches - 5kg plate behind head - 3 x 15
Weighted crunches - 3 x 15
KB side bends - 24kg KB - 3 x 15

Inspector Coptoor

9km cycle in - 30 mins

Phase 1
Week 2 Workout 3
Shoulders, Traps & Calves
Rest Pause on last set

Shoulders
DB Shoulder Press
20kg DBs - 4 x 10 + 4

DB lateral raises
8kg DBs - 3 x 10 + 7

Cable front raise
3 x 10 + 6

High rear delt cable flies
3 x 10 + 8

Shrugs
2 x 37.5kg DBs - 4 x 10 + 8

Seated calf raises
60kg - 4 x 15 + 10

Standing calf raises
4 x 15 + 10

Evening Conditioning workout

Warm up
Hip Flexor stretch
bird dogs
fire hydrants
squats
IYTs

10' block
2 x 24kg KB carries - 20m
Jog - 20m
repeat

10' block
Goblet squat - 16kg KB - 8
push ups - 8
Plank - 20s

10' block
KB Swing - 20kg KB - 12
SA KB Press - 12kg KB - 5 each side
Reverse Lunges - 5 each side

Foam Rolling - glutes, hamstrings, calves, quads, ITB's Back

Stretching
Hip Flexor Stretch
Downward Facing Dog
other Stretches

Cycle Home
9km - 30 mins

Great day of activity today, nearly 3 hours in total.

SO HUNGRY

Inspector Coptoor

Cycling today - 21km.

30 min mobility session this morning using
Band
Cricket ball
Stick
Grid roller.

Inspector Coptoor

Cycle into work.
GPS'd it today, it's actually 10km.


Phase 1
Week 1 Workout 4
Legs and Abs
Rest Pause on last set of each exercise.

Squats
62.5kg - 4 x 10 + 6

One-Leg Leg Press
3 x 10 + 6 per leg

Leg Extension
3 x 10 + 8

Romanian Deadlift
62.5kg - 4 x 10 + 8

Lying Leg Curl
3 x 10 + 8

Abs
Hanging Leg raises
3 x 12 + 6

Weighted cable crunches
3 x 15 + 6

Side Plank
3 x 30s each side

Did half that work out in the morning

Then cycled 11km to BD Sandyford, did the second half and cycled 5km home.

Mileage going up nicely.
Will have 110km done by Friday evening along with 6 gym sessions.
Doing the D8 KB course Saturday morning too.

Inspector Coptoor

Cycling
20km

Morning
Bench
70kg - 4 x 6
Drop set
50kg - 12

Evening
Foam rolling
Dynamic warm up

1. Clean, jerk, 5 back squats, btn push jerk
75kg - 5 sets

2.A - OH press
50kg - 3 x 8
2.B - inv rows
3 x 12

3.A - SL RDL
2 x 16kg KBs - 3 x 8 per leg
3.B - Tri push downs
3 x 12

4.A - 3 point plank
3 x 30s
4.B - Russian Twists
16kg KB - 3 x 20

Lots of stretching

Inspector Coptoor

3 hour KB workshop today in D8 Fitness.

We Drilled

double hand swing
single arm swing
TGU's
Windmills
Clean and Press
Snatch

then a workout
some core work

plenty of stretching

really good workshop and great value at €50 for 3 hours and a KB

Inspector Coptoor

20km cycling

Phase
Week 3 Workout 1
Chest, Biceps & calves

Bench
70kg - 4 x 6
Drop set
50kg - 12

Inc DB Press
27.5kg DBs - 4 x 6
Drop set
18kg DBs - 10

Inc DB Flies
18kg DBs - 4 x 6
Drop set
10kg DBs - 10

Cable cross overs
4 x 6
Drop set
12

Triceps rope push downs
4 x 6
Drop set 12

DB Tri Ext
4 x 6
Dropset 12

OH Tri Ext
4 x 6
Drop set 12

Calves
6 x 15

Inspector Coptoor

10km cycle in - 27:25 mins

Phase 1
Week 2 Workout 3
Shoulders, Traps & Calves
Drop set on last set

Shoulders
DB Shoulder Press
25kg DBs - 4 x 6
Drop
16kg DBs - 6

DB lateral raises
12kg DBs - 3 x 6
srop
6kg DBs - 12

Cable front raise
3 x 6
Drop
10

High rear delt cable flies
3 x 6
Drop
12

Shrugs
2 x 45kg DBs - 4 x 8
Drop
2 x 24kg DBs - 15


Seated calf raises
60kg - 4 x 15 + 10

Standing calf raises
4 x 15 + 10

Evening Conditioning workout

Warm up
Hip Flexor stretch
bird dogs
fire hydrants
squats
IYTs

10' block
Rounds of
2 x 24kg KB carries - 20m
24kg Suitcase carry - 10m each hand
16kg waiter carry - 10m each hand
Jog - 20m
repeat

10' block
Goblet squat - 20kg KB - 8
push ups on KBs - 6
Plank - 20s

10' block
KB Swing - 24kg KB - 12
SA KB Press - 20kg KB - 5 each side
Reverse Lunges - 5 each side

Foam Rolling - glutes, hamstrings, calves, quads, ITB's Back

Stretching
Hip Flexor Stretch
Downward Facing Dog
other Stretches

Cycle Home
9km - 25 mins

Inspector Coptoor

Cycling today - 20km - 55 mins

Phase 1 Week 2
Workout 2 - Back, Biceps & Abz
Drop set on last set

Back
DB Rows
45kg - 4 x 6 each side
Drop set
27.5kg - 10 each side

Plate loaded wide grip Lat pull down
75kg - 4 x 6
Drop set
45kg - 15

Straight arm pull down
40kg - 3 x 6
Drop set
30kg - 10

J Rope Straight Arm pull down
30kg - 3 x 6
20kg - 10

Biceps
Barbell curl
40kg - 4 x 6
Drop set
20kg - 12

DB Inc Curls
2 x 16kg DBs - 3 x 6
Drop set
10kg DBs - 12

SA high cable curls
3 x 6
Drop set - 12

Abz
Weighted cable crunches - 3 x 15
KB side bends - 24kg KB - 3 x 15
Single leg hip thrusts - 3 x 12 per leg

Inspector Coptoor

Cyling 20km

Loads of grid rolling of back, ITB's, quads, hammies and calves.
Need to really attack my vastus lateralis with a cricket ball/spiky ball later.
Cycling is really starting to make it balloon and needs work.

Loads of shoulder mobility work.


Then some hex bar deadlifting

70kg - 5
110kg - 5
150kg - 5
130kg - 3 x 5

Inspector Coptoor

Phase 1 Week 4
Workout 1

Chest, Triceps & Calves
Drop set on last set of all exercises

Bench
Up to:
90kg - 4 x 3
60kg - 15

Inc DB Flies
30kg DBs - 3 x 5
18kg DBs - 15

Inc DB Flies
18kg DBs - 3 x 5
12kg DBs - 12

Cable cross overs
3 x 5
15

Triceps Rope Pushdowns
31.25kg - 4 x 5
13.75kg - 20

DB Tri Ext
12kg DBs - 3 x 5
8kg DBs - 15

OH Tri Rope Ext
3 x 5
15

Smith Machine calf raises
100kg - 6 x 9
60kg - 25

Inspector Coptoor

Phase 1 Week 4
Workout 2 - Back, Biceps & Abz
Drop set on last set

Back
Deadlift - 100kg - 5 x 3

DB Rows
45kg - 4 x 6 each side
Drop set
27.5kg - 12 each side

Plate loaded wide grip Lat pull down
85kg - 4 x 5
Drop set
45kg - 15

Straight arm pull down
40kg - 3 x 6
Drop set
30kg - 10

J Rope Straight Arm pull down
30kg - 3 x 6
20kg - 10

Biceps
Barbell curl
45kg - 4 x 5
Drop set
20kg - 12

DB Inc Curls
2 x 16kg DBs - 3 x 6
Drop set
10kg DBs - 12

SA high cable curls
3 x 6
Drop set - 12

Abz
Weighted cable crunches - 3 x 15
KB side bends - 24kg KB - 3 x 15
Single leg hip thrusts - 3 x 12 per leg

Inspector Coptoor

Cycle in this morning - 10km

Morning workout
Olympic Lifting


Snatch Technique work
Bar - lots of OH Squats, Hang Snatches etc
30kg - 3 x 3
40kg - 3 x 3

Clean and Jerk Technique work
3 cleans and 1 jerk

30kg
40kg
50kg
60kg
70kg

Stretch

Evening Conditioning workout

Warm up
Hip Flexor stretch
bird dogs
fire hydrants
squats
IYTs

10' block
2 x 27.5kg DB carries - 20m
1 x 27.5kg DB suitcase carry - 10m left hand, 10m right hand
1 x 24kg KB waitor carry - 10m left hand, 10m right hand.
Jog - 20m
repeat
10 rounds

10' block
Goblet squat - 24kg KB - 8
push ups - 8
Plank - 20s

10' block
KB Swing - 24kg KB - 12
SA KB Press - 16kg KB - 5 each side
Reverse Lunges - 5 each side

Foam Rolling - glutes, hamstrings, calves, quads, ITB's Back

Stretching
Hip Flexor Stretch
glute stretches
hamstring stretches
quad stretches
Downward Facing Dog
other Stretches

Cycle Home
9km - 30 mins

really enjoying Active Tuesdays

Inspector Coptoor

10km cycle in - 30 mins
Puncture after 8.5km so walked the rest.

Phase 1
Week 2 Workout 4
Shoulders, Traps & Calves
Rest Pause on last set

Shoulders
DB Shoulder Press
27.5kg DBs - 4 x 3
16kg DBs - 8

DB lateral raises
12kg DBs - 3 x 5
6kg DBs - 15

Cable front raise
3 x 5
10

High rear delt cable flies
3 x 5
12

Shrugs
2 x 45kg DBs - 4 x 5
2 x 27.5kg DBs - 12

Seated calf raises
60kg - 4 x 10
10

Standing calf raises
4 x 10
10

Inspector Coptoor

10km cycle home - 27 mins

Hit a few PR's on segments of the ride, 5 to be exact.