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

Inspector Coptoor

This morning

Snatch complex
Snatch DL, snatch pull, P snatch
2,1,2 x 2 sets
4 work sets at 52.5

Box squats
90kg - 5
100kg - 2 x 5
110kg - 2 x 5

Sesh had to be cut short

13:30
Went for a run
Have the Moxie challenge coming up on may 25th so need to get running, cycling & kayaking endurance up.
1st run in ages - 3.4km - 19:07.

4km next week & build it up.

Inspector Coptoor

Conditioning

Warm up:
shoulder mobility
Hip openers


10' block #1
KB thrusters x 8 - 2 x 16kg KNs
KB/DB rows - 5 e/s - 30kg DB
Plank Builders - 8

10'block #2
OH squats x 6 - 20kg BB
OH press x 8 - 30kg
SL RDL - 5 e/s + 16kg KB

10' block #3
DL x 5 - 80kg
1 arm KB swings x 5 e/s w 16kg KB
Russian twists - 20 w 16kg KB

Stretch

Inspector Coptoor

Today

20km cycle
61 mins.
From Ringsend out to Dun Laoighaire & back.
1st time on a bike in about 10 years.
Enjoyed it.
The adventure race has two cycling legs - one 19km & one 12km so they should be fine.

Top speed was 26km/hr.

Hill sprints with frogdog.
8 x 50m.
Left hip flexor was twinging, gotta get the cricket ball at it & stretch the
sh1t€ out of it.

Inspector Coptoor

This morning

warm up involving:
foam rolling
band stretches

Benching
20kg - 2 x 10
40kg - 10
60kg - 10
70kg - 5
80kg - 3
90kg - 3

70kg - 8 x 3 with pauses

neutral grip chins - 6 x 3

face pulls
8 x 20

Inc DB flies
22.5kg DBs - 3 x 10

cable cross overs
3 x 12

stretch

run tomorrow

Inspector Coptoor

4km run

22:27.

Few hills, happy enough.

Inspector Coptoor

Earlier this evening

Shoulder workout (mostly)

Warm up of dislocates with broom handle, shoulder tornado, t spine foam rolling, internal rotation stuff

Seated DB press
10kg DBs - 10
15kg DBs - 10
20kg DBs - 10
25kg DBs - 5 x 6

Front raises
10kg DBs - 4 x 10

Lat raises
10kg DBs - 4 x 10

Other messing
Chins
3 x 3

Wide grip lat pull down
3 x 10

TRap Bar shrugs
4 x 12

Hammer curls
12.5kg DBs - 4 x 10

Hip flexors & shoulders stretched into oblivion.

Wedding tomorrow
25km cycle on Sunday & a few hills if I'm able.

Inspector Coptoor

Conditioning

10' block 1
KB swings
30s on/30s off
Avg of 22 swings per round

10' block 2
Step ups
2 x 12kg KBs
30s on 30s off
Avg of 5 steps per leg per round

10' block 3
Rower
30s on/30s off
Avg of 150m per round

KB strict pressing
5 x 8 per side with 16kg KB.

Inspector Coptoor

Meant to go running today, had to be put off til tomorrow

Quick bit of lifting

Bench
5 x 10 @ 60kg

Pull down
5 x 10 @ around 55kg

DB rows
45kg - 4 x 6 per side

Inspector Coptoor

Only had 25 mins yday morning

Shoulder warm up
Scap push ups
Pull aparts
Dislocates

DB shoulder press
6,s -10
12's - 10
18's - 10
22.5's - 8

25's - 6 x 6

Inspector Coptoor

Joined Ben Dunne Sandyford today
€185 for 16 months.
will get me through the summer.


Chest & Biceps
High volume, low intensity

1. Flat bench
60kg - 4 x 12

2. Inc DB Bench
17.5kg DBs - 3 x 15

3. Pec Dec
3 x 15

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

5. Wide grip push ups
3 x max

6. BB curls
25kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15


Out kayaking then for about 40 mins on sandycove

Edwardius

Inspector Coptoor wrote: »

Joined Ben Dunne Sandyford today
€185 for 16 months.
will get me through the summer.


Chest & Biceps
High volume, low intensity

1. Flat bench
60kg - 4 x 12

2. Inc DB Bench
17.5kg DBs - 3 x 15

3. Pec Dec
3 x 15

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

5. Wide grip push ups
3 x max

6. BB curls
25kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15

COH

Triceps pressdowns and rear delt flies on chest and biceps day?? Bro.... you can't ride the train to Gainsville if you buy a ticket to Stupidityland bro

You should kayak on legs day too. Everyone knows that

Inspector Coptoor

COH wrote: »

Triceps pressdowns and rear delt flies on chest and biceps day?? Bro.... you can't ride the train to Gainsville if you buy a ticket to Stupidityland bro

You should kayak on legs day too. Everyone knows that

I'm just following the programme bro.
Don't hate the player, hate the programmer

Inspector Coptoor

Legs, Lower back & hamstrings
Moderate volume, moderate intensity

Warm up
Hip openers
Hip flexors
Bird dogs Etc

1. Paused back squats
3 sec pause
4 sets of 5 reps - 50kg

2. Snatch grip RDLs
3 x 10 @ 50kg

3. Front squats
4 x 8 @ 40kg

4. Leg press
4 x 10 @ 150kg + sled

5. Step ups
3 x 10 with 2 x 12.kg DBs

6. Good mornings
3 x 10 with 50kg

7. Leg extension
3 x 10 @ 70kg

8. Leg curl
3 x 10 @ 60kg

Stretch

the drifter

wtf is going on here!!!!

lads...we need an intervention...like we did back in the 5/3/1 days...

COH

the drifter wrote: »

wtf is going on here!!!!

lads...we need an intervention...like we did back in the 5/3/1 days...

Leave him at it.. he's clearly gone and had a stroke or something

Inspector Coptoor

This morning

Feel like I've been run over by a truck.
Legs are like lead.

All the stretches

Banded hip flexors
3 x 30s each side

Banded ankle stretches
3 x 30s e/s

Banded hamstring stretches

Foam rolling
ITBs
Quads
Hammies
Calves
Glutes

Spiky ball smashing on my everything
Quads
Calves
Hammies
Arms
Chest
Glutes

More banded stretches & mobility work

Felt a lot better after that

Gotta go out for a 5km run later.

Inspector Coptoor

Legs still horrible

4km run 1 couldn't face another km
23:40.
90s slower than last time

Good stretch

Inspector Coptoor

High Intensity, low volume
Shoulders

Warm up
Scap push ups
YTWs
Internal rotations
Band stretching

Strict standing OH press
Up to 2 heavy sets of 3

20kg - 3 x 8
30kg - 3
40kg - 3
50kg - 3
55kg - 3

Top sets
60kg - 3
62.5kg - 3

Some abs to finish off
Hanging leg raises
2 sets to failure
Set 1 - 17
Set 2 - 15

Stretch

Inspector Coptoor

Workout 4
Back and Triceps
High Volume, Low Intensity

1. DB Rows
4 x 12
30kg DBs (biggest ones in the gym)

2. WG chins
3 x F
5,4,3,
Need to get less fat so I can do more pull ups

3. Double D Pulldowns
4 x 12
50kg

4. Low rows with wide grip
3 x 10
Full stack on cable machine

5. BB extensions
4 x 12
25kg BB

6. DB Inc Extensions
4 x 12
2 x 10kg DBs

7. Pushdown with rev grip
3 x 12
15kg on stack

8. Face Pulls
3 x 15
22.5kg

9. Pull Down Abz
3 x 10
Full Stack


Stretch

Inspector Coptoor

Week 2 Day 1

Chest & Biceps
Moderate Volume
Moderate Intensity

Warm up
Band stretches & traction


1. Flat DB Press
Up to 4 x 10 with 27.5kg DBs

2. Inc DB Press
Up to 22.5kg for 3 x 10

3. Cable cross overs - hands high
3 x 10

4. Inc DB flies
15kg DBs - 3 x 10

5. Preacher curls
3 x 10

6. Inc DB curls
10kg DBs - 3 x 10

7. DB hammer curls
10kg DBs - 3 x 10

8. Triceps rope Pushdowns
3 x 15

9. Machine rear delt flies
3 x 12

Stretch

Inspector Coptoor

Week 2 Workout 2

Legs, Lower Back and Hamstrings
Low Volume, High Intensity

1. Paused back squats
3 sec pause
5 sets of 3 reps - 80kg

2. Snatch grip RDLs
3 x 6 @ 70kg

3. Good mornings
1 x 15 @ 50kg

4. Deadlifts
2 x heavy sets of 3 @ 160kg

5. Rear Delt machine
2 x 10 @ 55kg

Stretch

Inspector Coptoor

Week 2, Workout 3

Shoulders
High Volume, Low Intensity

band warm ups

1. Seated DB Presses
warm ups with 5's, 10's, 12.5's and 15s
4 x 15 with 2 x 17.5kg DBs

2. BB Shrugs
4 x 15 @ 80kg

3. DB Side Raises
3 x 12 @ 10kg DBs

4. DB Front raises
3 x 15 @ 10kg DBs

5. Hanging leg raises
2 x F

6. Rear Delt Machine Flies
3 x 12

Band Stretches

Inspector Coptoor

Week 2
Workout 4

Back and Triceps
Moderate Vol, Moderate Int

1. BB rows
up to 3 x 8 @ 80kg (strict)

2. Close Grip Chins
3 x F (3,3,2 at bodyweight) did some assisted ones then aswell.

3. Close Grip Pulldowns
3 x 8 with full stack

4. JM Press/Skullcrushers
3 x 8 @ 25kg - dont really like this exercise, might swap it out

5. DB Extensions
3 x 12 with 2 x 10kg DBs

6. Face Pulls
3 x 15

7. Pull down Abz
3 x 12

8. Hanging Leg raises
3 x 10

Have a 40km adventure race on Saturday so gonna have to try to train 2 a days for the next couple of days so I have plenty of recovery time for saturday.

Inspector Coptoor

Week 3 Workout 1

Chest and Biceps,
Low Volume, High Intensity

1. Pin Presses (1 board equivalent)
work up to 2 heavy sets of 3 @ 90kg

2. Inc DB press
work up to 2 heavy sets of 5 @ 2 x 35kg DBs

3. BB curl
work up to 2 heavy sets of 5 @ 45kg

4. Band Pushdowns
3 x 15 with green band

5. Rear Delt raises
3 x 12 with 8kg DBs


20 mins on bike at level 7

Inspector Coptoor

Conditioning at 16:00.

Warm up of loads of foam rolling & hip openers

1. Rower
30s on/30s off
10 intervals averaging 145m

2. KB swings
30s on/30s off
Avg of 20s per interval for 10 intervals

3. Stationary bike
Level 7
30s at 70rpm/30s at 110rpm
10 intervals

Roll
Flex
Stretch

Time for food, then hit the gym again at 7:30 for leg day

Inspector Coptoor

Tired going into the gym.

Lashed the caffeine Pulse V4 stuff in.

Week 3
Workout 2

Legs, Lower Back and Hamstrings
High volume, Low Intensity

1. Paused Back Squats
3 sec pause
4 x 8 @ 40kg

2. Snatch Grip RDLs
3 x 15 @ 50kg

3. Front Squats
4 x 12 @ 50kg

4. Lunges (BW)
4 x 15 off each leg

5. Side Lunges (BW)
3 x 15 off each leg

6. Good Mornings
3 x 15 @ 40kg

7. Lying Hamstring Curls
3 x 15

8. Seated Leg Extensions
3 x 15

9. Rear Delt Machine
3 x 12

10 mins on the bike

stretch

COH

Did you seriously go to the gym and take loads of preworkout to squat 40kg!!

Inspector Coptoor

COH wrote: »

Did you seriously go to the gym and take loads of preworkout to squat 40kg!!

Was tired.
Has been up over 13 hours at that stage.

Oh, and f$ck off.

the drifter

ah here....

you seem to have recorded some sort of warm up for a girl as your gym session....

Inspector Coptoor

Bars are very heavy in BD Sandyford I guess.

Inspector Coptoor

Week 3
Workout 3

Shoulders
Moderate Volume, Mod Int

1. OH BB press
4 x 8
45kg, 47.5kg & 2 sets @ 50kg

2. DB Shrugs
4 x 8 with 2 x 30kg DBs

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

4. Front Raises
3 x 10 with 2 x 10kg DBs

5. Machine Rear Delt Raises
3 x 10 @ 52kg

6. Hanging Leg Raises
2 sets of 12


Break

Workout 4

Back and Triceps
Low Volume, High Intensity

1. Chest Supported Rows (only able to use a machine for this)
work up to heavy 3 x 3 @ 100kg

2. pin press (4 board equivalent)
work up to heavy 2 x 3 @ 90kg

3. Face pulls
3 x 15 with monster mini band

4. Pull Down abz
3 x 10

Loads of stretching
upper back work with bands
pull aparts
dislocates
pull aparts behind the neck

Inspector Coptoor

Today.
40km adventure race

500m run
1.5km kayak
500m run
11km cycle
8km hill/trail run with obstacles
19km cycle

3:33 mins.

Terrain was tough, loads of hill climbs on the bike, lots of uphill work on the trail run in boggy ground, beach & obstacles thrown in for good measure.

Inspector Coptoor

not feeling too bad after the weekend.
Will definitely do another one of them but I'll get a racer, not a mountain bike!

back to the summer programme

Week 4 Workout 1

Chest and Biceps,
High Volume, Low Intensity

1. Flat bench
62.5kg - 4 x 12

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

3. Pec Dec
3 x 15

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

5. Wide grip push ups
3 x max

6. BB curls
30kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15


Stretch

Inspector Coptoor

Week 4
Shoulders
High Intensity, Low Volume

OH press
20kg - 3 x 8
30kg - 3
40kg - 3
50kg - 3
60kg - 3
62.5kg - 2 x 3

Abz
Hanging leg raises - 3 x F
Russian twists - 3 x 20
Plank - 3 x 30s

Lots of rolling & stretching
Got a massage yday, all kinds of awesome.

Inspector Coptoor

Week 4 Workout 3
Back and Triceps
High Volume, Low Intensity

1. DB Rows
4 x 12
30kg DBs (biggest ones in the gym)

2. WG chins
3 x F
6,6,6

3. Double D Pulldowns
4 x 12
Full stack

4. Low rows with wide grip
3 x 10
Full stack on cable machine

5. BB extensions
4 x 12
30kg BB

6. DB Inc Extensions
4 x 12
2 x 10kg DBs

7. Pushdown with rev grip
3 x 12
30kg on stack

8. Face Pulls
3 x 15
22.5kg

9. Pull Down Abz
3 x 10
Full Stack

COH

Inspector Coptoor wrote: »

3. Double D Pulldowns
4 x 12
Full stack

Correct me if I'm wrong... but you did 4x12 pulling on your titties?

Inspector Coptoor

I remember when you used to be funny and put a bit of thought into the abuse you handed out.

You're losing your touch old man.

Inspector Coptoor

Workout 2
Legs, Lower Back and Hamstrings
Moderate Volume, Moderate Int

1. Paused back squats
3 sec pause
4 sets of 5 reps - 65kg

2. Snatch grip RDLs
3 x 10 @ 60kg

3. Front squats
4 x 8 @ 50kg

4. Leg press
4 x 10 @ 150kg + sled

5. Step ups
3 x 10 with 2 x 12.5kg DBs

6. Good mornings
3 x 10 with 50kg

7. Leg extension
3 x 10 @ 70kg

8. Leg curl
3 x 10 @ 60kg

9. Calf raises
5 x 12

Inspector Coptoor

Yesterday

20 mins on bike at level 10

Abs
Swiss ball planks - 3 x 20s
SB jack knives - 3 x 10
Machine abs - 3 x 20
Rotary torso machine thing - 3 x 20

Stretch

Inspector Coptoor

Week 5 Day 1

Chest & Biceps
Moderate Volume
Moderate Intensity

Warm up
Band stretches & traction


1. Flat DB Press
Loads of warm up sets at:
10,15,20 & 25kg

Work sets:
27.5kg DBs - 10
30kg DBs - 10,10,8 (ghey)

2. Inc BB Press
Up to 55kg for 3 x 10

3. Cable cross overs - hands high
3 x 10

4. Inc DB flies
15kg DBs - 3 x 10

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

6. Inc DB curls
10kg DBs - 3 x 10

7. DB hammer curls
10kg DBs - 3 x 10

8. Triceps rope Pushdowns
3 x 15

9. Machine rear delt flies
3 x 12

Crosstrainer
20mins at level 12

Stretch

Inspector Coptoor

Week 5
Workout 3

Shoulders
High Volume, Low Intensity

1. Seated DB Presses
4 x 15 @ 17.5kg DBs

2. BB Shrugs
sets of 15 with 60,80,100, 110.

work sets:
4 x 15 @ 120kg

3. DB Side Raises
3 x 12 with 2 x 7.5kg DBs

4. DB Front raises
3 x 15 with 2 x 10kg DBs

5. Machine Shoulder Press
3 x 10

6. Hanging leg raises
3 x 12


Crosstrainer
20 mins.

Inspector Coptoor

Week 5, Workout 2

Legs, Lower Back and Hamstrings
Low Volume, High Intensity

1. Paused back squats
3 sec pause
few warm up sets @ 40,60,70,80,90kg

Work sets
4 sets of 3 reps - 100kg
last set was two paused and one without pause - eugh

2. front Squats
80kg - 2 x 2
90kg - 1 x 2

3. Snatch grip RDLs
2 x 6 @ 90kg

4. Good mornings
1 x 15 @ 40kg

5. Deadlifts
2 x heavy sets of 3 @150kg
tried 165kg, got one rep that was really slow so backed off to 150.
fried after what came before.

6. Rear Delt machine
2 x 10

Crosstrainer
20 mins

stretch

Inspector Coptoor

Week 5 Workout 4
Back and Triceps

Moderate Vol, Moderate Int

1. BB rows
3 x 8
work sets at 90kg, 100kg (too heavy), 90kg x 2

2. Close Grip Chins
BW - 4,3,2
Assisted - 8,8,6

3. Close Grip Pulldowns
3 x 8 @ 60kg

4. Skullcrushers
3 x 8
40kg, 40kg, 45kg

5. DB Extensions
3 x 12 with 10kg DBs

6. Face Pulls
2 x 15

7. Pull down Abz
2 x 10

Inspector Coptoor

Week 6 Workout 1

Chest and Biceps,

Low Volume, High Intensity

1. Bench
work up to 2 heavy sets of 3
60kg,70kg,80kg,85kg, 87.5kg x 3
90kg - 2 x 3

2. Inc DB press
work up to 2 heavy sets of 5
30kg DBs
getting annoying that 30kg DBs are the biggest in BD

3. BB curl
work up to 2 heavy sets of 5
20kg, 25kg, 30kg, 35kg, 40kg x 5
45kg - 2 x 5

4. Band Pushdowns
3 x 15

5. Rear Delt raises
3 x 12

Crosstrainer
20 mins at level 15

Stretch

Inspector Coptoor

Week 6
Workout 2

Legs, Lower Back and Hamstrings
High volume, Low Intensity

1. Paused Back Squats
3 sec pause
40kg - 8
42.5kg - 8
45kg - 8
47.5kg - 8
50kg - 8

2. Snatch Grip RDLs
50kg - 15
55kg - 15
60kg - 15

3. Front Squats
4 x 12 @ 52.5kg

4. Lunges
4 x 15 with 2 x 7.5kg DBs

5. Side Lunges
3 x 12 with 1 x 17.5kg DB

6. Good Mornings
40kg - 15
42.5kg - 15
45kg - 15

7. Lying Hamstring Curls
4 x 15

8. Seated Leg Extensions
4 x 15

9. Rear Delt Machine
3 x 12

10. Calf raises
4 x 20

20 mins on the crosstrainer @ level 15

stretch

Inspector Coptoor

Wednesday
"Rest Day"

Cardio and Abz

Crosstrainer
30 mins at level 15

Rotary Torso Thing
3 x 20 each side

Machine abs
3 x 20

Swiss ball plank for 20s into 10 Jack Knives
3 sets

Side Bends
20kg Plate - 3 x 15 each side

Decline DB Sit ups
3 x 10

Stretch

Inspector Coptoor

Week 6 Workout 3

Shoulders
Moderate Volume, Mod Int

Shoulder warm up with bands, traction, dislocates etc
Internal DB rotations

1. OH BB press
20kg - 3 x 8
30 - 3
40 - 3
50 - 3
60 - 3
70 - 2 + 1 push press
80 - 3 push presses

4 x 8 @ 40kg

2. DB Shrugs
3 x 8 with 2 x 30kg DBS

3. Seated Side Raises
3 x 10 with 7.5kg DBs

4. Rear Delt Raises
3 x 10 with 10kg DBs

5. Hanging Leg Raises
3 x F

Crosstrainer
20 mins at level 15

more ab stuff
swiss ball planks - 3 x 20s
swiss ball jack knives - 3 x 10

Inspector Coptoor

Week 6 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 - 2 x 5

70kg BB - 6
80kg BB - 5
90kg - 3
100kg - 3 (crap reps)
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

Cardio
10 mins 30s on the rower - 2500m

Crosstrainer - 10 mins at level 20

Inspector Coptoor

Crosstrainer
25 mins at level 15