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

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