The muffin man can have his muffin top back

Stench Blossoms · 20-03-2014 8:38am

Weak day. Did something to my thumb last night so this whole session was pretty much a waste since I can't make a fist without being in pain.

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

A1)Bench
Bar x 10
37.5kg x 5
40kg x 4
42.5kg x 3
37.5kg x 5
40kg x 4
42.5kg x 3

B1)Inclined Bench
Bar x 10
30kg x 12
30kg x 12
30kg x 8
25kg x 6

B2 Band pull aparts

4 x 8

C1) Standing Barbell Press
20kg 4 x 8

C2 KB Row
12kg 4 x 8

Stench Blossoms · 22-03-2014 6:56pm

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

A1)Squats
Bar x 10
40kg x 5
50kg x 3
70kg x 3
72kg x 2
73kg x 1
71kg x 3
72.5kg x 2
75kg x 1

B1)Pause Squats - 2 seconds at the bottom
53.5kg 5 x 5
...and the last one for as long as I could hold eye contact with one of the lads in the gym without laughing.

C) - 3 Rounds
Split squats x 6
Reverse Lunge x 12
Air Squats x 24

Then took an hour or so break

Front Squats
Bar x 10
30kg x 5
40kg x 1
45kg x 1
50kg x 1
55kg x 1
60kg x 1 (BW + PR)
62kg x F

Hanley · 22-03-2014 9:36pm

I'm never spotting you on anyhing below 80kg again.

Stench Blossoms · 25-03-2014 9:01am

Big dirty moan bag day

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Mountain Climbers
10 Lunges

Front Squats
Bar x 10
30kg x 5
40kg x 2
45kg x 2
47.5kg x 2
47.5kg x 2

Rack Pull (on 1 standing on 10kg plates)
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
105kg x 1
Left it there because there wasn't a hope of me getting 110kg.

RDLS
Bar x 10
50kg 3 x 10
60kg 2 x 10

Bent over rows
30kg x 12
35kg x 12
40kg x 12
40kg x 12

Hanley · 25-03-2014 11:46am

...now go back to following the program posted in the RF group

Stench Blossoms · 25-03-2014 11:53am

Hanley wrote: »

...now go back to following the program posted in the RF group

Oh! Didn't even cop that.

#awkward

Hanley · 25-03-2014 2:55pm

Stench Blossoms wrote: »

Oh! Didn't even cop that.

#awkward

Kinda figured on Saturday when I kept asking, and you kept saying no!

Stench Blossoms · 25-03-2014 9:33pm

Well thats me screwed for the next few weeks.

runawaybishop · 25-03-2014 10:23pm

Stench Blossoms wrote: »

Well thats me screwed for the next few weeks.

good flexibility though.

Hanley · 25-03-2014 10:25pm

Stench Blossoms wrote: »

Well thats me screwed for the next few weeks.

Holy crip. It's a crapple.

Stench Blossoms · 29-03-2014 4:39pm

Sad day

Warm up - foam rolling

Bench
Bar x 10
30kg x 5
42kg x 3 - just not happening

35kg x 5
37kg x 4
38kg x 3
36kg x 5
38kg x 4
39kg x 3

Paused Bench (2 seconds)
25kg 5x5

4 Rounds
1) Seated press x 6 (4 seconds down) 5kg dbs
2) Lateral Raise 2.5kg plates
3) Plate Raise 2.5kg plates

Stench Blossoms · 30-03-2014 3:06pm

Burst of energy this morning and foot felt fine so did a bit of messing.

Squats
Bar x 10
40kg x 5
55kg 5 x 5

Front Squats
Bar x 10
30kg x 5
35kg x 2
40kg x 2
42.5kg x 2
45kg x 2
47.5kg x 2
50kg x 2
50kg x 2

Paused Squats
55kg 3 x 5

Stench Blossoms · 02-04-2014 12:08pm

Training today is not worth logging but anyway

Front Squats
Bar x 10
30kg x 5
40kg x 2
45kg x 2
47.5kg x 2
47.5kg x 2
47.5kg x 2
47.5kg x 2
47.5kg x 2

Rack Pull on 3
Bar x 10
40kg x 5
60kg x 5
80kg x 1
90kg x 1
95kg x 1

Hanley · 02-04-2014 2:37pm

Rule of 5.

At least ya got it done.

Hanley · 02-04-2014 2:38pm

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_rule_of_five

Stench Blossoms · 06-04-2014 11:58am

Getting back into the swing of things

A1 Squats
Bar x 10
40kg x 5
50kg x 5
65kg x 5
67.5kg x 4
70kg x 3
67.5kg x 5
70kg x 4
72.5kg x 3

B1 Paused Squats
2 seconds
50kg 5 x 5

3 rounds:
Split squats x 6 (4 seconds down)
Reverse lunge x 12
Air Squats x 25

Stench Blossoms · 12-04-2014 6:06pm

Too lazy to type it.

Back into the swing of it

coffee_cake · 12-04-2014 6:35pm

lol ^^

Looking good though

Stench Blossoms · 12-04-2014 6:48pm

Those 1.5 squats are awful. Like AWFUL.

Oregano_State · 12-04-2014 8:34pm

What's a 1.5 squat?

Stench Blossoms · 12-04-2014 8:37pm

Down to the bottom, half way back up, down again and all the way up - that's 1.

Hanley · 14-04-2014 1:41pm

Stench Blossoms wrote: »

Those 1.5 squats are awful. Like AWFUL.

How's your hoop after it?

Stench Blossoms · 14-04-2014 1:59pm

Was a bit sore last night but grand today. We did loooads of stretching so that's probably why

Hanley · 14-04-2014 6:16pm

Stench Blossoms wrote: »

Was a bit sore last night but grand today. We did loooads of stretching so that's probably why

Good oul Darragh!

Stench Blossoms · 19-04-2014 8:14pm

Warm up: rollin' n stretchin'

Squats:
Bar x 10
40kg x 5
50kg x 5
57.5kg x 5
66kg x 5
66kg x 16 (max reps)
50kg x 30 (max reps)

Paused Squats:
50kg 5x3

15min of:
Split squats x 8 (4 seconds down)
Push ups x 8 (4 seconds down)
..think I did about 7 rounds.

JJayoo · 19-04-2014 8:57pm

Stench Blossoms wrote: »

Warm up: rollin' n stretchin'

Squats:
Bar x 10
40kg x 5
50kg x 5
57.5kg x 5
66kg x 5
66kg x 16 (max reps)
50kg x 30 (max reps)

Paused Squats:
50kg 5x3

15min of:
Split squats x 8 (4 seconds down)
Push ups x 8 (4 seconds down)
..think I did about 7 rounds.

You'll have some hole on ya tomorrow

doctorwhogirl · 19-04-2014 9:49pm

You're an absolute legend. Savage stuff.

Stench Blossoms · 20-04-2014 9:16pm

Not sure if it was the 76 squats I did yesterday or the chocolate I ate today but I've serious core doms.

Stench Blossoms · 21-04-2014 12:03pm

25min HIIT workout. Dying.

Stench Blossoms · 23-04-2014 8:00am

Trying to get back to some sort of normality.

Warm up: Rollin' & Stretchin'

Front Squats
Bar x 10
30kg x 5
40kg x 2
45kg x 2
47.5kg x 2
47.5kg x 2
47.5kg x 2
47.5kg x 2
47.5kg x 2

Rack Pull on 2
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
110kg x 1

Took aaaages to get this done so left it there.

Might do some HIIT later.

The muffin man can have his muffin top back

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