The muffin man can have his muffin top back

Stench Blossoms · 23-04-2014 8:04am

Oh and I was fully aware it was bench day Hanley but there wasn't a hope of me getting out for that so I swapped the days around

Stench Blossoms · 24-04-2014 7:15pm

Pilates

That's 45min of my life I'm never getting back.

Hanley · 24-04-2014 8:48pm

Stench Blossoms wrote: »

Pilates

That's 45min of my life I'm never getting back.

That's 2 strikes.

Stench Blossoms · 24-04-2014 9:24pm

Hanley wrote: »

That's 2 strikes.

What did i get the first one for??

Stench Blossoms · 26-04-2014 4:46pm

Warm up: Rolling and stretching

A1 Squats
Bar x 10
40kg x 5
50kg x 5
67.5kg x 5
70kg x 4
72kg x 3
68.5kg x 5
71kg x 4
73kg x 3

Those last two felt awful. Wasn't sure I'd get back up at one point.

1.5 Squats
55kg 5 x 3

5 rounds. 45s on 15s off
Split squats (3 seconds down)
Lunge x 2
Stiff leg deadlift 20kg (3 seconds down)

Stench Blossoms · 29-04-2014 8:47am

Monday 28th - Insanity fit test

Warm up: Rollin' & Stretchin'

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

Rack Pull on 1
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
Left it there for today

RDLs
50kg 2 x 5
60kg 2 x 5

Reverse Grip Bent Over Rows
35kg 2 x 15
35kg 2 x 10

Stench Blossoms · 01-05-2014 10:01am

This will come as a shock.... I benched today! Thanks Hanley's Pig.

Warm up: 5min jog + stretching

A1) Bench
Bar x 10
30kg x 5
37.5kg x 5
40kg x 4
42.5kg x 2 (2.5 ish - missed the 3rd rep)
37.5kg x 5
40kg x 4

B1) Incline
30kg x 7
30kg x 10
30kg x 5 and then I epically dropped the bar.

3 Rounds:
C1) Bent Over Rows 35kg x 6 (4 seconds down)
C2) C/S Row 20kg x 12
C3) Bent Over Flys 5kg x 25

Even though I almost killed myself I really really enjoyed this session. It felt great to train with someone else who struggles with benching.

Stench Blossoms · 03-05-2014 5:59pm

Usual warm up of rolling and stretching but with added 'avoid falling over because of a killer hangover' for good measure.

A)Squat
Bar x 10
40kg x 5
60kg x 5
70kg x 4
71kg x 3
73kg x 2
71kg x 4
72kg x 3
74kg x 2

1.5 Squats
55kg 3 x 6

And then I went home to curl up into a ball and die.

Hanley · 03-05-2014 6:03pm

Where's the Cs?! I leave for effin 20 minutes...

Stench Blossoms · 03-05-2014 6:04pm

Hanley wrote: »

Where's the Cs?! I leave for effin 20 minutes...

Conor said there wasn't time

AND

I did a puke burp.

Stench Blossoms · 06-05-2014 8:53am

Warm up: Rollin' & Stretchin'

Front Squats
Bar x 10
30kg x 5
40kg x 2
45kg x 2
50kg 2 x 2
52.5kg 3 x 2
Big stupid brain fart moment. I had loaded the bar wrong.

Rack Pull on 1
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x F
100kg x 1
Left it there for today

RDLs
50kg 1 x 5
60kg 3 x 5

Reverse Grip Bent Over Rows
35kg 2 x 15
35kg 2 x 10

Stench Blossoms · 08-05-2014 9:41am

Two weeks in a row benching? Say it ain't so!

A1) Bench
Bar x 10
30kg x 5
37.5kg x 5
40kg x 3
42.5kg x 2
37.5kg x 4
40kg x 3
42.5kg x 2

B1) Incline
30kg x 8
30kg x 8
30kg x 10 (AMRAP)

C1) Close Grip Bench
30kg x 8
30kg x 8
30kg x 8 (AMRAP)

3 Rounds:
D1) Bent Over Rows 40kg x 6 (4 seconds down)
D2) C/S Row 20kg x 12
D3) Bent Over Flys 5kg x 25

Won't have my benching buddy next week so if anyone wants to bench with me in either flyefit or raw next week give me a shout

Stench Blossoms · 10-05-2014 5:51pm

Warm up: Rolling and stretching

A1 Squats
Bar x 10
40kg x 5
50kg x 5
60kg x 5
68kg x 5
70kg x 4
72kg x 3
69kg x 5
71kg x 4
72.5kg x 3
69kg x 5
71kg x 4
72.5kg x 3

1.5 Squats
57.5kg 3 x 6

C)OMEM Squats - never doing these again.
66kg x 3
8min

D) 3 rounds
Split squats (3 seconds down) x 6
Goblet squat (3 seconds down/up) 16kg x 12
Reverse lunge x 24

FML

Hanley · 10-05-2014 5:55pm

Stench Blossoms wrote: »

C)OMEM Squats - never doing these again.
66kg x 3
8min

LOLOLOLOLOL

Stench Blossoms · 10-05-2014 5:57pm

Hanley wrote: »

LOLOLOLOLOL

I got a great little ego boost during this work out. I picked up the 16kg KB and one of the lads said 'please don't use the same weight as me'.

If I had had the energy to throw something at D I would have.

Stench Blossoms · 14-05-2014 8:10am

Warm up: Rollin' & Stretching - did loads. I think i've messed up my right hip flexor. Can't squat down to the bottom without it hurting. Not sure if going at it with a hockey ball was the right thing to do or not.

Front Squats
Bar x 10
30kg x 5
40kg x 2
45kg x 2
47.5kg 5 x 2
Didn't see the point in going any higher since these squats were just a cm below parallel.

Rack Pull on 1, standing on 15kg plate
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
105kg x F
105kg x 1

RDLs
60kg 4 x 5

Reverse Grip Bent Over Rows
35kg 4 x 15

Stench Blossoms · 14-05-2014 10:52pm

A)Bench
20kg x 10
30kg x 5
38kg x 4
39kg x 3
40kg x 2
39kg x 4
40kg x 3
41kg x 2
39kg x 4
40kg x 3
41kg x 4 (max reps)

B)Paused Bench
30kg 3 x 7

C)OMEM (F U Hanley)
34kg x 3 for 8 mins

D) 15mins
40kg RDL x 12
Push up x 8
(Got 5 rounds maybe?)

Hanley · 15-05-2014 1:47pm

You benched on your own?!?!!?!?

Hanley · 15-05-2014 1:47pm

That was good benching btw.

Stench Blossoms · 15-05-2014 2:08pm

I asked Darragh to train with me so he did his benching while I did mine.

Evil man.

Stench Blossoms · 17-05-2014 4:20pm

Tried squatting but couldn't. Hip flexor is still in bits

Deadlifts
Bar x 10
40kg x 10
60kg x 5
80kg 8x1

RDLs
80kg 2 x 8
70kg 2 x 10

Bent Over Rows
35kg 4 x 8

5 chins with band to pass the time.

Stench Blossoms · 22-05-2014 9:24am

A1) Bench
Bar x 10
30kg x 5
37.5kg x 4
40kg x 3
42.5kg x 2
40kg x 4
42.5kg x 2
42.5kg x 3

B1) Incline
30kg x 8
30kg x 8
30kg x 12 (AMRAP)

C1) Close Grip Bench
30kg x 8
30kg x 8
30kg x 10 (AMRAP)

3 Rounds:
D1) Bent Over Rows 40kg x 6 (4 seconds down)
D2) C/S Row 20kg x 12
D3) Bent Over Flys 5kg x 25

Hanley · 22-05-2014 9:26am

I'm amazed the #selfie didn't get posted.

Hanley · 22-05-2014 9:44am

Sarah's gonna kill you.

EDIT: DAMMIT - I shoulda said "In this pic is a 130kg squatter. And Orla."

Stench Blossoms · 22-05-2014 9:47am

Ah she won't. We've got the benching buddy bond now

Stench Blossoms · 24-05-2014 3:05pm

Still injured.

Warm up: Rollin'

Rack Pulls
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
105kg x 1

Chins with green band
4x10

10 second negative chins
5

Inverted Row with legs raised
5x5

Stench Blossoms · 25-05-2014 9:36pm

Did a session in Galway cause I was down there visiting.

Burpee's & Situps
10,9,8,7,6,5,4,3,2,1,2,4,6,8,10

13min.

And I did my first chin up

Stench Blossoms · 29-05-2014 9:10am

A1) Bench
Bar x 10
30kg x 5
37.5kg x 5
40kg x 4
42.5kg x 5
40kg x 5
42.5kg x 4
45kg x 1
45kg x 1

B1) Close Grip Bench
30kg x 8
30kg x 8
30kg x 12 (AMRAP)

3 Rounds:
D1) Bent Over Rows 42.5kg x 6
D2) C/S Row 20kg x 12
D3) Bent Over Flys 5kg x 25

Stench Blossoms · 31-05-2014 8:18pm

Still injured.

Warm up: Rollin'

Deadlifts
Bar x 10
40kg x 5
60kg x 5
80kg x 3
87.5kg 6 x 1

I threw in 3 chins there as well.

Good Mornings
Bar x 10
30kg 2 x 12
35kg 2 x 12

Rows
16kg 4 x 8

Chin
Negatives, dead hangs etc etc.

Stench Blossoms · 05-06-2014 9:42am

A1) Bench
Bar x 10
30kg x 5
37.5kg x 5
40kg x 4
42.5kg x 3
40kg x 5
42.5kg x 3
45kg x 2

B1)Incline
32.kg x 7
32.kg x 5

C1) Close Grip Bench
32.5kg x 8
32.5kg x 8
32.5kg x 10 (AMRAP)

3 Rounds:
D1) Bent Over Rows 42.5kg x 6
D2) C/S Row 24kg x 12
D3) Bent Over Flys 5kg x 25 (dropped last set to 2.5kg plates cause I'm not doing them right.

The muffin man can have his muffin top back

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