The muffin man can have his muffin top back

Stench Blossoms

5km in less than a sh!tty time than I did it the last time, but still sh!tty.

Stench Blossoms

NROLFW Stage 2A Workout 4 - last workout A. Thank foook! Hated this stage.

Warmup
5min jog
Inch worm
Air squats
Lunges
Stretched out my delts for awhile as well

Front squat/Push press
20kg x10
20kg x10

Alternating Sets (x2)
Step Ups - 20kg x 10
One Point Row - 20kg x 10

Alternating Sets (x2)
Static Lunge with rear foot elevated - 20kg x 10
Push ups -10

Alternating Sets (x2)
Plank - 60sec
Russian twist 10kg x 20

5 min jog cool down + more stretching.

Stench Blossoms

NROLFW Stage 2 B Workout 4. Finished. Yeeooow!

Usual warm up +

Wide-grip deadlift from box warm up
20kg x 10
20kg x 10

Wide-grip deadlift from box
30kg x 10
40kg x 10

Alternating Sets
Bulgarian Split squat 15kg x 10 each leg
Underhand lat pull down 40kg x 10
Bulgarian Split squat 15kg x 10 each leg
Underhand lat pull down 40kg x 10

Alternating Sets x 2 - Same weights for both
Reverse lunge with forward reach 20kg x 10 each leg
Dumbbell prone Cuban snatch 5kg x 10

Alternating Sets x 2 - Same weights for both.
Swiss ball crunch 7.5kg x 10
Reverse crunch x 20
Hanna side flexion x10

Prone cobra x 2 90sec

5min jog warm down

Turbo Fire HIIT 15

Stretching.

Stench Blossoms

NROLFW Stage 3 Workout A

Warmup 5min jog + usual stuff
One-armed dumbbell snatch warm up 7.5kg 3 sets of 6

One-armed dumbbell snatch
12kg x 6
12kg x 6
12kg x 6

Alternating Sets
Dumbbell single-leg Romanian deadlift
15kg x 6reps x 3
Barbell bent-over row
30kg x 6reps x 3

Alternating Sets
Dumbbell single-arm overhead squat
7.5kg overhead, 15kg in other hand x 6reps x 3
Dumbbell incline bench press
15kg x 6reps x 1
20kg x 6reps x 2

Alternating Sets
Plank
90secs x 3
Russian Twist
12kg x 20 x 3

Body Weight Matrix
24 Squats
12 Lunge
12 Lunge Jumps
24 Squat Jumps



5min stroll
+ stretching.

Stench Blossoms

NROLFW Stage 3 Workout B

Usual warm up +
Barbell romanian deadlift/bent over row warmup
20kg
25kg
25kg

Barbell romanian deadlift/bent over
40kg
40kg
45kg

Alternating Sets
Partial single leg squat on bench
6 reps each leg x 3 (I'd like to use a weight next time but my balance is brutal)
Wide grip lat pull down
40kg
45kg
45kg

Alternating Sets
Prone Cobra
60sec
YTWL
3kg x 6 reps x 3

Alternating Sets
Swiss Ball Crunch 10kg x 6 x 3
Incline Reverse crunch x 6 x 3
Side flexions x 6 x 3

Wasn't bothered doing more prone cobras.

5min warm down + stretching. Will do intervals tomorrow.

TheBellJar

I actually find balancing with those split squats easier to manage with weight added.. Sure give it a go!

Stench Blossoms

NROLFW Stage 3A Workout 2

Warmup 5min jog + usual stuff
One-armed dumbbell snatch warm up 10kg 3 sets of 6

One-armed dumbbell snatch
12kg x 6
12kg x 6
12kg x 6

Alternating Sets
Dumbbell single-leg Romanian deadlift
15kg x 6
15kg x 6
20kg x 6
Barbell bent-over row
35kg x 6
35kg x 6
40kg x 6

Alternating Sets
Dumbbell single-arm overhead squat
7.5kg overhead, 15kg in other hand x 6reps x 3
Dumbbell incline bench press
20kg x 6reps x 2
25kg x 6reps x 1

Alternating Sets
Plank
90secs x 3
Russian Twist
12kg x 20 x 3

Body Weight Matrix
24 Squats
12 Lunge
12 Lunge Jumps
24 Squat Jumps

Stench Blossoms

NROLFW Stage 3B Workout 2

Usual warm up +
Barbell romanian deadlift/bent over row warmup
35kg x 6
35kg x 6
35kg x 6

Barbell romanian deadlift/bent over
40kg
45kg
45kg

Alternating Sets
Partial single leg squat on bench
10kg x 6 each leg
15kg x 6 each leg
15kg x 6 each leg
Wide grip lat pull down
40kg
45kg
45kg

Alternating Sets
Back extentsion
20 x 3
YTWL
5kg x 6 reps x 3

Alternating Sets
Swiss Ball Crunch 10kg x 10 x 3
Incline Reverse crunch x 6 x 3
Side flexions x 6 x 3

Prone Cobra
3 x 90sec

5min warm down + stretching. Will do intervals tomorrow.

Stench Blossoms

NROLFW Stage 3A Workout 3

Warmup 5min jog + usual stuff
One-armed dumbbell snatch warm up 10kg 3 sets of 6

One-armed dumbbell snatch
12kg x 6
12kg x 6
12kg x 6

Alternating Sets
Dumbbell single-leg Romanian deadlift
15kg x 6
20kg x 6
20kg x 6
Barbell bent-over row
35kg x 6
40kg x 6
45kg x 6

Alternating Sets
Dumbbell single-arm overhead squat
7.5kg overhead, 15kg in other hand x 6reps x 3
Dumbbell incline bench press
20kg x 6reps x 1
25kg x 6reps x 2

Alternating Sets
Plank
90secs x 2
60secs x 1
Russian Twist
12kg x 20 x 3

Body Weight Matrix
24 Squats
12 Lunge
12 Lunge Jumps
24 Squat Jumps

5min cool down jog + stretching.

gymfreak

How are you finding your programme these days?

Stench Blossoms

I like this stage but I hated stage 2 and the next stage is a repeat of 2 so I'll be bored/frustrated then.

Thinking of doing stronglifts next. Not sure though.

gymfreak

Stench Blossoms wrote: »

I like this stage but I hated stage 2 and the next stage is a repeat of 2 so I'll be bored/frustrated then.

Thinking of doing stronglifts next. Not sure though.

How many stages is there altogether?

Stench Blossoms

gymfreak wrote: »

How many stages is there altogether?

7.
Stages 2 and 4 are the same, and stages 3 and 5 are the same as well.

gymfreak

Stench Blossoms wrote: »

7.
Stages 2 and 4 are the same, and stages 3 and 5 are the same as well.

Jaysus..and there was me thinking it was only a 3 stage programme. You've plenty left to go!!!

Stench Blossoms

Yep.

I like this stage. Overhead squats kill me.

gymfreak

Stench Blossoms wrote: »

Yep.

I like this stage. Overhead squats kill me.

Let us know how you progressed after the 7 stages

Stench Blossoms

NROLFW Stage 3B Workout 3

Usual warm up +
Barbell romanian deadlift/bent over row warmup
30kg x 6
35kg x 6
35kg x 6

Barbell romanian deadlift/bent over
40kg
45kg
45kg

Alternating Sets
Partial single leg squat on bench
15kg x 6 each leg
15kg x 6 each leg
20kg x 6 each leg
Wide grip lat pull down
40kg x 6
45kg x 6
50kg x 5.5

Alternating Sets
Back extentsion
20 x 3
YTWL
5kg x 6 reps x 3

Alternating Sets
Swiss Ball Crunch 10kg x 10 x 3
Incline Reverse crunch x 10 x 3
Side flexions x 10 x 3

Prone Cobra
3 x 90sec

Turbo Fire HIIT 15

+ warm down.

Stench Blossoms

NROLFW Stage 3A Workout 4

Warmup 5min jog + usual stuff
One-armed dumbbell snatch warm up 10kg 3 sets of 6

One-armed dumbbell snatch
12kg x 6
12kg x 6
12.5kg x 6

Alternating Sets
Dumbbell single-leg Romanian deadlift
20kg x 6
20kg x 6
20kg x 6
Barbell bent-over row
40kg x 6
45kg x 6
45kg x 6

Alternating Sets
Dumbbell single-arm overhead squat
7.5kg overhead, 15kg in other hand x 6reps x 3
Dumbbell incline bench press
25kg x 6reps x 3

Alternating Sets
Plank
90secs x 3
Russian Twist
12kg x 20 x 3

5min cool down jog + stretching.

Stench Blossoms

NROLFW Stage 3B Workout 4

Usual warm up +
Barbell romanian deadlift/bent over row warmup
30kg x 6
35kg x 6
35kg x 6

Barbell romanian deadlift/bent over
40kg
45kg
45kg

Alternating Sets
Partial single leg squat on bench
15kg x 6 each leg
15kg x 6 each leg
20kg x 6 each leg
Wide grip lat pull down
40kg x 6
50kg x 5.5
50kg x 5.5

Alternating Sets
Back extentsion
20 x 3


Alternating Sets
Swiss Ball Crunch 10kg x 10 x 3
Incline Reverse crunch x 10 x 3
Side flexions x 10 x 3


Didn't really put any effort in at all. Gym was packed and people kept coming over and talking to me.

Stench Blossoms

Haven't been to the gym in so long

Moved back to Dublin, haven't settled yet. The apartment fell through so looking for somewhere new to live and it's taking up pretty much all of my time.

Will more than likely will be driving to work which is a pain because I don't think there's parking near RAW.

I reckon I've put on about a stone as well since my meal plans have gone out the window!

Stench Blossoms

Had my first session with Hanley.

75kg deadlift BOO YEH!

Can't remember what I squatted.

Legs are like jelly right now.

Stench Blossoms

Day 1 of my new program went shockingly bad.

Squats 10x10 35kg. Felt tired afterwards.

Push Ups
2 x 12
Ring rows
2 x 10

and then... got light headed, couldn't stand up...decided to sit down for a few mins and then admit defeat and head home.

TMI: Projectile vomited everywhere as soon as I got into the house.

Possible causes:
I'm weak,
I'm sick,
I'm not used to training in the evenings after eating a days worth of food,
or all of the above.

daenerysstormborn3

Oh no. Hope you're feeling better now. Do you have the opportunity to switch to earlier in the day?

Stench Blossoms

Yeh, I only went this evening as I was trying out a new gym and was going with a friend.

I'll re-do this on Wed morning.

Stench Blossoms

Day 1
Warm up

walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Squat
10 x 10 35kg

Push Ups & Ring Rows
5x12
5x10

There was no rowing machine so I did some intervals on the treadmill that which are load of sh!te.

Didn't feel like dying (as much) today though.

Oh and I didn't puke. Hooray!

Stench Blossoms

Day 2
Warm up:

walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Bench Press and Band Assisted Chins alternating
Bench:
15kg x 10
15kg x 10
15kg x 10
18kg x 10
18kg x 10
18kg x 10
18kg x 10
18kg x 10
18kg x 10
18kg x 10

Chins:
8
8
8
7
6
4
8
6
6
6
I think the band I used had too much 'give' it in or I was too heavy for it and it didn't really help.

Squat
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Stiff leg deadlift
40kg x 5 + 5 + 1
40kg x 5 + 2 + 1 + 1 + 1 +1
30kg x 2
30kg x 1 fail


Devastated about these. My grip just gave out. Couldn't complete the sets.

20min treadmill jog.

Disappointing morning.

Hanley

You using mixed grip and chalk on those DLs?

Stench Blossoms

First set I did with mixed grip.

No chalk.

TheBellJar

You know the resistance bands are all different strengths? (just checking). You might have just been using a different resistance to last time.

Stench Blossoms

TheBellJar wrote: »

You know the resistance bands are all different strengths? (just checking). You might have just been using a different resistance to last time.

I defo used a different one. Will need to find a more suitable one.

Actually Hanley can you tell me what kinda one I used with you?