Workout junkies story of chasing the endorphins …..

siochain

60 mins spin bike watching first half of ufc 169. Avg hr 136

siochain

With work and stuff last two weeks training has been a bit all over the place and nutrition was not as good as I would like it to have been. Got to sit down and do some planning at the week end.

Today was squats and going to do some cardio later.

Back Squat 20 kg x10
Over head Squat 20 kg x10
Over head Squat 25 kg x 10
Over head Squat 30 kg x 10
Over head Squat 32.5 kg x 8
Back Squat 40 kg x 10
Back Squat 60 kg x 5
Back Squat 80 kg x 5
Back Squat 100kg x 5
Back Squat 110 kg x 3
Front Squat 60kg x 5
Front Squat 60kg x 5
Front Squat 60kg x 5
Lunge 20kg x 5
Lunge 20kg x 5
Lunge 20kg x 5
Calf press Machine 40 kg x 20
Calf press Machine 40 kg x 20
Calf press Machine 40 kg x 20

siochain

Today Part II

So went to the gym to do some cardio this evening and did 40 mins with Tiesto's podcast 392 then ended up doing a back & abs workout.

siochain

6:30 am

Bench Press
20 kgs x10
35 kgs x 5
45 kgs x 5
55 kgs x 3
65 kgs x 5
75 kgs x 5
75 kgs x 6

Incline Bench

30 kgs x 5
40 kgs x 5
45 kgs x 3
60 kgs x 5
60 kgs x 5

Pec machine
35 kgs x 10
45 kgs x 10
55 kgs x 10
65 kgs x 10

3 Round's KB Swing 16kg x 10, Snatch 16kg x 10 x 2, Push press – Two 16kg’s x 10

30mins interval's on treadmill

This evenings dinner
diced up and very quick fry in the pan 400g's of turkey breast & 350g's of round beef, one head of broccoli, onion, can of coconut milk, half a can of diced tomatoes, red curry paste and Thai spices. All in the crock pot this morning and cooked over 10 hours. WOWZER

siochain

50 mins spinning bike easy pace

siochain

53 mins mixed cardio 130 avg hr

siochain

Day 1
Overhead Press
25 kgs x 5
30 kgs x 5
40 kgs x 3
40 kgs x 5
50 kgs x 5
55 kgs x 6

Trusters 5 x 10 at 30 kgs

Face pulls
7.5 kgs x 12
10 kgs x 10
12.5 kgs x 10
12.5 kgs x 10

Side raise 9 kg x 2 x 10 x 3
Front raise 9 kg x 2 x 10 x 3

KB Circuit with 1 min rest in between rounds

1 round of snatch 16 kg x 2 x 10 & swing 16 kg x 20
3 rounds of snatch 16 kg x 2 x 10 & swing 24 kg x 20

siochain

45 mins cardio

siochain

Squats
50 kgs x 5
60 kgs x 5
75 kgs x 3
80 kgs x 5
95 kgs x 5
105 kgs x 5+

Front Squat
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5

Overhead Squat
30 kgs x 5
30 kgs x 5
30 kgs x 5
35 kgs x 5

Bench Press with 20k lunge x 10 between each set and no rest between sets
20 kgs x 10
35 kgs x 5
45 kgs x 5
45 kgs x 5
60 kgs x 5
65 kgs x 5
75 kgs x 5


3 rounds with 1 min rest in between KB snatch 16kg x 10 each arm, KB push press 16kg x 10 each arm, 40k bench press x 10

serious burn in the shoulders, love it

siochain

Friday 21/02


Deadlift
60 kgs x 5
75 kgs x 5
90 kgs x 3
95 kgs x 5
115 kgs x 5
130 kgs x 5
130 kgs x 5
2 x 10 at 75 kgs

BI's, Tri's & ABS

siochain

40mins on spin bike easy pace.

Loads of stretching and rolling watching the Scotland v Italy match.

COME ON IRELAND

siochain

Day 1
Overhead Press
20 kgs x 10
25 kgs x 5
30 kgs x 5
40 kgs x 5
45 kgs x 3
50 kgs x 3
55 kgs x 5

Pull Ups 5,5,4
5 rounds of Overhead Press 30 kgs x10 & Lat Pull down 40 kgs *10

5 rounds of Low Row 40 kgs x10 & Bench Press 40 kgs *10

5 rounds of Rear Delt machine 40 kgs x10 & Pec Machine 40 kgs *10

Abs & Bi's

siochain

25/02/14

Overhead Squat
30 kgs x 5
30 kgs x 5
30 kgs x 5
35 kgs x 5

Squats
50 kgs x 5
60 kgs x 5
75 kgs x 3
85 kgs x 3
100 kgs x 3
115 kgs x 5

Front Squat
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5

siochain

Bench Press
20 kgs x 10
30 kgs x 5
40 kgs x 5
50 kgs x 3
55 kgs x 3
65 kgs x 3
75 kgs x 7


Incline Bench Press
40 kgs x 5
60 kgs x 5
60 kgs x 5
60 kgs x 5
65 kgs x 5

Other stuff I didn't record face pulls, side & front raise, calf's, tri's & abs.

siochain

6:30 am session only had an hour

Overhead Press
20 kgs x 10
25 kgs x 5
30 kgs x 5
40 kgs x 3
50 kgs x 5
55 kgs x 3
60 kgs x 4
Trusters 5 x 10 at 40 kgs

siochain

Deadlift 60 kgs x 5
Deadlift 75 kgs x 5
Deadlift 90 kgs x 3
Deadlift 105 kgs x 3
Deadlift 120 kgs x 3
Deadlift 135 kgs x 5

Then this with out a break
Bench Press 30 kgs x 5
Deadlift 75 kgs x 10
Bench Press 40 kgs x 5
Deadlift 75 kgs x 10
Bench Press 50 kgs x 5
Deadlift 75 kgs x 10
Bench Press 60 kgs x 5
Deadlift 75 kgs x 10
Bench Press 70 kgs x 3
Deadlift 75 kgs x 10
Bench Press 75 kgs x 4
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10
KB Swing 20 kgs x 15
Bench Press 40 kgs x 10


15 on cross trainer avr HR 161

siochain

Steady pace 30mins treadmill and 20 mins bike average HR 120

siochain

squat rack was busy when I went in so did some bench work

Incline Bench Press 20 ks x 10
Incline Bench Press 40 kgs x 10
Incline Bench Press 45 kgs x 10
Incline Bench Press 50 kgs x 10
Incline Bench Press 55 kgs x 10
Incline Bench Press 60 kgs x 8


Bench Press 50 kgs x 3
OHS 20 ks x 10
Bench Press 60 kgs x 5
OHS 25 ks x 10
Bench Press 70 kgs x 3
OHS 30 ks x 10



Squats 50 kgs x 5
Squats 60 kgs x 5
Squats 75 kgs x 3
Squats 95 kgs x 5
Squats 105 kgs x 3
Squats 120 kgs x 5



Front Squat 60 kgs x 5
Chin Ups 5 x 5
Front Squat 60 kgs x 5
Chin Ups 5 x 5
Front Squat 60 kgs x 5
Chin Ups 5 x 5

siochain

Overhead Press
25 kgs x 5
30 kgs x 5
40 kgs x 3
25 kgs x 5
30 kgs x 5
40 kgs x 5
5 x 10 at 30 kg

Rear delt machine
15 kgs x 15
20 kgs x 15
25 kgs x 15

Pec machine
30 kgs x 10
35 kgs x 10
40 kgs x 10
45 kgs x 10

Side raise 7 kgs x 10 x 2 x 3
Front raise 7 kgs x 10 x 2 x 3
Tri rope push down 15 kgs x 10 x 2 x 3

Evening 2.5 km walk

siochain

12/03/14

Deadlift
60 kgs x 5
75 kgs x 5
90 kgs x 3
115 kgs x 5
130 kgs x 3
145 kgs x 5
3 x 10 at 75 kgs

24 mins intervals on treadmill
2000m row 8mins

siochain

One thing about wendler I don't like is the deload week in each phase ...


Bench Press 30 kgs x 5
Bench Press 40 kgs x 5
Bench Press 50 kgs x 3
Bench Press 30 kgs x 5
Bench Press 40 kgs x 5
Bench Press 50 kgs x 5
Bench Press 40 kgs x 10
Pec Machine 40 kgs x 10
Bench Press 40 kgs x 10
Pec Machine 40 kgs x 10
Bench Press 40 kgs x 10
Pec Machine 40 kgs x 10
Bench Press 40 kgs x 10
Pec Machine 40 kgs x 10
Bench Press 40 kgs x 10
Pec Machine 40 kgs x 10

Incline Bench Press 50 kgs x 5
Incline Bench Press 55 kgs x 5
Incline Bench Press 60 kgs x 5
Incline Bench Press 65 kgs x 5

dips 5 x 3

Tri rope push down 15 kgs x 10 x 3

Ab work

siochain

Warm up, roll, stretch

5 rounds
Squat 60 kgs x 5 & Hammer Press machine 60 kgs x 10 - 3:20 min

3 min break

5 rounds
Front Squat 60 kgs x 5, Pull ups x 5 & Situps x 20 - 5:50 min

4 min break

3 rounds
Squat 60 kgs x 10, toes to bar x 5 & Kettel Bell press 16 kgs x 2 x 10 - 6:30 mins

Alf Veedersane

How you finding Wendler, chief? And how long you been on it?

siochain

Yeah it suits me grand. Restarted it up again in January but I’ve done a few cycles of it in the past when I used to fit it in around whatever sports I was focusing on at the time.

I like the easy to follow structure and steady progress my problem in the past was usually overdoing stuff and ending up paying for it so this keeps be contained if you know what I mean.

I follow the main lift in the BBB template then do some of my own ancillary work and maybe a metcon depending on how much time I have. I’m doing my own ancillary work primarily to keep shoulders and to a lesser degree knees health as I’ve had a few op’s on them. Doing different metcons keeps the routine from going stale and great for keeping lean.

siochain

That's the de-load week of cycle 3 completed

Deadlift
60 kgs x 5
75 kgs x 5
90 kgs x 3
60 kgs x 5
75 kgs x 5
90 kgs x 5

3 rounds of
DL 75 kgs x 10, EZ curl 30kg x 10, sit-ups 20. In know what was I doing with EZ curls in there WTF. Head is still not right after the weekend :pac::pac::pac::pac:

20 mins intervals on treadmill average HR 130

siochain

Friday 21/03/14

OH Press
25 kgs x 5
30 kgs x 5
40 kgs x 3
40 kgs x 5
50 kgs x 5
55 kgs x 5

Trusters
30 kgs x 10
30 kgs x 10
30 kgs x 10
30 kgs x 10
30 kgs x 10

lateral DB raise 7kgs x 2 x 10 x 3
front DB raise 7kgs x 2 x 10 x 3
Rear delt machine ?????

some tri's, bi's and abs work

2000m row 8:05

siochain

got to the gym and had the wrong work out sheet and had to work it out roughly based on the last cycle :mad: but hey it was SQUATS :):)

Back Squats 50 kgs x 5
Back Squats 60 kgs x 5
Back Squats 75 kgs x 3
Back Squats 80 kgs x 5
Back Squats 95 kgs x 5
Back Squats 110 kgs x 5

Front Squat 60 kgs x 5
Front Squat 65 kgs x 5
Front Squat 70 kgs x 5
Front Squat 75 kgs x 5

Back Squats 75 kgs x 5
Back Squats 60 kgs x 10
Back Squats 60 kgs x 10
Back Squats 60 kgs x 10
Back Squats 60 kgs x 10

Lunge with 2 10kg plates 10 x 2 x3

Calf raise machine 40 kgs x 15 x 3

KB swing 16kgs X 20
KB snatch single arm snatch 16kgs X 20
KB single arm swing 16kgs X 40
KB snatch single arm snatch 16kgs X 20

2000m row 8:20 mins legs were empty

siochain

Bench Press
20 kgs x 10
35 kgs x 5
40 kgs x 5
50 kgs x 5
55 kgs x 5
60 kgs x 5
70 kgs x 8


Incline Bench Press
50 ks x 6
55 kgs x 5
60 kgs x 7
65 kgs x 6

5 rounds of
Bench Press 40 kgs x 10
Pec Machine 40 kgs x 10
renagade row 8 kgs x 20


10 mins walk on treadmill

siochain

Wednesday 26/03

Cross trainer 20mins intervals max hr 176 average hr 153

Deadlift
60 kgs x 5
80 kgs x 5
100 kgs x 3
100 kgs x 5
115 kgs x 5
130 kgs x 6
130 kgs x 5
5 x 10 at 80kgs

BI's & ABS

15 min recline bike 6.58 km max hr 146 avr hr 128

siochain

58 mins mixed cardio , rower, treadmill, CT, bike