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Workout junkies story of chasing the endorphins …..

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    #122
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Foam Rolling
    Stretching

    Barbell Deadlift
    60 kg x 5 reps
    75 kg x 5 reps
    95 kg x 5 reps
    112.5 kg x 3 reps
    127.5 kg x 3 reps
    142.5 kg x 5 reps

    Shoulder Cuff Rotation Work
    2.5 kg x 20 reps
    2.5 kg x 20 reps
    2.5 kg x 20 reps
    2.5 kg x 20 reps
    2.5 kg x 20 reps
    2.5 kg x 20 reps

    Two-Arm Kettlebell Swing
    16 kg x 20 reps

    Barbell Squat
    40 kg x 5 reps
    60 kg x 5 reps
    65 kg x 5 reps
    80 kg x 5 reps
    90 kg x 5 reps
    100 kg x 5 reps
    120 kg x 5 reps
    65 kg x 10 reps
    65 kg x 10 reps

    Foam Rolling
    Stretching


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    #123
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    60 mins mixed cardio


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    #124
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    New Front Squat PR :)

    Body Weight Squat 10 reps
    Body Weight Lunge 10 reps

    Front Barbell Squat
    20 kg x 5 reps
    40 kg x 5 reps
    50 kg x 5 reps
    70 kg x 3 reps
    80 kg x 3 reps
    90 kg x 2 reps
    100 kg x 2 reps
    110 kg x 1 reps
    120 kg x 3 reps (PR)

    Barbell Rear Lunge
    20 kg x 10 reps
    30 kg x 10 reps
    40 kg x 10 reps
    45 kg x 10 reps
    50 kg x 10 reps

    Barbell Lunges
    40 kg x 10 reps
    45 kg x 10 reps
    50 kg x 10 reps

    Front Barbell Squat
    50 kg x 10 reps
    50 kg x 10 reps
    50 kg x 10 reps
    50 kg x 10 reps
    50 kg x 10 reps

    Machine Calf Extension
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps

    EZ-Bar Curl
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    Two-Arm Kettlebell Swing
    16 kg x 50 reps
    16 kg x 40 reps
    16 kg x 30 reps
    16 kg x 20 reps

    Foam Rolling
    Stretching


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    #125
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    New DL PR and tested out my shoulder after tweaking it a few weeks ago :D


    Elliptical Trainer 10:00
    Foam Rolling
    Stretching
    Barbell Deadlift
    60 kg x 5 reps
    80 kg x 5 reps
    100 kg x 3 reps
    120 kg x 2 reps
    140 kg x 1 reps
    160 kg x 1 reps
    170 kg x 1 reps (PR)
    100 kg x 5 reps

    Standing Barbell Shoulder Press (OHP)
    20 kg x 5 reps
    25 kg x 5 reps
    30 kg x 5 reps
    35 kg x 5 reps
    35 kg x 5 reps
    40 kg x 5 reps
    Foam Rolling

    Stretching


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    #126
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    00:47:25 | 19.3 km | 151 BPM


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    #127
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Still keeping it lightish to work back this auld shoulder

    Jumping Jacks 20

    Foam Rolling

    Stretching

    Group A
    Barbell Bench Press
    20 kg x 10 reps
    30 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Machine Seated Row
    20 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    Group B
    Machine Shoulder (Military) Press
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    Lat Pulldown
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    40 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    Group C
    Barbell Incline Bench Press
    20 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Machine Chest Fly (Pec Deck)
    25 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    Group D
    Renegade Row
    7 kg x 10 reps
    7 kg x 10 reps
    7 kg x 10 reps
    Machine Chest Press
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps

    Group D
    EZ-Bar Curl
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps
    Knee Tuck
    20 reps
    20 reps
    20 reps

    Foam Rolling
    Stretching


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    #128
    Alf Veedersane
    Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    How'd you tweak the shoulder?


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    #129
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Hey Alf,

    I had a some work done on it about 18 months ago, long head biceps tendon rupture repair, debridement and decompression surgery so generally can't over stress it with certain movements. All I can but it down to is I introduced dumbbell press and cable cross overs about 4 weeks ago and woke up one night with discomfort\pain in it.

    The surgery was a success and all things considered luck enough to be lifting at all. Bench is weak but I'm not sure if its mental block thing at this stage :confused:

    cheers


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    #130
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Foam Rolling

    Stretching

    Elliptical Trainer 00:12:00

    Barbell Squat
    20 kg x 5 reps
    40 kg x 5 reps
    60 kg x 3 reps
    80 kg x 3 reps
    100 kg x 1 reps
    120 kg x 1 reps
    140 kg x 1 reps
    150 kg x 1 reps
    100 kg x 1 reps
    80 kg x 1 reps

    Front Barbell Squat
    60 kg x 5 reps
    70 kg x 5 reps
    80 kg x 5 reps
    60 kg x 5 reps

    Barbell Rear Lunge
    20 kg x 10 reps
    30 kg x 10 reps
    40 kg x 10 reps
    50 kg x 10 reps

    Barbell Lunges
    30 kg x 10 reps
    40 kg x 10 reps
    50 kg x 10 reps

    Foam Rolling
    Stretching


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    #131
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Foam Rolling
    Stretching

    Shoulder Dislocation

    Group A
    Barbell Bench Press
    20 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Machine Seated Row
    20 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Crunch
    20 reps
    20 reps
    20 reps
    20 reps

    Group B
    Machine Shoulder (Military) Press
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    Lat Pulldown
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Knee Tuck
    20 reps
    20 reps
    20 reps
    20 reps

    Group C
    Barbell Incline Bench Press
    20 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Machine Chest Fly (Pec Deck)
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Bicycle ABS
    20 reps
    20 reps
    20 reps
    20 reps

    Group E
    Internal Shoulder Cuff Rotation (Lucky Cat)
    2.5 kg x 20 reps
    Shoulder Dislocation
    20 reps

    EZ-Bar Curl
    20 kg x 10 reps

    Group F
    Internal Shoulder Cuff Rotation (Lucky Cat)
    2.5 kg x 20 reps
    Shoulder Dislocation
    20 reps

    Face Pull
    7.5 kg x 10 reps
    10 kg x 10 reps
    12.5 kg x 10 reps
    15 kg x 10 reps

    Triceps Pushdown - Rope Attachment
    15 kg x 10 reps
    20 kg x 10 reps
    25 kg x 10 reps

    Plank 00:01:00

    Foam Rolling
    Stretching


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    #132
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    AM 40mins mixed cardio


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    #133
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    6:30 am

    Body Weight Squat 10 reps

    Push-Up 10 reps

    Foam Rolling

    Stretching

    Group A
    Barbell Squat
    25 kg x 10 reps
    40 kg x 5 reps
    50 kg x 5 reps
    60 kg x 5 reps
    70 kg x 5 reps
    75 kg x 5 reps
    Standing Barbell Shoulder Press (OHP)
    20 kg x 10 reps
    25 kg x 5 reps
    30 kg x 5 reps
    35 kg x 5 reps
    40 kg x 5 reps
    42.5 kg x 5 reps
    only rest is to change the weights

    Thrusters
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps


    3pm
    70 mins mixed cardio


    7:30pm
    Bike 47:00 | 17.1 km | 149 BPM


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    #134
    Alf Veedersane
    Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    How was the shoulder during that?


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    #135
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Alf Veedersane wrote: »
    How was the shoulder during that?

    it was grand and did some benching this morning and that's what usually hits me the hardest.

    I have to keep up the maintenance work, cuff rotations, dislocates, band lat stretches or suffer the consequences. And accept I'm just going to suck at benching forever :)

    How your's going?


  • Options
    #136
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Elliptical Trainer 20 mins, intervals, avg HR 150

    Foam Rolling

    Stretching

    Group A
    Barbell Deadlift
    40 kg x 10 reps
    50 kg x 5 reps
    60 kg x 5 reps
    80 kg x 5 reps
    90 kg x 5 reps
    100 kg x 5 reps

    Barbell Bench Press
    20 kg x 10 reps
    40 kg x 5 reps
    45 kg x 5 reps
    50 kg x 5 reps
    55 kg x 5 reps
    60 kg x 5 reps
    only rest is change weights

    Group B
    Barbell Deadlift
    60 kg x 10 reps
    60 kg x 10 reps
    60 kg x 10 reps

    Barbell Incline Bench Press
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    no rest between sets

    Group C
    Machine Calf Extension
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    EZ-Bar Curl
    25 kg x 10 reps
    25 kg x 10 reps
    25 kg x 10 reps
    no rest between sets

    Foam Rolling
    Stretching


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    #137
    Alf Veedersane
    Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    siochain wrote: »
    How your's going?

    Been a bit lax with the lotations but I've been doing a lot of band work and lat stretches and dislocates and getting the lacross ball stuck in so it's been ok. Felt it a bit on the bench during the week but it's shown a slow improvement all the time.

    It's something I haven't had badly damaged but I don't really want to feel what that's like so I'll get back onto the rotations :)


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    #138
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    00:21:39 | 5 km | 152 BPM


  • Options
    #139
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Jumping Jacks 20

    Body Weight Squat 10 reps

    Push-Up 10 reps

    Foam Rolling

    Stretching

    Group A
    Barbell Squat
    20 kg x 10 reps
    40 kg x 5 reps
    50 kg x 5 reps
    60 kg x 5 reps
    80 kg x 5 reps
    100 kg x 5 reps
    100 kg x 5 reps
    Standing Barbell Shoulder Press (OHP)
    20 kg x 10 reps
    30 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps

    Group B
    Front Barbell Squat
    60 kg x 5 reps
    60 kg x 5 reps
    60 kg x 5 reps
    60 kg x 5 reps
    Lat Pulldown
    40 kg x 10 reps
    60 kg x 10 reps
    80 kg x 10 reps
    80 kg x 10 reps


    Two-Arm Kettlebell Swing
    16 kg x 25 reps

    Group C
    Machine Seated Row
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    Push-Up
    10 reps
    10 reps
    10 reps
    Sit-Up
    20 reps
    20 reps
    20 reps

    Group D
    Machine Calf Extension
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    EZ-Bar Curl
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    Hyperextension
    10 reps
    10 reps
    10 reps

    Group E
    Triceps Pushdown - Rope Attachment
    15 kg x 10 reps
    15 kg x 10 reps
    15 kg x 10 reps
    Two-Arm Kettlebell Swing
    16 kg x 20 reps
    16 kg x 20 reps
    16 kg x 20 reps
    Knees-To-Elbows
    20 reps
    20 reps
    20 reps

    Foam Rolling

    Stretching


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    #140
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Haven't stopped training just stopped logging here

    Stretching

    Barbell Deadlift
    60 kg x 5 reps
    75 kg x 5 reps
    80 kg x 5 reps
    90 kg x 5 reps
    110 kg x 5 reps
    120 kg x 5 reps

    Group A

    Barbell Deadlift
    60 kg x 10 reps
    60 kg x 10 reps
    60 kg x 10 reps
    One-Arm Kettlebell Snatch
    16 kg x 20 reps
    16 kg x 20 reps
    16 kg x 20 reps
    Sit-Up
    20 reps
    20 reps
    20 reps

    Stretching


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    #141
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Stretching

    Elliptical Trainer 20 mins

    Standing Barbell Shoulder Press (OHP)
    25 kg x 5 reps
    30 kg x 5 reps
    35 kg x 3 reps
    40 kg x 5 reps
    45 kg x 5 reps
    55 kg x 5 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    Chin-Up
    5 reps
    5 reps
    5 reps

    Barbell Bench Press
    40 kg x 10 reps
    50 kg x 10 reps
    50 kg x 10 reps

    Knees-To-Elbows
    20 reps
    20 reps
    20 reps

    Stretching


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    #142
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Stretching

    Barbell Squat
    55 kg x 5 reps
    65 kg x 5 reps
    80 kg x 5 reps
    85 kg x 5 reps
    100 kg x 5 reps
    115 kg x 6 reps
    65 kg x 10 reps
    65 kg x 10 reps
    65 kg x 10 reps
    65 kg x 10 reps
    65 kg x 10 reps

    Barbell Rear Lunge
    20 kg x 10 reps
    30 kg x 10 reps
    40 kg x 10 reps

    Barbell Lunges
    30 kg x 10 reps
    35 kg x 10 reps
    40 kg x 10 reps

    Stretching


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    #143
    siochain
    Registered Users Posts: 2,548 ✭✭✭siochain


    Not recording here much lately but this one is worth it

    Stretching

    Group A only rest is to change the weights
    Barbell Deadlift
    60 kg x 5 reps
    80 kg x 5 reps
    90 kg x 3 reps
    100 kg x 3 reps
    120 kg x 3 reps
    130 kg x 3 reps
    70 kg x 10 reps
    70 kg x 10 reps
    70 kg x 10 reps
    70 kg x 10 reps
    70 kg x 10 reps
    Barbell Bench Press
    35 kg x 5 reps
    40 kg x 5 reps
    50 kg x 3 reps
    60 kg x 3 reps
    70 kg x 3 reps
    75 kg x 5 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps

    Group B
    Barbell Incline Bench Press
    50 kg x 10 reps
    50 kg x 10 reps
    50 kg x 10 reps
    Lat Pulldown
    70 kg x 10 reps
    70 kg x 10 reps
    70 kg x 10 reps
    all sets straight through no rest

    Group C
    Machine Shoulder (Military) Press
    60 kg x 10 reps
    60 kg x 6 reps
    60 kg x 5 reps
    Machine Seated Row
    40 kg x 10 reps
    40 kg x 10 reps
    40 kg x 10 reps
    all sets straight through no rest

    Group D
    Machine Calf Extension
    40 kg x 13 reps
    40 kg x 10 reps
    40 kg x 10 reps
    EZ-Bar Curl
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps

    Stretching


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