Happy Feet

Penguin14

Hoping this log will help bring more structure to my training instead of going to the gym and doing random things for an hour.

Will be mixing cardio with gym work. Cardio will be in the form of squash once or twice a week and metcons.

Still learning squat, deadlift and bench so starting off pretty light but once the technique is right the plan is to progress to 5-3-1 or something similar in order to have linear progression.

Training plan at the minute:
Warm up/mobility work.
Compound movement, target of the day.
Metcon.
Warm down/mobility.

Goals:
Squat 100% bw
Bench 50% bw
Deadlift 100% bw
Pull ups 15 strict consecutive
Chin ups 15 strict consecutive
20 double unders.
Do a Hell and Back style challenge.

Have ambitions to complete some of the Crossfit wods like Cindy, Chelsea and Barbara.

Not sure how achievable they are or how long it would take but its something to aim for.

Finally want to get into the habit of doing some sort of mobility work everyday even if its only ten minutes here or there.

Penguin14

Today was the first day in the gym in 2014.

Warm up.
Skipping 300 rope turns. Attempts at double unders that weren't coming off.
Work on glutes, rolling and inside of a sliothar.

Squat 10 x bodyweight
10 x 30kg
10 x 40kg
10 x 50kg

Leg press 10 x 90kg x 2
10 x 100kg

Standing Calf raise 64 kg x 10 x 2
72 kg x 9

Quad press machine 40.8 kg x 10 x3

Metcon - 8 bw squats
8 lunges
10 push ups
4 rounds

Finished with 5 pull ups and some ab work.

siochain

Are you timing the METCONs?

Penguin14

I wasn't to start with. Should I be?

Alf Veedersane

Penguin14 wrote: »

I wasn't to start with. Should I be?

Yes.

siochain

Penguin14 wrote: »

I wasn't to start with. Should I be?

Yeah I find it really helps me keep the pace up as I'm always trying to beat myself on previous times. I would have a set range of METCONS I might use for a few weeks then switch to new ones then mix them all up again. Its good to track how your progressing and give you that drive in that last round.

Penguin14

Yesterdays workout..had to shorten it down a bit at the end because the gym was closing.

Warm up 10 mins bike

Squat x10 bw
2x8 50kg
2x8 60kg

Lat Pulldown 4x8 50kg

Leg Press x8 80kg
x8 90kg
x8 100kg
x8 100kg

Rear foot elevated split squats 25 on each leg

One arm dumbell rows 25 on each arm

Plank 3 x 30 secs

Box jumps 4 x 10 ..Not sure what height the box was.

Penguin14

Had only planned on going to the pool but did a bit in the gym while I was there.

Warm up ten mins bike, upper back rolling and glute work with the sliothar.

Overhead press - 25kg x 8
25kg x 8
25kg x 6
25kg x 4

Bench - 4 x 8 30kg

Chin up 5, 5, 3

Box jumps 3 x 10

Metcon x 2
8 squats
8 burpees
8 sit ups
Plank 30 secs

Penguin14

Following a programme Hanley devised loosely the last couple of days.

Warm up - Trying to get into glutes with the sliothar, they are fairly tight.
Bike 10 mins

Chest Press 2x10 30kg
2x10 40kg

Leg Press 4x8 100kg
Superset 60sec rest.

Squat 10 x BW
10 x Bar
10 x 50kg
10 x 60kg
6 x 70kg Could have maybe got 10 but its my first time squatting 70kg so didnt want to push it too much. Almost
up to squatting bodyweight.

Supersetted with 5 pull ups up to the 70kg set.

Metcon x 2- 25 squats
15 push ups
Plank 30 secs
Reckon I need to push the metcons more out to 4 sets

Penguin14

Leg Press 80kg x 8
100kg x8
100kg x8
110kg x 8 pr

Pull Ups 3 x 5 bw

One arm Dumbell rows 8kg 20 x2 each arm.

Squat Bodyweight x 10
Bar x 10
50kg x 8
60kg x 8
70kg x 8

Core work - Lying down, holding legs up in the air, 10kg weight from one side to the other and then pass on to partner. Up to 12 going up in twos and then back down. Not sure what its called.

Plank - 1 min
30 secs each side plank
1 min
3 mins total

Not happy with my squat form when the weight gets heavier feet are starting to point out like a duck.
Want to start training upper body more too with the likes of dumbell press and bench press. Also dips need to be incorporated as I'm not at all good at dips!

Penguin14

Good session tonight.
Glutes and quads to start with.

Squat 8 x Bar
8 x 40kg

Superset
Squat 8 x 60kg
8 x 60kg
8 x 70kg
8 x 70kg

Chin Ups 4 x 8 bw

Chest Press
8 x 20kg
8 x 30kg
8 x 40kg
8 x 45kg

Dips
5 found them very hard..might try make them a bit of a priority.

Dumbell rows 8 kg 2 x 25 each arm

Russian Twists 10kg up to 12 and back down
Plank 3 mins 30 secs varied with side plank in between.

Penguin14

Wasn't feeling the best today.

1 km row warm up - 4:16

Leg Press - 8 x 60 kg
8 x 90kg
8 x 100kg
8 x 110kg

OHP machine - 8 x 10kg
8 x 25kg
6 x 30kg
5 x 30kg

Rear foot elevated split squat 2 x 20 each leg. One set holding 8kg dumbells.

Lying leg curl - 8 x No 2 on machine
8 x no 3
8 x no 3

Pull Ups 2 x 5

5 dips.

Went in without a plan and it showed.

Penguin14

Yesterday's work

Started off squatting
Bw x 10
Bar x 10
40kg x 8
60kg x 8
70kg x 8
75kg x 8 pb
77.5kg x 5 pb
70kg x 8
60kg x 8


First four sets were supersetted with 6 pull ups. 4 x 6

Lying leg curl 8 x no2 on machine
8 x no3
8 x no4

Chest press machine 8 x 20kg
8 x 30kg
8 x 35kg
5 x 40kg
6 dips
10 dumbbell rows w press ups 6kg
30 box jumps
1km row 4.08

Penguin14

Championship game Saturday - 1h30mins

Monday - Bit of a mix up of a day in the gym. Spent a lot of time trying to get my benching technique right. Threw in lots of other bits of exercises which I can't remember.

Tuesday - Today was mostly dedicated to squatting. Hit a Pb of 80kg back squat so happy out with that.

Warm Up - De Franco 11

Bw x 10
Bar x 10
30kg x 8
40kg x 8
60kg x 8
70kg x 8
75kg x 8
77.5kg x 8
80kg x 8
70kg x 8
60kg x 8
Bar x 8

Pull ups 5 x 5

Leg curls 3 x 8 level 5 on machine.

Row 500m

Penguin14

De Franco 11 - find it very good to kick off the session.

Lat Pulldown 8 x 20kg
8 x 30kg
8 x 40kg
4 x 8 x 50kg

Dips 8, 4 - getting better every day

One arm Dumbell row - 2 x 15 @ 12kg each arm.

Dumbell Press - 4 x 8 @ 16kg

Seated Dumbell OHP - 4 x 8 @ 12kg

Metcon x 2
500m row
10 box jumps
10 push ups
10 sit ups

Penguin14

Game Saturday and Sunday. Fairly intense, arms and hips/low back sore on Monday.

Gym on Monday was mostly mobility work with a little bit of other work most of which I can't remember. Want to continue with De Francos 11 and also start to prioritize hip mob work as they have gotten very stiff and tight which may be causing some of the low back pain after games.

Penguin14

Good session yesterday.
De Franco 11 and some hip mob work.
Superset Squat and chin ups.

Squat 10 x bw
8 x bar
8 x 40kg
8 x 50kg
8 x 60kg
8 x 70kg
3x8 x 80kg

All supersetted with chin ups in sets of 8 up to 48. 6 x 8

Dips 4 x 5

Rear foot elevated split squat - 2 x 15 each leg
Cossack squats 2 x 15 each leg.

Russian twists 5kg med ball. Up to 12 and back down.
Plank 3 mins 30.

Penguin14

Have gotten very bad for logging the last week or so. Spent less time in the gym so that probably influenced it too.

Monday was leg day.
Squat all the way up in sets of 8 to 3 x 8 @ 80kg
Leg Press - Up to 110kg starting at 60kg
4 x 8 x 100kg
1 x 8 x 110kg
Rear foot elevated split Squats 6kg weight 2 x 10 each leg. Mostly what i can remember. Started trying to incorporate wide grip pull ups with a max rep of 5. Want to start doing more of these.

Tuesday
Bench Press - Bar x 8
30kg x 8
40kg x 8 x 2
50kg x 5 x 3
Dips 4 x 5
Lat Pulldown - 40kg x 8
50kg x 8
60kg x 8 x 4

Row 500m
10 burpees
x2

Russian Twists - same as always
Plank 3 mins 30

Need to keep writing down what I do as I go along or I wont keep logging.

Penguin14

Quick update on the goals I set at the start.

Squat 100% BW - Bw currently 74kg and squatting 80kg x 3. Y
Next goal has to be to squat 100KG

Bench Press 50% BW - Currently Benching 50kg 3x5. Y
Next goal is to bench my Bw so we are looking at something
the region of 70kg and 80kg.

Need to start deadlifting - Never been taught and think I'm wary of injuring myself so have steered clear up to now.

Overhead Press and Front Squats are other exercises I'd like to learn and incorporate at some stage.

Pull Ups - 15 strict consecutive - Haven't actually tried this but don't think I could nail it yet. Want to start doing more wide grip pull ups too.

Chin Ups - 15 strict consecutive - Haven't tried this yet but will give it a go this evening as I think I can do it by now. Got 48 chin ups recently in sets of 8 so hopefully I can knock out 15 consecutive.

20 Double Unders - Havent done any skipping whatsoever.

___________________________________________________________

Have started rowing as part of a Metcon sometimes so I want to set two goals in rowing.

Row 500m - Sub 1.50
Row 2000m - Sub 8.00

Will also have to start doing cardio soon again with the G.A.A season rolling back around so that will have to be fitted in somewhere. Hopefully find a nice mix between strength training and the skills/cardio sessions we will be doing.

Penguin14

Monday
Squat
Worked my way up to 80kg x 4

Leg Press
Worked my way up to 110kg x 4

Lots of different hip mobility with squats, lunges, reverse lunges and split squats. Legs felt it after this.

Tuesday
Dips 3 x 10 1 x 7

Bench Bar x10
30kg x 8
40kg x 8 x 2
40kg x 6
40kg x 6
Triceps were fairly fatigued, bad idea maybe doing dips before pressing.

Goblet Squats
4 x 15 12kg kettlebell.

Inverted Row 4 x 8

Pull Ups 4 x 8

Barbell Curls - forget what was on the bar.

Russian Twists up to 12 and back.

Penguin14

Leg Press
Worked up to 4 x 110kg

Bench Press
Bar x 8
30kg x 8
40kg x 8 x 2
50kg x 8
55kg x 5 x 2

Lat Pulldown
40kg x 8
50kg x 8
55kg x 8
60kg x 8
65kg x 8 x 4

Penguin14

Squat
10 x Bw
8 x 30kg
8 x 40kg
8 x 50kg
8 x 60kg
8 x 70kg
5 x 80kg
4 x 5 x 85 kg PB

Dips 3 x 5 BW

Chin Ups 4 x 8 BW

Bench - Bar x 8
30 kg x 8
40 kg x 8
50kg x 5 x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1 PB

Hit a squat and a bench PB. Delighted!

Penguin14

Neglected to log this last while.

Spent a good half an hour on mobility work today mostly hips. Instead of half doing it I stayed at least two minutes on each mob. Reading more Kelly Starrett lately.

Lat Pulldown - Sets up to 50kg
50kg x 4 x8

Bench - 30kg x 8
40kg x 8
45 kg x 8
50kg x 8
55kg x 5 55kg x4, x3 and x3

Lunges 12 kg x20
Reverse Lunges 12kg x 20

Goblet Squat 16kg kettlebell x4 x 8
Chin Ups 4 x5