Can I come too

coffee_cake

Barbell Deadlift

30 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps

Romanian Deadlift

15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps (PR)

Bent Over Barbell Row

17.5 kg x 12 reps
17.5 kg x 12 reps
17.5 kg x 12 reps
17.5 kg x 12 reps (PR)

Machine Shoulder (Military) Press

17.5 kg x 8 reps
17.5 kg x 8 reps
17.5 kg x 8 reps
17.5 kg x 8 reps
17.5 kg x 8 reps

Flat Straight Leg Raise

5 reps
5 reps

Plank

00:00:30
00:00:30
00:00:30

Today's session was brought to you by the word "ow"
:pac:

Feels great to be doing the DLs really properly though. pew pew

Hanley

The "ow" comes 24-48 hours from now.

coffee_cake

Hanley wrote: »

The "ow" comes 24-48 hours from now.

Knees are the main issue today from last night's run, I remember the hams from last week all right

coffee_cake

Couldn't make it to gym today and have race tomorrow ... didn't have to stop me doing some stuff at home
Fell on some steps yesterday and knocked just under my knee like a total tool, can't kneel on it, so the push ups were on one leg and then very shallow proper ones

Squats were 3s ones again

Goblet Squat (dumbbell)
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps

Body Weight Lunge
12 reps
12 reps
12 reps
12 reps

Kneeling Push-Up
8 reps
8 reps
8 reps

Push-Up
8 reps
8 reps

Body Weight Squat
12 reps
12 reps (PR)

Plank
00:00:30
00:00:30

coffee_cake

Race was a bit of a disaster, try again better luck next time!
came in 1.05 after walkin most of it
Still worth logging though

Alf Veedersane

It's all a learning curve. Great to get the miles under the belt though!

coffee_cake

Alf Veedersane wrote: »

It's all a learning curve. Great to get the miles under the belt though!

Next time I'll get more than 4-5 hours' sleep and eat properly the days before
I know I can do e.g. 11k without stopping in better time, it was just a bad day!

Thanks

Alf Veedersane

Last time I did a 10k i didn't prepare properly at all and at the 7km mark, i started to run out of fuel. It was annoying to be 2mins slower than previous time but I learned more than I would have if I'd matched the previous time

coffee_cake

Barbell Deadlift

30 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps

Romanian Deadlift

20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps (PR)

Barbell Bench Press

20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Bent Over Barbell Row

20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps (PR)

Flat Straight Leg Raise

5 reps
5 reps
5 reps

Plank

00:00:35
00:00:35
00:00:35 (PR)


I was too lazy to walk around switching barbells so today was "do everything on 20 kg" day. ow :cool:

Duno whether to run in the morning as am walking the 5k tomorrow evening (unless osky is up to running it with me), suppose it's no harm

coffee_cake

Yesterday: enfield 5k race. Thought it would be a fun run. No... got there to find out it was a srs bzns race with most of the people there going for 15 mins finish. Oops! Good thing I didn't bring the doggy!
Chest is fcuked. No more cardio for a while. Lift ALL the weights!

Today:

Goblet Squat (dumbbell)
12 kg x 10 reps
12 kg x 10 reps
12 kg x 10 reps

Barbell Bench Press
25 kg x 8 reps
25 kg x 8 reps

Dumbbell Stationary Lunge
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps (PR)

Body Weight Squat
10 reps
10 reps
10 reps
10 reps

Oo I levelled up again ^^

coffee_cake

Barbell Deadlift

30 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps (PR)
45 kg x 5 reps
45 kg x 5 reps


Romanian Deadlift

20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Machine Shoulder (Military) Press

20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps (PR)

Bent Over Barbell Row

20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps

Plank

00:00:30
00:00:30
00:00:30

Flat Straight Leg Raise

5 reps
5 reps
5 reps


50KG PEW PEW PEW!!
I'm very excited!

Hanley

This all looks really really good.

coffee_cake

bluewolfcubtracked Workout for 767 ptsToday


Goblet Squat (dumbbell)
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps


Dumbbell Stationary Lunge
6 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps (PR)

Push-Up
8 reps
8 reps
8 reps
8 reps
8 reps


Body Weight Squat
10 reps
10 reps
10 reps
10 reps

Plank
00:00:35
00:00:35
00:00:35
00:00:35

6kg cos I did em at home. Beside a fire... stand aside, hot yoga :pac:
Don't know why the lunge is a PR. Oh, it was 5kg last time. Well that worked out well!
Push ups getting gradually less shallow

coffee_cake

Barbell Deadlift
30 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
52.5 kg x 5 reps (PR)

Barbell Squat
20 kg x 5 reps

Romanian Deadlift
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps (PR)
20 kg x 10 reps
20 kg x 10 reps

Bent Over Barbell Row
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

Machine Shoulder (Military) Press
22.5 kg x 8 reps
22.5 kg x 8 reps
22.5 kg x 8 reps (PR)

Did the squat for the craic since I was there anyway. Did the 52.5 for the craic too
Wiped out after that so the rest was a bit shorter

Hanley

Looks like whoever wrote that program knows what they're doing...

coffee_cake

I no rite??


nah seriously this is great stuff. Very happy!

coffee_cake

Goblet Squat (dumbbell)

14 kg x 10 reps
14 kg x 10 reps
14 kg x 10 reps

Barbell Bench Press
30 kg x 5 reps
30 kg x 5 reps (PR)
30 kg x 3 reps
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps

Dumbbell Stationary Lunge
8 kg x 10 reps
8 kg x 10 reps (PR)

Walking briskly to the gym aggravated my chest again and couldn't breathe properly etc so had to cut today short. Despite being able to lift it probably isn't helping the situation so I'm wondering if I should take a week off.
I don't want to though...
Back to doc next week if drugs don't work anyway.

Oryx

Presume you took the week off...?

coffee_cake

Yes! I decided to be sensible.
Actually I did walk the flora women's 10k on monday. We sprinted at the very end and that was a bad idea for me.
I'm planning to get back to lifting tomorrow and running will have to wait another week or so.
Can't wait to deadlift again, I'm totally hooked...

coffee_cake

Barbell Deadlift

30 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
55 kg x 5 reps (PR)

Romanian Deadlift

25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Machine Shoulder (Military) Press

22.5 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

Bent Over Barbell Row

20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps

Plank

00:00:30
00:00:30

Flat Straight Leg Raise

5 reps
5 reps

Hard today but not as hard as I expected after a week off and bit of calorie cutting
pew pew deadlifts!!
Grip was getting awfully slippy toward the end of the DLs =/

coffee_cake

Off again due to an ear infection :rolleyes: still on anti bio drops. Short session today, wanted to see what the story was.

Bench 4x10 1x7, 25kg
rdl 3x10, 30kg
back bar squat 3x8, empty bar

tried doing xtrainer after, had nothing left, pretty fcuked
back to business on Mon hopefully

coffee_cake

Barbell Deadlift

35 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps (PR)

Machine Shoulder (Military) Press

22.5 kg x 8 reps
22.5 kg x 8 reps
22.5 kg x 8 reps
22.5 kg x 8 reps

Bent Over Barbell Row

20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps
30 kg x 8 reps (PR)

60 was sloppy. Mostly did it to stop myself giving up and going home
Didn't do leg raises or planks today, will do them tonight.
Exhausted and everything was hard

Oryx

You get days like that. Still, you got it done!

coffee_cake

Barbell Squat

20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

Dumbbell Stationary Lunge

7 kg x 12 reps
7 kg x 12 reps
8 kg x 12 reps (PR)

Push-Up

5 reps
5 reps
5 reps

Plank

00:00:30
00:00:30
00:00:30

Body Weight Squat

10 reps
10 reps
10 reps

Elliptical Trainer

00:22:30 | Moderate, 3.5 km

I'm on strike from goblet squats sry

Trying to walk downstairs 2 flights to changing room after all that was hilarious. Legs kept going from under me :pac:
I missed cardio

coffee_cake

Elliptical Trainer

00:43:00 | Moderate, 7km

Legs still collapsing. Great fun

coffee_cake

Barbell Deadlift
30 kg x 5 reps
57.5 kg x 5 reps
57.5 kg x 5 reps
57.5 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
60 kg x 2 reps

Machine Shoulder (Military) Press
22.5 kg x 7 reps
22.5 kg x 7 reps
22.5 kg x 7 reps
22.5 kg x 7 reps
22.5 kg x 7 reps

Elliptical Trainer
00:10:00 | Moderate

Not sleeping well in heat = give up!
wussed out of the rest of it
I got to use chalk today though which was great help can focus on the legs again now

coffee_cake

Barbell Squat

22.5 kg x 6 reps
22.5 kg x 6 reps
22.5 kg x 6 reps
20 kg x 8 reps
20 kg x 8 reps

Barbell Bench Press

30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps (PR)
25 kg x 8 reps
25 kg x 8 reps

Dumbbell Stationary Lunge, each side

7 kg x 12 reps
7 kg x 12 reps
7 kg x 12 reps
7 kg x 12 reps

Body Weight Squat, 3s / 3s

8 reps
8 reps
8 reps

Plank

00:00:35
00:00:35
00:00:35
00:00:35

Running (treadmill)

00:10:00 | 1.5 km


Yea take that you stupid bench
:pac:
The running at the end was a bit ambitious. Proper go at it tomorrow

coffee_cake

Slow jog 37 mins, 4.5km
4x 1min sprints at 11kph


Back to running today after um... a month? jaysus
Lost some fitness for sure but also some of it is in my head I would say. Should be grand to build it back up. Aim for 90 mins again by weekend after this one

Today's run was brought to you by masterchef & philip glass ...
also the prodigy

coffee_cake

I slept in this morning and no hope of getting near the rack after work, so no DLs today. Not much of anything today. Don't like the place that much when it's that busy. Still, I didn't skip it entirely which is always a win

Romanian Deadlift

30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

How is this not a PR. Did I actually do this before. jesus. Time to move up again so

Machine Shoulder (Military) Press
25 kg x 6 reps (PR)
22.5 kg x 8 reps
22.5 kg x 8 reps
22.5 kg x 8 reps
22.5 kg x 8 reps

Running (Intervals/Sprints)
00:01:30 | 275 m | run
00:02:00 | 150 m | walk
00:01:30 | 275 m | run
00:02:00 | 150 m | walk
00:01:30 | 275 m | run
00:02:00 | 150 m | walk
00:01:30 | 275 m | run
00:02:00 | 150 m | walk
00:01:30 | 300 m | run
00:02:00 | 150 m | walk
00:01:30 | 300 m | run

I decided following c25k again would be good structure for sprint/speed work so I picked week 2. Then I got a bit excited and did an extra interval
11 kph is too slow for sprints, the 12 kph ones at the end were more like it.
I'll try it again as w2d2 next time on 12 & 13 kph ones and see how I get on

Completely guessing on the walking distance log, but the whole thing in the end was 3.5 km

coffee_cake

quick lunchtime go


Deadlift
50 kg x 3 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps (PR)
50 kg x 5 reps

catching up since I couldn't do them last time. They were hard today
edit: I dont know why I logged that as RDL durrr. They're normal DLs


Running (Intervals/Sprints)
00:01:20 | 278 m | sprint
00:01:20 | 278 m | sprint
00:01:20 | 278 m | sprint
00:01:20 | 278 m | sprint
00:01:20 | 278 m | sprint
00:01:20 | 278 m | sprint
00:01:20 | 278 m | sprint

cba logging the walking bits, so I'll just say i did the 2 min walks in between these
12.5 kph sprints. also hard today!
hopefully the squat session and or a long run on sunday