Can I come too

Alf Veedersane

bluewolf wrote: »

I might be calling them the wrong thing they're the one where you lean ovee the padded thing maybe it's a back raise?

It's a glute ham raise machine, strangely enough :pac:

coffee_cake

Ah lads I duno what they are

Logging in between eating and packing!!
Again these are upwards adjusted weights ... was v surprised I didn't need to adjust downwards considering I was benching yesterday!

Barbell Bench Press
25 kg x 5 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps

Barbell Bench Press, 3s pause
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps

Barbell Bench Press, double spoto
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps

Lat Pulldown
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Group A
Seated Dumbbell Shoulder Press - Z Press
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps

Lying Dumbbell Tricep Extension
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps

This place may not have any lifting stuff but hopefully it'll have a xtrainer so I'll bring my gear

caviardreams

Enjoy the hols!

coffee_cake

o/

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
72.5 kg x 2 reps
72.5 kg x 2 reps
72.5 kg x 2 reps
72.5 kg x 2 reps
72.5 kg x 2 reps
72.5 kg x 2 reps

Rack Deadlift
65 kg x 5 reps
65 kg x 5 reps

Rack Deadlift, snatch grip
55 kg x 6 reps
55 kg x 6 reps

Barbell Squat
40 kg x 3 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps

The cleans I was doing recently were all atk so I did some empty bar pulls and cleans btk today for practice

Not convinced I'm doing the snatch grip DLs correctly

Had a slightly dodgy tummy on the way there, assumed I'd just eaten too much or something on hols. Got down to the changing room after workout and could barely stand. Either ate something dodgy or gluteny =/ Currently dying
Ah well
At least the weights were really easy today

coffee_cake

Too tired n stuff to go til today

Did mob and rolling last night
Went for 45 min walk this morning. But there was a hole in my sock so now there is a hole in my foot


Barbell Bench Press
25 kg x 8 reps
30 kg x 5 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps

Dips - Assisted, purple band
8 reps

Close-Grip Barbell Bench Press
30 kg x 3 reps
30 kg x 3 reps

Dips - Assisted, purple band
8 reps

Barbell Bench Press, spoto
30 kg x 6 reps
30 kg x 6 reps

Dips - Assisted, purple band
8 reps
8 reps

Barbell Squat, LB
40 kg x 3 reps
50 kg x 2 reps
60 kg x 8 reps
60 kg x 8 reps
60 kg x 6 reps

I AM THE BOSS



Barbell Squat, HB
20 kg x 4 reps
40 kg x 3 reps
50 kg x 2 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Squat, paused, LB
55 kg x 4 reps
55 kg x 4 reps

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift, "speed pulls"
60 kg x 3 reps
75 kg x 3 reps
90 kg x 1 reps
90 kg x 1 reps
90 kg x 1 reps

Trying not to make a habit of double sessions as something usually suffers, in this case leg curls and back raises

coffee_cake

omg the DOMs in my quads yesterday. and a bit this morning as well. I was combing through the house last night at all hours looking for deep heat or something haha
Was too wiped to bench yesterday so caught up today
Can't make it to gym tomorrow so I guess legs will have to wait til weds

The meeting point for some circuit class was apparently right beside where i was benching so I looked like i was waiting with the other girls for it
the instructor asked me was i in it
lol no i am not in your circuit class i am WAYYYYYY too lazy for all that leppin around


bench weights below all higher than the program as usual
Honestly ... I could have gone higher again for them

Barbell Bench Press
25 kg x 8 reps
30 kg x 5 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
32.5 kg x 5 reps
32.5 kg x 5 reps

Barbell Bench Press, 3s pause
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps

Barbell Bench Press, double spoto
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

Seated Dumbbell Shoulder Press - Z press
6 kg x 12 reps
5 kg x 12 reps
6 kg x 12 reps
Lying Dumbbell Tricep Extension
6 kg x 12 reps
5 kg x 12 reps
6 kg x 12 reps (PR)

someone stole all the dumbbells and i couldn't find a matching pair so i used 6kg in one hand and 5kg in the other and swapped

Lat Pulldown
21 kg x 12 reps
28 kg x 12 reps
21 kg x 12 reps

Elliptical Trainer
00:15:00 | 2km - gently gently

coffee_cake

hello it's me
I took a bit of a turn on Thursday (it was pretty scary ;( ) and long story short I have some sinus infection that's been plagueing me for months and now I'm on a cocktail of antibiotics and steroids and more steroids

I fit in a couple of walks over the last week but mostly I've been out of it and flopping around

Today I missed the gym a lot but I couldn't really be doing the amrap deadlifts on the program (esp if we're using them to est 1rm for next month) so I went off program and just wanted to squat a bit for fun


tl;dr: sick, taking it easy

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
35 kg x 5 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps


Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
60 kg x 4 reps
60 kg x 4 reps
60 kg x 4 reps
65 kg x 2 reps
70 kg x 2 reps <- really easy lolwtf. I could have gone on but I think that would have been crossing the line into stupid

I meant to do some high bars as well but i got a bit excited and forgot


Group A
Clean Pull
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
30 kg x 2 reps
Hang Clean
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
30 kg x 2 reps

wanted to do some skullcrushers but no bench so i did some flex hangs at home

I'm wrecked but I'm sooo glad I went lifting
hopefully on saturday now I can hit the program again, I don't even know what it looks like for this week

Alf Veedersane

On the plus side, you'll be jacked what with the boatload of steroids

coffee_cake

I was hoping I would turn into popeye but then I googled them and they're all like "no these prescription ones are the ones that decrease muscle mass"

aww

caviardreams

Jaysus :eek: Take it easy bro'.

Also, once again I am so fecking jealous that you can just walk up to a squat rack half-dead and do 70. For reps. Props.

caviardreams

bluewolf wrote: »

I was hoping I would turn into popeye but then I googled them and they're all like "no these prescription ones are the ones that decrease muscle mass"

aww

You're taking that whey stuff though right? That'll sort ye out.

Alf Veedersane

bluewolf wrote: »

I was hoping I would turn into popeye but then I googled them and they're all like "no these prescription ones are the ones that decrease muscle mass"

aww

Decrease muscle mass???

No wonder people get the rage on them....they probably find out too late!

coffee_cake

Alf Veedersane wrote: »

Decrease muscle mass???

No wonder people get the rage on them....they probably find out too late!

Yeah there was something-anabolic and some other kind of -bolic . Catabolic? That's the bad one.
In fairness I don't think a 5 day course would do much and I doubt a steroid spray is gonna do anything either, I've to take it for 3 months... I was just hoping :pac:

Sugar Free

Corticosteroids are literally the anti-jacked! All that bloat without the anabolism

Glad you're on the mend.

Alf Veedersane

bluewolf wrote: »

Yeah there was something-anabolic and some other kind of -bolic . Catabolic? That's the bad one.
In fairness I don't think a 5 day course would do much and I doubt a steroid spray is gonna do anything either, I've to take it for 3 months... I was just hoping :pac:

Maybe if you mix it with whey?

You got a proper dose of Ebola all the same!

coffee_cake

finished my drugs except steroid spray on sunday o/
Had to cancel most weekend plans as I was totally zapped

So now we are on week 11. I didn't do the DL amraps from week 10 though so I thought I should try those tonight. That was a silly idea because I am still weak as a day old kitten

Firstly I did about 3 circuits of the gym looking for barbells - not a hope. Jammers. Did random stuff :

Seated Leg Curl
35 kg x 8 reps
35 kg x 8 reps
35 kg x 8 reps
35 kg x 8 reps
Standing Dumbbell Shoulder Press
4 kg x 8 reps
4 kg x 8 reps

Then a girl using a bar recognised me and shouted over that she was done and she knows I "always use the bar". Awwww


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
75 kg x 2 reps
85 kg x 2 reps
95 kg x 2 reps
97.5 kg x 1 reps
100 kg x 1 reps
85 kg x 3 reps
85 kg x 3 reps

heavy heavy crap heavy :mad::mad:
(form was fine though)

Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps

grand... :rolleyes:

Then I was cross so I did some CNJs.
Cleans were from the floor today and went surprisingly well also

Clean
20 kg x 3 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
35 kg x 1 reps
40 kg x 1 reps
Jerk
20 kg x 5 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps

coffee_cake

I didn't sleep well so levels of do not want were very high today

Barbell Bench Press
20 kg x 8 reps
30 kg x 6 reps
37.5 kg x 5 reps
37.5 kg x 5 reps
37.5 kg x 5 reps

Dips - Assisted, purple band
8 reps

Close-Grip Barbell Bench Press
35 kg x 2 reps
35 kg x 2 reps

Dips - Assisted, purple band
8 reps
8 reps

Barbell Bench Press Spoto
35 kg x 5 reps
35 kg x 5 reps

Dips - Assisted, purple band
8 reps

Elliptical Trainer
00:27:00 | 5km
I was going pretty fast plus did some 200m intervals.
That's the biggest bluewolf PR in the universe ever, that is

I will do some negatives now shortly

coffee_cake

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
40 kg x 2 reps
42.5 kg x 2 reps
45 kg x 2 reps <- i don't know why this isn't registering as a PR cos I'm pretty sure it is. had to fight for the second rep

Barbell Bench Press, 3s pause
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps

Barbell Bench Press, double spoto
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

Barbell Squat, LB
40 kg x 5 reps
52.5 kg x 4 reps
62.5 kg x 4 reps
62.5 kg x 4 reps
62.5 kg x 4 reps

Barbell Squat, HB
20 kg x 5 reps
30 kg x 4 reps
40 kg x 2 reps
50 kg x 2 reps
62.5 kg x 2 reps
62.5 kg x 2 reps

Barbell Squat, LB, paused
50 kg x 3 reps
50 kg x 3 reps

Snatch Balance
20 kg x 3 reps
20 kg x 3 reps
I found some very light bar stick things that were wide enough to practice snatch balances and snatches. So i did, for the first time in many months.
After that I decided to try the barbell for the balances. They went a lot better than last time

Lat Pulldown
21 kg x 12 reps
28 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Seated Leg Curl
35 kg x 6 reps
45 kg x 6 reps
45 kg x 6 reps
45 kg x 6 reps
45 kg x 6 reps

Weighted Glute Hamstring Raise
5 kg x 12 reps
5 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps (PR)

Lying Dumbbell Tricep Extension
5 kg x 12 reps
5 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps

Z press
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Treadmill walk / "sprint" intervals, 1 min, incline 1.0
12kph x4
13kph x1
14kph x1
total treadmill time 20 mins with the walking

I remembered to turn my fitbit off at the right time so total time taken was 2:05 avg heart rate 121

May have overdone it slightly

caviardreams

Gratz on the bench PR

coffee_cake

I sure felt that workout!

Went for a jog/walk thing yesterday, not much worth logging

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
80 kg x 1 reps
90 kg x 4 reps
90 kg x 4 reps
90 kg x 4 reps

Deadlifts are still heavier than they felt a few weeks ago :mad::(

Rack Deadlift
70 kg x 1 reps
70 kg x 1 reps

Snatch-Grip Deadlift
70 kg x 3 reps
70 kg x 3 reps

Barbell Squat
40 kg x 3 reps
50 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 1 reps

Clean Pull
20 kg x 3 reps
25 kg x 3 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps

Hang Clean
20 kg x 3 reps
25 kg x 3 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
the above were grouped pull-clean pull-clean pull-clean etc
Cleans were from the hips this time


Jerk
20 kg x 3 reps
25 kg x 3 reps
30 kg x 3 reps
35 kg x 2 reps
40 kg x 1 reps
40 kg x 1 reps

That was great :cool:

coffee_cake

I duno what I ate today but the PAIN! :eek:
It might have been the tasty Fulfil bar

Work through it lol

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
40 kg x 2 reps
42.5 kg x 1 reps
45 kg x 1 reps
35 kg x 13 reps (amrap)
45 kg x 1 reps
45 kg x 1 reps

Dips - Assisted, purple band
8 reps
8 reps
8 reps
8 reps
5 reps

Group A
Lying Dumbbell Tricep Extension
5 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps
Seated Dumbbell Shoulder Press
5 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps


Lat Pulldown
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Based on that amrap, my 1rm should be 50kg... i wish ;(

the accessory stuff and the extra singles weren't on the menu today but I need all the help I can get :pac:
also it was fun

coffee_cake

soooooooo tiiiiiiiiiiired



Barbell Squat
40 kg x 4 reps
50 kg x 3 reps
60 kg x 2 reps
67.5 kg x 2 reps
70 kg x 1 reps
72.5 kg x 1 reps
60 kg x 11 reps


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift "speed pulls"
60 kg x 3 reps
70 kg x 1 reps
70 kg x 1 reps
70 kg x 1 reps
70 kg x 1 reps
70 kg x 1 reps


Snatch Balance
20 kg x 3 reps
20 kg x 3 reps
20 kg x 3 reps

Ok I decided today was the today I was gonna try it

Snatch Pull
20 kg x 10 reps trying to psych myself up :P

Hang Power Snatch
20 kg x 3 reps
20 kg x 3 reps
20 kg x 3 reps
22.5 kg x 3 reps
22.5 kg x 3 reps
22.5 kg x 3 reps

omg I did it!!
:cool::cool:
I powered them really high though. Really high. Mostly cos I was terrified I was gonna drop it on my head. It's been about 6 months + since I snatched anything and that was always with a girls bar

Seated Leg Curl
35 kg x 4 reps
45 kg x 4 reps
55 kg x 4 reps
Weighted Glute Hamstring Raise
10 kg x 4 reps
10 kg x 4 reps
10 kg x 4 reps

coffee_cake

Went for a jog outside again yesterday, went way better than last week. A lot more jogging and a lot less stopping

today:

Barbell Squat
40 kg x 3 reps
50 kg x 2 reps
60 kg x 2 reps
72.5 kg x 3 reps
72.5 kg x 3 reps
72.5 kg x 3 reps

Barbell Squat, HB
20 kg x 5 reps
40 kg x 5 reps
50 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps

HB squats are very sad
;(

Barbell Bench Press
20 kg x 8 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps

Clean and Jerk
20 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps

Elliptical Trainer
00:17:20 | 3km

wasn't gonna do cardio but changing room was packed and everyone was in everyone's way so i cleared out for a while

everything today was grand

coffee_cake

Barbell Bench Press
20 kg x 6 reps
30 kg x 3 reps
40 kg x 2 reps
45 kg x 2 reps
45 kg x 2 reps
45 kg x 2 reps

wooo
I would like to remind readers that my 1rm is and has been for some time, 45...
Spending more time on the set up, bracing and using core more, maybe it's helping

Barbell Bench Press, 3s pause
40 kg x 3 reps
40 kg x 3 reps

Barbell Deadlift
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps

Snatch Balance
20 kg x 3 reps
20 kg x 3 reps

Snatch Pull
20 kg x 3 reps
20 kg x 3 reps

Hang Power Snatch
20 kg x 3 reps
20 kg x 3 reps
22.5 kg x 3 reps
22.5 kg x 3 reps
22.5 kg x 3 reps

Snatch Balance
20 kg x 5 reps
20 kg x 5 reps

before I'd stopped training I developed the bad habit of powering anything 25+ and couldnt get rid of it... even the snatch balances were catching high today, so I went back to them at the end to try force myself to drop more
The bar IS a bit heavy, I don't know. I start off with the "broomstick" bar to practice these moves before using the 20kg bar and those seem fine
they're getting a bit easier
I'm only doing them for fun anyway!!

Lat Pulldown
21 kg x 10 reps
28 kg x 8 reps

:cool::cool:

My fitbit reckons my resting HR is gone down again to 63

caviardreams

How do you find the fitbit? Which model do you have? There are so many now I find it all a bit confusing. Was looking for one that does heart rate anyway.

coffee_cake

I have the fitbit HR one. It's nice ,it's not lifechanging or anything but it seems to be tracking my sleep fairly accurately, and sometimes it recognises all by itself that I've done a brisk walk or gone on the xtrainer without telling it, and it logs that for me and how long I did it for. I think that's pretty cool.
it's interesting to compare the HR and the "calories burned" from doing weights vs cardio or something like that. Not as absolute numbers in themselves but comparing them to other workouts
It gives me a smiley face if I get 8+ hours sleep. I don't think I would trust the "calories burned" bit but the rest is good and I'm glad I got it

caviardreams

Cool thanks for the info - very helfpul. Is it the charge or the surge one? Think the Surge is probably overkill so hoping I might pick up a Charge one cheaper. Like yourself, I'd really only be interested in using it for trends etc. rather than taking the figures to be exact.

Thanks

coffee_cake

Charge HR I'm pretty sure

coffee_cake

Friday

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 1 reps
75 kg x 2 reps
90 kg x 1 reps
90 kg x 1 reps
100 kg x 2 reps
100 kg x 2 reps
100 kg x 2 reps
Still not feeling as light as I think they should :mad:

Rack Deadlift
80 kg x 2 reps
80 kg x 2 reps

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps

Did a load of cleans after that I wasn't bothered logging. Doubles up to 35 or something. Then psyched myself out again and had to cut to 20 and build back up again
Was in bad form after the DLs I suppose

Will do day 4 tonight or tomorrow

coffee_cake

Barbell Squat
40 kg x 4 reps
50 kg x 3 reps
60 kg x 2 reps
70 kg x 1 reps
70 kg x 1 reps

Barbell Bench Press
20 kg x 8 reps
30 kg x 4 reps
35 kg x 2 reps
40 kg x 1 reps
40 kg x 1 reps

Romanian Deadlift
20 kg x 10 reps
Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
80 kg x 1 reps
95 kg x 1 reps
95 kg x 1 reps

Elliptical Trainer
00:15:00 | 2.5km

Running (Intervals/Sprints)
12kph & 13kph
00:01:00 | 200 m | sprint
00:01:00 | 217 m | sprint
00:01:00 | 200 m | sprint
00:01:00 | 217 m | sprint
00:01:00 | 200 m | sprint

everything easy except those dumbass deadlifts
hope I'm either overthinking it or my setup just needs a tweak again

edit: note to self, bad toe hurts again after the sprints, stick to xt