Can I come too

coffee_cake

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
70 kg x 3 reps
80 kg x 2 reps
90 kg x 5 reps
90 kg x 5 reps bit too heavy started going hunchy
80 kg x 5 reps
80 kg x 5 reps probs a bit too light. Note try 85 next time

90 kg x 3 reps
95 kg x 3 reps ow


Rack Deadlift
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps

Sumo Deadlift
50 kg x 5 reps
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps

Guys. Sumo deadlifts. They're COOL!!! I wanna do sumo dls now

Close-Grip Barbell Bench Press
20 kg x 8 reps
30 kg x 12 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

I guessed 30 was my 12rm and I guessed right

Incline Dumbbell Row
4 kg x 8 reps
4 kg x 8 reps
4 kg x 8 reps

Go heavier

Elliptical Trainer
00:20:00 | 3km

I think I'm totally in the super weak phase of training right now ha ha
That was brilliant though

coffee_cake

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

65 kg x 2 reps these are supposed to be 80% so i tried, i really did

60 kg x 5 reps
60 kg x 5 reps

65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps


Barbell Squat, paused on the way down
35 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 6 reps

i have no idea htf i did 35kg last week

Dumbbell Split Squat
8 kg x 8 reps
6 kg x 10 reps
6 kg x 8 reps
6 kg x 10 reps

Barbell Bench Press, feet up
20 kg x 10 reps

35 kg x 10 reps

35 kg x 6 reps
35 kg x 7 reps
35 kg x 6 reps
35 kg x 8 reps

I think 35 is really my 9rm
>.>

Elliptical Trainer
00:13:00 | 2km

That all took a bit longer than expected as it was a total struggle from start to finish, feel like I've been beaten up! So I skipped the leg curl this time and I'll work on getting there earlier next time

Also i have lost 2.3kg since the comp and I swear my arms are bigger

caviardreams

bluewolf wrote: »

Also i have lost 2.3kg since the comp and I swear my arms are bigger

#allthegainz

coffee_cake

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
42.5 kg x 3 reps
42.5 kg x 3 reps
42.5 kg x 3 reps
42.5 kg x 3 reps

v hard

Barbell Bench Press, double pause
30 kg x 10 reps
30 kg x 10 reps
30 kg x 9 reps
30 kg x 7 reps
better than last week!!

Dips - assisted, purple band
8 reps
8 reps
8 reps
7 reps
also better!!

Stiff-Legged Barbell Deadlift
20 kg x 8 reps
40 kg x 10 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps

this was supposed to be a russian box deadlift involving a bench but the rack with free standing benches near was busy and there's only fixed to the floor contraptions in the main area
I think if I'm stuck next time I can try getting one of those jumpy box things and weighting it down

Lying Dumbbell Tricep Extension
5 kg x 8 reps
5 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps

Elliptical Trainer
00:30:00 | 4.8km

Went for about an hour or so walk in the sunshine with a friend
I may go on another walk to catch pokemanz...
which would be good cos we found a place that did GF french toast with maple syrup and bacon *drool

coffee_cake

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
75 kg x 2 reps
85 kg x 5 reps
85 kg x 5 reps
92.5 kg x 3 reps
92.5 kg x 3 reps
92.5 kg x 3 reps
92.5 kg x 3 reps

the 92s were hard but the 85s were flying it

Rack Deadlift
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps

Sumo Deadlift
60 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps
70 kg x 8 reps (PR)

I love sumo deadlifts and I want to marry them


Close-Grip Barbell Bench Press
20 kg x 8 reps

32.5 kg x 10 reps

35 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps

32.5 felt like it had more to go after 10 so i moved up for the sets


Incline Dumbbell Bench Press
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps (PR)

Elliptical Trainer
00:15:00 | 2.5 km

did i mention i love the sumo dls
that all went a lot better than last week or it feels it anyway

My resting HR is down to 59 now according to fitbit

Alf Veedersane

bluewolf wrote: »

I love sumo deadlifts and I want to marry them

That feeling when a workout feels so good doe.

caviardreams

bluewolf wrote: »

I love sumo deadlifts and I want to marry them

did i mention i love the sumo dls

I have never tried sumo. Never

But you are soooooo making me want to now

coffee_cake

Today I feel absolutely sh!te
Spent most of the workout wanting to go home and give up
Hopefully naps and carbs and vitamins will help

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

70 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps

50 kg x 1 reps
50 kg x 1 reps
50 kg x 1 reps
weight here was low but it was 50 or nothing

Barbell Squat, paused on the way down
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 6 reps
same comment as above

Barbell Bench Press, feet up
20 kg x 8 reps
30 kg x 8 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

Seated Leg Curl
35 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps

That all took an hour. Probs because I had to lie on the ground between each squat set. I'd say I looked like a mad wan

Sure there's good days and bad we'll see next time

caviardreams

70 x 3 on a bad day is not bad though!

Hope you feel better soon

coffee_cake

aaaaaaaaaaand we're back



Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
40 kg x 1 reps

42.5 kg x 3 reps
42.5 kg x 3 reps
42.5 kg x 3 reps

45 kg x 1 reps
45 kg x 1 reps
45 kg x 1 reps

dare i say that was easy?

Group A
Barbell Bench Press, double paused
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
Dips - assisted, purple band
8 reps
8 reps
8 reps
8 reps
6 reps

this was not easy :pac: I'm defniitely getting better at the dips though!
I don't have a less thick band, maybe I should try a real one next time

Barbell Deadlift, russian box DL
20 kg x 8 reps
60 kg x 8 reps
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps

I don't think I did these right. I got a bench and stood against the bench and kinda hit my hams a bit but my lower back a lot

Group B
Lying Dumbbell Tricep Extension
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
Dumbbell Split Squat
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps

since I missed the SS yesterday threw em in

Did skip cardio, I'll go for a walk later

Didn't go on my own scales this morning so I tried the one at the gym, runners on and all. It said 78-79kg. That'd be the first time i'm down to that in about 2 years :pac:

caviardreams

How thick is the purple band? I have a blue (giant), green (middle), black and red (thin) - no purple

coffee_cake

I duno... I thought I got them on d8fitness but I don't see them there now. It's pretty thick?
I have a really thin black one as well I don't think it would help much

caviardreams

Mine are from D8 fitness too - deffo give the black a shot - it's stronger than it looks - ir you could double up the red & black if you have them.

Hanley

In the gym we normally go;

green
black+black
black+red
black
red

green gives most assistance and makes the lift easiest, then it's done in descending order of assistance provided

caviardreams

2 blacks - never thought of that Thanks.

coffee_cake

Well I have hamstring doms today so maybe I did do the box DLs correctly...

My purple resistance band says bootcampsupplies.co.uk. So I still don't really know where I got it. Maybe on myprotein or something I don't know

Two thin bands is a great idea... I might just buy more

coffee_cake

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
75 kg x 2 reps
85 kg x 1 reps

97.5 kg x 3 reps
97.5 kg x 3 reps
97.5 kg x 3 reps

102.5 kg x 1 reps
102.5 kg x 1 reps
102.5 kg x 1 reps

jaysus i actually did it

Sumo Deadlift
60 kg x 3 reps
70 kg x 8 reps
70 kg x 8 reps
70 kg x 8 reps
70 kg x 8 reps
70 kg x 8 reps

i wasn't pushed on sumo dls today ... we might be getting a divorce


Rack Deadlift
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

Close-Grip Barbell Bench Press
20 kg x 8 reps
30 kg x 3 reps

35 kg x 8 reps

35 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps

Elliptical Trainer
00:15:00 | 2.5km
I'm not convinced that thing wasn't set to miles ... I was doing like 77 rpm and up to 96 at one stage

Missed the db rows as was tight on time and cardio won today, will catch em next time

Alf Veedersane

bluewolf wrote: »

Missed the db rows as was tight on time and cardio won today, will catch em next time

Gotta catch 'em all!




Topical.

coffee_cake

pokemanz
psy psy psy

coffee_cake

That's what I looked like after spilling my chalk on the gym floor this evening

coffee_cake

Page 2 jaysus

ok

Sunday


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

72.5 kg x 1 reps
75 kg x 1 reps
77 kg x 1 reps

72.5 kg x 3 reps
bit of a sad "amrap" =/

Barbell Squat, paused way down
25 kg x 5 reps

Dumbbell Split Squat
6 kg x 5 reps

Barbell Bench Press, feet up
20 kg x 8 reps
30 kg x 4 reps
37.5 kg x 6 reps
37.5 kg x 5 reps

Seated Leg Curl
45 kg x 5 reps


since it had been a while i did a bit of supersets:
Group A
Front Barbell Squat
20 kg x 5 reps
25 kg x 5 reps
30 kg x 5 reps
Clean
20 kg x 4 reps
25 kg x 4 reps
30 kg x 4 reps

30s were from the ground. I still remember how to do them. Good stuff

Elliptical Trainer
00:55:00 | light

Total time: about 1h45

coffee_cake

Today

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
40 kg x 1 reps
42.5 kg x 1 reps
45 kg x 1 reps

40 kg x 8 reps <- amrap, happy with that one

Barbell Bench Press
30 kg x 5 reps

Dip Progression
5 reps
I forgot my resistance band so i thought I'd try full ones. That didn't work out too well, I think I got one quarter dip. So I tried turning them into negatives just to have tried something

Barbell Deadlift, russian
20 kg x 6 reps
60 kg x 6 reps
60 kg x 5 reps
Still no idea what I'm doing, I think these turned into RDLs

Lying Dumbbell Tricep Extension
7 kg x 8 reps (PR)

Total time: 20 mins

Hanley

40 x8... wasn't that a 1RM not all that long ago?!

coffee_cake

Hanley wrote: »

40 x8... wasn't that a 1RM not all that long ago?!

Yes :D
well actually no it was 45 i was stuck on for ages

still delighted
I'm gonna open on 47.5 in athlone and i'm gonna nail that 50

coffee_cake

Session with hanley!
We went over lots of things
Sumo deadlifts & block pulls we had to make tweaks because I was convinced I was doing block pulls wrong and I was. then we changed them and I was like OHHH that's how it's supposed to be. We did sumos up to 100. They're like easy-easy-easy-REALLYHARD. Hip drive

Squats and front squats and bench were grand :cool:
Hollow holds are evil

I will get the cliff notes tomorrow. chest up hips down bar VERY CLOSE
Finishing up deadlifts tomorrow then onto the new program!!

I feel much better about everything now :cool:

coffee_cake

I had super doms all week from the adductors
Also I was dreading the DLs for some reason
Last night I ate something dodgy so this morning I felt crap and tired and reaaaally didn't want to do it
And then it turned out easy

Romanian Deadlift
20 kg x 7 reps

Barbell Deadlift
60 kg x 3 reps
75 kg x 2 reps
90 kg x 1 reps
100 kg x 1 reps
110 kg x 1 reps

110 was graaaaand. Got a nice person to video me for a form check. I think my hips are a bit high

I thought it was strange there was no follow up set after the 95%... just checked there and there was. Durrr
I should probs have thrown in a 105 there as well. Durrr

Rack Deadlift
50 kg x 5 reps

I did the new things we talked about and this was brilliant!! I don't hate these anymore

Sumo Deadlift
50 kg x 3 reps
60 kg x 1 reps
70 kg x 5 reps

Again did the new stuff and these were great!!

Close-Grip Barbell Bench Press
20 kg x 5 reps
30 kg x 6 reps
30 kg x 5 reps

Elliptical Trainer
00:30:00 | 4.75km

100% ded now

coffee_cake

I have the worst tummy ache ever all evening. Sob
it was either the haribo ... or the chicken ...
lol

Barbell Squat
20 kg x 4 reps pause way down

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

65 kg x 5 reps
65 kg x 5 reps

70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps

my note here says "ow ow ow"

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

everything was heavy today
Also I may have done too many reps because I wasn't sure if "Bench 70%, 75%, 80% x4" means do all of those x4 so I did

I started running out of time here because I thought it would only take an hour so I went late ish but about 45 mins had passed at this stage so I had 15 mins or less to tear through the following

Barbell Squat, pause at bottom
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps

Sumo Deadlift
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
dem adductors doe

I have to do hollow holds but I'll do them tomorrow when I'm not dying

coffee_cake

hollow holds 4x30s
ow ow ow

Also super leg doms

coffee_cake

Barbell Bench Press
20 kg x 8 reps
30 kg x 4 reps
40 kg x 5 reps
40 kg x 5 reps
42.5 kg x 3 reps
42.5 kg x 3 reps
42.5 kg x 3 reps
42.5 kg x 3 reps

Romanian Deadlift
20 kg x 6 reps

Barbell Deadlift, emom
60 kg x 3 reps
70 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
I didn't hate these today! 85 was lovely and light

Barbell Bench Press, spoto
30 kg x 12 reps
30 kg x 12 reps
25 kg x 12 reps
25 kg x 8 reps
25 kg x 6 reps
no double dipping in sight but 30 was a bit of an ambitious start, i'll start on 25 next time

Front Barbell Squat
20 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps

Triceps Pushdown, black band
0.5 kg x 15 reps
0.5 kg x 15 reps
0.5 kg x 15 reps
I just put in 0.5kg cos there's no "band pushdown" entry

Tired but great

coffee_cake

Super exhausted lately. work study work gym work study etc
kept nodding off this morning and did NOT want to go today

Romanian Deadlift
20 kg x 6 reps
Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
80 kg x 1 reps
92.5 kg x 5 reps
92.5 kg x 5 reps
100 kg x 3 reps
100 kg x 3 reps
100 kg x 3 reps
100 kg x 2 reps
I've no idea how i got through these. Srs core bzns
I think the 100s was all in my head though they were fine to actually lift til the last set when I just broke down on form and had to stop

Barbell Bench Press, 3s pause
20 kg x 8 reps
30 kg x 4 reps
32.5 kg x 4 reps
35 kg x 4 reps
35 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps

Dip Progression
8 reps | legs supported dips
8 reps | legs supported dips
8 reps | legs supported dips
8 reps | legs supported dips
definitely getting easier!

story time ...
I hate loading bars on the ground so i usually put the bar on the lowest rack and put on the 20kg plates and then put it on the ground and go from there, same for unloading it
today the power rack was in use so i used the squat rack, loaded up the 50kg, put it on my shoulders and walked it out. then tried to lower it halfway between dropping and lowering it.
the bruise on my left quad is magnificent

Rack Deadlift
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps

on the plus side these went very well, SO much different now that i'm doing them properly

Dumbbell Flyes
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps

total time: 1h10m
phew