Can I come too

coffee_cake

Today I wanted to know what heavy sumo felt like as I haven't done heavy ones since last August I don't think. No big deal, just was curios
After 6+ weeks of very inconsistent/no training and at the bottom of a strength dip is now the time to test anything? No...
Did i anyway? yes...

Romanian Deadlift
20 kg x 8 reps

Sumo Deadlift
60 kg x 5 reps
80 kg x 3 reps
90 kg x 1 reps
100 kg x 1 reps (PR)
I think this is actually a sumo PR. It was either 100 or 102.5 I couldn't shift off the ground last time we checked due to lack of hip drive. It was pretty easy. Chest up!
110 kg x F
lols got this about 2 cm up and dropped it. Couldn't brace my core at all at all. Felt like lack of core bracing was due to leg position. I'm sure there were other things I was doing wrong. Hips seemed grand though. I'd say it'd be grand enough with training. Curiosity satisfied
100 kg x 1 reps
Can I still do 100? Is it still easy enough? yes. phew.

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
Definitely easier than tuesday

Barbell Squat, toes
20 kg x 3 reps
30 kg x 3 reps

Barbell Squat, LB
40 kg x 3 reps
40 kg x 8 reps
40 kg x 8 reps
No bobbing forward at all when tired. I know it's only 40 but still. boom

Elliptical Trainer
00:30:00 | 4.5km
Started off v slow and never caught up enough to make it to 5km
Wobbly legs!!

Feelin' good

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Sunday
I felt rotten and just went to get something done

toe squats
20 x5
30 x5
40 x3

LB squats
50 5x5

Bench
20 x8
30 3x8

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Today

Place was like a jaysus madhouse. They've closed off a couple of the dumbbell areas so everything is compressed around hte place. Also squats seem to have suddenly become very popular with everyone

Bench
20 x8
32.5 6x8

Plan was 5x8 ... then no sign of a squat rack so I decided to keep going til there was one
Thankfully only had to do one extra
Easy enough

Toe sq
20 x5
30 x5
On mismatched plates, so i gave that up fairly sharp

LB squat
40 x3
52.5 x ... 5,7,7,5,5

Was pretty tired by the end of each set and making sure to grind up.
I think all the work we did last year really has helped enough that even I notice it form wise. lol.

xtrainer: 30 min / 5km
I had a lot of crisps to work off. And chocolate. and everything.
The paleo meals are amazingly handy and tasty but too much protein for my poor tummy and my energy levels since they've basically no carbs.
Back to cooking things and stuff from tomorrow. Hopefully that'll also adjust and i'll stop eating rings around me all day

Also I'm entered in the cork open in May
dun dun dun!!!

coffee_cake

Ok it turns out they've closed off those areas because they are putting in studios and a climbing wall. I don't know if we'll ever get those spaces back for small free weights

Anyway!
Today I accepted the fact that no I was not going to go for a walk in this cold weather so I decided to go to the gym just for cardio. Then I thought since i'm there i'll do a few bits of assistance work

Seated rows machine
21 3x12

Seated leg curl
45 2x10
Totally wussing out on that one I know
NO LEGS

DB skulls
5 3x12

Xtrainer
50 mins / 7.7km
Nice and slower compared to yesterday as I plan on more squatting tomorrow.
Max HR yesterday was 180 and today was 169
Apparently I burned 600 kcals from that? lols I doubt it

coffee_cake

Serious tricep doms from yesterday

toe squats
20 x3
40 x3

I got a bit excited and forgot about the 30


LB squats
52.5 5x6

Barbell OHP
20 3x5

Front Squats
20 x5
40 3x5

Feet up bench
20 x8
32.5 3x8
(very hard)

Band assisted dips
6 6 5

Lat pulldowns
21 3x12
(bit easy go 28 next time)

xtrainer
17:30 2.5km
Pretty slow ... I was in tummy pain and a bit sick. I don't know if it was the pre workout caffeine tablet or what
lols

I think I'll be 100% ded tomorrow

coffee_cake

Good day today

Spent half an hour drilling clean pulls and cleans with Nic Cage. He's all set for his texas program now!
My gym gets a bit funny about if they think someone is bringing in a private coach which is fair enough so I worked in with him. We did 20kg & 30kg, above the knee mostly, then some from the ground at the end

Went on to my own stuff then:
Toe squat
20 x5
30 x5

Squat
40 4x8
My leggys were a bit tired so I kept it to 40 for volume. Just the right weight, harder on the final reps

Bench
20 x8
32.5 5x8

Then I saw nic was doing squats with a belt and I was like OMG A BELT LEME TRY
Belts are awesome! Did 1 rep on 50kg to try it out. It was too loose for me so it'll be interesting what a proper size will do considering it really did help a bit at the bottom.


DB skulls + DB OHP superset
5 4x10
A few reps left arm only since it's clearly weaker and was struggling

Machine seated rows
21 x12
28 2x12
(note: stop doing 21, too light!)


Xtrainer: 51 mins , average pace

Between the cleans and rows, my back feels very worked out. And my legs are very wobbly


Total time: 2 hours 4 mins
gym 1 - 0 study

coffee_cake

Xtrainer: 30 mins, average to fast pace

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LB Squats
20 x5
30 x5
40 x3

52.5 5x6

Too lazy to look for matching plates for toe sqs

Bench
20 x8
32.5 5x8
grand

DB skulls
5 3x12

Lat PD
28 3x12

not quite 110 wha

Reverse lunges, barbell
20 2x10

too light, too lazy to care

xtrainer, 11 mins

Legs are like lead

caviardreams

bluewolf wrote: »

Lat PD
28 3x12

not quite 110 wha

Oh stop, I am not even at 28 on my machine I'd say. Find horizontal pulling/rowing a bit easier mind.
However, I am firmly convinced I was born without any lats and deltoids whatsoever.

coffee_cake

Today I was too tired to study or gym so I took caffeine tablets and did a little bit of both after work
zz

RDL
20 x8

Sumo
60 3x10

pure lazy haha

Feet up bench
20 x8
32.5 5x8

pretty easy

Reverse lunges
20 2x10

I was gonna superset these with push presses but then I didn't
That's the end of my story

Machine seated rows
28 3x12

Xtrainer
15 mins / 2.5 km


Apparently my 30 mins of weights burned the same as my 15 mins of xtrainer today

coffee_cake

Had a nap on Sunday instead of gym


Today:
35mins xtrainer medium-fast

caviardreams

bluewolf wrote: »

Had a nap on Sunday instead of gym

That could have totally been talked up as a "deload session"

coffee_cake

caviardreams wrote: »

That could have totally been talked up as a "deload session"

I need a deload from everything lol
My fitbit told me today it thinks I should start going to bed at 930pm
I told it good luck with that

coffee_cake

Today's nap status: bus nap

toe squats
20 x5
30 x5
40 x5

LB squat
55 8x5

Bench
20 x8
30 x3
35 3x8
30 2x10

DB skulls
5 3x12
Easy, go for 6 next time

ghr / back raise/ whatever the stupid thing is
5 reps
+10kg 2x10

machine rows
28 2x10

no time for cardio

coffee_cake

Epic nap yesterday. like 2-3 hours
state of me

Toe squats
20 x5
30 x5
40 x3

LB squats
55 5x4
No energy for 8x5 today

Bench
20 x8
30 5x10

Reverse lunges
20 x8
30 2x8
Had to c&j these up cos there was no rack
lols
My legs were wobbly and ded after that

Machine seated rows
28 2x12

Rack pulls
couldn't get the height right on these
60 2x10

I'll try fit in cardio tomorrow

coffee_cake

26 min jog

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jaysus my poor hips after that jog

Toe Squats
20 x5
30 x3
40 x4

LB Squats
50 x1
55 8x5

Bench feet up
20 x8
30 5x8

Cleans
20 x3
30 5x3
Some sets included clean pulls also

Xtrainer
45 mins / 7.25 km

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things I didn't want to do today:
1. go to the gym
2. anything


Squat
20 x5
30 x5
40 x3
50 x2

60 7x5 + 1x2
cos I couldn't manage the last 3 reps
haha

Bench
20 x8
30 x5
32.5 5x10
easy peasy

dumbbell skulls+OHP
6 2x10

Lat pd
28 2x10

RDLs
20 x8
30 2x10

Rev lunges
20 2x10

I suppose I got a bit carried away on accessory stuff

xtrainer
10 mins 1.7 km


The cardio is doing its usual job, RHR is down to 62 average now

coffee_cake

Bench
20 x8
30 3x10

30 is easy peasy need to step it up more

saw a free bar for DLing and then ran
Re opened peace talks with DLs
negotiations are ongoing

RDL
20 x8

DL
60 x3

Sumo DL
60 x3
70 x3
70 3x10

BB OHP
20 4x5

HB squat
40 3x10

Assisted dips purple band
3x8

Lat pd
28 3x12

Rev flyes
3 2x12

GHR/back raise/whatever it is
+10 2x10
It's like I only did these properly today. Oh the burning

xtrainer 14 mins 2.3 km

100% ded

RHR now down to 61
lol

FTA69

Ah the old free bar dash. "Can't wait to get in, spend some time on the mats, get the foam roller out, I brought my tennis ball, going to spend fifteen good minutes now just...FREE RACK! GET IT!!"

Alf Veedersane

Oh the GHR.

When you want to know what your hamstrings will feel like just before they explode.

coffee_cake

Alf Veedersane wrote: »

Oh the GHR.

When you want to know what your hamstrings will feel like just before they explode.

Ok I did some googling and I think it's a back raise thingy
http://cdn-mf1.heartyhosting.com/sites/mensfitness.com/files/styles/gallery_slideshow_image/public/rowing-back-extension_0.jpg?itok=eNf5FE6P

Your comment still applies though ...

Alf Veedersane

bluewolf wrote: »

Ok I did some googling and I think it's a back raise thingy
http://cdn-mf1.heartyhosting.com/sites/mensfitness.com/files/styles/gallery_slideshow_image/public/rowing-back-extension_0.jpg?itok=eNf5FE6P

Your comment still applies though ...

GHR is more evil

coffee_cake

Toe squats
20 x5
30 x5
40 x3

LB squats
50 x2
60 8x5

60kg is 75% for me

Bench
20 x8
Feet up Bench
20 x8
32.5 5x10

Rev lunges
20 x5
30 2x8

DB skulls + OHP + flyes
6 3x10

My left arm was in absolute bits after that

Seated rows
28 x12
35 x8

Gettin stronger... will keep up at 35


30 mins jog

Using some more of the fitbit/mfp tracking stuff.
It says this week I burned an average of 3078 calories / day and ate an average of 1711.
Probably because I just logged a chinese for last night. The average was about 1500 before that haha. Mmm chicken cashew nuts
I still think it must be overestimating the calories burned

7 day step count is 90k

coffee_cake

Toe squats
20 x5
30 x5

Only found wobbly dodgy matching little plates for them so

LB Squats
40 x3
50 x2
62.5 7x5

ded

Bench
20 x8
35 5x8
-superset-
Assisted dips, purple band
3x8

Back Raises
+15 2x10

Machine Seated Rows
28 x12
35 x10

Xtrainer 12:30 / 2km

Wanted to do more but no time, the weights alone took an hour
Took about 3min rests for the squats

RHR is back down to 59

Alf Veedersane

I think I get the idea behind them....but how do you find the toe squats? Do you think they help prime you for pushing knees out?

coffee_cake

Yes every time I do them I hear hanley shouting knees out knees out more more. And I'm still probably not doing it enough
Sit at the bottom of them for a sec then drop further
Helps overall position

coffee_cake

10 03 (yesterday)

Rdl
40x8

Sumo
60 x5
80 5x5

Incline Bench
20 x8
30 5x8

Bench
35 3x10

Rev lunges
20 x5
30 2x10

Db sks & ohp
6 3x10

Seated rows
28 x12
35 x8

Jog 16mins

Jogging definitely easier than it used to be

coffee_cake

so exhausted going to the gym today. Caffeine, pepsi max, and vitargo weren't making a dent
zzzzzzzzzzzz

Machine seated rows
28 2x12

Free rack ... run run

Toe squats
20 x5
30 x5
40 x3

LB Squats
50 x2
62.5 x 3, 4, 5

total disaster

60 4x5

way easier. Like, disproportionately easier
No idea
No GMing any rep however. Grind grind. Way better at that
Still gonna move up to 65 next week

Bench
20 x8
30 4x15
-Superset-
band assisted dips
4x8

Dropped a 5kg plate edge first on my toes
Cried a little on the inside

Cleans
20 2x10

Flyes -superset- DB OHP
7 2x10

Does anyone else do ohp neutral grip??

Back raise
+10 2x12


xtrainer 30 mins / 5km

caviardreams

bluewolf wrote: »

Does anyone else do ohp neutral grip??

I totally do! I'll try anything to make it feel less difficult :pac::pac:

Except I have been doing BB OHP recently instead. Still not easier :mad::(