Can I come too

caviardreams

Dtp1979 wrote: »

All I can see happening me there is the bench flipping over

In fairness, the benches in my gym are nailed to the floor otherwise I'd be the same!

Another advantage of the glute bridge version is that it is also more difficult to inadvertently make eye contact whilst doing them

Dtp1979

caviardreams wrote: »

In fairness, the benches in my gym are nailed to the floor otherwise I'd be the same!

Another advantage of the glute bridge version is that it is also more difficult to inadvertently make eye contact whilst doing them

Yes but when you do, it's something that's not easily forgotten...

coffee_cake

caviardreams wrote: »

That's a barbell glute bridge I think, with a hip thrust you can still use your hands to help hold the bar in place and stop it moving
https://www.youtube.com/watch?v=Zp26q4BY5HE

That's one of the videos I watched in prep
I'll try it next time

Today: dat doms doe
I think the others are starting into programming again this week - I think I need another week of accessory only

coffee_cake

I am pain,
everything is pain,
pain.


MSR
28 3x8
Note: stop doing 28, incr to 35

Front sq
20 x5
30 2x5

Assisted dips, black band
3x5
Grand

Back raises
x5
+15 2x8

Rev flyes
3 3x8

Lat pd
35 3x8
Note: stop doing 28

Xtrainer 35 mins

Dtp1979

bluewolf wrote: »

I am pain,
everything is pain,
pain.


MSR
28 3x8
Note: stop doing 28, incr to 35

Front sq
20 x5
30 2x5

Assisted dips, black band
3x5
Grand

Back raises
x5
+15 2x8

Rev flyes
3 3x8

Lat pd
35 3x8
Note: stop doing 28

Xtrainer 35 mins

Your intro sounds like something Liam neeson will be saying in the trailers to Taken 4

coffee_cake

Taken 4: This time they came for his gainz

Alf Veedersane

Taken 4: This time they turned up the volume

Dtp1979

Taken 4 : Pain

coffee_cake

Woke up on weds or thurs morning as tired as when I went to bed so couldn't move for gym
Was at a party/first camping trip last night so to say I am wrecked today would be an understatement. Zombie mode

Single leg RDL
20 2x8 each leg

Toe squat
20 x5
30 x3
Squat
40 3x3

Bench
20 x8
30 3x3
-superset-
Assisted dips, black band
3 x6
kinda surprised how easy they were. Hopefully unassisted dips aren't too far away

Forward lunges
20 2x8

Lat pd
35 3x8

MSR
35 3x7
couldn't manage 8 here

OHP machine
15 x3
25 x7
30 2x8

Haven't done the shoulder press machine in a very long time so had to suss out where I was at

Tried a makeshift abs roller with a baby bar but it was too awkward. Do need to fit in core work 1x week now to start with

Then the caffeine & bcaas wore off and I was back to zombie mode
*hoping* to fit in cardio tomorrow

Dtp1979

Did ya try those hip thrusts yet and compare them to the version I do?

coffee_cake

No they were on the list for yesterday but couldn't make it to em
Will try this week

coffee_cake

Yesterday evening :
Did a few core bits. Also went mad and ordered an abs wheel

This morning :
Xtrainer 40 mins. It claims i did 5.5 miles. I think it got confused with miles and km?

Went back to my morning gym. Ahh the xtrainers are all mad fancy yokes now. Touchscreens. Figured out 8 mins in it was set to level 5 which explained why it seemed harder than usual. I need to read up a bit about the different functions
There's running machines as well like Xtrainers but strides and stuff
Cool

coffee_cake

Morning:
swim & sauna
also a little lie down on the pool loungers

Evening:
Single leg RDLs
20 x8
Toe squats
20 x5
30 x5
40 x3
Squats
45 3x5

Bench
20 x8
30 3x6
Gave up on trying to sit up & lie down between sets so just lay on the bench :pac: Srs core ow

Rev lunges
20 2x8
Skulls
7 2x10
-superset-
Flyes
7 2x10
Lat pd
35 2x5
Rev flyes
2 x10
3 x8

Wrecked tired. Still gradually building up volume

Xtrainer
26 mins / 4km

Think I got a second wind there

coffee_cake

SLRDL
20 x8
Toe sq
20 x5
30 x3
40 x3
Squat
50 4x5

Bench 1/3
20 x8
30 4x5
-superset-
Assisted dips, black band
3x5

Bench was pause 1s on chest, pause 3s halfway up. Roughly where my sticking point is. And maaaaaaaaaaaaaan it was tough. Arms shakin, triceps dyin. So I'mma keep doing it

Bench
30 2x8

SLRDLs
20 x8
30 x8
-superset-
Forward lunges
20 2x8

MSR
35 3x7

OHP machine
25 3x7
Why was I able to do 30 on sunday? different machine can't make that much diff
who knows

Time taken - 55mins

Xtrainer
21 mins / 3km
I had absolutely zero energy for xtrainer but with some music it's a nice chill out time so I got on to do 5-10 mins then I just kept going cos it's great

srs tricep doms

Alf Veedersane

Different machines can make a big enough difference to weights you can do.

Once they're as hard as needs to be is what counts

coffee_cake

How can our weights be real if our machines aren't real

Alf Veedersane

bluewolf wrote: »

How can our weights be real if our machines aren't real

Do we even lift?

coffee_cake

Too ded to lift on Sunday

today:
SL RDL
20 x8
30 x8

Toe sq
20 x5
30 x3
40 x3

Squat
47.5 x3
52.5 7x5

Bench
20 x8
30 x5
35 7x5

Back raises
+0 x5
+15 3x10

Lat pd
35 3x5

Flyes
7 2x10
-ss-
Skulls
7 2x8
-ss-
Rev flyes
3 2x10

time: 63 mins

Was after 10pm at that stage so intervals time

Treadmill intervals
1st interval 60s, 10th interval 40s, 2-9th = 30s
Recovery times (walking) ~60s
10/12/13x3/14x5 KPH
Total time : 15 mins


Can't really call it sprinting .. I suppose I should up to 15+ next time considering I was barely breathing hard
Fitbit autologged it as "aerobics" but most of the HR zone was fat burn not cardio so I guess it agrees I wasn't going flat out
I don't think I'm up to Alf's old days of 14/12 though

coffee_cake

Morning:
Swim. I remembered to count today and it was only 22 lengths. Was nice though

Evening:

Toe squat
20 x5
30 x5
40 x3

Squat
42.5 4x10

Bench 1/3
20 x8
32.5 4x5

my poor tris

Bench
32.5 x10
30 3x10
-ss-
Assisted dips, black band
2x5 + 1x4.5
I fell over on the last one. The band whacked me so loudly people turned around. Morto

SL RDL
30 3x8
-ss-
Rev lunges
20 3x8

So tired at that stage I had to start taking breaks between each leg on both exercises

OHP machine
20 2x8

Definitely light but whatevs

Time taken: 55 mins


Slept so badly last night, today was a struggle
good stuff though
Gonna bench 60kg through pure sheer force, I'm tellin ya

coffee_cake

Single leg RDL
20 x8
Toe squat
20 x5
30 x5
40 x3

Squat
47.5 x3
52.5 7x5

Reps moved v v easily. Bump up to 57.5 next week then +2.5 from there

Bench
20 x8
30 x5
35 7x5

Back raises
+0 x8
+15 3x10

Lat pd
35 3x5
Forward lunges
20 2x10
Stop being a wuss and go heavier
Flyes
7 2x10
Skulls
bar x8
bar+5 2x8
Don't know what that bar is. Guess ~7kg

Rev flyes
3 2x10

Remember to bend over more - don't think it was hitting properly

Time: 1h25

Xtrainer
32 min / 4.6km

I drank a lot of prosecco last night. A lot. I went to eddie rockets today. A milkshake is 1,000 calories. So I had half of one and some chicken.
I'm 100% ded

Mentioned to hanley I wanted to test in august. Looks like there will be in house testing sometime then. I don't really wanna do a comp til our one in November. Anyway looks like timelines match up which is cool

Alf Veedersane

bluewolf wrote: »

Mentioned to hanley I wanted to test in august. Looks like there will be in house testing sometime then. I don't really wanna do a comp til our one in November. Anyway looks like timelines match up which is cool

Zact same reason I signed up for the comp in August. It was going to coincide with testing anyway.

coffee_cake

Alf Veedersane wrote: »

Zact same reason I signed up for the comp in August. It was going to coincide with testing anyway.

Yeah I remembered you were doing it, I think one of the lads is as well

Alf Veedersane

bluewolf wrote: »

Yeah I remembered you were doing it, I think one of the lads is as well

You had a good comp in Cork though, that's the difference

coffee_cake

37 mins xtrainer
No idea about distance as it's on the new machines

coffee_cake

Single leg RDL
20 x8

Toe sq
20 x5
30 x5
40 x3

Squat
45 x2
50 x1
57.5 7x5
Note 1: do these effing squats ever effing end
Note 2: Weight's pretty light tho

Bench
20 x8
30 x5
37.5 7x5
-ss-
dips, black band
8,6,6

v heavy

Rev lunges + single leg RDL
30 2x10
Right hip suddenly in a lot of pain and tight so stopped. No leg assistance work for a week. Should roll it. Probs doing the rev lunges at a wonky angle tbh

Lats
35 3x8
MSR
35 2x5

Time: 1h08

Woke up tired. didn't get any better. workout = 2 caffeine tablets, vitargo, bcaa, creatine

Alf Veedersane

bluewolf wrote: »

Note 1: do these effing squats ever effing end

That is a horrible feeling. Especially when you're feeling it and you're not even halfway through the sets.

coffee_cake

Got home and fell asleep yesterday. Gym tonight instead. Upper body only.


Bench
20 x8
30 x5
Bench 1/3
32.5 4x5

Bench
32.5 4x10
Struggled past 8 reps

Dips - one set of 5 and gave up

Skulls
Bar x8
Bar+5 3x8
not convinced i was doing it right today

Ohp
25 2x8
don't like that ohp machine

Lats 35 3x6
35 is hard increasing one rep at a time

Flyes 7 3x10
Rev flyes 3 3x10
Doing rev flyes better than i was

Abs!
Leg extensions 2x10
-ss-
Leg raises 2x5

Took an hour haha

Alf Veedersane

I'm usually tired reading your workout and then the last line is something like "in and out in 19 minutes" and I'm "wat?".

coffee_cake

Haha
I was kind to myself with the breaks today!

coffee_cake

Was away for the weekend. Ate & drank a load of sh!te. Felt sh!te today. Also exhausted as all I wanted, and attempted to do, was sleep all weekend.
Today's theme was going to be "something is better than nothing".

SL RDL
20 x8
Toe sq
20 x5
30 x5
40 x3
Sq
50 x1
57.5 6x5
"I might do a few reps around 50". And then that. No, I have no idea either... it was really light. Bounced up and down. Should have done a last set but was happy getting that far.
Time taken for all of that was 21 mins

Bench
20 x8
30 x5
37.5 7x5

I won't call 37.5 light at all but still grand.
Overall time total was 38 mins. No accessory work today because lol not a chance.

Xtrainer
31 mins as slow as humanly possible / 4km
No idea how I did that either

I think the moral of today's story is stop thinking & just do it