Can I come too

gymfreak

Ew!

coffee_cake

Barbell Squat

32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 4 reps

Barbell Deadlift

45 kg x 5 reps

70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 5 reps


:D
So much easier today :D Totally kicked ass.
Did an extra rep at the end just to show those DLs who's boss!!!

ninamc

Good start to your weekend

bluewolf wrote: »

Barbell Squat

32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 4 reps

Barbell Deadlift

45 kg x 5 reps

70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 5 reps


:D
So much easier today :D Totally kicked ass.
Did an extra rep at the end just to show those DLs who's boss!!!

Hanley

bluewolf wrote: »

Barbell Squat

32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 4 reps

Barbell Deadlift

45 kg x 5 reps

70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 4 reps
70 kg x 5 reps


:D
So much easier today :D Totally kicked ass.
Did an extra rep at the end just to show those DLs who's boss!!!

FML. I've created a monster.

Serious work.

coffee_cake

Barbell Squat
32.5 kg x 4 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps

supposed to do 5x4 but boring ...


Group A
One-Arm Dumbbell Row
6 kg x 18 reps
6 kg x 18 reps
8 kg x 18 reps
8 kg x 18 reps
8 kg x 18 reps (PR)

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
paused

Group B
Romanian Deadlift
55 kg x 5 reps
55 kg x 5 reps
60 kg x 5 reps (PR)

Body Weight Split Squat
12 reps
12 reps
12 reps

Standing Barbell Shoulder Press (OHP)
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
seated not standing (and I cba changing the saved routine settings)

Hill Training
00:00:30
00:00:20
00:00:20
00:00:30

3x incline 10 speed 12 kph
1x incline 7 speed 12 kph


incline 10 is a bitch....

coffee_cake

Had a tummy bug last week. Lost ~2 kg, down to ~78 kg now. Either no food or simple carbs most of the week. Today went better than expected. Pretty wiped out now. Plan DLs tomorrow but no point overdoing it either, see how I feel

Barbell Bench Press

32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
30 kg x 4 reps
30 kg x 4 reps

Group A

Barbell Bench Press
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
paused
Reverse Flyes
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps

Group B

Dumbbell Rear Lunge
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 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
00:00:50

Elliptical Trainer
00:25:00 | 4 km

^more fun on the xtrainer listening ot the guardians of the galaxy soundtrack

coffee_cake

today went much better than expected duno was it stuffing my face with chicken and steak dinner or the disgusting energy drink this morning :pac:


Seated Dumbbell Shoulder Press

8 kg x 5 reps
8 kg x 5 reps
8 kg x 5 reps

Dumbbell Split Squat

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


^ was waiting for another girl to finish using the rack and didn't want to be staring her out of it ...


Barbell Squat

35 kg x 2 reps
(realised I'd probs done enough squatting already and left it at that)

Barbell Deadlift

60 kg x 2 reps
(forgot to warm up til the 20s were on it so just did those)

72.5 kg x 3 reps
72.5 kg x 4 reps
72.5 kg x 4 reps
72.5 kg x 4 reps
72.5 kg x 5 reps

80 kg x 1 reps

Elliptical Trainer

00:16:00 | 2.6 km

did the 80 because I could and because it's now heavier than me so now I can lift things that are heavier than me hehehehehehe
could easily have done more reps of it too, wasn't quite as heavy as I was expecting but decided I better stop being crazy and left it at 1

:cool::cool::cool:

ninamc

Embrace the crazy, that's where my last rep comes from every time

bluewolf wrote: »

today went much better than expected duno was it stuffing my face with chicken and steak dinner or the disgusting energy drink this morning :pac:


Seated Dumbbell Shoulder Press

8 kg x 5 reps
8 kg x 5 reps
8 kg x 5 reps

Dumbbell Split Squat

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


^ was waiting for another girl to finish using the rack and didn't want to be staring her out of it ...


Barbell Squat

35 kg x 2 reps
(realised I'd probs done enough squatting already and left it at that)

Barbell Deadlift

60 kg x 2 reps
(forgot to warm up til the 20s were on it so just did those)

72.5 kg x 3 reps
72.5 kg x 4 reps
72.5 kg x 4 reps
72.5 kg x 4 reps
72.5 kg x 5 reps

80 kg x 1 reps

Elliptical Trainer

00:16:00 | 2.6 km

did the 80 because I could and because it's now heavier than me so now I can lift things that are heavier than me hehehehehehe
could easily have done more reps of it too, wasn't quite as heavy as I was expecting but decided I better stop being crazy and left it at 1

:cool::cool::cool:

coffee_cake

Today's workout is entitled "I was really tired and not in the mood cos I was up late last night studying so I pissed around a bit and then left it"

Catchy title?!


Also someone stole the safety bars off the rack and hid them somewhere. Couldn't find them. Why would you do that!!


Barbell Squat
35 kg x 4 reps
35 kg x 4 reps
35 kg x 4 reps
35 kg x 3 reps
35 kg x 3 reps

(supposed to be 5x3. 4 was fine til I started the forward tilt thing again. Cut back to 3 and corrected)

Group A
One-Arm Dumbbell Row
8 kg x 18 reps
8 kg x 18 reps

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps

paused


Group B
Dumbbell Split Squat
8 kg x 10 reps (PR)
Seated Dumbbell Shoulder Press
8 kg x 10 reps

Sprints, incline 4.5, speed 13
00:00:20
00:00:40
00:01:00
00:00:20
00:00:40
00:00:30
00:00:30

Sprint, flat, speed 13
00:01:00

Alf Veedersane

bluewolf wrote: »

Today's workout is entitled "I was really tired and not in the mood cos I was up late last night studying so I pissed around a bit and then left it"

Catchy title?!

Try again but this time....100 words or less.

coffee_cake

btw I was trying out your mixed sprint times thing. Was fun to shake it up a bit

coffee_cake

5km parkrun today was fun but I was tired so I just walked most of it

was about 37 mins lol. embarassing.
I need to get back to regular running!!!

coffee_cake

Barbell Bench Press

35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps

Group A

Barbell Bench Press
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
paused

Reverse Flyes
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps

Group B

Dumbbell Rear Lunge
6 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps
6 kg x 12 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
00:00:45
00:00:45

Flat Straight Leg Raise
5 reps
5 reps

Running (treadmill)

00:10:00 | 1.7 km <- target 5km pace
this used to be sprinting speed for me ...

pew pew!

coffee_cake

Goblet Squat (dumbbell)

18 kg x 5 reps
18 kg x 5 reps

Dumbbell Rear Lunge

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

Romanian Deadlift

35 kg x 5 reps
35 kg x 5 reps

^ waiting for rack


Barbell Squat

30 kg x 3 reps
30 kg x 3 reps

^ did these without plates under heels. went surprisingly well. guess the mob is improving

Barbell Deadlift

60 kg x 2 reps

75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps

^ supposed to do 5 sets but am fcuking wrecked. Strong enough to do more but spirit is weak

Also 2 hour tango class last night. might as well log it. first ever class for me, was supposed to be beginner. It was not beginner. Spent most of it looking like: :eek:
it was awesome

Rest of the week I need to use my spare time for sleeping and studying. Might swim a bit tomorrow but that's it
Back to action on monday and no more cut-short programs

Alf Veedersane

bluewolf wrote: »

Also 2 hour tango class last night. might as well log it. first ever class for me, was supposed to be beginner. It was not beginner. Spent most of it looking like: :eek:

coffee_cake

yeah I was thinking of that ad :D

coffee_cake

Caught up on sleep and study. woo

Barbell Squat
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 4 reps
37.5 kg x 3 reps
37.5 kg x 4 reps (PR)

^ wasn't 37.5 my 1rm like 5 weeks ago?
how'd you like them apples :D
did 2 extra reps cos i could

Group A
One-Arm Dumbbell Row
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
paused

Group B
Split Squat
12 reps
12 reps
12 reps
12 reps

Seated Dumbbell Shoulder Press
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

Romanian Deadlift
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps (PR)

ninamc

Great stuff

bluewolf wrote: »

Caught up on sleep and study. woo

Barbell Squat
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 4 reps
37.5 kg x 3 reps
37.5 kg x 4 reps (PR)

^ wasn't 37.5 my 1rm like 5 weeks ago?
how'd you like them apples :D
did 2 extra reps cos i could

Group A
One-Arm Dumbbell Row
6 kg x 18 reps
6 kg x 18 reps
6 kg x 18 reps

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
paused

Group B
Split Squat
12 reps
12 reps
12 reps
12 reps

Seated Dumbbell Shoulder Press
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

Romanian Deadlift
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps (PR)

coffee_cake

jaysus lads my hams are in bits


Barbell Bench Press
37.5 kg x 2 reps (PR) = ohgodiregretallmylifechoices
35 kg x 2 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps roll of shame somewhere around here
35 kg x 3 reps

I was only supposed to be on 35 today anyway. no extra reps today


Group A

Barbell Bench Press
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
paused

Reverse Flyes
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps

Group B

Dumbbell Rear Lunge
8 kg x 12 reps
8 kg x 12 reps
8 kg x 12 reps
8 kg x 12 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
00:00:55
00:00:55 (PR)
Flat Straight Leg Raise
5 reps
5 reps





Lat Pulldown

45 kg x 5 reps (PR)

Machine Shoulder (Military) Press

25 kg x 4 reps

^ ummm I did these two for the craic on the way out :pac:

Alf Veedersane

bluewolf wrote: »

jaysus lads my hams are in bits

37.5 kg x 2 reps (PR) = ohgodiregretallmylifechoices
35 kg x 2 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps roll of shame somewhere around here
35 kg x 3 reps

I was only supposed to be on 35 today anyway. no extra reps today

What mystery exercise was this?

coffee_cake

haha
I copy paste good

editing now

Alf Veedersane

bluewolf wrote: »

haha
I copy paste good

editing now

I thought it was the bench alright - because of the roll of shame - but the benching after it threw me.

coffee_cake

Yeah on bench day I've to do the paused ones after

gymfreak

I'm expecting a 'FTDP' remark from Hanley any day now:pac::pac::pac:

Hanley

gymfreak wrote: »

I'm expecting a 'FTDP' remark from Hanley any day now:pac::pac::pac:

Saying nothing at the moment is the best option.

Keep going and succeed - awesome, well done

Keep going and make a balls of it - told ya so, FTDP

It's hilarious, I've a load of guys and gals following programming similar to this at the moment and the hardest part for them is NOT killing it every day. Once they retest and see the results it'll all make sense.

coffee_cake

halloo
Everyone around me had colds so I had one too last week so I could fit in
yeah

Back in action
mostly

Barbell Squats
32.5 kg x 5 reps
32.5 kg x 5 reps

Barbell Deadlift

60 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 5 reps


Felt weak today. then I got cross at that and did a couple extra


Elliptical Trainer

00:15:00

coffee_cake

na na na na na na na na man flu!
Still pretty sick. thats exam stress for ya. not lifting makes me a sad panda though so i did a short session today

Barbell Squat

40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps (PR)

Group B

Body Weight Split Squat
12 reps
12 reps
Seated Dumbbell Shoulder Press
6 kg x 10 reps
6 kg x 10 reps
Romanian Deadlift
50 kg x 3 reps
50 kg x 3 reps

hehehe wasnt 37.5 kg my 1rm 8weeks ago. and here i am blasting out 40s ... i suppose hanley knows what he's at

last squat day on the cycle. test day on thurs woo
might rest til then. we'll see tomorrow! would like to bench

coffee_cake

Pew pew pew!
Session with hanley today.

90 kg deadlift
47.5 squat, 39 bench.

Gonna work on upping the squats now for the next 8 weeks and a bit of deadlifts cos I wanna hit 100.

yay!

We did videos pm me if ye wanna see I won't post them.

Once I figure out what im doing with them anyway


that was awesome :cool: :cool:

Oryx

You sound happy.

coffee_cake

I sure am!!!

Time for some breakfast/brunch