Can I come too

7 Seconds...

caviardreams wrote: »

Royalties, wha??

Can I come too... that's 10 cent per post due to Bluewolf

Never thought of that :eek:

I actually wanted to have the ? in my username, but boards wouldn't accept it so I added the ... just to claimed it as my own.

Dtp1979

Can I come too... wrote: »

Never thought of that :eek:

I actually wanted to have the ? in my username, but boards wouldn't accept it so I added the ... just to claimed it as my own.

You should start your own training log on here and call your log Bluewolf. Just to confuse things.

coffee_cake

Dtp1979 wrote: »

You should start your own training log on here and call your log Bluewolf. Just to confuse things.

* bluewolf

caviardreams

caviardreams wrote: »

I noticed that before and initially thought bluey had rebranded! They should call their fitness log bluewolf :eek::eek:

Dtp1979 wrote: »

You should start your own training log on here and call your log Bluewolf. Just to confuse things.

Hey, stop stealing my ideas from my small girly brain Dtp! :D:D

coffee_cake

Didn't make it to gym til today because i had 3 days of tutorials which left me so wrecked i was going into hysterics by the end.

Yesterday:
1 hour walk , and that was literally the only activity for the day


Today AM
half hour walk. study break!

Today PM
days 2&3 together:

HB box squat
20 x3
40 x2
45 4x7
-ss-
DB Bench
15 2x10
12.5 2x10

Was strict again on squats, bit of a pause, very hard.
left arm gave up well before the right on the db bench

Reverse lunge
25 4x12
-ss-
DB SLDL
15 4x12

Feet up bench
20 x5
30 x2
35 4x6

had to drop the weight from last week due to the db bench today

Face pulls
9 4x10

new cables setup!

Lat PD
40 4x10

i think this was a new machine as well. very springy. 40 was too easy on it but next jump was 50 sooo

Xtrainer
10min brisk



Making some beef chili now. never done it before. fingers crossed :cool:

coffee_cake

21 08
New block of programming!

Squat - Comp
No belt with me
20 x5
40 x3
55 x2
Program: 70 3x8
Reality: 70 x 6, 5, 4, 3
Morto
Insanely hard

Squat - High Bar
50kg x 10,8
Phew way easier. Need to foam roll!

Bench - Comp
20 x8
30 x5
37.5kg 4x10

Bench - DB Incline
12.5kg x 12, 12

Row - Horiz Cable
they don't have cables here
Msr
Setting 5: 10
Setting 6: 10, 10
7 be grand tho, 6 was easy enough

I was thinking of doing extra squats at the weekend to make up for it, there's heavier squats on the menu for day 3 anyway.
Will defo bring belt tomorrow for the deadlifts even if they are only 62%.

The lady who runs our work gym is sooo nice. She was asking how i was getting on so i had a moan about squats being a nightmare with no belt. She immediately was like oh we definitely have one around ill look for it, definitely ask if you forget it again.
I'm half considering adding it to my gym memberships...

coffee_cake

22 08
Rdl
20 x8
Deadlift - Comp 4x8 62%
60 x 3
82.5kg 4x8
Fine

Bench - Close Grip
20 x5
30 4x8
Bit easy but am sore from yest!

Split Squat
10kg 3x12

Row - Lat Pulldown
Setting 2, x8
Setting 3, 8
They changed it to a rope cable thingy instead of the lat one and i was too lazy to change the attachment. Was harder

Skulls 3x15
7.5kg x 12 too heavy today
5kg 2x15 bit light but did strict form

Super handy. I'm super tired. On the early morning rota this week tho in fairness it doesn't have to be as early as i go in. Another tutorial tomorrow gona take it easy

coffee_cake

24 08

Squat - Comp 4x6 72%
20 x5
40 x2
55 x2
70 x1
80kg 4x6
Jesus christ i cant believe i even did 1 set. Or 2. Or 3

Bench - Comp 4x6 73%
20 x8
30 x5
40 x2
45kg 4x6

Bench - DB Flat 4x8 7 RPE
12.5 since i was benching
4x8
Bit light but whatever

Msr not free
Lat pd
Setting 4 real attachment : 10, 10, 10

Core - Aleknas
I'll do them later after i watch the video again, swearsies

Dtp1979

bluewolf wrote: »

24 08

Squat - Comp 4x6 72%
20 x5
40 x2
55 x2
70 x1
80kg 4x6
Jesus christ i cant believe i even did 1 set. Or 2. Or 3

Bench - Comp 4x6 73%
20 x8
30 x5
40 x2
45kg 4x6

Bench - DB Flat 4x8 7 RPE
12.5 since i was benching
4x8
Bit light but whatever

Msr not free
Lat pd
Setting 4 real attachment : 10, 10, 10

Core - Aleknas
I'll do them later after i watch the video again, swearsies

Didn’t realise they were called Aleknas. I used to call them motherfcukers.

coffee_cake

I just tried the aleknas at home following a youtube guide. I thought the first set was grand and then the next one autoplayed and they were balancing a weight on their feet and holding one in hands. Is that what you are supposed to do. This sounds terrible

Dtp1979

bluewolf wrote: »

I just tried the aleknas at home following a youtube guide. I thought the first set was grand and then the next one autoplayed and they were balancing a weight on their feet and holding one in hands. Is that what you are supposed to do. This sounds terrible

I’d imagine thats what you’ll eventually progress on to.

coffee_cake

I'll try it next week, 3x10 bodyweight was fine. Or 4x10 i lost track

Dtp1979

bluewolf wrote: »

I'll try it next week, 3x10 bodyweight was fine. Or 4x10 i lost track

It won’t be long before you’re holding a 20kg kettlebell with each foot

coffee_cake

Okay so unweighted aleknas 3x10 at home
then

gym:

Squat - high bar tempo 3010
20 x5
40 x3
55 3x8

used my belt cos im a wuss

Front squats
40 3x5

cos why not

Bench tempo 3010
20 x8
30 x3
37.5 3x8

great for locking in proper form, the tempo stuff

Deadlift
no thanks

Skulls + flyes + OHP supersets
7.5 3x8
heavy on skulls + ohp, light on flyes
did 3 extra reps on the left arm ohp bc it gave up first and needed to be beaten into submission

aleknas
tried 2.5kg on my feet, didn't chance the arm stuff after the above
2.5 2x10


then chatty guy made a return. i think i mentioned him months ago. 'why do you do weights, arent most girls into dolls and cooking'.
well today it was 'i havent seen you in a while you're not here every day like you used to be'. then a rant about how everyone is on steroids and people iwll die young of steroids and then muscle will turn DIRECTLY into fat.
he wouldn't shut up so i turned around and got on with:

MSR
23 3x12

Making chili again because it turned out amazing last time.
And turkey fajitas because i found gf wraps that taste REAL!

coffee_cake

Well there is the core doms

Dtp1979

bluewolf wrote: »

Well there is the core doms

I shouldn’t laugh, but still.....

Alf Veedersane

Dtp1979 wrote: »

I shouldn’t laugh, but still.....

Well, someone has to laugh on bluewolf's behalf since she can't...

coffee_cake

LB squat
20 x5
40 x3
55 x2
72.5 2x8, 5

rpe 9

HB squat
50 2x10

8.5 rpe
started way easier, finished hard. everything is hard

Bench
20 x8
30 x5
35 x3
40 4x10

trying to bench with core doms = sad face

Incline DB bench
12.5 2x12

Facepulls
13kg 3x10

Box jumps for the lols
first time trying these out
45cm 3x5
52.5cm 3x3
61cm 2x1

that was awesome i was terrified of the 61cm box and flailed a lot first haha

xtrainer
13 mins because then the gym was closing
omg what's a cardio ????

long day! up at 6, work, study, got to the gym at 9pm.
ate about 600 cals today haha

Alf Veedersane

bluewolf wrote: »

Trying to bench with core doms = sad face

Forgot about feeling those DOMS on bench...before Monday

caviardreams

My poor knee could not take box jumps I fear and also they scare me :eek:

Are you tall? I am 5 7" and the 61cm one would still scare me! . Props

coffee_cake

31 08

Squat - Comp 4x6 73%
20 x5
40 x2
55 x2
70 x1
82.5kg 4x6

Bench - Comp 4x6 75%
20 x8
30 x5
40 x3
47.5kg 4x5 to be honest

Bench - DB Flat 4x8 7 RPE
15kg

Row - Seated Cable Face Pull
3x10 8 RPE
Machine was busy so i left it, will do Sunday

Core - Aleknas
3x10 9 RPE

5kg x10 x bit too hard or awkward
2.5kg 2 x10

Last day in the work gym! I think i actually will sign up it suits perfectly for a Friday. Basically. Lol

Was having great chats today, the guy who supervises was on duty today. He was saying he wants to do an ipf comp so he'll train up for a while... Was giving him the usual advice that you need to show up at least one competition to get used to all the equipment and rules and regs before you start worrying about numbers.
Then someone else i knew was training so more chats. Haha
Good times

coffee_cake

Aw **** i mixed up days 2 and 3
Oh well

coffee_cake

RDL
20 x8

Deadlift
60 x3
85 4x8

Bench - close grip
20 x8
32.5 4x8

Split squat
with a barbell this time because i didn't know that was a thing til i saw our own gymfreak's insta story
20 3x12

Lat pulldown
31.8kg 2x8
40.8kg x8

MSR
since i missed it on fri
23 3x8

Tricep pushdowns
18.1 x 15
22.7 2x15

first time doing those. they are AWESOME. new favourite tricep exercise

xtrainer
30 mins

coffee_cake

Finally felt like going to the gym today and the bloody road was closed off!!!! ffs
might go for a walk later. do some push ups and aleknas or whatever.

exams next week

Alf Veedersane

bluewolf wrote: »

exams next week

coffee_cake

they're on twice a year. i am doing 2 new subjects this sitting. the ones next week are about building a model and documenting it and then reporting on stuff so they should be easy enough... hopefully...
next one is in 3 weeks and it is Very Serious Business

caviardreams

bluewolf wrote: »

they're on twice a year. i am doing 2 new subjects this sitting. the ones next week are about building a model programme and documenting it and then reporting on stuff gainz so they should be easy enough... hopefully...
next one is in 3 weeks and it is Very Serious Business Squatting

Sounds fun! :pac::p
Good luck

Dtp1979

bluewolf wrote: »

they're on twice a year. i am doing 2 new subjects this sitting. the ones next week are about building a model and documenting it and then reporting on stuff so they should be easy enough... hopefully...
next one is in 3 weeks and it is Very Serious Business

Building a model is easy. Find a pretty face, teach her how to walk properly down the catwalk wearing cool clothes. There’s exam 1 done. Youre welcome

coffee_cake

Man i thought those exams this week would be grand but talk about intense. I was a heap after
Today i finally made it back to the gym. Decided to do a bit of a build up session. My shoulder that i hurt last year was kiiiiilling me today

Recovery session

14 09
Sl rdl
20 x5
Squat
20 x5
40 x3
55 x2
70 4x3

I noticed im automatically starting to tip forward around 55kg.not because i need to but bc i think it's gona be heavy and i dont trust my legs? Do more box squats??

Bench
20 x8
30 2x8
Wtf is up with my shoulder
Better stop

Split squats
10kg 3x8
Ow ow ow ow hard

Aleknas
Bw x10
+2.5kg 2x10

Xtrainer
10 mins

Alf Veedersane

It could be just because you're not keeping your upper back tight enough. It doesn't matter at lighter weights but you'll nituce at heavier weights.