Can I come too

coffee_cake

Last ever 2 in oct if i passed both this session which would be some miracle

Alf Veedersane

I hope you get to charge a metric fúck-ton once you're done.

coffee_cake

Basketball yay
Ran up and down like a mad yoke and didn't die
Had fun

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New program yay. I said lots of accessory work and leg press plz
I think we were gona be in that phase anyway


30 04 intro week

Squat - High Bar Tempo @320
40kg 3x8 6 RPE
Ow 8 is hard. a lot more like 2x8 +2x4

Tempo RDL - @410
40kg 3x10 6 RPE

Chest Press Machine
2x 3/fail Set 1 target = 8 - 15
Couldnt find one free so did ohp
30lbs 2x15

DB Flys
2x3/fail Set 1 target = 8 - 15
10kg x10, 14
Couldnt find 7.5 dbs
-ss-
Row of choice
2x12 6 RPE
One arm rows 10kg x8, 8

Also 1-2 hours/day of beat saber vr or what my fitbit calls "aerobic workout". Its not wrong on fairness you work up a serious sweat leppin around the place. I'm addicted to it
Also a jog yesterday

coffee_cake

01 05 19 intro week

Tempo Bench -@320 (ss the assisted pullups)
30kg 3x8 6 RPE

Deadlift - Block Pull
60kg 2x6 6 RPE
Super light but always need to double check with block pulls

Assisted Pull-Up or Lat Pulldown
* 20 6 RPE
40kg assist x 10, 7, 3

Push-Ups
* 20 6 RPE
4x5 half height ones

Leg Extension
2x3/fail Set 1 target = 8 - 15
35kg 3 x 12 forgot the target

Chest press since it was free to make up for yest
25kg 2x12

Hamstrings killin me

Then avengers then beat saber

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Basketball o/

Sore everywhere today!

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02 05 2019 intro week

Leg Press or Hack Squat
75 3x12 6 RPE
Leg press machine kinda dodgy less hard this time

Dips - assisted
3x 12 6 RPE
40kg assist x12
33kg assist 2x12
33kg v hard

Leg Curl
2x12 - 15 6 RPE
55kg 3x12

Seated DB OH Press
8 2x10-12 6 RPE
V easy (did 2x12)

Rear Delt Fly
2kg 2x12-15 6 RPE
did 2x12

Did leg extensions bc i like them, they kill my quads ded
35kg 3x12

coffee_cake

06 05 week 1

Squat - High Bar Tempo @320
20 x8
40kg 5x8

Rpe over 9000

Tempo RDL - @410
40kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
23kg x 15, 12, 12

Did more leg extensions
23kg 3x10

DB Flys
3x3/fail Set 1 target = 8 - 15
10kg x 12, 10, 10

Row of choice
3x12 7 RPE
7.5kg 3x12

Jog


Also i found the lying leg curl. Didn't realise what it was til i saw someone using it. I'll have to try it this week

coffee_cake

07 05 week 1

Tempo Bench - @320
32.5 5x8 7 rpe

Deadlift - Block Pull
80kg 5x6 6 rpe
Bit heavy first set

Assisted Pull-Up or Lat Pulldown
X30
40kg assist x8
47kg assist x8, 8, 6

Push-Ups
X30
Knees down this time cos I'm tired, 2x15

Leg Extension
35+ 4x 3/fail Set 1 target = 8 - 15
40kg x 10,12,11,12

I love leg extensions

Alf Veedersane

bluewolf wrote: »

I love leg extensions

You can get a mad dose of spaghetti legs off them.

coffee_cake

Jogging
Then the Trip. We did the hardest one so many circuits ahh

I feel very exercised this week glad tomorrow is a rest day lol 😅

coffee_cake

Jogging
Went with himself "you're so slow" yeah working on it
Day 3 program and some spinning tomorrow

Nearly 30k steps today, maybe some beat saber later before midnight

caviardreams

I love the way you call it jogging. It instantly makes me think of the 80s and sweatbands and lycra for some reason :D

But like, what's with the running - hope we are not going to lose you to park run or sth :pac:

coffee_cake

I am way too slow to be calling it running! To be honest it's c25k I'm doing again, just finished week 3 yesterday with a few extra runs at the end of it. I'm used to sprinting from the sports but not a sustained run and i have missed my running days a lot so decided to give it a go again and see if my knees will cope this time. So far so good and the actual intervals are easy enough but wanted to build it up slowly

coffee_cake

12 05 week 1

Lying Leg Curl
3 x 12-15
41kg x12, 12, 12
V hard

Leg Press or Hack Squat
77kg 4x12
Did these right after the curls
Weight a bit light maybe


No bands or machine for dips so did knees push ups
5x12



Seated DB OH Press
3 x 10-12
10kg x8
7.5kg 2x12
Ss
Rear Delt Fly
2.5 3 x 12
Hard.


Spinning. Pushed it hard today
Ready for bed now

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Soccer
Pew pew
Huff puff

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14 05 week 2
Coach says stop going off grid and doing extra leg extensions ;(

Squat - High Bar Tempo @320
20 x8
40kg 5x8
Bit easier than last time

Tempo RDL - @410
40kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
25kg x 15, 12, 12

DB Flys
3x3/fail Set 1 target = 8 - 15
10kg x 10, 9, 8

Row of choice
Didnt do these because i wanted to get back and also being lazy

coffee_cake

Jogging - w4d1
Legs were like lead today, breathing fine knees fine toes fine. Only the mental battle is back

Spinning straight after - did a more boring route today. Still hard though

caviardreams

Ah here chest press machine and DB flyes??? We're gonna have to start calling you Browolf from now on :pac::pac::pac:

coffee_cake

I am alllll about the accessories right now!!

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Thursday - basketball

Friday -
Tempo bench 320
32.5 5x8

Deadlift block pull
80 3x6
supposed to be 5x6 but deadlifts can bite me

Lat pulldown
40kg x12
50kg x12, 10

Leg extension

36kg x 15,13,13,13

forgot the push ups must do them today

c25k - w4d2
grand
gotta do d3 today

coffee_cake

19 05 week 2

Leg Press
77kg 4x12

Dips
Something 5x12 7 rpe
5x12
Used the really thick band coudlnt find lighter ones. Was a bit easy

Lying Leg Curl
3 x 12-15
41kg x 15, 12, 11

Seated DB OH Press
3 x 10-12
7.5kg x 12, 12, 12

Rear Delt Fly
2.5 3 x 12-15 no thx

Jogging: half of w4d3 since i had just enough time before spinning started

Spinning... Egypt Trip AGAIN

Good day
Steak and hashbrowns for dins

coffee_cake

petition to replace block pulls with more leg extensions was mooted
also was told to push the weight more on accessories even if just for set 1

21 05
week 3

HB squat - tempo
45kg 5x8

RDL - tempo
45kg 4x10

Chest press machine
27 x10
23 2x10

had to wait for it did ohp while waiting

DB flys
10kg x 10,10,11

Rows
23kg 3x12

jogging, c25k w5d1

coffee_cake

Jogging c25k w5d2

Spinning

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Was under the weather at the weekend so didn't do anything
Or the last 2 days. Except some cocktails

Today

29 05 week 4

Tempo RDL - @410
50kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
30kg x 13, 10, 10

DB Flys
3x3/fail Set 1 target = 8 - 15
10kg x 12,11,10

Row of choice
3x12 7 RPE
25kg


Jogging - w5d3 (20min jog). New earphones were great. Endurance is there. One day speed pls

Spinning

#starving

coffee_cake

Drank a lot on Thursday. On an empty stomach. Suffice it to say there was no exercise done since and i will take it easy

04 06 week 4 attempt 2

Squat - High Bar Tempo @320
5 x 8, 6 RPE
50kg
Rpe 9.5
Ok maybe less

Tempo RDL - @410
50kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
Skipped this

DB Flys
3x3/fail Set 1 target = 8 - 15
10kg x 15, 12, 12

Row of choice
3x12 7 RPE
25kg


Attempted jog on treadmill but legs were like lead, got less than 10 mins in
Waited til 9pm then out in the rain
About 2.8km in 21 mins
I really would like 35min or less 5k on the race day

coffee_cake

Basketball. Finally starting to be able to shoot again.
Also possibly sprained my finger. We'll see if it's purple in the morning

i just realised i probably can't lift tomorrow :mad:

coffee_cake

coach suggested i sprained my finger on purpose so i could just do leg extensions
it's much better today, no tenderness on touching, and i can flex the hand and grip again. i'll do leg machines tomorrow then see where we are next tuesday. probs ok for squats and avoid rdls

today:
3km jog in 20-21 mins. then a 1-2min break then 1km in 6:06... including a break in the middle for me to huff and puff because 500m in 2:30 is very fast for me
recovery after that 1km was very fast so i think i'm well able and just need to push it more

coffee_cake

yesterday

Leg extensions
36kg 4x10

Lying leg curl
36kg 4x10
36 was probs a bit light here to be honest

someone took the leg press so
Leg extensions
36kg 2x10

Barbell split squat
20kg 4x8

no sign of your man getting off the leg press and i didn't want to talk to anyone so i left it

jogging:
did 1.5km on the treadmill at 9kph + 1 incline then get fed up and left it
will try to get in a decent run tonight... running outside really is better

coffee_cake

11 06 week 4 attempt 3

Squat - High Bar Tempo @320
5 x 8, 6 RPE
55kg

Good mornings
(to sub for RDLs this week)
20kg x8
30kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
42.5kg x10, 10
(thought it was 32.5)
35kg x 10

Triceps press
35kg 3x10


Skipped the flys and rows