Can I come too

coffee_cake

Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 3 reps
32.5 kg x 5 reps

these were annoying me. the 5s were sometimes 4+1 or 3+2
Stupid benching :mad:

Machine Shoulder (Military) Press
5 kg x 14 reps
5 kg x 14 reps
5 kg x 14 reps
5 kg x 14 reps

Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

paused squats

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

missing the DB rows and split squats; I had to run to make a dentist appt. Pity the gym doesnt open earlier than 10 on a saturday. I think I can actually do the rows and split squats at home though so I might do them later. I'll check what dumbbells I have hanging around

Time to make some conzy burgers :D
Dundrum butcher had some 20 euro family meat deal thing. I think I got a chicken, 4 fillets, 4 pork chops, a load of mince, and something else.
And then i got 3x sirloin steaks for 10 euro
sorted...

coffee_cake

I ate the conzy burgers too fast to take pics. You can take my word for it they're awesome

Frosty McSnowballs

bluewolf wrote: »

I ate the conzy burgers too fast to take pics. You can take my word for it they're awesome

I'm going to make them on Tuesday....can't wait! How sad is my life!

coffee_cake

walked the doggy yesterday and today, 4.2km
went back out again today after and jogged 3.5km. Went pretty crap. Onwards and upwards! Ready to pwn some deadlifts tomorrow

coffee_cake

jog yesterday went bad because wrong socks + toes shredded
blisters on side of my middle toes now no jog tonight I guess

Barbell Squat
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps

Barbell Deadlift
40 kg x 2 reps
50 kg x 2 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps

went grand

spent more time "setting up" for the DLs and I think my feet were too close before today

good stuff. I was actually having doubts I could manage it today and then I did

I think I'm gonna have to add in a 4th day a week and throw the bent over rows and SLDLs and machine curls into it

coffee_cake

went for a jog anyway
got the worst stitch ever but other than that it was going really well. did a bit more than 3.5km
then walked the doggy our 4.2km route except I really wanted my dinner so we did some intervals on the way back... :pac:

coffee_cake

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

Pick up the 45 fixed barbell, bring it across the gym to free space where I can work... do 2 sets and realise it's the thick bar I can barely close my hand over, not the narrower one ... go and check the narrower one for 45kg is there, it is, drag that across the gym, bring the other one back, do some more sets... that is totally a workout on its own

Seated Leg Curl
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps

Bent Over Barbell Row
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

25 was a bit light for today but I wasn't hitting it properly on the 30s before. I think I'm ok to go back up to 30 again

Elliptical Trainer
00:58:00 | 7.78km

I'm tired now
Also protein shakes from the vending machine are REALLY full of sugar. bleugh

coffee_cake

Barbell Deadlift
50 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps

Barbell Squat
40 kg x 5 reps
40 kg x 4 reps
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
40 kg x 4 reps

8x AMRAP

Barbell Bench Press
30 kg x 5 reps
30 kg x 4 reps
30 kg x 4 reps
30 kg x 3 reps
30 kg x 3 reps

5x AMRAP-1

Reverse Flyes
2 kg x 10 reps
2 kg x 10 reps
2 kg x 10 reps
2 kg x 10 reps
2 kg x 10 reps

Dumbbell Flyes
6 kg x 20 reps
6 kg x 20 reps (PR)
6 kg x 15 reps
6 kg x 15 reps
6 kg x 15 reps



Nailed those deadlifts. Pew pew! I was finding them hard last week so I'm happy about that. Knees are trying to go in slightly but correcting straight away, or trying to.
Did not nail bench. Bench </3

Hanley

I can feel THE GAINZZZ

coffee_cake

Barbell Bench Press
35 kg x 4 reps
35 kg x 4 reps
35 kg x 4 reps
35 kg x 4 reps
35 kg x 3 reps

Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
paused

One-Arm Dumbbell Row
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

Dumbbell Split Squat
8 kg x 8 reps
8 kg x 8 reps
8 kg x 8 reps

Machine Shoulder (Military) Press
15 kg x 15 reps
15 kg x 15 reps
15 kg x 15 reps

I'm not cut out for this benching lark
though i have to admit it went better than last week

Hanley

bluewolf wrote: »

I'm not cut out for this benching lark

That's cos you're a girl.


....seriously!

coffee_cake

yeah if i even add 1kg to last time's session it'll be some miracle

well today was probably a lesson to warm up properly
squats were easy
DL 50 was light as a feather

then i went to pick up set 1 rep 1 of 80, set up properly, went to lift it, "holy sh!t this is really fcuking heavy!!" and let go :rolleyes:
then set 2 i could only manage 2 reps instead of 3 and then I got really pissed off and went HULK SMASH




Barbell Squat
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps

Barbell Deadlift
50 kg x 2 reps
80 kg x 3 reps
80 kg x 2 reps
80 kg x 4 reps
80 kg x 6 reps

I think I was squeaking on the last rep there. Sorry fellow gym goers


Running (treadmill)
00:15:00 | 2 km

coffee_cake

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

Bent Over Barbell Row
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

Seated Leg Curl
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps

Running (treadmill)
01:00:00 | 7 km
^ slow jog; last minute was sprinting.
Was totally in the ZONE until the 45 min mark. I missed that.
I'm really really excited that I can (still) jog an hour. I'm not unfit! yay! :pac:

Frosty McSnowballs

Doing good Bluey, doing good!

coffee_cake

thanks!
100kg isn't gonna lift itself

coffee_cake

Reverse Flyes
6 kg x 20 reps
6 kg x 20 reps
6 kg x 20 reps
6 kg x 20 reps (PR)

Barbell Deadlift
60 kg x 3 reps
67.5 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps

Barbell Squat
40 kg x 7 reps
40 kg x 5 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 4 reps
40 kg x 4 reps

8xmax


Barbell Bench Press
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
5xmax-1


very happy with the deadlifts and squats. creeping up steadily
benching can still go die in a fire

coffee_cake

Barbell Bench Press
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps

reset in between each one so it was more like 1x3. failed the last rep of the last set

Group A
Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

One-Arm Dumbbell Row
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

Dumbbell Split Squat
8 kg x 8 reps
8 kg x 8 reps
8 kg x 8 reps

Hanley

Hey at least the bench is moving!!!

coffee_cake

That's true, they may have been basically singles but that was pretty much my 1rm not too long ago ...

coffee_cake

Barbell Squat
40 kg x 5 reps
40 kg x 5 reps

didn't have time for 5x2 as bus was late in and i was in a rush so did 2x5

Barbell Deadlift
60 kg x 3 reps
67.5 kg x 3 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
90 kg x 2 reps (PR)


day 4 on friday then im into the last week of this program.
it says day 1 +5kg deadlift p/w which means next week is 90kg 5x2? sure i'll give it a go ... no thinking just lifting
and maybe also praying my legs don't explode

coffee_cake

Had a bad chest cold was off work a couple days also. Still have a cold but wanted to get back to it at least a little bit

Stiff-Legged Barbell Deadlift
35 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps

Bent Over Barbell Row
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Seated Leg Curl
55 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps

Dropped the weight on all of them by 5. Workout went grand but feel weak as a day old kitten now
I'll do some squats and deadlifts of some sort tomorrow or saturday then start attacking the last week on monday, I think

Alf Veedersane

Blue Flu, wha'!

coffee_cake

I was feeling very blue all right :pac:

ninamc

That was a bit mad Ted, jumping from 50 straight to 80's
Have you a time frame in mind for the magic 100? I'll be rooting for ya so bad!
And ditto on the bench. Think I'll be 50 before I'll get 50kg. Even though I'm kinda liking it these days. Just going nowhere with it ha, ha.

bluewolf wrote: »

yeah if i even add 1kg to last time's session it'll be some miracle

well today was probably a lesson to warm up properly
squats were easy
DL 50 was light as a feather

then i went to pick up set 1 rep 1 of 80, set up properly, went to lift it, "holy sh!t this is really fcuking heavy!!" and let go :rolleyes:


Barbell Deadlift
50 kg x 2 reps
80 kg x 3 reps
80 kg x 2 reps
80 kg x 4 reps
80 kg x 6 reps

I think I was squeaking on the last rep there. Sorry fellow gym goers


Running (treadmill)
00:15:00 | 2 km

coffee_cake

Have a session with hanley next weekend so we'll see what i hit then and go from there
Yeah I've learned to warm up properly lol

Checked out the hotel gym this morning and did some messing around - back to program tomorrow. Just wanted to check again i havent lost anything

Squat 40kg 4x4
Deadlifts
60 x2
70 x2
80 3x3

Deadlift barbell was really narrow grip it was awesome. Didn't bring chalk and didn't need it. I assume it was 20kg anyway cos it felt like it so that's how i logged above
Easy enough today, set for the last week now



ETA:

Dumbbell Flyes
3 kg x 15 reps
3 kg x 15 reps
3 kg x 15 reps
3 kg x 15 reps
Reverse Flyes
1.5 kg x 12 reps
1.5 kg x 12 reps
1.5 kg x 12 reps
1.5 kg x 12 reps

coffee_cake

Barbell Deadlift
60 kg x 2 reps
70 kg x 2 reps
80 kg x 1 reps
90 kg x 2 reps
90 kg x 2 reps
90 kg x 1 reps
90 kg x 2 reps

that's my best attempt at 90 5x2
all went well except i was starting to hoik it up on the last rep instead of legs so i left it at that
felt fine otherwise though

Barbell Bench Press
30 kg x 9 reps
30 kg x 5 reps
30 kg x 6 reps
30 kg x 5 reps
30 kg x 5 reps
5x amrap-1

I did drop the weight it was supposed to be 35, but I didn't do half that many reps when i was on 30kg last. I guess it IS improving

Elliptical Trainer
00:20:00 | 3.1km


So much pain tomorrow...

coffee_cake

Barbell Bench Press
30 kg x 3 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
40 kg x 1 reps (PR)

shut up bench nobody cares :rolleyes:
all sets were supposed to be 40 but that was never gonna happen
still i did do these in doubles - think i had to do them in singles last time i was on 37.5

One-Arm Dumbbell Row
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

Dumbbell Split Squat
8 kg x 8 reps
8 kg x 8 reps
8 kg x 8 reps

Barbell Squat
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
paused

still hate split squats

i'm in a good mood i swear :pac:

coffee_cake

Barbell Deadlift
60 kg x 2 reps
70 kg x 2 reps
80 kg x 1 reps

90 kg x 1 reps
90 kg x 1 reps
90 kg x 1 reps
90 kg x 1 reps
90 kg x 1 reps

Barbell Squat
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps


easy

Frosty McSnowballs

Bluey, I'm getting scared of you. At this stage you can probably carry more bags of shopping than me!

Yer doing really well, keep it up!

coffee_cake

Exhausted this morning so I cut it short

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

Bent Over Barbell Row
25 kg x 10 reps
25 kg x 10 reps

Elliptical Trainer
00:15:00