Can I come too

coffee_cake · 29-11-2014 3:41pm

test day!!!

I DEADLIFTED 100KG!!! then it was easier than i expected SO I LIFTED 102.5!! (albeit badly. shhhhh)

i'm in the triple figures now! oooooooo

squat pr went from 47.5kg to 60kg. boo ya

I wanted 1kg increase on bench and got 2... so 41kg

wooooooooooo

have to take it light the next week and then back into action :cool:

Alf Veedersane · 29-11-2014 4:29pm

Bluewolverine!

Remmy · 29-11-2014 8:34pm

fair fecks on the deadlift pr!

ninamc · 29-11-2014 9:05pm

Absolutely delighted for you

All your hard work the past couple months paid off. Onwards and upwards....

pemtca · 01-12-2014 11:07am

Awesome - well done!!:)

coffee_cake · 02-12-2014 10:20am

thanks all :cool:
hanley did a fancy video I'm happy to PM if anyone wants

today:
Running (treadmill)
00:20:00 | 2.5 km
Running (Intervals/Sprints)
00:01:00 | 183 m | sprint
00:01:00 | 183 m | sprint
00:01:00 | 183 m | sprint
00:01:00 | 183 m | sprint
00:01:00 | 200 m | sprint
00:01:00 | 200 m | sprint

first 4 were at 11 kph, last 2 were at 12 kph. the 11 was easier than i was expecting, a lot more so. rest intervals were 1 min walking
chest feels a bit dodgy still but i wasnt huffing and puffing that much

i put my music books in my gym bag today then did a lot of mental whingeing at walking around with it cos it's pretty heavy now. then i laughed at myself whingeing about carrying heavy stuff considering my last post

maybe i should walk around with a bag of weights. great craic

coffee_cake · 05-12-2014 11:19pm

still following instructions on taking it easy this week so

Barbell Squat
40 kg x 6 reps
40 kg x 4 reps
40 kg x 4 reps

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

forgot my chalk so singles it was

Barbell Bench Press
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Couldn't get near lat pulldown machine, place packed
Then pool, sauna, steam room
Then off to a massage I bought on groupon. man that guy seemed to know what he was at! Beat the crap out of my muscles

Totally relaxed now :cool:

coffee_cake · 10-12-2014 9:50am

messing around waiting for new prog. also making do as gym was manic busy last night

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 6 reps
45 kg x 8 reps
45 kg x 6 reps

Lat Pulldown
40 kg x 10 reps
40 kg x 10 reps
42.5 kg x 8 reps
42.5 kg x 8 reps

Machine Shoulder (Military) Press
25 kg x 6 reps
25 kg x 6 reps
25 kg x 6 reps

Running (treadmill)
00:30:00 | 3.5 km

Running (Intervals/Sprints)

00:01:00 | 200 m |
00:01:00 | 200 m |
00:01:00 | 200 m |
00:00:40 | 217 m |
00:00:40 | 217 m |
00:00:40 | 217 m |
00:00:40 | 250 m |

^ 3x 12 kph, 3x 13kph, 1x 15 kph
then i died
alternated with walking cos im not as hardcore as alf... :pac:

Alf Veedersane · 10-12-2014 11:18am

bluewolf wrote: »

messing around waiting for new prog. also making do as gym was manic busy last night

Stiff-Legged Barbell Deadlift
45 kg x 8 reps
45 kg x 6 reps
45 kg x 8 reps
45 kg x 6 reps

Lat Pulldown
40 kg x 10 reps
40 kg x 10 reps
42.5 kg x 8 reps
42.5 kg x 8 reps

Machine Shoulder (Military) Press
25 kg x 6 reps
25 kg x 6 reps
25 kg x 6 reps

Running (treadmill)
00:30:00 | 3.5 km

Running (Intervals/Sprints)

00:01:00 | 200 m |
00:01:00 | 200 m |
00:01:00 | 200 m |
00:00:40 | 217 m |
00:00:40 | 217 m |
00:00:40 | 217 m |
00:00:40 | 250 m |

^ 3x 12 kph, 3x 13kph, 1x 15 kph
then i died
alternated with walking cos im not as hardcore as alf... :pac:

Good going, that. What kinda speed would you normally do for your sprints?

coffee_cake · 10-12-2014 11:28am

havent done them in ages. i was slowly working them up over a long time.
once upon a time 10kph was sprinting speed
15 was fun. I might keep it to 13 and 15. see how I feel on any given day really

coffee_cake · 12-12-2014 1:18pm

yay i have my new program i want to go lift all the things now
tomorrow...

coffee_cake · 13-12-2014 6:35pm

Barbell Deadlift
60 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps

Barbell Squat
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 3 reps

Front Barbell Squat
20 kg x 4 reps
25 kg x 4 reps

Hadn't a clue how to front squat. Watched videos and stuff and got the general idea but not happy with it. Left it there
hopefully can see if hanley will look over it and help - i think recording myself for tips wouldnt work at this stage

Stiff-Legged Barbell Deadlift
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
paused

had a run in with some condescending tool after that about my front squats and got pissed off and left, so no bent over rows or cardio

Alf Veedersane · 13-12-2014 6:49pm

bluewolf wrote: »

had a run in with some condescending tool after that about my front squats and got pissed off and left, so no bent over rows or cardio

"With all due respect *snigger* in the most unparliamentary language, f*ck you, condescending tool. F*ck you".

For if there's a next time.

coffee_cake · 13-12-2014 6:50pm

Yeah there's a lot I could have and should have said but it's been a long week of bad news and I wasn't in the mood
I think he actually thought he was helping which was worse

No matter, I'll stop wasting energy thinking about it ^^

Alf Veedersane · 13-12-2014 6:53pm

I hear that *empathetic fist pump*

Energy is precious. Save it for something worthwhile

coffee_cake · 15-12-2014 10:47am

I couldn't keep up with most of the weights on today's workout so I dropped it on a lot of them. Still impossibly hard, but at least then I wasn't doing them half assed

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

Group A
Barbell Incline Bench Press
25 kg x 8 reps
25 kg x 8 reps (PR)
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

Incline Dumbbell Row
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps
7 kg x 8 reps (PR)

^first time doing these. lol @ incline bench, what a shock to the system
/flails weakly

Group B
Dumbbell Bench Press
9 kg x 10 reps
9 kg x 10 reps (PR)
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

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

Group C
Dumbbell Flyes
7 kg x 10 reps
7 kg x 10 reps (PR)
6 kg x 10 reps
6 kg x 10 reps

Reverse Flyes
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps

Running (Intervals/Sprints)
00:01:00 | 217 m | sprint
00:01:00 | 217 m | sprint
00:00:40 | 167 m | sprint
00:00:40 | 167 m | sprint
2x 13kph, 2x15 kph. I logged the 15kph distance wrong last time. I'm doing it by time anyway

Plenty of room for progression there over the next few weeks.
I can't lift my arms above shoulder height now. I had to put on my eyeliner using both hands this morning

coffee_cake · 18-12-2014 11:04am

Trying to do this on my phone is weird

Barbell Squat

40 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps

Barbell Deadlift

60 kg x 2 reps
70 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 3 reps

Deficit Barbell Deadlift

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

Rack Deadlift

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

Elliptical Trainer

00:15:00 | moderate

Deficit deadlift was funny
"what's the point in... Ohhhh... "

Exhausted today. Didn't drop weight but did lose a set from the last 3. Will nail it next time

Alf Veedersane · 18-12-2014 12:48pm

bluewolf wrote: »

Trying to do this on my phone is weird

Record it in the Notes app and amend the numbers for next time.

coffee_cake · 18-12-2014 1:01pm

Nah I'm ok witb recording on ipod, it's copy pasting from where i logged it on Fitocracy that was awkward

no boards at work now >>

Alf Veedersane · 18-12-2014 1:36pm

bluewolf wrote: »

Nah I'm ok witb recording on ipod, it's copy pasting from where i logged it on Fitocracy that was awkward no boards at work now >>

Ooooh, get you with your fancy gadgets and gizmos!

coffee_cake · 21-12-2014 5:14pm

Barbell Deadlift
60 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps

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

50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 5 reps

4+1 amrap
No idea how i knocked out 5 cos I thought 3 was my amrap...

Stiff-Legged Barbell Deadlift
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
paused

Bent Over Barbell Row
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

then my legs died

coffee_cake · 22-12-2014 10:42am

Barbell Bench Press

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

paused

Group A

Barbell Incline Bench Press
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Incline Dumbbell Row
8 kg x 8 reps
8 kg x 8 reps
8 kg x 8 reps
8 kg x 8 reps
8 kg x 8 reps (PR)

Group B

Dumbbell Bench Press
10 kg x 4 reps (PR)
9 kg x 4 reps
9 kg x 8 reps
9 kg x 8 reps
9 kg x 8 reps
9 kg x 8 reps

Bent Over Barbell Row
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Group C

Dumbbell Flyes
7 kg x 12 reps
7 kg x 10 reps
7 kg x 12 reps (PR)

Reverse Flyes
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Running (treadmill)

00:00:30 | 108 m
00:00:30 | 108 m
00:00:30 | 108 m
00:00:30 | 108 m
00:00:30 | 125 m
00:00:30 | 125 m
00:00:30 | 125 m
00:00:30 | 125 m

Trying to sprint after yesterday may not have been top of the list of clever things I've done.
^ 4x 13kph, 4 x 15kph
30s breaks between first set and 60 in second set

Better than last week!

coffee_cake · 24-12-2014 4:14pm

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

Barbell Deadlift
60 kg x 2 reps
70 kg x 1 reps
80 kg x 1 reps
85 kg x 3 reps
85 kg x 3 reps
85 kg x 3 reps
85 kg x 3 reps
85 kg x 3 reps

Deficit Barbell Deadlift
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps

Rack Deadlift
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Seated Leg Curl
55 kg x 8 reps
55 kg x 8 reps
55 kg x 8 reps
55 kg x 8 reps

Running (treadmill)
01:00:00 | 7 km

Everything was fine today. Cut the last 2 sets of the rack DL as i was getting tired and my back tends to start rounding then
Didn't get into "the zone" on the jog but it was grand too, watching kids cartoons and stuff

Merry xmas everyone

coffee_cake · 29-12-2014 5:28pm

was worried about driving on icy roads ... no, the driving was fine, then got out of car to go into gym, straight onto my backside

lol

Barbell Deadlift
60 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps

Barbell Squat
40 kg x 4 reps
40 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps

Stiff-Legged Barbell Deadlift
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

Running (treadmill)
00:00:30 | 108 m
00:00:30 | 108 m
00:00:30 | 108 m
00:00:30 | 125 m
00:00:30 | 125 m
00:00:30 | 125 m
3@13, 3@15

squats were crap today was leaning too far forward. think my legs were just tired and not up to it after a week off

coffee_cake · 31-12-2014 6:38pm

still on hols lazing around reading watching movies playing games and being fat
so i'm logging walking the doggy as exercise for today :pac:
~4.4km. we ran some of it for fun

coffee_cake · 01-01-2015 6:34pm

Barbell Bench Press
32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
32.5 kg x 4 reps
paused

Group A
Barbell Incline Bench Press
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Group B
Dumbbell Bench Press
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

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

Group C
Dumbbell Flyes
5 kg x 15 reps
5 kg x 15 reps
5 kg x 15 reps
5 kg x 15 reps
5 kg x 15 reps

Reverse Flyes
4 kg x 12 reps
4 kg x 12 reps
4 kg x 12 reps
4 kg x 12 reps

Elliptical Trainer
00:29:00 | 4.6km

I soooo did not want to go today... but I'm sooo glad I did

dumbbell bench is so wobbly at the start it's weird. I think my left is slightly weaker ??

eclectichoney · 02-01-2015 10:21am

bluewolf wrote: »

dumbbell bench is so wobbly at the start it's weird. I think my left is slightly weaker ??

I think my left side is weaker than my right too, but maybe that's just psychological, or else maybe it has better stabilisation muscles or co-ordination etc. so 'feels' stronger?

coffee_cake · 05-01-2015 10:20am

Barbell Squat

40 kg x 2 reps
45 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps

Barbell Deadlift

60 kg x 2 reps
70 kg x 1 reps
80 kg x 1 reps
85 kg x 4 reps
85 kg x 4 reps
85 kg x 4 reps
85 kg x 4 reps
85 kg x 3 reps

Deficit Barbell Deadlift

40 kg x 8 reps
40 kg x 4 reps

Got too tired to finish, back was getting sore. I might split this one into two days and do the deficits / rack pulls / leg curls on another day

coffee_cake · 06-01-2015 10:15am

coffee_cake · 07-01-2015 10:20am

V tired today, nearly turned around and went home
Surprised the 55kg squats went so well
Did try to up the bb row to 30 but couldn't find a 30 bb

Barbell Deadlift

60 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 1 reps
75 kg x 2 reps
75 kg x 2 reps
75 kg x 2 reps

Barbell Squat

40 kg x 4 reps
45 kg x 3 reps
50 kg x 1 reps
55 kg x 1 reps
55 kg x 1 reps
55 kg x 1 reps
55 kg x 1 reps
55 kg x 2 reps

Bent Over Barbell Row

25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Stiff-Legged Barbell Deadlift

45 kg x 8 reps
45 kg x 8 reps

Elliptical Trainer

00:10:00 | moderate

Can I come too

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