Can I come too

Hanley

Sounds like you're starting to turn the corner... usually happens 3-4 weeks into a training cycle.

coffee_cake

Started off today's workout by catching my finger in / off / between / i don't know / the plate and bar while setting up. massive blue lump and sore index finger :pac:
this is what happens if i go in the evening instead of the morning!


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 5 reps
32.5 kg x 5 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
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Group C
Dumbbell Flyes
7 kg x 12 reps
7 kg x 12 reps
7 kg x 12 reps

Reverse Flyes
3 kg x 15 reps
3 kg x 15 reps
3 kg x 15 reps

Elliptical Trainer
00:44:00 | 7km

coffee_cake

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
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 Bench Press

30 kg x 3 reps
35 kg x 3 reps
37.5 kg x 2 reps
40 kg x 3 reps

I threw in the benching purely for a Fitocracy quest i ended up not getting anyway because i forgot all the exercises need a 3 rep set. Durrr
I'll do it again next week

Had zero energy and was cold and tired but flew through today, everything was easy enough. Woo. Well maybe 50kg squats aren't quite "easy" yet but 40-45 felt like air

I'll do the deficits and racks tomorrow. Someone can yell at me if i dont

coffee_cake

Fitocracy gave me a year in review yokey

Apparently i lifted 275,400kg in 2014 and got 42 PRs

coffee_cake

Rack Deadlift

60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps


Deficit Barbell Deadlift

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



Seated Leg Curl

60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps

Swimming

00:05:00 | 200 m

Tore through the workout so I'd have time to relax in the pool and sauna and steam room, was lovely. Especially compared to how freezing i was beforehand!

coffee_cake

Bent Over Barbell Row

30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

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

Stiff-Legged Barbell Deadlift

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

Elliptical Trainer

00:12:00 | 2.3km

Squat guy recognised me ans told me how many sets left before i even asked. Lol
My backside is killing me after all this :pac:

Hanley

So training's going well?

coffee_cake

Sure is! sent you an email about the next catch up no rush though
Lifting pew pew

coffee_cake

Wasn't well for the weekend. Trying to gym today was a bad plan

Bench 30 1x2
35 5x4

Incline bench 25 3x6

eclectichoney

bluewolf wrote: »

Wasn't well for the weekend. Trying to gym today was a bad plan

Bench 30 1x2
35 5x4

Incline bench 25 3x6

Ah no, sucks when you're sick and can't train Feel better soon!

coffee_cake

thanks!
Dying to squat tomorrow but I suppose I'll be sensible and get a bit more sleep instead...

coffee_cake

continuing to feel like a truck hit me, but a bit better today.

swim/steam/sauna today. We'll call it 15 lengths swimming, wasn't strictly keeping track
Got a 1h20min massage also. Like foam rolling but more painful and extreme but also relaxing. My upper back was crunching away
Cooking one of my new favourite dinners now, bell peppers onions courgettes sausages and pesto.

Instructed myself to take the week off so back to normal training on monday I hope

Alf Veedersane

That dinner sounds pretty good. You do everything in the one or wha'?

That reminds me - must get a sports massage...

coffee_cake

Do the sausages first then take them out and throw all the veg in, chop up the sausages and put them and the pesto back in near the end
It also looks very pretty in the pan with the different colours oh and olive oil
I threw this in with it yesterday also http://www.tesco.ie/groceries/Product/Details/?id=264653295 but forgot today. it's perfect as well. except the corn. gone off corn in stir fries completely

Yeah massage is awesome, booked in again for next month

Alf Veedersane

bluewolf wrote: »

Do the sausages first then take them out and throw all the veg in, chop up the sausages and put them and the pesto back in near the end
It also looks very pretty in the pan with the different colours oh and olive oil
I threw this in with it yesterday also http://www.tesco.ie/groceries/Product/Details/?id=264653295 but forgot today. it's perfect as well. except the corn. gone off corn in stir fries completely

Yeah massage is awesome, booked in again for next month

That does sound good if you gerra good sausage.

The massage is good...The squats after are better

coffee_cake

Non programme day to get back into it.
Also because i was leaning forward too much in squats the other week so i wanted to check that out. Did a lot of hip stretches. Felt great on 40 & 45 withno lean and happy in form, but a bit of lean on 50. Going down too low / weak? Felt like it was from feeling weak.
Hips felt great on the deadlifts and sprints also. I'm converted :pac:


Barbell Squat

40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
45 kg x 2 reps
45 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
40 kg x 3 reps

Barbell Deadlift

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

Sprints @ 30s, 1 min walk breaks:
13, 15, 15, 13 kph
45s:
15, 15 kph

Forgot my ipod. Treadmill sounded like it was taking off into orbit. Hope everyone else remembered theirs...

coffee_cake

Elliptical Trainer

00:10:00 | 10kph, waiting for rack



Barbell Squat

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

Slow and controlled, much better
40 is so light now it's funny


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 2 reps
90 kg x 2 reps
90 kg x 2 reps

Grand. Lighter than they used to be. Past the "this isn't moving... Isnt moving... There it is" stage on 90 now, just heavy

Sprints again as short on time
3 runs @ 10kph, 2 mins each, 30s walk
1 @ 10kph, 1 min
1 @ 13kph, 1 min

eclectichoney

Great DLs there Bluewolf!

coffee_cake

thanks! I just realised I had only done 5x1 or 3x2 before on 90?
lol

coffee_cake

Rack in use was tired and not bothered hanging around

Seated Leg Curl

60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps

Elliptical Trainer

00:30:00 | 4.75km

coffee_cake

Logging that I did hip and calf and ankle stretches, because that's why

eclectichoney

bluewolf wrote: »

Logging that I did hip and calf and ankle stretches, because that's why

You doing anything in particular? Totally need to do more of this

coffee_cake

hip are these ones
http://www.bodyresults.com/_iexer/wall-hip-stretch.bmp

http://www.drbackman.com/yoga-hip-lga.jpg

ankle are these ones
em... *googles some more*
like this
http://www.foot-ankle.co.uk/lib/tmp/cmsfiles/Image/Standing%20soleus%20stretch.JPG
getting the knee to touch the wall while foot is away from it

and this one where the foot is at an angle against the wall and getting the knee into the wall
http://www.docpods.com/images/Soleus-Calf-Plantar-Fascia-Stretch-WEB.jpg

calf specifically is leaning back til i get my foot flat up against the wall then try stand up straight


I should point out Ido these a lot more than I log them I'm just in that kinda mood

eclectichoney

Looks good - thanks for sharing!

coffee_cake

Bent Over Barbell Row

30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps


Barbell Deadlift

75 kg x 5 reps
75 kg x 5 reps



Barbell Squat

40 kg x 4 reps
40 kg x 4 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 2 reps
55 kg x 4 reps

I did it! Yay

Running (Intervals/Sprints)

00:03:00 | 500 m | sprint
00:03:00 | 500 m | sprint
00:00:30 | 117 m | sprint
00:00:30 | 117 m | sprint

2 @ 10kph 3 mins, 2 @ 14kph 30s

+ stretches again last night. Good stuff

eclectichoney

55kg x 4 - noice one \o/

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
37.5 kg x 3 reps



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 A

Dumbbell Bench Press
9 kg x 10 reps
9 kg x 10 reps
9 kg x 10 reps
9 kg x 10 reps
9 kg x 10 reps

Reverse Flyes
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 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 kg x 10 reps

Bench wasn't paused but i didnt expect to be able to do any reps on 37.5 as it was, and yet it went really well
Everything did
Maybe i am getting stronger?? :pac:


I want to be riddick when i grow up

coffee_cake

Went to a yoga class
I love yoga but it was hard to focus today as I wasn't strictly supposed to be in there (it was full and I was afraid of getting kicked out) & friend took wrong mats out of cupboard - super short ones, and all the rest
Still, I might try find another one that isn't all last minute not allowed book in advance wait and see if there's a space at the door.
Or bjj classes. that'd be great craic

anyway what i meant to say was, i'm much better at parts of it than i ever used to be. nearly laughed at the idea of a side plank then did it :O

coffee_cake

There's a Fitocracy quest i was going for and i thought i had it today but it's squat 53 not 50. Swear to god I'm going in next week just to do it

Was tired and weak today. Knew it wouldn't go great. I know i can do 90 5x3 easy :mad: .

Seated Leg Curl

55 kg x 12 reps 55 kg x 12 reps

Waiting for rack

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

Easy

Barbell Deadlift

60 kg x 2 reps
70 kg x 1 reps
80 kg x 1 reps
90 kg x 3 reps
90 kg x 3 reps
90 kg x 3 reps

Form slipping from tiredness, cut short


Barbell Bench Press

40 kg x 3 reps


Got this quest instead


The Beauty of Strength.

Barbell Squat 95 lb (43.1 kg) for at least 3 reps in one set. Deadlift 115 lb (52.2 kg) for at least 3 reps in one set. Barbell Bench Press 65 lb (29.5 kg) for at least 3 reps in one set.


https://www.fitocracy.com/site_media/images/new-badges/bge_qcomplete_1.png

coffee_cake

On a happier note

stir fry pesto veg mix mentioned earlier + diced chorizo & oven baked chicken fillets stuffed with garlic & herb philadelphia wrapped in chorizo slices
ohhhh yeaaaaa