Can I come too

Alf Veedersane

bluewolf wrote: »

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

Fan-say!

I just put some turkey mince on a tray, spread it into a slab...garlic, salt, pepper, oven, belly, win.

coffee_cake

I can't stand turkey. I don't know why cos I love chicken!
Chorizo is one of my favourite things in life.

If I've any room, strawberry protein & fruit + nuts & liberte later

Stopped tracking my cals/macros for a month. It SHOWS
back to srs bzns today

eclectichoney

bluewolf wrote: »

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

Exact same as happened me this week. I think you just get days like that (hopefully!). We'll rock it next time

coffee_cake

Xtrainer 40 mins, 4 miles.
Had no energy or interest til i got going. Then i wanted to lift stuff again too
I guess that's why i am supposed to 'deload' this week before test day

Hanley

bluewolf wrote: »

Xtrainer 40 mins, 4 miles.
Had no energy or interest til i got going. Then i wanted to lift stuff again too
I guess that's why i am supposed to 'deload' this week before test day

Lol... ya think?

coffee_cake

:pac: :pac:

coffee_cake

I love you gym let's never part again

Had a tummy bug for a while. Still weakish and tiring out easily

Took it very easy today just for fun and no pressure on where i was or should be or whatever


Romanian Deadlift

25 kg x 10 reps

Waiting for rack

Barbell Squat

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

Barbell Deadlift

60 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
70 kg x 3 reps
90 kg x 2 reps

Barbell Bench Press

32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
paused


90 was easier than expected. 32.5 was not
:pac:

Doing press ups at home for fun. Gone from 2 very shallow ones to 10 past halfway ones. lol

eclectichoney

bluewolf wrote: »

Doing press ups at home for fun. Gone from 2 very shallow ones to 10 past halfway ones. lol

Press-ups are my new jam tbh - having said that I am finding it really hard to progress beyond the 10-15 rep range, but definitely stick with them imo!

coffee_cake

Ah yeah i got up to loads at one stage then lost it again. Be grand

Today was swim and massage
Did about 22 lengths before pausing, then 2 more
Oh the doms today is terrible

coffee_cake

test day with hanley yay o/

no goals this time to chill out a bit
was in evening so was quite tired and VERY stressed from the drive which led to overthinking things

anyway!
squat 60 -> 67.5 :D:D
failed the first attempt cos of my head. got it the second time
bench 41 -> 42.5 ! :eek:
I had to fight for that one hard but I got it!
(I actually thought my prev 1rm was 42 until I went back and checked so now I'm even happier about that)
deadlift we left at 100kg. I was tired. I also ended up doing a little dance cos my foot slipped and went sideways so it was pretty hilarious lifting it up hopping around the place

More importantly everything at close to max was a lot stronger and steadier than last time.
I'm very happy
Time to go back to pushing strength harder for the next cycle :cool::cool::cool::cool:

eclectichoney

Awesome stuff bluewolf #allthegainz

Asif_Assassin

good very very goooooooddddd....................

coffee_cake

45 mins xtrainer at 10kph

coffee_cake

Messing around while waiting for new program
Looking at it now i may have gone a bit nuts on the squats. I was just having fun


Barbell Squat

40 kg x 5 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
55 kg x 3 reps
55 kg x 3 reps
60 kg x 3 reps

Barbell Bench Press

32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 6 reps

Running (Intervals/Sprints)

00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:01:00 | 250 m | sprint

6@13kph 1@15kph

Was wondering why i put in weight. Realised I've been working out like once a week in Feb
Oh well back to action now!

coffee_cake

Singing teacher says no more sprinting on lesson days ;(

Alf Veedersane

bluewolf wrote: »

Singing teacher says no more sprinting on lesson days ;(

I read that as a crazy person who communicated through the medium of song.

Then I realised you meant a teacher who taught singing...

Stench Blossoms

bluewolf wrote: »

Singing teacher says no more sprinting on lesson days ;(

Why?

coffee_cake

The panting or something seems to harshen my vocal cords - got hoarse very quickly even though i wasnt singing from my throat at all
So we said no sprinting on lesson days to test it out
I wasn't eating dairy and don't have a cold so it seemed the first variable to check. She said she found the same from jogging sometimes

coffee_cake

doggy and i went out on our usual ~4.4km route, mostly walking, some running
we met a lovely husky out with his person out for a jog too

coffee_cake

more messing around today


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

Elliptical Trainer
00:55:00 | 9-12 kph

Running (Intervals/Sprints)
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 125 m | sprint
00:00:30 | 125 m | sprint

6 @ 13kph, 2 @ 15 kph

The ladies only area has its own squat rack in that branch! hee


I got my new program from hanley yaaaay i am excite!!!

i might die
i might not either

eclectichoney

Good luck with the new programme!

Am I right in thinking that you train in Crunch? Was it the DL branch with the squat rack? I used to train there for a good while but they never had that in my time Nice

coffee_cake

eclectichoney wrote: »

Good luck with the new programme!

Am I right in thinking that you train in Crunch? Was it the DL branch with the squat rack? I used to train there for a good while but they never had that in my time Nice

Yep! Never been to the DL one. I use the one in town mostly - i wish they got more racks there omg - and WMT the odd time like today

coffee_cake

I went to gymfreaks oly lifting class :D:D
omg it was so much fun :D:D
I'll totally be going back to that again!

I did a ... clean and into the front squat thingy
and a snatch!
also i accidentally mixed them up and did a clean into the overhead thingy which is apparently both very flexible and hilarious


downsides: warm ups and conditioning (burpees) :P

gymfreak

bluewolf wrote: »

I went to gymfreaks oly lifting class :D:D
omg it was so much fun :D:D
I'll totally be going back to that again!

I did a ... clean and into the front squat thingy
and a snatch!
also i accidentally mixed them up and did a clean into the overhead thingy which is apparently both very flexible and hilarious


downsides: warm ups and conditioning (burpees) :P

Well done!
You did really well!!

eclectichoney

bluewolf wrote: »

downsides: warm ups and conditioning (burpees) :P

That's it, you've let the secret out, I am officially never going! I have a serious burpee-allergy that can be life-threatening :eek::eek:

coffee_cake

I got to switch to mountain climbers, I like those

coffee_cake

Today I was reminded why I don't go to crunch in the evenings except for cardio/swimming
Like a madhouse

The result was I couldn't finish my program or do it in the right order as I literally had to grab what I could, equipment-wise
I will do the squats and def DLs on saturday or some other stage
And I won't try this again in an evening

Without further ado: day 1 of the "hanley is actually trying to kill me this time no seriously" program

Barbell Deadlift
70 kg x 2 reps
80 kg x 5 reps
82.5 kg x 4 reps
85 kg x 3 reps
82.5 kg x 5 reps
85 kg x 4 reps
87.5 kg x 3 reps

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

Close-Grip Barbell Bench Press
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps (PR)

Running (treadmill)
00:40:00 | slow jog , first time in 4 months

deadlifts were surprisingly okay. I mean not easy but okay

coffee_cake

Pain everywhere
Ow

Barbell Bench Press

32.5 kg x 5 reps
32.5 kg x 4 reps
32.5 kg x 3 reps
35 kg x 5 reps
35 kg x 4 reps
35 kg x 3 reps

Barbell Deadlift

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 Bench Press

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

Close-Grip Barbell Bench Press

30 kg x 3 reps
30 kg x 3 reps
30 kg x 5 reps (PR)
30 kg x 4 reps

Dumbbell Bench Press

7 kg x 10 reps
7 kg x 10 reps
7 kg x 10 reps
7 kg x 10 reps
7 kg x 10 reps

Hanley

I'm gonna enjoy watching this.

coffee_cake

Any other day i would have torn through this but i woke up totally shattered and it showed

Barbell Squat

40 kg x 2 reps

52.5 kg x 5 reps
55 kg x 4 reps
57.5 kg x 3 reps
50 kg x 5 reps supposed to be 55 i miscounted the weight and wondered why it was so light durr
57.5 kg x 3 reps
Had to good morning myself out of the last rep on this, didn't attempt the 60
I know i *can* do 60 for reps cos i did it last week so i don't mind

Barbell Bench Press

35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

paused

Barbell Squat
Supposed to be 50 paused. Chose between 50 OR paused

45 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps

paused

Close-Grip Barbell Bench Press

27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 10 reps
27.5 kg x 5 reps

Stiff-Legged Barbell Deadlift

50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Now my backside is killing me :pac: