No man can eat 50 eggs...

conzy

Christmas eve

Chins
6 sets of 4 + 10kg

Ham Curls
6 sets of 20 light weight (these can aggravate my back if I go to heavy)

Lat Raises with cable
3 sets of 20 each side

Supinated DB Curls
4 sets of 10 each side 10kg

27th

Went to gym in Kilkenny with papu and a few friends. Did some messing with the reactive slingshot.

Limber 11

Split Squats
Warmups
2 sets of 8/8 x 50kg
12/12 with 50kg

Bench
4 sets of 3 57.5kg
3 sets of 6 52.5kg
15 reps with 52.5kg trying out the slanger

CGBP
2 sets of 8 45kg
12 x 45kg

Have enough footage for 2-3 videos, time to edit

caviardreams

conzy wrote: »

Christmas eve

Chins
6 sets of 4 + 10kg

Ham Curls
6 sets of 20 light weight (these can aggravate my back if I go to heavy)

Lat Raises with cable
3 sets of 20 each side

Supinated DB Curls
4 sets of 10 each side 10kg

27th

Went to gym in Kilkenny with papu and a few friends. Did some messing with the reactive slingshot.

Limber 11

Split Squats
Warmups
2 sets of 8/8 x 50kg
12/12 with 50kg

Bench
4 sets of 3 57.5kg
3 sets of 6 52.5kg
15 reps with 52.5kg trying out the slanger

CGBP
2 sets of 8 45kg
12 x 45kg

Have enough footage for 2-3 videos, time to edit

Looking forward to them - hope we'll be seeing Conzy: The Movie some time in 2016

This is a stupid question, and I actually did google but found conflicting answers/videos - what's the difference between a split squat and a lunge? Thanks!

conzy

caviardreams wrote: »

Looking forward to them - hope we'll be seeing Conzy: The Movie some time in 2016

This is a stupid question, and I actually did google but found conflicting answers/videos - what's the difference between a split squat and a lunge? Thanks!

I've never done lunges really. A lunge is like a step forward from a standing position, your foot lands as you descend and then you get back up.

A split squat: One foot will be forward, the other will be behind, you will descend and get back up but the feet will remain stationary throughout the movement. If the rear leg is elevated it usually called a "Bulgarian split squat" this pretty much eliminates help from the hind leg and makes the movement harder

Alf Veedersane

Also, when done correctly, the back leg plays less of a role in split squat than lunge. The split squat should be slightly different to the second movement in the lunge, i.e. the down-up part, to give it it's technical term

caviardreams

Great - thanks guys. There is so much misinformation in the innernet so great to have a proper answer.

Conzy, I know Bulgarian Split Squats alright (to my cost :eek::eek::eek:)

Thanks again

conzy

December 31st

Split Squats
6/6 x 12.5s
6/6 x 17.5s
2 sets of 6/6 x 27.5s
10/10 x 27.5s


Lots of band work inspired by This Alan Thrall video

Bench
8 x 35kg
6 x 42.5kg
5 x 50kg
4 x 52.5kg
3 x 57.5kg
2 sets of 2 x 60kg

2 sets of 8 x 60kg in the slanger

That was it, short and sweet. Will do chins and some posterior chain stuff today.

Training bench and split squats 3x per week. Converting those mince pies into pure muscle (and flubber)

caviardreams

Thanks for that vid Conzy - working *consistently* on my shoulder health is my NY resolution so a good start

conzy

New Years Day

The first gains of 2016

Rack Pulls
5 x 20kg,5 x 20kg
10 sets of 5 x 60kg

Back is feeling grand now so going to start building volume again in an effort to strengthen it up. Seems to be a fine line between doing enough to fix it and snap city, going with light weight. Next day I'll do 5x8, then 6x8,7x8 up to 10x8, then 5x10,6x10 up to 10x10 etc, hat tip to Mike Israetel for that "back from an injury" progression

Chins
7 sets of 4 +10kg plate (+ what feels like 4kg of "Christmas" haven't weighed in yet :pac: )

Pallov Press with band
3 sets of 20/20 with blue band

Shoulder messin
Pull aparts and external rotation with a blue band

Really enjoying training at the minute. I'm training most days as you can see and splitting sessions across days etc. Seen as I have to be smart with my back I'd like to hit some sort of decent bench / weighted chin goal this year

conzy

Going training with papu today. Probably follow it up with a healthy dose of boojum or similar

Latest vlog:

conzy

Extensive warm up, majority of limber 11 movements and adductor rolling

Bench
10 x 20kg, 5 x 40kg, 5 x 50kg
3 sets of 4 x 57.5kg

Split Squat
4/4 x 15s
4/4 x 22.5s
4/4 x 30s
4/4 x 30s
6/6 x 30s

CGBP
3 sets of 8 x 60kg slingshot

Pushups in the slingshot
30 reps, 17 reps, 16 reps, 16 reps

Dumbbell Flys
4 sets of 12 x 10s

Dumbbell curls
4 sets of 12/12 x 10s

Paused Breathing Front Squats
3 sets of 10 breaths with 40kg
like so

Wanted to do a lot of tricep work so I did close grip bench press in the slingshot which was fun. As the first 2/3rds of the movement are easy and then its all tricep from there. Pushups in the slingshot are great too! Serious tricep burn, decided to do that rather than hunt down a cable machine in flyefit. Post workout burrito. Good day at the office

conzy

Trained in Ranelagh Flyefit today. They will have enough gyms soon that I will be able to train in a different one every day of the week :pac:

Limber 11 ish warmup

Bench
10 x 20, 5 x 40, 5 x 45, 4 x 50, 3 x 55
4 sets of 3 x 60kg
3 sets of 8 x 50kg

Close Grip Bench
2 sets of 4 x 50kg
8 x 50kg (amrap)

Split Squats
8/8 x 12.5s
8/8 x 17.5s
8/8 x 27.5s
8/8 x 27.5s
10/10 x 27.5s

DeFranco Cuban Press
8 x 7.5s, 10 x 5s, 12 x 3s

Rolling Tricep Extension
3 sets of 10 x 7.5s

So funny huffing and puffing with 3kg dumbbells on the 11th rep of cuban press. That slow eccentric is killer

And a new vlog for your viewing pleasure (hopefully)

papu

Beard PR aswell.

Sweet vidjo

conzy

After all my great workouts recently I was due a "meh" one. Was in a hurry leaving the house so no coffee, coupled with strange rain forest type humidity in the iveagh made for a meh enough workout.

Rack Pulls
Just below knee
8x20,8x20
6 sets of 8 x 60kg

Weighted Chins
6 sets of 4 +10kg
3 reps +10kg
2 reps +10kg

Wanted 8 sets of 4, wasnt happening today

Pallof Press
3 sets of 20/20 x red band

Y band pulls
3 sets of 12 x red band

Dumbell Deadlift
12 x 7.5s
12 x 10s
12 x 12.5s
12 x 15s

Dumbell Curls
3 sets of 8/8 x 12.5s

Unsurprisingly doing 100 or so reps of chins per week is helping my chins a lot

conzy

Did a lunchtime workout today, desk -> gym -> desk in one hour

Pec shoulder warmups

Split Squats
6/6 x 15s
6/6 x 20s
6/6 x 25s
6/6 x 30s
6/6 x 30s
8/8 x 30s

Bench
8 x 35
6 x 42.5
5 x 50
4 x 52.5
3 x 57.5
2 x 2 x 60
2 x 1 x 65

Y pullaparts
3 x 12 red band

And a new video, pretty happy with this one

JJayoo

Split squats look nasty, I must give biscuit tin lid slides a go again.

conzy

JJayoo wrote: »

Split squats look nasty, I must give biscuit tin lid slides a go again.

Experiencing a small bit of knee pain from doing them actually.

Very quick after work session yesterday

Some adductor rolling with sliotar

Rack Pulls just below knee
8x20
7 sets of 8 x 60

Chins
10 reps bodyweight
6 sets of 5 bodyweight

Bumped into Whip It in George's Street flyefit, Always mad meeting someone from "the internet" he was sound as a bell though

conzy

First training session this week

Bench
8 x 30, 6 x 40, 5 x 45, 4 x 52.5
3 sets of 2 x 57.5
3 sets of 5 x 50

Close Grip Bench
3 sets of 3 x 52.5
2 sets of 10 x 52.5 with slingshot

Bulgarian Split Squats
10/10 x bw
10/10 x 5s
10/10 x 7.5s
10/10 x 10s
10/10 x 12.5s

Pallof Press
3 sets of 20/20 x red band

Banded Y shoulder thing
4 sets of 20 x red band

Alf Veedersane

Never really looked at the slingshot being used properly but wondered how it worked and after watching the vlog, I think I have it.

Would I be right in saying it offers much less benefit on close grip than it does on standard bench form?

conzy

Alf Veedersane wrote: »

Would I be right in saying it offers much less benefit on close grip than it does on standard bench form?

Correct. pretty much all the slack is gone from the slingshot by about 2/3rds of the way up so its all tricep from that point.

On a conventional grip the slingshot is stretched further and for longer so offers more assistance

conzy

Class session today. met with COH aka everstrength aka professional deadly person.

Added in some nice new warmups and movements and hope to get back on the road to gains with Kieran's help

Warmup
Work on adductors with sliotar, "frog stretch", hip flexor stretch etc

Front Squat
8 x 20
8 x 40
8 x 50
5 x 60
1 x 70
2 sets of 5 x 72.5 tooo damn heavy, wanted higher reps
2 sets of 10 x 60 felt a lot better

Bulgarian Split Squat
2 sets of 10/10 x 15s

Rack Pulls
Abs
Stretching

Boojum Burrito Bowl Breakfast Boom!

conzy

Been crazy busy in work and moving house, getting the training in but no time for videos unfortunately. Poor boards has been down for days and we are also mitigating similar cyber attacks in my workplace..

Anyway week of training, all in the hypertrophy rep ranges 10+

Day1
Close Grip Bench
Incline Dumbells
Chins
Reverse Flys
Pallof Press

Day2
Rack Pulls
GHR
Leg Extensions
Abs

Day3
OHP
Defranco Cuban Press
Pendlay Row
Lat Raise
Abs

Day4
Front Squats
Split Squats
Rack Pulls
Abs

conzy

Currently homeless (living with inlaws)

Missed a day or two of training last week which sucks but full steam ahead this week. Really pushing hard in the training and ive been disciplined with the food prep

https://www.instagram.com/p/BBSyo5PHzog

Monday
Front Squats 65kg 10,10,9,8,8
Bulgarian Split Squats 15s 12/12,15/15,10/10
Rack Pulls, light weight technique work
Abs

Tuesday
Close Grip Bench 50kg 10,9,7
Incline DB Press 20s 10,11
Neutral Grip Chins 10,10,10
Reverse Fly 7.5s 20,17,18
Pallof Press 3 sets of 30/30

Still sore from monday. Great success?

conzy

Thursday

My typical warmup now is some concept2 rowing, loads of pushups in the slingshot, band pullaparts / Ys etc and some rolling / stretching as needed

Rack Pulls from mid shin 62.5kg 18,18,20,20
GHR 4 sets of 12
Step Ups 4 sets of 20/20
Abs

jive

I see you are posting on boards again. You will never escape my heckling for further vlogs.

1 thank = 1 vlog

conzy

jive wrote: »

I see you are posting on boards again. You will never escape my heckling for further vlogs.

1 thank = 1 vlog

haha #1 fan

Still haven't even unpacked my PC after moving to the new house out the sticks. Lots of grown up things + 15 hours of commuting a week has all but killed the time for vlogs. They will be back when I eventually establish some kind of routine!

Still training away 4 times a week, have probably only missed a handful of sessions over the past few months. Eating like a horse and doing a lot of volume. Current morning weight is about 83kg I have gained a lot of padding and some muscle, I'll probably stay training like this until looking in the mirror makes me sick to my stomach :pac:

Today I did:
Extensive warmup, sliotar in painful places like knee and glutes, hip adductor stretches / frog stretch etc

Back Squats @ 41x0
Worked up to 75kg then did 8 sets of 3

Front Squats
50kg 2 sets of 15

Split Squats (barbell)
50kg 3 sets each side

Hollow Holds
Chins

WHIP IT!

Conzy... remember a while ago ya had some kinda one-pot chicken casserole dish thingy up here? It had tomatoes n stuff and was mad tasty I remember... ya still got that recipe, brah?

Alf Veedersane

WHIP IT! wrote: »

Conzy... remember a while ago ya had some kinda one-pot chicken casserole dish thingy up here? It had tomatoes n stuff and was mad tasty I remember... ya still got that recipe, brah?

Think this might be it..

https://m.youtube.com/watch?v=XBEm8BU_uK8

Proper LOL at the 'for Jive ' at the start.

WHIP IT!

Alf Veedersane wrote: »

Think this might be it..

https://m.youtube.com/watch?v=XBEm8BU_uK8

Proper LOL at the 'for Jive ' at the start.

That's the wan, llladdd.... Cheers Alf - turns out you do occasionally have your uses :cool:

Alf Veedersane

WHIP IT! wrote: »

That's the wan, llladdd.... Cheers Alf - turns out you do occasionally have your uses :cool:

Try avoid injuring your other digits on the mouse

WHIP IT!

Alf Veedersane wrote: »

Try avoid injuring your other digits on the mouse

It really hurts though, lads...