Leaving the nest

VW 1

Front squat

Bar x 10
50kg x 6
70kg x 3
90kg x 2

110kg x 1

Definitely wasnt getting a double, and certainly not five of them!

90kg 4 x 3

Deadlift

60kg x 8
90kg x 5

125kg 4 x 5

DB rows

27.5kg 4 x 8

Standing row to chin

30kg 4 x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

127.5kg 4 x 4

Lunge

25kg db 2 x 8

DB thrusters

10kg 4 x 8

Incline db bench

20kg 12,12,6,6

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 4 x 4

Considering when I tested last this was my max, was pretty happy to be banging this out for four reps.

DB Bench

27.5kg 8,6,5,4

Decline bench

50kg 4 x 8

VW 1

Front squat

Bar x 10
50kg x 8
70kg x 5
90kg x 2

95kg 5 x 3

Deadlift

Bar x 10
60kg x 8
90kg x 5
120kg x 3

135kg 4 x 4

Hadnt trained in near two weeks due to a persistent pulled muscle in my upper back and neck. It was healing up grand a few days in when i pulled it worse than originally looking backwards on thebike to check for traffic.

Nice to get back to getting something done.

Mr. CooL ICE

VW 1 wrote: »

i pulled it worse than originally looking backwards on thebike to check for traffic.

I made a knee injury worse twice; first was mopping the floor and the other was pushing a shopping trolley around a corner.

Life is dangerous.

Alf Veedersane

Dole Scrounging Vegan Crossfitter wrote: »

I made a knee injury worse twice; first was mopping the floor and the other was pushing a shopping trolley around a corner.

In America, they did a study on how shopping trolleys are a menace to society, and 66 children a day, between 1990 and 2011, were treated in A&E after shopping trolley accidents.

#yourenotalone #yourelikeanamericanchild

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

125kg 3 x 3, 5

Box Squat

60kg x 8
80kg 4 x 8

DB thrusters

15kg 4 x 8

Superset with Incline DB press

15kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

75kg 4 x 3

Incline db press

20kg 4 x 8

Pull up

3,2,2,2

Decline bench

55kg 3 x 8

DB row

30kg 3 x 8

Hammer curl

20kg dbs 4 x 8

VW 1

Front squat

Bar x 10
50kg x 8
70kg x 5
80kg x 3

90kg 5 x 3

Deadlift

Bar x 10
60kg x 8
90kg x 5
120kg x 3

140kg 3 x 3

110kg x 6
90kg x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 2

140kg 4 x 2

Box squat

60kg x 8
80kg x 8

90kg 4 x 8

DB thrusters

17.5kg 4 x 8

DB incline press

8,7,5,x

Monster session in terms of squat. Have had a lot of stuff going on and as a result this is my first squat session in over four weeks and was expecting very little, certainly not being that strong. Have still been running annd cycling, but no explanation for maintaining strength when not training.

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg x 2, really fought for the second rep
75kg x 2 hard fight again
70kg 3 x 2

Incline db press
20kg 4 x 8

Pull ups
4,3,3,3

Decline bench press
60kg x 8,8,6

Hammer curl
22.5kg db 3 x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

Deadlift

60kg x 8
90kg 5
120kg x 3

130kg 4 x 3

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

130kg 5 x 3

Bench

Bar x 10
40kg x 8
60kg x 5

70kg 5 x 3

Barbell complex

30kg Clean x 6, clean press x 6

35kg 3 x clean x 6, clean press x 6

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

140kg 5 x 2

Deadlift

60kg x 8
90kg x 5
120kg 2 x 3

140kg 5 x 2

Pullups 5 x 3

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

30kg
Clean x 6, clean press x 6 for 5 sets

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5

100kg 5 x 5

120kg x 3

130kg x 2

140kg 3 x 1

VW 1

First home workout, no rack or bench so improvised.

Deadlift x 8, clean x 8

Bar x 1
30kg x 1
40kg x 3
50kg x 3

OHP 30kg 3 x 8

Bent over row

50kg 4 x 8

Barbell row to chin

30kg 4 x 8

VW 1

Front squat

Bar x 10
40kg x 8
50kg x 5

60kg 5 x 5

Deadlift

60kg x 8
90kg x 6
110kg x 4

130kg 5 x 3

OH Standing Press

30kg 4 x 8

Superset with barbell curls

30kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

Close grip bench

50kg 3 x 8

Wide grip bench

50kg 3 x 8

Incline bench press

40kg x 5

30kg 3 x 8

Incline bench barbell row

30kg 3 x 12

VW 1

De-fůcking-lighted to be logging my first workout in two weeks after a horrendous sinus infection followed by a headcold.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

100kg 3 x 5

Bar curls - bring sally up

Military press

Bar 5 x 10

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

Close grip bench

50kg 4 x 8

Wide grip bench

50kg 4 x 8

Incline bench press

30kg 4 x 8

Incline bench, barbell row

40kg 4 x 8

Need to get some fractional plates to up the weight, so upped the volume instead.

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

130kg 5 x 2

Bar curls, bring sally up

Standing press

30kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg 2,2,1

70kg 2 x 3

Close grip bench

60kg 4 x 8

Wide grip bench

60kg 6,6,5,5

Bent over row

60kg 4 x 8

Bring sally up bar curls

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1

140kg 4 x 2

Standing press

40kg 4 x 8

Barbell curls - bring sally up

Alf Veedersane

How's the home set up working out?

VW 1

Alf Veedersane wrote: »

How's the home set up working out?

Like a dream tbh, its rough and ready but loving the freedom to do a bit whenever and take as long or short as i want. The young lad mirrors all i do with a sweeping brush with the head screwed off, which is pretty funny to watch!

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg 2,2,2,1

Close grip bench

60kg 3 x 8

Wide grip bench

60kg 8,8,7

Bent over row

60kg 4 x 8

VW 1

Squat

Bar x 10.
60kg x 8
80kg x 5

100kg 4 x 8

Standing press

40kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 8

Close grip

60kg 3 x 8

Wide grip

60kg 8,8,7

Bent over row

70kg 4 x 8

Bar curls - bring sally up

VW 1

Bad month for me, between work and xmas, and a lack of motivation I decided to take time off and come back with a clean slate in the new year. Still kept up my cycling and running to and from work, averaging 30km running and 70-80km cycling per week.

Kept the bodyweight around the same as all year, 83kg end of day yesterday, looking to get back down to around 75kg by end of year which is what I was most comfortable at, and still comfortably maintaining probably up to around 18 months ago.

Anyway..

Front squat

Bar 2 x 10
40kg x 8
50kg x 5

60kg 5 x 8

Stiff leg deadlift

60kg 4 x 8

Bent over row

60kg 4 x 8

Clean press

60kg x 5
50kg 4 x 8