The little engine that could

coffee_cake

I forgot whose log i was in and went "jjayoo is a girl? huh?"

That's so awesome, 114.

Spookyspook

Haha! I'm sure he has his moments.

Warmed up on the ellipitcal to this song; it got me going! No idea what it says.

Abs

Gym was dead, had a dance off with one of the personal trainers


Battling ropes
30 second intervals x 4

rowed
500m in 2:35 minutes

Dumbbell shrugs
23kg x 10 x 4

Single arm dumbbell rows
23kg x 10 x 4

Cable rows
32kg x 8 x 3

Lat back machine
20kg x 10 x 3

Jump rope: 100

Nice sweaty workout

gymfreak

Nice work on the squats!!!

How is Sheiko going for ya?

Spookyspook

Really well, actually! I've only been doing it for two weeks, but I already feel stronger. I usually don't deadlift because I have terrible form and for some reason I just cant get it, so with this program I've just decided to do them at a lower weight. The 5x5's kill me, but it feels soooo good after!

ninamc

I read this on a Crossfit blog somewhere... The standard for a 500 metre row for beginners (women) is 2.30. The intermediate level was 2.00 mins even. That was the goal I set myself even though I don't do Crossfit Might be something to aim for.

Spookyspook

That's great to know, thanks!

Today's workout:

Deadlift
54kg x 3 x 1(sets)
66kg x 3 x 1
77kg x 3 x 2
84kg x 2 x 4

Bench press
30kg x 6 x 1
34kg x 6 x 2
38kg x 6 x 4

Dumbbell fly
16kg x 5 x 5

Deadlift from box
61kg x 4 x 1
73kg x 4 x 1
84kg x 4 x 4
was suppose to do another 4 x 4 at 88kg buuuuut I really struggled with the last set there. My hips keep coming up when I lift off. Will take a video next time.

I've also decided that sumo stance is more comfortable for me.

Spookyspook

Squat
61kg x 5 x 1
66kg x 4 x 1
80kg x 3 x 2
91kg x 2 x 5

Bench press
29.5kg x 5 x 1
34kg x 4 x 1
41kg x 3 x 2
45kg x 2 x 2
43kg x 3 x 1
39kg x 5 x 1
32kg x 7 x 1

Dummbell fly
9kg x 10 x 2
11kg x 10 x 3

Squat
61kg x 5 x 1
66kg x 5 x 2
80kg x 4 x 4

Back extensions

Resistance bands

Made a crustless quiche with almond milk, goats cheese, and veg. Was yum!

Spookyspook

10/1/15

Short workout

Standing calf raises
40kg x 100 (34,33,33: wide, narrow, regular)

Leg curls
36kg x 8
41kg x 8
45kg x 8

RDL's
45kg x 10 x 3

Leg extensions
32kg x 15
36kg x 12
41kg x 10
45kg x 8

Resistant bands
Bought a new roller. It's lovely and hurts so good.

Been carb cycling for a few weeks now. I can resist sweets no problem, but I looove bread.

JJayoo

Mmmm bread nom nom

eclectichoney

Spookyspook wrote: »

10/1/15

Bought a new roller. It's lovely and hurts so good.

What did you get? I have an unhealthy obsession with foam rollers

Spookyspook

I actually got it in America. I'm back to Dublin this week, so I could always pick you up one. I'll post a picture, but you probably have one similar! It's a good travel size one.

JJayoo

Home store and more had nice rollers on sale for 12.50 euro

http://www.homestoreandmore.ie/fitness-equipment/bodytech-advanced-yoga-foam-roller-32x15cm/invt/061909

and here is a list of all the store locations

http://www.homestoreandmore.ie/stories/store-locator/scat/storelocator

eclectichoney

Spookyspook wrote: »

I actually got it in America. I'm back to Dublin this week, so I could always pick you up one. I'll post a picture, but you probably have one similar! It's a good travel size one.

Ah thanks! No I already have three - two from Foam Rollers by Design and a Grid mini - just always interested in them (sad, I know )

Spookyspook

There's no shame in that!

Spookyspook

12/1/15

Sooooooo crowded. So so much.

Squat
61kg x 5 x 1
75kg x 4 x 1
82kg x 3 x 2
95kg x 2 x 4

Bench
30kg x 5 x 1(sets)
34kg x 4 x 1
41kg x 3 x 2
45kg x 3 x 6

Dumbbell fly
16kg x 10 x 5 (sets)

Push ups
10 x 5 (sets)

Leg press (because the squat machine was swamped)
61kg x 5 x 1
68kg x 3 x 1
79kg x 3 x 1
91kg x 3 x 4

Spookyspook

13/1/15

Deadlift
61kg x 3 x 2 (sets)
66kg x 3 x 2
73kg x 3 x 4

Bench
30kg x 5 x 1
34kg x 4 x 1
41kg x 3 x 2
45kg x 2 x 3
50kg x 2 x 2
45kg x 3 x 2
And then I was peer preasured into maxing out at 61kg. I did it!

Dumbbell fly
18kg x 5 x 5

Deadlift from boxes or rack pulls(no boxes, improvised)
68kg x 4 x 1
77kg x 4 x 2
91kg x 3 x 2
100kg x 2 x 3

Light lunges
20kg x 5 x 5

Spookyspook

14/1/15

Tiiiired
Short cardio day and some rowing.

Yoga

Spookyspook

Small bits of cardio. Still looking for a good gym nearby. Found a nice little supplement store 2 minutes away. So many questbars

Spookyspook

I just did ZUU trx. I'm dying! based on primal movement patterns. I think I'm better at slow things like weight lifting and yoga!

eclectichoney

Spookyspook wrote: »

I just did ZUU trx. I'm dying! based on primal movement patterns. I think I'm better at slow things like weight lifting and yoga!

They just started doing ZUU training in my gym - never tried it :eek::eek:

Spookyspook

Oh you should try it and then we can chat about it! Think I might try a different one next time. I've never done one before and one guy was like "well you picked the toughest one to start with."

Spookyspook

Walked 10k or so. Made homemade soft pretzels. Yum!

Did a lot of rolling as well.

JJayoo

http://brunchtimebaker.com/2014/03/30/magimix-food-processor-review-the-best-low-carb-cauliflower-pizza-crust-recipe/

Spookyspook

I want that thing. Made cauliflower crust pizza once. Was delicious.

Spookyspook

8k walk. Tried teaching kiddos some yoga. They loved it.

Been averaging out to burning 2,000 calories a day.

I just ate a bunch of chocolates. Couldn't help it:( one of those fabulous days

Rolled. Inside of my thighs killed! Think I'm starting to get muscle there now

Spookyspook

Did an athletic conditioning class. Seriously, these high intensity classes are kicking my @$$...they make me feel ever so weak.

I rocked the air squats though!

Spookyspook

I love my fitbit. Burned over 300 calories from dancing last night. That counts as cardio, right!

Spookyspook

26/1

Walked 16k

Did a trx class. This one was way better!

Burned 3,000cal today

I have decided to do these strength related, high intensity classes for the month to see how lean I get. Then I'll go back to weight lifting.

JJayoo

You should def try and keep up your main lifts, even if it's just a bench/squat/deadlift session once per week

Spookyspook

The guy next to me is eating a spicebag and I am eating boring meat. It smells so lovely. Sigh