Accountability, wha'?

eclectichoney

3/2

Circuit
10 press-ups
10 16kg KB walking lunges
10 16kg KB swings
10 16kg KB squats
10 16kg KB one arm rows

6 rounds in approx 25 mins

Spin bike - 25 mins moderate

Standing DB overhead press 8kg
10 x 3 sets
I suck at OHP so much which is why I never do them, which means I need to do them In fact, I probably need to do more shoulder stuff generally...

Foam rolling etc.

eclectichoney

Just ordered a lacrosse ball to add to my 3 foam rollers (albeit one broken-ish) and hockey ball collection. SMR

ninamc

Have you any bands for stretching? I have the Orange one from D8 fitness and absolutely love it.

eclectichoney

ninamc wrote: »

Have you any bands for stretching? I have the Orange one from D8 fitness and absolutely love it.

Gotta investigate this - thanks! Do you mean this one? It says yellow/light but can't see an orange one??
http://www.d8fitness.com/product/exercise-bands-light-strength/

eclectichoney

4/2
Bonus session tonight as I didn't think I'd make it as I was teaching till after 6 so went 'off program' for this one and di stuff I don't normally do

HB Back Squats
Bar x 8
40kg x 20 (3 sets) - fun :pac: never tried this - might never again lol

DB Bench
20kg DBs
8, 10, 10

Air squats
20 x 4 sets

Lying tricep ext 7kg
8 x 3 sets

Lateral raises 5kg
12 x 4 sets shoulder burrrrn

Press ups
10 x 3 sets

Decline press-ups off a step 9 or 10 inches I'd say:
10, 6, 6

Burpees
10 x 2 sets

KB Cleans with 8kg
one set of 12 each arm just to get a feel for this - first time trying them so need to work on my technique lots - back to youtube!

Foam rolling etc

ninamc

http://www.d8fitness.com/product/super-mini-orange-14-x-41/

This is the one I have. Use it a lot before I start any kind of shoulder/arms workout. I also have the green thick one for assisted pull-ups.

*Don't envy you the sore legs the 'morrow with all the squats
And when you say 20kg DB press, please don't tell me that's 20kg DB in each hand. Cause it's not very often I get jealous....

eclectichoney

Thanks a million for that - I actually want to order a Kettlebell or two from D8 in the next few weeks (when I can sort a day I will be home for delivery) so I will throw in one of them as well with my order. Much appreciated!

Yeah, 20kg in each hand (thanks ) - I think benching is the thing I suck least at. Would much prefer to be better at squats instead tbh!

eclectichoney

5/2 Ugh tired today

DLs
70 x 5
80 x 2
90 x 2
97.5 x 2 - PR \o/ but went downhill after this
97.5 x 2
97.5 x 1 (missed the 2nd rep so dropped the weight back down)
95 x 3
95 x 3
95 x 2 (missed the 3rd rep)
95 x 1 (missed 2nd & 3rd rep)
Don't know WTF was going on today - afterwards I realised all I had to eat all day up until the gym at 5pm was 40g of walnuts so not ideal I guess. One of those days Hopefully a better sesh on Sunday!

One arm DB rows (17.5)
8 x 3 sets

Leg curl 39kg
12, 10, 10

Inverted rows
12, 10, 10

Assisted pull-ups cw = 12
5, 5, 3, 2

Spin bike 25 mins moderate

Foam rolling etc.

eclectichoney

7/2
Great sesh today - almost made up for Thursday's sucky DLs!

HB Back squats
Bar x 8
40 x 5
50 x 5
57.5 x 5 (5 sets) Got through it!

Press ups
10 x 4 sets

Bench
40 x 5
47.5 x 5 (4 sets)
47.5 AMRAP - 8 - PR

CG Bench
37.5 x 10 (3 sets)

Single let hip thrusts
10, 10, 9

B Spilt Squats
5kg DBs x 8, x 8
6kg DBs x 8, x 8

Skulls
20kg x 7 (3 sets)

Dips
4, 3, 4

Leg extension 70kg x 8 (3 sets)

Step machine
Intervals followed by SS (approx 70-80% MHR) - 300 floors in 50 mins

Finished off with 5 decline press-ups off a concept 2 rower

Foam rolling etc

eclectichoney

8/2

DLs
Bar x 8
70 x 5
80 x 3
90 x 2
97.5 x 2 (7 sets) - that's more like it! Plan to try and add a rep to each set for the next 6 sessions ending up with 97.5 x 3 x 6 hopefully. We'll see!

One arm DB rows (17.5)
10 x 3 sets

Leg curl 39kgs
12 x 3 sets

Assisted pull ups
cw = 12: 5, 5
cw = 14.5: 6, 6
cw = 17: 7, 7

Back extension with 10kg plate
15 x 3 sets

Spin bike: 40 mins including 10 sets of tabata intervals in the middle

Foam rolling etc.

Great sesh today - almost made up for Thursday's sucky DLs!

Yay

eclectichoney

9/2
Conditioning circuit

10 Push-ups
10 Walking lunges each leg (16kg KB)
10 One arm rows each arm (16kg KB)
10 KB Swings (16kg KB)
10 KB Squats (16kg KB)

6 rounds in 22 mins

Standing DB overhead press 8kg: 10, 9, 9

Spinning class 45 mins

Foam rolling etc.

eclectichoney

Quick lunchtime session - very, very busy in the gym but got enough things done to keep things ticking over

HB Back squats - 3 seconds paused
Bar x 8
40 x 5
45 x 8 (3 sets)

Push-ups: 10 x 2 sets

DB Bench - 20kg DBs
9, 10 , 10

Bulg Split Squats 7.5kg DBs
8 x 3 sets

Lying triceps ext
7.5kg x 9, 7, 7

Single leg hip thrusts
8 x 2 sets (each leg)

Spin bike: 25 mins with a set of tabata in the middle

Quick foam roll TBC this evening

eclectichoney

11/2

Spinning class (45 mins)

Quick finisher:
20 12kg KB swings followed by 10 12kg KB squats
8 rounds

DB OHP 8kg: 10, 9, 9

Lateral raises (bent over) 7kg: 10 x 3 sets

Foam rolling etc.

eclectichoney

13/2
Missed yday's planned Pull session as I was working late and wrecked

Fun Friday!
10 press-ups
20 12kg KB swings
10 12kg KB squats
30 seconds rest

10 rounds - only hit 9 press-ups on the last 4 rounds so stuck in 4 at the end to make up the 100 #cheating

Spin bike 30 mins intervals

eclectichoney

14/2



HB Back Squats
Bar x 8
40 x 5
50 x 5
57.5 x 5 (4 sets)
60 x 5 (one or two reps a bit GMish on this so will drop to 60 x 3 for next sesh I think)

Press-ups
10 x 3 sets

Bench
Bar x 8
40 x 5
45 x 3
50 x 3
50 x 4 (3 sets)
50 x AMRAP - 6 (PR)

CG Bench
40 x 8 (3 sets)

Single leg hip thrusts
8 x 3

Bulg Split squats
5kg DBs x 8
7.5kg DBs x 8 (3 sets)

Skulls
15kg x 12, 10, 10

Leg ext 70kg
8 x 3

Dips
5, 4, 5

Spin bike 45 mins moderate (no tabata \o/ )

All the foam rolling

eclectichoney

15/2

DLs
Bar x 8
70 x 5
80 x 2
90 x 2
97.5 x 3 (3 sets) PR
97.5 x 2 (4 sets) Last rep on last set was dodge back-form wise

One arm DB row 17.5kg
10 x 3 sets

Assisted Pullups
cw=24.5: 7 x 3
Assisted chins (first time doing these)
cw=19: 10, 8, 8

Leg curl machine 39kg
12 x 3 sets

Back extension 10kg plate
15 x 3 sets
(don't know what it is about these but I always feel it in the glutes the next day - bracing myself!:pac:)

Spin bike 45 mins intervals

Foam rolling etc.

Also weighed myself for first time since staring this log - 7 weeks - and have lost 4kg. 5kg still to go but happy enough as my lifts are still edging up (albeit at a snail-pace, it all counts I guess!) \o/

Also read this quote on the PS I Lift FB page which kinda fits:
"Progress is progress no matter how small. Sometimes progress is your efforts not your results"

eclectichoney

16/2

10 Push-ups (1st round 15)
25 12kg KB swings
15 12kg KB squats
5 rounds

Push-ups
15, 10 x 3 to make up a total of 100 for the day

Spinning class 45 mins

Foam rolling etc.

eclectichoney

Having a rubbish week training / energy-wise
Haven't been sleeping great up until last night so missed training on Tuesday (squats) and Wednesday (spin / circuits) so eased myself back today with a handy sesh
19/2
HB Back Squats
Bar x 10
40 x 10 (5 sets)

Push-ups
10 x 4 sets

DB Bench 20kg
9 x 3 sets

Bulg split squats
7.5 x 6 (1 set)
Bodyweight x 10 (1 set)

Step machine - intervals & moderate - 270 floors

Foam rolling etc.

Hopefully will get back on track at the weekend!

eclectichoney

20/2
Still missing my training mojo and feeling wrecked for whatever reason

Quick circuit

10 push ups
20 16KG KB swings
10 16kg KB squats
- 5 rounds

10 one arm 12kg KB swings (first time doing these - weird but cool)
10 16kg KB walking luncges
12 16kg KB one arm rows
- 3 rounds

Foam rolling etc.

No harm taking a day or two off if you feel that way!
I'm wrecked today also

eclectichoney

21/2

Had to really talk myself into training today as was gonna take the day off and stay in bed. Told myself to HTFU and getitdone.

HB Back squats
Bar x 8
40 x 5
50 x 5
57.5 x 5 (5 sets)

Bench
Bar x 10
40 x 5
45 x 3
50 x 4 (5 sets)

Some bodyweight Bulg split squats to stretch out the legs / hips

CG Bench
40 x 8 (3 sets)

Skullz
15 x 12, 12, 15 (AMRAP)

Single leg hip thrusts
8 x 3 sets

Hip thrusts (not weighted)
20 x 4 sets

Leg extension 65 x 10 x 3 sets

4 dips (AMRAP)

Spin bike: 30 mins steady state (was gonna quit after 2 mins but made a compromise to just take it easyish and do some steady state for a change)

Foam rolling etc.

#gotitdone meh

eclectichoney

22/2

Much better sesh today - let's hope things are back on track. Probably thanks to it being DL-day - my fave Forgot my shake today though so obvs am gonna lose all them gains...:rolleyes:

DLs
Bar x 8
70 x 5
80 x 3
90 x 1
97.5 x 3 (6 sets) PR - next stop 100 hopefully!

American DLs
Thanks Pemtca for these - watched a great Bret Contreras video that went through all the DL variations so going to incorporate these for w bit
70 x 8 (4 sets)

One arm DB row 20kg
8 x 4 sets

Assisted pull-ups
cw = 19
8, 8, 7, 7

Back extension 15kg plate
12 x 3 sets

Leg curl
39kg x 11, 9, 9

Lateral raises
5kg x 12
5kg x 12
6kg x 9

Step machine 300 floors in 55 mins

Foam rolling etc.

eclectichoney

23/2
Feels like my glutes are crying tears of blood after yday - thanks for the American DLs Bret :rolleyes:

Random stuff with as few rests as possible
16 (11, 10, 10) push-ups (AMRAP)
20 One arm KB swings each arm (12kg)
10 KB Squats (12 kg)
4 rounds

12kg KB one arm rows x 20
10 one arm KB swings each arm
2 rounds

16kg KB walking lunges 10 steps each leg
16kg KB one arms rows x 12
3 rounds

DB OHP 8kg
9 x 3 sets

Spin class Second last one for a while

Foam rolling... whilst hoping I wake up with new glutes tomorrow

Alf Veedersane

Do some split squats tomorrow now that you like glute DOMS

eclectichoney

LOL - they are on the agenda actually! #gottalovethepainorelseyouwouldcry

eclectichoney

24/2
Feeling the lack of sleep over the past couple of nights so a short one just to keep things ticking over. Haven't done high reps in ages so nice for a change

Bench
Bar x 10
40 x 10, 11, 12, 13

BSS
7.5kg DBs
10 x 3 sets

HB Back squats
Bar x 10
40 x 12 (4 sets) Good depth on these \o/

Push-ups
8 x 3 sets

Skulls
15kg EZ Bar x 15, 13, 13

5 dips

Foam rolling etc

eclectichoney

Just a 45 min spinning class today.

American DLs tomorrow hopefully! Saying that to motivate myself and so I don't wimp out

eclectichoney

26/2

Stiff leg DLs (gonna switch to these instead of ADLs)
70 x 8 (4 sets)

One arm DB rows
20 x 8 (4 sets)

DLs
70 x 8 (3 sets)

2 sets assisted pull ups (cw = 19)

Back extension with 15kg plate
15 x 3 sets

Lateral raises 6kg DBs
11 x 3 sets

Step machine 230 floors

Foam rolling etc.

eclectichoney

27/2

Superset #1
10 16kg KB walking lunges
15 16kg KB one arm rows
4 rounds

Superset #2
10 Push ups
10 16kg KB squats
20 16kg KB Swings
4 rounds

DB OHP 7kg
12 x 3 sets (8kg DBS had vanished )

Spin bike
40 mins moderate incl. one set of tabata

Foam rolling etc.

eclectichoney

28/2

Last squat/bench sesh before my hols / deload! Then gonna test my maxes after a week off hopefully.

HB Back Squats
Bar x 8
40 x 5
50 x 5
60 x 4 (4 sets)
60 x 5 (AMRAP) Squeezed out a not very solid extra rep here. Not sure why but 60 feels twice as heavy as 57.5 for some reason!

Push ups
10 x 4 sets

Bench
Bar x 8
40 x 5
45 x 3
50 x 5 (5 sets) PR \o/

CG Bench
40 x 8 (3 sets)

Hip thrust pyramid
20, 25, 30, 25, 20

B Split Squats
8kg DBs x 8 (3 sets)

Skullz
20kg x 7, 6, 6 (sucks that there is such a jump between 15 and 20 with the bars )

Leg extension
65kg x 10 (3 sets)

Tricep dips
5, 4, 5

Spin bike 40 mins of intervals / climbs incl one set of tabata at the end

Foam rolling etc.
I contacted Wiggle about my Grid mini foam roller breaking after just 6 weeks and the have sent me a new one. Props for the customer service!

eclectichoney

1/3

Last pull session before I deload:

DLs
Bar x 8
70 x 5
80 x 2
90 x 1
100 x 3 (3 sets) \o/ Yeah feels good to lift 100 at last!
100 x 2 (3 sets) Last set here was a serious struggle

Assisted pull-ups
4 sets AMRAP at cw = 19

Stiff leg DLs
70 x 8 (4 sets)

One arm DB rows
20kg x 8 (4 sets)

Back extension 15kg plate
15 x 3 sets

Lateral raises 6kg
12 x 3 sets

Leg curl machine 39kg
10, 8, 8

Spin bike 45 mins moderate (average 180 watts)

Foam rolling etc

Deadlifts how I love thee. It almost makes me like what you do to my hands.

100 pew pew !!!!

ninamc

Delighted for you, knew that 100 was in the bag

eclectichoney

Thanks guys!

Last log for a few days. Miss the gym already

2/3
OH Walking lunges (10kg plate) - 10 steps each leg
15 one arm 16kg KB rows - each arm
AMRAP in 25 mins (lost count)

Diamond push ups 5 x 3 sets

Spin bike: 60 mins endurance profile

DB OHP
7kg x 10 x 5 sets (with 3 seconds on the negative) Felt the burn - thanks Hanley!

Foam rolling etc.

I'm off to read up about the best way to test your max for when I get back!

eclectichoney

Wasn't really feeling like training today - still in holiday mode I guess.

7/3
Testing day #1 today!

HB Back Squats
Bar x 8
40 x 8
50 x 6
55 x 4
60 x 3
65 x 2
70 x 2
72.5 x 1 (a bit too GM-like so not gonna count this)
Happy enough to get a 1RM of 70 with the HB - at the end of 2014 when I last tested I got 67.5 x 2 but it was low bar so difficult to compare. Am also approx 3 kgs lighter now. Not a massive difference but going in the right direction.

Bench
Bar x 10
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1 - tough but solid - happy with this.

Other stuff (non-max testing)
CG Bench
40 x 10 (3 sets)

Bulg Split Squats
Bw x 10
8kg DBs x 8 (3 sets)

Skulls
15kg x 15, 12, 12

Hip thrusts
30 x 3 sets

Push-ups
10 x 4 sets

Spin bike - lost interval profile - approx 40 mins

Foam rolling etc.

Alf Veedersane

What was PR on bench before today?

If you'd just left the 55 at a single, the 57.5 wouldn't have been as tough.

eclectichoney

I had done 52.5 before, but had not tested for maybe 3 or 4 months for various reasons.

Thanks a mill for the tip - will know for next time. You learn these things I guess

DL testing tomorrow hopefully and it will definitely be singles all the way!

Alf Veedersane

It can be a tough call. I was testing once and hit a PR. Didn't think I'd be going higher so went for another rep. And a 3rd.

So went up and those extra reps cost me a double at the higher weight.

eclectichoney

8/3
Testing day #2

DLs
Bar x 10
70 x 4
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1 - very happy with this. Max at end of 2014 was 95 so a decent increase. Deffo could not have gone for a second rep here though, 110 was tough, tough, tough.

Non-max stuff
Assisted pull-ups
4 sets AMRAP

One arm DB rows
20 x 10 (4 sets)

Stiff leg DLs
70 x 8 (4 sets)

Back extensions 15kg plate
12 x 3 sets

Leg curl machine
39kg x 10 (3 sets)

Lateral raises 6kg
12 x 3 sets

Step machine
250 floors in 45 mins (moderate)

Foam rolling etc.

eclectichoney

Spin class. Meh. Not a great one

Quick ten minutes to finish off:

16kg KB walking lunges - 10 steps each leg
10 x push ups
4 rounds in 5 minutes

DB OHP 8kg x 10 (3 sets)

120 16kg KB swings in 5 minutes

eclectichoney

10/3

HB Back Squats
Bar x 8
40 x 8
50 x 10 (3 sets) Tough enough but solid

DB Bench
20kg x 10 (3 sets)

Bulg Split squats DBs
9kg x 6
5kg x 10 (3 sets)

Skulls
15kg x 15, 13, 13

Hip thrusts
30 x 3 (3 second pause in middle ten of each set)

Tricep extensions 7.5kg
8 x 2 sets

KB Clean and Press 3 sets of 8 (8kg KB) - Learning these! Kinda fun


Bike: 20 mins of intervals

Foam rolling etc.

eclectichoney

Tired so not the best one today but got it done
11/3

DLs
60 x 5
75 x 10 (3 sets)

Stiff leg DLs
60 x 10 (3 sets)

One arm Db rows 20kg
10 x 3 sets

Assisted pull-ups
2 sets

Leg curl 32kg
15 x 3 sets

Step machine
250 floors at approx 70% MHR steady state

Foam rolling etc.

eclectichoney

Day off so gave the limber 11 a shot.

Them Cossack squats :eek::eek: I officially have the tightest and most painful adductors ever. Going to try and persevere with this and hopefully it will improve a bit.

eclectichoney

Jen Sinkler's Mean Machine - 5 rounds

Limber 11

Step machine 40 mins 70% MHR

Foam rolling etc.

eclectichoney

14/3

HB Back squats
Bar x 8
40 x 5
50 x 3
55 x 3
60 x 3 (4 sets) - felt solid and doable
60 x AMRAP - 5

Push ups
10 x 4 sets

Bench - trying a narrower grip
40 x 5
45 x 2
47.5 x 5 (5 sets)

CG Bench
40 x 10 (3 sets)

B Split squats
BW x 8
5kg DBs x 10 (3 sets)

Hip thrusts
30 x 3 sets (middle 10 of each set with a 3 second pause)

Skulls 15kg
12 x 3 sets

Dips
5 x 3 sets

Leg press - reintroducing this after well over a year so just getting a feel for it again
95 x 10
105 x 10
115 x 10

One arm KB Clean & Press (8kg)
10 x 3 sets

Spin bike 30 mins of intervals

Foam rolling etc.
Half of the Limber 11 (Flexible 5? )

Alf Veedersane

eclectichoney wrote: »

Leg press - reintroducing this after well over a year so just getting a feel for it again
95 x 10
105 x 10
115 x 10

DON'T LOCKOUT!

I REPEAT: DON'T LOCKOUT!

eclectichoney

Alf Veedersane wrote: »

DON'T LOCKOUT!

I REPEAT: DON'T LOCKOUT!

LOL - Too late :eek::eek: *looks at plaster cast*

eclectichoney

Yesterday 15/3
Quick circuit:
25 16kg KB swings
10 16kg KB squats
15 16kg KB one arm rows
10 16kg KB walking lunges each leg
40 seconds rest between rounds
5 rounds

Today
16/3

DLs
70 x 5
80 x 5
85 x 5
90 x 5 x 5 (remembering posting a couple of months back saying 80 5x5 was tough so it's always nice to see the progress)

Stiff leg DL
75 x 7
75 x 4 (my grip was wrecked so left these)

One arm rows
20kg DB x 10 (3 sets)

Barbell rows - haven't done these in ages
35kg x 12 (3 sets)

Assisted pull ups cw = 19
7 x 2 sets

Back extension with 15kg plate
15 x 3 sets

Lateral raises
6kg x 12 (2 sets)
7kg x 8

Lying Leg curl machine 32kg
15 x 3 sets

Step machine - 250 floors in 45 mins

Foam rolling etc.

My right glute is feeling a bit sore the last week or so, so going to get intimate with the lacrosse ball this evening!

eclectichoney

17/3 *wishing every tuesday was a public holiday*

HB Back squats
Bar x 10
40 x 8
50 x 10 (3 sets) - was meant to go for 11 or 12 but the 10 felt tough enough tbh

Bench
42.5 x 10 (3 sets)

CG Bench
40 x 10 (3 sets)

Hip thrusts
30 x 3 sets (last 10 reps of each with 3 second pause)

Skulls 15kg
15, 13, 13

Push-ups
10 x 3 sets

Bulg split squats
5kg DBs x 12 (3 sets)

Dips
5, 6, 5

Leg press (no lockout )
115 x 12 (3 sets)

KB clean & press (8kg)
10 x 3 sets

Hanging leg raises
12 x 3 sets

Spin bike: 45 mins intervals

Foam rolling etc.