Accountability, wha'?

eclectichoney

19/3

Tired this eve and weights area was jammed for some reason so just did cardio. Was going to do nothing so #smallvictory I guess!

Step machine 300 floors in 53 mins

Half the limber 11

eclectichoney

20/3

Just cardio really again this eve - 300 floors of the step machine

Some KB clean & press (single and double with 8kg bells)

Some Goblet squats for mobility

Half the limber 11 & foam rolling

eclectichoney

21/3
Back in the zone today thankfully!

HB Back squats
Bar x 10
40 x 5
50 x 5
55 x 5
60 x 4 (4 sets)
60 x 5

Push-ups
10 x 4 sets

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

Cg Bench
40 x 10 (3 sets)

Hip thrusts
30 x 3 sets (3 sec pause for last 10 reps)
20 x 1 set with 5kg plate and 5 second hold

Skulls
15kg x 15 (3 sets)

B Split Squats 5kg DB
12 x 3 sets

Leg press
115 x 12
117.5 x 12

Dips
8 (woo hoo!), 7 , 6

Spin bike 20 mins of intervals

Foam rolling etc

eclectichoney

22/3

DLs
70 x 5
80 x 3
92.5 x 5 (5 sets) - 2.5kg up from last week and felt solid

Stiff leg DL
70 x 8 (3 sets)

Barbell row 35kg
12 x 3 sets

Assisted pull ups - 4 sets AMRAP

Leg curl 32kg
15 x 3 sets

Lateral raises 7kg
8 x 3 sets

Step machine LISS 45 mins

Foam rolling etc.

Right glute is still in bits - really feel it on the 'pull' days. Will keep at the rolling and hope it improves.

eclectichoney

23/3

12 Walking lunges (16kg KB) each leg
10 push-ups
3 rounds

20 16kg KB swings
15 16kg KB one arm rows
3 rounds

12 kg one arm KB clean & press
20 8kg KB goblet squat
3 rounds

Step machine 150 floors LISS

Foam rolling etc.

eclectichoney

26/3

Last couple of days were v busy with work so no training. Also I just don't feel like it which is unusual - really demotivated. Feel like I have put on about 20kg since my holidays a few weeks ago - just can't get back in the zone for any length of time. This log is called accountability, so be accountable ffs!

Today went a bit better so onwards and upwards!

HB Back Squats
40 x 10
50 x 10
50 x 10
50 x 12

Bench
42.5 x 10 (2 sets)
42.5 x 12 (2 sets)

Hip thrust
15kg plate
20 x 3 sets (3 second pause)

CG Bench
40 x 6 (3 sets) Can normally do 8-10 here handy. Tris were like kitten-arms for some reason!

B Split Squats - feckin hate these, so was being kind to myself and just did some light sets for mobility
2.5kg DBs
10 x 3 sets

Push ups
10 x 3 sets

Step machine 250 floors in 50 mins - intervals & some steady state

Foam rolling etc.

ninamc

Get your **** together woman

Señor Fancy Pants

There's too much effort going on in here! I'm tired just reading it!

Great job!

eclectichoney

Thanks guys - time for that immortal acronym I think...

HTFU!

...Either that or get myself pregnant so I start DLing like ninamc!

eclectichoney

27/3

Conditioning stuff:
10 burpees (slowly getting ever so slightly less crap at these \o/)
10 16kg KB walking lunges e/s
15 16kg KB one arm rows e/s
4 rounds

25 16kg KB Swings
10 hanging leg raises
7 15kg overhead lunges e/s (found these tough stability wise)
14 knees to elbows plank
3 rounds

DB overhead press 9kg
10, 9, 9

Spin bike 20 mins intervals

Foam rolling etc.

eclectichoney

28/3

Good sesh today! \o/

HB Back Squats
40 x 8
50 x 5
55 x 5
60 x 5 (5 sets) woop!

Bench
40 x 5
45 x 3
50 x 5 (5 sets)

Skulls
15kg x 15 (3 sets)

Hip thrusts
30 x bw
10kg plate x 20 (3 sec pause)
15kg plate x 20 (3 sec pause) - 2 sets

B Split Squats
4kg DBs
10 x 3 sets

Push-up ladder done throughout some of the rest periods
10, 9, 8, 7, 6 - normal
5, 4, 3, 2, 1 - diamond

Leg press
115 x 15
117.5 x 15
120 x 15

Dips
6 x 2 sets

One arm KB clean & press 8kg
10 x 3 sets

10 burpees

Spin bike 40 mins intervals (incl warm up / c/d)

Foam rolling etc.

eclectichoney

29/3

DLs
70 x 5
80 x 3
85 x 2
92.5 x 5 (6 sets)

Barbell row
35kg
12 x 3 sets

Leg curl 32kg
15 x 3 sets

Assisted pull-ups
5 sets AMRAP

Back extension 15kg plate
15 x 3 sets

Lateral raises
6kg x 12
7kg x 9 (2 sets)

Spin bike 30 mins moderate

Foam rolling etc.

eclectichoney

30/3
Very quick today (warm-up and then 15 minutes!) as was just trying out my new arrivals at home:



Tricky getting used to the much bigger size of competition KBs compared with teeny tiny cast iron ones so stuck with the 12kg even though I would probably normally use 16kg.

40 burpees (Split into 15, 15, 10 - 4 mins 10 secs)
Doing Pat Divilly's 40 days of 40 burpees just because I need to get better at them and it seems like a good goal. Hope my time comes down a bit by day 40!

20, 15, 10, 5 reps of
12kg KB swings
12kg One arm KB rows
12kg KB Squats
Plank 50 seconds

Foam rolling etc.

eclectichoney

eclectichoney wrote: »

40 burpees (Split into 15, 15, 10 - 4 mins 10 secs)
Doing Pat Divilly's 40 days of 40 burpees just because I need to get better at them and it seems like a good goal. Hope my time comes down a bit by day 40!
.

What is wrong with you

:pac::pac::pac:

One day I might get better at em. One day

eclectichoney

I know, let's see if I actually make it through Day 2

Alf Veedersane

eclectichoney wrote: »

30/3
Very quick today (warm-up and then 15 minutes!) as was just trying out my new arrivals at home:

Just because the power of suggestibility....

...you should try out a workout or two (or, you know, twenty) of the Dan John 10,000 swing CHALLENGE.


https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

eclectichoney

Thanks Alf - looks like a nice idea for 'rest' day :pac:


*Warning: the next month of logging may contain significant quantities of burpees and swings*

eclectichoney

31/3

Squats
40 x 10
52.5 x 10 (3 sets) Tough going

DB Bench
20kg x 11 (3 sets)

Skulls
15kg x 15
20kg x 8 (3 sets)

Hip thrusts
15kg plate with 3 second pause
20 x 3 sets

B Split squats - 2.5kg DBs 41x1 tempo
8 x 3 sets

Push ups
10 x 3 sets

Burpee-time
16, 16, 8 = 40

12kg KB swings:
10, 15, 25, 50
Trying this out in prep for maybe giving Dan John's 1000 swing workout a shot. From reading around each round is meant to take about 12 mins so I think I need to up the weight and do them much slower instead. Though 50 @16kg seems way beyond me tbh.

Foam rolling etc.

Alf Veedersane

eclectichoney wrote: »

12kg KB swings:
10, 15, 25, 50
Trying this out in prep for maybe giving Dan John's 1000 swing workout a shot. From reading around each round is meant to take about 12 mins so I think I need to up the weight and do them much slower instead. Though 50 @16kg seems way beyond me tbh.

Foam rolling etc.

It's 'only' 500 swings per workout. 4 rounds of the above.

Don't forget the exercises between either

eclectichoney

Woops, I meant 10,000! (and thank god it's not 10,000 swings in one session! :eek::eek:)

500 will be tough enough for me though

Alf Veedersane

I did try it out but only as a once-a-week.

5 times a week would be pretty killer.

eclectichoney

Quick one today but nearly didn't go at all so #win.

1/4

Burpees
20, 20, 20 - only have to do 40 of these (time 3:45) but threw in a third set even though it took me a full 2 mins to do the last 20 lolz. rebranded snailburpeez

Finally got a 20kg KB in the gym \o/ so...
10 Walking lunges 20kg KB e/s
8 One arm rows 20kg e/s
5 rounds

20kg KB swings
20 x 5 sets - ah here...

Done in 25 mins

Foam rolling etc.

There totally should be a KB emoticon / emoji whatever.

eclectichoney

2/4

Was meant to be 'pull' day today but my hamstring/glute flared up again during DLs so left it. Has been on and off for 6 weeks or so now, seems grand when squatting most of the time. Who knows...

DLs
70 x 12
75 x 10 (3 sets)

Step machine - hadn't been on it in a week, felt like it lol!
250 floors in 45 mins

Thursday-burpees - I have made it through day 4/40!
22, 18 = 40 (3:45)

Foam rolling etc.

weekend \o/

Señor Fancy Pants

So.many.burpees!

EmcD123

Burpees are literally the bane of my existence, why are you so good at them?

eclectichoney

LOL, I am terrible at burpees and a hate them! :pac::mad::mad:

But on Monday I started a 40 days of 40 burpees challenge (only on day 4 so far and I am sick of them already tbh ) so am hoping if I keep it up at 40 per day I will get better by the end and might even hate them slightly less.

Also the added advantage is I get even more funny looks from people in the gym that usual

eclectichoney

3/4

Place was jammers beyond belief today so had to do cardio first which meant a not-great weights sesh as I was pretty tired by then.

Have decided to break from my program for a bit and just do some stuff I like, keeping it higher volume and lower weight as I find this easier psychologically to make myself do it when I don't feel like it. Hoping this will help me start enjoying training more again as the gym is normally my favourite thing EVER, even when I'm not feeling great. Onwards and upwards.

Step machine
intervals followed by steady state
250 floors

HB Back squats
40 x 8
50 x 8 (6 sets)

Bench
30 x 8
40 x 5
45 x 8 (6 sets)

Hip thrusts with 20kg plate
20 x 4 sets
20 with 3 sec pause x 1 set

Push up ladder done during various rest periods
10, 9, 8, 7, 6 - normal
5, 4, 3, ,2, 1 - diamond

Lat pull down - trying this for a bit (tune in next week for testing my 1RM on the adductor machine )
28.5 x 15 x 2 sets
31 x 15 x 1 set

Burpees
25, 15 - 4:30 approx - took aaaages but I was pretty wiped by this stage so just got them done

Foam rolling etc.

eclectichoney

5/4

DLs
70 x 5
80 x 3
90 x 1
95 x 5 (4 sets)
95 x 4

Barbell Row
35 x 12
40 x 8
40 x 7
40 x 7

Stiff leg DLs - grip was going for these and my hands were very sore
70 x 6 (3 sets)

Assisted pull-ups cw = 26
8 x 3

Leg curl
32kg
10-12 x 3 sets 3131

Lat Pull Down 30kg
10 x 3 sets

Back extension 15kg plate
15 x 3 sets

Lateral raises
6kg x 12
7kg x 9 (2 sets)

Burpees
23, 17 = 40 total

Step machine
35 mins at approx 70% MHR

Foam rolling etc.

Real bike - quick 10k spin

eclectichoney

6/4

HB Back Squats
40 x 8
52.5 x 8 (6 sets)

DB Bench
20kg x 10 (5 sets)

Hip thrusts - all with 3 second pause
Bodyweight x 20
25kg plate x 15 (3 sets)

Leg press 120kg
15 x 4 sets

One arm KB Clean & Press
8kg: 12 x 3 sets
12kg: 5, 5, 4 (wish there was a 10kg one :mad:)

Push-up ladder done during rests
10, 9, 8, 7, 6, 5 (forgot about the 4 downwards ones - oops )

Burpees
40 straight \o/ - took me 4 minutes though!
Not really worrying about the time anymore as there is such a difference when I do them fresh/on a rest day and when I do them after a tough weights session so it's not really comparable.

Foam rolling etc.

No cardio as such today which felt 'wrong' but the gym was like a sweatbox so said I would go for a walk outside instead \o/

Señor Fancy Pants

Doin' real well missy!

eclectichoney

7/4

Conditioning stuff for 30 mins:
40 burpees - 3:40 mins

KB Superset:
10 16kg walking lunges e/s
10 16kg one arm rows e/s
- 3 rounds

15 16kg KB squats
Plank as long as possible (i.e. not very )
- 3 rounds

10 20kg KB walking lunges e/s
10 9kg DB OHP
- 3 rounds

15 x 20kg KB swings EMOM for 10 mins

#wrecked

Step machine: 40 mins 70-75% mhr = 200 floors

Foam rolling etc

Jaysus

eclectichoney

8/4

Did a spinning class that Alf-V pointed me in the direction of (thanks Alf!).

Great session - I had really missed them since the very awesome instructor finished up in my own gym a month or so ago. And bad spinning classes are even worse than no spinning! :eek:

Now just have to work out the logistics of getting to it around work etc., but will hopefully make it once a week anyway, especially with the bright evenings.

Bad news: no burpees today which means 80 tomorrow :eek::eek:

eclectichoney

9/4

Pull day bookended by burpee-fun!

40 burpees - 4 mins approx

DLs
70 x 8
80 x 8 (3 sets)

Stiff leg DL
60 x 10 (3 sets)

Barbell row
35kg x 10 (3 sets)

Lat pull down 30kg
10 x 3 sets

Leg curl (2120) 32kg
12 x 3 sets

Lateral raises
7kg x 8 (3 sets)

Back extension 20kg plate
8 x 3 sets

40 burpees - approx 4 mins

1 set of 10 push-ups to finish

Foam rolling and a walk (too nice outside for indoor cardio!)

eclectichoney

10/4

Conditioning stuff for 35 mins:

40 burpees - 3:35 mins

KB Superset:
10 20kg walking lunges e/s
10 20kg one arm rows e/s
- 3 rounds

10 16kg KB squats (my arms give up on my here way before my legs :mad:)
10 push-ups
- 3 rounds

15 x 20kg KB swings EMOM for 10 mins

10 16kg KB walking lunges e/s
8 x 9kg DB OHP
- 3 rounds

12 x 8kg KB one arm clean & press - 2 rounds

Foam rolling etc.

eclectichoney

11/4

HB Back Squats
40 x 8
52.5 x 8 (5 sets)
52.5 x AMRAP (10)

Bench
45kg x 8 (4 sets)

Hip thrusts - all with 3 second pause
Bodyweight x 20
15kg plate x 20 (2 sets)
20kg plate x 20 (2 sets)

CG Bench
40 x 10 (4 sets) – these felt really good

Leg press 120kg
12 x 3 sets

One arm KB Clean & Press
8kg: 15 x 3 sets

Push-up ladder done during rests
10, 9, 8, 7, 6 – normal
5, 4, 6 - diamond

Burpees
40 – 3:35 – went out too fast for the first 8 or 9 as they felt ‘easy’, lord how I paid for *that*

Spin bike
Just 15 mins of intervals to keep moving

Real bike – 15k

Foam rolling etc.

That's some burpee dedication, good work!!

eclectichoney

12/4

DLs
70 x 5
80 x 3
95 x 5 (6 sets) - last set here was tuffy mctuff on the train to tufftown :eek:

Barbell Row
35 x 12 (3 sets)

Assisted pull-ups cw = 26
10 x 3 (2 sets)

Leg curl
32kg
10-12 x 3 sets 3131

Lat Pull Down 30kg
10 x 3 sets

Back extension 15kg plate
15 x 3 sets

Lateral raises
7kg x 9 (3 sets)

Spin bike 45 mins steady state

Foam rolling etc.

Señor Fancy Pants

Jesus, I think I could DL 6 sets at 95kg.

You and bluey are making me look bad. Right, gym tomorrow will be my 1 rep max day. Need to see where I'm at.

Keep up the good work....and burpees!

eclectichoney

13/4

The observant may have noticed there was no burpee-action yesterday (I forgot ) which meant 80 today... :mad:


Conditioning stuff for 35 mins or so:

40 burpees - 3:20 mins

KB Superset:
10 20kg walking lunges e/s
9 20kg one arm rows e/s
- 3 rounds

17 x 20kg KB swings EMOM for 10 mins -
For the last couple of rounds I was feeling sore in my lower back?? This normally doesn't happen so not sure what was up. Maybe my form was going but I really try and keep my back neutral....

10 push-ups
10 16kg KB walking lunges e/s
- 3 rounds

9 x 9kg DB OHP - 3 sets

40 burpees broken into 2 x 20 (with a 1 min break in between )

Step machine - steady state 70% MHR - 35 mins

Foam rolling etc.

eclectichoney

14/4

HB Back squats
40 x 8
52.5 x 10 (4 sets)

DB Bench - 20 kg
11 x 4 sets

Push-ups
10 x 4 sets

Hip thrusts - 20kg plate with 3 sec pause
20 x 4 sets

Skulls
15kg x 12 (4 sets) 3010

40 burpees - 3:30 mins

Step machine - 20 mins low intensity

Foam rolling etc.

Señor Fancy Pants

Jaysis, you must have an ass like a young Van Damme!

eclectichoney

LOL @ Truffle - pemtca is waaaay ahead of me on that one. She is the hip thrust queen. I think we should all have a whip round and buy her one of Bret's hip thruster machines

pemtca

eclectichoney wrote: »

LOL @ Truffle - pemtca is waaaay ahead of me on that one. She is the hip thrust queen. I think we should all have a whip round and buy her one of Bret's hip thruster machines

I'd love one! It takes soooo long to set up - find a free bench, a free wall, and something to put between the bench & the wall so I don't whack my head!

eclectichoney

15/4

Conditioning stuff for for approx 35 mins:

40 burpees - 3:06 - best time yet \o/ AM now at the stage where I get to about 14 before I start thinking "FFS how many have I left :eek:". I think that's improvement of sorts!

KB Superset:
10 20kg walking lunges e/s
9 20kg one arm rows e/s
- 3 rounds

20 x 20kg KB swings EMOM for 10 mins
Took an extra 30 secs break after 8 rounds to stretch out my back as it was at me again. Was grand then for the last 2 rounds. Foun the step up to 20 reps tough though!

Upper/lower superset
10 push-ups
10 16kg KB walking lunges e/s
- 3 rounds

KB complex gleaned from an Urban Fitness vid
4 rounds each side with 12kg KB
5 swings
4 cleans
3 squats
2 presses


Step machine - 30 mins LISS

Foam rolling etc.

eclectichoney

16/4

40 burpees - 3:02

DLs
60 x 5
70 x 5
80 x 8 (4 sets)

Stiff leg DL
60 x 10 (4 sets)

Barbell row
35kg x 12 (3 sets)

Lat pull down 35kg
10 x 3 sets

Leg curl (2120) 34.5kg
10 x 3 sets

Lateral raises
7kg x 9 (3 sets)


Step machine - intervals - 240 floors

Foam rolling etc.

eclectichoney

17/4

40 burpees - 2:58

KB Superset:
10 20kg walking lunges e/s
10 20kg one arm rows e/s
- 3 rounds

20 x 20kg KB swings EMOM for 10 mins
Made extra-sure to avoid hyperextending and solved the back pain thankfully!

Upper/lower superset
10 push-ups
15 12kg KB Squats
- 3 rounds

KB complex gleaned from an Urban Fitness vid
4 rounds each side with 12kg KB
5 swings
4 cleans
3 squats
2 presses

Quick 10 mins of intervals on the spin bike

Extra burpees to finish: 60 (20, 20, 10, 10) - now got 60 extra in the burpee bank if I miss a day

Foam rolling etc.

eclectichoney

18/4

HB Back Squats
40 x 8
50 x 5
55 x 8 (5 sets)

Bench
45kg x 8 (4 sets)

Hip thrusts - all with 3 second pause
20kg plate x 20 (3 sets)
25kg plate x 20 (3 sets)

CG Bench
40 x 10 (3 sets)

Leg press 120kg
12 x 3 sets

Push-up ladder done during rests
10, 9, 8, 7, 6 – normal
5, 4, 6 - diamond

Burpees
40 – 3:12 - day 20/40 means I'm halfway!


Saw somebody else doing hip thrusts for the first time ever in my current gym so didn't feel quite so self-conscious \o/

eclectichoney

19/4

Meh got a crappy 5 hours of rubbish sleep last night (not sure why) so was shattered

40 burpees - 3:12

DLs
70 x 5
80 x 3
90 x 1
97.5 - was meant to be doing sets of 4 and 5 today but couldn't even lift it
95 - again couldn't lift it even though I did 80 x 8 on Thurs and 95 x 5 last Sunday wtf
90 x 3 - form was terrible on these and they were a real struggle so decided to leave it for today and just did some stretching and foam rolling

Putting it down to the lack of sleep hopefully!

Went for a walk for an hour outside instead \o/

Señor Fancy Pants

Yeah lack of sleep must have affected you alright. Fcuk it, it's Sunday and there's always next week.

I Googled hip thrusts because I didn't know what they were....... In.ter.esting.