Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
The BoomBoom Room
Options
Comments
-
Tuesday 17/11/2015
A: Punching Bag
2 mins
B: Deadlifts
6x60, 4x80, 2x90
6x110, 6x110, 6x110
C: Barbell Rows
6x67.5, 6x67.5, 6x67.5
Pull Ups
x4\2 negatives, x4\2 negatives, x4\2 negatives
E: One arm DB Rows
6x19.5, 6x19.5, 6x19.5
F: DB Shrugs
12x19.5, 12x19.5
G: Punching Bag
Tabata
Grip was going from mid way through the second set of deadlifts, not ideal.
Might stick with same weight next time and try cut down the breaks between sets, was in the gym alot longer than i planned yesterday!
Weight this morning: 76.4kg0 -
-
-
Wednesday 18/11/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
3x47.5, 4x47.5, 3x47.5
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x15, 6x15, 6x15 Face Pulls
8x60, 8x60, 8x60
E: Farmers Walks (19.5kg dumbells)
1minute on\1 minute off x3
F: 6 a side
60 mins
Another personal achievement, military pressing 47.5kg. Never even tried pressing that weight before so very happy to get afew reps out.
Have always struggled with Military Press but seeing some slow progress lately so happy with that!
Weight this morning: 75.4kg0 -
-
Advertisement
-
-
Monday 23/11/2015
A: Incline Bench Press
10x20, 10x20, 4x35, 1x42.5
4x62.5, 4x62.5, 4x62.5
B: Incline DB Bench
6x19.5, 6x19.5, 6x19.5
C: Bench Press
6x60, 6x60, 6x60 DB Bench
6x19.5, 6x19.5, 6x19.5
E: Plank
tabata
F: Punching Bag
90seconds on/30seconds off x6
G: 2.55km jog
15:27
Poor enough day, lack of sleep over the weekend + hangover + routine all over the place meant id no energy yesterday. Was lucky just to knock out the same reps/weights as last week.
Gym was like a fridge, didnt help, couldnt warm up. Might invest in a plug in heater :eek:0 -
Tuesday 24/11/2015
A: Punching Bag
2 mins
B: Deadlifts
6x60, 4x80, 2x90
6x110, 6x110, 6x110
C: Barbell Rows
6x70, 6x70, 6x70 Pull Ups
x5\1 negatives, x4\2 negatives, x4\2 negatives
E: One arm DB Rows
8x20, 8x20, 8x20
F: DB Shrugs
12x20, 12x20
G: Crunches
x25, x25, x250 -
Wednesday 25/11/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
4x47.5, 4x47.5, 4x47.5
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x15, 6x15, 6x15 Face Pulls
8x60, 8x60, 8x60
E: Farmers Walks (20kg dumbells)
1minute on\1 minute off x3
F: 6 a side
70 mins0 -
-
Advertisement
-
-
-
Tuesday 01/12/2015
A: Punching Bag
2 mins
B: Deadlifts
6x60, 4x80, 2x90
6x112.5, 5x112.5, 5x112.5
C: Barbell Rows
6x70, 6x70, 6x70 Pull Ups
x5\1 negatives, x5\1 negatives, x4\2 negatives
E: One arm DB Rows
8x20, 8x20, 8x20
F: DB Shrugs
12x20, 12x20
Didnt risk 6th rep on last two sets of DLs as grip/form was fading fast. Got home and ate loads of cake. Look on the brightside0 -
Wednesday 02/12/2015
Was on the road with work so feck the gym...done some pushups n situps and have played 6 a side for just over an hour.
Thursday 03/12/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
4x47.5, 5x47.5, 4x47.5
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x15, 6x15, 6x15 Face Pulls
8x60, 8x60, 8x60
E: Punching Bag
60seconds on/30 seconds off x6
F: Farmers Walks (20kg dumbells)
1minute on\1 minute off x3
G: 3km jog
17:58
Meant to only go for a 2.5l jog, nearly home when i realised i went the wrong route... legs felt heavy after ball the night before, and had a stitch for most of it. Not a great performance :P0 -
-
Sunday 06/12/2015
Was asked to play a soccer match sunday morning so didnt go to the gym saturday for squats.....lo and behold match was cancelled sunday and i didnt get a chance to go sunday evening, so settled for a good foam rolling session of the legs sunday evening.
Also attempted the "squat position for 10 mins" a la MobilityWOD episode 1.....managed about 4 minutes before my shins were killing me strangely enough, wasnt expecting that! Not sure what that even points to, have to sort out my calves maybe.
Monday 07/12/2015
A: Incline Bench
10x20, 10x20, 4x35, 1x42.5
5x62.5, 5x62.5, 4x62.5
B: Incline DB Bench
6x19.5, 6x19.5, 6x19.5
C: Bench Press
5x62.5, 5x62.5, 4x62.5
D1: DB Bench Press
6x19.5, 6x19.5, 6x19.5
D2: Sit Ups
x25, x25, x25
E: Jog
3km - 17:05
Still seeing slow progress on the bench...at this rate it will take me years to reach a bodyweight bench
Last rep on 2nd and 3rd sets of both were real grinders, an achivement not to get stuck under the bar 
0 -
Tuesday 08/12/2015
A: Punching Bag
2 mins
B: Deadlifts
6x60, 4x80, 2x90
6x112.5, 6x112.5, 6x112.5
C: Barbell Rows
6x72.5, 6x72.5, 6x72.5 Pull Ups
x5\1 negatives, x5\1 negatives, x5\1 negatives
E: One arm DB Rows
8x20.5, 8x20.5, 8x20.5
F: DB Shrugs
12x20.5, 12x20.5
G: Punching Bag
90seconds on/30seconds off x6
Everything felt pretty good today, grip wasnt an issue with the deadlifts for a change, they came up pretty easy but im going to video myself next week id say just to double check how straight my back is.
Weight this morning: 75.8kg0 -
Wednesday 09/12/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
5x47.5, 5x47.5, 5x47.5
B: Lat Raises
6x10, 6x10, 6x10
C: Rear Delt Flys
6x15, 6x15, 6x15 Face Pulls
8x60, 8x60, 8x60
E: Farmers Walks (20.5kg dumbells)
1minute on\1 minute off x3
F: 6 a side
60 mins0 -
Thursday 10/12/2015
A: Punching Bag
2 mins
B: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x55, 10x55, 10x55
C: Chin Ups
x9, x8, x8 Dips
x9, x9, x9
E1: DB Curls (elbow resting on incline bench)
8x9, 8x9, 8x9
E2: Tricep Pushdowns
8x60, 8x60, 8x60
F: 3.56km
24:05
Thought I had one more rep on last set of dips, failed miserably
Herself came with me for the jog, so abit slower than if on my own...wasnt complaining as ive been jogging on my own and finding it tough so was glad of the company, specially since im only building up distance slowly and not too worried about pace.0 -
Friday 11/12/2015
A: Squats
10x50, 10x50, 4x60, 1x70
6x87.5, 6x87.5, 6x87.5
B: Leg Press
6x110, 6x110, 6x110
C: Stiff Leg Deadlifts
6x70, 6x70, 6x70 Lat Raises
12x8, 12x8, 10x8
E: Rear Delt Flys
12x10, 12x10, 11x10
Had an xmas party so didnt hang around for the circuits.....thank god because ive had crippling DOMS since saturday morning, stiff leg deadlifts are definitely the worst exercise for DOMS!0 -
Advertisement
-
-
Tuesday 05/12/2015
A: Punching Bag
2 mins
B: Deadlifts
6x60, 4x80, 2x90
6x112.5, 6x112.5, 6x112.5
C: Barbell Rows
6x72.5, 6x72.5, 6x72.5 Pull Ups
x5\1 negatives, x4\2 negatives, x4\4 negatives
E: One arm DB Rows
8x20.5, 8x20.5, 8x20.5
F: DB Shrugs
12x20.5, 12x20.5
G: Punching Bag
90seconds on/30seconds off x6
Army trainer showed up in the gym to do his own session and was telling me about engaging scapula etc on pull ups to engage the back more than the arms....made the pull ups alot harder if you ask me!0 -
-
Thursday 17/12/2015
A: Incline Bench Press
10x20, 10x20, 4x30, 1x40
10x55, 10x55, 9x55
B: Chin Ups
x9, x9, x8
C: Dips
x10, x9, x9
D1: DB Curls (elbow resting on incline bench)
8x9, 8x9, 8x9
D2: Tricep Pushdowns
8x60, 8x60, 8x60
E: Plank
tabata
DOMS from tuesdays pull ups still going strong right across top of my back (traps area?). Struggled on the bench, a rep less than last week
Didnt go for a jog as knee was abit tender after twisting it, so decided to do some foam rolling last night instead....first time ever trying to foam roll upper body. An interesting experience
Started with upper back for some thorasic work, wasnt too bad.... said id do my lats as well (i find they nearly cramp up sometimes when benching strangely enough so figured they would be tender)....well that was an unpleasent experience, compete agony, managed about 6 rolls either side and had to give it up! :eek: 0 -
Friday 18/12/2015
A: Squats
10x50, 10x50, 4x60, 1x70
6x90, 6x90, 6x90
B: Leg Press
6x115, 6x115, 6x115
C: Stiff Leg Deadlifts
6x72.5, 6x72.5, 6x72.5 Lat Raises
12x8, 12x8, 10x8
E: Seated Rear Delt Flys
12x10, 12x10, 11x10
F: Circuits
Good session, warm up sets on squats started out dodgy, really focused on keeping chest up which helped a lot. Must keep concentrating on that.
Everything else felt good, followed up by circuits.... legs were tired saturday/sunday after them but no pains so all good.
Went on the p!ss saturday night so not looking forward to tonights session0 -
Monday 21/12/2015
A: Incline Bench
10x20, 10x20, 4x35, 1x45
5x62.5, 5x62.5, 5x62.5
B: Incline DB Bench
6x20, 6x20, 6x20
C: Bench Press
5x62.5, 5x62.5, 5x62.5
D1: DB Bench Press
5x20, 6x20, 6x20
D2: Sit Ups
x30, x30, x30
F: Jog
3.49km - 23:19
Struggled with everything, first set of DB Bench my left arm just gave way on the last rep had to fight for the last rep on everything.
Wasnt going to bother going for a run cause I was wrecked but herself said she'd go too. Faster than the last time we went together so she was happy.0 -
Tuesday 22/12/2015
A: Punching Bag
2 mins
B: Foam Rolling...lots of it
C: Deadlifts
6x60, 4x80, 2x90
4x115, 4x115, 4x115 Barbell Rows
6x72.5, 6x72.5, 6x72.5
E: Pull Ups
x5\3 negatives, x5\3 negatives, x4\4 negatives
F: One arm DB Rows
8x20.5, 8x20.5, 8x20.5
G: DB Shrugs
12x20.5, 12x20.5
H: Punching Bag
90seconds on/30seconds off x6
Happy enough with deadlift form, videod my last set just to see how it was once i had tired and only 1 sloppy rep. I thought my hips were much lower than they actually are on camera!
First time ever foam rolling before training, was in no rush after work so I said id take the time to do it. Felt good. No idea wether it helped the lifts or not, but didnt seem to do any harm.
Everything else was ok...except pull ups...I hate pull ups0 -
Wednesday 23/12/2015
A: Military Press
10x20, 10x20, 4x25, 1x30
4x47.5, 6x47.5, 5x47.5
B: Lat Raises
6x10, 6x10, 6x10
C: Seated Rear Delt Flys
6x10, 6x10, 6x10 Face Pulls
8x60, 8x60, 8x60
E: Farmers Walks (20.5kg dumbells)
1minute on\1 minute off x3
F: 6 a side
70 mins
Mixed bag yesterday. Probably last session until January if im honest, might fit in a few runs over xmas hopefully instead!0 -
-
Advertisement
-
Advertisement