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The BoomBoom Room
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Friday 24/06/2016
A: Squats
6x82.5, 6x82.5, 6x82.5
B: Front Squats
6x52.5, 6x52.5, 6x52.5
C: SLDL
6x62.5, 6x62.5, 6x62.5
Lat Raises
12x5, 12x5, 12x5
E: RDF (seated)
12x5, 12x5, 12x5
F: Circuits
separated into LME/Anaerobic/Core
Died a death in the circuits, haven't joined in for ages and it really showed.
Those battle ropes are a lot harder than they look :eek:0 -
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Tuesday 28/06/2016
A: Deadlift
6x95, 6x95, 6x95
B: Underhand BOR
6x55, 6x55, 6x55
C: Lat Pull Downs
8x45, 8x45, 8x45 OA DB Rows
12x15, 12x15, 12x15
E1: DB Shrugs
15x17, 15x17
E2: Ab Pulldowns
15x55, 15x55
F: Punching Bag
tabata
G: Battle Ropes
tabata
H: Sprints
tabata
No 6 a side last night so said id work up abit of a sweat in the gym. No quite sure the benefit of the ropes other than they are fun...tough but fun0 -
Wednesday 29/06/2016
A: Military Press
6x35, 6x35, 6x35
B: Lat Raises
6x8, 6x8, 6x8
C: Rear Delt Flys
6x8, 6x8, 6x8 Face Pulls
12x55, 12x55, 12x55
E: Barbell Holds
60x 1 minute, 60x 30seconds
F: 6 a side
60 mins
Thursday 30/06/2016
A: Incline Bench
10x47.5, 10x47.5, 10x47.5
B1: Chin Ups
x7, x7, x7
B2: Dips
x7, x7, x6
C1: EZ Curls
12x16, 12x16, 12x16
C2: CGBP
8x42.5, 8x42.5, 8x42.5 Situps/Sides/Leg Raises circuit 0 -
Friday 01/07/2016
A: Squats
6x82.5, 6x82.5, 6x82.5
B: Front Squats
6x55, 6x55, 6x55
C: SLDL
6x65, 6x65, 6x65 Lat Raises
12x5, 12x5, 12x5
E: RDF (seated)
12x5, 12x5, 12x5
F: Circuits
separated into LME/Anaerobic/Core
Sunday 03/07/2016
Jog / hill sprints x70 -
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Wednesday 06/07/2016
A: Military Press
6x37.5, 6x37.5, 6x37.5
B: Lat Raises
6x8, 6x8, 6x8
C: Rear Delt Flys
6x8, 6x8, 6x8 Face Pulls
12x55, 12x55, 12x55
E: Farmers Walks
18x 60seconds, 18x 60seconds
F: Bike
tabata
G: Punching Bag
tabata
H: Burpees
tabata0 -
Thursday 07/07/2016
A: Incline Bench
12x47.5, 10x47.5, 10x47.5
B1: Chin Ups
x8, x7, x7
B2: Dips
x8, x7, x7
C1: Inc. DB Curls
12x5, 12x5, 12x5
C2: Overhead Cable Extensions
12x25, 12x25, 12x30 Core circuit
Changed the Cs, Incline DB Curls are quite awkward feeling so might sub them out again next time.
Nothing spectacular in training at the moment, just trying to stay consistent. Away for afew days at the start of next week and a stag next weekend so consistency will be out the window from sunday to sunday!0 -
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Monday 26/07/2016
A: Incline Bench
6x55, 6x55, 6x55
B: Incline DB Bench
6x17, 6x17, 6x17
C: Bench
6x55. 4x55, 4x55 DB Bench
6x17, 6x17, 6x17
E: Jog
20 mins
Back on the wagon, played 6 a side afew times since last posted but nothing in the gym.
Session went better than I expected, i was going to drop weight but said i wouldnt and just take the hit on reps instead. Glad I did.
Glutes and hips felt very tight while running, and are stiff as wood today (sitting at the desk is tough!)
Meant to deadlift this evening but will have to give the foam roller a good seeing to first and decide then if i will or not0 -
Tuesday 26/07/2016
A: Deadlift
6x95, 6x95, 6x95
B: Underhand BOR
6x55, 6x55, 6x55
C: Pull Ups
x2, x2, x2, x2, x2, x2, x2, x2 OA DB Rows
8x17, 8x17, 8x17
E1: DB Shrugs
15x17, 15x17
E2: Ab Pulldowns
20x55, 20x55
F: 6 a side
Foam rolling beforehand helped, I had extra time so didnt mind. Deadlifts felt fine, except I think I was hunching one of my shoulders at the top of the lift for some reason.
Went with pull ups instead of lat pulldowns, will go for slow steady progress on these.0 -
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Thursday 28/07/2016
A: Incline Bench
12x47.5, 10x47.5, 10x47.5
B1: Chin Ups
x7, x6, x6
B2: Dips
x7, x6, x6
C1: Inc. DB Curls
12x5, 12x5, 12x5
C2: Overhead Cable Extensions
12x30, 12x30, 11x30 Circuits
situps / frog jumps / battle ropes 5mins
pushups / jumping lunges / jump squats 5mins
overhead press / bear crawls / burpees 5 mins
russian twists / moutain climbers / tricep dips 5 mins
One of the lads showed up wanting to do circuits. Tough but enjoyable. Arms were nackered, and legs pretty tired today0 -
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Monday 01/08/2016
A: Incline Bench
6x55, 6x55, 6x55
B: Incline DB Bench
6x17, 6x17, 6x17
C: Bench
6x55. 6x55, 6x55 DB Bench
6x17, 6x17, 6x17
E: 15 rounds of:
15 kettlebell swings
15 goblet squats
5 pushups
F: Plank
tabata
G: Battle ropes
tabata
Enjoyable (but horrific) session after being on the p!ss all weekend.
Will look to beat the time for the 15 rounds in the future0 -
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Tuesday 02/08/2016
A: Deadlift
6x97.5, 6x97.5, 6x97.5
B: Underhand BOR
6x57.5, 6x57.5, 6x57.5
C: Pull Ups x2
9 sets OA DB Rows
10x17, 10x17, 10x17
E1: DB Shrugs
15x17, 15x17
E2: Ab Pulldowns
20x55, 20x55
F: Jog
2.1 miles / 19:40
Nice evening for a jog, even if it was a slow one. Just trying to get into the habit of running abit more often0 -
Wednesday 03/08/2016
A: Military Press
6x37.5, 6x37.5, 6x37.5
B: Lat Raises
6x8, 6x8, 6x8
C: Rear Delt Flys
6x8, 6x8, 6x8 Face Pulls
10x60, 10x60, 10x60
E: Tag Rugby
Never played tag rugby before, was good craic.
Was away with work yesterday so couldnt get to the gym.
As the day went on my left hamstring started getting fairly sore. Foam rolled/stretched the life out of it last night.
Good bit better today but will suss it out before squatting tonight0 -
Friday 05/08/2016
A: Squats
5x87.5, 5x87.5, 5x87.5
B: Front Squats
5x60, 5x60, 5x60
C: SLDL
skipped due to dodgy hamstring Lat Raises
12x5, 12x5, 12x5
E: RDF (seated)
12x5, 12x5, 12x5
F: Circuits
core/upper body/lower body
Took it handy on lower body as there was a lot of lunges in there. But had spare time beforehand so was well stretched/foamrolled before the circuits started. Felt better for it, hamstring was ok, didnt push it
Saturday 06/08/2016
Jog 20 mins
legs felt like lead after the night before, nice morning for it though0 -
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Tuesday 09/08/2016
A: Deadlift
6x100, 6x100, 6x100
B: Underhand BOR
6x60, 6x60, 6x60
C: Pull Ups x2
10 sets OA DB Rows
10x17, 10x17, 10x17
E1: DB Shrugs
15x17, 15x17
E2: Crunches
x20, x20
F: Soccer training
1st time training with team (shipping league) and it wasnt too intense (fitness of the majority on the team would be poor) but good to do afew drills etc
Maybe not great to do a deadlift day beforehand, was fairly tired towards the end. Legs tired today0 -
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Alf Veedersane wrote: »Do you play with hull?
I wish, be nice to be paid afew euro to train!
Wednesday 10/08/2016
A: Military Press
6x40, 6x40, 6x40
B: Lat Raises
6x8, 6x8, 6x8
C: Rear Delt Flys
6x8, 6x8, 6x8 Face Pulls
12x60, 12x60, 12x60
E: Tag Rugby
Happy I got the 3 sets of 6 on Military Press, wasnt expecting to0 -
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