One speed , one gear....GO!

arayess

sat 17/10/2015

warm up

5 sets
A1: Bench 90kg x 8 , 92.5kg 8,8,8,6(1)(1)
A2: barbell row 80kg x 8,8,8,8,8

3 sets
B1 : Incline DB press 35kg x 8,8,8
B2: Chest supported row 60kg x 8,8,8

4 sets
C1: Pec deck Flyes 45kg x 15,15,15,15
C2: Pec Desk Rear Delt 45kg x 15,15,15,15

arayess

spinning class 45mins

amazing what a good instructor can do.

arayess

spin class HIIT 30 mins

arms

4 sets:
A1: DB Curls 25kg x 8, 8,8,8
A2: Tricep Pushdown 89kg x 10,10,10,10

3 Sets:
B1: Bent over barbell concentration curl 35kg x 12,12,12
B2: Tricep over head ext 54kg x 12,12,12


back was tight - lower just left of spine so skipped 3rd Set of exercise and went an did some back/hip work instead to loosen it out.
which it did.
winning.

arayess

spinning class 45min


back after 2 weeks holiday.
get body working again.
all good.

arayess

Warm up

Pull up
BW x 8 , 8
BW + 5kg x 8 , 8


Bench
100kg x 5,5,4(1) ,4(1)

Squat
140kg x 3,3,3,3

all working sets had 120secs intervals.

15-9-6
100kg Trapbar Deadlift
40kg thrusters
push ups

15 reps of all 3 , 9 reps of all 3, 6 reps of all 3.
no breaks 9 continuous sets.



missed yest due to a sick child .
So that meant skipping the planned spin class for yesterdays workout.

That was a killer at the end.

not happy with squating of late...could do 140kgh for 8 reps a few weeks ago but anything over 140kg gives me a mental sweat regardless of reps.
I think this is going to be a slow moving plateau breaking exercise.


for next 12 weeks gonna increase my conditioning with metcon style finishers and cardio cutting back a bit on the volume of weight training ie. heavy weight lower reps.

arayess

warm up

Pull Up
BW x 8,8,8,8

DB Walking Lunges
30kg DBs x 8,8,8,8 (8 per leg so 16 steps)

Barbell OHP
75kg x 3,3,3,3


tire flips 5 x 10 - 60 sec intervals

3 x 2mins bag work

enjoyed that but start was unpleasant
had uncomfortable DOMS in quads from Weds took plenty of foam roll and stuff to lessen the pain.
When I got out of bed it was like ffs do i really need to go train

arayess

spin class 45mins
stretching focus on pigeon pose


after a weekend of digging trenches and monday at the match
quick session to sort myself out

arayess

Deadlift
140kg x 3,3,3,3

Dips
BW x 10,10,10,10

Db Rows
42.5kg x 8,8,8,8

stretch

tabata
battling rope 20 sec on / 10 sec off - 8 sets.


first time deadlifting conventional in a long time . 140kg was quite easy but left it at 140kg that as my hip was sore(ish) so I didn't add weight.
Wasn't a technique problem no sharp pain just like hip wasn't used to movement and was stiff at lockout.
was grand by time I was leaving.

otherwise all good , tabata was harder than it looks.

Alf Veedersane

arayess wrote: »

tabata was harder than it looks.

The battle ropes always are.. 20 seconds seem like nothing when you read it. By the 5th round of it it feels like an eternity.

arayess

Alf Veedersane wrote: »

The battle ropes always are.. 20 seconds seem like nothing when you read it. By the 5th round of it it feels like an eternity.

actually was exactly the 5th set I wailed "fcuk my life".

arayess

warm up

Pull Ups
BW x 8,8,8,8

Squat
145kg x 3,3,3,3

Bench
105kg x 4,4,4,4

Back Ext
BW x 15,15,15


no cardio today.

arayess

elliptical machine 10 mins
warm up

Pull Ups
BW x 8,8,8,8

Walking Lunges
32.5kg DBs x 12,12,12,12 ( 6 each leg)

barbell OH Press
80kg x 2,2,2,2

rower
concept 2
max resistance
500m x 5 (60 sec interval)

wanted 30kg DB s but could only find 1 of them
32.5kg was ok but technique-wise wasn't as smooth

arayess

spinning class 45min

arayess

10 mins elliptical machine

some stretch.

Deadlift
150kg x 2,2,2,2

Dips
BW x 10,10,10,10

TRX Row
BW x 10,10,10,10

Deadlift was nice and easy , no hip awkwardness of last time.
Feeling strong in that department, confident a decent PR is coming

time meant no finisher or cardio though.
being 30mins late and multiple trips to the jacks can do that to you :mad:

arayess

10 mins elliptical machine

some stretch.

pull ups
BW x 8,8,8,8

Bench
110kg x 2,2,2,2

Back Ext
BW x 12,12,12


hungover work out . supposed to do squats but that wasn't happening.
bench was easy which was pleasing.
gym freezing which sucked.

arayess

elliptical machine 10 mins
warm up

Pull Ups
BW x 8,8,8,8

Walking Lunges
30kg DBs x 16,16,16,16 ( 8 each leg)

barbell OH Press
75kg x 3,4
70kg x 6
60kg x 10


missed a week cos i was away on business
felt sh1t , season was crap just not feeling it.
I'd a great 3 months training and now it's less great of late.
kinda cheesed off with it,.

arayess

elliptical machine 10 mins
warm up

foam roll on calves

Deadlift
160kg x 2,2,2,2

Dips
BW x 10,10,10,10

cable row, close grip
66kg x 10,10,10,10


no cardio cos I'd to get to work
better today.
deadlift was handy enough

arayess

elliptical machine 10 mins
warm up

rower
concept 2
max resistance
500m x 5 (60 sec interval)


bike - 25min


nothing amazing but I've spent worse lunchtimes.

arayess

elliptical machine 10 mins
warm up

Pull Ups
BW x 8,8,8,8

Bench
105kg x 5,5,3,3(1)(1)

leg press
200kg x 10,10,10,10

Back Ext
BW x 15,15,15

battling ropes
8 rounds 20 sec on / 10 secs off


felt like ****.
everything was sh1t.
squat racks were all full (at 7.15 ..:mad:) so leg pressed instead.
200kg a bit light

arayess

elliptical machine 10 mins
warm up

Pull Ups
BW x 8,8,8,8

Walking Lunges
30kg DBs x 16,16,16,16

barbell OH Press
77.5kg x 3,3,3,3,

back Ext
BW x 12,12,12,12

pigeon pose - really stretched that , some glorious pain in there.

arayess

elliptical machine 5 mins
warm up

deadlift
140kg x 3
160kg x 3,3
140kg x 3

Dips
BW x 10,10,10,10,10

Cable row
73kg x 10,10,10,10,10

KB Swing
20kg x 75

stretch hamstrings.

hip giving me grief on right side , not painful just like it went dead.
booking physio now

Dips were a different kinda variant I wanted to try , more chest involvement.
KB swing was ok , heart racing but reckon I could go heavier. went light as I'd never done those reps before. next time will try 25kg and see where we go.

arayess

elliptical machine 10 mins
warm up

pull up
BW x 8,8,8,8

Bench
110kg x 3,3,3,3

Landmine Squat
25kg x 12,12
35kg x 12,12

30 min spin class HIIT


week off fixing my hip and doing the christmas party circuit.
all done now.
gonna avoid back squat for a little while
landmine was a bit different and kinda taxing.

arayess

Tues 22/12/2015

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 3
82.5kg x 2,2,1
60kg x 10


Cable Row
79kg x 12,12,12,12

arayess

elliptical machine 10 mins
warm up

bench
100kg x 5 x 5
110kg x 5 x 1
70kg x 15

incline bench
80kg x 3 x 6

Db Bench
30kg x 4 x 8

iso hold barbell curl
10kg x 3 x 5
15kg x 2 x 5

DB Curl
22.5kg x 3 x 12

Plank
BW x 2 x 60secs

arayess

Warm up
foam rolling

Squat
140kg x 3 x 5
80kg x 20

Front Squat
60kg x 2 x 6

Leg Curl
52kg x 4 x 8

pullthru
30kg x 3 x 12

DB side bend
20kg x 2 x 8

landmine
bar x 10
20kg x 12

arayess

Warm up
foam rolling

Barbell OHP
70kg x 5 x 5

db lateral raise
7.5kg x 2 x 12
10kg x 2 x 12

barbell front raise
15kg x 4 x 10

Rear delt machine
45kg x 3 x 15

Dips
BW x 3 x 12

Skull crushers
20kg x 6 x 15

hanging Leg Raises
BW x 3 x 12

arayess

Warm up
foam rolling

trap bar Deadlift
140kg x 5 x 5

DB Shrugs
35kg x 20
40kg x 2 x 20
42.5kg x 2 x 20

DB farmer walk
50kg x 4 x 1 lap (20 m)

chin up
BW x 5 x 5

DB Row
45kg x 4 x 6

Straight arm Pulldown
32kg x 5 x 15

arayess

elliptical machine 10 mins
warm up

bench
100kg x 5 x 5
112.5kg x 5 x 1
80kg x 12

incline bench
70kg x 3 x 6

Db Bench
32.5kg x 4 x 6

iso hold barbell curl
15kg x 3 x 5 (per arm)

DB Curl
25kg x 4 x 8
20kg x 1 x 10

RKC Plank
BW x 1 x 15secs
BW x 1 X 20sec


Good to be back
been sick last week , had to go doctors to and fork out 50e and missed 4 days on the job . seem fixed now.
.

arayess

elliptical machine 10 mins
warm up

foam rolling

Squat
140kg x 1 x 5
142.5kg x 2 x 5
90kg x 1 x 20

Front Squat
70kg x 2 x 6

Sled drag
40kg x 1 x 20m
60kg x 5 x 20m

landmine
30kg x 2 x 10

*
in shower and realised I forget leg curls.
wasn't hardcore enough to go back out and do them

arayess

elliptical machine 10 mins
warm up

db lateral raise
7kg x 2 x 12
10kg x 2 x 12

barbell front raise
20kg x 4 x 10

Facepulls
30kg x 3 x 15

Barbell OHP
70kg x 3 x 5
60kg x 2 x 5

Dips
BW x 3 x 12

Skull crushers
30kg x 6 x 12


6:15am 4 racks all taken so did accessory work first
fried triceps and thus OHP wasn't completed in its intended glory
planned on 5x5 @ 70kg but wasn't to be.

otherwise all good.

calories consistent @ 2750 per day for past 10 days measured on myfitness
seeing results.

arayess

spin class - 45min

abs wheel - 3 x 15

ninamc

arayess wrote: »

*
in shower and realised I forget leg curls.
wasn't hardcore enough to go back out and do them

Thought that was going to read "in shower and realised I forgot towel"
thinking to myself, yes I'm not the only one that's happened to

arayess

ninamc wrote: »

Thought that was going to read "in shower and realised I forgot towel"
thinking to myself, yes I'm not the only one that's happened to

Ha ha
oh that happened before and I drove home wringing wet in sweaty clothes. which wasn't pleasant..

arayess

Warm up
elliptical machine 10 mins

some hockey ball in my lower back

trap bar Deadlift
140kg x 1 x 5
150kg x 4 x 5

DB farmer walk
50kg x 4 x 1 lap (20 m)

DB Shrugs
42.5kg x 5 x 15

chin up
BW x 5 x 5

Straight arm Pulldown
32kg x 5 x 15

arayess

elliptical machine 10 mins
warm up

foam rolling

Squat
140kg x 1 x 5
145kg x 2 x 5
90kg x 1 x 20

Front Squat
75kg x 2 x 6

Sled drag
75kg x 6 x 20m

pull thru
36kg x 3 x 15

arayess

elliptical machine 10 mins
warm up

bench
100kg x 5 x 5
115kg x 5 x 1
80kg x 8

incline bench
70kg x 3 x 6

Db Bench
30kg x 4 x 8

iso hold barbell curl
15kg x 3 x 5 (per arm)

DB Curl
25kg x 4 x 8

RKC Plank
BW x 3 X 20sec

arayess

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 2 x 5
70kg x 1 x 3
60kg x 1 x 5

db lateral raise
7.5kg x 1 x 12
10kg x 3 x 12

barbell front raise
20kg x 4 x 10

Rear delt machine
45kg x 1 x 15
32kg x 2 x 15

Dips
BW x 3 x 12

EZ-Bar Skull crushers
30kg x 6 x 15

Ab Wheel
BW x 2 x 20


i've never have been to cork before, rectified that last weekend with copious amounts of beer. so back training today.
OHP just wasn't working for some reason, no real reason.

rear delt machine after first set I tried something different.
I read this yesterday

https://www.t-nation.com/training/tip-do-the-pure-cable-flye-for-pecs

and during training I had a brainwave that is it worked for flyes why not rear delt machine.
so I press against handles with my wrist instead of gripping it with my hand.

and it did - took arms out of movement and felt a much harder workout isolated to where it should be.

arayess

Warm up


trap bar Deadlift
150kg x 5 x 5

DB Shrugs
40kg x 5 x 20

chin up
BW x 5 x 5

DB Row
40kg x 1 x 10


close grip cable row
79kg x 3 x 10


i assume trap bar is 20kg like normal bar , somebody said it was 35kg.

couldn't do farmers walk as there was a class on the track . flyefit is a bit of a fraud like that - loadsa gear but they take up the track with classes.
not to mention my number gripe , PT's taking up huge parts of the track developing some obstacle course for the clients so they can appear "in the know" or some sh1t like that

grip fried after 1 set of rows so moved to cable rows.

Alf Veedersane

arayess wrote: »

i assume trap bar is 20kg like normal bar , somebody said it was 35kg.

If it's one that's a little over 5ft, then I'd assume 20kg as well.

arayess

45 min spinning class.

arayess

elliptical machine 10 mins
warm up

bench
102.5kg x 5 x 5
115kg x 5 x 1


incline DB bench
32.5kg x 3 x 8

Chest Press
30kg x 5 x 8

iso hold barbell curl
20kg x 3 x 5 (per arm)

Arm Curl machine
various weights x 6 x 10

arayess

elliptical machine 10 mins
warm up

foam rolling

Squat
145kg x 2 x 5
90kg x 1 x 20

Front Squat
75kg x 3 x 6

pull thru
32kg x 3 x 15

Sled drag
75kg x 6 x 20m

arayess

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 5 x 5

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

Rear delt machine
39kg x 3 x 15

Dips
BW x 3 x 12

hang leg raise head height
BW x 1 x 8

first time doing those leg raises..was ok
supposed to do 2 set but left elbow left a little tender when i gripped for round 2.
so played it safe

OHP was decent , much better than last weeks disaster.

arayess

spin class 45min

felt run down lately so took a few days off.
feel better now

arayess

TUES 09/02/2016

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 2 x 5
72.5kg x 2 x 5

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

Db reverse flys
5kg x 3 x 15

Dips
BW x 3 x 12

tricep pulldown
60kg x 6 x 15 - various grips

hang leg raise
BW x 1 x 10

arayess

spinning 45mins.

arayess

elliptical machine 10 mins
warm up

Trap bar DL
140kg x 1 x 5
160kg x 3 x 5

Seated Cable Row
79kg x 4 x 12

Chin up
BW x 5 x 5


wasn't in humour after that so went home.
was training at 7pm instead of 6am and didn't feel too energetic
lunch out earlier didn't help
What i did was good though , nice and smooth all round

arayess

bike 5 mins
warm up

bench
102.5kg x 5 x 5
115kg x 3 x 1
117.5kg x 2 x 1
80kg x 12

incline bench
70kg x 3 x 6

Chest Press
40kg x 1 x 12
60kg x 1 x 6
50kg x 1 x 6
40kg x 2 x 12

db curl
25kg x 3 x 8

one-arm KB carry
40kg x 8 x 40meters (2 laps of track - 4 set per side)

arayess

elliptical machine 10 mins
warm up

Squat
145kg x 2 x 5
145kg x 1 x 2
95kg x 20

Front Squat
80kg x 2 x 6

lying Leg Curl
25kg x 1 x 12
35kg x 3 x 12

arayess

elliptical machine 10 mins
warm up

Barbell OHP
70kg x 3 x 5

Machine shoulder press
30kg x 3 x 12

db lateral raise
10kg x 4 x 12

barbell front raise
20kg x 4 x 10

Db chest supported rear fly
8kg x 3 x 15

Dips
BW x 3 x 12

tricep pulldown
60kg x 2 x 15

hamstring are sore from sunday. sore as f...
as a result I found this unpleasantish.