A is for Accountability

twiddleypop

Not so brief intro..

I started training in RAW about a year ago with COH.. made progress got super fit and strong and was pretty sure that I had the gym and nutrition nailed for life.

Emigrated in February and I feel like in the last few weeks I've been slacking. I love training but have got a bit lazy. I have been doing crossfit along with my own training but pretty much been pissing against the wind by not having nutrition locked down. I want to start this thread purely for accountability. Thought about a Facebook/Instagram page but think there's just enough of that going on and since boards is where I started off strength training, this is where I decided to come back to.

I haven't lost strength at all but it's time to start building again and set some PRs. After a couple of months of crossfit I kind of decided it's not for me. Its an option as part of the gym membership and honestly the coaches aren't great, its too busy and you have to share racks meaning you're not always lifting as much as you could. Plus they're not that strength focused and people are constantly and I mean constantly getting injured. Will be returning to powerlifting training plus a bit of cardio.

I'm getting a car next week and it's going to help me so much. I have been cycling everywhere and it's so hot. It's hard to push yourself to cycle 5km in 30 degrees dead heat and then train. Hoping the car will give me a reason to stay off the booze aswell, doing far too much drinking here.

Not going to do anything harsh foodwise, just going back to tracking properly with MFP, avoiding alcohol, sugar. Lots of meat, veg, eggs, nuts, healthy carbs basically. Living on an island has left me on an extended holiday mode,lots of eating out, socialising and meeting new people so time to reign it in a bit.

twiddleypop

Training from today:

Squats
Bar 2 x 10
30kg 1x10
35kg 1x10
40kg 1x8
45kg 1x3
50kg 6x6

Paused squats 3 seconds
35kg 4x8

RDLs
20kgx10
30kgx10
40kgx8
50kgx8
55kgx8

Lunges
4x12 EL

Leg Extension and Hamstring Curl
4x12

And probably a 10km cycle roughly. Food all good today. Maybe a bit too little but was bank holiday here today so stayed in bed this morning and will be in bed early tonight so a short day if that makes sense

twiddleypop

Bench today hampered by a slight shoulder niggle I picked up last week. Thought it was fine but it started to play up will get it checked if it persists. Kept things lightish for that reason

I'm changing to pounds because that's what they use here bloody confusing but anyway.

Bench
35lb bar x 20 (45s all in use)
55lbx10x2
65lbx8
75lb 8x3

Incline bench
35lb Bar x 20
55lb x20
60lbx8x3

Shoulder press
10lbx20
12lbx2x20
15lbx15
5lbx20
Would usually be doing a good bit heavier

Bicep curl with bar
30lbx15
40lbx12x3
50lbx12

Tricep pushdown
5x12

Lat raises
4x12

10 min intervals on the stairmaster my new cardio weapon of choice not because I enjoy it or because it's trendy but because if I don't move my arse I'll fall off

Getting off work early tomorrow to go bowling with my team so no gym. Lots of socialising with work. Free bar and fried food almost weekly not to mention the birthday cakes. On the ball today though :-)
I'd also like to mention that I'm a woman not a weakling in case it wasn't obvious

COH

Excellent

twiddleypop

Deadlifts
55x12x2
75x12
95x10
105x8
125x6
145x6
155x3x4

Speed deadlift
105x6x3

Front squats
Bar x 10 x2
55x8
65x8
75x8
75x10

Rows
35x12
55x12
60x12x2

Lat pull down
3x12
75x7
Back to 60x 12

Lat raises 4x12

Be lying if I said I enjoyed that it's so hot (32 degree) never usually train this late want to start training in the morning again from next week.

twiddleypop

All in lbs
45x10x2
65x10
75x10
95x8
110x1
120 5x5
Paused
85 4x8

RDLs
45x12
65x12
95x8
115x8
125x8

Split Squats and kicks
4x12 Smith machine 80lbs

Leg extension and curls
4x12 working up to 6th pin

Felt fabulous but won't tomorrow
Had gaelic matches all day Saturday and went to yoga and a boxing workout on the beach yesterday then swimming/snorkeling so pretty active weekend. Best week of food in a while too honestly despite a sneaky 3 drinks Saturday. Got a friend staying with me for a few days now so will struggle between being a fab hostess and eating properly. Probably will be eating out quite a bit this week too

twiddleypop

Bench
45x12x2
55x10
65x10
75x8
85x2x4

Incline Bench
35x12
55x8
60x8
65x4
55x8

Shoulder press
10x12
15x12
20x8
15x12
10x15

Bicep curl barbell
30x12
40x12
50x12
40x12

Tricep rope pull downs
4x12 working up to 80

Lat raises
4x12 10 pounds each hand

5 mins sprints that's all I had time for..

Did a quick 45 min cardio session yesterday. Intervals on stairmaster, sprints and some core stuff

twiddleypop

Deadlifts
75x8x3
95x8
115x6
125x1
145x1
165x1
185x1x6


Speed deadlift
125x6x3

Front squats
35x12x2
55x10
75x10
85x8

Rows
30x12
40x12
50x12
70x12 had to surrender squat rack and use the small barbells no 60s but well able for 70 will should for more next week

Lat pulldown
50x12
60x12
60x12
75x6
60x6

And really had to go had meeting in work. Probably could have been a bit more efficient with time but so many miles better than my deadlift session last week I'm happy enough

Deadlifts have suffered the most of all my lifts since moving, probably always needed the most instruction on them from COH but they've started going really well again. When I next test not expecting to add much because I've really only started to do heavyish again. Crossfit class did not focus on deadlifts much.

Also in the water a lot over here and it's softening my callouses that I did nothing but complain about when I first started lifting, now I know I need them

In other ridiculous problems I stepped on iguana **** in my bare socks.

twiddleypop

Wifi in the gym not working this morning but actually remembered where abouts I was last week

Squats
35x10x2
55x10
75x10
95x3
115x1
125x4x3

Paused (evil)
85 4x8

RDLs
45x12
65x12
85x12
115x8
135x8 no bother

Walking lunges
4x12 each leg

Leg extension
3x12
1x8 7th pin, aim for 10 next week

Hamstring Curl
4x12 6th pin I think

Not a great week of food as predicted. Eating out is nightmare here they're extremely tight with their meat and fish and liberal with carbs. Definitely miss Dublin resteraunts most off all

twiddleypop

Bench was a disaster. Probably didn't give myself enough rest between sets I don't know. Food and sleep fine so can't really account for it

35x12x2
55x12
65x10
75x8
80x1
Failed 87, tried again with a spotter but wouldn't count it I could feel him lifting it but even though he said he didn't
Back to 80 3x3
Incline
35x12
40x12
45x10
57x8x2
Shoulder press
10x12
20x12x9
15x12x2
Curls
40x12x2
50x12x10
40x12
Tricep
4x12 50 65 65 80
Lat raises
4x12

Was so annoyed at failing bench really powered through the rest

twiddleypop

75x12x2
95x10
115x6
135x6
155x3
165x1
185x1
195x2x2
Last set slow to come up

Speed deadlift
115x8x4

Front Squat
35x10
55x10
65x10
75x3
85x8 Need to work on shoulder wrist mobility here really struggling but feel I could do more weight

Front rows
4x12
1x10 at 75
Back to 55 for 15

Lat pulldown used a different machine this week weights different I think
4x12 up to 60

Seated row
Working up to 75

Really enjoyed that

Signed up for some yoga classes so will be interesting to see what effect it will have

twiddleypop

40x12x2
55x12
65x10
75x8
85x8
105x5
115x1
125x1
135x2x3 PR I'm pretty sure

Paused 3 sec
85x8

Rds
45x12
55x12
85x12
105x8
125x8
135x12

Walking lunges
4x12 el

Leg extension 4x12
1x10 7th pin

Hamstring Curl
4x12

More than happy with that

twiddleypop

Bench
45x12x2
55x10
65x8
75x3
80x1
85x1
90x1x1
After failing 87 last week... think the answer was bad set up or just fatigue because that felt ok! Actually made a calculation error there was only supposed to be doing 87 again. Wouldn't have got a second rep though.

Incline bench
45x12x2
55x12
65x8
75x4

Shoulder press 35lb bar
12x2
45x8
40x10
20x20
Bicep curls and tricep pull downs

Same as last week

Lat raises
4x12

Did power yoga and around 20 minutes cardio yesterday.

twiddleypop

Ah raging everything got deleted but something like
Usual warm up sets deadlifts
175x3x4
Speeds
105x12x2
Front squats
Barx 12
65x12
75x12
80x12
Rows
Barx12
55x12
65x12
70x12

Lat pull downs
4x12

Need to get outta bed earlier on deadlift days. Going to shake up the program next week. Then I stopped working on pull ups when i hurt my shoulder and have kind of been messing around with them but going to dedicate more time to getting wide grip ones. Also get myself to the gym 15 mins earlier in the mornings much prefer morning sessions

twiddleypop

Barx12x2
65x10
85x10
95x3
105x12x15

Paused 3 sec
70 4x8

RDLs
Barx12
75x12
95x12
125x12x2

Bulgarian split Squats
4x12

Leg extension and Hamstring Curl

4x12

Decline sit ups 4x12

Learned to scuba dive and tried hot yoga over the weekend. Appetite through the roof lol and I've had to get a cake for a colleague (how selfish of her to have a birthday Monday when everyone is back on their diet) which I will definitely be sampling .

twiddleypop

[font=arial, sans-serif]Bench
Barx12x2
55x10
65 4x2
65 x16[/font]

[font=arial, sans-serif]Closed grip
Barx12
55x5x2
55x12[/font]

[font=arial, sans-serif]Shoulder press
35 barx12
40x12
45x6
35x10[/font]

[font=arial, sans-serif]Ez bar curls (felt awkward haven't done before)
25x12
35x12
45x12x2[/font]

[font=arial, sans-serif]Tricep rope pull downs
4x12[/font]

[font=arial, sans-serif]Palo press 4x12 es[/font]

[font=arial, sans-serif]Forgot about my pull ups til the end[/font]
[font=arial, sans-serif]Holds x 5 between 15 and 20 seconds[/font]
[font=arial, sans-serif]Will have to remember to do them first arms deeead[/font]

twiddleypop

Assisted pull ups number 8x8
Number6x5 number 5x3x2

Deadlifts
65x10
85x10
105x8
125x4
145x3
155x3x8
Rack pulls
Bar
85lbsx5
105x5
135x5 Should have been heavier but hands in bits

Front squat
Barx12
55x15x2

Rows
Bar
55x12
75x12x2

Lat pulldown and face pulls
4x12

Pretty decent. Loving the yoga so far.

Murderous with hunger.

twiddleypop

Negative Chins 3x2
Think I managed a full pull up in there can do one depending on the day

Barx10x2
55x12
75x8
105x3
112x10

Paused
80 8x4

RDLs
55x12
75x12
105x8
125x3

Lunges
4x12
Leg extension
Pin 7 4x12

Hsc
4x12

Decline sit ups
4x12


Very meh didn't sleep great

twiddleypop

Bench

Barx12x2
45x12
55x8
65x4x2
70x8

Closed Grip
55x5x2
55x12

Shoulder Press (Bar)
30lbx 12
40x12
45 Bar x12
55x5
Dumbell shoulder press
10lb each armx 12
5lb x 20

EZ Bar Curl
Bar x12
35x12
45x12
55x12

Tricep Pull down x 12

Lat raises x12

Had time for cardio for once 10 mins stairmaster level 15

Really good but almost vomitted on the stairmaster... Think I'm better not to eat in the mornings, I never really did before but do if I feel hungry. Only had coffee and banana but almost saw it again

twiddleypop

Arg so deadlifts didn't go to plan..

All the plates are outside and they've all got wet and now won't fit on the bars ****ing stupid gonna come back tomorrow and just do my prescribed deadlift stuff

Deadlifts
Warm ups
135x6x4 couldn't get anymore weight on plates got stuck and two guys spent ages trying to pull them back off arggg think I might move gyms can't deal


Fs
35x10
55x10
75x12x2

Rows
Warm ups
65x12

Lat pull downs
4x12

Face pulls
4x12

So basically fannied around for a half an hour with stupid plates and then some accessory work.

Moving gyms. Rudest staff ever you'd swear I was after breaking the equipment when it obviously shouldn't be all kept outside in tropical rain.

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Legs legs

Hamstrings still sore after Saturday

Squats
Barx10x2
65x10
85x8
105x5
115x1
125x11x10
Delighted with that remember quite clearly that being one rep max. Able more reps than last week at heavier weight presumably because the squat rack inside was free and it's not 30 degrees in here

Paused 3 sec
90lb 4x8

RDLs
Kept it light as hamstrings protesting
Worked up to 125x12

Walking Lunges
2x12el with 20lb KB each hand

Leg extension
4x12
Hamstring curl buuurn
4x12

Oops and forgot pullupwork til the end

Negative chins 3x3

twiddleypop

Chin holds by 5

Barx10x2
55x10
65x8
75x6
75x2
80x8 yay. Made a slight mess of the numbers could do with fractional plates
Closed grip
65x5x2
65x15

Overhead
35 barx12
45x8x2
20x12
10x20

Curls
40x12x2
50x12
40x15 someone using ez bar for ages

Tricep rope pull downs

Raises
4x12
Stairmaster 10 mins of torture

Still doing yoga on alternate days making great progress actually in a short time even though performance varies depending on how sore I am from gym

twiddleypop

Deadlifts

Warm up sets working to
180x2x5

Speed deadlifts
105x15

Front squats
Warm ups then
75x15x2

Rows

4x12

Lat pull downs
4x12
1x15

Face pulls
4x12

Yay fun weekend planned

twiddleypop

Squats
Warms ups
135x7x6
So nervous about this mental block I suppose kept thinking that it weighs more than me. Imagined an exit strategy and then it was actually not heavy at all. First set maybe a bit high but wasn't nervous for the second set so looked a lot better.
PR by a long long shot

Paused 3sec
105 4x8 turned strange colour on the last set

Rdls
Barx12
95x12
105x8
135x8
155x8 pretty sure that's a PR too

Lunges
3x12 el (12kg kB each hand, then 45lb bar then 65lb)
First set with kettlebell then thought feck it I'll try with the bar on my back and it was actually easier somehow than having the weight by my side. More balanced.
Hate lunges btw

Then HSC and leg extension
4x12

Once again in work with wet hair and like a drunk 5 year old applied my makeup cos finishing leg extensions is more important.

Workouts around 1hr 15 minutes but first 10-15 is rolling and stretching which must be the most under rated thing on earth. Definitely notice a huge difference when I am diligent with it. Do the limber 11 religiously.

Definitely think yoga is helping with breathing and flexibility. Next big goal is a handstand!

twiddleypop

Bar
55x10
65x6
80x2x4
80x8 Decided to weight same for amrap set because another tiny bit of weight here seems to make a huge difference wanted a ninth but eh

CGB
Barx12
55x12
65x15

Ohp
30x12
45 bar x12
50x8 read a tip about squeezing bum on these worked a treat
Drop set with dumbells
15x15
10x15
5x20

Ez bar curl
Bar
25x12
35x12
45x12
55x12

Tricep rope pushdown
5x12

Lat raises
4x12e


Not doing any "core" stuff cos it's covered in yoga.. going Gaelic training tonight for cardio.
Extremely sore after legs Monday blame the lunges

twiddleypop

Deadlifts

Warm ups to
190x3x3 hhhaaarrd

Speed
135x6x2

Fs
Worked up to 85x8

Rows
4x12
Up to 75

Lat pulldown and face pulls 4x12

One of those days where I think it was more hot and sweaty outside than intense

twiddleypop

Squats warm ups
145x3x2.5x2

Was recording those and wasn't happy with the last rep on the second set so went back and just did 2 more for confidence really. Shooting for 155x2x2 next week and then a deload then test.

Paused squats
105x4x8

Rdls
5x12 working to 145

Lunges 3x12 el
45 bar then two sets with 55
Leg extensions and curls
4x12
Pin 8 on the leg extension for 6 reps for my sins

Sleeping like a baby for someone that is an insomniac. Definitely feel like the peak is near looking forward to testing and going to do a ludicrous amount of yoga and mobility stuff on the deload week to keep myself sane.