A is for Accountability

twiddleypop

Bench closed grip
45x12x2
55x15x4

Shoulder press
30x12
35x12
40x12
45x8

Skull crushers

10x12
15x15x2

Reverse flys
4x12

Bicep curls
4x12

Bench 21sx3
Haaaard

Then did a spin class which was very half arsed to be honest my hamstrings weren't cooperating after yesterday

Plus was hungry

twiddleypop

quats
Warm ups 105x12x12x8x8
Not the best.. probably should have powered through a bit more...was waiting aggges for rack to free up and then felt a bit rushed
Front squats
45x12
65x15x2

Walking Lunges 45bar
1x12 el
55x12 el x 2
Still my least favorite exercise ever

Double KB rows never did these before I likey
5x12

Vups
5x12
Never did these before either ehhh think I was doing them arseways will watch YouTube video later..

Leg extension
3x1 minute w/ minute rest... send help

Got the old nutrition a lot better last few weeks. Loads of events coming up the next few weeks though so we'll see if I can hold it together. Forgot that I actually really love cooking so been trawling (the millions) of healthy food blogs and trying load of new recipes. Indian,mexican Caribbean and anything spicy basically!

twiddleypop

Jinxed myself with that nutrition is going well post was in the cinema last night and had more peanut butter cups than I should have. Delicious though!

Yesterday
Did a stretching/mobility and cardio session.

Today
Bench
Warm ups
65x20x15x15x15

Incline db press
Used 15 lb 20 25 30
4x15

Lat raises
8lbx15
10lbx20x2

Lat pull down
5x12

Push ups
I'm able to do full ones but not after all the above.
Did 2 full sets of 8 and then faceplanted..
Girl ones 12x3

Tricep push downs
3x1min


10 min interval sprints at the end with 2 minute walk either side.

twiddleypop

Usually deadlift friday or Saturday but good night sleep, full of energy and got to the gym early so decided to just move it today lest I be bolloxed and not feeling like it tomorrow


Warm up sets
145x15x4

Step ups
4x12 el first without weight second with 10lbs each hand then 2 sets with 15lb each hand

Rdls
Warm ups
105x20x20

Rows
5x15 65lb

Ab roll outs
4x15

Hamstring curls
3x1 minute
(Have a ball tomorrow night doubt I'll last 5 minutes in heels )

Got a nespresso in work and I know that it's awful for the environment but oh my god it's amazing coffee ...

Coffees not bad for you right? Honestly the way some people go on about coffee you'd think it was heroin.

Alf Veedersane

twiddleypop wrote: »

Coffees not bad for you right? Honestly the way some people go on about coffee you'd think it was heroin.

In a good way or bad way? :pac:

twiddleypop

[Ee=Alf Veedersane;101123870]

twiddleypop wrote: »

Coffees not bad for you right? Honestly the way some people go on about coffee you'd think it was heroin.

In a good way or bad way? :pac:[/quote]

In a bad way... I can quit whenever I want! I have 2, at most 3 a day. I need the first one want the second one and a third one if I'm tired. Yeah but everyone passes comment on my coffee consumption as if I was doing something damaging to my health (like heroin) And they're only small cups lol


Close grip bench
45x12
55x10
60x23x20x18x15

Shoulder press
30x12
35x12
40x12
50x8

Skull crushers
10lbx12
15lb 2x25

Flys
5x12 5lb, then 8lb

Bicep curls 4x12
15lb, 20lb, 25lbx3
Got 8 reps in at 30lb

Bench 21sx3
And walked on the treadmill for half an hour or so

Not bad considering I had a rough night. I was at a ball thing didn't drink much actually just got 3 hours sleep. Calf Dom's awful from wearing heels

twiddleypop

Bench warm ups

60x17x17x15x13

Dumbell press
3x12
15,20,25
30lbsx8

Lat raises
8lbx25
10lbx10

Lat pulls downs 5x12
Push ups 2x8 full 3x12 girl

Tricep push down 1 minute on 1 off

Plan for Monday's is usually squat but benched today because (don't know how) forgot my gym bag and had to fly home to shower and change before work so wouldn't have had time to squat..

Would be common for me to forget an item of clothing, make up, hair brush, a towel etc but the entire bag? A new low.

twiddleypop

Squats
105x12x3, 105x10
Lunges
With barx12 el
With 65x12x2

Front squats
65x20x2

Double Kettlebell rows
5x12

Vups 5x12

Hamstring curl 1 min on 1 min off

That went so so much better than last week. Finally went to the boxing gym near my house last night and ehhhhh sort of found myself in the middle of a "boxercise class" wielding a 5lb weight. Super toned up now nooooot.

Anyway they only do actual boxing lessons Wednesday and Monday I think so might go later if I'm not too tired and give it another chance. My housemate says that the Monday and Wednesday class are better and harder so we shall see.

twiddleypop

Closed grip bench
Warm up sets
65x20x18x15x14

Overhead press
30x12
35x8
40x3
45x1
50x1
55x1 (Pr pretty sure and felt easy!)
With dumbells 15x15

Skull crushers
1x12
2x25

Incline flys 5x12 awful craic cos the bench was stink!

Bicep curls
5x12 from 15lb to 25lb and 6 reps at 30.

Bench
21sx3

Had to work late the other night... didn't get to boxing but definitely the major advantage of gym in the morning nothing gets in the way.

twiddleypop

Deadlifts
Warm ups
Deadlifts 155x15x4
Ha my boss was in the gym this morning admiring my strength lol. I made a joke about how sexist he was always asking the men to carry boxes of files but kicking myself now.

Step ups 4x12 el
RDLS
Warm ups
125x20x2

Rows
55x12x3
65x12x2

There was classes on so couldnt get the ab roller..
Did cable crunches 3x20 and palof presses kneeling 3x12 each side

Hamstring curl 1 min on 1 min off

Then realised I did them on squat day when I should have done leg extensions so did those too..

twiddleypop

Benched today again

Warm ups
65x17x15x15x15 Happy there was no drop off but grinded haaaaaaaard

Incline Dumbbell Press
3x12
20,25,30

Lat raises
2x25

Lat pull downs
5x12

Push ups
5x12

Tricep pushdowns
minute on minute off

Burnt good, will hurt tomorrow



I actually really like the feeling of Chest doms even though the first time I ever had it I thought I was having chest pains.

twiddleypop

Ah a great day Monday followed by an awful one today! Don't know what the hell was wrong with me but had a sick tummy all day but managed:


Squats
Warm ups
115x8x8x5x5 awful even the bar felt like a tonne weight


Front squats
65x12x2

Lunges just the bar
3x12 each leg

Kettle bell rows
5x12 just the light ones

V sit ups
5x12
Leg extensions
3x1minute on one off

Knocked for six hopefully its just a 24hr thing.

twiddleypop

Warm up sets
Closed grip bench
70x12x12x10x10 Weeeeeeeak and never had a bar move that slow

Overhead press
30x12
35x8
40x8
45x8

With dumbells 15x15

Skull crushers
2x20

Incline flys 5x12
Bicep curls
5x12 from 15lb to 20lb

Bench
21sx3

Tummy better I think but still weak as f and that made me sweat way more than it should have.

twiddleypop

Back to full strength and appetite lol. Ugh it's only 12pm and I already feel like there will be absolutely no feeding me today.

Deadlifts
Warm ups
185x12x12x10x ehhh 9 and a half the 10th don't really come up

Step ups
4x12 el

Rdls
145x25x2

Rows
5x12

Ab roll outs
5x12

Hamstring curls
Minute on minute off x3
Felt so good even did 10 mins on the cross trainer and some skipping
Burst a blister on my hand doing pull ups during the week which never happened to me before but stung. Was so happy not to be feeling like a weakling it didn't affect things too much.

So I have gone to the MMA gym a few times now doing muay thai and Brazilian jiu-jitsu classes and I'm so glad I went there instead of just joining the boxing gym.. it's so good (by good I mean it's tough) The teachers are class and its actually learning to fight. It's more expensive and a bit out of my way but it's worth it to do what I want to do. One of the coaches does great stretching and mobility drills too really knows his stuff which is great! My flexibility is decent and I found it really tough. Also I'm awful at skipping.

Me and another female beginner last night in jiu-jitsu last night had the most polite choke hold practise ever it was very funny, pulling each other's ponytails out of the way first and everything. Meanwhile the more experienced dudes were literally trying to murder each other.

twiddleypop

75x15x15x12x12

Incline Db
4x12
20 35 30 30

Lat raises
3xlots

Lat pull downs 5x12

Push ups
5x12 these have got much better

Tricep pushdowns
3x 1 min on I min off

Yesterday's active rest day was yoga and 2 hours of paddle boarding in windy conditions tough but so much fun! Upper body hates me right now

twiddleypop

Squats
Warm ups
115x10x10x10x8


Front squats
65x15
70x15

Lunges just the bar
1x12 each leg
With 65lbs 2x12 e/l almost died..

Kettle bell rows
1x12 yellow
3x12 orange
1x12 yellow (think yellows are 8kg and orange are 12kg)

V sit ups
5x12
Leg extentions
3x1minute on one off

Great success. Not impressed I had to do it outside but got it done in the nick of time before it started lashing. Nice drop in temperature though the last few weeks though from mid 30 degrees to mid to low 20s meaning I can go for lunch time and evening walks again which I really missed!

Eh still can't understand why there are three smith machines, 4 glute kickback/"butt blaster" machines AND ONLY ONE SQUAT RACK inside the gym.

Did some sprints and skipping outside yesterday morning too just because I was awake but wanted a change of scenery. Long walk after work

twiddleypop

Closed grip bench
70x12x12x12x10

Overhead press
35x12
40x8
45x8x2

With dumbells 20x15
15x15

Skull crushers
3x25 with 15lbs

Incline flys 5x12

Bicep curls
5x12 from 15lb, 25, 30 then back to 25.. weird problem but able to lift the weight but the dumbells are really big and bulky wheras I think the dumbells in raw were the same weight but not as big. So I can't get them around my body

Bench
21sx3

10 mins on stairmaster. All with no headphones. Pleased with that because I was at jiu jitsu and muay thai for three hours last night. Which isn't as mad as it sounds. A lot of watching and learning honestly, not like I was flat out for the full three hours. From now on though will probably change my days and take a rest day Fridays. I don't actually know where the energy came from for that workout actually, I was stuck to the bed and really contemplating not going so yeah funny how that goes sometimes

twiddleypop

Deadlifts
Warm ups
175x12x12x12x10 not great hamstrings are so tight and sore couldn't get into position so kept the weight same as last week.

Step ups
4x12 el

Rdls
145x25x2

Rows
5x12

Ab roll outs
5x12

Hamstring curls
Minute on minute off x3

Pull upsx3x3x3.. struggling to get anymore than three unless you count half reps...which I don't.

Trying to do headstands practise most days. I'm so bloody close but keep getting stuck its frustrating me so much. Once I get one I reckon I'll just be upside down ALL THE TIME. Like a bat. I'll just sleep in them. People who can do them make them look so easy, they aren't!

twiddleypop

Bench warm ups
80x11x10x8x8
Yeah felt heavy a few pounds made a big difference
Incline db press
4x12 (20,25,30,30)

Lat raises
3x25

Lat pull downs
5x12

Push-ups
5x12

Tricep pushdowns
1 minute on 1 off
10mins x-trainer medium effort at best

twiddleypop

Yesterday
Squats
Warm ups
120x9x8x6x6


Front squats
Warm ups with the bar
55x10
65x15
70x15

Walking Lunges
1x12 each leg with the bar
2x12 65

Kettle bell rows
1x12 yellow
3x12 orange
1x12 yellow

V sit ups
5x12
Leg extentions

3x1minute on one off

Today

Closed grip bench
70x12x12x12x10

Overhead press
35x12
40x8
45x8
55x6

With dumbells
15x15
10x20

Skull crushers
3x25 with 15lbs

Incline flys 5x12

Bicep curls
5x12 First set 15lbs rest with 2

Bench
21sx3

twiddleypop

So I deadlifted Saturday and forgot my phone and then forgot to even write it down straight away. So this is what I did (roughly)

175x12x10
185x8x2
Eh vaguely remember thinking I was supposed to be doing 175 then went to 185 because it was feeling easy (ish)

Step ups
4x12 el used kettlebells for weight

Rdls
135x25x2

Rows
5x12

Ab roll outs
5x12



Hamstring curls
Minute on minute off x3

Then went swimming

Today.

New program and new headphones

Bench
Warm up sets
70x17x17x15x15x12

Incline Bench
Bar for 12
50x15x3

Facepulls
3x25

Seated Rows
5x15

Floor press
20lbs x15 (someone has the 25s)
30lbsx15x3
30lbsx10

twiddleypop

Squats

105x10x10x12x12x12
Got better as I went on honestly only explanation was didnt do enough warm ups but my last set was the best even if the last rep was a battle

Split squats
5x12 el (no weight moving up to 15lb each hand)

Front squats
70x12x3 (bit more weight next week)

Rows
5x15 65lbs

Banded rows 5x12

Ah one of the great days despite a poor nights sleep after a very interesting Tuesday off work.

Did another scuba diving course and got followed round by a shark for most of it.

The poor nights sleep was due to pondering the meaning of life etc after my near death experience. Large quantites of tea and chocolate were consumed to help with the shock may not have helped the sleep situation but perhaps fueled todays training.

Is being chased by a shark an active rest day?

(I'm exaggerating a bit, apparantly reef sharks are harlmless. I didn't know that at time though apparantly its unusual to be followed by one but it's because humans are feeding them)

twiddleypop

Wgb
Bar x 12 x 2
60x25x25x22x22

OHP
30x15
35x12
40x12
45x12
50x12
55x10

Skull crushers
3x25

Incline flys
5x15

Bicep curls
5x15

Wanted to do some cardio at the end but was caught for time due to being disorganised this morning. Might go back later or go to yoga. Was so knackered yesterday but good food, tea with friends and sleep cures all.

twiddleypop

Deadlifts (from Saturday)
Lots of stretching and rolling and a sliotar buried in my lats for a while. Noticed how tight they were last night in yoga.
Usual Warm up sets
165x15x3
165x12x2

RDLs
Warm ups x tonnes
145x12x4
my fave

Step ups (on a fancy step up machine that I noticed a while ago)
5x12 el (took a while to figure it out)
Lat pull-down 5x15

Ab roll outs 5x15



Went to spin yesterday, to shake off the (very slight) hangover.

Today

Bench
Warm up sets
75x12x10x8x8x8
That felt heavy as foook


Incline Bench
35 Bar
45x8
50x1
50x12x2
50x10

Facepulls
3x25

Seated Rows
5x15

Floor press
20lbs x15
25x15x3 (waiting for the 30s)
30x12

Not efficient with time today.. not bothered though think I will go to muay thai tonight. Rest tomorrow (will do something light in the morning cos I'm gonna be awake at 6 anyway), big dinner for friends birthday tomorrow night squat Wednesday. Hairy few days nutrition/booze wise but had to go out for Halloween I love it :devil:

twiddleypop

Squats
110x8x8x8x5x5

Ahh big drop off

Split squats

5x12el

Front squats
Barx12
65x3
75x12x3

Rows
65x12x5

No time for core work will do later!

twiddleypop

Wide Grip Bench
65x23x23x20x18

Overhead press
30x15
35x12
45x12
55x8
65x5 (Yay that's after coming on great,remember thinking I could overhead press a bar around this time last year and getting it up for one rep almost killed me.)

Skull crushers
3x25

Incline Flys
5x15 (confession I have been doing reverse flys by accident)

Bicep Curls (using bar instead of dumbells find it a good bit easier)
5x15

And did my banded plank rows from yesterday
4x12 each side

They are really hard. Which is great because I generally find core work easy.

Cardio somewhat neglected this week apart from muay thai so think I will just do a good cardio session tomorrow and writing it here so I'll actually do it... :sick:

twiddleypop

PS I did do that cardio on Friday, 10 minutes stairmaster, 15 minutes sprints

Deadlifts
175x10X10X9X8X8
Nooot so easy

RDLs

145x12x4


Step ups

5x12 el with the step up machine thing

Lat pull-down 5x15

Ab roll outs 5x15

Heading to a steakhouse for dinner tonight and would gladly eat it now only 10am though
Gonna be a looong day

Today

Birthday Benching

75x12x12x12x10x10
Weight worked out the same as last week and a good few extra reps (probably the excess birthday calories over the weekend)

Incline Bench

45x12
50x12x4

Facepulls
3x25

Seated Rows
5x15

Floor press
20lbs x15
30lbsx12x4
Don't know if I will quite be able to lift the 35s up myself but will try next week

My annual Halloween - Birthday - Christmas diet decline has begun!

To be honest, don't feel too wonderful so will make an effort with good food this week. Really had a lovely birthday weekend so I'm not bothered and ready to train hard this week. Definitely feel like a few MMA classes might happen this week in the #maclife spirit

Alf Veedersane

Happy birthday

twiddleypop

Alf Veedersane wrote: »

Happy birthday

Thank you!

Wide Grip Bench
Warm ups
70x18x15x15x15x12

Shoulder Press
35 Barx15
40x12
45x12
50x8x2

Skull crushers
3x25

Incline flys
5x15
15lbs to 20lbs

Bicep Curls
5x15

Ahh couldn't cope with training legs today, didn't get a winks sleep what with the world ending etc
Yeah got sucked into watching the election results so feel like death

Today

Squats 115x6x6x5x5x5
Happy enough. Felt better than last week. Always goes so so much better when I manage to get in the rack inside in front of the mirror. I know I should be able to feel my set up but I'm much better at seeing it. I don't stare at myself but I know by looking how far my apart legs should be and once I can see my arse down far enough I look up and drive up..

Split squats
5x12 each leg (Found these awful awkward at first but getting the hang)

Front Squats
Warm ups
85X12X3

Rows 5x15
65lbs

Banded planks

5x15


Much needed early night world of good. Yesterday was the worst day ever. Bank holiday this weekend caaan't wait. Will be quite busy in work for the next while so will be making most of morning gym sessions.

twiddleypop

Deadlifts
185x8x8x5x5x5
Yep things are getting heavy

RDLs
Loads of warm ups
145x12x4
Step ups
5x12 el
Lat pull-down
5x15
Went to pin 7 for 12 reps, pretty sure I haven't got 12 reps with that much before.

Ab wheel was stuck in the studio with a class on so did banded planks and plank ups instead. Lost count but it was lots.
Wifi has been awful in gym last few weeks so been jotting down stuff in the notes on my phone then posting it later..

Bank holiday Monday benching
Warm ups
80x10x10x10x10x11
Happy with that, started moving verrry slow towards the end but was determined not to let them drop off.

Incline bench
Warm ups
65x12x4

Face pulls
3x25

Seated rows
5x15
Dropped back a pin and did 20

Floor press
5x12 from 20lbs to 30lbs

Then 10 mins on stairmaster

So glad I threw myself out of bed and got it done early, a days diving ahead!
Went diving yesterday too and honestly it just makes you soooo hungry. Apparantly it does burn hundreds of calories which I kind of think is bull because it's not that physical. Anyway who cares finally saw a turtle!

twiddleypop

Squats 120x5x5x3x3x3
Could have been better

Split squats
5x12 each leg

Front Squats

Warm ups
85X12X3
Somehow managed to do an extra set of back squats 65x10, had the bar on my back and had them done before I realized it was too easy duh Will be making sure to make time for coffee in future

Rows 5x15
65lbs

Banded planks

5x15

So I have one week left on this, then I'll have a few days and I'm going on holidays. So might just do a bit of a de-load and get back into it after holidays.

twiddleypop

Wide Grip Bench
Had to bench outside today it was really annoying because the bench was wobbly anyway (surface uneven)

75x20x18x16x12x12x8
Don't know how but threw in a 6th

Shoulder press
35 BAR X 12
40X12
45X8X4

Skull crushers
3x25 up to 30lbs

Incline Press
5x15 up to 25lbs

Bicep curls
5x15 up to 50 lbs
(Small increases in weight for three of the above)

twiddleypop

Deadlifts
195x3x3x2x2

Rdls
Warm ups
150x12

Step ups
4x12 el

Lat pull downs
5x12

Cable crunches x loads

Happy enough. Have a gaelic match later so didnt bother with cardio, had training for it last night too.

COH

twiddleypop wrote: »

Squats 120x5x5x3x3x3

So I have one week left on this, then I'll have a few days and I'm going on holidays. So might just do a bit of a de-load and get back into it after holidays.

Negative on the deload - push hard til departure... just follow the same progression

Deload & recover on hols instead

twiddleypop

COH wrote: »

twiddleypop wrote: »

Squats 120x5x5x3x3x3

So I have one week left on this, then I'll have a few days and I'm going on holidays. So might just do a bit of a de-load and get back into it after holidays.

Negative on the deload - push hard til departure... just follow the same progression

Deload & recover on hols instead

Aye aye captain!

twiddleypop

Bench
85x8x8x8x5x5
So that's 82%
Last reps of last sets moved verrry slow

Inline bench
70x15x4

Face pulls
3x25

Seated rows
4x15

Floor press
4x12

Pretty happy with that

twiddleypop

Squats
125x3x3x2x2x2
I really think my squats have regressed and my deadlifts have improved in the past month or so.. not really happy at all.

Split squats
12x5 e/l

Front squats
3x13 working to 85lbs

Rows
5x12
Last two sets with 70lbs

Banded rows
5x12

Did muay thai last night and it wasn't hard at all, barely broke a sweat so had planned to do some cardio today but as if that happened did extra stretching and mobility instead. Sweated plenty squatting anyway :P

I'm fierce p*issed off listening to nonsense about dieting and exercise.

Why do smart people do stupid diets? Especially women. I won't continue this rant. If I got started I'd never stop.

twiddleypop

Wide grip bench
70x18x18x18x15x15

Shoulder press
Warm ups
50x8x8x6

Skull crushers
3x25

Incline flys
5x12

Bicep curls
5x12

Deadlifts
Warm ups
200x3x2x2x2x2
Harrrd
Rdls
145x12x4

Step ups
5x12 el

Lat pull downs
5x12

Ab roll outs
5x12

Yep all good ðŸ˜႒