it turned into another very boozy weekend. On friday I had my work Xmas party. Thsi started at 12.30pm with a free bar. Needless to say this got very messy. I was dying on Saturday so went for the cure and ended up on the sauce again for the day. So i didnt get much training in and I still felt like shit on monday when i went to workout.
*** Monday 12/12/11***
Bench
5x65kg, 5x75kg, 6x85kg
Inc bench
65kgx 10,10,7,7
pull downs with the V handle
10x40gk, 8x60, 8x60, 7x70kg
Suspension rope dips
knocked out a couple of these, 3,2,2,2 - technique is getting a bit better
finished with some bicep and ab stuff
not a bad workout considering how shit i felt. i hit most of the same numbers i did a few weeks ago.
Tuesday 13/12/11
Training with a buddy-
the usual, running, hitting pads, push ups etc
Wednesday 14/12/11
Squats
warm up sets
3x5x100kg - pretty happy with myself here. all good reps too
lunges
few sets with 20kg plate up to my chest. dont have room to do it with barbell on my back
OHP
warm ups
3x45kg, 3x55kg, 4x60kg
10x40kg, 8x40kg,
CGBP
60kg x 9,9,10
probably my last good workout for the year. I am off home to Ireland tomorrow so it will be:
pints of stout, drops of whiskey, home made brown bread, black and white pudding, pork sausages, rashers, pots of tea, and plenty of afternoon pub drinking sessions.
Merry Xmas everyone! See ye in the gym in the new year
Edit- half this post went missing so I just topped it up
Well its been awhile since logged here. The trip home was unreal. Very indulgent, drinking every day, loads of kebabs etc… but a bloody good time. Though i was absolutely wrecked by the end of it. Time for a bit of detox me thinks.
I did get a couple of workouts in but nothing major. went to the local gym and did weights. whole body type workouts, nothing worth writing about. just did it so i would die the first time i worked out when i got back.
First workout since I got back
Thursday 5/1/12
Bench
8x60kg, 7x75kg, 4x80, 7x85
Inc Bench
10x60kg, 8x65kg, 8x65kg, 10x65kg
LAt pull
12x40, 8x60kg, 7x65kg
Cable row
12x40kg, 8x60kg, 8x65kg
CGBP
60kgx 8,9,10
some bicep curls too
was just trying to ease back in the upper body here.
Friday 6/1/12
Squats
8x60kg, 7x80kg, 5x90, 5x100kg
OHP
cant remember what i did cause i didn’t write it down, but it was nothing major anyway.
face pull
12x20kg, 12x25kg,11x30
some ab stuff
just easing the legs back in
Monday 9/1/12
Bench
5x70kg, 5x80kg, 5x90kg - PR!
Inc bench
10x60kg, 9x65kg, 6x70kg, 6x75kg
dips
bw x 10,10,10,10
Bi curl
ez bar 20kg x 10, 25kgx5, 25kgx6
Hammer rope curl
8x25kg, 10x20kg, 8x20kg
did 3 rounds on the bag after this and some ab stuff
A new boxing gym has opened in my area so going to give that a go tonight.
Tuesday 10/1/12
Went down to the new boxing gym thats opened. Wasnt that it impressed, its a bit more of a “boxing fitness” type place. They do have some serious fighters but you get the feeling that the clientele they are looking for are the fitness crowd with plenty of dosh. Its all locking into contracts and shit like that. The trainers are all ex professional fighters, so they arent just a couple of lads who did the 3 week personal training cert. The training was pretty good all the same. They noticed the different levels and split us up accordingly, and spent a bit of time with each of us. I was talking to one of the trainer afterwards and he said they do do sparring so it might be alright. I ll prob go for the next few months anyway cause there is nothing else in the area and we might be moving then anyway.
*** Wednesday 11/1/12***
Squat
worked up to 105kgx5, then did 60kgx10 deep as i could
OHP
worked up to 50kgx5, 60kgx5 think thats a pr
Lat pull
12x40kg, 8x60, 10x60
Cable row
last set was 9x60kg,cant rememebr the rest
CGBP
65kgx10,10,10
Bit of a mixed workout but I wouldnt to hit different part cause it will be my last workout for the week. Going out to country Victoria for the weekend so there will be no gymming. Will get some cardio in, running hillwalking etc… Also I was in a bit of a rush last night cause I had to go meet a fella about buying a banjo(Cue Deliverance music).
been a terrible couple of days for my training plan. went on the piss on Thursday after work and ended up missing work on Friday and going to the pub at 10am. drank all day there. pretty much the same on Saturday. Sunday I went for a run(even though i was dying). it was about 30 Celsius so i thought it would be good to sweat all the booze out. old brother Valium came to my aid on Sunday night to help me sleep cause i knew id be in the horrors.
Monday 16/1/12
6am - went for 30 light run
Pm training-
Bench
warm ups
3x72.5kg, 3x82.5kg, 4x92.5kg
Inc bench
9x65, 8x70kg, 8x70kg, 8x70kg
Dips
bw x 12,11,10,7
bicep stuff on ez bar, and light stuff on hammer rope curl
few sets of 10 on ab wheel
3 rounds on the bag. it was fucken roasting here yesterday and my bag is out in the sun. i was a ball of sweat after this but felt great. like training in thailand again.
Nice to see another SS log! And another irish person ! Good luck!
Tuesday 17/1/12
IT was roasting this evening so I just took the dogs for a walk along by a river so they could have a swim.
Wednesday 18/1/12
Got up for a 6am run this morning. Nearly fucken killed me. My legs never got going. Couldnt eat anything afterwards either. Its definitely the heat. It was pretty hot over night and no a/c so not a great sleep. just a big sweat patch where i was lying!
[quote]ineedskins wrote:
Nice to see another SS log! And another irish person ! Good luck![/quote]
Fáilte
It is good to see Irish people getting into this gym and fitness lark. I know most of my friends have never seen the inside of a gym!
I have fallen off the SS wagon at this stage. I was really enjoying ti for awhile but then I started to feel like I was putting all my effort into the squats at the start of the workout and just rushing through everything else.
Best of luck with it, its defintiely a good program.
Last nights weights wasnt even worth logging. I was banjaxed when i got home from work. Just hit a wall. Think it was cause i cut down the calories a bit over the last few days too lose the xmas paunch, but i wasnt recovering from training at all. I thought once i got started i’d get going but it didnt happen.
Thursday 19/1/12
Squats
warm ups
5xx90kg, 3x100kg, 2x110kg - pretty ugly but a pr all the same
10x60, 10x60kg
my squatting is still shit. I think im scared of it or something. i feel like something is going to pop. im obviously not doing something right. i think ill try and find a good gym and see if i can get a session with someone there to learn how to squat and bench properly.
Pull ups
8,4,5 hadnt tried these in awhile, bit better than i expected.
cable rows
10x60kg, 8x65kg, 8x70kg
face pulls
12x25kg, 9x30kg, 10x30kg
Tri ext rope
10x25kg,6x25kg, 12x20kg
Dip ring leg raise(not sure what its called, but its for the core)
7,7,7
did 3 rounds on the bag after this, focusing mostly on heavy kicks.
Didnt get much training in over the weekend. Just went for a run on Sunday morning.
Monday 23/1/12
6am - 30 mins run
5.30pm
Bench
5x80kg, 3x90kg,
1x105kg - pr
1x105kg - wow this was a grinder, a good 5 seconds going up id say. my chest was flaaed after it
Inc Bench
70kgx 8,8,10
I was in a bit of a rush this evening so just did some pushups, bi curls, ab wheel circuits after the pressing.
Tuesday 24/1/12
7am - tried out a boxing gym in the city. I was going to go to one closer to my house but they were trying to lock me into a contract. The one I went to this morning was only alright, much more of a fitness thing then actually learning how to box. Suits me at the moment though as I’m looking to get me fitness back and they dont mind casuals. Plus its not far from my work so i can do it in the morning.
hope this helps with your squat problem.
Been awhile since I updated here
Wednesday 25/1/12
Squats
5x60kg, 5x80kg, 5x90kg, 5x100kg, 3x110kg, 2x115kg - pr
9x80kg, 10x60kg
just spent loadsa time concentrating on squats tonight. felt a bit better.
Thursday 26/1/12
OHP
warm ups
5x50kg, 3x60kg, 1x65kg, 5x60kg, 10x40kg, 9x40kg - felt ropey enough. my shoudlers were still pretty stiff from boxing on tuesday.
Pull ups
6,6,5,4
Cable row
10x40kg, 8x60kg, 8x70kg, 8x70kg
Lat Pull
14x40kg,14x40kg,12x40kg
face pull
30kg x 10,10,10
close grip bench
10x60kg, 7x70kg, 9x70kg, 7x70kg
pretty good workout, had heaps of energy.
Friday 27/1/12
7am boxing session.
Fuckin wrecked for the day sfter this