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Author Topic: Two Hands Two Feet  (Read 818633 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1725 on: October 09, 2018, 07:15:09 pm »
+2
02/10/18
BB Bench
7 x 7 @55 every 90s

Incline DB Flye
5 x 15 @8kg DBs

Incline DB Press
4 x 8 @ 24kg DBs

Cable Flye
4 x 15

Dips
Bw x 7, 4

Push Ups
Bw x 10, 9

03/10/18
Missed ab circuit. No other training today.

04/10/18
Deadlift-
7 x 7 @100 every 90s

Seated cable row-
5 x 12 @ 120lbs

Straight Arm Pulldown
5 x 15 @ 23kg

Face Pulls
4 x 15 @ 14kg

DB Rows
3 x 10 @30kg

05/10/18
Sprints
10 x 100m with 40s rest
3 x 400m with 60s rest
1 x 1000m
This was pretty nuts. Glad when it was finally over.

06/10/18
Didn’t do my programmed shoulder workout. Am the best man and MC for a wedding today and it was the grooms choice for training. We hit his gym and he had chosen chest and biceps for the workout. His trainer had us doing guillotine bench, machine flyes, incline bench, push ups, incline bicep curls and hammer bicep curls. All to failure with forced reps at the end of the sets. It was only 30 minutes but it was brutal and I couldn’t even lift my water bottle to my lips at the end of the session.

Wedding was a hit and had more to drink than I care to remember. I’m pretty proud though that I have only drank on 5 out of the last 41 days. Those days have either been bucks or weddings too.

07/10/18
3.5k hilly walk with the pooch

08/10/18
No training today due to back and hip pain. Was meant to squat which just isn’t going to happen.

09/10/18
Back squat-
Bar x 5, 60 x 5, 80 x 5, 9 x 5, 100 x 5 - went conservative due to back

Front Squat-
40 x 10 x 2 stopped due to back pain

Leg Extension
15 x 4 @ 41

Leg Press
100 x I (25 cr) ,  120 x 8 (25 cr) , 150 x 8 (25 cr),  150 x 8 (25 cr)

Weighted Lunge Walk
DND

Have been having some lower back and hip pain. Lots of it actually. All due to being slack with my stretching and mobility work. Got a decent half hour on my pvc roller last night on the legs and upper back. The lesson has been learned and this needs to be consistent.
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Coges

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Re: Two Hands Two Feet
« Reply #1726 on: October 10, 2018, 08:34:17 pm »
+2
10/10/18

Bench Press-
50 x 5, 60 x 5, 65 x 5, 70 x 5, 75 x 5

Dips-
Bw x 10, 8, 8

DB Flye-
4 x 20 @ 6kg DBs

Incline Smith Machine BB Press-
4 x 10 @ 59

Cable Flye-
4 x 20 @ 5kg a side

Push Ups
Bw x 10, 6, 8

11/10/18

5.30am

Deadlift-
60 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5

Seated Cable Row-
5 x 12 @ 40

Straight Arm Pulldown-
1 x 15 @ 25, 3 x 15 @ 20, 1 x 15 @ 15

Face Pulls-
4 x 15 @ 6.8

DB Row-
3 x 10 @ 30

Lat Pull Down
3 x 20 @ 30

First early morning workout in ages. Feels great to be up and about early again. Definitely weaker at that time of the morning but the day starts so much better this way.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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adarqui

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Re: Two Hands Two Feet
« Reply #1727 on: October 10, 2018, 10:53:43 pm »
+1
i'm so much weaker at that time as well.. but damn training at like ~6 AM feels so good.

how's teh back?
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Coges

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Re: Two Hands Two Feet
« Reply #1728 on: October 12, 2018, 06:50:53 pm »
+2
Quote from: adarqui on October 10, 2018, 10:53:43 pm
i'm so much weaker at that time as well.. but damn training at like ~6 AM feels so good.

how's teh back?

Yep. Legit feel on top of the world when you train early.

Yeah it's ok. It's all hip flexor related so if I stay on top of that I'm good. Sitting for 90% of the day doesn't help but I'm working on it.
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Coges

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Re: Two Hands Two Feet
« Reply #1729 on: October 15, 2018, 07:02:49 pm »
+2
12/10/18

Treadmill Run- 3.6km in 20m

13/10/18

Standing Press- 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 55 x 2
Behind the head press- bar x 15, 15
Bent reverse fly- 4 x 12 @ 7kg DBs
Standing BB front raises- 4 x 12 @ 15
Seated Arnie Press- 4 x 15 @ 10kg DBs
Upright Row- 2 x 20 @ 15

14/10/18

Ab Circuit

60s Front plank, 60s Left side plank, 60s Right side plank, 30 Second flutter kicks, 10 V-Sit ups, 20 Crunches, 40 Sec mountain climbers
Break 30 Sec and repeat a total of 4 times

This sucked more than anything I have done in recent memory. I think that’s a good indicator that I need to do more of it though.

15/10/18

Squats- 80 x 5, 90 x 4, 105 x 3, 115 x 2, 130 x 1, 135 x 1
Front Squats- 4 x 12 @ 40
Leg Extension- 3 x 10 @ 41
Leg Extension- 12 @ 54, 12 @ 27
Leg Press- 3 x 8 @ 150 with max rep calf raises between sets of 20, 14, 13

Stretching- cossack squat iso, weighted long lunge 1 x 10 a side @ 8 kg,

16/10/18

Bench- 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 80, 3 x 82.5
DB Fly- 4 x 15 @ 8kg DBs
Lying Cable Pullover- 4 x 15 @ 18 (this is a killer for my triceps)
Incline BB Press- 4 x 10 @ 50
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Coges

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Re: Two Hands Two Feet
« Reply #1730 on: October 18, 2018, 11:57:47 pm »
+3
16/10/18

PM Hapkido class. Lots and lots of break falling. Trying to build up that body armour again.

17/10/18

Ab Circuit-
60s front, side, side plank (push up position)
20 bottoms up (like candle pose)
15 butterfly sit ups
60s rest
Repeat total of 4 times

This still sucks.

18/10/18

Nothing. Woke up and was sore AF from the hips to the knees

19/10/18
5.30am

Deadlift- Bar x 10, 60 x 5, 100 x 3, 110 x 3, 120 x 3, 130 x 3, 140 x 3
Straight Arm Pull Down- 5 x 10 @ 16
Face Pulls- 4 x 15 @ 7
Bent Row- 4 x 8 @ 70
Lat Pull Down- 4 x 20 @ 36
Seated Good Morning- 2 x 15 @ 20

2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.
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adarqui

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Re: Two Hands Two Feet
« Reply #1731 on: October 19, 2018, 12:13:19 am »
0
Quote from: Coges on October 18, 2018, 11:57:47 pm
2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

sounds brutal lol.


Quote
Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

great work man!!

keep that up.

i personally feel like people "age faster" and "get slower" if they drink frequently, just my possible inaccurate observation. drinking doesn't seem to affect packing on muscle, but it seems alot harder to "pack on fitness", or not get sluggish. people who drink ALOT seem to always have "slow nervous systems". heh.

pc!
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Coges

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Re: Two Hands Two Feet
« Reply #1732 on: October 19, 2018, 02:53:27 am »
+3
Quote from: adarqui on October 19, 2018, 12:13:19 am
Quote from: Coges on October 18, 2018, 11:57:47 pm
2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

sounds brutal lol.


Quote
Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

great work man!!

keep that up.

i personally feel like people "age faster" and "get slower" if they drink frequently, just my possible inaccurate observation. drinking doesn't seem to affect packing on muscle, but it seems alot harder to "pack on fitness", or not get sluggish. people who drink ALOT seem to always have "slow nervous systems". heh.

pc!

I tend to agree with you. The more you drink the more you do have to compromise in other areas. I was never a big daily drinker though. Was usually 2-3 glasses of wine but I definitely feel better off it. I also don't crave it if I have a day back on it every now and then.
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Coges

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Re: Two Hands Two Feet
« Reply #1733 on: October 21, 2018, 06:59:14 pm »
0
20/10/18

Standing Press- bar x 10, 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 57.5 x 2
BTN Press- bar x 15, 15
Reverse Fly- 4 x 12 @ 5kg DBs
Standing BB Front Raises- 4 x 12 @ 20
Upright Row- 4 x 20 @ 20

21/10/18

30 min walk with the pooch
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Coges

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Re: Two Hands Two Feet
« Reply #1734 on: October 23, 2018, 06:29:57 pm »
+1
Hapkido last night. Doing direction change work and tweaked my knee about 3 mins in. My foot stuck in the mats and the knee didn't. Just a minor sprain I think but pretty annoying. Pretty much sat the rest of the night out of the action aside from providing some instruction to the lower belts. Knee is a bit swollen this morning with only minor pain every now and than. Will take it easy the next couple of days and see how I pull up.
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Mikey

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Re: Two Hands Two Feet
« Reply #1735 on: October 24, 2018, 05:54:24 am »
+2
Bad luck. Hope the knee recovers quickly!
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Coges

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Re: Two Hands Two Feet
« Reply #1736 on: October 24, 2018, 06:07:12 pm »
+1
Quote from: Mutumbo000 on October 24, 2018, 05:54:24 am
Bad luck. Hope the knee recovers quickly!

Thanks mate. Turns out it's pretty much ok. I was worried at first because it was the same type of movement as when I did the meniscus. Felt pretty good yesterday though and I ended up playing the social mixed netball game on it last night. Was sore for the first 2-3 minutes and then I didn't notice it till this morning.

It's funny though, and I know I've said this before, but I don't think my body has ever felt worse. Hips, calves and quads are super tight and resistant despite a good amount of time spent stretching/mobilising. I'm rolling out more than ever and still waking up tight. Various theories for this but the main one is I need to change my training up. Less intensive/volume on the lower body and finally fix some of those issues that I know I have. Weak glutes, tight everything, weak scap (especially left side), etc. This is the main track that I've started down before and never finished. I tried this a few years back when I tried to press the reset button and ignore the weight on the bar to fix my issues. Wrong strategy I think. Am going to adopt a similar track with the starting again but this time I will chase progression when the time is right and with the full knowledge that I will be stronger than ever in a pretty short period of time. I say that as I'm not really that strong as it is right now. Also, I can't imagine what it would be like waking up and walking around pain free. Running and jumping pain free. Kicking pain free. The thought is tantalising. #AELS
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Mikey

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Re: Two Hands Two Feet
« Reply #1737 on: October 25, 2018, 06:39:53 am »
+2
Glad to hear that your knee is feeling better.

Have you been doing dynamic stretching?
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Coges

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Re: Two Hands Two Feet
« Reply #1738 on: October 25, 2018, 08:48:21 pm »
+1
Quote from: Mutumbo000 on October 25, 2018, 06:39:53 am
Glad to hear that your knee is feeling better.

Have you been doing dynamic stretching?

I have actually. Every time I train I use them in my warm up. I do some sets throughout the day normally as well. Hips, feet and calves have been super tight though so they're not as effective as I would like.
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Coges

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Re: Two Hands Two Feet
« Reply #1739 on: October 29, 2018, 06:53:46 pm »
+1
29/10/18
Light leg session

Peterson step up-
3 x 20 each leg @ bw

Long split squat
3 x 8 each leg @ bw

Seated good morning
3 x 10 @ 6kg

Like I said, light leg session. The split squats feel great and I think I can work up pretty well on these ones. The end goal is bodyweight for reps.
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