Sport and Fitness

What exercise did you do today? #16

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DEADLIFTS:
5x 25kg
5x 30kg
7x 3x 55kg

ONE ARM DB ROWS:
3x 12x 10kg
10x 12kg
8x 12kg
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Deadlifts. Depressing that a year and a few months ago I was doing 165kg for reps, now struggling with 120kg just not feeling it since my back problem.
Also bent over rows, reverse grip seated rows, narrow grip lat pull downs and back extensions.
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Stick with it Derp, you'll get it back! It's a marathon, not a sprint.

I weighed myself last night, since I started lifting again five weeks ago, I've put on 5 kg. If these trends continue... eh!
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10km run @ 5:54/km.
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1hr Clinical Pilates.
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5km run @ 5:53/km.
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Bench press, and chest stuff.
Also starting some cardio again because I'm tired of being unfit.
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PULLUPS (Parallel Grip):
4x 5 (down only)

MILITARY PRESS:
5x 10kg
5x 12.5kg
4x 5x 15kg

DB BENCH PRESS:
10x 5kg
10x 6kg
10x 8kg
3x 5x 10kg
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Today I did a bench PR. It was pretty good.
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Leg day, smashed it. Been doing 3x10 40kg dB goblet squats. They're as hard as 80kg back squats.
Also doing rowing machine + hiit for cardio.
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GJ Derp, also don't worry, I've been working out for ages and no way could I do 165kg deadlift for reps,

In other news for people who deadlift half of Derp...

10 Min AMRAP
4 x Strict Pull Up OR Strict MU
2 x Deadlift @ 80% 1RM
6 x Strict T2B
10 x Jump Lunges

(did 5 rounds)

REST 5 Minutes

6 min AMRAP
2 x Deadlift @ 80% 1RM
10 x KB thrusters

4 rounds

since I am a weakling I only deadlifted 80kg, pull ups felt ok, cheated on t2b by tilting my head back, meh
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Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

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I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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another wod today

du's

heaps'

was ok
Spoiler:

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Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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5km run at 5:40.

Bern working 60-80 hour weeks, only had time to get out for 1-2 runs a week
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I got totally rad to the max on the hill again this weekend.
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10km run @ 5:56/km.
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Deads
Worked up to 3x5x135kg
Sumo's - 10x70kg, 10x80kg, 8x90kg, 4x100kg, 2x105kg SS planksx30sec
Ham curls - 4x15x60kg
ABs
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DEADLIFTS (deload week):
5x 25kg
5x 30kg
5x 4x 42.5kg

ONE ARM DB ROWS:
3x 12x 10kg
3x 8x 12kg

ROMANIAN DEADLIFTS:
10x 10kg
10x 15kg
10x 20kg
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10km run @ 5:33/km.
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5km run @ 5:54/km.

Ankles & calves are feeling the mileage increase.
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Push
Bench - Worked up to 3x4x95kg
Press - Worked up to 2x1x60kg
DB press (started upright, then sets of 10 on each pin till flat) - 22kg SS Hammer curls 6x14kg
DB curls 3x10x12kg SS Pushdowns 3x10x34kg
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PULLUPS (Parallel Grip):
3x 1 (full)
4x 5 (down only)

MILITARY PRESS:
5x 10kg
5x 12.5kg
4x 5x 15kg

DB BENCH PRESS:
10x 5kg
10x 6kg
10x 8kg
3x 5x 10kg
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Monday: Shoulders & Bi
Tuesday: Back & Abs
Wednesday: Chest & Tri
Thursday: Legs
Friday: Shoulders & Bi

Plus been doing hiit rowing. Hitting everything hard
Music is the best drug.

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what exercise did you do this week:

thursday: 3km run
friday: 7km run
saturday: hungover
sunday: 90 mins of football
monday:chest + shoulders
tuesday: 1 hr ride
wednesday: zilch
thursday: 8km run
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5km run @ 5:28/km.
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Squats
Worked up to 3x4x105kg
Box Squats - 10x60kg, 8x70kg, 6x75kg, 4x80kg, 2x85kg SS V-Tucks x21
Thigh exten - 5x15x(40-60kg) SS Seated row 5x10x31kg
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Today: cardio, glutes, abductors, obliques and abs.

I've neglected these for way too long. Need to start doing 2 sessions a week. Also first time 6 days at the gym I think ever.
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Sunday...

DEADLIFTS (deload week):
5x 25kg
5x 30kg
5x 4x 42.5kg

PULLUPS (parallel grip):
3x 1
5x 5 (down only)
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11m crutches-free hobble.
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5km run @ 5:37/km.

Calf & ankle are irritated atm. Trying to take it easy with mileage & frequency for now.
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whole load of wods

dl , pulls, burpees bla bla
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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I squatted 100 kg for the first time today. I also pr'd on bench and did 6x1 pullups with 25kg added. Pretty happy with that.
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50min x-trainer.
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Chest yesterday. Really starting to make progress on it, finally got pecs happening.
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Quote:

Originally Posted by DuncanM View Post

I squatted 100 kg for the first time today. I also pr'd on bench and did 6x1 pullups with 25kg added. Pretty happy with that.

Excellent work, man!
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Thanks mate! 100kg went up really easily, I could have done reps. I'm looking forward to properly testing my max next week. 1.5xBW here I come!
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Well you have obviously approached it with the discipline and aptitude you apply to your running! I'm getting very impatient with the recovery of this broken ankle. I can get around a short distance without crutches now at least and have slept through two nights in a row with no pain so that's a marked improvement!
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DEADLIFTS:
5x 25kg
5x 30kg
1x 5x 60kg (supposed to be 50kg, but I forgot I was using a heavier bar than usual. Derp.)
9x 5x 50kg

ONE ARM DB ROWS:
3x 12x 10kg
1x 10x 12kg
2x 8x 12kg

ROMANIAN DEADLIFTS:
10x 10kg
10x 15kg
10x 20kg
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Bench, 6,6,6 (up to BW bench)


AMRAP

400 meter run
20 OHS (20kg)
20 Squats (20kg)

20min cap, did 4 rounds, was ok, legs still burning today
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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PULLUPS (Parallel grip):
5x 1
5x 5 (down only)

STANDING MILITARY PRESS:
10x 10kg
3x 5x 15kg
10x 12.5kg
7x 12.5kg

DB BENCH PRESS:
10x 6kg
3x 5x 10kg
12x 8kg
11x 8kg
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~3.5km kayak.

Keeping up the tradition of going for a paddle in winter. The guy I usually paddle with is at the snow.
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DEADLIFTS:
5x 25kg
5x 30kg
10x 5x 50kg
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Deads
Worked up to 3x2x145kg
Sumo's - 10x70kg, 10x80kg, 8x90kg, 6x100kg, 4x105kg SS planksx30sec
Ham curls - 4x12x60kg
Core
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5km run @ 5:12/km.
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5km run. I chose a great night to get back into it - cold and rainy. I'm going to do a Parkrun each month for the rest of the year and see if I can get back anywhere near the speed I could run when I was 15.
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40mins 1:1min walk/run, 9-14kph
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5km run @ 5:27/km.
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DEADLIFTS:
5x 30kg
5x 40kg
12x 5x 52.5kg

ONE ARM DB ROWS:
3x 12x 10kg
10x 12kg
9x 12kg
8x 12kg

ROMANIAN DEADLIFTS:
10x 10kg
10x 15kg
10x 20kg
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Push
Bench - Worked up to 3x2x102.5kg
Press - Worked up to 2x1x55kg
DB press (started upright, then sets of 10 on each pin till flat) - 22kg SS Hammer curls 6x16kg
DB curls 3x10x14kg SS Pushdowns 3x10x34kg
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5km run @ 5:49/km.
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45 min Pilates reformer class.
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