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Old 14-02-14, 23:53   #81
Teddie
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B:

Exercise bike 5mins - failed - 3 mins. In a bit of a rush
5 mins dynamic stretching - done
5 mins foam rolling - done

Rack-Pulls:
5x20, 5x20, 5x30

5x60

Press:
5x20, 5x20, 5x20

5x40, 5x40, 5x40

Boom! This felt good. Form was pretty solid as well up until the last few reps. Forearm was quite pretty wrecked after it, not sure if this is normal.

Hanging:
2x20, 1x15
Hands were quite sore after press so this was tough.

10mins exercise bike - 30 seconds standing/15 seated - fail!
Couldn't even stand for 10 seconds without my thighs bursting into flames. Last about 5 minutes before packing it in.


Abs:
5x3 leg raises

3 crunches + 20 second planks x 2.

I think quality over quantity is best for the abs. Spending time concentrating on my breathing and keeping my abs engaged at all times.
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Old 16-02-14, 21:49   #82
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Few alternations to this weeks schedule:

A:
3 mins Exercise bike
5mins dynamic stretching
5mins foam rolling
- 1 min calves, 30 second each
- 1 min hamstrings 30 seconds each
- 1 min thighs, 30 seconds each
- 1 min abductors, 30 seconds each
- 1 min tennis ball on tight areas

Bench:
3x5 warm-up
3x5 regular

Squats:
warm up 3x5
Sets 3x5

Pull ups:
as many as possible./hang there for 20 seconds x 3.

Exercise bike 5mins, 30secs seating/15 standing
Dips:
1, 1, 1
Abs:
3x3 crunches
3x20second planks
10 mins static stretch.


B:
3 mins Exercise bike
5mins dynamic stretching
5mins foam rolling
- 1 min calves, 30 second each
- 1 min hamstrings 30 seconds each
- 1 min thighs, 30 seconds each
- 1 min abductors, 30 seconds each
- 1 min tennis ball on tight areas

Deadlift:
Warm-up 3x5
1x5

Press:
Warm-up 3x5
3x5

Barbell Rows:
3x8

Exercise bike 5mins, 30secs seating/15 standing
Dips:
1, 1, 1
Abs:
3x3 crunches
3x20 second planks
10 mins static stretching



Also, resistance band exercise mat should arrive this week so should benefit alot with my mobility by stretching most days.

Last edited by Teddie; 16-02-14 at 21:51.
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Old 19-02-14, 00:29   #83
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A:

3mins exercise bike - done
5mins dynamic stretching - done
5mins foam rolling - done

Bench:
5x20, 5x20, 5x20

5x42.5, 5x42.5, 5x42.5

Squat:
5x20, 5x30, 5x40

5x60, 5x65, 5x70

10x40

Hanging:
25x3

Exercise bike - 5 mins - 30sec standing 15 seated
Extra few days really helped as managed this quite well.

Abs: - failed No time to do them

Dips
1,1,1 - managed to do 3 in a row, then 2 and called it a day.

Stretching 5 mins - done
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Old 25-02-14, 19:40   #84
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Ugh, to long between sessions.


B:
5 mins exercise bike - done
5 mins foam rolling - done
5 mins stretching - done


B:
Deadlifts: 5x30, 5x30 5x40, 5x40

5x70, 5x70

No intention to do the second set but forgot to record the first one.

Shoulder Press:
5x20, 5x20, 5x20

5x42.5, 5x42.5, 5x42.5

took a longer than usually break for the last set but finished it.

Hanging
3x30 seconds

Getting eaiser, might actually try lifting myself up next time.


Exercise bike - 5km - done, to wrecked to stand up. Will just grind out 5km each time.

10mins stretching - done


Exercise mat arrived. Hoping to really push on now with the stretching and ab work.
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Old 27-02-14, 13:32   #85
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26/02/14:
30 mins stretching + foam rolling.

27/02/14

walked to gym so didn't do bike
foam rollling 5mins
stretching - 5mins

Bench:
5x20, 5x20, 5x20

5x45, 5x45, 5x45

Squat:
5x20, 5x30, 5x40

5x60, 5x60, 5x65

In the warm up legs felt very weak. Tried wider stance to help with depth but groins didn't felt like they had the strength to last so went narrower. Top of thighs didn't feel great either, 65 was a big struggle.


Rows:
5x20
5x30, 5x30, 5x30


Decide to skip bike for sake of legs.

Dips: 3,2

10mins stretching


Might skip stretching the day before Squats from now one.
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Old 28-02-14, 21:17   #86
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B:

walked to gym - done
5 mins foam - done
5 mins stretching done

Press:
5x20, 5x20, 5x20

5x45, 5x45, 3x45

My first failure I think.

Deadlifts:
5x30, 5x40, 5x40

5x60

Recorded all sets. Back still rounding at the bottom positions and doesn't remain straight. Also keep forgetting to keep my head neutral, end up looking straight ahead throughout the movement most of the time. It's now sore when I move my head right to about 3 o'clock.

Hanging x 25 seconds - must tougher on Press days as forearms get wrecked from that.

Lat pull down:
5x40, 5x30, 5x30

Started at 50 but it was to must. Machine only goes up increments of 10 which is a bit annoying.

Dips:
3,2,2

Stretching 10 mins.
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Old 03-03-14, 10:13   #87
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Every Sunday evening I generally spend time doing some air squats/deadlfits and record it to try and keep see any progress week-to-week. Looking at Lloyds post about his poor mobility I decided to expand it and keep track of more stuff. Will add in some shoulder/arm tests.

Hip hinge test = Get to near horizontal then collapse
Feet should length apart :
A) can you touch the ground? Yes
B) can you put your palm flat on the ground? No

Feet hip width apart:
A) can you touch the ground? Yes
B) Can you put your palms flat on the ground? No

Lying leg raise(L) = 60
Lying leg raise ( R ) = 60
Lying side ways leg raise (l) = 45
Lying sideways leg raise (R) = 45
Standing leg raises (L) = 70
Standing leg raises = 70
Standing side leg raise = 45
Standing side leg raise = 45


0 degress = legs lying on ground, 90 degrees would be horizontal with hip level*


*No idea if this actually accurate or anything but it's what I use.

Last edited by Teddie; 03-03-14 at 10:15.
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Old 03-03-14, 20:07   #88
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Did 30-40 minutes of stretching on Saturday ad Sunday and a 10 minute yoga video.

03/03/14
3mins exercise bike - done
10mins foam rolling - done
10mins stretching - done

Squat:
5x20, 5x20, 5x40

Top of quad/hip felt weak in the bottom of the movement again so didn't want to push it to much by adding extra weight

5x40, 5x40, 5x40, 5x40, 5x40

Probably went a bit overboard there.


Bench:
5x20, 5x20, 5x20

5x47.5, 5x47.5, 5x47.5

50's up next, feel good to be reaching that small milestone.


Barbell Rows:
5x35, 5x35, 5x35

Keeping forgetting I should be aiming for 8 reps here. Need to look up how to do this properly as well.


Dips:
4, 3, 2

Was shattered after this. Might look into running again on none gym days to get the cardio in. Generally don't eat before work-outs so I struggle with energy by the end.
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Old 05-03-14, 18:24   #89
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Was wrecked yesterday but got about 20 minutes of stretching in.

Today:
Fairly wrecked today as well.

5 mins exercise bike
10mins foaming
10mins stretching

Deadlifts:
5x30, 5x40, 5x40, 5x40

Placed the bar on a 10kg plate but my lower backs still rounds at the bottom of the movement.

5x60, 5x60

Used a 15kg plate to this time to increase the height and it seemed to help a lot. Looked a lot better when I recorded the second set.

Press:
5x20, 5x20, 5x20

5x45, 5x45, 3x45

This was horrible from 1st rep to last. Took ages on each rep to get the bar up, the last rep on my 2nd set took about half an hour to reach the top.

Hanging 40 secs, 20 secs

Dips:
2

Stopped after that, didn't see much point trying to just get 1 rep for the next set. Pull down machine was constantly being used as well.

Exercise bike:
20/10 secs standing/seating

Knew I wouldn't manage 30/15. Quads felt this for awhile after.

10mins stretching


Quads are very tight and need a lot of work - then again, what doesnt.
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Old 07-03-14, 18:52   #90
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Quads very sore yesterday so took it easy on the stretching, small bit of tennis ball over them was about it. I also notice my calves are very sore after foaming rolling/tennis balling so I've decided not to do that pre-workout from now on.

Today:
walked to gym so skipped bike

5 mins foam rolling.
5 mins stretching

Bench:
5x20, 5x20, 5x20

5x50, 5x50, 5x50

50kgs, pretty chuffed with that. Probably would have struggled with an extra rep so jumps will slow down soon.

Squats:
5x20, 5x40, 5x40

5x60, 6x60, 5x40


I used some mats and put them under my ankles to get better depth. Worked well but still the same problem with the top of my left quad. I think it's a tightness problem, felt like it was going to tear at the bottom which isn't good. Won't be doing squats until Wednesday so I'm hoping lots of stretching until then and I'll be okay. If not will just change squats to something else for a short time.


Rows:
5x20
8x30, 8x30, 8x30



Dips
4,2,1

10mins stretching
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Old 10-03-14, 23:41   #91
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Pretty sure I figured out the problem I have in my thigh is a slight quad strain. Regret doing those extra sessions and stretches now.
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Old 11-03-14, 22:01   #92
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5 mins exercise bike

10mins foam rollin
5 mins stretching

Press:
10x20, 10x20, 10x20

10x30, 10x30, 6x30

Bench:
10x20, 10x20, 10x20

10x35, 10x30, 10x30, 10x20

Tricep pull down
10x20, 10x20,

Flies:
10x10, 10x10


Found the extra reps and lower weight a lot tougher than I thought. Arms were wrecked after it. Very enjoyable. Might not have any real benefit but certainly feels a lot better leaving the gym sore!
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Old 13-03-14, 09:59   #93
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5mins exercise bike

20mins foam rolling
5mins stretching

deadlifts
5x30, 5x30, 5x40, 5x40

5x70

Couldn't record it so not sure what it was like. Still difficult to stay in position when starting though.

Rows
5x20, 8x20
8x25, 8x25, 8x25

Pull Down:
8x40, 8x40, 8x40


Going to try my moblilty tests today and will get and idea warming up how my leg is. Also purchased a chin up bar so really looking forward to working on those.
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Old 14-03-14, 17:51   #94
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Quote:
Originally Posted by Teddie View Post
Hip hinge test = Get to near horizontal then collapse
Feet should length apart :
A) can you touch the ground? Yes
B) can you put your palm flat on the ground? No

Feet hip width apart:
A) can you touch the ground? Yes
B) Can you put your palms flat on the ground? No

Lying leg raise(L) = 60
Lying leg raise ( R ) = 60
Lying side ways leg raise (l) = 45
Lying sideways leg raise (R) = 45
Standing leg raises (L) = 70
Standing leg raises = 70
Standing side leg raise = 45
Standing side leg raise = 45


0 degress = legs lying on ground, 90 degrees would be horizontal with hip level*


*No idea if this actually accurate or anything but it's what I use.

13/03/14:
Hip hinge test = Get to near horizontal then collapse
Feet should length apart :
C) can you touch the ground? Yes
D) can you put your palm flat on the ground? No


Feet hip width apart:
C) can you touch the ground? Yes
D) Can you put your palms flat on the ground? No

Found little difference in those ^.


Active leg raise(L) = 75 degress
Active leg raise ( R ) = 75 degrees
Lying side ways leg raise (l) = 60 degrees
Lying sideways leg raise (R) = 60 degrees
Standing leg raises (L) = 75d
Standing leg raises (r) = 75d
Standing side leg raise (L) = 45degrees
Standing side leg raise (R) = 45d


Active leg raise feel much better an smoother. Others have improved and get lift higher but it's still a bit of a struggle to do it.
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Old 14-03-14, 17:57   #95
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3 mins treadmill
10 mins foaming
5 mins stretching

Decided to do it a bit different today again since I wouldn't be doing squats. Aiming to cap my rests at 30 seconds between each set.

Bench:
10x20, 10x20, 10x20
10x30, 10x30, 10x30

Was pretty much done after this. Didn't get to eat at all and trained at about 2pm so hoping that's the reason. Couldn't face into much more

Dumbell press:
8x8kgs, 8x8, 8x8

5 mins:
7kgs flies x 8
5kgs tricep extension by 8.

Did about 6 rounds I think, mainly did this to try do something somewhat productive before leaving

10 mins stretching.
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Old 25-03-14, 20:52   #96
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Away most of last week so only got to do stretches. Thinking at this stage I'll bite the bullet and switch to Stronglifts program. Progress has been very slow with flexibility and groin issues which came on again tonight.

Squats:
5x20, 5x20, 5x20, 5x20

5x40,5x40, 5x40, 5x40, 5x40

Problems again with left thigh. Might need to just see a physio at this stage.

Press:
5x20, 5x20, 5x20

5x35, 5x35, 5x35, 5x35, 5x35

Row:
5x30, 5x30, 5x30, 5x30, 5x30
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Old 27-03-14, 21:53   #97
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10 mins foam

Abs:
45 seconds each
Flutter kicks
Russian Twists
Resverse Crunches

Bench:
3x5 push ups, 5x20

5x40, 5x40, 5x40, 5x40, 5x40

Rack pulls
5x20, 5x40, 5x50

5x70

Pull downs
5x20, 5x20, 5x20, 5x20, 5x20

Did stretches between resting for the pulls downs

Dips:
6

Stretching 10mins
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Old 17-05-14, 21:42   #98
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Missed out on a 4 weeks of training with life getting in the way. Went 3 times last week and hopefully get another 3 sessions in next week and will get back into the swing of things again.
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Old 26-05-14, 16:46   #99
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Monday 19th:

10minutes foaming
20 minutes stretching

10Km cycle - this was horrible.

Wednesday:
10min foaming
20mins streatching

Sqauts
5x5 @ 20kgs

Bench:
5x5 @ 40kgs

5km cycle - worse than Monday, squats on the same day will make this very difficult so will keep it to 5km on squat days until I get better

Friday:
Racks Pulls:
5x20, 5x60, 6x60

5x80

Press:
5x20

5x5 @ 30kgs

Rows
5x8 @ 30 kgs

10km cycle - ugh.
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Old 26-05-14, 16:50   #100
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Today.

10min foaming
15 mins strecthing

Going to start stretching more after workouts, will probably be better when my muscles are warm. Although generally knackered by then so hopefully will stick to it.

Bench:
5x5 @ 45kgs

Squats:
5x20, 5x20

5x5 @ 30kgs

This are aids with mats under my feet to get better depth.

Pulldown:
3x8 @ 20kgs


Spin class on so couldn't do my cycle. Been trying to do chin-ups quite often at home. Can do about 3 in a row now. Also do a bit of abs on the bar.
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