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Old 29-03-16, 14:15   #221
Tar.Aldarion
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Missed two sessions due to 4 day weekend, oh well. Still did some stuff at the weekend. Cycling round the phoenix park and a vegan meetup hiking in wicklow, so was exhausted.
Paid for my second year at the gym today, yay a year! Got them to apply both the corporate and off-peak discounts to my bill so it was €140 cheaper than last year Still a dear place, but handy.


Day 15:

warmup 15x bar bench.
calf stretches,
squats with band
raised goblet squats

5,4,4,4,4 37.5KG Barbell OHP - Bit better than last time all right but still not there yet.


1x5 60KG Barbell Deadlift
1x5 80KG Barbell Deadlift
1x5 85KG Barbell Deadlift
1x5 90KG Barbell Deadlift

Not too bad, not sure if I am doing anything wrong with this lift or not, maybe will doa video at some point, before it gets back damagingly heavy.


3x10 50KG cable crunch
3x20 60KG lat pulldowns
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Old 01-04-16, 14:24   #222
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Did a core class yesterday, abs sore today but not too bad.


Day 16:

squats with resistance band for balance.
goblet squats with raised heels.

1x5 20KG
5x5 47.5KG Barbell Incline bench - Would have liked to bring bar closer to chest

5x5 50KG Barbell Row

1x5 50KG deadlift
1x5 90KG deadlift
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Old 04-04-16, 14:23   #223
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Day 17:


calf stretches,
squats with band
raised goblet squats
raised bw squats
warmup 1x5 40KG inclined bench.
5,3,4,4,4 37.5KG Barbell OHP - Still doing crap at this - bar definitely not moving in a vertical path all the time


1x5 60KG Barbell Deadlift
1x5 80KG Barbell Deadlift
1x5 90KG Barbell Deadlift
1x5 95KG Barbell Deadlift
1x5 100KG Barbell Deadlift

woo 3 digits. Lower back has a dull ache after doing those deadlifts, is that normal or?
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Old 04-04-16, 14:34   #224
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Congrats on 100kg.
Somethings I get a low back pump after deadlifting. Feels a bit stiff and numb.
But you'd want be sure it's not a strain from deadlifting
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Old 05-04-16, 14:28   #225
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More of a dull pain in the back of my hip than anywhere today, not my back actually.


Today was 20 pushup warmup
50 mins 705 cals on crosstrainer
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Old 05-04-16, 14:48   #226
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I'd say 50%+ people deadlift with poor form when they get to the more difficult pulls within their lifting range, ugly to watch sometimes, chiropractors have a bright future. Everyone likes hitting milestones or feel like they're progressing ect... but it's one lift where you really shouldn't move up until you're confident you have complete core stability to lift that weight.
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Old 05-04-16, 14:59   #227
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Yep, I decided to star around the same weight for DL and barbell row for a bit, shouldn't jsut keep going for the craic.
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Old 05-04-16, 15:01   #228
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so i haven't been going to the gym in the last 3 months and have realised i've put on a good bit of weight (5kgs). Good intentions are to start back in the gym next week and start cutting out beer, pizza, etc.

My normal program would be to go to the gym 2-3 times a week before work for an 80-90 minute workout, but as i don't sleep very well, it means some days i'm exhausted and cranky.

As there is a gym in my office, i was thinking of changing up my program and maybe try and go 4 or 5 times a week at lunchtime but just for 40-45 minutes.

anyone know any good programs out there for such a set up?
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Old 08-03-17, 11:30   #229
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I may be a bit late, didn't see this as was hit with a car

Finally back to the gym this week after nearly a year, mixture of crosstrainer/cycling/running for the foreseeable future.
Being immobile from broken bones is not good for your health, so need to get back on track.
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Old 30-01-18, 10:13   #230
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Had some problems with my back due to the car accident after that last post but am back in the gym now and will see how things go. Need to lose some weight, have lost 10kg in the last few months and have 10 more to lose. Started with a PT last week, we will be doing 2 sessions a week for 8 weeks and that's great, he's very helpful. After the first session I had DOMS for four days but I kinda knew that would be that bad after not doing exercise in so long. Tracked my diet last week for him, think it's grand but need more greens and possibly fruit. I'm not sure if you need fruit in a diet or not. Will probably just update here now and again.


Monday Jan 22:

10:30 - Breakfast Muesli with almond milk. (Wheat, Oats, Raisins, Almonds, Hazelnuts, Sugar, Salt.) Water.

14:00 - Lunch 400g Lentil and vegetable soup (Celery, Onions, Carrots, Potatoes, Lentils, Olive Oil, Salt, Bay Leaves.). Water.

18:00 - Dinner 400g Brown rice & Spanish bean stew (Red Beans, Tomatoes, Onions, Green Peppers, Courgettes, Sweet Corn, Green Chillies, Garlic, Sunflower Oil, Salt, Coriander/Spices, Olive Oil, Black Pepper.). Supplements (Omega 3, D3, Iodine, B12 - Varies depending on what I’ve eaten.). Brazil nut. Water.

20:30 - Snack: Ben and Jerry's. :-O Water.

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Tuesday Jan 23:

11:00 - Breakfast Muesli with almond milk. Water.

15:00 - Lunch 400g Bean Chilli (Onions, Sweet Peppers, Jalapenos, Red Beans, Tofu Mince, Rice Flour, Sunflower Oil, Garlic, Spices, Salt.). Water.

18:30
- Dinner Burrito bowl (Long Grain White Rice With Lime, Onions, Mixed Peppers, Pinto Beans, Black Beans, Sweet Corn Salsa, Tomato Salsa, Guacamole.). Water.

22:30 - Snack: Supplements. Brazil nut. Water.

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Wednesday Jan 24:

11:00
- Breakfast Muesli with almond milk. Water.

15:25 - Lunch 400g Lentil/veg soup. Water.

18:30 - Dinner Two Baked Potatoes With Tomato Curry (Passata, Tomato Purée, Soy Sauce, Onions, Broccoli, Tofu, edamame, Peas, Linda McCartney Sausage.).
Water.

23:00 - Snack: Supplements. Brazil Nut. Water.

------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Thursday Jan 25:

11:00 - Breakfast Muesli with almond milk. Water.

14:30/15:00 - Lunch Seitan Jerky. 400g Bean & Tofu Chilli Water.

20:00
- Dinner Baked Potatoes & Curry. (Passata, Tomato Purée, Kidney Beans, LMC Sausage, Cumin, Smoked Paprika, Garlic.). Brazil Nut. Supplements. Water.

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Friday Jan 26:


11:00 - Breakfast Muesli with almond milk. Water.

13:30 - Lunch 400g Lentil/veg Soup. Water.

19:00 - Dinner Boiled Potatoes, Broccoli, LMC Sausages, Brown Sauce, Gravy. Brazil Nut. Supplements. Water.

------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Saturday Jan 27:


12:00 - Breakfast Soy Protein Yogurt (25g). Water.

15:30 - Lunch Edamame. Ramen (Noodles, Teriyaki Tofu, Spring Onions, Bamboo Shoots, Bean Sprouts, Spinach, Shiitake Mushrooms, Shoyu Broth). Green Tea.

22:00 - Dinner 400g Italian Veg Stew (Tomatoes, Onions, Chickpeas, Sweet Peppers, Courgettes, Kale, Brown Rice, Mushrooms, Olive Oil, Garlic, Salt, Basil, Black Pepper.). Brazil Nut. Supplements. Water.

------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Sunday Jan 28:


11:30
- Breakfast Smoothie (Banana, Pea Protein, Hemp Protein, Peanut Butter, Cocoa, Soy Milk.).

15:30
- Lunch/Dinner Seitan Kebab (Wrap, Seitan, Red cabbage, courgette, pickled carrot, spinach, spicy mayo sauce.). Water.

21:30
- Snack Edamame. Brazil Nut. Supplements. Water.
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