Log your lifts woman

[hhhh1]

happy birthday i guess

[icecream]

Oh you just warm my heart you! :jive:

[icecream]

Booted up my old laptop to find my pre crossfit arm pics. Coz that's what you do on a Thursday night before a long weekend :?

Anyway I think I'm doing ok considering I find it hard to put on muscle, AND I never do brocep curls.

[hhhh1]

your arm does look stronger in the new pic. did u even lift at all prior to the first pic though?

[icecream]

I have been going to the gym 10 years, but prior to crossfit I was teaching 9 million spin classes a week, and running. Typical cardio queen

The last time I did proper weight training for longer than 2 weeks was 2006. But I didn't have a pxt phone for gunz pics back then :pfft:

[icecream]

Log:

Did a bunch of stuff over Easter.

:grin:

2x crossfit workouts

1x gym workout

Then my car tyre blew so I had to have Monday off. Boooooo.

Back into it today, except I have been put on a new eating plan and my stomach is trying to get used to extra protein bloated as f*ck.

[icecream]

Did deadlifts last night, nothing exciting to report there. It was ODD doing them without bumper plates though. Chucked in some leg press and dumbbell rows, really need to sort my accessory work out though.

This morning was a workout of max reps bench press at body weight, and max rep pullups, 5 rounds, not timed. Superset the exercises and rest in between sets.

Considering my 1RM for BP is 37.5, I got the choice of strict pushups, or half my body weight on the bench. I do bench a bit, and needed to work on my pushups, so did that.

Pullups I'm managing 5 unassisted using a kip. Getting one unassisted was a goal for me this year, so the goal is now a dead hang pullup yayoh.

[icecream]

I'm bored of this log already, probably because I blog as well:

Bet a personal record on a workout yesterday, 32 glorious minutes of kettlebell squat cleans, burpees and a metric fuckton of running. Was still bright red 2 hours later :?

Ditched the 'get the fat off for the show' nutrition plan in favour of a 30 day paleo challenge we are doing at crossfit. Hoping I can shed a few percentages of fat..

[icecream]

Strength gods forgive me for I have sinned, and have done more lighter weights and cardio than heavy this week:

Trainer man gets annoyed when people say "what about cardio?" so he gave us this today:

Run 2.4k

20 double unders

Run 1.6k

40 double unders

Run 800m

60 double unders

Run 400m

80 double unders

Run 200m

100 double unders

39mins

I spent the rest of the day shoving food in the gob. At this rate the squat ass will not be happening but honestly, the workout sucked my will to live, bacon made it better...

[teamfatboy]

Jeepers girl, I'd have thought that all that time teaching pump would have taught you not to goad the instructor :pfft:

Still, bacon fixes many ills =P~ :nod:

[icecream]

Haha yes, I keep my mouth shut, it's the others who need to learn!

Bacon cures all! I also made some kumara hash browns to have with the bacon \:D/

[southernsamurai]

Strength gods forgive me for I have sinned, and have done more lighter weights and cardio than heavy this week:

Trainer man gets annoyed when people say "what about cardio?" so he gave us this today:

Run 2.4k

20 double unders

Run 1.6k

40 double unders

Run 800m

60 double unders

Run 400m

80 double unders

Run 200m

100 double unders

39mins

I spent the rest of the day shoving food in the gob. At this rate the squat ass will not be happening but honestly, the workout sucked my will to live, bacon made it better...

:shock: cardio much!!!!!!!!!!!!!!!!!! Keep the heavy lifting coming :nod:

[icecream]

Today week 3 of wendler took place:

Shoulder press: 5 sets of 5 to finish at 25. Lame. Like, that was what was programmed, so I did it, but I know I can do heavier, but it was still a struggle. 35 you are just a distant memory. Unless I'm remembering wrong and that was for push press.

Same with squats.. I struggled with 5 reps of 5 at 55... Yet I have previously done 5@65, and I do FRONT squats at 55. Clearly not squattin on the reg. must fix. Need a big butt.

Did some d/b presses and leg presses to accessorize, threw in some calf raises for lolz. Really wanted to do some wide stance squats and front squats but legs are fried from yesterday- which could explain why I was growling like the hulk on my squats.

Then did a few double unders, going strong up to about 35 before I trip up. So did those then alternated that with jumping up on the pullup bars and playing pullups. Then did toes to bar because I'm trying to get past 6 in a row, but my grip gives out.

Andthenandthenandthen I went home.

[karm015]

Andthenandthenandthen I went home.

lol i like this :pfft:

that was a lot of cardio :shifty:

[Shutupandsquat]

Nice training. Too bad about not being as strong as you'd like. Don't beat yourself up about it though, use it to motivate you

[icecream]

Yeah I'll definitely be pushing myself :grin:

Crossfit this morning:

Did my wendler Deadlift, had my other trainer who insisted I do a normal grip instead of mixed, so that I can strengthen my grip. :-|

Anyway I did 65 for 5 to finish, which still estimates my 1RM pretty close to what it was a few weeks ago my grip slipped which was poos, so I might just tell him to get stuffed next time, and mix that grip

WOD:

25-20-15-10-5 reps of

Wall balls 10ft target (10/6kg)

Knees to elbows

Mountain climbers

The workout would have been done as prescribed by me, however I didn't always hit the 10ft, I was gunning for 9ft. Last round I murdered the 10ft, so next time I'll just do it all rounds.

Knees to elbows were sweet as baz, sore arms from hanging off the bars doing them and ttb, and pullups yesterday, my bad.

Mountain climbers piece of piss, we do them for warmups.

Have also just been informed my mum can pick up my child this arvo, so I'm sorely tempted to go for a run after work..

[icecream]

Woohoo, went up 5kg in my overhead squat this morning. So a new pb of 35kg for 5reps.

Workout after was max strict pushups, followed by a minute of as many body weight squats as possible, 1 min rest, then repeat another two times. Nice and short- oh hang on its not over yet.

Finish with 8 mins of motherfuckin planks and side planks. Knees and hips aren't allowed to touch the ground.. Well sorry kids, but heres my knees, here is the ground, I'm having a fucking rest for 10 seconds :grin: brilliant!

My friend and I like to inject a bit of the lolz into workouts sometimes, makes for a more fun morning.

And as for proof of lifting, I'm trying to upload the squat but iPad sez 'f*ck off, I might be an apple product but I still suck at some stuff.'

[M.T]

Rad log indeed great work icecream :nod:

[teamfatboy]

Woohoo, went up 5kg in my overhead squat this morning. So a new pb of 35kg for 5reps.

Nice work PBs are good :clap:

iPad sez 'f*ck off, I might be an apple product but I still suck at some stuff.'

How long did it take you to figure that out :think: :grin:

[icecream]

Thanks guys :grin:

Here's the pap snap from this morning.

disclaimer: YES I'm using bumper plates, probably a good thing considering the bar slam I did after But a big 'don't you worry!' goes out to all the bumper plate haters out there, I DID have some small 2.5s on beforehand :wink: /disclaimer

[icecream]

Ahh I had this post written out but again, the iPad sucks. If you leave a page too long and are on another tab, it wipes your post. Weird.

Anyway:

800m run

10 rounds of 10 pullups, 5 wall climbs

Finish with an 800m run

It took me 50 mins.

Basically, I can string 5 Kipping pullups together so I was like sweeeet bro, breaking it up into 10 rounds, bring it.

By round 7 I was regretting it but being a hero because I enjoy being heroic. Ugh. So I gripped it, I ripped it. I don't use a hook grip because I'm an idiot, so both palms are torn, and 3 fingers are plastered. Hot right! FUCKING BURNING. Who wants a hand job!

To top it off my trainer sprayed some plaster spray on after.

Anyway you're probably all wondering what a wall climb is, so I will treat you to a video of Katie hogan doing wall climbs. God I love her in a completely non lesbiano way.

[icecream]

Oooh are they... back muscles?

Or just wonderful lighting..

[hhhh1]

shoulder rolls?

[tinytraps]

Training on the rise keep it up! :grin:

[hjp]

Trainings looking good.

With the 531 is there any reason you aren't repping out on the final work set of the three? That is the idea, the last set is all out maximal reps.

So you would do work sets of for example in a 5 week where your "work sets" are 30, 35 and 40 you would do:

30 * 5

35 * 5

40 * 5+ an you may get like 9 reps.

Hope that helps :nod: