Crazy in the coconut

Yeah I don't think the awards themselves aren't really worth bothering with...much better to be giving it welly. At least some of the fresh blood got a say this year though (not the usual Stantons/Plumps/Krafty Kuts clean sweep).

Wednesday 4th March - Legs

Movements: (90s rest between sets)

ATG front squat (3-0-X-0): 60kg x 6 / 80kg x 6 / 100kg x 6 / 110kg x 5 / 120kg x 2 / 130kg x 1 / 100kg x 5
Leg extension (2-0-X-Hold): 90kg x 8 / 92.5kg x 7 / 92.5kg x 8 / 92.5kg x 8

RDL (3-0-X-0): 100kg x 12 / 140kg x 8 / 160kg x 6 / 160kg x 5 / 160kg x 5
Leg curl (3-0-X-Hold): 65kg x 8 / 70kg x 8 / 75kg x 7 / 75kg x 7

Calf raise (seated) (3-1-X-1): +55kg x 10 / +55kg x 9 / +55kg x 9 / +55kg x 8

Notes:

Really good session this morning - enjoyed it a lot. Feel really refreshed and confident about my training and diet again for the first time in a while. Had a great breakfast - grapefruit, greens drink, 6 egg whites + 4 yolks, spinach, 1 slice of smoked salmon, 20g WPC with cinnamon. Worth getting up for. It's getting lighter again now which also helps

That's a crazy breakfast.
Sounds sooo good.

Your thread title reminds me- how are things progessing with your leprechaun lady? Has she got her Lucky Charms out for you yet?

I haven't seen her for over a week, but am going out with her tomorrow night and she may come out with me on Saturday too. Just have to see how it pans out.

Have you managed to borrow any sugar from your neighbour yet?

Sorry to move away from the discussions about your ladies!

Just wanted to say that was a great session Ollie. Those leg curls and extensions look awesome (and god, painful...I bloody hate them!). Solid all round as always!

Really pleased you are enjoying it again more now, and that you are happy with your diet too. Gotta have that or it just isn’t worth it!

P.S. Yummy yummy yummy breakfast....mmmmmm

Pingu wrote:Sorry to move away from the discussions about your ladies!

So you should be

I haven't seen my neighbour again since moving in actually; might have to engineer an 'accidental' meeting of some kind, perhaps time for the old 'burning bag of dog crap through the letterbox' routine- girls love it.

Am so envious of all the clubbing going on journals. I can't find a word to describe how shite the club scene is near me and can't find anyone up for nights out further afield. Ah well.

Awesome leg workout for a Monday after a clubbing weekend Ollie, no way I'd have managed something like that after a few days of mentalness. I salute you sir!

Spit, come on you can do better than that? Kidnap her hamster then "find" it.

Don't think she'll want it after Spit's finished with it. o.O

Rorschach wrote:Don't think she'll want it after Spit's finished with it. o.O

I do sometimes worry about the workings of your mind Rorschach.

GymBunny wrote:

Rorschach wrote:Don't think she'll want it after Spit's finished with it. o.O

I do sometimes worry about the workings of your mind Rorschach.

No, he's right, that was the first murky avenue my synapses wandered down too. You do know where the Pet Shop Boys took their name from, right?



P.S. Sorry Ollie, I suggest you just write this journal off as a lost cause.

I'm going to persist!

Thursday 5th March - Back & Triceps

Movements: (120s between deadlift sets, 90s rest between others)

Deadlift (0-0-X-1): 140kg x 10 / 180kg x 6 / 200kg x 5 / 200kg x 5 / 205kg x 4 / 205kg x 3
Bent over row (2-0-X-Hold): 80kg x 12 / 100kg x 10 / 105kg x 8 / 105kg x 7 / 105kg x 5
Wide grip chin (3-0-X-0): BW x 12 / +5kg x 9 / +5kg x 8 / +10kg x 5 / BW x 8
Chest supported t-bar row (3-0-X-Hold): +60kg x 9 / +65kg x 7 / +70kg x 6 / +70kg x 5 / +40kg x 12
DB shrug (3-0-X-1): 40kg x 10 / 40kg x 10 / 40kg x 10

Dip (3-0-X-0): BW x 10 / +20kg x 8 / +25kg x 8 / +30kg x 6 / BW x 10
Rope push-down (3-0-X-1): 25kg x 12 / 30kg x 9 / 32.5kg x 8 / 32.5kg x 7 + DS: 15kg x 7

Notes:

Pretty pleased with today's session - happy with the numbers, feel and form.

I'm protecting my elbow for now so no more CGBP until it's better. May mean I'll have to change my shoulder workout tomorrow as well.

Those deadlifts are crazy strong. Especially with the short rests.
Really impressed.

Rilla wrote:Those deadlifts are crazy strong. Especially with the short rests.
Really impressed.

I've said it before and I'll say it again, Ollie is an athelete.

id agree - session looks pretty solid

Max wrote:

Rilla wrote:Those deadlifts are crazy strong. Especially with the short rests.
Really impressed.

I've said it before and I'll say it again, Ollie is an athelete.

Ollie is a robot.

Rest for deads were 120s, but my heart still felt like it was going to burst out of my rib cage

I'm not surprised! That is a puke worthy session.

Are you gonna start up the rugby with Sir Si and the boys?

sexual work ollie

Thanks everyone

GymBunny wrote:I'm not surprised! That is a puke worthy session.

Are you gonna start up the rugby with Sir Si and the boys?

I don't think so Lys, working 1 day at weekends isn't really conducive to me being able to commit to it and truth be told I'm a bit of a pussy and afraid of injuring myself. Lame I know

Good grief Ollie. That's monstrous!

Pingu wrote:Good grief Ollie. That's monstrous!

The one phrase a man can never tire of hearing

Haven't been able to get on here for a few days but training continues unabated

Last couple of sessions:

Monday 9th March - Shoulders & Arms

Movements: (105s rest between supersets)

A1: DB shoulder press (3-0-X-0): 30kg x 12 / 32kg x 8 / 32kg x 6 / 30kg x 8
A2: Laying DB rear raise (2-1-X-Hold): 10kg x 12 / 12kg x 9 / 12kg x 8 / 12kg x 7

B1: Military press (3-0-X-0): 60kg x 8 / 65kg x 6 / 65kg x 6 / 65kg x 5
B2: Standing lateral raise (1-1-X-Hold): 18kg x 10 / 18kg x 8 / 20kg x 8 / 20kg x 6

C1: EZ preacher curl (3-0-X-1): +35kg x 10 / +35kg x 9 / +35kg x 8 / +35kg x 8
C2: Close grip bench press (3-1-X-1): 90kg x 8 / 90kg x 8 / 90kg x 7 / 90kg x 7

D1: Incline myotatic DB curl (2-0-X-1): 18kg x 10 / 18kg x 8 / 18kg x 8 / 18kg x 7
D2: Dip (3-1-X-0): BW x 12 / +25kg x 8 / +30kg x 6 / +30kg x 5 / BW x 10


Wednesday 4th March - Legs

Movements: (90s rest between sets)

ATG front squat (3-0-X-0): 60kg x 6 / 100kg x 6 / 110kg x 5 / 120kg x 3 / 130kg x 1 / 100kg x 5
Leg extension (2-0-X-Hold): 90kg x 8 / 92.5kg x 7 / 95kg x 7 / 95kg x 6 - DS: 50kg x 7

RDL (4-0-X-0): 100kg x 10 / 140kg x 8 / 160kg x 6 / 165kg x 5 / 165kg x 5
Leg curl (3-0-X-Hold): 65kg x 8 / 70kg x 8 / 75kg x 7 / 75kg x 6

Calf raise (seated) (3-1-X-1): +55kg x 10 / +55kg x 10 / +55kg x 9 / +55kg x 8

Notes:

Really good couple of sessions. Things are going swimmingly at the moment, apart from my elbow which still hasn't cured itself. If it's not better after I've been boarding next week I'll get it seen to.

I've gained some good size over the last few weeks and am looking reasonably lean, too. Looking forward to the next few months of training as I should be able to make some really solid progress.

Things are also going very well indeed with the Irish girl. She's awesome

Firstly...am really pleased that your Irish girl is awesome! Great stuff Ollie!!

And looks like your change in focus and approach is really working for you training wise. Good on you, and delighted it is paying dividends in body composition and function too!

Fab!

Thanks Maddie

Wednesday 11th March - Back & Triceps

Movements: (120s between deadlift sets, 90s rest between others)

Deadlift (0-0-X-1): 140kg x 10 / 180kg x 6 / 205kg x 5 / 210kg x 4 / 210kg x 3 / 180kg x 5
Bent over row (2-0-X-Hold): 80kg x 12 / 100kg x 10 / 105kg x 8 / 110kg x 6 / 110kg x 5
Wide grip chin (3-0-X-0): BW x 11 / +5kg x 9 / +5kg x 8 / +10kg x 5 / BW x 8
Chest supported t-bar row (3-0-X-Hold): +60kg x 10 / +65kg x 7 / +70kg x 6 / +70kg x 5 / +40kg x 12
DB row (2-0-X-Hold): 40kg x 10 / 44kg x 8 / 48kg x 6 / 50kg x 5

Close grip bench press (3-1-X-0): Bar x 15 / 60kg x 10 / 80kg x 10 / 90kg x 8 / 90kg x 7
Rope push-down (3-0-X-1): 30kg x 10 / 32.5kg x 9 / 35kg x 8 / 35kg x 6 + DS: 15kg x 7

Notes:

Penultimate session before I go away so really went for it today. Managed a few gains on all my movements and was pleased to DB row the 50s after the rest of the back work with good form.

I picked up an elbow support yesterday which seemed to help a lot with CGBP, although by the end of those I was conscious that it was still clicking, just not as severely. The week off should do it some good. Also if BSD ever get some cissus in i'm sure that would help

Strong stuff Ollie, specially the deadlifting.