Beardymcbeard's log, aiming to be awesome.

[beardymcbeard]

Originally Posted by HeadlessChicken

hmmm stong friendship bonding going on in this thread....

buuuut....nice progress anyway lol Now if only you could stay injury free for more than a week

G'luck matey!

Strong friendship bonding?

haha thanks. Haven't had a NEW injury for a while. My old/current ones are just coming back to haunt me. It's only wrist, ankle and shoulder.And sort of neck..

Oh and calves.



Legs today!
SMITH FRONT SQUAT
20kg 1x10; 2x8

FREE WEIGHT FRONT SQUAT
10kg 2x8
15kg 1x8

LEG PRESS
170kg 2x12
180kg 2x12

LYING HAM. CURL superset with SINGLE LEG EXTENSION
23kg 3x10
SINGLE LEG EXT.
18kg 1x10
20.3kg 1x10
18kg 1x10

LEG EXTENSION (both legs)
32kg 1x8

LUNGES (front foot on Bosu, 8kg kettle bell in each hand)
3x10

SQUAT JUMPS (8kg kettle bell in each hand)
3x8

then some inner and outer thigh stuff.



Later on I went over to the playground and did some cardio circuit stuff. It was really intense! (15 minutes) I might film it because I just made it up as I went and it's hard to describe.

Then went for a brisk walk for at least an hour.

[beardymcbeard]

This is a Bosu by the way




Here's a nice video.

[Aussie_James]

Hey thanks for the reply good luck on your goals, aussies for life, also pretty cool that you play rugby.

[beardymcbeard]

Originally Posted by Aussie_James

Hey thanks for the reply good luck on your goals, aussies for life, also pretty cool that you play rugby.

Haha thanks. Heck yes Australia's the best.
Rugby's cool too. Do you play?

[Aussie_James]

Originally Posted by beardymcbeard

Haha thanks. Heck yes Australia's the best.
Rugby's cool too. Do you play?

Nah I play aussie rules, rugby is fun though play it at school for sport sometimes I'm pretty good at it i think.

[beardymcbeard]

Just did 20 minutes over at the playground. Basic things I chose in random order:

squat jumps
pushups
dips
ski jumps (over a one foot or so pole)
step up
step up jumps
walking lunges with bicep curl
side bends
squat kicks

etc.

Would have done more but kids came and were playing with my dumbells.

Music makes it more enjoyable.



Hopefully going for a walk soon. Been doing assignments all day.

[beardymcbeard]

Originally Posted by Aussie_James

Nah I play aussie rules, rugby is fun though play it at school for sport sometimes I'm pretty good at it i think.

Sweet. haha AFL looks like too much running, I'd die. It's easier to just tackle someone.

You should get into it, it's good fun.

[watermelon_2001]

That playground sounds awesome!! We have NOTHING like that over here... And even if we did, it'd just end up getting vandalised or a hangout for druggies...

[beardymcbeard]

Originally Posted by watermelon_2001

That playground sounds awesome!! We have NOTHING like that over here... And even if we did, it'd just end up getting vandalised or a hangout for druggies...

It's pretty good. It's better than the 'weights' ones that are pretty useless (the ones that move). I'll take a picture of this one. Not now because it's raining.

And yeah I'm surprised there aren't syringes in the sand (dodge suberb).

I GOT ALL MY QUESTIONS RIGHT ON THE LATEST PT ASSIGNMENT!!!

Haha it's exciting.


Chest and shoulders

DBELL BENCH PRESS (superset with pushups- 6/8/8)
15kg 2x10; 1x8

INCLINE FLYE
8kg 1x12
9kg 3x10

BENT OVER RAISE/REAR FLYE
3kg 2x10; 1x12

ALTERNATING FRONT&LAT RAISE (superset with rear flye)
4kg 1x8; 2x6
(one rep= front+side)

ASSISTED DIP
4.5kg 1x10
14kg 1x10
9kg 2x8

(more weight makes dip easier. I'm able to do unassisted dips, just not full ROM)

Then went for a 20ish minute walk.


Mum and Dad just affirmed that we're going to England/Ireland/Europe next year! 5 weeks!! You'll have to recommend some good gyms Watermelon.

[beardymcbeard]

Hahahahaah I forgot something.


Trainer at the gym (same one I talked to a few days ago) offered/suggested I take a test. booster.

[beardymcbeard]

Did a bodypump class again today. It was a little average, my pants were uncomfortable so I couldn't think straight.


Would do more now but I have so many assignments due at the moment.


Plus I waste time, e.g. updating log.

[Aussie_James]

Good luck with the assignments :P, do you have MSN?

[beardymcbeard]

Originally Posted by Aussie_James

Good luck with the assignments :P, do you have MSN?

uuhhh thanks.

Yeah I do. I hardly use it, but I'll add you.

[beardymcbeard]

Biceps and triceps

EZ BAR CURL
15kg 2x10; 2x8

ROPE HAMMER CURL
10kg 1x10
15kg 1x8; 1x10

SKULL CRUSHERS
15kg 4x10

KICKBACKS (one arm)
7.5kg 4x10

INCLINE CURL
7.5kg 3x12

TRICEP DIPS
18/16/12


I tried to superset the last two but I kept talking.


Before that I did another body pump class (with school for sport)

Trying to go for an earlier night tonight, don't have anything due tomorrow. Yes.

[beardymcbeard]

Going to add bent over row into my programme.

Also, going to harden up and lift heavier. I've been doing the same weight/less weight on too many exercises for too long.

[beardymcbeard]

My brother suggested I get into some type of martial arts (he does some MMA). It sounds fun as
Tried to start up kickboxing a few years ago but it didn't work out.



That looks awesome

If I did it it'd be next year or these holidays.



I'd do it to submission though, not knockout. I don't want to be knocked out.

[watermelon_2001]

Kickboxing is pretty cool- did it a few years ago; hard work but it's fun! Judo would also get a thumbs up from me, as I did it through school. Actually been thinking about taking up Jijitsu myself

[beardymcbeard]

Originally Posted by watermelon_2001

Kickboxing is pretty cool- did it a few years ago; hard work but it's fun! Judo would also get a thumbs up from me, as I did it through school. Actually been thinking about taking up Jijitsu myself

Yeah, go for it! I don't know much about what the different martial arts are. Apparently grappling is awesome exercise though.

Hard work is what you want!

Are you just thinking of it for exercise?

I'd do it part exercise, part self defence, part it's cool




Back and traps

BENT OVER ROW
barx8
12.5kg (plus bar) 1x10; 2x8
10kg 1x10
This'll get better when I get used to the exercise. Overhand&underhand to see which one I like

ASSISTED CHINUP
41kg 1x10; 1x8
43kg 1x10; 1x8

BBELL SHRUG
30kg 1x16; 2x12; 1x10

UPRIGHT ROW
20kg 1x12; 2x10; 1x8
Traps were weak as today. Also went wide grip for upright row to go easy on my wrist.

SEATED ROW
70kg 1x12; 1x8
60kg 1x10
50kg 1x10



Did everything in above order. Really tired today.

[beardymcbeard]

and...






That's today's video.

[Darren in Gym]

Originally Posted by beardymcbeard

Going to add bent over row into my programme.

Also, going to harden up and lift heavier. I've been doing the same weight/less weight on too many exercises for too long.

good to see ur little log is still growing lol, yip bent over rows are seriously one of the best exercises around. basics 'hard and heavy' FTW everytime. personally im just dropping all the machines, most of my workouts now i dont even leave the free weight pit (my gym's free weights are on a lower level, awesome yes). its been a while since i checked in, hows ur injuries coming?

[beardymcbeard]

Originally Posted by Darren in Gym

good to see ur little log is still growing lol, yip bent over rows are seriously one of the best exercises around. basics 'hard and heavy' FTW everytime. personally im just dropping all the machines, most of my workouts now i dont even leave the free weight pit (my gym's free weights are on a lower level, awesome yes). its been a while since i checked in, hows ur injuries coming?

Injuries are ok, shoulder's getting better, ankle isn't really a worry anymore, wrist came back all of a sudden, calves and lower back I have to be careful with but are otherwise fine.


Haha


Legs day today. YES

SMITH FRONT SQUAT (warmup) (ATG)
20kg 1x10; 1x8; 1x2

FRONT SQUAT (pretty much ATG)
15kg 1x8; 1x7; 2x6

LEG PRESS
180kg 2x12
190kg 2x12
Going for 200kg next time

SINGLE LEG EXT. (superset with HAM CURLS)
18kg 2x10
20kg 1x10

HAM CURLS
23kg 2x12
24kg 1x12

LUNGES (one leg on Bosu, 8kg kettlebell in each hand)
3x10

JUMP SQUAT (superset with ^lunges; 8kg kettle bell in each hand)
1x10; 2x8

Inner/outer thigh lifts


haha I thought this morning I'd make it my goal to hit 200kg on leg press by the end of the year..

Don't think I've gone that low on squats before. Never been able to do it right but I warmed up on the smith machine going all the way down this time.

[beardymcbeard]

Yesterday I also felt inspired by CrossFit

10 dips
10 modified handstand pushups
10 jumping pullups
10 modified one leg boxsquat
10 hanging leg raises/knee raises

^x4

It took 16.58 minutes, I kept forgetting that I was supposed to be going fast.

[beardymcbeard]

Did my own adaptation of the "Filthy Fifty" crossfit workout. Hah I couldn't make 50 on some of them...

50 side jumps (over 1foot high pole, alternating sides)
25 tricep dips
25 jump pullups
25 tricep dips
50 walking lunges
25 jumping pullups
25 hanging knee raises (to the side for obliques)
50 jump squats
25 hanging knee raises (normal)
50 side jumps

Time: just under 23 minutes


I was ready to throw up by the end, it was really hot/sunny.

Here's my playground!



Here's a nice song:

Hahah cheesy pop. It's a good song though, the video adds to it heaps.




Taken after workout:



They're pretty much the same...

[beardymcbeard]

Chest and shoulders

DBELL FLAT PRESS (superset with pushups)
15kg 2x12; 1x10

PUSHUPS
10/6/6

INCLINE FLYE (dropset)
10kg 1x10 7.5kg 1x2
10kg 1x8 7.5kg 1x4
10kg 1x10 7.5kg 1x5

BENT OVER RAISE (superset with lat/front raise)
3kg 1x12
4kg 2x12

LAT/FRONT RAISE (one front+one side= 1rep)
4kg 3x8

[beardymcbeard]

Biceps/Triceps

EZ BAR CURL
20kg 1x6
15kg 1x10; 2x8

ROPE HAMMER CURL
15kg 3x10; 2x8

SKULL CRUSHERS
15kg 3x10; 1x8

KICKBACKS (one arm)
7.5kg 2x10; 1x12

INCLINE DBELL CURL (superset with tricep dips)
7.5kg 4x12

TRICEP DIPS
12/12/12/20


So.. hot. It was max of like 37 degrees C today. (nearly 100F)

[beardymcbeard]

woah, I've been so lazy/busy I haven't been in in ages.

I think this is how it went:

Wednesday: class (cardio, about 45 minutes)
LEGS

SMITH FRONT SQUAT
20kg 1x8; 1x2

FRONT SQUAT (these sucked)
15kg 1x6; 1x8
10kg 1x8; 1x6

SUMO SQUAT
10kg 12x3
15kg 1x4

ROM. DEADLIFT
bar 1x15
bar+2.5kg 3x15

LEG PRESS
190kg 1x10; 3x12

BACK EXTENSION (plus pulled myself up further to work hamstrings, dunno what it's called)
bodyweight 3x20

INNER THIGH LIFT superset with outer thigh lift
2x20 bodyweight (each leg)

OUTER
2x20 bodyweight



I'd had a lot less sleep than I normally would on a Saturday (normal leg day)
Also just done a class
Also had a sore back (hence bad squats)



Thursday- like 20 minutes abs/boxing/lower back

Friday- not much

Saturday-
20 minutes cardio
20 minutes weights
20 minutes circuit

^that killed

Various other small exercises

Sunday: playground

10 dips
25 ski jumps
10 jumping pullups
25 ski jumps
10 hanging knee raises
25 ski jumps
10 tricep dips
25 ski jumps
10 modified handstand pushups
25 ski jumps

^x3 for time

TIME: 28 and a half minutes
(28:26.71)

Today (Monday):
40-ish minute cardio class (with fitball, not at usual gym but the one I'm doing my PT course through)

30-40 minute brisk walk

[beardymcbeard]

Also, as of tomorrow I'm not 'strong for a 15 year old girl'
I'm alright for a 16 year old...

[Wolf-Baron]

Originally Posted by beardymcbeard

Also, as of tomorrow I'm not 'strong for a 15 year old girl'
I'm alright for a 16 year old...

happy pre-birthday

[beardymcbeard]

Originally Posted by Wolf-Baron

happy pre-birthday

Cheers man.

Legal driving age

[beardymcbeard]

I was sick yesterday and home from school sick today, so no exercise (sick on my birthday. Got home from school and slept)

Parents got me a boxing bag for my birthday! YES.

Can't wait to use it.

EDIT: Oh I went for a half hour or so walk today