Comments on: Mon, Dec 21st

By: Colm

Colm — Tue, 22 Dec 2009 09:10:24 +0000

Dan – DNF (Faked Injury to avoid the deathmatch)
Jason – 9:41
Tony – 6:43
James – 10:13 (35Kg)
Special K – 5:33
Pat – 6:40
Eve – 10:23 (17.5Kg/G)
Tom – 14:11

Most of these also carry the FML mark.

By: Ed

Ed — Mon, 21 Dec 2009 23:08:30 +0000

You’re a sick man James!

By: Louise

Louise — Mon, 21 Dec 2009 22:24:09 +0000

I’d be on for an evening class on the 30th, if it suits.

By: James Hanley

James Hanley — Mon, 21 Dec 2009 19:02:13 +0000

Eamonn,

AM and PM sessions as listed below… messed up my timing on Saturday and couldn’t get to the gym in time so I had to make it up yesterday cos of the weird opening hours over the xmas period.

———-

MORNING SESSION:

Power Cleans:
60kg x3
80kg x2
90kg x2
100kg x2
110kg x1
115kg x1
120kg x1 (full clean)
120kg x1 – power clean

Speed Pulls:
120kg 8×1

Squats:
60kg 2×5
100kg x3
130kg x1
*belt*
160kg 7×5

Bench:
60kg 2×3
90kg x2
112.5kg 7×5

Curls:
50kg 7×5

———————-

EVENING SESSION:

Squat:
62.5kg 2×3
102.5kg x3
132.5kg x1
152.5kg x1
*belt*
172.5kg 10×3

Bench:
62.5kg 2×3
82.5kg 1×3
102.5kg x1
122.5kg 10×3

Pull ups:
bodyweight x10, 10, 20

Curls:
55kg 10×3

Inverted Rows:
bodyweight 3×12

——-

And no, it was not fun. Strangely tho, I’ve minimal DOMS today. My glutes are a bit sore, and my traps are achy, but not much else. Tomorrow will tell all tho. Not even like I’ve an easy day then either. Gotta do;
Squat – 150kg 4×9
Bench – 107kg 4×9
Curls – 47kg 5×9
Rows – 4 sets

By: Paddy

Paddy — Mon, 21 Dec 2009 18:53:53 +0000

5 or 6 which ever is handy.

By: Kyle

Kyle — Mon, 21 Dec 2009 18:36:39 +0000

Why didn’t any of you help that poor special needs kid in the middle with his sweatshirt?

By: Neil

Neil — Mon, 21 Dec 2009 16:09:39 +0000

6 o’clock, but I’m going to ask for that day off work tomorrow so if they let me I wont be there for the class after all. I’ll let ye know tomorrow asap.

By: Eamonn

Eamonn — Mon, 21 Dec 2009 15:51:22 +0000

Thanks Paddy I’ll check that out.

btw Hanley how the hell did you do that much volume? Those numbers are insane.

By: Paddy

Paddy — Mon, 21 Dec 2009 15:21:29 +0000

Eamonn this should have a few. Am Sure the food Nazi will on soon with some better ones as well. http://www.thepaleodiet.com/nutritional_tools/recipes.shtml#Low%20Fat%20Meat

By: eve

eve — Mon, 21 Dec 2009 15:14:22 +0000

I found this website has quite alot of recipes: http://www.marksdailyapple.com/primal-meatballs/ these meatballs were particularly amaaazing and the recipe made tons, enough for about 4 people. You do need to get proper posh sausages though from the likes of Fallon & Byrne.