Foxybass Training

[Foxybass]

Cheers Tuff

Had a great holiday with the family. Put on 9lbs of pure blubber but it was worth it. Managed to knock out plenty of press ups and squat stretches without the kids climbing over me too much; there's not too much room in a caravan.

Sunday 23 August 2009

Warm up on treadmill, loads and loads of stretching

Squats @ 50kg: 5/5/5/5/5
Bench @60kg: 5/5/5/5/5
Inv Rows: 4/3/2
Push Ups: 16/16/20
Chins: 2/2/2
15 mins on treadmill

The squats were tough; not heavy though I just couldn't believe how inflexible I was. Couldn't get the bar in the right position without pain and it was a struggle getting low enough. Guess it will improve in the next week or so.

The bench press felt heavy. It's amazing what a two week rest does. Now I know why it's been a struggle over the past year or so after a two decade rest.

The 15 mins on the treadmill felt like eternity but again I'll be flying in a few weeks or so.

Great to be back and looking forward to seeing how things go over the next few months. The football season has started so I won't be as strict with the beer consumption. I need beer to watch the Villa especially after the start they've had.

[markg]

I need vodka, we're bottom of the league
and just sold half our centre-backs...



Good to see you back mate.

[Foxybass]

I need vodka, we're bottom of the league
and just sold half our centre-backs...



Good to see you back mate.

Cheers Mark. At least you've replaced Lescott. We've yet to really replace Barry and Laursen. Glad we could be of assistance stuffing the not so mighty scouse reds.


Tuesday 25 August

Had to rush tonight. No time for cardio so I kept things light (getting back into the swing of things), focused on form and kept rest time to a minimum.

Warm up on treadmill and loads of stretches
Squats @ 51.8kg: 5/5/5/5/5
Overhead Press @ 37.5kg: 5/5/10
Deadlift @ 90kg: 5/5/5
Prones: 3 sets @ 30 secs


Squats – Flexibility and form was much better but still not where I left off before the holiday. Really got the lungs working.

Overhead Press – First set felt heavy and awkward. I was flying by the 3rd set.

Deadlift – Worked through the warm up sets and looked at the clock for the first time during the workout – I had 15 mins left before bedtime duty with the kids called so I quickly knocked out 3 sets of Deadlifts.

It all took one hour and felt great. I’m a bit frustrated because I can’t workout again now until Sunday ‘cus of family stuff. Things should be more settled when the kids go back to school.

[Mouse]

Things should be more settled when the kids go back to school.

Too true.

Good to see you back at it Dave.

[Foxybass]

Cheers Mouse; it's good to be back into the swing of things.

Saturday 29 August 2009

Warm up on treadmill & loads of stretches.

Squats @ 55kg: 5/5/5/5/5
Bench @ 62.5kg: 5/5/10
Inverted Rows: 5/6/7/7/7
Press Ups: 17/17/17
Chins: 2/2/2/2/1

Squats felt great. Form will be as good as it was before the holiday next session-if not better.
The bench felt heavy but the last set flew up.
Inverted rows felt great once I got going.

I should be able to get some cardio done tomorrow. I also need to do some soft tissue work; my upper back and shoulders feel too tight and my calfs don't feel right. No probs though. I've got that "eating healthy and working out" buzz back.

[Foxybass]

Tuesday 1 September

Warm up on treadmill and loads of stretches
Squats @ 61.8kg: 5/5/5/5/5
Overhead Press @ 40kg: 5/5/5/5/5
Deadlift @ 95kg: 5
Prones: 3 sets @ 32 secs
20 mins on treadmill


Squats – More difficult than I thought they would have been. Consistency wasn’t great but I can work on that as I slowly increase the weight.

Everything else was fine; no probs at all. If I remember, I’ll be putting some weights in my ruck-sack and whacking it on the back next time I do prone bridges. I’m loving these evening workouts – feeling good.

Managed to get in 2 sessions on the treadmill over the bank holiday weekend but the Guinness and chocolate consumption more than negated the effort.

[markg]

Are we still racing to 80kg mate? How are the numbers on the scales these days? I'm checking mine this weekend.

Back to 100kg on the deadlift next is it? Starts to feel serious at that point, if I remember ( I may have blocked out the memory!).

[DaveT]

I've got that "eating healthy and working out" buzz back.

I know what you mean. I'm enjoying getting back to the weights again.

Good to hear the evening workouts are working for you. If you're benching 62.5kg for 10 reps in your 3rd set, then something must be feeling right. Great effort!

[Foxybass]

@ MarkG - The two week holiday totally b#ll#xed the weight loss. Also downing 7 cans of guinness watching the Villa v Fulham game didn't help I'll just do my best until my 40th birthday then it's full on eating like there's no tomorrow and lifting heavy in the soon to be ordered (I hope) power cage. I might get to 82-83kg; so the bet's off for me mate. Yeah, looking forward to Sunday's 100kg on the deadlift.

@ DaveT - Yeah, I'm feeling great again. Loving the workouts at the moment.

Thursday 3 September 2009

Stretches, warm up on treadmill
Squats 64.3kg: 5/5/5/5/5
Bench Press 66.8kg: 5/5/5
Inverted Rows: 8/8/8/7/6
Press Ups (plus 10kg in ruck-sack): 12/10/10
Chins: 3/3/3/2/2
Treadmill for 20 mins


Squats – Felt solid throughout. I really felt it in my shoulders and arms towards the end of the latter sets. I hope that’s because I’ve worked on keeping the elbows up and pulling down on the bar when coming up rather than the trap/neck tightness I’ve got at the moment. The soft tissue work is helping but my neck feels like I’ve been constantly headbanging.

Bench press was no problem and I’m making steady progress with the rest of the exercises.

[Foxybass]

Sunday 6 September 2009

Squats @ 66.8kg: 5/5/5/5/5
Ohp @ 42.5kg: 5/5/5
Deadlift @ 100kg: 5
Prones @ 10kg: 3 x 30 secs

Had to do this session quickly. I was left alone with our youngest and worked out listening to the baby monitor whilst she slept. It kept me focused and the session flew by.

Best session of squats ever. Form felt great and I felt it in all the right places. I think I'll be making good progress when I start eating more.

The ohp flew up and the deadlifts felt fine. Enjoyed the prones with the weight on my back.

I've limited the beer and chocolate this weekend, done some cardio and a soft tissue session so I feel good. Neck problem is fading.

I'm going to start looking around for the power cage and weights for my birthday. Looking forward to getting a proper set up.

[AD69]

Good going Foxy! I always feel a bit nervous about working out if I'm in charge of the babies. I just worry that I might poleaxe myself somehow and no-one will be around to know. I think a deadlift session is fine, but wouldn't want to do bench.

Having said that, I successfully bailed out of a bench the other day, and was surprisingly fine. Just lowered slowly to the chest, rolled the bar down to my stomach/thighs. Sat up while holding the bar, then put it down. Not as scary as I'd have thought.

[markg]

I like the positive way you describe most of your sessions Dave! Best squats ever Sounds good mate.

What sort of soft tissue work did you do? Have you got a foam roller and some tennis balls?

[Foxybass]

@ AD69 - I'll have to try a bail out on the bench. Wasn't it a bit akward rolling the bar over the old meat and two veg?

@Markg - Yeah, it's going well Mark. I'm enjoying things - guess that will change when I start hitting heavy squatting. I give myself a good going over using a tennis ball and some pvc guttering pipe. Hurts like hell at times but feels good after.

Tuesday 8 September 2009

Stretches.
Squats 69.3kg: 5/5/5/5/5
Bench Press 69.3kg: 5/5/5
Inverted Rows: 10/10/9
Press Ups (plus 10kg in ruck-sack): 10/10/14
Chins: 3/3/2


Squats – Felt good but not good enough to increase the weight. I didn’t find the rhythm consistently enough that I got into last Sunday.

Bench Press – No real problems but I need to remember to grip the bar solid from the off.

The inverted rows were my show stopper tonight. I don’t think I’ve ever done 10 – and to do two sets at 10 was great.

The press ups felt good too. I’ll wack some more weight in the ruck-sack next time.

Disappointed that I had no time for cardio; but I guess it's no big deal in the scheme of things.

I'm eating well and hope to not have to go to the beer fridge whilst watching the England match tonight.

[markg]

I'm eating well and hope to not have to go to the beer fridge whilst watching the England match tonight.

Are you hoping the missus will go for you?

[Kathy]

I'm eating well and hope to not have to go to the beer fridge whilst watching the England match tonight.

Are you hoping the missus will go for you?

No, no. No missus to get the beer. Gotta train the kids to do that My husband taught our boys how to use a bottle opener on our vacation

Nice job on the inverted rows Foxy!