What training are you doing/have you done today? Vol.2
Discussion
Thought I'd do my Reg Park Power Routine for one more week while I try and sort out a new 4-day split routine for next week - been quite enjoying this 3-day routine, though, TBH..
Squats - 5x6(80-140) 1x4 with 150kg
Bench press - 6x5-8 reps with 60-100kg
Power Cleans - 8x2 with 65-80kg
Barbell press - 5x5-8 reps with 52.5-62.5kg
Barbell Curls (EZ Curl bar) 5x8
Deadlifts - 5x1 (115-155kg), then one set of 8 reps with 115kg to finish off.
Was freezing when I entered the garage, sweating like a pig when I left it..
Squats - 5x6(80-140) 1x4 with 150kg
Bench press - 6x5-8 reps with 60-100kg
Power Cleans - 8x2 with 65-80kg
Barbell press - 5x5-8 reps with 52.5-62.5kg
Barbell Curls (EZ Curl bar) 5x8
Deadlifts - 5x1 (115-155kg), then one set of 8 reps with 115kg to finish off.
Was freezing when I entered the garage, sweating like a pig when I left it..
LordGrover said:
Blimey! That's what I call a full body workout.
I know, it's not too bad, though. Before this, I spent four months doing a 6 days per week, three day split routine. I figured I really needed to concentrate more on the main compounds (only been training for a year), as I believe that trying to shift the heaviest weight is more beneficial than faffing around with too many isolation exercises, more so for a relative beginner.Knee pain - squatting is not fun! Rather than going really deep, I'm stopping at parallel (actually harder for me than going deeper). Also dropping the weight and upping the reps.
Squat: 25 x 120kg
Seated barbell military press: 8 x 100kg, 3 x 110kg
Seated dumbbell bicep curls: 10 x 25kg
Short and sweet but felt good!
Great DL session.
Back hypers
3 x 10
Deadlifts
1 x 2 at 200kg
1 x 2 at 210kg
1 x 2 at 220kg
1 x 2 at 225kg
1 x 2 at 230kg
1 x 2 at 235kg
1 x 2 at 242kg - PB
Should have done some light fast reps but forgot in the pb excitement
Leg press
Up to 4s at 490kg
Razor curls
4 x 6
Aleknas
1 x 10 at 5kg
2 x 5 at 10kg
Back hypers
3 x 10
Deadlifts
1 x 2 at 200kg
1 x 2 at 210kg
1 x 2 at 220kg
1 x 2 at 225kg
1 x 2 at 230kg
1 x 2 at 235kg
1 x 2 at 242kg - PB
Should have done some light fast reps but forgot in the pb excitement
Leg press
Up to 4s at 490kg
Razor curls
4 x 6
Aleknas
1 x 10 at 5kg
2 x 5 at 10kg
Just back from the gym
Military Press 5x10@40kg
Shrugs 2x12@80kg, 2x10@120kg, 2x6@140kg, 2x3@160kg, 2x12@80kg
Lat Raise Drop Set 16/14/10/8kg x3
Rear Delt Flys 5x10/side@10kg
Superset:
EZ Bar Upright Rows 5x10@35kg/
Front Raises 5x10@10kg
Cable Woodchops per side 3x10@12.5kg
Felt done after the first set, but turned into a great session. The drop sets did me!
Military Press 5x10@40kg
Shrugs 2x12@80kg, 2x10@120kg, 2x6@140kg, 2x3@160kg, 2x12@80kg
Lat Raise Drop Set 16/14/10/8kg x3
Rear Delt Flys 5x10/side@10kg
Superset:
EZ Bar Upright Rows 5x10@35kg/
Front Raises 5x10@10kg
Cable Woodchops per side 3x10@12.5kg
Felt done after the first set, but turned into a great session. The drop sets did me!
OK, usual stuff this evening,
Started with warming up, as usual, 5 mins bike rollers and then a set of 12 Good Mornings and a set of 12 light squats. (and always one or two warm up sets before the heavy stuff for each exercise)
Squats - 5x7 (80-130kg) Then 1x5 with 140kg
Bench press - 5x7 (60-100kg)
Power Clean - 8x2 (65-80kg)
Barbell Standing press - 5x5 (55-65kg) Although more jerking than pressing with 65 - but you gotta force yourself....
Standing EZCurl bar curls - 5x8
Stiff Leg Deadlifts - 4x5 (100-110kg)
Started with warming up, as usual, 5 mins bike rollers and then a set of 12 Good Mornings and a set of 12 light squats. (and always one or two warm up sets before the heavy stuff for each exercise)
Squats - 5x7 (80-130kg) Then 1x5 with 140kg
Bench press - 5x7 (60-100kg)
Power Clean - 8x2 (65-80kg)
Barbell Standing press - 5x5 (55-65kg) Although more jerking than pressing with 65 - but you gotta force yourself....
Standing EZCurl bar curls - 5x8
Stiff Leg Deadlifts - 4x5 (100-110kg)
Tonight>
Pull ups: 4 sets
Deadlift: 200,240,F 270kg (fast to just above the knee, didn't have the will to grind it out...)
Chest supported Rows: 2 wide, 2 med, 4 close grip
Single arm pull downs: 4 sets
Cable lat pull overs: 4 sets
Rear delt/wide grip pull down SS: 3 sets
Great Lat pump, good session.
Pull ups: 4 sets
Deadlift: 200,240,F 270kg (fast to just above the knee, didn't have the will to grind it out...)
Chest supported Rows: 2 wide, 2 med, 4 close grip
Single arm pull downs: 4 sets
Cable lat pull overs: 4 sets
Rear delt/wide grip pull down SS: 3 sets
Great Lat pump, good session.
LordGrover said:
How's training going with the greater calorie deficit?
Going good, not noticed any drop off yet, also looking a bit leaner already (though that may be psychological/due to less carbs or similar)Not had a huge calorie drop, just a little bit. Also added in a bit of cardio here and there, but training weights 6/7 days a week cuts down time available. Small reductions in cals and small increases in cardio are all that are needed, and only when I stall/slow down. Reckoning I still have another 6-7% BF to loose to be stage ready; est 88-90kg BW by November (though I'd not like to drop under 200lbs/91kg if I can help it) - if I've not blown away in the wind by then!
Got a sit up bench to add to my shed gym, I know how it will go, will do some, let rip a massive fart, laugh uncontrollably like a five year old, fail at about ten, persevere and perhaps do 30/40 in total, go inside and sit on the setee and get a massive stomach muscle cramp, then not be able to bend in the middle for approx three days.
Lapsed a bit yesterday, did 14 miles on the bike, but had to take a mate out for a meal as I owed him a favour, had two pints and a curry but made sure that most of it was just lean meat, bit of sauce and very little rice/naan, in the past, if I lapsed I tended to get pissed off and easily say sod it rather than just accept it and carry on.
Tonight's session should be good, definitely feel stronger, sixty kilos that I struggled with at first I can throw up and down easily, same on the squat but going to be careful not to get cocky as am still a 44 year old lump that has only been training for a few weeks.
Lapsed a bit yesterday, did 14 miles on the bike, but had to take a mate out for a meal as I owed him a favour, had two pints and a curry but made sure that most of it was just lean meat, bit of sauce and very little rice/naan, in the past, if I lapsed I tended to get pissed off and easily say sod it rather than just accept it and carry on.
Tonight's session should be good, definitely feel stronger, sixty kilos that I struggled with at first I can throw up and down easily, same on the squat but going to be careful not to get cocky as am still a 44 year old lump that has only been training for a few weeks.
Morning session again>
Dips: BW, 20x+20kg, 17x+40, +40>20>BW (dropset)
Skull Crushers: 40kg 3 sets, 1 drop set
Single arm tri pull downs: 3 sets
EZ curls: 30kg,40,50,50>40>30kg
Preacher DB: 5 sets, last 2 with a bunch of drops
7 min tri pull down giant set
Cable curls
Done. Love Friday morning sessions.
Dips: BW, 20x+20kg, 17x+40, +40>20>BW (dropset)
Skull Crushers: 40kg 3 sets, 1 drop set
Single arm tri pull downs: 3 sets
EZ curls: 30kg,40,50,50>40>30kg
Preacher DB: 5 sets, last 2 with a bunch of drops
7 min tri pull down giant set
Cable curls
Done. Love Friday morning sessions.
Well, the sit ups went ok considering I have not done any in years, did 3 sets of ten on my new incline bench (£35 of Amazon).
All was well, woke up with no ill effects, resolved to do a lot more next time im in there, was just on a conference call and flexed them a bit as I sat forward, at which point, BANG, they went into cramp/spasms and I could no longer speak
cant sit up now without them complaining and starting to cramp again.
Must have sounded strange on the call, a bit like Alan Partridge "Traders need access to DIXONS, Wheeeeelchairs" etc
All was well, woke up with no ill effects, resolved to do a lot more next time im in there, was just on a conference call and flexed them a bit as I sat forward, at which point, BANG, they went into cramp/spasms and I could no longer speak
cant sit up now without them complaining and starting to cramp again.Must have sounded strange on the call, a bit like Alan Partridge "Traders need access to DIXONS, Wheeeeelchairs" etc
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