What training are you doing/have you done today? Vol.2
Discussion
Chaps, some advice if you please
Couple of months ago I gave up my primary sport of cycling and started lifting weights again after a 20 year break. The reason for giving up cycling was the realisation that 14 stone was about the lightest I was ever going to get (rugby player's frame) and while not a problem when out on my own, group cycling in hilly terrain meant I was always on to a loser. Guys of equal fitness but 20kg lighter would just fly past me up the climbs. Plus the fact that although my legs looked great, my upper body was turning to jelly. So, back to the gym
Easy to begin with for the past month or so: 2X per week. 1st session of the week is chest (DB presses, inclines, flyes mainly) shoulders (shrugs, front raises, presses) and arms (DB curls, not too many, and relatively light barbell work with numerous reps to failure). 2nd session is 5x5 deadlifts, squats and clean and front squats, with some tricep stuff thrown in right at the beginning and ab work at the end because I usually don't have time during the 1st session. The weights I'm lifting are light in comparison to you guys but I'm building up gradually. Let's say 100kg for the deadlift, about the same for the squat atm. Not going for 1RM or anything like that, just trying to progress week by week, slowly and steadily.
On top of that, I'm still doing two or three 1hr sessions on the stationary bike or rollers, one of those being a hard interval session, the other one or two being constant and less strenuous.
My problem? I'm gaining weight. I've put on a stone in a month. Now at 15st 2lb. This isn't muscle, obviously, but I'm finding it difficult to work out why it's happening. My diet hasn't changed, certainly in terms of volume. Is this more a case of water retention or other physiological changes rather than fat accumulation? I am a bit wider round the middle, but not sure if it's a stone's worth. Any advice appreciated.
Cheers
Couple of months ago I gave up my primary sport of cycling and started lifting weights again after a 20 year break. The reason for giving up cycling was the realisation that 14 stone was about the lightest I was ever going to get (rugby player's frame) and while not a problem when out on my own, group cycling in hilly terrain meant I was always on to a loser. Guys of equal fitness but 20kg lighter would just fly past me up the climbs. Plus the fact that although my legs looked great, my upper body was turning to jelly. So, back to the gym
Easy to begin with for the past month or so: 2X per week. 1st session of the week is chest (DB presses, inclines, flyes mainly) shoulders (shrugs, front raises, presses) and arms (DB curls, not too many, and relatively light barbell work with numerous reps to failure). 2nd session is 5x5 deadlifts, squats and clean and front squats, with some tricep stuff thrown in right at the beginning and ab work at the end because I usually don't have time during the 1st session. The weights I'm lifting are light in comparison to you guys but I'm building up gradually. Let's say 100kg for the deadlift, about the same for the squat atm. Not going for 1RM or anything like that, just trying to progress week by week, slowly and steadily.
On top of that, I'm still doing two or three 1hr sessions on the stationary bike or rollers, one of those being a hard interval session, the other one or two being constant and less strenuous.
My problem? I'm gaining weight. I've put on a stone in a month. Now at 15st 2lb. This isn't muscle, obviously, but I'm finding it difficult to work out why it's happening. My diet hasn't changed, certainly in terms of volume. Is this more a case of water retention or other physiological changes rather than fat accumulation? I am a bit wider round the middle, but not sure if it's a stone's worth. Any advice appreciated.
Cheers
Joey Ramone said:
Chaps, some advice if you please
Couple of months ago I gave up my primary sport of cycling and started lifting weights again after a 20 year break. The reason for giving up cycling was the realisation that 14 stone was about the lightest I was ever going to get (rugby player's frame) and while not a problem when out on my own, group cycling in hilly terrain meant I was always on to a loser. Guys of equal fitness but 20kg lighter would just fly past me up the climbs. Plus the fact that although my legs looked great, my upper body was turning to jelly. So, back to the gym
Easy to begin with for the past month or so: 2X per week. 1st session of the week is chest (DB presses, inclines, flyes mainly) shoulders (shrugs, front raises, presses) and arms (DB curls, not too many, and relatively light barbell work with numerous reps to failure). 2nd session is 5x5 deadlifts, squats and clean and front squats, with some tricep stuff thrown in right at the beginning and ab work at the end because I usually don't have time during the 1st session. The weights I'm lifting are light in comparison to you guys but I'm building up gradually. Let's say 100kg for the deadlift, about the same for the squat atm. Not going for 1RM or anything like that, just trying to progress week by week, slowly and steadily.
On top of that, I'm still doing two or three 1hr sessions on the stationary bike or rollers, one of those being a hard interval session, the other one or two being constant and less strenuous.
My problem? I'm gaining weight. I've put on a stone in a month. Now at 15st 2lb. This isn't muscle, obviously, but I'm finding it difficult to work out why it's happening. My diet hasn't changed, certainly in terms of volume. Is this more a case of water retention or other physiological changes rather than fat accumulation? I am a bit wider round the middle, but not sure if it's a stone's worth. Any advice appreciated.
Cheers
I think that if you have gained that much weight in so little time, you do need to re-check your diet. I am always amazed at just how little I need to eat to keep the flab off and still gain muscle.Couple of months ago I gave up my primary sport of cycling and started lifting weights again after a 20 year break. The reason for giving up cycling was the realisation that 14 stone was about the lightest I was ever going to get (rugby player's frame) and while not a problem when out on my own, group cycling in hilly terrain meant I was always on to a loser. Guys of equal fitness but 20kg lighter would just fly past me up the climbs. Plus the fact that although my legs looked great, my upper body was turning to jelly. So, back to the gym
Easy to begin with for the past month or so: 2X per week. 1st session of the week is chest (DB presses, inclines, flyes mainly) shoulders (shrugs, front raises, presses) and arms (DB curls, not too many, and relatively light barbell work with numerous reps to failure). 2nd session is 5x5 deadlifts, squats and clean and front squats, with some tricep stuff thrown in right at the beginning and ab work at the end because I usually don't have time during the 1st session. The weights I'm lifting are light in comparison to you guys but I'm building up gradually. Let's say 100kg for the deadlift, about the same for the squat atm. Not going for 1RM or anything like that, just trying to progress week by week, slowly and steadily.
On top of that, I'm still doing two or three 1hr sessions on the stationary bike or rollers, one of those being a hard interval session, the other one or two being constant and less strenuous.
My problem? I'm gaining weight. I've put on a stone in a month. Now at 15st 2lb. This isn't muscle, obviously, but I'm finding it difficult to work out why it's happening. My diet hasn't changed, certainly in terms of volume. Is this more a case of water retention or other physiological changes rather than fat accumulation? I am a bit wider round the middle, but not sure if it's a stone's worth. Any advice appreciated.
Cheers
Regarding exercises, I would personally ditch all of the isolation rubbish and concentrate solely on the main compounds, these are the ones that make the difference, isolations (like curls) are just for final sculpting of an already good physique, IMOHO
I suspect diet is something I need to be more disciplined about, although I don't really drink alcohol, or eat sweet or sugary stuff. I eat pretty healthily (fish, wholemeal bread and rice, chicken etc) but I do have a whopping appetite, particularly in the evening. Volume is the concern. But then I've always eaten a lot.
Curious thing is though, when I put on weight usually, it goes to my face. I can tell immediately by the look of my jawline. This time round that hasn't happened. Just got heavier. Odd.
Oh well. I'll see how it goes for the next few months and then update.
Curious thing is though, when I put on weight usually, it goes to my face. I can tell immediately by the look of my jawline. This time round that hasn't happened. Just got heavier. Odd.
Oh well. I'll see how it goes for the next few months and then update.
Use My Fitness Pal, that worked very well for me.
OK, Just finished my Friday back and arm routine - No Deadlifts today!
Sunny, but very cold today, so spent 20 minutes warming up, bike rollers, Hypers, and a couple of high rep sets of very light Good Mornings and BB press behind neck to warm Tri's and elbows).
DB Rows:
2 sets of 14 reps (52kg)
3 sets of 10 reps (62kg)
1 set of 5 reps (Kroc Rows - 72kg)
BB Bent Over Rows:
3 sets of 8-10 (overhand grip)
3 sets of 8-10 (underhand grip)
Lat Pull Down:
3 sets of 12-14 reps (wide grip)
3 sets of 12 reps (narrow grip)
Seated Pulley Row:
3 sets of 12-14 reps (wide grip)
3 sets of 12 reps (narrow grip)
Reverse Grip Pull Ups - 4 sets of 10-14 reps
Narrow Grip Bench Press - 5 sets of 5-12 reps (up to 80kg)
Alternate DB Curls - 5 sets of 14 reps (each side..)
Very hard, but quite enjoyable, once I'd finished.....
OK, Just finished my Friday back and arm routine - No Deadlifts today!
Sunny, but very cold today, so spent 20 minutes warming up, bike rollers, Hypers, and a couple of high rep sets of very light Good Mornings and BB press behind neck to warm Tri's and elbows).
DB Rows:
2 sets of 14 reps (52kg)
3 sets of 10 reps (62kg)
1 set of 5 reps (Kroc Rows - 72kg)
BB Bent Over Rows:
3 sets of 8-10 (overhand grip)
3 sets of 8-10 (underhand grip)
Lat Pull Down:
3 sets of 12-14 reps (wide grip)
3 sets of 12 reps (narrow grip)
Seated Pulley Row:
3 sets of 12-14 reps (wide grip)
3 sets of 12 reps (narrow grip)
Reverse Grip Pull Ups - 4 sets of 10-14 reps
Narrow Grip Bench Press - 5 sets of 5-12 reps (up to 80kg)
Alternate DB Curls - 5 sets of 14 reps (each side..)
Very hard, but quite enjoyable, once I'd finished.....
Good week's training, bike rides going from 35km up to 70km, all hilly with average speeds around 33kph so pleased with that. Gym sessions too, feeling really strong in the gym - 120 benching now the norm.
Today, 4.5km of uphill efforts running (total elevation 380m, proper killers).
Today, 4.5km of uphill efforts running (total elevation 380m, proper killers).
Edited by mcelliott on Friday 13th November 18:37
Really enjoyable session just now before work.
Got my new Inzer belt today so gave that a try out this evening. Felt odd for deadlifts but then I'm very much still getting used to them anyway. Brilliant for BOR, really felt like I could brace against it and it was doing some real good.
Pull Ups 5x5
Deadlifts up to 3 singles @130kg, Dropset Down to 100kg for 2x5
BOR 6x10@60kg alternating grip
Felt I could have gone for more on Deads but left hand grip was failing. Will use alternate grip next time.
Really happy with a that. New PB at 130kg. Not big numbers but considering I never thought I'd even be able to do them with how bad my back was, I'm a very happy boy.
Got my new Inzer belt today so gave that a try out this evening. Felt odd for deadlifts but then I'm very much still getting used to them anyway. Brilliant for BOR, really felt like I could brace against it and it was doing some real good.
Pull Ups 5x5
Deadlifts up to 3 singles @130kg, Dropset Down to 100kg for 2x5
BOR 6x10@60kg alternating grip
Felt I could have gone for more on Deads but left hand grip was failing. Will use alternate grip next time.
Really happy with a that. New PB at 130kg. Not big numbers but considering I never thought I'd even be able to do them with how bad my back was, I'm a very happy boy.
Johnny said:
Really enjoyable session just now before work.
Got my new Inzer belt today so gave that a try out this evening. Felt odd for deadlifts but then I'm very much still getting used to them anyway. Brilliant for BOR, really felt like I could brace against it and it was doing some real good.
Pull Ups 5x5
Deadlifts up to 3 singles @130kg, Dropset Down to 100kg for 2x5
BOR 6x10@60kg alternating grip
Felt I could have gone for more on Deads but left hand grip was failing. Will use alternate grip next time.
Really happy with a that. New PB at 130kg. Not big numbers but considering I never thought I'd even be able to do them with how bad my back was, I'm a very happy boy.
Good work Got my new Inzer belt today so gave that a try out this evening. Felt odd for deadlifts but then I'm very much still getting used to them anyway. Brilliant for BOR, really felt like I could brace against it and it was doing some real good.
Pull Ups 5x5
Deadlifts up to 3 singles @130kg, Dropset Down to 100kg for 2x5
BOR 6x10@60kg alternating grip
Felt I could have gone for more on Deads but left hand grip was failing. Will use alternate grip next time.
Really happy with a that. New PB at 130kg. Not big numbers but considering I never thought I'd even be able to do them with how bad my back was, I'm a very happy boy.
Early morning legs for me >
Squat, highbar: 5 sets 3 @200kg
Leg press: 8 x 200,300,380,420,460kg
Nordic curls: 5x10
Ham curls: 5x10
Calf stuff: 3 sets
Ace. Weight is 10kg up on 3 weeks ago when it was at it's lowest. Mental. BW 96.5kg now, looking huge (for me) and still sporting a six pack though....... have been eating substantially more then planned, will be stricter next week though.
Johnny said:
Really enjoyable session just now before work.
Really happy with a that. New PB at 130kg. Not big numbers but considering I never thought I'd even be able to do them with how bad my back was, I'm a very happy boy.
never been a believer in the weight 'number' pushed as much as the effort made tbh & you're obviously making the effort :thumb: Really happy with a that. New PB at 130kg. Not big numbers but considering I never thought I'd even be able to do them with how bad my back was, I'm a very happy boy.
was once told 'your muscles can't see the weight only feel the effort needed to push it' pure BBer advice obviously as they're more concerned about muscle size than strength (though related)
for what its worth, for my size my strength in terms of numbers is relatively low.
was writing out a whole 8wk program but when i practised the first part to see how it felt I've decided to stick with the same routine for thinnest 4 weeks as it hurt so much.
1) each body part now twice a week (except legs) (2nd session leaning toward weighted bodyweight, muscle up etc and any other obscure stuff i'd luck to chuck in)
2) each body part subjected to a heavy compound exercise to failure followed by an isolation exercise (with a minimum 1 minute handling time) rest periods at 1:15 secs (MMF interval training timer is great for timing announcements.)
3) 16 sets for major body parts, 12 sets for minor.
CV in between
4) running 5k once a week
5) 50k cycle once a week
6) numerous 5k + walks
simple as that, hurts like a fecker! worst DOMS in years and feels great, I can feel things growing again
have added Creatine pre & post workout & Glutamine first and last thing in day, first time I've ever used anything like this, thought it might help me kick start things, we'll see...
Great session yesterday in the garage. Mate of mine who is a very good lifter came to train with me and my girlfriend. Did a lot of work on my sumo technique, feeling much better now. Tidied up my low bar squats as well. Both of these movements are very new to me so still lots to fix. Feeling good though.
Sets were
DL - 6 sets of 4 @ 82% (142.5)
Squats - 4 sets of 5 @ 75% (95)
Sets were
DL - 6 sets of 4 @ 82% (142.5)
Squats - 4 sets of 5 @ 75% (95)
militantmandy said:
Great session yesterday in the garage. Mate of mine who is a very good lifter came to train with me and my girlfriend. Did a lot of work on my sumo technique, feeling much better now. Tidied up my low bar squats as well. Both of these movements are very new to me so still lots to fix. Feeling good though.
Sets were
DL - 6 sets of 4 @ 82% (142.5)
Squats - 4 sets of 5 @ 75% (95)
Out of interest, why sumo over conventional?Sets were
DL - 6 sets of 4 @ 82% (142.5)
Squats - 4 sets of 5 @ 75% (95)
Not done much in the way of back training recently, but found what looked to be an interesting pull-up workout to try this morning:
Wide-grip pull-up to failure, 10-sec rest
Mid-grip pull-up to failure, 10-sec rest
Mid-grip chin-up to failure, 10-sec rest
Close-grip chin-up to failure, 10-sec rest
Parallel grip pull-up to failure, 10-sec rest
3 sets, then:
Seated row 4x12
Pendlay row 3x12
Then hanging clean + press practice. Only made 70kg for 3 reps, and they were all ugly! Not great for an 80kg-plus man...
Also did some snatch and overhead squat practice.
This evening:
Bench press with dangly weights (a technical term) 3x15
Overhead rope extension 3x30
Cable kickback 3x30
Plyo push-up 3 sets to failure
Modified push-up onto step/ball 3x15-20
Halo (25kg plate) 3x20-30
Y raise 3x15
2 mins rest between each set
Has anyone else had sore thumbs from benching? I'm guessing it's come from having my thumb along the bar (to loosen my grip and reduce forearm tension) rather than curled round it, but it's pretty sore.
Wide-grip pull-up to failure, 10-sec rest
Mid-grip pull-up to failure, 10-sec rest
Mid-grip chin-up to failure, 10-sec rest
Close-grip chin-up to failure, 10-sec rest
Parallel grip pull-up to failure, 10-sec rest
3 sets, then:
Seated row 4x12
Pendlay row 3x12
Then hanging clean + press practice. Only made 70kg for 3 reps, and they were all ugly! Not great for an 80kg-plus man...
Also did some snatch and overhead squat practice.
This evening:
Bench press with dangly weights (a technical term) 3x15
Overhead rope extension 3x30
Cable kickback 3x30
Plyo push-up 3 sets to failure
Modified push-up onto step/ball 3x15-20
Halo (25kg plate) 3x20-30
Y raise 3x15
2 mins rest between each set
Has anyone else had sore thumbs from benching? I'm guessing it's come from having my thumb along the bar (to loosen my grip and reduce forearm tension) rather than curled round it, but it's pretty sore.
Day 1 of new routine 1:15 secs rest periods
Shoulders (warm up & stretch) 12 sets
1 min - Press behind neck 80kg to failure, Front lateral raises (dumbbell alternate) to finish the minute x 4
1 min - Military press hammer grip (machine) to failure < 8 reps, rear delt cable crossover to finish minute x 4
1 min - Smith machine 160kg shrugs to failure, dumbbell press to finish minute x 4
Bis (warm up & stretch) 10 sets
1 min - straight bar curls 60kg to failure, concentration curls to finish the minute X 4
1 min - single arm preacher curls 16kg dumbbell, to failure, continuous arm to arm x 3
1 min - single arm preacher curls 12kg reverse grip, to failure, continuous arm to arm x 3
Tris (warm up & stretch) 8 sets (less and last as a stronger body part)
1 min - close grip bench press 100kg to failure (7-8 reps), 20kg plate behind head extensions to finish minute x 4
1 min - lying extensions 50kg ez bar to failure, weighted dips between benches to finish minute x 4
Shoulders (warm up & stretch) 12 sets
1 min - Press behind neck 80kg to failure, Front lateral raises (dumbbell alternate) to finish the minute x 4
1 min - Military press hammer grip (machine) to failure < 8 reps, rear delt cable crossover to finish minute x 4
1 min - Smith machine 160kg shrugs to failure, dumbbell press to finish minute x 4
Bis (warm up & stretch) 10 sets
1 min - straight bar curls 60kg to failure, concentration curls to finish the minute X 4
1 min - single arm preacher curls 16kg dumbbell, to failure, continuous arm to arm x 3
1 min - single arm preacher curls 12kg reverse grip, to failure, continuous arm to arm x 3
Tris (warm up & stretch) 8 sets (less and last as a stronger body part)
1 min - close grip bench press 100kg to failure (7-8 reps), 20kg plate behind head extensions to finish minute x 4
1 min - lying extensions 50kg ez bar to failure, weighted dips between benches to finish minute x 4
Animal said:
Has anyone else had sore thumbs from benching? I'm guessing it's come from having my thumb along the bar (to loosen my grip and reduce forearm tension) rather than curled round it, but it's pretty sore.
that sounds unusual to me, i hardly grip the bar when benching as bar pretty much rests in the balancing point, if i did rest my thumb along the bar like yourself then i'm sure it would hurt
Pvapour said:
that sounds unusual to me, i hardly grip the bar when benching as bar pretty much rests in the balancing point, if i did rest my thumb along the bar like yourself then i'm sure it would hurt
I've often been told that you should grip the bar as hard as possible when benching.....because reasons!militantmandy said:
Pvapour said:
that sounds unusual to me, i hardly grip the bar when benching as bar pretty much rests in the balancing point, if i did rest my thumb along the bar like yourself then i'm sure it would hurt
I've often been told that you should grip the bar as hard as possible when benching.....because reasons!Pvapour said:
dont see how that would help me bench tbh i guess i do more of what feels right, i like to pull my feet off the ground and cross my legs to allot of the time, both keep me more controlled and focussed on the chest, gripping tightly would make me feel like i was afraid i couldnt handle the weight.
I'm the opposite: I drive with my feet first!Pvapour said:
militantmandy said:
Pvapour said:
that sounds unusual to me, i hardly grip the bar when benching as bar pretty much rests in the balancing point, if i did rest my thumb along the bar like yourself then i'm sure it would hurt
I've often been told that you should grip the bar as hard as possible when benching.....because reasons!Feet off the floor also isn't ideal if you're looking to lift as much as you can as it leaves you unstable, with no drive from the legs.
But as a body builder, these things don't matter like they do in powerlifting.
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