What training are you doing/have you done today? Vol.2

[Johnny]

Quick 12 miles @15mph on the cross bike to try and work out those squat DOMS.

[smiffy180]

Deloading now for my comp on Sat.
Feeling fairly confident for it too.
Had a 2 hour sposrts massage/physio from head to toe, was in agony at some points. Always does the job though

[stevesingo]

16.6miles running 2:15

10.5 last night in 1:17

Does no-one else run around here?

[smiffy180]

stevesingo said:

Does no-one else run around here?

Define running?
I'll run for food.......

Not even going to risk it @149kg, only "running" I do is with weights. i.e yoke or farmers. Can feel that in my shins :/

[Burwood]

Run for food,

[mcelliott]

Some big sessions over the easter weekend in the gym and on the bike, cold all but gone now and the power is slowly coming back. On a slight side note I've started taking creatine (about 2 weeks ago now) and weighed myself tonight - my weight has gone up by about 8 or 9 pounds, which I'm quite surprised about. It really has crept up without me noticing. I'm absolutely hammering the gym and the bike at the same time - I'm guessing this is a combination of water retention, fat and muscle?

Efforts on the bike below.

https://www.strava.com/activities/528184622

https://www.strava.com/activities/530080394

[Pvapour]

Well, managed to drop a stone over the last 3 months via 5:2 fasting without any muscle loss, running at 8:10 min/mile for 5 miles now which should see me ok for Spartan event next week.

Although i dropped fat for a performance gain it bought bak some bodybuilding tendancies (old habits die hard) so took some selfies, i doubt i'll go any leaner so something to look bak on in ten years

90kg now, light as a feather

https://instagram.com/p/BC2QyXjNjuS/

[Pvapour]

https://instagram.com/p/BC2LqJiNjnT/


Eta: earlier in thread we discussed dumbell hangars for when the weight's too big to get up there on your own, so i ordered some from the states and they're bloody brilliant!

I use then for all sorts now, easy to hook onto belt for dips and pullups, much easier than plates.

I'll post a vid up if anyone is interested? If not, well recomended

Edited by Pvapour on Thursday 31st March 07:18

[Burwood]

It's all that hammering and abstaining from the fromage

[Animal]

Yesterday:
Plyo pushups - 3 sets to failure
Barbell clean & press (slow negative portion) - 4x25
Barbell thruster - 4x25
Wall ball - 100 reps
Lying med ball throw/catch - 3x30
Dumbbell Y raise - 3x15
Machine dip - 3x20-30
Barbell shot press (single-arm, no idea what the proper name for it is! 3x15-20

Tonight:
100 burpees for time
2,000m row

Core circuit (5 rounds)
Flag x 5
Side bend x 6/side
Supermans x 15
Twist throw x 8-side

Finish with hollow hold x2-3

[chris watton]

In the hierarchical order of exercises, would Dips beat Rope push downs, for triceps?

[didelydoo]

chris watton said:

In the hierarchical order of exercises, would Dips beat Rope push downs, for triceps?

For strength, function and power- dips win. However, I get more growth from heavy pushdowns as they allow me to focus on the tri's more. Depends on you goals I suppose

[popeyewhite]

chris watton said:

In the hierarchical order of exercises, would Dips beat Rope push downs, for triceps?

D'you mean split rope, where the hands separate outwards as you press down? If so then dips are better. More balance, control, synergists and it's a compound movement. Example sequence of a chest/triceps workout might be 1.Flat press, 2.Incline flyes, 3.Dips, 4.Rope pushdown.

[popeyewhite]

didelydoo said:

However, I get more growth from heavy pushdowns as they allow me to focus on the tri's more.

Same here, I also find heavy close grip bench press is excellent for triceps development.

[chris watton]

popeyewhite said:

didelydoo said:

However, I get more growth from heavy pushdowns as they allow me to focus on the tri's more.

Same here, I also find heavy close grip bench press is excellent for triceps development.

Thanks both

I do heavy close grip bench press first (4 sets of 8-12 reps, progressive overload, so the reality is the final set it's more like 5-6 reps...), followed by the second triceps exercise. Was contemplating replacing the rope push downs with dips for a while, and wondered if there's any downside to triceps development..

Edited by chris watton on Thursday 31st March 14:11

[Pvapour]

Burwood said:

It's all that hammering

leave my wife out of it

chris watton said:

In the hierarchical order of exercises, would Dips beat Rope push downs, for triceps?

close grip bench beats both for mass on the lateral head (most peoples weaker area) can be awkward on the wrist unless you load up an ez bar on the bench..

[chris watton]

Pvapour said:

close grip bench beats both for mass on the lateral head (most peoples weaker area) can be awkward on the wrist unless you load up an ez bar on the bench..

Yes, I have found that close grip BP is the top exercise for triceps. Luckily for me, the straight bar is fine on my wrists, I assume a standard BB would be fine for curls, too.

---

Yesterday I did back and chest - felt a little rusty, and I only had Saturday-Tuesday off!

Today was better, even though, as usual for these sort of days, I still felt very achy, the shoulders especially. I warmed up this area more than usual today.

BB Clean and Press:
4 sets of 12/10/8/8 reps with 50-60kg
4 sets of 5/5/2/1 with 65/70/75/80kg. Pleased I got 80 again, especially on my final set.

Low Pulley Lat raises - 4 sets of 14-9 reps
Wide grip Upright Row - 3 sets of 10, 6 & 4 reps
Cancelled my 3 sets of Push Presses due to the extra sets on C&P - and my shoulders were spent by this time anyway...

BB (EZ) Standing Curls (with Bicep Blaster strap):
5 sets of 12-6 reps (45-55kg)
1 cheat set of 6 reps with 60kg (without strap)
1 x drop set of 12 reps with 45kg

Close Grip Bench Press - 4 sets of 12-6 reps (up to 85kg)
DB Incline Curls - 4 sets of 12-8 reps
Dips (weighted, but only with 5kg) - 4 sets of 18-12 reps
Wrist Curls - 4 sets of 12 reps

I felt that was a good honest workout...

[didelydoo]

That my strength training block come to an end now, going to try to keep all my reps above 7 minimum for the next while. Also adding a lot more conditioning, by way of my heavy Kettle bell on my off days- fitness is lacking as it's been an all out bulk since the start of the year.

Back to some proper bodybuilding- lots of reps, lots of sets, lots of graft. Slowly lean out for the next 2 months before another bulking block for 2 months, rinse and repeat until a proper cut starting in November/December, with an aim to competing April next year.

[mcelliott]

Good to see everyone caning it, remember people, go hard or go home!

Training continues to go really well, back in the gym tomorrow, Saturday and Sunday. Some big sessions on the bike too, big block of going uphill bicycling in the Alps next week.

[chris watton]

Lower body day today. As I had the first half of the week off, I gave Squats my all..

Squats:
3 sets of 10 reps
5 sets of 5 reps
1 x drop set of 10 reps

Static DB Lunges - 4 sets of 12-8 reps (was torture after those squats).
Hamstring Curls - 4 sets of 16-10 reps
Calf Raises - 5 sets of 15-12 reps
SLDL - 3 sets of 10, 6 & 4 reps
Good Mornings - 3 sets of 10, 6 & 4 reps

Protein pizza for tea!