What training are you doing/have done today?

[BenM77]

Lost_BMW said:

BenM77 said:

they can get carried away !

I will go with the punch bag for a start as then he can play on it without me, I may have a go on it now and then too

Fair enough (dad's toy!). I have a soft one for my kids, light but OK for them and I'd suggest being careful over the choice to protect his hands - maybe a gel based one or one with substantial padding.

Thanks mate, I was going to ask your advice about it before purchase.

[Lost_BMW]

BenM77 said:

Lost_BMW said:

BenM77 said:

they can get carried away !

I will go with the punch bag for a start as then he can play on it without me, I may have a go on it now and then too

Fair enough (dad's toy!). I have a soft one for my kids, light but OK for them and I'd suggest being careful over the choice to protect his hands - maybe a gel based one or one with substantial padding.

Thanks mate, I was going to ask your advice about it before purchase.

Trouble is the gell ones look very pricey - safest possibly but, ouch

http://www.serious-fitness.co.uk/home/e-shop/punch...

though they and other firms like Sugar Rays and Geezers Palace do kids' ones too, but might be a bit light and swingy unless tethered?

My brother had one of the Lonsdale 3 in 1 bags which seemed light enough to not be too dangerous like this.

http://www.serious-fitness.co.uk/home/e-shop/punch...


TBH, having looked at sites I've bookmarked and used tonight I still think I might go for this

http://www.geezersboxing.co.uk/geezers-2012-range/...

and hang/tether it at the bottom, weighed down, when I'm not around (in it) and then wear it for some practise sessions, could teach them to go for body/rib shots etc. as well as front shots.

Either way I'd get him used to wrapping his hands first, even if with the gell wrap semi-glove types.

[BenM77]

Lost_BMW said:

BenM77 said:

Lost_BMW said:

BenM77 said:

they can get carried away !

I will go with the punch bag for a start as then he can play on it without me, I may have a go on it now and then too

Fair enough (dad's toy!). I have a soft one for my kids, light but OK for them and I'd suggest being careful over the choice to protect his hands - maybe a gel based one or one with substantial padding.

Thanks mate, I was going to ask your advice about it before purchase.

Trouble is the gell ones look very pricey - safest possibly but, ouch

http://www.serious-fitness.co.uk/home/e-shop/punch...

though they and other firms like Sugar Rays and Geezers Palace do kids' ones too, but might be a bit light and swingy unless tethered?

My brother had one of the Lonsdale 3 in 1 bags which seemed light enough to not be too dangerous like this.

http://www.serious-fitness.co.uk/home/e-shop/punch...


TBH, having looked at sites I've bookmarked and used tonight I still think I might go for this

http://www.geezersboxing.co.uk/geezers-2012-range/...

and hang/tether it at the bottom, weighed down, when I'm not around (in it) and then wear it for some practise sessions, could teach them to go for body/rib shots etc. as well as front shots.

Either way I'd get him used to wrapping his hands first, even if with the gell wrap semi-glove types.

Thanks for all the info mate, I have bookmarked the sites and have plenty to look at now.

I will hang the bag in my conservatory and could tether it if necessary, it will be good to teach him some technique as at the moment he mainly swings haymakers at me

[mcelliott]

Last night - hilly bike ride done in rain and hail of biblical proportions.

Tonight - gym. Chest, back and arms, and squats as well. Now that I've cut back on the cv I've noticed a nice amount of thickness in the last month or so.

[ViperPict]

First day back after the bench competition 8 days ago so did a very basic session.

Incline bench: 8 x 120kg, 6 x 130kg, 5 x 140kg

Trap-bar deadlifts: 10 x 155kg, 10 x 175kg (not done deadlifts of any sort in a month so not pushing it for fear of being crippled the next few days!)

Bent-over, reverse grip rows: 12 x 140kg, 8 x 160kg

Pull-ups: 10 x bodyweight

Chins: 10 x bodyweight

[Countdown]

Lost_BMW said:

Rather a lot of sets in one session? What's the aim, fitness, strength, size etc?

You're right I think - it probably is

I'm thinking of doing half that on Tuesdays and Thursdays and the full cycle on Saturday and Sunday. The aim is cardio fitness, i definitely don't need any more bulk.

[Countdown]

balders118 said:

I'm going to assume that you mean for example, you did 3 sets of 15 reps on seated row rather than 15 sets of 3?

balders118 said:

Either way the total volume of the workout is a lot and may indicate that you're not pushing hard enough on each exercise.

I'd also lower your reps. much >12 reps and you're not really achieving much apart form a cardio effect. stick between 8-12.

I'm aiming for "circuit training" rather than building size/strength. I'm carrying a lot of bulk/mass, I'm trying to get more toned (if that makes sense). Think "Rugby player gone to seed"

balders118 said:

you might also want to seperate your cardio as that looks like a 3 hour workout to me! And as with the weights if your managing 30 mins of x-trainer after 30 mins of running, you wern't running fast enough!

Correct - it's more of a jog rather than a run. I tend to use it as a bit of a warm up more than anything.

I try to do each of the 3 sets in 5 minutes, again aiming for cardio more than anything else. It makes it a 2 hour all-over workout. Again all suggestions welcome and appreciated.

[balders118]

Countdown said:

I'm aiming for "circuit training" rather than building size/strength. I'm carrying a lot of bulk/mass, I'm trying to get more toned (if that makes sense). Think "Rugby player gone to seed"

Toning is a commonly thrown around word and it's often assumed higher reps means toning muscle where really, it does not. If circuit training is what you're going for then fair enough but note that this is just cardio. Toning is the development of muscle size and shape combined with a reduction of body fat. If you make your workouts too cardio-ie you will lust end up looking skinny without developing a good muscular physique.

I'm not saying you should change what you're doing, just food for thought. Also bear in bind that developing good muscle will aid in your weight loss by increasing your base metabolic rate and this will be done far more effectively with bigger weights and lower reps. Some will even say this is the ONLY way to lose weight and that cardio is totally ineffective...

[996 sps]

BenM77 said:

The X-Fit day you did last week looked nothing short of crazy !

I get my lad to do some push-ups now and again but he would prefer to wrestle and use me as a punch bag so I am going to get a decent bag and mitts for Christmas

Mate the competition was a lot harder than I suspected and in hind sight if I'd of known sooner I would have put the training in, we came 4th overall on the last workout which was the killer one, if we d have put more effort into the first 2 you never know, wouldn't have won it but top 5 would have been brilliant.

I've been to council gym this morning and they've got a Beaverfit Cage up surprised me, so gave the toes to bar a good go again, kettlebells, dips, heaves, jump squats now on route to mates bike shop to pick up new mountain bike lights, drive back to Wales and then I'm hoping to get a night ride in, the work for Straphpuffer begins.

Good to see your boys are training as well!

[balders118]

DH DLs today. Going for 9 sets at 205kg, did 6 and then had to drop down to 200kg. Frustrating as I got 8 fine last time.

OAR - 3 x 8 at 46kg

Chins - 5 x 3 at 30kg

[996 sps]

2 hpurs mountain biking around Brecon Beacons - Entered the Strahpuffer last night at 10pm when entries went live - going to do press ups, chins and sit ups tonight - the bulk is going to drop off again next 8 weeks.

http://www.strathpuffer.co.uk/home

[BenM77]

996 sps said:

2 hpurs mountain biking around Brecon Beacons - Entered the Strahpuffer last night at 10pm when entries went live - going to do press ups, chins and sit ups tonight - the bulk is going to drop off again next 8 weeks.

http://www.strathpuffer.co.uk/home

Dropping bulk through Christmas is tough

I remember how gruelling the Strathpuffer sounded last time you did, I take it with a team of 4 you will get more breaks ?

[mcelliott]

An hour and 20 mins hilly bike ride. Footie tomorrow, gym Thursday, run Friday.

[Hoofy]

BenM77 said:

Dropping bulk through Christmas is tough

I'm planning a diet break. http://www.bodyrecomposition.com/fat-loss/the-full...

I expect there will be a lot of
"I thought you were on a diet." (As I cram a second round of Christmas dinner into my mouth.)
"I'm on a two week diet break to reset leptin levels to aid with fat loss."
"That sounds good. Tell me more about this diet "break"?"
"You need to have been on a strict calorie-controlled diet first..."
"Bugger."

[Lost_BMW]

Really busy again today with another 12 hour working day plus inner elbows, biceps and forearms still v. sore from the lat workout => no boxing.

Substituted with 2 x 5kg plates for 100 lateral raises, 100 front raises and 100+ upright rows for each arm.

Found it way harder than last time with fatigue and pain hitting far earlier on the laterals so batches of reps from earlier, though kept up on rows (easier ending on bursts of 25 per arm switching from arm to arm).

I know you can't spot reduce fat but this high rep malarky is doing something as the delts are, if not shredded, getting ripped up. Vainly did the rows in front of the bathroom mirror (sad I know!) and there are now so many striations, indents and splits in the heads, esp. front, that the shoulders and upper chest look like they belong to a different body than the rest of me!

[Hoofy]

It begs the question: why don't you do it for other muscles?

[Halb]

Lost_BMW said:

Substituted with 2 x 5kg plates for 100 lateral raises, 100 front raises and 100+ upright rows for each arm.

Are you going to add one for rear delts?

[Lost_BMW]

Halb said:

Lost_BMW said:

Substituted with 2 x 5kg plates for 100 lateral raises, 100 front raises and 100+ upright rows for each arm.

Are you going to add one for rear delts?

Yes I should but they have always been a strong point - stronger and relatively bigger than the other heads and seem to take a fair battering rom the high rep rows and punchbag work. I'll get on it, just over busy, lazy and erratic at the moment.

[Lost_BMW]

Hoofy said:

It begs the question: why don't you do it for other muscles?

I do/did!

High rep lat/back work, multiple push ups - at least seem high in reps given my weight - and the high rep squats,up to 1100 a set, though I'm restarting those gently after the knee twist injury (unrelated to training) and high rep floor presses, though again they've slipped lately (and are hateful, so no coincidence!)

I may shift tack soon though and go back to some low rep strength work - more enjoyable by far.

[996 sps]

BenM77 said:

Dropping bulk through Christmas is tough

I remember how gruelling the Strathpuffer sounded last time you did, I take it with a team of 4 you will get more breaks ?

You got it mate, I'm hoping the interval training will be far more chilled out, although I had no problem doing it pairs or as an individual but the lads at work are all motivated so go up as a team and although "cheeky" we'll have a giggle.

Today was a good day: 0700

750m row level 6
50 thrusters 40kg
60 press ups
60 burpees
750m row
60 box jumps
5 x 15ft rope climbs
5 x 20 m sprints
750m row

Lunch time
Arms and triceps

3:30 until 6pm: MTB ride around Tal Y Bont trying the new lights out, legs felt a bit of lactic tonight on the way back to Brecon.