What training are you doing/have you done today? Vol.2
Discussion
Happy Birthday!
Easy ish back day today. Testing not to aggravate my elbow any more so lightish weight.
Pull Ups 4x5, 4x3@10kg, 2x5
Last Pulldown Plates 5x10@80kg
BOR 5x10@60kg
Deadlifts 5x5@100kg
High Reverse Cable Cross 5x10@6.25kg/side
After dead & squats Sunday the 100kg felt like 150!!
Easy ish back day today. Testing not to aggravate my elbow any more so lightish weight.
Pull Ups 4x5, 4x3@10kg, 2x5
Last Pulldown Plates 5x10@80kg
BOR 5x10@60kg
Deadlifts 5x5@100kg
High Reverse Cable Cross 5x10@6.25kg/side
After dead & squats Sunday the 100kg felt like 150!!
Went to gym today for the first time since dislocating my shoulder doing a shoulder workout 2 weeks ago.
Limited to lower body stuff for the next few weeks (at least) so:
30 mins Bike interval training
Single leg leg press x3
Hamstring curls x3
Single leg leg curls x3
Then a load of stuff with a resistance band working ankle flexors, iliopsoas, hip abductors
Glute bridges
Finished off with jump squats and crunches intervals
Haven't done enough of the smaller leg muscles and hip flexors for a long time (one of the reasons why I have ankle and Achilles pain when running), so as I can't do much upper body until Xmas I'm going to work on stretching and conditioning the legs and core. I still need to get my head around the inevitable loss of pecs, shoulders and back muscle until I can work out again properly.
Limited to lower body stuff for the next few weeks (at least) so:
30 mins Bike interval training
Single leg leg press x3
Hamstring curls x3
Single leg leg curls x3
Then a load of stuff with a resistance band working ankle flexors, iliopsoas, hip abductors
Glute bridges
Finished off with jump squats and crunches intervals
Haven't done enough of the smaller leg muscles and hip flexors for a long time (one of the reasons why I have ankle and Achilles pain when running), so as I can't do much upper body until Xmas I'm going to work on stretching and conditioning the legs and core. I still need to get my head around the inevitable loss of pecs, shoulders and back muscle until I can work out again properly.
mcelliott said:
Two and a half hours on a indoor trainer , fair play .I'm a runner but now i'm not training for a race i've started going to the gym with my mrs 3 times a week.
Do we need protein drinks after a gym workout ?
Within half a hour of leaving the gym we're eating tea normally slow cooker chicken curry or salmon and rice or sweet potatoes , so would that be ok instead of a protein shake/bar?
At the gym i normally row 2000m then do a full body 3 sets of 10 reps with however long it takes my mrs to do her 10 reps as my only rest , once the weights are done then we normally finish off with another 2000m row or on the crosstrainer.
I do this mon/weds/fri , run 5-6 miles tues/thurs and 10-14 on sunday , and the gym stuff is purely to help out with my running.
Morning session (as always)
Low incline DB press: 50's x 10, 50x7>35's>20's superset
Dips: +50kg x 12 +2 Rest pause
Smith shoulder press: 80x8
Tri pull downs x 2 sets
Cable lat raises x 10 sets
Flys: 20's x 12 (paused half way up each rep)
Good!
DB's and dips:
https://www.instagram.com/p/BMlK5iTBb0m
Low incline DB press: 50's x 10, 50x7>35's>20's superset
Dips: +50kg x 12 +2 Rest pause
Smith shoulder press: 80x8
Tri pull downs x 2 sets
Cable lat raises x 10 sets
Flys: 20's x 12 (paused half way up each rep)
Good!
DB's and dips:
https://www.instagram.com/p/BMlK5iTBb0m
Digger said:
Ouch, sorry to hear that Smithy, how did you do it and when is the MRI? Hopefully not as bad as you fear. 
Around 6 months back I crushed my wrist with some straps by being macho and finishing my set in pain rather than finding another pair (figure 8's).GP dismissed it as tendinitis.
Just sucked it up and avoided anything that would set it off.
One morning used the bannister to stop me falling - half asleep
Wrist cracked and couldn't use it all?
Since then it's been even worse.
Fast forward to Monday and I decked it in the shower
that was hilarious! But wrist took the brunt, then the final nail in the coffin was yesterday when somehow I sat on my wrist!? And I haven't been able to use it properly since. I was in agony, gallstone attack wasn't as painful. I'm sure it's tendon related so pushed forward for investigation, took an out of hours GP to "override" the GP's decision as he kept prescribing naproxen (sp?).
I have an appointment tomorrow to get the MRI booked, unfortunately the out of hours couldn't book it.
So I'm going to push for an emergency one, I'm struggling to do daily things, picking up a hoodie to put on for example is too much :/
Early afternoon session, mainly power routine but with higher rep ranges on some...
Back extension - 3x20 reps
Leg Press - 5x12 plus 1x8 reps (to failure)
Bench Press - 5x12-6 reps
Weighted Dips - 4x12 reps
Power Clean 8x3-1 rep
BB OH Press - 5x12-5 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated pulley Row - 4x12-10 reps
Back extension (with 25kg plate to chest) - 3x15 reps
2 mile walk with dogs
Back to work...
Back extension - 3x20 reps
Leg Press - 5x12 plus 1x8 reps (to failure)
Bench Press - 5x12-6 reps
Weighted Dips - 4x12 reps
Power Clean 8x3-1 rep
BB OH Press - 5x12-5 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated pulley Row - 4x12-10 reps
Back extension (with 25kg plate to chest) - 3x15 reps
2 mile walk with dogs
Back to work...
chris watton said:
Early afternoon session, mainly power routine but with higher rep ranges on some...
Back extension - 3x20 reps
Leg Press - 5x12 plus 1x8 reps (to failure)
Bench Press - 5x12-6 reps
Weighted Dips - 4x12 reps
Power Clean 8x3-1 rep
BB OH Press - 5x12-5 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated pulley Row - 4x12-10 reps
Back extension (with 25kg plate to chest) - 3x15 reps
2 mile walk with dogs
Back to work...
That doesn't look like power work to me. It looks like standard bodybuilding rep ranges (8-12), rather than 1-5 for power work. Back extension - 3x20 reps
Leg Press - 5x12 plus 1x8 reps (to failure)
Bench Press - 5x12-6 reps
Weighted Dips - 4x12 reps
Power Clean 8x3-1 rep
BB OH Press - 5x12-5 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated pulley Row - 4x12-10 reps
Back extension (with 25kg plate to chest) - 3x15 reps
2 mile walk with dogs
Back to work...
How long did the workout take? That's a lot of lifts!
ORD said:
chris watton said:
Early afternoon session, mainly power routine but with higher rep ranges on some...
Back extension - 3x20 reps
Leg Press - 5x12 plus 1x8 reps (to failure)
Bench Press - 5x12-6 reps
Weighted Dips - 4x12 reps
Power Clean 8x3-1 rep
BB OH Press - 5x12-5 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated pulley Row - 4x12-10 reps
Back extension (with 25kg plate to chest) - 3x15 reps
2 mile walk with dogs
Back to work...
That doesn't look like power work to me. It looks like standard bodybuilding rep ranges (8-12), rather than 1-5 for power work. Back extension - 3x20 reps
Leg Press - 5x12 plus 1x8 reps (to failure)
Bench Press - 5x12-6 reps
Weighted Dips - 4x12 reps
Power Clean 8x3-1 rep
BB OH Press - 5x12-5 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated pulley Row - 4x12-10 reps
Back extension (with 25kg plate to chest) - 3x15 reps
2 mile walk with dogs
Back to work...
How long did the workout take? That's a lot of lifts!
Today is 10x10, two chest exercises and one abs. The other 3 sessions (including the other chest session) are mostly 3-6 reps with a couple of 6-10, but we're trying something different for the extra chest day.
I forgot that we had changed the time, and as a result arrived almost 30 mins late. We still got through all of it, not sure how. And then, feeling deprived after half a session, did another 10x10 bench presses at home.
It remains to be seen whether it works, but by the end of it, it f
king hurts!
I forgot that we had changed the time, and as a result arrived almost 30 mins late. We still got through all of it, not sure how. And then, feeling deprived after half a session, did another 10x10 bench presses at home.
It remains to be seen whether it works, but by the end of it, it f
king hurts!Well that's the first and last time I ever decide to take caffeine before a workout. Decided to try it. I'm not a person who drinks energy drinks and I hate tea or coffee. I do sometimes maybe go through 2x2litre bottles of pepsi max throughout a week though (sometimes less but never more). made a black coffee (albeit with 3.5 teaspoons) and had it an hour before hand.
During the workout my heart was just pounding the whole time and didn't want to go down much between my rest periods, even when they were up to 2min longer. I can't say it made me push any harder either. Will not be doing that again. I can't see why people would want to take it.
During the workout my heart was just pounding the whole time and didn't want to go down much between my rest periods, even when they were up to 2min longer. I can't say it made me push any harder either. Will not be doing that again. I can't see why people would want to take it.
ambuletz said:
Well that's the first and last time I ever decide to take caffeine before a workout. Decided to try it. I'm not a person who drinks energy drinks and I hate tea or coffee. I do sometimes maybe go through 2x2litre bottles of pepsi max throughout a week though (sometimes less but never more). made a black coffee (albeit with 3.5 teaspoons) and had it an hour before hand.
During the workout my heart was just pounding the whole time and didn't want to go down much between my rest periods, even when they were up to 2min longer. I can't say it made me push any harder either. Will not be doing that again. I can't see why people would want to take it.
If you're not used to drinking coffee on a regular basis, I suspect that 3.5 teaspoons was at least 2.5 teaspoons too much. You nutter! During the workout my heart was just pounding the whole time and didn't want to go down much between my rest periods, even when they were up to 2min longer. I can't say it made me push any harder either. Will not be doing that again. I can't see why people would want to take it.
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