What training are you doing/have you done today? (Vol.3)

[mcelliott]

Yesterday, early morning swim, then a tough old gym session, set up a circuit of bench press (110kg) lunges and ski erg, 40 minutes of little rest, felt the strongest for a long time, ski efforts were 200m sprints, got my time down to 39 seconds on the hardest setting, well chuffed, then a another catch up stage on the tour de Zwift, legs felt a bit stty but bagged a 7th place from 600 starters, fresh legs and I would win for sure, all in all happy with things, got a weeks biking in the Alps coming up so really excited about that.

[redrabbit29]

mcelliott said:

<snip>general showing off</snip>

... got a weeks biking in the Alps coming up so really excited about that.

Are you going as part of a club?

I really want to go cycling abroad. Although I am part of a Triathlon club they don't seem to do this type of thing. I'm considering joining a dedicated cycling club - I'm not an avid outdoor rider but enjoy it during the warmer weather.

[mcelliott]

redrabbit29 said:

mcelliott said:

<snip>general showing off</snip>

... got a weeks biking in the Alps coming up so really excited about that.

Are you going as part of a club?

I really want to go cycling abroad. Although I am part of a Triathlon club they don't seem to do this type of thing. I'm considering joining a dedicated cycling club - I'm not an avid outdoor rider but enjoy it during the warmer weather.

No I used to be when I raced many years ago, we’re renting a chalet close to Alpe dHuez so that enables me to choose from a number of really good climbs/routes, there are now many companies that specialize in cycling tours so might be worth looking into that

[biggbn]

Back in gym today after a few crap weeks. Decided to start adding some mini circuits after weights to get fitter, today was three sets of throwing 5kg medicine ball (starting this light because id never done them before) against wall and catching it, from side on 10 reps each time, then 3 sets of overhead medicine ball slam into ground and catch, squat, repeat, 10 reps. This will be nothing to you fit guys but was a nice intro, achievable, breathing slightly harder, raised heart rate. I have a circuit worked out which I'm gonna try to do every visit. Gotta start somewhere. Gonna see of my gym has slam medicine balls that don't bounce, this is said to be more challenging?

Worked chest before this, simple ten minute barbell up to 130kg x 3, 120kg x 6, 3, 2.

Edited by biggbn on Sunday 18th February 13:44

[biggbn]

Return to legs training this morning, followed by quick circuit.

Squat 140kg x 6

Deadlift 160kg x 5

Circuit...

Clean and press 50kg x 10
Barbell straight arm raise 50kg x 10

Medicine ball wall slam 9kg x 10 each side
Medicine ball ground slam 10 reps

Dips x 10

Dumbell single front raise 40kg x 10
Dumbell single arm bent row 50kg x 10 each side

Cable lateral raises delt 10 reps each side.

One circuit round only but felt this! Fitness can only get better. Gonna start each workout with one compound strength movement then add circuit.

[Buttery Ken]

biggbn said:

Return to legs training this morning, followed by quick circuit.

Squat 140kg x 6

Deadlift 160kg x 5

Circuit...

Clean and press 50kg x 10
Barbell straight arm raise 50kg x 10

Medicine ball wall slam 9kg x 10 each side
Medicine ball ground slam 10 reps

Dips x 10

Dumbell single front raise 40kg x 10
Dumbell single arm bent row 50kg x 10 each side

Cable lateral raises delt 10 reps each side.

One circuit round only but felt this! Fitness can only get better. Gonna start each workout with one compound strength movement then add circuit.

Some big numbers in there

I'm ramping up now. I did Hyrox last month, and have signed up to Birmingham in October.

So I'm doing 3 x strength training sessions per week, 3 x Hyrox training sessions, and also trying to get my young son through Couch-to-5k.

So by summer i'll either be prime beef or ruined

[biggbn]

Buttery Ken said:

biggbn said:

Return to legs training this morning, followed by quick circuit.

Squat 140kg x 6

Deadlift 160kg x 5

Circuit...

Clean and press 50kg x 10
Barbell straight arm raise 50kg x 10

Medicine ball wall slam 9kg x 10 each side
Medicine ball ground slam 10 reps

Dips x 10

Dumbell single front raise 40kg x 10
Dumbell single arm bent row 50kg x 10 each side

Cable lateral raises delt 10 reps each side.

One circuit round only but felt this! Fitness can only get better. Gonna start each workout with one compound strength movement then add circuit.

Some big numbers in there

I'm ramping up now. I did Hyrox last month, and have signed up to Birmingham in October.

So I'm doing 3 x strength training sessions per week, 3 x Hyrox training sessions, and also trying to get my young son through Couch-to-5k.

So by summer i'll either be prime beef or ruined

Thanks man, had been working in the ten rep area before Christmas but hurt my knee in, November I think, so not trained legs or deads since then. Good to be back

[Buttery Ken]

biggbn said:

Buttery Ken said:

biggbn said:

Return to legs training this morning, followed by quick circuit.

Squat 140kg x 6

Deadlift 160kg x 5

Circuit...

Clean and press 50kg x 10
Barbell straight arm raise 50kg x 10

Medicine ball wall slam 9kg x 10 each side
Medicine ball ground slam 10 reps

Dips x 10

Dumbell single front raise 40kg x 10
Dumbell single arm bent row 50kg x 10 each side

Cable lateral raises delt 10 reps each side.

One circuit round only but felt this! Fitness can only get better. Gonna start each workout with one compound strength movement then add circuit.

Some big numbers in there

I'm ramping up now. I did Hyrox last month, and have signed up to Birmingham in October.

So I'm doing 3 x strength training sessions per week, 3 x Hyrox training sessions, and also trying to get my young son through Couch-to-5k.

So by summer i'll either be prime beef or ruined

Thanks man, had been working in the ten rep area before Christmas but hurt my knee in, November I think, so not trained legs or deads since then. Good to be back

Do you use a belt for DL and squats? I don't have one yet but I'm about to pull the trigger on one of these. I believe they can make quite the difference.

I deadlifted 190kg 1RM in December and would love to break the 200kg mark. I squatted 185kg 1RM but nearly passed out so I'm a bit wary of pushing that. Plus I'm now low-carbing/keto so might lose a bit of strength.

[biggbn]

Buttery Ken said:

biggbn said:

Buttery Ken said:

biggbn said:

Return to legs training this morning, followed by quick circuit.

Squat 140kg x 6

Deadlift 160kg x 5

Circuit...

Clean and press 50kg x 10
Barbell straight arm raise 50kg x 10

Medicine ball wall slam 9kg x 10 each side
Medicine ball ground slam 10 reps

Dips x 10

Dumbell single front raise 40kg x 10
Dumbell single arm bent row 50kg x 10 each side

Cable lateral raises delt 10 reps each side.

One circuit round only but felt this! Fitness can only get better. Gonna start each workout with one compound strength movement then add circuit.

Some big numbers in there

I'm ramping up now. I did Hyrox last month, and have signed up to Birmingham in October.

So I'm doing 3 x strength training sessions per week, 3 x Hyrox training sessions, and also trying to get my young son through Couch-to-5k.

So by summer i'll either be prime beef or ruined

Thanks man, had been working in the ten rep area before Christmas but hurt my knee in, November I think, so not trained legs or deads since then. Good to be back

Do you use a belt for DL and squats? I don't have one yet but I'm about to pull the trigger on one of these. I believe they can make quite the difference.

I deadlifted 190kg 1RM in December and would love to break the 200kg mark. I squatted 185kg 1RM but nearly passed out so I'm a bit wary of pushing that. Plus I'm now low-carbing/keto so might lose a bit of strength.

I wear a belt and wrap my knees for squats but deadlift raw, even when I was lifting heavy it was chalk only, no straps.

[MaxFromage]

Buttery Ken said:

I'm ramping up now. I did Hyrox last month, and have signed up to Birmingham in October.

A friend is looking to do this date, so will be cheering him on if he makes it through the training



I've been booted up a category on Zwift

[biggbn]

Shoulders then circuit today.

Seated dumbell press 35kg x 10
Single dumbell front raise 40kg x 10
Shrugs 50kg Dumbells x 12
20kg disc front raises x 20


Circuit
50kg single arm dumbell row x 10
130kg 'knee to gut' 45 degree barbell rows x 10
50kg clean and press x 10
50kg barbell front raises x 10
Medicine ball slams both sides x 10, floor x 10
Cable lateral x 10
Dips x 12

40 minute workout, heart rate raised! Still sore from yesterday! Will have a walk tomorrow morning then chest and circuit Friday. Enjoying this change, proper challenge to get moving!

[mcelliott]

Training going pretty good, last few catch up stages done on Zwift, mostly top ten which is pleasing even though I had a 24hr stomach flu type thing, vomiting and sts not nice!

Yesterday was a super cold swim in the bay, then a tough 50 minutes on Zwift, collected some leaderboard jerseys too which was welcomed, lots of walking too, avg around 20000 steps a day for the last week which equates to around 100km a week and 6000ft of climbing, it something I have really gotten into and does wonders for my mental health and wellbeing

[Animal]

Bench Press up to 105 for 5 reps (would have had 6 with a spotter!)
Incline Dumbbell Press 4x6-15
Prone Lateral Raise 3x15-20
Prone Rear Delt Raise 3x12
Bodyweight Dip 4x10-30
Cable Pushdown 3x 10-12
Rope Extension 3x10-12

[biggbn]

Difficult this morning, had a wee breathless scare, idiot. Am asthmatic and not very fit, gym temperature was 2.4 degrees @05.10 and I think the 'circuit' had me breathing cold air quickly and triggered a wee asthma turn...and I had no inhalers...lesson learnt.

Workout?
Flat bench to 130kg, then 120 x 4, 3, 3
Incline dumbells 50kg x 8
Shrugs 50kg x 12
Single arm rows 50kg x 14
Seated pull down half stack x 30
Large diameter 12kg medicine ball wall slams 2 sets of 10 each side
Floor slam 10 reps

Cleans, minimal weight, 40kg, x 12...tired today.

No dips as trained chest and shoulder has wee niggle

Full week of 'circuit', been a challenge, will add more reps, exercises or weight next week.

Edited by biggbn on Friday 23 February 08:11

[mcelliott]

Yesterday, brutal swim in the bay , very windy very cold but safe, this followed on from a tough gym session with my daughter, bent over rows wighted pull-ups and ERG wreathe flavour of the day, then a hour on Zwift, been getting loads of night sweats recently, I've had then before, I've read that it could be due to training load, hopefully it's that and not other stuff I have seen!

[mcelliott]

Yesterday, full body workout in the gym, afternoon was a crazy fast group ride on Zwift, 100km covered in 2hrs 14m, some proper juggernauts in the group, the a swim in the bay.

Today, one steady hr on Zwift, then a wild swim in the bay, my usual effort of 350m out to the orange buoy and back,50mph north wind making incredibly faking horrid, nearly 4yrs of daily swimming, only one day missed.

[biggbn]

Morning circuit,
Dumbell shoulder press 35kg x 10
Single arm rows 50kg x 20 per side
Single dumbell clasp grip front raises 40kg x 10
Shrugs 50kg dumbells x 14
Clean and press 50kg barbell x 10
Front dumbell raises 50kg barbell x 10
Medicine ball side slams 10 reps each side
Medicine ball front floor slams x 10
Cable lateral raises 10 reps each side
Dips 12 reps
Barbell curls 30kg x 12

Home for 05.55, breakfast protein and pot of tea!

[Animal]

Last night:
Bodyweight pullups 5 sets 6-10
Rope straight-arm pulldown 4 sets 8-12
Dumbbell row 3 sets 12
Standing dumbbell curl 4 sets 6-10
Dumbbell hammer curl 2 drop sets 8-10
Machine preacher curl 5 sets 6-12
Pronator curl 4 sets 12-25

[Sheets Tabuer]

My protein are doing 5kg of whey for £55 today.

[biggbn]

Sheets Tabuer said:

My protein are doing 5kg of whey for £55 today.

I've been using Bodybuilding Warehouse, lots of discounts, certainly on Vegan Protein