What training are you doing/have done today?

[Hoofy]

Regiment said:

pilchardthecat said:

Protien is 1g/pound lean mass so 150g, was bulking on about 3500 cals which is about 1000 over calculated tdee, I adjusted it up a couple of times as I wasnt gaining weight on 3000
I seem to be able to grow the top half of me just by passing within half a mile if the gym, but my legs dont play nice

Have you tried boosting your protein a bit more, 200g+?

That's what I was wondering.

[Johnny]

Been doing loads of overtime the last week, so the usual 250 push ups a day, some squats etc at home.

Got a small ride in earlier in the week.

Then 5.3 miles on Friday before a pedestrian stepped in front of me... Now have a fked pair of wheels, very sore left knee, shoulder and right wrist. Can't even do a push up...

Still, going on the active recovery theme once again, I managed to knock out just under 19 miles on the road bike yesterday. Knee was pretty sore but otherwise ok.

Even managed 4 PBs

[TheBALDpuma]

Well back from Holiday last night at about 3am, needed to train as I've been missing it so went in today for my first 3 rep session, planning to go below max for my first session back. I would love to say these weights were easy, but they really weren't! 190kg on the DL wasn't too hard but felt much harder than it should, but I'm now 83kg, a total weight loss of just over 10kg, so now gunna massivly clean up and sort out my diet to get the weight up a few kilos but stay (and hopefully improve) my leaness.

DLs
5 x 3 at 190kg

Bench press
5 x 3 at 120kg

Chins - losing weigt does make these easy at least!
1 x 3 at 25kg
1 x 3 at 30kg
3 x 3 at 35kg

[Ikemi]

Yesterday: 6 hours of dirt jumping, 50 press ups (not in one go, yet), 20 minutes of weight exercises.
Today: 20 miles cross country and now I've picked up an odd pain in one of my knees Press ups and weights again tonight!

[pilchardthecat]

Regiment said:

pilchardthecat said:

Protien is 1g/pound lean mass so 150g, was bulking on about 3500 cals which is about 1000 over calculated tdee, I adjusted it up a couple of times as I wasnt gaining weight on 3000
I seem to be able to grow the top half of me just by passing within half a mile if the gym, but my legs dont play nice

Have you tried boosting your protein a bit more, 200g+?

I have not - do you think it's worth trying? Most of what i've read suggests any more will just get flipped to glucose, but i'll give anything a go now

[BenM77]

pilchardthecat said:

Regiment said:

pilchardthecat said:

Protien is 1g/pound lean mass so 150g, was bulking on about 3500 cals which is about 1000 over calculated tdee, I adjusted it up a couple of times as I wasnt gaining weight on 3000
I seem to be able to grow the top half of me just by passing within half a mile if the gym, but my legs dont play nice

Have you tried boosting your protein a bit more, 200g+?

I have not - do you think it's worth trying? Most of what i've read suggests any more will just get flipped to glucose, but i'll give anything a go now

Have you considered a proper bulk?

At your height you could easily aim for 90kg+ . It might mean going over 12%bf though

[pilchardthecat]

BenM77 said:

pilchardthecat said:

Regiment said:

pilchardthecat said:

Protien is 1g/pound lean mass so 150g, was bulking on about 3500 cals which is about 1000 over calculated tdee, I adjusted it up a couple of times as I wasnt gaining weight on 3000
I seem to be able to grow the top half of me just by passing within half a mile if the gym, but my legs dont play nice

Have you tried boosting your protein a bit more, 200g+?

I have not - do you think it's worth trying? Most of what i've read suggests any more will just get flipped to glucose, but i'll give anything a go now

Have you considered a proper bulk?

At your height you could easily aim for 90kg+ . It might mean going over 12%bf though

I was 90kg about 4 years ago - my problem is not gaining weight, it's that when i do it's 99% fat

[BenM77]

pilchardthecat said:

BenM77 said:

pilchardthecat said:

Regiment said:

pilchardthecat said:

Protien is 1g/pound lean mass so 150g, was bulking on about 3500 cals which is about 1000 over calculated tdee, I adjusted it up a couple of times as I wasnt gaining weight on 3000
I seem to be able to grow the top half of me just by passing within half a mile if the gym, but my legs dont play nice

Have you tried boosting your protein a bit more, 200g+?

I have not - do you think it's worth trying? Most of what i've read suggests any more will just get flipped to glucose, but i'll give anything a go now

Have you considered a proper bulk?

At your height you could easily aim for 90kg+ . It might mean going over 12%bf though

I was 90kg about 4 years ago - my problem is not gaining weight, it's that when i do it's 99% fat

Dirty bulk!

Guess you'll have to live with being ripped then.

[Johnny]

250 painful push ups. Still can't bend my wrist.

[Ikemi]

Johnny said:

250 painful push ups. Still can't bend my wrist.

In one go, or spread out over a workout? I'm just curious! I've set myself the challenge of reaching 100 press ups in one go. I started with 12, I'm now on 26

[Silvs]

Have been doing a "Treadmill" bleep test every time I'm in the gym at the moment instead of 20mins of plodding. Finding a great improvement in fitness and endurance. Just takes a lot out of you when you have to lift.

[Johnny]

Ikemi said:

Johnny said:

250 painful push ups. Still can't bend my wrist.

In one go, or spread out over a workout? I'm just curious! I've set myself the challenge of reaching 100 press ups in one go. I started with 12, I'm now on 26

Sets of 50 usually. Maybe a 1 min gap between sets.

100 if I'm on it. I find if I get to 60 then I'll hit 100...

[pilchardthecat]

Deadlifts 5x5 at 150kg, too hot to go heavy. Various leg stuff.

Feeling strangely morose; staring glumly at my feet 10x10 GVT style.

[Regiment]

Royal Marine Monday

First 1.5 mile run - 9:12
Second 1.5 mile run - 10:44

Decline press ups - 62
Weighted (5kg) sit-ups - 74
Full pull-ups (straight arm) - 9

Much better than last week, did 42 decline pressups before I needed to take a quick break, sit-ups are a pain but pull-ups I'm much happier with.

[Johnny]

Chest & Core

Bench Press 2x20 @ 20kg, 10x10 @ 60kg, 2x20 &20kg
Incline Bench Press/ Incline DB Flys Superset 2x6@60kg, 2x8@50kg/4x12@14kg/side
Incline DB Bench Press 4x10 @ 20kg DBs
Seated Cable Flys 4x12 @28kg

3x20 Barbell Russian Twists @20kg
50 Dip Bar Leg Raises
3x20/side Cable Woodchops @12.5kg

14.8 miles on the road bike, 584ft climbing, av. 17.9mph...

[Silvs]

Arms day today.

Biceps Curls dumbbells - 4 sets of 8 x 14kg, 1 set of 5 x 16kg (natural failure)
Shoulder Press dumbbells- 2 sets of 8 x 16kg, 3 sets of 8 x 18kg
Bench press - 5 sets 6 x 50kg.
Tricep Pulls - 5 sets 10 x 25kg, 1 set on 27.5kg
Tricep curls (machine) - 2 sets 8 x 40kg, 3 sets 8 x 45kg
Lat Pulldowns - 4 sets 10 x 40kg

15 mins of Ab work.

I have started to take a notebook in the gym to write down sets and weights. I have noticed a big difference in being focused on what I am doing rather than just drifting around the gym. Just look a bit of a prat scribbling all the time.

I have noticed a weakness in my grip strength, especially on Lat exercises, my grip seems to fail before I get any decent work done. Anyone have any good exercises to I prove this?

Thanks.

[Hoofy]

Silvs said:

I have started to take a notebook in the gym to write down sets and weights. I have noticed a big difference in being focused on what I am doing rather than just drifting around the gym. Just look a bit of a prat scribbling all the time.

I have noticed a weakness in my grip strength, especially on Lat exercises, my grip seems to fail before I get any decent work done. Anyone have any good exercises to I prove this?

Nowt wrong with having a notebook. It makes sense. I've used one since I started lifting. How else do you make sure you are continually increasing your load unless you only do one or two exercises ever?

Grip strength - hang off a pull up bar until you cannot hold on any longer. Fall off. Wait a minute. Hang on again. Do it 3 times - you will feel the burn.

[mu0n]

Chest & tri – flat bench up to 120kgs, flat DB flies to 28kgs, incline bench up to 40kg db’s, triceps push downs up to stack, skull crushers up to 40kgs+, narrow grip incline bench on smith to failure, cable flies, triceps extensions.

10 minutes intervals to finish.

Also went for a run yesterday lunch time.

Only managed to have 1600cals too due to over indulgence at the weekend. Also managed to hit 204g of protein in that. Good effort!

[TheBALDpuma]

A friend of mine is doing a research masters looking at how lower body kinetics effect upper body kinematics (I think) during the snatch movement: whether imbalances between lower limb forces effect the lift. I'm a test subject at we did 1RM snatch testing today as well as biokinetic testing. Got the snatch analysis next week.

Snatch 1RM is 80kg. At 83kg bw, not bad and only 5kg of my best ever.

Wanted to do a bit more but didn't have the time. Did about 15 snatches up to 80kg, so not a bad snatch session.

[Johnny]

Just home... Back & core

10x5 Pull Ups
5x10 Bent Over Row @65kg
4x8/Side One Arm Row @40kg
Lat Pull Down 1x10@80kg 1x6, 1x4@120kg, 2x6@100kg, 2x10 @80kg
4x12 Reverse Cable Cross @ 6kg/side

3x20/side Cable Woodchops @12.5kg

Neck/left shoulder was hurting on the pulldown, had to drop the weight a bit. More sore from my crash than maybe I realised.