What training are you doing/have you done today? Vol.2
Discussion
Have you considered something like Waxy Maize, to work alongside carbs from foods?
Digger said:
Have you considered something like Waxy Maize, to work alongside carbs from foods?
That's a good site, have added it to favourites!(Still trying to find the best combo for losing the last bit of fat on belly - almost impossible to get rid of!)
Tonight I did:
Squats x 4 sets of 12 to 6 reps
leg raises x 4 sets of 12 to 10 reps
(Didn't do too well on leg work tonight, felt a bit washed out...)
Bent over rows x 4 sets of 12 to 8 reps
Bench press x 4 sets of 12 to 6 reps (and a 5th set, well, a single rep with 110kg)
Dumbbell fly's x 4 sets of 12 to 10 reps
Lat pull downs x 4 sets of 12 to 10 reps
Pully rows x 4 sets of 12 to 10 reps
Knackered...
Squats x 4 sets of 12 to 6 reps
leg raises x 4 sets of 12 to 10 reps
(Didn't do too well on leg work tonight, felt a bit washed out...)
Bent over rows x 4 sets of 12 to 8 reps
Bench press x 4 sets of 12 to 6 reps (and a 5th set, well, a single rep with 110kg)
Dumbbell fly's x 4 sets of 12 to 10 reps
Lat pull downs x 4 sets of 12 to 10 reps
Pully rows x 4 sets of 12 to 10 reps
Knackered...
Mixed it up a bit tonight and was working in with a mate who is doing the Cubed Method. Started with heavy floor presses.
Warmed up then did 5x2 of 85% 1RM. Very tiring but really worked that mid point where the triceps take over and where I usually struggle with on the flat bench.
After that did 2x15 of 70%1RM on flat bench.
Wrecked after that and then threw in lat pull downs (4x15 heavy as you can) which I normally only do on back days. Oddly these translated into my weighted dips afterwards where I normally feel it in my shoulders more at the bottom, but this time my lats almost felt like a cushion at the bottom (still getting parallel). Managed 20kg on the belt too which is a PR.
Finished with tricep pushdowns (4x25 with an emphasis on speed).
Not going to be doing this all the time as it's a PL programme geared towards a 4 day Bench/Deadlift/Squat/Weakness split but good to try something a bit different.
Warmed up then did 5x2 of 85% 1RM. Very tiring but really worked that mid point where the triceps take over and where I usually struggle with on the flat bench.
After that did 2x15 of 70%1RM on flat bench.
Wrecked after that and then threw in lat pull downs (4x15 heavy as you can) which I normally only do on back days. Oddly these translated into my weighted dips afterwards where I normally feel it in my shoulders more at the bottom, but this time my lats almost felt like a cushion at the bottom (still getting parallel). Managed 20kg on the belt too which is a PR.
Finished with tricep pushdowns (4x25 with an emphasis on speed).
Not going to be doing this all the time as it's a PL programme geared towards a 4 day Bench/Deadlift/Squat/Weakness split but good to try something a bit different.
Tonight I have just finished:
Military press x 4 sets of 8 to 12 reps
Upright Rows x 4 sets of 10 to 12 reps
Preacher curls x 5 sets of 8 to 12 reps
Dumbbell alternate curls x 4 sets of 10 reps
Pulley curls x 4 sets of 10 reps
Triceps extensions x 4 sets of 10 to 12 reps
Triceps pull downs x 4 sets of 12 to 12 reps
Lat pull downs x 4 sets of 12 reps
Pulley rows x 4 sets of 10 to 12 reps
+ sit ups and bike rollers.
Am good for absolutely nothing now....
Military press x 4 sets of 8 to 12 reps
Upright Rows x 4 sets of 10 to 12 reps
Preacher curls x 5 sets of 8 to 12 reps
Dumbbell alternate curls x 4 sets of 10 reps
Pulley curls x 4 sets of 10 reps
Triceps extensions x 4 sets of 10 to 12 reps
Triceps pull downs x 4 sets of 12 to 12 reps
Lat pull downs x 4 sets of 12 reps
Pulley rows x 4 sets of 10 to 12 reps
+ sit ups and bike rollers.
Am good for absolutely nothing now....
Didn't do anything yesterday, felt flat as a plate of piss, probably still tired from Sunday's efforts. Thumping headache all day, reckon I was suffering from massive calorie deficit from Sunday's ride (3,500 calls burnt) and dehydration. Woke up feeling tons better today, must say since the low carb high fat diet, I've been sleeping like a baby. Tonight - tough session on the turbo - 45 mins of power work, avg heart rate 177bpm off a maximum of around 190. Still losing fat at a ridiculous rate - upping the carbs over the weekend.
Ive had a personal trainer for 6 weeks, been working pretty hard 3 times per week.Started lifting heavier weights last 2 weeks after a month of resistance, TRX etc. Doing high intensity cardio at least 2 times 3 times a week also, often after weight training.
Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling s
t right now, considering how hard Ive worked.
Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling s
t right now, considering how hard Ive worked.Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
Jamster123 said:
Ive had a personal trainer for 6 weeks, been working pretty hard 3 times per week.Started lifting heavier weights last 2 weeks after a month of resistance, TRX etc. Doing high intensity cardio at least 2 times 3 times a week also, often after weight training.
Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling st right now, considering how hard Ive worked.
Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
6 weeks is not a long time at all. Your body will have undergone changes but maybe not significant enough to notice. Muscle takes a long time to build. Give it more time. As a novice to weightlifting it doesn't really matter what you do you'll always see results so I doubt it's that your training is wrong, because even if it's poor you will see improvements. Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling s
t right now, considering how hard Ive worked.Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
Jamster123 said:
Ive had a personal trainer for 6 weeks, been working pretty hard 3 times per week.Started lifting heavier weights last 2 weeks after a month of resistance, TRX etc. Doing high intensity cardio at least 2 times 3 times a week also, often after weight training.
Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling st right now, considering how hard Ive worked.
Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
How is the weight loss going? I know when I switched to more resistance focused training my weight levelled out as I put on muscle mass.Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling s
t right now, considering how hard Ive worked.Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
I was also doing fasted cardio first thing every week morning though which stripped the fat off massively. Maybe give that a go? I just did 20 minutes of bodyweight circuits as I hate running...
Deadlifts tonight were going to be about volume rather than maxing out but my back felt awesome so pushed on anyway at the end.
3x140kg then grip gave up. No issue keeping form in my back but my grip in my supinated hand couldn't keep up and I realised on the third rep i was starting to bend my arm without realising, so called it a night before I ended up in snap citay...
Then managed PRs on chin ups, lat pull downs, bent over rows and preacher curls just for fun.
All after about 4 hours sleep and not eating properly and mainly due to the buzz of finally getting 6 plates on the bar after a few months. Just goes to show that your mental state has as much to do with your workout than anything else!
Jamster123 said:
Ive had a personal trainer for 6 weeks, been working pretty hard 3 times per week.Started lifting heavier weights last 2 weeks after a month of resistance, TRX etc. Doing high intensity cardio at least 2 times 3 times a week also, often after weight training.
Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling st right now, considering how hard Ive worked.
Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
Just keep at it - 6 weeks is a very short time. You should really be taking pics after 6 months of diet and training. I have been training and dieting (well, eating better stuff) since May, and it is really only in the last couple of months I have noticed real changes. I was almost 16 stone in January, I am now hovering between 12 stone 2 and 12 stone 4!Diet is a drastic improvement over what it was. Im taking protein, creatine, ZMA, fish oil, vitamins etc..Eating loads of chicken, eggs etc maybe one cheat meal a week ( often indian with only chicken and boiler rice )
Took some before pics, and just did some at 6 weeks.............I notice nothing.
Im 13stone, pretty slim build but very flabby with loose skin. Pretty demoralising and feeling s
t right now, considering how hard Ive worked.Im I expecting too much too early ? Should the love handles and man boobs vanish eventually ?
(The ZMA did absolutely nothing for me...)
My diet was so bad before, 3 take aways a week, greasy breakfasts each morning, 3/4 sweets a day etc. I guess I just expected more from such a drastic change in diet. I used to lose weight really easy, like lose 3 pounds in a week just by cutting back on food but it seems Ive turned 30 and its really hard!
Ive changed my cardio to short bursts now like 2 mins jog, 1 min sprint for 20 minutes, and doing similar on rowing.
My weight has stayed exactly the same. Ive only started ZMA, feel nothing so far but having awesome sleep.
Coming from the gym absolutely drenched in sweat and eating so well, I just expected more.
Ive changed my cardio to short bursts now like 2 mins jog, 1 min sprint for 20 minutes, and doing similar on rowing.
My weight has stayed exactly the same. Ive only started ZMA, feel nothing so far but having awesome sleep.
Coming from the gym absolutely drenched in sweat and eating so well, I just expected more.
Just finished a quick legs only routine:
Squats x 6 sets and between 3-12 reps, starting at 90kg and adding 10kg each set. Ended up doing 3 reps on last set with 140, a PB
Leg Raises x 5 sets of 12 reps each (77.5kg)
Leg curls x 5 sets of 10 to 12 reps each (57.5kg)
Finished with 10 minutes on bike rollers.
Wobbly legs now..But t least I don't have to do them tomorrow now, I can concentrate on chest and back..
Squats x 6 sets and between 3-12 reps, starting at 90kg and adding 10kg each set. Ended up doing 3 reps on last set with 140, a PB
Leg Raises x 5 sets of 12 reps each (77.5kg)
Leg curls x 5 sets of 10 to 12 reps each (57.5kg)
Finished with 10 minutes on bike rollers.
Wobbly legs now..But t least I don't have to do them tomorrow now, I can concentrate on chest and back..
Great workout at the gym this evening - felt really strong, the best since I've been on the high fat diet. Worked most parts of the upper body, managed 3 sets of 20 on the pull-ups, never done that before. Felt really strong on the bench press too, strength levels now almost on a par to when I was on the high carb diet. My pre-workout snack consisted of an avocado chopped up with half a tin of sardines, loads of mayo and some lemon juice followed by a black coffee. Post workout meal was two burgers (from the butchers) with grilled asparagus with loads of salt, pepper and extra virgin olive oil, steamed spinach and fried mushrooms (fried in olive oil, butter and a drop of balsamic vinegar). Beautiful.
mcelliott said:
Tough session today on the bike, 133km, reasonably hilly but windy and cold. Done in a full state of ketosis. Oddly I didn't experience any real bad muscle ache but I couldn't make any monster efforts either. However I was pleased with the average speed. I think the last 4 weeks have taught me that low carbs is not the way to go for endurance athletes. I've tried and have come out with a decent amount of knowledge so that in itself is an accomplishment. Still losing fat at a rapid rate though, I'm looking different in the mirror every day - look bigger even though I've probably lost about 11lb in total. I really don't want to lose any more weight as my general strength is slipping and I'm not sure if carrying so little fat is actually healthy, so I will probably up the carbs in the next few days.
A while ago I posted an article of a cyclist who stays in keto all the time, and when he expends the energy, he takes in large amounts of carbs, he remains in keto. It was an interesting read, he has done it for years.One has to be careful of robbing Peter to pay Paul when one is active in Keto.
Today, not so good - I seem to have hurt a tendon in my bicep at the inner elbow, and that adversely affected my training:
Bench press x 6 sets, starting at 80kg x 12 reps, 85kg x 12 reps, 90kg x 7 reps, 95kg x 4 reps - left arm preventing me from doing more or going heavier, so last set back to 80kg and 8 reps.
Dumbbell Fly's x 4 sets, starting at 25kg per dumbbell, usually do 12-14 no problem, just managed 8 before arm started hurting too much. Dropped 2.5kg off each and managed another three sets of 12-16 reps.
Lat pull downs (seated), 4 sets of 12 reps with 45kg (Lighter than normal as left elbow area still very sore)
Lat pull downs (lying), 4 sets of 12 reps with 45kg
Cable seated row, 4 sets of 12 reps using 60-65kg (Didn't hurt arm at all!)
I think I went too far with the curls on Tuesday, and am now paying the price....
Bench press x 6 sets, starting at 80kg x 12 reps, 85kg x 12 reps, 90kg x 7 reps, 95kg x 4 reps - left arm preventing me from doing more or going heavier, so last set back to 80kg and 8 reps.
Dumbbell Fly's x 4 sets, starting at 25kg per dumbbell, usually do 12-14 no problem, just managed 8 before arm started hurting too much. Dropped 2.5kg off each and managed another three sets of 12-16 reps.
Lat pull downs (seated), 4 sets of 12 reps with 45kg (Lighter than normal as left elbow area still very sore)
Lat pull downs (lying), 4 sets of 12 reps with 45kg
Cable seated row, 4 sets of 12 reps using 60-65kg (Didn't hurt arm at all!)
I think I went too far with the curls on Tuesday, and am now paying the price....
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