What training are you doing/have you done today? Vol.2
Discussion
Decided instead of lifting weight need to cut a bit of fat
Currently 6 foot 3 and weigh about 15 stone 11
What would a sensible weight be for my height I was thinking of trying to loose the 11lb and get to 15 stone dead as I have quite a wide frame anyway naturally and don't appear fat despite my weight...
In terms of exercise doing 30 min cycle, 30 min cross-train and a 20 min jog in the gym 4 times a week does this sound about right?
Currently 6 foot 3 and weigh about 15 stone 11
What would a sensible weight be for my height I was thinking of trying to loose the 11lb and get to 15 stone dead as I have quite a wide frame anyway naturally and don't appear fat despite my weight...
In terms of exercise doing 30 min cycle, 30 min cross-train and a 20 min jog in the gym 4 times a week does this sound about right?
Shoulder rehab work
Super light weight squats (still easing in after back injury - shoulder injury delayed this!)
4 x 10 at 110kg
Taking it easy (or so I thought) press work...
Bench press
3 x 10 at 85kg
1 x 9 at 85kg!!! Weak as a kitten. Need to get back into this. This was warm up stuff 8 weeks ago! Although 4 x 10 is more volume than I'd usually do in a month, let along 10 minutes so might be why I struggled!
Upright row
3 x 10 at 40kg
Ab roll outs
3 x 8
Super light weight squats (still easing in after back injury - shoulder injury delayed this!)
4 x 10 at 110kg
Taking it easy (or so I thought) press work...
Bench press
3 x 10 at 85kg
1 x 9 at 85kg!!! Weak as a kitten. Need to get back into this. This was warm up stuff 8 weeks ago! Although 4 x 10 is more volume than I'd usually do in a month, let along 10 minutes so might be why I struggled!
Upright row
3 x 10 at 40kg
Ab roll outs
3 x 8
TheBALDpuma said:
Bench press
3 x 10 at 85kg
1 x 9 at 85kg!!! Weak as a kitten. Need to get back into this. This was warm up stuff 8 weeks ago! Although 4 x 10 is more volume than I'd usually do in a month, let along 10 minutes so might be why I struggled!
3 x 10 at 85kg
1 x 9 at 85kg!!! Weak as a kitten. Need to get back into this. This was warm up stuff 8 weeks ago! Although 4 x 10 is more volume than I'd usually do in a month, let along 10 minutes so might be why I struggled!
I feel your pain.
I am currently on my old '20 rep' routine.
The weight I am currently using for bench is over 30 kgs lighter than what I used to use!
Halb said:
TheBALDpuma said:
Bench press
3 x 10 at 85kg
1 x 9 at 85kg!!! Weak as a kitten. Need to get back into this. This was warm up stuff 8 weeks ago! Although 4 x 10 is more volume than I'd usually do in a month, let along 10 minutes so might be why I struggled!
3 x 10 at 85kg
1 x 9 at 85kg!!! Weak as a kitten. Need to get back into this. This was warm up stuff 8 weeks ago! Although 4 x 10 is more volume than I'd usually do in a month, let along 10 minutes so might be why I struggled!
I feel your pain.
I am currently on my old '20 rep' routine.
The weight I am currently using for bench is over 30 kgs lighter than what I used to use!
Bit of motivation for anyone lifting heavy at the minute.
Brandon Lilly squatting 507lb 6 months after both his knees basically exploded under the bar and Dan Green setting an 800lb PR (RAW except knee wraps)
https://www.youtube.com/watch?v=qhYeexujc4c
Brandon Lilly squatting 507lb 6 months after both his knees basically exploded under the bar and Dan Green setting an 800lb PR (RAW except knee wraps)
https://www.youtube.com/watch?v=qhYeexujc4c
Well had a good session on friday. 5-3-3-1 squats working up to 100kg, then 3x3 pause squats at 60kg. Finished off with stiff leg dead lifts and then a core circuit with Turkish get ups.
Yesterday was Muay Thai conditioning. New set up now with barbells instead of all bodyweight stuff. Squats, lunges, curls, rows, press and tricep extensions. Even with a small weight, knocking out 15 squats straight after a sprint is hard work!
Yesterday was Muay Thai conditioning. New set up now with barbells instead of all bodyweight stuff. Squats, lunges, curls, rows, press and tricep extensions. Even with a small weight, knocking out 15 squats straight after a sprint is hard work!
Tonight>
Bench:
5x5
incline:
3x8
incline DB
3x10
Dips:
3 sets to failure
Cable cross overs:
3x15
Preacher curls
4x8
DB curls
3x7
Cable curls
3x10
Numbers are rough- some more reps, some less- mostly to failure. Biceps were 17.5" today, think it's the biggest they've been, relatively lean too. Enjoying this BB stuff- good getting pushed by a stronger (at most things), bigger training partner is good.
Bench:
5x5
incline:
3x8
incline DB
3x10
Dips:
3 sets to failure
Cable cross overs:
3x15
Preacher curls
4x8
DB curls
3x7
Cable curls
3x10
Numbers are rough- some more reps, some less- mostly to failure. Biceps were 17.5" today, think it's the biggest they've been, relatively lean too. Enjoying this BB stuff- good getting pushed by a stronger (at most things), bigger training partner is good.
Tonight I took it quite easy, due to left arm probs..
Military press - 4 sets of 8-14 reps
Upright rows - 1 set of 10 (left arm/elbow hurt too much to do more)
Preacher Curls - 4 sets of 14 reps using lighter weight than normal - not too bad..
Alternate dumbbell curls - 4 sets of 8-10 reps.
Triceps extensions - 4 sets of 10 reps
Triceps pull downs - 4 sets of 10-12 reps
Lat Pull Downs - 4 sets of 12 reps
Seated Pulley Rows - 4 sets of 12 reps
Sit-ups - 1 set of 30 with 7.5kg behind head.
Chin ups - 2 sets of 6-8
20 minutes on bike rollers.
Arm not half as bad as I thought it would be, but upright rows were simply too painful (But curls wasn't!)
Military press - 4 sets of 8-14 reps
Upright rows - 1 set of 10 (left arm/elbow hurt too much to do more)
Preacher Curls - 4 sets of 14 reps using lighter weight than normal - not too bad..
Alternate dumbbell curls - 4 sets of 8-10 reps.
Triceps extensions - 4 sets of 10 reps
Triceps pull downs - 4 sets of 10-12 reps
Lat Pull Downs - 4 sets of 12 reps
Seated Pulley Rows - 4 sets of 12 reps
Sit-ups - 1 set of 30 with 7.5kg behind head.
Chin ups - 2 sets of 6-8
20 minutes on bike rollers.
Arm not half as bad as I thought it would be, but upright rows were simply too painful (But curls wasn't!)
Edited by chris watton on Tuesday 9th December 23:15
Just finished a leg session:
Squats - 6 sets starting at 90kg x 12, 100kg x 12, 110kg x 12, 120kg x 10, 130kg x 8 and 140kg x 5
leg raises - 6 sets x 12 reps each
Leg Curls - 6 sets x 12 reps each
Finished with sit ups and a quick blast on bike rollers, just to finish off legs for the day completely....
Back to work....
Squats - 6 sets starting at 90kg x 12, 100kg x 12, 110kg x 12, 120kg x 10, 130kg x 8 and 140kg x 5
leg raises - 6 sets x 12 reps each
Leg Curls - 6 sets x 12 reps each
Finished with sit ups and a quick blast on bike rollers, just to finish off legs for the day completely....
Back to work....
Busy week training - good road session on the bike Sunday and also gym session. Now upped the carbs significantly, probably feeling the strongest I've ever felt in the gym and really pleased with my appearance - don't know if that's anything to do with the carbs but my muscle bellies has got way fuller since coming off the low carb full fat diet. Feeling real good.
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