What training are you doing/have you done today? Vol.2
Discussion
Not very good so far this week, yesterday's squats were crap - felt so weak, couldn't get to 150kg like I normally do, but stopped at 140. The rest of the night's exercises went a similar way.
Tonight's weren't too good either, don't know if it's the bitter cold in the garage not allowing me to warm up as much as usual, or that I've been at this non-stop since last May, but I felt tired and ached at the start of each new exercise..
Barbell Press - 5 sets of 5-7 reps with 52.5kg
Deadlifts - 5 sets of 5 reps with 110kg (Thought I'd play it safe and add 2.5kg to each session, like the 5x5's)
Shoulder Shrugs - 5 sets of 10-12 reps with 90kg.
After these, I tried to have a go at upright barbell rows, as I see these as an important exercise, but no, arm still hurts too much when bringing the bar up, dammit.
Close Grip Bench Press (on the first set I was really stiff in the shoulders/delts and was a real struggle) - 5 sets of 7-11 reps with 60-62.5kg
Triceps Pull Downs - 5 sets of 8-12 with 32.5kg
Chin Ups - 4 sets of 7-10 reps
Reverse grip Pull Downs - 5 sets of 9-12 reps with 55-57.5kg
Preacher Curls - 4 sets of 8-12 reps with 38-48kg
Feel I'm stuck in a rut right now....
Tonight's weren't too good either, don't know if it's the bitter cold in the garage not allowing me to warm up as much as usual, or that I've been at this non-stop since last May, but I felt tired and ached at the start of each new exercise..
Barbell Press - 5 sets of 5-7 reps with 52.5kg
Deadlifts - 5 sets of 5 reps with 110kg (Thought I'd play it safe and add 2.5kg to each session, like the 5x5's)
Shoulder Shrugs - 5 sets of 10-12 reps with 90kg.
After these, I tried to have a go at upright barbell rows, as I see these as an important exercise, but no, arm still hurts too much when bringing the bar up, dammit.
Close Grip Bench Press (on the first set I was really stiff in the shoulders/delts and was a real struggle) - 5 sets of 7-11 reps with 60-62.5kg
Triceps Pull Downs - 5 sets of 8-12 with 32.5kg
Chin Ups - 4 sets of 7-10 reps
Reverse grip Pull Downs - 5 sets of 9-12 reps with 55-57.5kg
Preacher Curls - 4 sets of 8-12 reps with 38-48kg
Feel I'm stuck in a rut right now....
chris watton said:
Not very good so far this week, yesterday's squats were crap - felt so weak, couldn't get to 150kg like I normally do, but stopped at 140. The rest of the night's exercises went a similar way.
Tonight's weren't too good either, don't know if it's the bitter cold in the garage not allowing me to warm up as much as usual, or that I've been at this non-stop since last May, but I felt tired and ached at the start of each new exercise..
.....
Feel I'm stuck in a rut right now....
You seem to do a lot in your sessions.Tonight's weren't too good either, don't know if it's the bitter cold in the garage not allowing me to warm up as much as usual, or that I've been at this non-stop since last May, but I felt tired and ached at the start of each new exercise..
.....
Feel I'm stuck in a rut right now....
Perhaps a couple of days off, or even a week, will give your body a chance to recover a bit more - it won't harm the gains that you have made.
Halb said:
Time off is required very 6 weeks or so. Enjoy it!
I didn't know that! I am now in my ninth month of training, working out at least three times a week (even over Xmas, when I promised myself time off, but couldn’t help myself..)I think the problem is that it becomes very addictive, almost to the point of obsession, from losing weight to making the body look better and lifting heavier weights – but I am sure my body is now telling me to back off for a while.
chris watton said:
Halb said:
Time off is required very 6 weeks or so. Enjoy it!
I didn't know that! I am now in my ninth month of training, working out at least three times a week (even over Xmas, when I promised myself time off, but couldn’t help myself..)I think the problem is that it becomes very addictive, almost to the point of obsession, from losing weight to making the body look better and lifting heavier weights – but I am sure my body is now telling me to back off for a while.
If i start creaking i'll spend a week just doing supporting work like rotator cuff exercises. Plus it's impossible to overtrain calves
After a nice weekend break away from stuff, good to get back on it. Monday - hilly bike ride done in s
t conditions - heavy snow showers. Pretty hilly, 550m of climbing and just over 30kph average.
Last night circuits at the gym, stuck in bench press in the middle of the circuit, completed 5 or 6 sets at 100kg. Really greasing the groove on this exercise at the moment.
Tonight - similar bike ride to Monday except hillier. Pleased.
t conditions - heavy snow showers. Pretty hilly, 550m of climbing and just over 30kph average. Last night circuits at the gym, stuck in bench press in the middle of the circuit, completed 5 or 6 sets at 100kg. Really greasing the groove on this exercise at the moment.
Tonight - similar bike ride to Monday except hillier. Pleased.
pilchardthecat said:
chris watton said:
Halb said:
Time off is required very 6 weeks or so. Enjoy it!
I didn't know that! I am now in my ninth month of training, working out at least three times a week (even over Xmas, when I promised myself time off, but couldn’t help myself..)I think the problem is that it becomes very addictive, almost to the point of obsession, from losing weight to making the body look better and lifting heavier weights – but I am sure my body is now telling me to back off for a while.
If i start creaking i'll spend a week just doing supporting work like rotator cuff exercises. Plus it's impossible to overtrain calves
But in order to do calf exercises, I still have to have 140+kg balancing on my shoulders with arms supporting the bar..I think, after much thought, that I will not do any training for the rest of the week, and perhaps none next week too - this will be very difficult for me, my mind wants me to, but my body is pleading for mercy! My shoulders/delts are still sore and I still have a problem with my left arm/elbow. Strangly, my legs are fine, though, despite having to move the most weight..
So for the sake of long term well-being and fitness, I must take some time off, and stick to my 1200 calories per day in the meantime. I hope this little rest will do me the world of good.
LordGrover said:
1,200 kcals/day? 
Even Hoofy would feel weak and tired eating that little, let alone a full sized grown-up.
I used MFP to count the calories - 2 protein shakes, a banana and salad with chicken/turkey or fish at night, and a scoop of Calcium Caseinate before bed. I have a about 2-300 calories extra on training days (hard boiled eggs, cottage cheese, normal cheese etc.)Even Hoofy would feel weak and tired eating that little, let alone a full sized grown-up.
Over the past couple of weeks, I did up my food intake, more roast dinners, spag bol etc., to see if this helped me get out of my training rut, but it didn't, so I don't think my soreness/aches is down to diet, I think I have been doing too much for too long without a break.
chris watton said:
so I don't think my soreness/aches is down to diet, I think I have been doing too much for too long without a break.
It is down to diet, 1200 cals is way too low, even for someone small (not sure what your weight is?) Although you've been training hard, the poundages and time spent hasn't been anywhere near enough to make you weaker and sore if you've been eating properly. You don't need a break- just eat more and you'll be fine. Breaks are optional.Progress should be rapid at your stage, but if you limit your recovery by not eating, then you'll never progress.
didelydoo said:
chris watton said:
so I don't think my soreness/aches is down to diet, I think I have been doing too much for too long without a break.
It is down to diet, 1200 cals is way too low, even for someone small (not sure what your weight is?) Although you've been training hard, the poundages and time spent hasn't been anywhere near enough to make you weaker and sore if you've been eating properly. You don't need a break- just eat more and you'll be fine. Breaks are optional.Progress should be rapid at your stage, but if you limit your recovery by not eating, then you'll never progress.
Also, upping your calories for a week might not help - in my experience you need to be patient with calorie surplus - it only starts to have an impact after 6-8 weeks for me. (Except if you are on no/low carb and glycogen depleted, in which case eating a huge bowl of rice/pasta will have an effect in a couple of hours)
didelydoo said:
It is down to diet, 1200 cals is way too low, even for someone small (not sure what your weight is?) Although you've been training hard, the poundages and time spent hasn't been anywhere near enough to make you weaker and sore if you've been eating properly. You don't need a break- just eat more and you'll be fine. Breaks are optional.
Progress should be rapid at your stage, but if you limit your recovery by not eating, then you'll never progress.
Am 5'7" and currently weigh about 73kg. (age 48). I did have a 38" waist, that has now gone down to under 30".Progress should be rapid at your stage, but if you limit your recovery by not eating, then you'll never progress.
I followed the MFP plan, which stated I should be on 1200 calories per day to bring my weight down to a certain level, but consumed around 1600 calories on training days, as I had read that a good weigh training session would burn off 400 calories max.
I am a product designer and work from home, so all I do most of the day is sit on my backside working on the PC or making prototype models - a lot of calories are not needed.
However, as all of this dieting/training is still relatively new to me, I shall certainly take on board what you suggest, I shall consume a little more food to see if that helps. I just don't want to put on the wrong kind of weight on again..
Edited by chris watton on Thursday 5th February 15:55
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