What training are you doing/have you done today? Vol.2
Discussion
Good few days of training, yesterday circuits at the gym, same as today. This morning, 102km on the bike, pretty hilly - 1,000m of climbing, very windy though, nearly 31kph average. Mostly solo rider but did hook up with some training buddies, smashed them to pieces, don't think they were that happy.
Pleased with how things are going, will be spending a week putting some quality rides in the Alps at the end of March, so looking forward to that. Maybe a couple of pounds over my ideal weight, but I do look and feel strong, approx 75kg, around 8-9% body fat at the moment. Just about the sweet spot for me.
Pleased with how things are going, will be spending a week putting some quality rides in the Alps at the end of March, so looking forward to that. Maybe a couple of pounds over my ideal weight, but I do look and feel strong, approx 75kg, around 8-9% body fat at the moment. Just about the sweet spot for me.
TheBALDpuma said:
Sorry but that article is rubbish. It's one guys opinion based on probably what he heard in the gym changing rooms. His degree in p.e. and psychology doesn't even come close to qualify him to speak about the subjects he claims to know loads about.
There really is nothing wrong with the exercises listed. RDLS for instance have been shown to significantly reduce hamstring injury risk in team sports players as well as great for improving posterior chain strength
Just to be clear I didn't get my mistrust of upright rows from that article, I just wanted a source to back up what I was saying...I'm afraid I didn't give much thought prior to posting it.There really is nothing wrong with the exercises listed. RDLS for instance have been shown to significantly reduce hamstring injury risk in team sports players as well as great for improving posterior chain strength
SLDLs are a staple of mine, and think they're a great exercise if one keeps decent form without lower back rounding.
Very busy day today, but got back to do my back session.
Deadlifts - I started with 4 sets of 5 reps with 100kg. Then one set of 5 reps with 110kg, and finally one set of 4 reps with 122.5kg.
I don't understand why I am so crap at deadlifts - I know I haven't been doing them long, but I seem to be OK with every other exercise. Struggling with 122.5kg seems ridiculous/frustrating, more so when compared to Squat and Bench Press weights! I am wondering if it may be better going back down to 102.5kg the next time, and add 2.5kg each session after that.
Anyway, after the 6 sets of DL's, I did
Dumbbell Rows - 4 sets of 10 reps with 37.5kg
Barbell Rows - 4 sets of 7-8 reps with 60-65kg
Lat Pull Downs - 4 sets of 10-12 reps with 60kg (I think!)
Seated Rows - 4 sets of 10-12 reps with 65-70kg
Deadlifts - I started with 4 sets of 5 reps with 100kg. Then one set of 5 reps with 110kg, and finally one set of 4 reps with 122.5kg.
I don't understand why I am so crap at deadlifts - I know I haven't been doing them long, but I seem to be OK with every other exercise. Struggling with 122.5kg seems ridiculous/frustrating, more so when compared to Squat and Bench Press weights! I am wondering if it may be better going back down to 102.5kg the next time, and add 2.5kg each session after that.
Anyway, after the 6 sets of DL's, I did
Dumbbell Rows - 4 sets of 10 reps with 37.5kg
Barbell Rows - 4 sets of 7-8 reps with 60-65kg
Lat Pull Downs - 4 sets of 10-12 reps with 60kg (I think!)
Seated Rows - 4 sets of 10-12 reps with 65-70kg
It's the dreaded deload week so not much to report for a few days.
Had a great sparring session last night. Managed to land to solid leg kicks and body shots on a guy who has a massive height advantage on me and was generally a bit more forward. Go my bell rung a properly though! Big left hook right behind the ear.
Rest of the week will probably be more about trying to get out mountain biking as much as possible.
Had a great sparring session last night. Managed to land to solid leg kicks and body shots on a guy who has a massive height advantage on me and was generally a bit more forward. Go my bell rung a properly though! Big left hook right behind the ear.
Rest of the week will probably be more about trying to get out mountain biking as much as possible.
I have started to do dummbell fly's again - but always have trouble knowing the best way to release the dummbells when finished. For now, because I have 'de-loaded' with 4x5kg weights on each, getting myself up from the bench isn't a problem. However, when going heavier, it is a problem, and I am now sure that dropping the weights each side of me is the reason I borked my left arm.
Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
chris watton said:
I have started to do dummbell fly's again - but always have trouble knowing the best way to release the dummbells when finished. For now, because I have 'de-loaded' with 4x5kg weights on each, getting myself up from the bench isn't a problem. However, when going heavier, it is a problem, and I am now sure that dropping the weights each side of me is the reason I borked my left arm.
Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
Could you bring them into you and hammer curl them down if you get me? Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
chris watton said:
I have started to do dummbell fly's again - but always have trouble knowing the best way to release the dummbells when finished. For now, because I have 'de-loaded' with 4x5kg weights on each, getting myself up from the bench isn't a problem. However, when going heavier, it is a problem, and I am now sure that dropping the weights each side of me is the reason I borked my left arm.
Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
I can't speak from experience because I've not done DB flyes in a long time, and when I did I never went so heavy I couldn't centre them, sit up and rest them on my thighs/knees before lowering.Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
Are you feeling them working your pecs as they should or are you putting undue stress/emphasis on your shoulders too?
chris watton said:
I have started to do dummbell fly's again - but always have trouble knowing the best way to release the dummbells when finished. For now, because I have 'de-loaded' with 4x5kg weights on each, getting myself up from the bench isn't a problem. However, when going heavier, it is a problem, and I am now sure that dropping the weights each side of me is the reason I borked my left arm.
Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
My first reaction was "why bother in the first place?"Is there an alternative method of safely releasing the dummbells once the final rep is complete? (I train alone)
But we all enjoy different stuff, but IMO, DB fly's are not important enough to go out your way to do 'em.
All IMO
LordGrover said:
I can't speak from experience because I've not done DB flyes in a long time, and when I did I never went so heavy I couldn't centre them, sit up and rest them on my thighs/knees before lowering.
Are you feeling them working your pecs as they should or are you putting undue stress/emphasis on your shoulders too?
The only stress I feel at the moment is in my left elbow - other than that, the weight feels too light and feel I could do over 20 reps with the 20kg+dumbbell - but I don't want to add any more weight until I feel no stress in that area..Are you feeling them working your pecs as they should or are you putting undue stress/emphasis on your shoulders too?
Not been on here a while...
I've had a 3 month hiatus from the gym due to work, but dived back into it on 2 February, so tomorrow marks the final day of my first month back.
I'm getting into the swing of things again, AMAZING how much strength you can lose in such a short period of time. I'm struggling with 32kgs dumbbells on flat press (6 reps!), whereas I was warming up with 20s, then doing my first set of ten at 32, working up to 40. Frightening.
Had a good deadlift today though (experimenting to find levels still)
12 @ 60
10 @ 100
4 @ 140
2 @ 160
1 @ 180
1 @ 185
f
k I was a porky, I'm still 84kgs, but am fast losing the gut, water retention is down, getting through 2 litres before lunch at the moment.
Nutrition is back on point.
Still can't do any abdominal work, doctors on the 16 March. Probably a hernia now instead of a minor ab tear.
I've had a 3 month hiatus from the gym due to work, but dived back into it on 2 February, so tomorrow marks the final day of my first month back.
I'm getting into the swing of things again, AMAZING how much strength you can lose in such a short period of time. I'm struggling with 32kgs dumbbells on flat press (6 reps!), whereas I was warming up with 20s, then doing my first set of ten at 32, working up to 40. Frightening.
Had a good deadlift today though (experimenting to find levels still)
12 @ 60
10 @ 100
4 @ 140
2 @ 160
1 @ 180
1 @ 185
f
k I was a porky, I'm still 84kgs, but am fast losing the gut, water retention is down, getting through 2 litres before lunch at the moment.Nutrition is back on point.
Still can't do any abdominal work, doctors on the 16 March. Probably a hernia now instead of a minor ab tear.
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