What training are you doing/have you done today? Vol.2

[chris watton]

Halb said:

It's reading the threads on here that does it!!

I'm the same, although it's usually upgrades for my car after reading what other's have done.....

For my weight training, I'm just trying to make it through my first year (that'll be May) without incurring significant injury, so I just pick and choose what seems to work best for me. At the moment...

[Animal]

Last night:

Warm up - 2x5 wall squat, 2x10 air squat, 2x5 goblet squat

5x5 single-leg squat off 20" box

Barbell complex - 6 reps each x deadlift, barbell row, hang clean, front squat, push press, back squat, push up. 4 sets from 35kg - 50kg.

5x3 deadlift at 80% of 1RM (130 kg)

1,000m row for time (very, very slow!)

[chris watton]

This evening was just back stuff:

Deadlifts - 3 sets of 5 reps (110-130kg)
Dumbbell Rows - 5 sets of 10 reps (45kg)
Pull ups (bodyweight) - 4 sets of 8-10 reps
Lat Pull Downs - 4 sets of 10-12 reps (60kg)
Seated Pulley Rows - 5 sets of 12-18 reps (60-80kg)

Side bends - 2 sets of many reps...

Managed to to 5 reps with 130kg on Deadlifts, no big deal for most, but have only managed 3 reps previously, so happy with that. A little progress....

[Halb]

Slow 4k.

[mcelliott]

Big efforts on the bike and in the gym. Pleased.

[Jamster123]

Posted on here a while back....since had baby and routine went to pot...I got back into it though, and have been at the gym every morning 7am for the last 2 weeks.

My diet as changed drastically compared to old but Im getting no results. No weight lose, no toning...I know its only 2 weeks but Id have expected to lose a few pounds at least?

Typical morning is 20mins Treadmill burning 300Calories, and/or occasionally another 200 calories on rowing machine.

Move on to weights, and resistance....doing benchpress, and a lot of dumbbell stuff, shoulder presses etc. Trying to target my love handles a lot so loads of side bends, russian twists etc. Usually working out for at least an hour.

Genuinely knackered and pissing sweat after each work out.

Diet typically,

Breakfast - Banana and a shake with some powdered oats, protein, greens and usually a fat burner/preworkout.

Lunch - 3 boiled eggs with wholemeal toast.

snack - packet of chicken/ shake

Dinner - Steak, or chicken, potatoes etc.

I don't eat much veg.

Un realistic ? More time ?

Im 30 years old, currently 13st 3 pounds, does my age have a big part in it? I remember being younger, watching my intake for a week Id lose at least 1/2 pounds!

Anyway off for more punishment, will stick t it.

[Art0ir]

You can't target fat loss.

Do some squatting and deadlifts with your bench press,you'll get a full body workout and burn more calories.

[LordGrover]

Can't tell much about your diet either. The important thing for fat loss is that it's less than maintenance.
You can eat just chicken breasts, egg whites, brown rice and a few leaves but if you're eating too much you'll still gain.
Then there's the old saw that when you begin resistance training you could well be 'swapping' fat for muscle so your weight doesn't change though your composition has improved.

ANyway, you're making the effort and getting in to good habits. Long may it last.

[Jamster123]

Art0ir said:

You can't target fat loss.

Do some squatting and deadlifts with your bench press,you'll get a full body workout and burn more calories.

I had been avoiding squats and deadlifts as I have a slightly dodgy knee but I think it good now,

Would you recommend doing them for a full body workout then yeah ? i.e. Bench, Squats and deadlift fundamental stuff?

[LordGrover]

+ press.

[chris watton]

Jamster123 said:

I had been avoiding squats and deadlifts as I have a slightly dodgy knee but I think it good now,

Would you recommend doing them for a full body workout then yeah ? i.e. Bench, Squats and deadlift fundamental stuff?

I think that squat, deadlifts bench press and barbell press should be the cornerstones to any weight training programme. It is the heavy lifting that shifts the fat and builds muscle, dummbells a lot less so (except perhaps for dumbbell rows, where you can use more weight per side than barbell rows)

[militantmandy]

Managed 531 day on squats after all. Was worried my injury would be a problem but seemed ok in the end.

Did some one sided walking lunges too. If you are a total masochist or after some serious glute activation I strongly recommend them. I moved up to a 20 in each hand today. Ten steps each side. Just brutal!

[Art0ir]

militantmandy said:

Managed 531 day on squats after all. Was worried my injury would be a problem but seemed ok in the end.

Did some one sided walking lunges too. If you are a total masochist or after some serious glute activation I strongly recommend them. I moved up to a 20 in each hand today. Ten steps each side. Just brutal!

Bulgarian Split Squats next time with the same weight if you're masochist tendencies are strong. First 5 reps you'll laugh at how easy it is. By ten you'll be crying.

[TheBALDpuma]

Tuesday I got back from two weeks living it up in Jamaica - amazing country!

Taking it easy and working submaximally for my first few workouts - yesterday was...

DLs
2 x 5 at 180kg
2 x 3 at 200kg

SA DB floor to OH
1 x 6 at 40kg
2 x 6 at 50kg

Bent over row
3 x 8 at 120kg

Upright row
3 x 6 at 60kg

[Halb]

Squat, bench and Pendlay row.

Must be tired, bench was less reps than last time and I couldn't pause either, had to keep moving. Dropped the weight by 10 on the last set.
Restricted cals and running having an effect.

[militantmandy]

Art0ir said:

Bulgarian Split Squats next time with the same weight if you're masochist tendencies are strong. First 5 reps you'll laugh at how easy it is. By ten you'll be crying.

Almost exactly what PT said!

[chris watton]

Week 5 of my 6 day per week training routine complete!

Arms and shoulders.

Barbell press - 5 sets of 5 reps with 62.5kg (does feel heavy, only just managed 5 reps on each)
Barbell Shrug - 5 sets of 10-14 reps (90-110kg)

Triceps Extentions - 4 sets of 6-10 reps (40kg)
Close Grip bench Press - 4 sets of 6-10 reps (62.5-70kg)
Triceps Pull Downs - 4 sets of 9-12 reps (36kg)

Chin Ups - 4 sets of 8-12 reps
Reverse Grip cable pull downs - 4 sets of 9-12 (55-57.5kg)
Preacher Curl - 3 sets of 10 reps (46kg)
Alternate Dummbell Curl - 3 sets of 8 reps (20kg)

[Art0ir]

First day at my new gym. Such a breath of fresh air.

Only machines are a pull-down machine and a reverse hyper. 10 squat racks, 4 weightlifting platforms and more weights and bars than you could hope for.

Had a session with one of the powerlifting coaches (DL and Squats north of 250kg at 75kg) and got some brilliant guidance on the main lifts. He's going to write me out a proper programme for next week. Everyone is there to get strong (and surprisingly 50:50 male female) with no egos which is a nice change from a commercial gym.

And the closest thing to a cardio machine is a prowler.

Pulled sumo for the first time too. A bit awkward at first but felt great after I got the hang of it. Going to start doing them more.

[TheBALDpuma]

chris watton said:

Week 5 of my 6 day per week training routine complete!

Arms and shoulders.

Barbell press - 5 sets of 5 reps with 62.5kg (does feel heavy, only just managed 5 reps on each)
Barbell Shrug - 5 sets of 10-14 reps (90-110kg)

Triceps Extentions - 4 sets of 6-10 reps (40kg)
Close Grip bench Press - 4 sets of 6-10 reps (62.5-70kg)
Triceps Pull Downs - 4 sets of 9-12 reps (36kg)

Chin Ups - 4 sets of 8-12 reps
Reverse Grip cable pull downs - 4 sets of 9-12 (55-57.5kg)
Preacher Curl - 3 sets of 10 reps (46kg)
Alternate Dummbell Curl - 3 sets of 8 reps (20kg)

What's the gym and where is it?

[chris watton]

TheBALDpuma said:

What's the gym and where is it?

My garage!