What training are you doing/have you done today? Vol.2
Discussion
OK, today was legs and chest, but I thought I'd try something new to compliment both legs and chest.
Squats - 6 sets of 8 reps, concentrating on depth and little time between rests (80-130)
Calf Raises - 5 sets of 10-12 reps
Then, I tried Front Squats for the first time. Started off tentatively with just 30kg, so I could work out balance, stance and holding the bar. Done 10 reps with that, then the same with 40 and 50kg. I tried both ways of holding the bar, first with a normal barbell press grip, and then with my arms folded, with the bar resting on chest - this proved to be the better method. I then did 8 reps with 60 and then, by this time, I was knackered and only managed 4 reps with 70kg. They do seem very effective though - was very out of breath and sweating, which is good!
Then:
Bench Press – 7 sets of 3-20 reps from 50-105kg
Incline Bench Fly’s – 4 sets of 10-14 reps
Squats - 6 sets of 8 reps, concentrating on depth and little time between rests (80-130)
Calf Raises - 5 sets of 10-12 reps
Then, I tried Front Squats for the first time. Started off tentatively with just 30kg, so I could work out balance, stance and holding the bar. Done 10 reps with that, then the same with 40 and 50kg. I tried both ways of holding the bar, first with a normal barbell press grip, and then with my arms folded, with the bar resting on chest - this proved to be the better method. I then did 8 reps with 60 and then, by this time, I was knackered and only managed 4 reps with 70kg. They do seem very effective though - was very out of breath and sweating, which is good!
Then:
Bench Press – 7 sets of 3-20 reps from 50-105kg
Incline Bench Fly’s – 4 sets of 10-14 reps
Thursday night was a hilly, mostly solo ride, 50km and nearly 800m of climbing - a couple of KOMs to boot. Didn't feel great though.
Today, first ride in the Alps, fairly short but very hilly - 74km and nearly 2,000m of climbing. Lungs certainly felt it at the end.
Keeping a careful eye on the weather - bit s
tty tomorrow but better for the rest of the week.
Today, first ride in the Alps, fairly short but very hilly - 74km and nearly 2,000m of climbing. Lungs certainly felt it at the end.
Keeping a careful eye on the weather - bit s
tty tomorrow but better for the rest of the week.Jamster123 said:
Thats actually what I was wondering/had heard....how does that work though? The folk on Im a celebrity in the jungle crap, seem to shift a fair bit of weight in 2 weeks, with no exercise. Their body's don't hold on to the fat?...
In starvation mode your body preferentially burns muscle instead of fat. So if you sit around and starve yourself you end up both weak and "skinny fat".
Flibble said:
Jamster123 said:
Thats actually what I was wondering/had heard....how does that work though? The folk on Im a celebrity in the jungle crap, seem to shift a fair bit of weight in 2 weeks, with no exercise. Their body's don't hold on to the fat?...
In starvation mode your body preferentially burns muscle instead of fat. So if you sit around and starve yourself you end up both weak and "skinny fat".ksBest of bro-science claptrap - in these circumstances anyway.
The whole point of fat is to be used when food is scarce. In true starvation circumstances you will consume muscle mass, once excess BF has been depleted.
10k.
3.2 easy, 4x800 fast, 4x400 recovery and what should have been 3.2 easy, but had to stop at 2 because left ankle went.
Had to rejig my routine as well; a combination of calories deficit, running increase and heavy compound lifts is not allowing me to move forward with the running.
So until my race it's back to my old 20 rep routine for resistance for one day, plus a day of bodyweight stuff.
3.2 easy, 4x800 fast, 4x400 recovery and what should have been 3.2 easy, but had to stop at 2 because left ankle went.
Had to rejig my routine as well; a combination of calories deficit, running increase and heavy compound lifts is not allowing me to move forward with the running.
So until my race it's back to my old 20 rep routine for resistance for one day, plus a day of bodyweight stuff.
Going to start using this thread to keep note of some of my training. I log it on my phone but sometimes don't push myself enough so hoping if I see it written down here I might push myself some more!
Legs on Sunday consisting of..
Walking Lunges -5 sets of 5 with 40kg dumb bell in each hand.
Squats 1 set 10 @ 60
1 set 10 @ 70
4 set 5 @ 80
2 set 5 @ 90
Calf raises 5 sets of 20 with 40KG dumb bell in each hand.
Abductor and inner abductor (forget the actual word!) machine. 4 sets of 12 on 100, then 105, 110 and 115 to finish.
Looking to improve my leg strength and size this year as i'm 93kg and 197cm i'm rather lanky...
Already noticing significant strength improvements and i've only started training legs in the last 4 months.
Legs on Sunday consisting of..
Walking Lunges -5 sets of 5 with 40kg dumb bell in each hand.
Squats 1 set 10 @ 60
1 set 10 @ 70
4 set 5 @ 80
2 set 5 @ 90
Calf raises 5 sets of 20 with 40KG dumb bell in each hand.
Abductor and inner abductor (forget the actual word!) machine. 4 sets of 12 on 100, then 105, 110 and 115 to finish.
Looking to improve my leg strength and size this year as i'm 93kg and 197cm i'm rather lanky...
Already noticing significant strength improvements and i've only started training legs in the last 4 months.
Happy with today. ..
Squats
1 x 5 at 150kg
1 x 3 at 170kg
1 x 2 at 175kg
1 x 2 at 180kg
1 x 2 at 185kg
1 x 2 at 190kg
1 x 2 at 195kg
1 x 2 at 200kg
1 x 1 at 205kg - might have had the double but was tired and didn't want to fail it
Leg press
1 x 4 at 470kg
2 x 4 at 490kg
Landmine rotations
3 x 16 at 20kg
Squats
1 x 5 at 150kg
1 x 3 at 170kg
1 x 2 at 175kg
1 x 2 at 180kg
1 x 2 at 185kg
1 x 2 at 190kg
1 x 2 at 195kg
1 x 2 at 200kg
1 x 1 at 205kg - might have had the double but was tired and didn't want to fail it
Leg press
1 x 4 at 470kg
2 x 4 at 490kg
Landmine rotations
3 x 16 at 20kg
Chest and Biceps tonight.
Couldn't get a bench so used dumb bells instead of a straight bar
2x sets 12 with 22.5kg
3x sets 10 with 30kg
Sets of 8 bicep curls with elbow rested on inner thigh using 17.5kg in between chest sets.
3 sets of Ab pull downs and 3 sets of 5 bicep pull ups
Finished with flys on the fly machine 3x sets of 10 set at 85kg.
Couldn't get a bench so used dumb bells instead of a straight bar
2x sets 12 with 22.5kg
3x sets 10 with 30kg
Sets of 8 bicep curls with elbow rested on inner thigh using 17.5kg in between chest sets.
3 sets of Ab pull downs and 3 sets of 5 bicep pull ups
Finished with flys on the fly machine 3x sets of 10 set at 85kg.
LordGrover said:
*cough* bks
Best of bro-science claptrap - in these circumstances anyway.
The whole point of fat is to be used when food is scarce. In true starvation circumstances you will consume muscle mass, once excess BF has been depleted.
Not strictly true. The body will always try and maintain a reserve of fat for 'emergencies'. For evolutionary reasons. Dieting does not typically constitute an emergency. The best way to lose fat and maintain muscle is to trick the body into thinking it is not about to head towards an emergency situation. That is, lose fat at a low rate (max 0.5kg per week).ksBest of bro-science claptrap - in these circumstances anyway.
The whole point of fat is to be used when food is scarce. In true starvation circumstances you will consume muscle mass, once excess BF has been depleted.
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