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

[chris watton]

didelydoo said:

Once you've done as many reps with a given weight as you can, drop some weight off the bar/stack and do more reps (no rest though)

Ah, OK. Thank you.

[Davey S2]

Just changed gyms from Virgin to Pure Gym and currently doing (and enjoying) 10,000 metres on the Concept 2 rowers in my lunch time.

[Halb]

Davey S2 said:

Just changed gyms from Virgin to Pure Gym and currently doing (and enjoying) 10,000 metres on the Concept 2 rowers in my lunch time.

Feels good to be in a gym where the fees for half a year equate to one month for the last gym.

[Davey S2]

Does indeed. Virgin was £50 a month.

No pool, sauna or steam room in Pure but I can live with that.

The atmosphere is good in there too. Plenty of young people training during the day.

[DUMBO100]

I joined Pure Gym and have found the same thing,a much friendlier bunch of people just trying to get fit and not waste money. I've been doing 30 mins on the cross trainer at level 10 every day but am now going to alternate between, running on the treadmill and cycling at level 10. I'm doing at least 30 mins every day of resistance training too and split between chest/shoulders, back/abs and arms/legs. Along with the diet I seem to be getting good results and the wedding photo's might be ok after all

[chris watton]

Bit meh again tonight, but plodded on...

Barbell Press - 5x8 reps
Upright barbell Row - 5x10 reps
Face Pulls - 4x10 reps
Triceps Rope Pull Downs & Chin Ups superset - 4 sets of 8-10 reps each
Dumbbell one arm preacher Curl - 2 sets of 11-12 reps
Dumbbell alternate curls - 2 sets of 8 reps

Deadlift - 5x1 rep

[militantmandy]

So far enjoying my move to 5x5. Being much stricter with my diet as well in an attempt to lean out a bit. Finally starting to get back in the groove after holidays and illness. Feels good!

[didelydoo]

Last night- 45 mins DB curls of various kinds.
Tonight- back.

Think I may be cutting too fast, weight seems to have dropped quick, but I'm also getting very lean. Strength hasn't dropped of either. Will continue until Monday and see where I'm at, then possibly add more calories in.

[mcelliott]

Last night 42km on the bike, nearly 600m of climbing, just over 32kph average, with some power efforts included. Mostly circuits at the gym at the moment, like diddely, I'm getting leaner (but obviously a lot smaller!) Overall very pleased with my strength and condition.

[didelydoo]

Tonight>

Pull ups: 3 sets of 21's
Deadlift: up to 260kg
Chest supported row: 2 wide grip, 3 med, 2 close
1 Arm pull downs: 3 sets
Lat pull over SS rear delts: 3 sets

Decent. Added some more calories into my diet- I've lost 2kg in the last 2.5 weeks just from being slightly stricter, which is a bit too fast.

[didelydoo]

Morning Session>

Squats (Highbar beltless): up to 22x 130, then some pause work
Front Squat: to 160kg
DB incline bench: set to failure every minute until bushed
Cable fly: 3 sets

Alright. Going to do 20 rep squats each week, so started light this week- was tricky but not that bad, will add 5kg each week.

[malks222]

also started using 'pure gym' and i'm pretty happy with it. loads of machines, never too busy, very good value for money. girlfriend likes that theres a wide variety of classes included in the monthly fee, ok not the best classes in the world but good to get her into going to the gym.

[chris watton]

Legs, chest and back day..

Squats - 6x5-8 reps
Front Squats - 4x8 reps

Bench Press - 6x5-8 reps
Incline Bench Press - 4x6-8 reps

Dumbbell Rows - 4x10 reps
Lat Pull Downs - 4x10-12 reps
Seated Pulley Row - 4x10-12 reps

[didelydoo]

Morning Session>

CG bench: 5 sets
Dips: 3 sets (each with a drop set)
1 arm tri pull downs: 4 sets
Ez bi curls: 4x rising sets, 2 narrow grip & 2 wide (each set consisted off 15 reps, add weight 15 reps, add weight 15 reps. So 45 reps per set)
DB preacher: 3 sets, 1 drop
Tri pull downs: 1 rising set (similar to above)

Great start to Friday

[chris watton]

Arms and shoulders (with a bit of back thrown in at the end) today:

Standing Barbell press - 5 sets of 8 reps (50-60kg, with a bit of cheating (jerking) on the last couple of reps for 60)
Shoulder Shrugs - 5 sets of 14-18 reps (100-120kg)

Superset - 4 sets of 8-12 reps each:
Close Grip Bench press (60-70kg)
Preacher Curls (EZ Curl bar) (45-50kg)

Superset - 4 sets of 8-12 reps each
Triceps Rope Push Downs (35kg)
Chin Ups

Deadlift - 6 sets of 1 rep (120-155kg)
I finished with 1 set of 5 reps with 130kg

Not doing so well on the main compounds since stopping the 3 day per week power routine, I assume this is because I am doing more exercises with more reps and more variety, rather than the same five exercises three times per week?

[TheBALDpuma]

Currently trying to battle a mid-back niggle I've had for ages. It got to the point after months of pushing through that it was just too uncomfortable - never hurt when lifting, just made day to day sitting, moving uncomfortable. I would just have time off but I've got a comp in less than 6 weeks so don't want to take unnecessary time off, or over do it. Had 9 days off while visiting family last week and it got much better but niggled again after heavy squats on Tuesday (session went well though, although I failed a 2RM PB attempt at 212kg, wasn't stable on the way down so just put it down). Niggled a bit after, and pushed through a heavy paused bench session Wednesday (pause benched 138kg - first attempt at a 1RM with pause so happy) but it wasn't comfortable. Ached a little Thursday, but has felt much better today - So thoroughly warmed up and did a speed DL session (6 x 2 at 150kg, 4 x 2 at 160kg) with some box jumps, back hypers and core work. Good roll out at the end and it feels okay now, but will tell tomorrow. It's the kind of niggle that I can quite easily train through, but want to be in good condition in 6 week time! So I've got a physio app on Tuesday, hopefully she'll be able to tell me what's going on and I can take it from there. I'm not good at telling myself to take time off (as is evident) but if she tells me to take 2 weeks off, or 2 weeks light only I'll do it!

Just ordered an Inzer Forever belt. Expensive, but lovely looking thing - need an approved belt for comp. Also order my sexy singlet!

[didelydoo]

Leg day>

Squat, HB beltless: 6 sets 5 @ 180kg watching form very closely, couple of things I want to iron out before adding weight, felt good
Leg press: 200kgx30 (10 wide>10 med>10 narrow), 300kgx30,15
Ham curl/leg ext SS: 3 sets

Good. Leg press ruined me.

[Dejay1788]

Chest Day.

4 Sets of flat bench up to 70KG
3 Sets of incline bench up to 60KG
3 Sets of tricep pulldowns on machine
4 Sets of decline bench, struggled at 60KG
3 Sets on chest press machine with plates, 20KG a side
3 Sets of flys
5 Sets of weighted dips
3 sets of tricep pulldowns on cables
rep out on flat bench with just the bar.

[militantmandy]

5x5 deadlifts tonight. Last week was 120. Was tough but not insane. Not sure weather to go up another 5 tonight or just 2.5. Any thoughts?

[chris watton]

militantmandy said:

5x5 deadlifts tonight. Last week was 120. Was tough but not insane. Not sure weather to go up another 5 tonight or just 2.5. Any thoughts?

I think that 5 should be OK for deadlifts.


Just finished my routine:

Squats:
2 sets of 12 reps for warm ups (50-70kg)
5 sets of 8 reps (80-140kg)
1 Set of 4 with 150kg
1 Drop Set of 8 reps with 110kg

Bench Press:
5 sets of 8 reps (50-90kg
1 set of 6 reps with 100kg

Incline Bench Press - 4 sets of 6-8 reps (65-75kg

Pendlay Rows - 5 sets of 5 reps (75-90kg)
Lat Pull Downs - 4 sets of 10-12 reps (60kg)
Pull Ups - 4 sets of 10 reps (Bodyweight)

Stiff Leg Deadlift - 3 sets of 5 (90-110kg)

Am trying to remove the last bit of fat on my waist, so on a calorie deficit again, and training will get harder, I suspect...