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

[Halb]

didelydoo said:

I guess I'm a reasonable size for 5'10"- just over 200lbs/91.5kg and pretty lean. But that's still pretty small for bodybuilding standards. If I can stay over 200lbs and drop to 5% for my show I'll be ecstatic. A lean 220lbs+ is where 'big' starts I rekon, that'll be the plan in the coming years.

I'm envious of your pics. I started training gain two weeks ago. I've gone for a 5 day split, and I am still on deficit for cals. I am starting to like the direction it is going, I'm no where lean as you but I look better than a month ago. I'm hovering around 235. One of my goals this year was to be 225 and 10%....it's still possible...but I like my sweet tooth....

I'm considering that chestzee stack that was mentioned a while back, as a little helper.

[didelydoo]

Halb said:

I'm envious of your pics. I started training gain two weeks ago. I've gone for a 5 day split, and I am still on deficit for cals. I am starting to like the direction it is going, I'm no where lean as you but I look better than a month ago. I'm hovering around 235. One of my goals this year was to be 225 and 10%....it's still possible...but I like my sweet tooth....

I'm considering that chestzee stack that was mentioned a while back, as a little helper.

I've never used ephedrine for cutting before- strict diet, and more training works for me- it makes an awesome pre-workout though, and I've read it's great for cutting.

[chris watton]

didelydoo said:

Ha, thank you! Diet and hard work is paying off now, though I've so much more fat to shed. Getting into the smaller single figure bodyfat is going to be tough....definitely doable, but it's going to take a good dose of will power! Moving into new territory, but I do like a challenge

Great work on the strict PB by the way- BW press is a great achievement for anyone strength wise.

Thank you!

When I see your pic, I cannot help but think - THIS IS SPARTA!

I would imagine you've been at this for many years? I think it would take me at the very least another 3-4 years of continuous training to get anywhere near looking like that.

Edited by chris watton on Saturday 11th July 18:10

[Halb]

didelydoo said:

I've never used ephedrine for cutting before- strict diet, and more training works for me- it makes an awesome pre-workout though, and I've read it's great for cutting.

I struggle with the diet, extra training is no hardship.
I have added LSD cardio after my workout, though I experimented with Tabata™ yesterday, which I'll add when the day isn't lower body exhaustive (back & calves/thighs).
I'm doing it for six weeks anyway, and then we'll see.

[didelydoo]

chris watton said:

Thank you!

When I see your pic, I cannot help but think - THIS IS SPARTA!

I would imagine you've been at this for many years? I think it would take me at the very least another 3-4 years of continuous training to get anywhere near looking like that.

Edited by chris watton on Saturday 11th July 18:10

I've been training for a long time, since my teens, and I'm 33 now so no spring chicken any more. Training has become more constructive as time passes, I know what works and what doesn't now. Consistent hard work trumps everything else, the actual program you do isn't as important as you'd think (within reason)

[didelydoo]

Halb said:

I struggle with the diet

It'd be no fun if it was easy

[chris watton]

didelydoo said:

I've been training for a long time, since my teens, and I'm 33 now so no spring chicken any more. Training has become more constructive as time passes, I know what works and what doesn't now. Consistent hard work trumps everything else, the actual program you do isn't as important as you'd think (within reason)

No spring chicken! I'm 15 years' older, what does that make me!

I think you are right regarding consistent hard work, always pushing yourself rather than 'coasting' though some sessions. I often read about people moaning that they're not improving on anything after training for a couple of years, my view is that they cannot be putting in the hard work , and perhaps pick and choose the easiest exercises, rather than the most effective for overall body composition and strength.

[_bryan_]

Yesterday...

GVT Chest&Back
10x10 Incline DB bench
10x10 BB rows
3x10 DB flyes
3x10 Chin-ups

Tonight, not looking forward to it...

GVT Legs&Abs
10x10 Squat
10x10 Hamstring curl
3x10 Leg raises
3x10 Calf raises

5 weeks into this now, loving the pump!!

[chris watton]

After a nice relaxing weekend, back to the grind.. Legs, chest and back day.

Squats:
7x5
1x3

Bench Press:
6x5
1z2
1x1

Incline Bench Press - 4x7-10

Pendlay Rows - 5x5

Lat Pull Downs - 4x 8-12

Pull Ups - 4x10

Stiff Leg Deadlift - 3x5

[didelydoo]

Legs tonight>

Leg ext: 3 sets failure, 1 drop set
Squat: 2 sets 10x180kg (painful...)
Leg press: 3 sets heavy (420kg), 1 set reppy (300kg for 30ish)
DB Ham curls: 3 sets
Machine ham curls: 2 sets, 1 drop.

Everything was so much harder after getting super pumped on the leg ext to start, good.

[Halb]

My current routine means my legs are still pretty hammered two-three days after 'thigh' day.

[oddball1973]

Just done the new Body Pump #94 release - absolute killer, 1000 reps in the hour.

Got to say this is a fantastic gym routine, highly recommend it for strength and stamina training

Edited by oddball1973 on Tuesday 14th July 13:01

[didelydoo]

Early session>

Decline EZ pull overs: 5 sets (never tried these, def a keeper- like this https://www.t-nation.com/img/photos/2012/12-718-05... )
Bench S/S DB fly: 4 sets
Seated Lat raises: 4 sets
Standing lat raise: 4 sets
DB press: 3 sets

Pumpy pump, couldn't lift my arms at the end. Good session.

[chris watton]

Arms and shoulders today, still ached a little from yesterdays training..

Standing BB Press:
1x6 with 50kg (warm up)
4x5 with 60-67.5kg
1x2 with 70kg
1x12 with 50kg (Drop set)

BB Upright Row - 5x10 reps

Face Pulls - 5x9-12 reps

Reverse Fly's - 4x10 reps

Triceps Pull Downs - 4x7-14 reps

Preacher Curls (EZ) - 4x8-14 reps

Deadlift - 3 sets of 5 reps (120, 130 and 140kg) I have changed my form/stance for these, and now the bar seems to come up a lot easier, so hopefully, I will start to see some gains on these...

[Johnny]

Back in the gym today after, yet another, bit of a lay off over the last few weeks.

Squats 5x10@60kg
Deads 5x5@60kg

Military Press 5x10@40kg
DB Shoulder Press 5x10@22kg
Supersst:
EZ Bar Upright Rows/DB Front Raises 5x10@40/12kg
Lat Raises 5x10@12kg
Shrugs 2x20@60kg

Shattered after that. Still, managed to go cycling just now too

6.5 miles @ 17mph on the road bike.

[Halb]

Third week back in after almost two months off.
The smolov squats have been pout back to August, I'm doing a 5 day split off T-nation for definition, cutting and shape, after seeing myself on a self-tape. Doing all this ion a deficit of cals....it's tough, extra so in this heat. I don't see anyone else in the gym pushing themselves....apart from a few fit gym bunnies.
Today was Back&Calves, no big weight since rests are small, the only decent weight shifted is deadlift 180 - 4 x 8. Followed by either LSD 10-20 mins or tababta™.
My legs tend to only calm down after 3/4 days after thigh day.

Thighs - Sunday - Squat, Front Squat, Walking Lunge, Leg Press, Seated Leg Curl, Straight-leg deadlift
Arms - Saturday - close-grip Bench, standing Alternating Dumbbell Curl, Dip, Cable Pushdown, Spider Curl, Hammer Curl, Dorsiflexion
Shoulders & Abs - Tuesday - Press, Lateral Raise, Bus Driver, Cuban Rotation, Grav Crunch, hanging Leg Raise
Back & Calves - Wednesday - Pull-Up/Chin-Up, Deadlift, Row Machine, Reverse Fly, Serratus Pulldown, Calf Press, bent-leg calf Press
Chest & Abs - Friday - Bench, Incline Bench, Dip, Press-Up, Grav Crunch, hanging Leg Raise

[egor110]

My 6th crossfit class and I'm fked.

Last Friday did overhead kettlebell swings then box jumps when I got a bad stitch, I was actually woried it was a hernia.

This Monday,Tuesday was fine but doing pull ups and bang the stitch came back in exactly the same place ( right abdomen) carrying on with handstands probably wasn't my brightest move ever.

Is it possible I've torn something in my 1pac?

[BlackST]

4am run done.
To the gym later on for legs, shoulders and abs.
On hol 19th August, hopefully lose another 8lb in that time.
Current weightloss so far 20lb.

[Johnny]

Nice work!

Is that a regular thing, the 4am run?

[BlackST]

Johnny said:

Nice work!

Is that a regular thing, the 4am run?

First one today
Aiming to keep it going when I work early shifts as I've read it's better to run in a fasted state. In work now 0530-1400 so I can grab some sleep after work before the gym.
I'm hoping early running and late gym sessions don't burn me out.