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

[Johnny]

Ah. I see

Well you're a better man than me if you can do it

[BlackST]

Johnny said:

Ah. I see

Well you're a better man than me if you can do it

Alot of people are thinking I'm mad for doing it. I'm thinking caffeine will be a big help about 10am

[Johnny]

I think about doing similar but am just too lazy.

This was put into stark relief at the weekend. My mate messaged me to say he'd just ridden 80 miles, out at 0450 and back home before 1000 on Saturday.

I saw this message when I rolled out of bed about 1320...

[Halb]

Going out for a run at that time....must be glorious...I may even try it one day!

[BlackST]

Highly motivated at the moment
Fiancée is dieting, workout partner is going hard at it, my dad at 52 is running 3 miles a day for the first time in years, I've got a holiday in 4 weeks and getting married in Cyprus next July so there's a lot of positivity at the moment.

Thinking about paying for an online nutritionist after August too to bulk over the winter.

[selym]

BlackST said:

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.

Keep at the 4am thing if it suits your lifestyle; it'll be a graft for the first week or so then your body clock will adjust a bit. I have been doing 0515 4 and 5 milers (treadmill) for six days a week since I was deployed in May. It gets easier.

Saying that though, I didn't go this morning because I was shattered!

[BlackST]

selym said:

BlackST said:

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.

Keep at the 4am thing if it suits your lifestyle; it'll be a graft for the first week or so then your body clock will adjust a bit. I have been doing 0515 4 and 5 milers (treadmill) for six days a week since I was deployed in May. It gets easier.

Saying that though, I didn't go this morning because I was shattered!

The plan will definitely be to do cardio on an empty stomach. After tomorrow I go on to late shifts, on lates I'm generally up at 9am so it'll be much easier than 4am
How come you run in the mornings? Cardio in a fasted state or just the best way to fit into your schedule?

[_bryan_]

Today...

GVT arms&shoulders

Dips 10x10
Incline hammer curls 10x10
Rear delts 3x10
Seated side laterals 3x10

Pumptastic!

[didelydoo]

20 mins HIIT on the stationary bike, have decided to add in a bit of cardio other than walking. Had me blowing...
Gym later for some back work.

[Johnny]

I've managed to get all my timing wrong today so didn't get to the gym and now it's too late to go cycling as well.

Might be able to get some quick push ups in before I head to work later...

[chris watton]

Just finished legs, chest and back, and still sweating like a pig...

Squats:
6 sets of 5 reps (60, 80, 110, 120, 130 & 140kg)
1 drop set of 12 reps with 110kg

Bench Press:
5 sets of 5 reps (60-105kg)
1 set of 4 reps with 110kg
1 set of 2 reps with 115kg
1 final set of 5 reps with 100kg

Incline Bench Press - 4 sets of 6-10 reps (65-75kg)

Dumbbell Rows - 4 sets of 10 reps (47.5-55kg)

Lat Pull Downs - 4 sets of 10-14 reps (65kg)

Seated Pulley Rows - 4 sets of 10-16 reps (70-85kg)

And off to the shower I go.......

(ETA - have been on between 14-1800 cal per day for a number of weeks, so am pleased with progress, although am tired...

Edited by chris watton on Thursday 16th July 18:18

[didelydoo]

Good session this evening:

Pull ups: BW, +20kg, +20, +30, +30>+10>BW
Deadlift(no belt): 200kg x2, 220x2, 240x2, 260x2
Chest supported row: 100kg 2 sets narrow grip, 2 med, 2 wide
DB row: 3 sets 10 85kg
DB Pull overs: 4 sets 45kg


Done. Awesome session. I've been eating loads this week- lots of pizza, ice cream and cheese cake; felt it strength wise. The 260kg deadlift double was pretty easy, didn't even hurt, but I left it there just in case. A double with 270's there, which would put me in PB territory (currently 285kg)

[chris watton]

didelydoo said:

Good session this evening:

Pull ups: BW, +20kg, +20, +30, +30>+10>BW
Deadlift(no belt): 200kg x2, 220x2, 240x2, 260x2
Chest supported row: 100kg 2 sets narrow grip, 2 med, 2 wide
DB row: 3 sets 10 85kg
DB Pull overs: 4 sets 45kg


Done. Awesome session. I've been eating loads this week- lots of pizza, ice cream and cheese cake; felt it strength wise. The 260kg deadlift double was pretty easy, didn't even hurt, but I left it there just in case. A double with 270's there, which would put me in PB territory (currently 285kg)

Cripes, that's some weight, fantastic figures!

I am torn with my diet, on the one hand, I still feel I need to lose the last bits of fat before eating normally, and on the other, I am training 6-8 hours per week, so I am wondering if eating more would do me more good, muscle and strength-wise. being a relative 'noob', I'm not sure what would be best...

[didelydoo]

chris watton said:

Cripes, that's some weight, fantastic figures!

I am torn with my diet, on the one hand, I still feel I need to lose the last bits of fat before eating normally, and on the other, I am training 6-8 hours per week, so I am wondering if eating more would do me more good, muscle and strength-wise. being a relative 'noob', I'm not sure what would be best...

Cheers

I've noticed that I'm getting leaner and eating more calories than I previously was- I'd cut them down too low, and it was counter productive. Upped them a bit, and everything feels better. Don't go mad, but maybe try a few hundred more and see how it goes, if fat loss slows/stalls, then drop them again.

[chris watton]

didelydoo said:

Cheers

I've noticed that I'm getting leaner and eating more calories than I previously was- I'd cut them down too low, and it was counter productive. Upped them a bit, and everything feels better. Don't go mad, but maybe try a few hundred more and see how it goes, if fat loss slows/stalls, then drop them again.

Thank you

I shall up my pasta intake and see if that helps.

[mcelliott]

didelydoo said:

20 mins HIIT on the stationary bike

You take it easy there big fella - man of your age...

[didelydoo]

mcelliott said:

You take it easy there big fella - man of your age...

I know! Almost killed me too.... quite enjoyable though (in a horrible, painful way)

[selym]

BlackST said:

The plan will definitely be to do cardio on an empty stomach. After tomorrow I go on to late shifts, on lates I'm generally up at 9am so it'll be much easier than 4am
How come you run in the mornings? Cardio in a fasted state or just the best way to fit into your schedule?

I have two trains of thought; one, I can get it out of the way before I wake up enough to chin it off (oh, and busy days at work could get in the way), and two, I generally like to run on an empty stomach in any case. By that I mean that I don't enjoy the feeling of pounding the road/treadmill with food swishing round in my gut.
Also, I needed to burn some excess off and fasted cardio seems to be doing that in spades.

As a bonus, my times are the best they have been....well, ever. I can only guess that if I fuelled correctly before a run they'd be even better(?).

[Johnny]

14.5 mikes @16.3mph on the road bike. Was hoping for 30 miles but got up later and need to go out.

On the plus side i knocked 4 secs of my PR for the hill I live on. 1.13 down to 1.09.

And i had to slow down for a bus on the hill...

[chris watton]

Arms and shoulders today, and some disappointing Deadlifts at the end...

BB Press - 6 sets of 5 reps (50-70kg, the 70kg set had some jerks on the last couple of reps..)

BB Shoulder Shrugs - 5 sets of 10-18 reps (105-125kg)

DB Reverse bent over Fly's - 4 sets of 10 reps (14kg, still trying to get the hang of these..)

Close grip bench press - 4 sets of 8-10 reps (65-75kg)

Chin Ups (bodyweight) - 4 sets of 10-18 reps

Triceps Pull Downs - 4 sets of 7-10 reps (40-41kg)

BB Standing Curls - 4 sets of 8-10 reps (40-47.5kg)

Deadlifts - 5 sets of 1 rep with 110, 120, 130, 140 and 150kg. I felt quite good, with the new form/technique, so I thought I'd go for 170kg. I was convinced I'd do it, but failed, twice. It felt like my back just wasn't having it. Felt a bit deflated when I finished

Oh well, will try again next week...