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

[Waynester]

Smiths machine - 5 sets

(Cable Machine) seated front press - 5 sets

Cable cross - 5 sets

(Cable Machine) bicep curls - 5 sets

Seated DB curls - 5 sets

(Cable Machine) triceps - 5 sets

Incline sit ups - 3 sets

[didelydoo]

Tonight>

Deadlift: 3x 200kg,220,240,1x250
Chest supported row: 6 sets, varying grips
Single arm cable row: 4 sets
Pull downs: 5 sets
Single arm lat pull overs: 4 sets
Wide grip rows: 3 sets

Good. One of the bigger bodybuildiers thinks I'm in good enough condition to be 4 weeks out- I've still got 14 weeks to go, so am going to up my calories to avoid loosing muscle. Still, pretty chuffed i've got the condition I'm currently in!

[Halb]

Keeping the macrs constant? Are you strict on them?

[jr6yam]

Worked up to a PB on bench press last night (5 x 65Kg)
Did some chin-ups, 3 x 10 reps and some cardio on the treadmill
Feeling pretty good at the moment, looking forward to DL's tomorrow

[BlackST]

Yesterday
Barbell rows
Pull ups
T bar rows
Lat pulldowns
Rear delts
Barbell bicep curls

Getting more and more pullups out each session.

[militantmandy]

Well I am finally (I think) getting a decent grip on my diet and starting to cut down some fat. Today was my first day on a more intense, rep/drop set heavy session. WOW! Absolutely ball busting, but I really enjoyed it.

[didelydoo]

Halb said:

Keeping the macrs constant? Are you strict on them?

Yes & no..... been very strict during the day, but don't bother counting/checking my evening meal (which could be anything)- so there's probably a big(ish) flux in macro's and calories later in the day depending on what I eat/how greedy I am. This may need to change further down the line, but seems to be serving me well for now.

Currently trying high protein, very low carb/fat until the evening, the high everything in the evening, will see how that works.

[chris watton]

Had quite a hard session this evening, thanks to Didelydoo advising me to do more back exercises..

Squats - 6 sets of 5 reps (80-135kg)

Bench Press - 6 sets of 5 reps (60-105kg)

Power Clean - 5 sets of 5 reps (60-80), and last rep with 85kg

DB Rows - 4 sets of 8-10 reps (47-57kg)

Pendlay Rows - 5 sets of 5 reps (85-105kg)

Lat Pull Down - 4 sets of 10-12 reps (60-67.5kg)

Seated Cable Rows - 4 sets of 10-12 reps (70-85kg)

Good Mornings - 3 sets of 5 reps with 60kg, well and truly pooped by then...

If I feel OK tomorrow, I'll try a 170kg Deadlift, but won't hold my breath...

[LordGrover]

You should.

[didelydoo]

Morning Session:

Dips: BWx45,23 +20kg x20, +60x 7,6 5
lying French press: 5 sets
DB press: 5 sets
EZ curl: 5 sets
EZ preacher: 5 sets
DB preacher: 2 drop sets
Tri pull down SS reverse grip curl: 5 sets

Lots of volume.

[militantmandy]

Well had a great session today. Was burst!

Squats:

15@60
12@70
10@80
8@90

Leg Press:

10@200
10@200
10@200
Drop Sets
10@150
10@100
10@50

Stiff Legg DL

15@70 x 4

Good work for 45 mins I think.

[TheBALDpuma]

didelydoo said:

Morning Session:

Dips: BWx45,23 +20kg x20, +60x 7,6 5
lying French press: 5 sets
DB press: 5 sets
EZ curl: 5 sets
EZ preacher: 5 sets
DB preacher: 2 drop sets
Tri pull down SS reverse grip curl: 5 sets

Lots of volume.

you really have gone full circle!

Do you believe your arms need this much specific attention?

[didelydoo]

TheBALDpuma said:

you really have gone full circle!

Do you believe your arms need this much specific attention?

Oddly I was thinking this today at the gym, having previously seen arm days as a bit pointless! But... since having a dedicated arm day (2 times a week just now) my arms look completely different, bigger, more vascular and much thicker. (They're also much stronger than before, though as a welcome side effect rather than on purpose)

This is, however, now the aim of my training- to get them bigger, and I'd definitely not have managed without adding more arm specific work IMO. If I was going for maximal strength, I'd approach things differently.

So, to answer the question- they don't need all this specific attention, but they respond very well to it. I guess I'd had a reasonable base before training this way though, so maybe that helped.

As an controversial aside- squats and deadlifts aren't necessarily the best things for growth either. Though they are awesome and manly.

[MC Bodge]

More of the body weight (plus kettlebells) push/pull (upper body) regime for me today. Feeling fit and "ready-for-anything" is the aim for me, supporting my usual activities of running and cycling (preferably in the wilds), but also allowing me to be able to turn my hand to other activities and physical tasks. Looking lean is a side-effect.

[TheBALDpuma]

didelydoo said:

TheBALDpuma said:

you really have gone full circle!

Do you believe your arms need this much specific attention?

Oddly I was thinking this today at the gym, having previously seen arm days as a bit pointless! But... since having a dedicated arm day (2 times a week just now) my arms look completely different, bigger, more vascular and much thicker. (They're also much stronger than before, though as a welcome side effect rather than on purpose)

This is, however, now the aim of my training- to get them bigger, and I'd definitely not have managed without adding more arm specific work IMO. If I was going for maximal strength, I'd approach things differently.

So, to answer the question- they don't need all this specific attention, but they respond very well to it. I guess I'd had a reasonable base before training this way though, so maybe that helped.

As an controversial aside- squats and deadlifts aren't necessarily the best things for growth either. Though they are awesome and manly.

I see what you're saying but...

From an arm size gain and or body building perspective, do you think there is a benefit to having 30 sets of dedicated arm work, compared to maybe 10? Seperate to the discussion of whether you need arm work at all!

[chris watton]

bksy bd, failed on 170kg Deadlift again, dammit!

Before I tried a DL PB, I did arms and shoulders work:

BB Press:
2 x warm up sets of 5 reps with 40-50kg
5 x 5 with 60-70kg

Upright Rows - 5 sets of 10 reps with 42-50kg

Shoulder Shrugs - 5 sets of 9-12 with 110-130kg

DB Reverse Flys - 4 sets of 10 reps

Superset:
Seated Triceps Extensions - 4 sets of 9-12 reps with 40-45kg
Chin Ups - 4 sets of 11-18 reps

Superset:
Triceps Rope Pull Downs - 4 sets of 8-12 reps with 37.5- 42.5kg
Standing EZ Curls - 4 sets of 8 reps with 45-50kg

Deadlifts - Crap!

A few warm up singles, nothing too taxing at all, feeling convinced the 170 was within reach. Tried twice, almost, but not quite. Strange, I felt really angry I couldn't do it, and felt a complete weakling - have put in loads of extra back work training for this! Not enough, clearly... Will try again in a couple of weeks.

[hajaba123]

Chris, sorry if it's already been answered but why are you doing a load of little isolation stuff before trying to get a big compound PB? Surely you'd be better trying it fresh?

[chris watton]

hajaba123 said:

Chris, sorry if it's already been answered but why are you doing a load of little isolation stuff before trying to get a big compound PB? Surely you'd be better trying it fresh?

Because there is only one main compound in this routine (BB Press), I didn't think the remaining exercises would be of any negative consequence for the Deadlift. I did have my legs, chest and back routine yesterday, but feel deadlifts are a special case, and are better in relative isolation, separate from other back work.

I think I may have to go back to a three day, twice weekly split routine, though, so I can have a back-only day twice per week, and do Deadlifts first. This is the only compound I am weak on.

Also, when reading (and following) Reg Park's routine, he seems to always have tagged the Deadlifts to the end of the session.

Edited by chris watton on Friday 7th August 20:06

[hajaba123]

chris watton said:

Because there is only one main compound in this routine (BB Press), I didn't think the remaining exercises would be of any negative consequence for the Deadlift. I did have my legs, chest and back routine yesterday, but feel deadlifts are a special case, and are better in relative isolation, separate from other back work.

I think I may have to go back to a three day, twice weekly split routine, though, so I can have a back-only day twice per week, and do Deadlifts first. This is the only compound I am weak on.

Also, when reading (and following) Reg Park's routine, he seems to always have tagged the Deadlifts to the end of the session.

Edited by chris watton on Friday 7th August 20:06

Gotcha, apologies for the stupid question then

[didelydoo]

TheBALDpuma said:

I see what you're saying but...

From an arm size gain and or body building perspective, do you think there is a benefit to having 30 sets of dedicated arm work, compared to maybe 10? Seperate to the discussion of whether you need arm work at all!

One thing I've noticed that's true for me, is higher volume = more gains. I use the approach for all my muscle (and I'd probably train more if I could, as I enjoy it!)

Also, looking at many bodyybuilders, big arms come from volume and intensity. Time will tell, as my comp is in 14 weeks!