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

[BlackST]

Done Chest and triceps Thursday.
Back, biceps and run Friday.
Yesterday off.
Today legs, shoulders and abs.

Quick q. When people workout legs, when can they next run? I find it is atleast 2 days rest that I have to give them, which kind of messes up my cardio because I like to do cardio 3-4 times a week (holding a bit of fat)

[Halb]

BlackST said:

uick q. When people workout legs, when can they next run? I find it is atleast 2 days rest that I have to give them, which kind of messes up my cardio because I like to do cardio 3-4 times a week (holding a bit of fat)

The perennial question.

I've sorted my weekly routine now so legs are on Sunday, and I have a nice easy run on Tuesday, parkrun on Saturday, probably some kind of mild run on Friday.
Sun - legs
Mon - chest and biceps
Tues - easy run
Weds - Back and abs
Thurs - Shoulders, abs and triceps
Fri - easy run
Sat - parkrun and bodyweight stuff

[MC Bodge]

BlackST said:

Done Chest and triceps Thursday.
Back, biceps and run Friday.
Yesterday off.
Today legs, shoulders and abs.

Quick q. When people workout legs, when can they next run? I find it is atleast 2 days rest that I have to give them, which kind of messes up my cardio because I like to do cardio 3-4 times a week (holding a bit of fat)

I read that it was a good idea to do a hard run and leg strength exercise later on the same day to reduce recovery periods to one rather than two.

[didelydoo]

BlackST said:

Quick q. When people workout legs, when can they next run? I find it is atleast 2 days rest that I have to give them, which kind of messes up my cardio because I like to do cardio 3-4 times a week (holding a bit of fat)

I blasted legs yesterday, half an hour cardio on the stationary bike today at a decent pace, felt fine, good to get blood pumping for recovery imo.

Just added it in though, 30mins a day is the plan, just to keep fat loss going.

[BlackST]

Thanks for the replies.
My routine is usually mixed as I work shifts and my old gym didn't do full day Saturday and was closed Sundays, joined a new one which is open mad hours.
Will have to research whats best!

[Halb]

BlackST said:

Thanks for the replies.
My routine is usually mixed as I work shifts and my old gym didn't do full day Saturday and was closed Sundays, joined a new one which is open mad hours.
Will have to research whats best!

You have to work out what you want from both.
I want fat loss sliding towards fitness from my cardio. So easy going sub 30 min runs for that plus tabata
From my weights I want aesthetics sliding towards strength. So I chose my four day split.

[BlackST]

Cutting the next 10 weeks so cardio is definitely for fat loss.
Then a lean bulk for 3 months November - Feb.
Then a slow cut, Feb - June, probably get an online nutrition coach as I want to be in the best shape i've ever been in. Off to Cyprus to get married and there'll be 30-40 of us

Ideally 10% bf with some muscle is my goal come June.

[Pvapour]

trying to increase stamina & fitness whilst retaining muscle size & strength at the moment (currently 15st - 10% BF)

so practised a running pace that I feel i could roll out to 4 miles (a distance I'll need for upcoming event)

managed 2.2miles in 13:38 which is 6:15 min/mile pace, top 10% on mapmyfitness so happy with that.

started Yoga and T25 for intermediate workouts & strangely my gym strength is not only holding under the new running and biking regime but increasing, I can only imagine this is through better blood flow and lengthening of muscles?

I am boosting my test levels with Arg & Orn for 8 weeks though so this is probably helping a fair bit to.

Halb - interested to see your approach to bodyweight stuff if you'd care to share.

[Halb]

Yip, I'll place it up this week.

---

Some articles I read today.

https://www.t-nation.com/training/smart-lifters-gu...

https://www.t-nation.com/training/5-dumbest-muscle...

[chris watton]

Halb said:

Yip, I'll place it up this week.

---

Some articles I read today.

https://www.t-nation.com/training/smart-lifters-gu...

https://www.t-nation.com/training/5-dumbest-muscle...

Good articles!

I was starting to worry about rest periods between sets, as the more weight and the more effort I use, the longer it takes me to catch my breath! Not the isolations, recovery time for those is very quick, the heavy compounds are a different story altogether...

[OllyMo]

BlackST said:

Done Chest and triceps Thursday.
Back, biceps and run Friday.
Yesterday off.
Today legs, shoulders and abs.

Quick q. When people workout legs, when can they next run? I find it is atleast 2 days rest that I have to give them, which kind of messes up my cardio because I like to do cardio 3-4 times a week (holding a bit of fat)

I always go for a short run after legs, and never have any real DOMs or pain. If you work your legs often enough you shouldn't really get it. I usually squat twice per week, a heavy-ish day at up to 5 rep maxes, and a heavier day up to doubles and singles at max. Getting the blood going after works a treat though, try and incorporate that if you can!

[Pvapour]

Halb said:

Yip, I'll place it up this week.

---

Some articles I read today.

https://www.t-nation.com/training/smart-lifters-gu...

https://www.t-nation.com/training/5-dumbest-muscle...

totaly agree on rest periods, i experimented with this over a 6mth period, exactly the same workout type, set, reps and just changed rest periods,

less rest = less focus, increased HR / CV impact which improved my recovery for other activities
more rest = better focus lead to better rythm and therefore contraction, better pump and overall better for building.

didnt loose any size or strength with less rest (45secs - 1min) but gaining better recovery could be beneficial depending on your goals, longer rests definitely felt more in line with your typical free weight muscle building exercises.

now doing lots of other HIIT style training so can leave my rest periods longer for the weights, feels much more productive and 'old school'

his observations in the second article re soreness and how often you can hit the same muscle group was interesting, I've always left 48hrs min before training same muscle group again but trecently read the 'Squat everyday' routine for mass building and was surprised how supported the idea was by some of the older pros.

SQUAT every day sounds insane, so much so I think i'll have a go, being pretty squatless in my routines anyway.

[chris watton]

Didn't do as many exercises as usual today, but they still killed me!

Squats - 7 sets of 5 reps
Bench Press - 7 sets of 5 reps
Bent Over DB Rows - 4 sets of 10 reps
Pendlay Rows - 5 sets of 5 reps
Lat Pull Downs - 4 sets of 10-12 reps
Good Mornings - 1 set of 8 reps

Feel completely wiped out!

[smiffy180]

120kg log over warm set @140kg-ish bw. I weigh myself in the morning so will be around 140 watered and fed.
2.5kg behind my PB of 122.5kg, 23kg lighter.

Managing to keep everything tighter after some practice and it's going up so much quicker
https://youtu.be/ltql9Pmkrbc

137.5kg incline bench PB for my overwarm set - never really trained incline before so every week is a PB. I feel this has helped my overhead as well

[Animal]

Walk home from work, 13.75km in 1hr 58mins.

[MrBarry123]

Thought I may start adding to this...

61 minute run today, covering 11.6km; finished off with a 15 minute bicep session.

[Halb]

Animal said:

Walk home from work, 13.75km in 1hr 58mins.

Hey Animal, you're big into your bodyweight stuff, still do your levers and that?

[Animal]

Halb said:

Hey Animal, you're big into your bodyweight stuff, still do your levers and that?

Um, no. At the minute I appear to be big into bodyfat! Up until the beginning of this month I hadn't trained seriously or consistently in over a year, but I've now put on enough weight that I either have to get my act together or buy bigger trousers.

At present I'm just doing some general conditioning stuff to get my body used to moving again and to increase my aerobic capacity. Still includes lots of bodyweight stuff, but only simple movements like pull-ups, dips and burpees etc. When I'm a bit lighter and stronger I'll dust off my rings.

[chris watton]

Arms and shoulders today, and a welcome break from the heavy compounds of yesterday....

BB Strict Overhead Press - 6 sets of 5-8 reps
Upright Rows - 5 sets of 10 reps
Shoulder Shrugs - 5 sets of 12-22 reps
Face Pulls - 4 sets of 10-14 reps
Reverse DB Fly's - 4 sets of 10 reps

Triceps Extensions (Seated - EZ tri bar) - 4 sets of 8-14 rep
Triceps Rope Push Downs - 4 sets of 9-14 reps

EZ BB Standing Curls - 4 sets of 8-14 reps
Alternate DB Curls - 4 sets of 8-10 reps

[MC Bodge]

27Km each way cycle commute and a 10km run at lunchtime.

Pressups and pull-ups session in the evening.

Edited by MC Bodge on Wednesday 9th September 10:04