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

[smiffy180]

Single at 215kg then 4x3 at 205kg and 1x12 at 205kg deadlifts.
Hopefully I'm at similar 1RM to what I was before everything went wrong

[LordGrover]

Nice one el Smiffo.

When you're all grown up we'll be watching you on channel 5 early January.

[Animal]

Morning:
Superset seated barbell curls/seated dumbbell curls 4x12
Machine bicep curls 4x10
Dumbbell shrugs 4x10
Decline sit-ups 3x20

Evening:
6x500m row. First interval 15 sec below PB and getting quicker each interval. 2 min active rest between intervals.
Wall squat 2x5
Bodyweight squat 2x10
Goblet squat 2x5
Single-leg squat on box 5x5
Weighted step-up 5x2
Superset turkish get-up x6/60-sec forward leaning rest (i.e. top of push-up position). 6 rounds.

Finisher: dumbbell snatch working up to 3x5. 36kg.

[ben5575]

Continued to work on my transitions on a jab, cross, back leg roundhouse, lead hook, cross, half step front leg roundhouse, cross (simple flowing) combination on pads. For speed, then power and finally trying my best to combine the two.

Then skip lead roundhouse, cross, hook, back leg roundhouse, hook, cross. Again, simple flowing combination.

Then both of these in pyramids on the heavy bag (footwork and cardio)

Repeat tomorrow with broken rhythm combinations...

[TheBALDpuma]

Happy with today.

Pulled a 240kg triple on my deadlift.

[BlackST]

Chest and tris
Bench press 4 sets x 10 reps
Incline dumbell press 4 sets x 10 reps
Decline barbell 2 sets x 8 reps
Dumbell flys 3 x 12
Skullcrushers 3 x 10
Tricep pushdowns 4 x 10
9 minute mile run at the end

[smiffy180]

LordGrover said:

Nice one el Smiffo.

When you're all grown up we'll be watching you on channel 5 early January.

Hopefully!
May require certain decisions though to get there but we'll see!

[Johnny]

Bench 6x10@60kg
Decline Bench 5x10@80kg
Incline Bench 5x10@50kg
Chest Press Machine Side/Cross Press 6x10/side @20kg

[Halb]

Back and abs day today; power clean, deadlift, pendlay's, reverse machine flyes, inverted crunches and hanging leg raises.

[Animal]

Steroid injection in my elbow yesterday morning so I'm on light duties for at least a week.

Walked home from work: just over 13k in 1hr 50 min (ran the last 2k). It's a great route, going along the Embankment, through Trafalgar Square and past Buckingham Palace. On a clear day, I can get to Hammersmith Bridge in time to see the sun set!

[BlackST]

Military press 4x10
Side raises 3x8
Dumbell press 2x10 felt weak. Not the best on shoulders.
Shrugs 3x10
Squats 10,10,8. Finished on 30kg each side. Really need to start raising the weight on squats. 80kg is easy. Think I could do another 20kg each side for 8.
Lunges 2x10
Donkey raises 2x10
10 minute run.

Back and bi's tomorrow. Currently 13st5. Cutting the next 8 weeks.

[chris watton]

Legs, chest and back today..

Squats:
5 sets of 5 reps with 80,100,120,130&140kg
1 set of 3 reps with 150kg
1 drop set of 10 reps with 120kg

Bench press (Delts/shoulders hurt a little, so dialled it back slightly but increased reps)
2 warm up sets of 10 reps with 60kg
5 sets of 8 reps with 80-100kg

Incline Bench Press - 4 sets of 8-12 reps

Bent over DB Rows - 4 sets of 10 reps with 54-62kg

kroc Rows - 2 sets of 5-6 reps with 67-72kg (Holy crap - though my ribcage was gonna be pulled out!)

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

Seated Pulley Rows - 4 sets of 10-14 reps (75-85kg)

[LordGrover]

Not training per se, but today I cycled to work for the first time. Thoroughly enjoyed it.
It's only about ten miles 95% cycle track and I was taking my time - it took about 45 minutes - it's 20-25 minutes by car so just an extra 20 minutes.

Quite surprised by the number of earnest riders there are - lycra clad, head down, thundering along. If you think they're arses on the roads, they're the same on cycle paths too.

[Pvapour]

loving cycling to, up to 30 mile jaunts now with 15mph pace on my 25kg DH bike getting a more appropriate bike this week and looking forward to the difference (hoping)

if you havent already, get a phone holder on there, get on mapmyfitness and create yourself routes, its brilliant setting pace or speed goals and going for it while it tells you which way to go, you can compete with people you dont even know as well

Edited by Pvapour on Friday 11th September 13:17

[chris watton]

I must take my bike off the rollers at some point and take it out on the road..

[LordGrover]

Pvapour said:

loving cycling to, up to 30 mile jaunts now with 15mph pace on my 25kg DH bike getting a more appropriate bike this week and looking forward to the difference (hoping)

What's an inappropriate bike then?

[MC Bodge]

LordGrover said:

Quite surprised by the number of earnest riders there are - lycra clad, head down, thundering along.

Why would you be surprised? There are enthusiasts for most activities, including quite a few "earnest" weight trainers on this thread.

Wearing Lycra is far more comfortable for a decent ride. It's not a fashion statement!

[chris watton]

I think I must have tried a little too hard with the kroc Rows yesterday, because I was knackered today!

Standing BB Press:
6 sets of 5 reps with 40-67.5kg
1 set of 3 (plus 2 jerk reps) with 70kg
And just enough left in the tank for a single (strict) rep with 75kg

Shoulder Shrugs - 5 sets of 12-22 reps with 107.5-127.5kg

Face Pulls - 4 sets of 10-12 reps

Reverse DB Fly's - 4 sets of 10 reps

Close Grip Bench Press - 5 sets of 5-12 reps with 60-80kg

Chin Ups (bodyweight) - 4 sets of 11 - 20 reps

Seated Triceps Extensions (EZ Tri bar) - 4 sets of 7-12 reps

Reverse Grip Bent Over Row - 4 sets of 8-10 reps with 70-85kg

Bath time.....

Edited by chris watton on Friday 11th September 17:39

[TheJimi]

Anyone else been reading Ripp's AMA on Reddit?

[smiffy180]

Had a sports massage earlier which has fixed my back instantly!

Felt good in today's session so had a go at loading the axle up to as much as possible, got to 300kg which is technically a PB and some plates fell on my foot
https://youtu.be/9Z6GCTbtUIY

Did some heavy squats prior