What training are you doing/have you done today? Vol.2
Discussion
k and struggled, but pushed through. Ended up a half decent session and finished with some arm stuff.GravelMachineGun said:
Shoulders!
Smith military press (behind head)
Shoulder press machine
Lat raises starting from behind my back and then standard side on ones (which I struggle with, any tips on how to improve strength there?)
and finished with some shrugs
Felt good apart from the lat raises.
The main thing with lateral raises is not too use too much weight and concentrate on perfect form, keep the elbows high and no cheating the weight up through momentum. I've been lifting for a while and still only use 8kg dumbbells for lateral raises and they are plenty heavy enough for 12 reps or so. I see so many people using more weight than they can handle cleanly doing these and they lose much of the benefits of the exercise.Smith military press (behind head)
Shoulder press machine
Lat raises starting from behind my back and then standard side on ones (which I struggle with, any tips on how to improve strength there?)
and finished with some shrugs
Felt good apart from the lat raises.
Wednesday is back day for me, my favourite workout of the week:
- Pull ups (warmup bodyweight set of 10 reps, 4 weighted sets of 4-7 reps)
- Deadlifts (Couple of warmup sets then probably 4 heavy sets of 8-2 reps pyramiding up in weight)
- Smith Machine Shrugs (4 sets of 12-20 reps)
- Bent over Barbell Row (4 sets of 8-12 reps)
- Lat Pulldown (4 sets of 6-12 reps)
- T-bar Row (4 or 5 sets of 6-12 reps)
- Bodyweight Rows (4 sets of 8-12 reps)
.As i'm supping my 4th Woodford Reserve I wanted to make a serious call out to DD, who, lets face it, has made the PH massive proud with his sacrifice and dedication. If i'm ever in Scotland we will do the arm wrestle-ideally at contest time when you will be as weak as a normal 250lb bloke 
As I said. Kudos mate. You may just inspire me! :hatsoffsmiley:
As I said. Kudos mate. You may just inspire me! :hatsoffsmiley:
Gym yesterday, chest and back. Really pleased with my bench at the moment, 3 sets x 5, 110kg. Actually had to do a double check on the weight - felt really easy. A 120 plus kg coming up soon I think.
Hilly ride tonight, quads still super fried from Monday's run, another ride tomorrow followed by some speed work on hill o' death - better don my running shoes then...
Hilly ride tonight, quads still super fried from Monday's run, another ride tomorrow followed by some speed work on hill o' death - better don my running shoes then...
Burwood said:
As i'm supping my 4th Woodford Reserve I wanted to make a serious call out to DD, who, lets face it, has made the PH massive proud with his sacrifice and dedication. If i'm ever in Scotland we will do the arm wrestle-ideally at contest time when you will be as weak as a normal 250lb bloke
As I said. Kudos mate. You may just inspire me! :hatsoffsmiley:
As I said. Kudos mate. You may just inspire me! :hatsoffsmiley:
I used to be a handy arm wrestler, lots of grip work, bending and sledge hammer lever training (Google if you've not seen it) - kind of what got me into strongman! Probably not so good now, though I can still do the sledge hammer to nose trick. Wonder if I can still bend a 6" nail though......Tonight was back night, lots of stuff, bit of a strength drop noticed, but expected with cals & cardio. Leaner than last week. Rear lat spread is looking semi decent now too : https://instagram.com/p/8jURVDLq3_/
Tough going at the moment, low energy, bad sleep, bit grumpy too.....but seeing almost daily changes in leanness, so almost worth it
Edited by didelydoo on Wednesday 7th October 23:19
didelydoo said:
I used to be a handy arm wrestler, lots of grip work, bending and sledge hammer lever training (Google if you've not seen it) - kind of what got me into strongman! Probably not so good now, though I can still do the sledge hammer to nose trick. Wonder if I can still bend a 6" nail though......Tonight was back night, lots of stuff, bit of a strength drop noticed, but expected with cals & cardio. Leaner than last week. Rear lat spread is looking semi decent now too : https://instagram.com/p/8jURVDLq3_/
Tough going at the moment, low energy, bad sleep, bit grumpy too.....but seeing almost daily changes in leanness, so almost worth it
Edited by didelydoo on Wednesday 7th October 23:19
great going DD its an unhealthy state to be in and your body is letting you know mate, very tough time on your body (and other people
)what sort of weight drop since last images?
Back
chins x 80
single arm bent over rows 5 x 10 50kg
pull ups (reverse grip curl style) x 50 (good warm up for bis)
Bis
current focus is more handling time for weight, 50 secs, HR at 90 before start of set
ez bar curls - start with 70kg to failure and slowly strip weight for 50 sec target
35º seated dumbell curls (great stretch) x 5
concentration curls x4
Abs, obliques etc
Edited by Pvapour on Thursday 8th October 07:08
didelydoo said:
I used to be a handy arm wrestler, lots of grip work, bending and sledge hammer lever training (Google if you've not seen it) - kind of what got me into strongman! Probably not so good now, though I can still do the sledge hammer to nose trick. Wonder if I can still bend a 6" nail though......Tonight was back night, lots of stuff, bit of a strength drop noticed, but expected with cals & cardio. Leaner than last week. Rear lat spread is looking semi decent now too : https://instagram.com/p/8jURVDLq3_/
Tough going at the moment, low energy, bad sleep, bit grumpy too.....but seeing almost daily changes in leanness, so almost worth it
Pvapour said:
so much better, lats have some good shape now great going DD
its an unhealthy state to be in and your body is letting you know mate, very tough time on your body (and other people)
what sort of weight drop since last images?
Back
chins x 80
single arm bent over rows 5 x 10 50kg
pull ups (reverse grip curl style) x 50 (good warm up for bis)
Bis
current focus is more handling time for weight, 50 secs, HR at 90 before start of set
ez bar curls - start with 70kg to failure and slowly strip weight for 50 sec target
35º seated dumbell curls (great stretch) x 5
concentration curls x4
Abs, obliques etc
You use 70kg for curls! great going DD its an unhealthy state to be in and your body is letting you know mate, very tough time on your body (and other people
)what sort of weight drop since last images?
Back
chins x 80
single arm bent over rows 5 x 10 50kg
pull ups (reverse grip curl style) x 50 (good warm up for bis)
Bis
current focus is more handling time for weight, 50 secs, HR at 90 before start of set
ez bar curls - start with 70kg to failure and slowly strip weight for 50 sec target
35º seated dumbell curls (great stretch) x 5
concentration curls x4
Abs, obliques etc
Edited by Pvapour on Thursday 8th October 07:08
I'm only up to 55kg, and that's for cheat curls!
I have been doing Squats without knee wraps and belt over the past week or so, and I have found them harder, even with less weight. Is this normal? Are they better for me, without aids?
Pvapour said:
so much better, lats have some good shape now great going DD
its an unhealthy state to be in and your body is letting you know mate, very tough time on your body (and other people)
what sort of weight drop since last images?
Cheers great going DD its an unhealthy state to be in and your body is letting you know mate, very tough time on your body (and other people
)what sort of weight drop since last images?
Keeping a lid narkyness so it doesn't spill over to family life, mostly channelling it into training as an outlet.Not sure on the weight drop, afraid to step on the scales! Not much left to pinch on the torso though.... 1 cardio session and 1 weights session every day just now, also a 2.5mile walk at lunchtime to get out of the office, cals have been knocked down a wee bit too. I'll not be happy until I can see my hamstrings and have great quad separation- both starting to come through, and I'm confident they'll be great in the next 3 weeks. Just need to stick with my plan
Thought I'd do a set-up 1RM day from here.
https://www.t-nation.com/training/whats-your-1rm
Squat; 140x10, 155x5. Bench; 115x10, 130x5. Deadlift; 180x10, 210x5. Press; 60x10, 75x5. Estimated my 10RM and 5RM, they were all pretty close.
Planned to add powerclean, Pendlay, BB curls and close-grip bench but felt tired, which I didn't think would happen (doh), so do them soon.
https://www.t-nation.com/training/whats-your-1rm
Squat; 140x10, 155x5. Bench; 115x10, 130x5. Deadlift; 180x10, 210x5. Press; 60x10, 75x5. Estimated my 10RM and 5RM, they were all pretty close.
Planned to add powerclean, Pendlay, BB curls and close-grip bench but felt tired, which I didn't think would happen (doh), so do them soon.
Walk/job home last night: 13.2km in 1hr 49 mins.
This morning: triceps workout as prescribed by my physio.
Rope pushdowns 3x20
Overhead rope extensions 3x20-30
Kickbacks 3x30
Decline pushups 3x20-30
Pushups onto steps 3x15
Apparently I can now start increasing the volume, so 3 times a week:
Pushdowns 3x30
Overhead rope extensions 3x20-30
Kickbacks 3x30
Plyo pushups 3x15
Pushups onto med. ball (left side) step (rt. side) 3x15
Bench press (with a dumbbell hanging from the side instead of plates) 3x15-20
Halo (with 15 or 20kg plate) 3x15-20
This morning: triceps workout as prescribed by my physio.
Rope pushdowns 3x20
Overhead rope extensions 3x20-30
Kickbacks 3x30
Decline pushups 3x20-30
Pushups onto steps 3x15
Apparently I can now start increasing the volume, so 3 times a week:
Pushdowns 3x30
Overhead rope extensions 3x20-30
Kickbacks 3x30
Plyo pushups 3x15
Pushups onto med. ball (left side) step (rt. side) 3x15
Bench press (with a dumbbell hanging from the side instead of plates) 3x15-20
Halo (with 15 or 20kg plate) 3x15-20
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