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

[chris watton]

Hoofy said:

1) Do something in the living room to get you hot enough to desire being somewhere cold and damp.
2) Save 200 kcals for the 9pm snack.

didelydoo said:

Never too old! Call it a bulk, and up your calories a bit. Can't help with the coldness, but you'll warm up so enough, and that's when it's fun. The main thing is that you enjoy it, no point slogging away at something if you don't.

There's a masters class in powerlifting and Bodybuilding by the way... just saying

Cheers - ignore my last post, so much work to do and was feeling a little down (birthday..). Plus, I now realise that I have now gone past the 'noob gains', and I know that every exercise, every rep has to be pushed much harder and beyond for further gains. Most of the time I look forward to it, but today, with so much work, I didn't - but now that I've done the session, I feel great! First World problems

Anyway, just finished today's session. No direct heavy lumbar/lower back stuff again, still a little sore in that area, even after warming up. Need to book a physio session I think..

DB Rows - 5 sets of 10-12 reps
Lat Pull Downs (behind head) - 10-14 reps
Seated Pulley Row (close grip) - 12-16 reps
Straight Arm Lat Pull Downs - 10-14 reps
Reverse grip Pull Ups - 10-16 reps
Close Grip Bench Press - 8-12 reps
Triceps Pull Downs (rope) - 9-12 reps
Preacher Curls (EZ) - 10-18 reps

[Johnny]

Went to train with a friend in Gloucester today. Shoulders had been agreed.

However she insisted on hitting deadlifts too and I'm not one to argue with a hot girl. Didn't really keep track of everything properly but it went something like this:

Military Press 2x10@40kg, 4x8@50kg
Shrugs 3x12@100kg
Deadlifts up To 120kg. 2x12@100kg
Lat Raises 5x10@14kg
Superset:
EZ Bar Upright Rows 5x10@35kg/
Front Raises 5x10@17.5kg

Barbell Russian Twists 6x10@ bar+20kg
Decline Russian Twists w/10kg plate
Decline Weighted Sit Ups w/10kg plate
Decline Weighted Sit Ups, extended behind head w/10kg plate

Feeling it now. My legs are fked. And everything else hurts.

[Pvapour]

chris watton said:

being hungry at around 9pm, but knowing that if you succumb, you'll go over the calorie intake for the day, and just before bed!
(

even if you resist, trying to go to sleep with hunger pangs is impossible!

i save 4 x hard boiled egg whites and 100kcal of rice crackers, protein being the most difficult to digest means pangs held at bay long enough to go off

eta: you could sub the rice crackers for some bannana as they aid sleep (triptophan from memory) they go well with walnuts to mushed up

Edited by Pvapour on Wednesday 18th November 10:55

[Pvapour]

TheBALDpuma said:

I suspect one big driver for me is competition with my Twin brother! Although, he doesn't train any more he did when we both started and like you just got hooked.

Yes, sumo is literally cheating!

that'd be so interesting! certainly take the 'competing with yourself' to a whole new level bit like the barbarian brothers I mentioned I guess (they were twins i believe)

[TheJimi]

didelydoo said:

I'm also wearing a belt more often to stop my waist thickening up any more...

This piqued my curiosity.

First I've heard of the concept! What's the idea behind it? Use the belt to reduce core activation and thus, reduce building the associated stabilising muscles around the waist?

[didelydoo]

TheJimi said:

This piqued my curiosity.

First I've heard of the concept! What's the idea behind it? Use the belt to reduce core activation and thus, reduce building the associated stabilising muscles around the waist?

Pretty much. Theory is it increases intra abdominal pressure, thus reducing the strain on the musculature- so the muscles don't grow as thick, but strength isn't affected. Not a lot of back up for it TBH, just snippets of info here and there, so thought I'd give it a go.

Home session with my home made 20kg fat handle DB (bit of cut scaffold bar, steel and tape!)>

Bi curls: 3 sets
Hammer curls: 3 sets
Tri kick backs 3 sets
seated tri ext: 3 sets
Push up plus: 3 sets
Pull overs with vacuum: 4 sets
Abs: 1 big set

Push up plus is a new thing to develop my serratus anterior, kind of a push up at the top with straight arms, this coupled with pullovers should give me some good development for my outer lat area from the front, particularly with overhead poses. Also want to be able to get a great vacuum, so more work going in there too.

[Pvapour]

didelydoo said:

Pretty much. Theory is it increases intra abdominal pressure, thus reducing the strain on the musculature- so the muscles don't grow as thick, but strength isn't affected. Not a lot of back up for it TBH, just snippets of info here and there, so thought I'd give it a go.

Home session with my home made 20kg fat handle DB (bit of cut scaffold bar, steel and tape!)>

Bi curls: 3 sets
Hammer curls: 3 sets
Tri kick backs 3 sets
seated tri ext: 3 sets
Push up plus: 3 sets
Pull overs with vacuum: 4 sets
Abs: 1 big set

Push up plus is a new thing to develop my serratus anterior, kind of a push up at the top with straight arms, this coupled with pullovers should give me some good development for my outer lat area from the front, particularly with overhead poses. Also want to be able to get a great vacuum, so more work going in there too.

info

straight arm pull downs to

[chris watton]

Pvapour said:

chris watton said:

being hungry at around 9pm, but knowing that if you succumb, you'll go over the calorie intake for the day, and just before bed!
(

even if you resist, trying to go to sleep with hunger pangs is impossible!

i save 4 x hard boiled egg whites and 100kcal of rice crackers, protein being the most difficult to digest means pangs held at bay long enough to go off

eta: you could sub the rice crackers for some bannana as they aid sleep (triptophan from memory) they go well with walnuts to mushed up

Cheers.

I do have 2 bananas a day.

For me, I think it may be part psychological, I remember the very recent past when my belly was the only thing showing when lying in a deep bath, and I never want to see that again. So I think I eat less than I should since I started this last May because I hate the thought of being fat again, and the thought of 'bulking up' scares me still.

However, I know that I am now training harder than ever, so adding more to my diet may be a good idea, and see how it goes for a few months.

Edited by chris watton on Wednesday 18th November 13:59

[militantmandy]

chris watton said:

Cheers.

I do have 2 bananas a day.

For me, I think it may be part physiological, I remember the very recent past when my belly was the only thing showing when lying in a deep bath, and I never want to see that again. So I think I eat less than I should since I started this last May because I hate the thought of being fat again, and the thought of 'bulking up' scares me still.

However, I know that I am now training harder than ever, so adding more to my diet may be a good idea, and see how it goes for a few months.

Kind of similar to me. After constantly counting calories for months and months and always trying to eat less (<1700 cals per day) I am now on a much more intense program and am having to eat a lot more. Has really taken some getting used to but my energy levels are great and due to the extra work and eating pretty clean I am not putting on any fat

[didelydoo]

I'm eating loads just now, still a fair bit more than my original plan and loving it probably around (300P/300C/100F). It's inevitable that a bit of fat will be gained when bulking, but just watch your waist size, providing it doesn't shoot up, you're generally not getting fat IME. I'll no doubt have to add in more calories in the coming months to keep growing. I want to get my calories as high as I can without getting fat, so when I come to cut, i'll be able to do so on relatively high cals, without dropping to 1200/day, which wasn't nice....

Edit to add- I count all my cals (270P/270C/50F), apart form my evening meal, which is random each night.

[chris watton]

OK, perhaps more eggs and a bit of cheese may be a good idea.

At the moment, I am on around 1800-2000 calories per day, I have a protein shake with 400ml of milk and a banana an hour or so before training, another shake with water and creatine just after, and meat (chicken, fish or beef/steak) and pasta or veg for tea, and sometimes another banana or a few nuts.

Is that pathetic?

[didelydoo]

chris watton said:

OK, perhaps more eggs and a bit of cheese may be a good idea.

At the moment, I am on around 1800-2000 calories per day, I have a protein shake with 400ml of milk and a banana an hour or so before training, another shake with water and creatine just after, and meat (chicken, fish or beef/steak) and pasta or veg for tea, and sometimes another banana or a few nuts.

Is that pathetic?

Not at all. I'm finding I can up my calories much more than I expected without getting fat, which is nice. But it's a fine line, I'm just glad I'm not stressing about food/calories/cardio TBH anymore!

[militantmandy]

chris watton said:

OK, perhaps more eggs and a bit of cheese may be a good idea.

At the moment, I am on around 1800-2000 calories per day, I have a protein shake with 400ml of milk and a banana an hour or so before training, another shake with water and creatine just after, and meat (chicken, fish or beef/steak) and pasta or veg for tea, and sometimes another banana or a few nuts.

Is that pathetic?

Maybe chuck some oats in your morning shake.

[mcelliott]

Brief update...Monday 160 pull ups (active rest day) last night 1hr turbo session avg hr 180bpm off a max of 191 total killer.

Tonght gym really fancy a crack at my bench pr feeling strong at the mo.

Tomorrow will a road ride or turbo weather permiting and Friday a 15-20km hilly run.

[Pvapour]

chris watton said:

Cheers.

I do have 2 bananas a day.

For me, I think it may be part psychological, I remember the very recent past when my belly was the only thing showing when lying in a deep bath, and I never want to see that again. So I think I eat less than I should since I started this last May because I hate the thought of being fat again, and the thought of 'bulking up' scares me still.

However, I know that I am now training harder than ever, so adding more to my diet may be a good idea, and see how it goes for a few months.

Edited by chris watton on Wednesday 18th November 13:59

I dont think thats a bad thing Chris, i doubt you're eating to fewer calories to build muscle, as long as you're getting enough 'complete protein' in your system (which it sounds like you are) then you'll be fine, its surprising how little you have to eat to be in negative calorie balance and loose weight.

the biggest difference between people who can eat what they like and those who have to calorie watch is their daytime job, desk jobs are a nightmare for weight gain for many.

I'd say hold onto that image of yourself, its a powerfull tool for winter, damn winter!

8k run for me this eve, 38 mins, not to bad for my size but think i can go quicker when i gets a bit colder...

[Johnny]

2 mile run after work this evening, and the 2 days previously.

Really don't enjoy running but want to add some extra cardio in.

At least it makes me realise how much I love my bike!

[didelydoo]

Good back session tonight>

Deadlift: 2x 180,220kg 5x245kg ( https://instagram.com/p/-Pdh-5rq_I/ )
Pull ups: 3 sets wide, 3 narrow
Smith rows with head on bench: 3 wide, 3 narrow
Cable row SS rear felt DB's: 3 sets
Prowler: 4 runs

Yeha. Back to my best strength wise on the deads. Getting a great squeeze on the Lats on the other stuff too. Squats n chest in the morning.

Been half talked into a powerlifting comp at my gym on the 12th, so may do that, will have to brush up my lowbar!

[chris watton]

Pvapour said:

I dont think thats a bad thing Chris, i doubt you're eating to fewer calories to build muscle, as long as you're getting enough 'complete protein' in your system (which it sounds like you are) then you'll be fine, its surprising how little you have to eat to be in negative calorie balance and loose weight.

the biggest difference between people who can eat what they like and those who have to calorie watch is their daytime job, desk jobs are a nightmare for weight gain for many.

I'd say hold onto that image of yourself, its a powerfull tool for winter, damn winter!


.

Cheers

yeah, I work from home, either at a PC or making a new prototype model - not at all strenuous, which is why I don't have anything until just before training..

Also, I think age plays a part, you have to be more careful in what you eat than when younger..

No going back now, though, it's like a drug, only the effects are positive, and on the whole, look forward to training through the Winter and looking better next Summer!

No training today, just a few pull ups..

[didelydoo]

Morning leg & chest session>

Squats high bar: up to 2 sets 6 @ 170kg- the most perfect squats I've ever done I think, real focus on the quads doing the lifting, no lean, just great. Been working on the perfect highbar squat for a while now, and think I've got it as good as my proportions allow: https://instagram.com/p/-Qem51rq1B
Low bar: up to single at 230kg. form a bit rusty, but will come back soon. Heaviest I've gone for quite a while: https://instagram.com/p/-QfYEvrq1r
Leg Ext: 5 sets to failure, focussing on outer sweep
Chamfered bar Bench: 2x6 @ 110kg
Seated DB press: 3x6 @ 35kg DB's
DB pull overs: 3x10 @ 40kg Deep stretch each rep, quite hard.
Overhead smith shrugs: 3 sets, targeting serratus anterior.

Pretty good session. Will probably do the powerlifting comp on the 12th, so will brush up on a few things in the meantime- not going to change training much TBH though.

[Pvapour]

chris watton said:

Also, I think age plays a part, you have to be more careful in what you eat than when younger..

No going back now, though, it's like a drug, only the effects are positive, and on the whole, look forward to training through the Winter and looking better next Summer!

The adrenalin & endorphins are highly adictive . even at our ripe old age !

I still get butterflies before going training and listen to hardcore trance for workouts its a good job we dont have neighbours for many miles

Back
6 x Bent over rows with seated rowing machine to superset
6 x wide grip lat pull downs with 45 degree chins
5 x straight arm pulldowns with ez bar yates rows

Bis
5 x ez bar curls with 30 degree bench seated dumbell curls
5 x hammer curls with cable rope curls
2 x 21's

Edited by Pvapour on Thursday 19th November 12:10

Edited by Pvapour on Thursday 19th November 12:14