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

[TheJimi]

Dips are like squats for the upper body

I've got a while to go before +90kg tho! Current BW is between 72/73kg, most I've dipped so far is BW + 50kg (or 55, can't remember)

Can't understand why I don't see more people doing weighted dips, as imo, dips are superior to the bench as a movement.

Edited by TheJimi on Friday 20th November 15:34

[chris watton]

I'd love to do dips, but haven't got the correct equipment, so the best I can do is bench dips...

Right, my last training session at the age of 48, back and arms!

Usual 15/20 mins warm up stuff..

DB BO Rows (I hate these so I do them first to get them over with..)- 5 sets of 12-10 (4x12, 1x10)
Finished off with a set of 5 reps of Kroc Rows with 72kg

Lat Pull Downs:
3 sets of 14-12 reps (wide grip)
3 sets of 14-12 reps (narrow grip

Seated Pulley Rows:
3 sets of 14-10 reps (wide grip)
3 sets of 14-12 reps (narrow grip)

Straight Arm Pull Dows - 4 sets of 14-10 reps
Reverse grip Pull Ups - 4 sets of 16-10 reps
Seated Triceps Extensions (EZ) - 4 sets of 14-8 reps
Triceps Rope Push Downs - 4 sets of 12-9 reps
Preacher Curl (EZ) - 4 sets of 18-10 reps

[Pvapour]

only 40mins total tonight but has absolutely killed my legs.

(set up bar for squats beforehand)

3k interval run 1min sprint / 1min jog (2 laps of our perimiter)

straight into the gym for 6 x sets of 16 reps squats (only up to 100kg but very clean and deep) 1 min rest periods

finished with (first time) 4 x overhead walking lunges 40kg barbell (they're nasty after everything else)

holly mother of st! it hurt everything; lungs, heart and muscles! mainly due to my lack of history in training legs most likely, heart & lungs recovered very quickly, not so sure the legs will be so lucky

felt it to be a good way to prep for obstacle course in new year, if i can get it up to 60 mins total I should be ok for the sprint events.

[didelydoo]

7 sets of 10 lat raises, 30 sec rest between sets, with some cast steel things, sat at my desk- mega pump.

Dull Friday at the office....

[mcelliott]

Wednesday - set up a circuit at the gym. Bench, weighted pull ups/dips and some arm work - 50 minutes. Super pumped.

Last night - 1 hr session on the turbo, average heart rate 180bpm, no rest. Almost too tired to switch off my Garmin.

This afternoon - 18.6km run, quite hilly too, 1,400ft of climbing. Massive calorie deficit, can eat what I want now.

[Johnny]

2.05 miles fasted run before breakfast.

To the gym for 2nd leg day this week, wasn't sure I'd do much as was still sore but had a great session, and beat my PB/reps from on Monday:

Squats 1x10@60/70/80/90/100/90/90/90/90/90kg
Leg Press 2x5@200kg, 3x5@160kg
Ham Curls 5x10@45kg
Leg Ext 5x10@45kg

Barbell Russian Twists 3x10@ bar+20kg
Decline Weighted Sit Ups w/10kg plate 5x10

Then home and popped out on the CX bike for a quick 4 miles @14.1mph.

Pretty tired now and have a nightshift ahead...

Still, very happy and feel like I've got my training mojo back.

Edited by Johnny on Friday 20th November 18:09

[smiffy180]

Hit a overhead PB today!
140kg (I'm saying for 2 reps ) followed by 145kg
https://youtu.be/ERLeC_YLBi8

[Animal]

This morning:

Hang clean and press (slow negative) 3x8-12
Thruster (empty barbell) x100
Y Raise 3x15
Wall ball x100
Ball slam x100
Halo 1 set only

Later tonight:
Toes to bar x100
Pull-up/Chin-up circuits x3
Seated Row 4x12
Barbell Curl 4x12
Hammer Curl 4x12

[didelydoo]

Good work smiffy.

Excellent leg day for me>

Squats, highbar: 8 sets of 10 @150kg
Nordic curls: 3x10
Leg press: 8 x 200,300,420,500kg
Explosive, awesome.

Grow legs, grow!

[Johnny]

Dammit man!

I'm well pleased with my leg session yesterday, then come here and see that!

[Pvapour]

didelydoo said:

Good work smiffy.

Excellent leg day for me>

Squats, highbar: 8 sets of 10 @150kg
Nordic curls: 3x10
Leg press: 8 x 200,300,420,500kg
Explosive, awesome.

Grow legs, grow!

how are you going about attaining the sweep? interesting take on squats from a BBers pov

http://hardbodysuccess.com/articles/article_leg_mu...

day off here, crumble & Hagen Daz

[BlackST]

Myprotein deal on till midnight.
2 bags of 2.5kg of whey isolate, casein, total protein or impact whey.
Jist bought 3 x impact whey and a total protein.
Trying out new flavours in all
Banana, strawberry jam roly poly, rocky road and white chocolate.
Bring on the bulk.

[didelydoo]

Pvapour said:

how are you going about attaining the sweep? interesting take on squats from a BBers pov

http://hardbodysuccess.com/articles/article_leg_mu...

day off here, crumble & Hagen Daz

Working on the sweep by a close stance toes out squat,TBH the squats are a pretty much full leg exercise. Burnt the full leg pretty well. There are those that say you can't seperate the heads of the quad as the knee is a hinge. I'm in 2 minds. You definitely feel it in different areas, but that may be a psychological thing.

I think I'm a beliver in more mass equals bigger sweep TBH. I've got (relatively)pin legs at the moment, so mass anywhere is a bonus!

To edit, I feel a real focus in my quads when squatting now due to tech changes, I genuinely think I'll get a good growth on them, they ache all over!

Edited by didelydoo on Sunday 22 November 01:48

Edit- get the appropriate mass, then cut the required shape.

Edited by didelydoo on Sunday 22 November 01:54

[chris watton]

didelydoo said:

Edit- get the appropriate mass, then cut the required shape.

Edited by didelydoo on Sunday 22 November 01:54

Pile it all on first, and then sculpt.

[Pvapour]

didelydoo said:

Pvapour said:

how are you going about attaining the sweep? interesting take on squats from a BBers pov

http://hardbodysuccess.com/articles/article_leg_mu...

day off here, crumble & Hagen Daz

Working on the sweep by a close stance toes out squat,TBH the squats are a pretty much full leg exercise. Burnt the full leg pretty well. There are those that say you can't seperate the heads of the quad as the knee is a hinge. I'm in 2 minds. You definitely feel it in different areas, but that may be a psychological thing.

I think I'm a beliver in more mass equals bigger sweep TBH. I've got (relatively)pin legs at the moment, so mass anywhere is a bonus!

To edit, I feel a real focus in my quads when squatting now due to tech changes, I genuinely think I'll get a good growth on them, they ache all over!

Edited by didelydoo on Sunday 22 November 01:48

Edit- get the appropriate mass, then cut the required shape.

Edited by didelydoo on Sunday 22 November 01:54

i'm interested to see if you can 'create' a sweep if its not geneticly dominant, the muscle that gives the sweep (lateralis from memorey) must be there but just underdeveloped? or maybe its geneticly short? in which case stretching would have an effect i guess, i'm completely in the dark on this one as i've never had to focus much on legs due to inherited large thighs of my mother

my legs are all about sweep but are not that strong imo for their size, even with starting to train them recently their growth V strength gain are oddly unequal, i suspect they would not be strong like yours even after intense amounts of squats, I think its possible that one set of legs are for power and the others, well, for show? out of interest what do your legs measure diameter?

like the clay and sculpting theory (pumping iron i think)

[didelydoo]

Pvapour said:

i'm interested to see if you can 'create' a sweep if its not geneticly dominant, the muscle that gives the sweep (lateralis from memorey) must be there but just underdeveloped? or maybe its geneticly short? in which case stretching would have an effect i guess, i'm completely in the dark on this one as i've never had to focus much on legs due to inherited large thighs of my mother

my legs are all about sweep but are not that strong imo for their size, even with starting to train them recently their growth V strength gain are oddly unequal, i suspect they would not be strong like yours even after intense amounts of squats, I think its possible that one set of legs are for power and the others, well, for show? out of interest what do your legs measure diameter?

like the clay and sculpting theory (pumping iron i think)

Yeah, I'm thinking that you can only build what you're blessed with, so am just trying to get maximum mass for now. Will see what they look like when it's cutting time. They're 26", not sure if that's big or small.....?

They also feel smashed today, walking like an old man!

Edit to add, I'd like them to be 30" lean, that'd be decent

Edited by didelydoo on Sunday 22 November 19:42

[mcelliott]

Yesterday, circuits at the gym, this morning, 75km fairly hilly partial group ride, pretty typical of a mid-winter's ride. Steady in places with a few forays into the red. No ill effects from my 19km run, glad to report.

This evening, back to the gym, 40 mins of weighted pull ups, dips, and a little bit of core work.

Also I've set myself a mini challenge within my normal training routine - 100 pull ups every single day for one month.

[Pvapour]

didelydoo said:

Yeah, I'm thinking that you can only build what you're blessed with, so am just trying to get maximum mass for now. Will see what they look like when it's cutting time. They're 26", not sure if that's big or small.....?

They also feel smashed today, walking like an old man!

Edit to add, I'd like them to be 30" lean, that'd be decent

Edited by didelydoo on Sunday 22 November 19:42

wouldnt know either tbh, I asked out of interest due to your squatting capability, the weight you move would say to me they're pretty big, but looking it up they're quite normal in size for an amateur bodybuilder and yet your strength is far superior to the weights theyre pushing (like i say, no experience with legs so was quite interstin to me)

walking like an old man? please! let us oldies have that privilege


Chest
6 x Dips weighted (improvised on a shoulder press machine) these were fantastic, loved em, best was 40kg for 10
SS with press ups
6 x Incline flyes SS with cable xovers
4 x close grip bench (inner chest and warmed up triceps nicely)

Tri
4 x lying extensions SS with bent over rope extensions
4 x single arm overhead dumbell extension

Calves
6 x leg press extensions

all the above 1min on / 1:15 rest

looking forward to proper dip bars arriving for next session

[TheBALDpuma]

Yesterdays session...

DLs
3s up to 230kg (was 240kg pre-injury time off so not far away. Give it a few weeks!)
"Pump" sets
2 x 6 at 200kg
1 x 6 at 205kg

Cleans Pulls
3s and 2s up to 125kg

Nuetral Spine Russian Twists

[Animal]

Finding it very hard to get out of bed on these cold winter mornings! Was intending to get to the gym this morning, but I'll be going tonight instead for another chest/triceps workout:

Bench Press: 3x15 (weights hanging from bands). I love these, it's a very different feeling to having the weights firmly connected to the bar. Not felt so much in the first set, but during second and successive sets fatigue comes in with a real kick!
Overhead Rope Extensions: 3x30. (Alternative: lying med ball throws - but I'm not sure about having a heavy ball falling at my face!)
Cable kickbacks: 3x30
Plyo pushups: 3x30 (between to fit steps)
Step/Ball pushups 3x30: (start on floor with elbows straight, one hand onto step (elbow bent), one hand onto ball (elbow bent). Aim is to keep torso same height from the ground)
Halo: 3x30 (25kg plate)
2 mins rest between each set