What training are you doing/have you done today? Vol.2
Discussion
Jambob said:
After a bit of advise on supplements if that's OK guys. I have been going to the gym for around a year now after a 4 year break. I feel like I am making good progress there has been a definite change in size and shape. The weights I am lifting have been going up and up and I am pleased with the progress. DL at 165 for 5, squats at 140 for 5 and bench at 100 for 5 but I am really struggling with recovery. My DOMS can last for 4 days at a time.
I was chatting to a chap at the gym who seemed to know his stuff and he reckons its because I am not eating enough protein, so I started to buy those ready made shakes you can get in the supermarkets but at £3 a pop its not exactly a cheap way of doing it.
Having been on my protein and muscle food the range of different proteins is baffling and I have no idea which one to go for. The shakes I was buying at the supermarkets supposedly have 40g of protein in each so I was hoping to get similar quantities from the powders. So what I am asking in a long winded and probably poorly written way (on my phone) is, which one to get, which one do you use?
Just to add I understand that protein shakes are not the answer to everything and that diet plays a vital role in getting the nutrients that you need. My daily intake of food is something along the lines of breakfast - Skyr yoghurt, blue berries and a banana. Midmorning snack 2 hard boiled eggs. Lunch - 2 Chicken breasts, cous cous and roasted veg. Dinner whatever the missus cooks. So my diet is OK, I think.
How much do you weigh? I was chatting to a chap at the gym who seemed to know his stuff and he reckons its because I am not eating enough protein, so I started to buy those ready made shakes you can get in the supermarkets but at £3 a pop its not exactly a cheap way of doing it.
Having been on my protein and muscle food the range of different proteins is baffling and I have no idea which one to go for. The shakes I was buying at the supermarkets supposedly have 40g of protein in each so I was hoping to get similar quantities from the powders. So what I am asking in a long winded and probably poorly written way (on my phone) is, which one to get, which one do you use?
Just to add I understand that protein shakes are not the answer to everything and that diet plays a vital role in getting the nutrients that you need. My daily intake of food is something along the lines of breakfast - Skyr yoghurt, blue berries and a banana. Midmorning snack 2 hard boiled eggs. Lunch - 2 Chicken breasts, cous cous and roasted veg. Dinner whatever the missus cooks. So my diet is OK, I think.
Edited by Jambob on Sunday 29th November 18:42
Download or go on computer and use the MyFitnessPal app to track what you're getting in daily.
Also, do you do stretching? I stretch twice daily and rarely have doms
Jambob said:
After a bit of advise on supplements if that's OK guys. I have been going to the gym for around a year now after a 4 year break. I feel like I am making good progress there has been a definite change in size and shape. The weights I am lifting have been going up and up and I am pleased with the progress. DL at 165 for 5, squats at 140 for 5 and bench at 100 for 5 but I am really struggling with recovery. My DOMS can last for 4 days at a time.
I was chatting to a chap at the gym who seemed to know his stuff and he reckons its because I am not eating enough protein, so I started to buy those ready made shakes you can get in the supermarkets but at £3 a pop its not exactly a cheap way of doing it.
Having been on my protein and muscle food the range of different proteins is baffling and I have no idea which one to go for. The shakes I was buying at the supermarkets supposedly have 40g of protein in each so I was hoping to get similar quantities from the powders. So what I am asking in a long winded and probably poorly written way (on my phone) is, which one to get, which one do you use?
Just to add I understand that protein shakes are not the answer to everything and that diet plays a vital role in getting the nutrients that you need. My daily intake of food is something along the lines of breakfast - Skyr yoghurt, blue berries and a banana. Midmorning snack 2 hard boiled eggs. Lunch - 2 Chicken breasts, cous cous and roasted veg. Dinner whatever the missus cooks. So my diet is OK, I think.
To be perfectly honest I think you'd need a seriously deficient diet to cause longer lasting DOMS, which you really don't have. Shakes can help get a good load on straight after training, but your overall intake seems plenty to me. As a rule, people don't need much more than 1g per kg of BW, and very rarely do people (even elite athletes) need more than 1.5g per kg of BW.I was chatting to a chap at the gym who seemed to know his stuff and he reckons its because I am not eating enough protein, so I started to buy those ready made shakes you can get in the supermarkets but at £3 a pop its not exactly a cheap way of doing it.
Having been on my protein and muscle food the range of different proteins is baffling and I have no idea which one to go for. The shakes I was buying at the supermarkets supposedly have 40g of protein in each so I was hoping to get similar quantities from the powders. So what I am asking in a long winded and probably poorly written way (on my phone) is, which one to get, which one do you use?
Just to add I understand that protein shakes are not the answer to everything and that diet plays a vital role in getting the nutrients that you need. My daily intake of food is something along the lines of breakfast - Skyr yoghurt, blue berries and a banana. Midmorning snack 2 hard boiled eggs. Lunch - 2 Chicken breasts, cous cous and roasted veg. Dinner whatever the missus cooks. So my diet is OK, I think.
Edited by Jambob on Sunday 29th November 18:42
The DOMS is much more likely attributed to the type of training that you're doing - high volume, lot of eccentric work, or regularly changing programs will cause a lot of DOMS.
Smiffy - I also don't buy into stretching reducing soreness. There is no reason why it should - the mechanisms by which soreness is most likely caused won't be improved by stretching the muscle.
Finally though Jambob - I just use MyProtien Unflavoured Impact Whey. Why? Because it's cheap, I add nesquick so it's delicious and all whey protein is high quality, so whether you're paying £10 a kilo, or £40 a kilo there won't be any difference.
TheBALDpuma said:
To be perfectly honest I think you'd need a seriously deficient diet to cause longer lasting DOMS, which you really don't have. Shakes can help get a good load on straight after training, but your overall intake seems plenty to me. As a rule, people don't need much more than 1g per kg of BW, and very rarely do people (even elite athletes) need more than 1.5g per kg of BW.
The DOMS is much more likely attributed to the type of training that you're doing - high volume, lot of eccentric work, or regularly changing programs will cause a lot of DOMS.
Smiffy - I also don't buy into stretching reducing soreness. There is no reason why it should - the mechanisms by which soreness is most likely caused won't be improved by stretching the muscle.
Finally though Jambob - I just use MyProtien Unflavoured Impact Whey. Why? Because it's cheap, I add nesquick so it's delicious and all whey protein is high quality, so whether you're paying £10 a kilo, or £40 a kilo there won't be any difference.
100% agree with all of that!The DOMS is much more likely attributed to the type of training that you're doing - high volume, lot of eccentric work, or regularly changing programs will cause a lot of DOMS.
Smiffy - I also don't buy into stretching reducing soreness. There is no reason why it should - the mechanisms by which soreness is most likely caused won't be improved by stretching the muscle.
Finally though Jambob - I just use MyProtien Unflavoured Impact Whey. Why? Because it's cheap, I add nesquick so it's delicious and all whey protein is high quality, so whether you're paying £10 a kilo, or £40 a kilo there won't be any difference.
I am having a bit of a motivation dip just now. My deads feel like crrrraappppp. My hips (specifically my left abductor and groin) are not happy with my sumo lifts. My lower back is also pretty sore. Starting to get into my head now as well which is compounding the issue. I'm starting to think maybe I should just take a week to deload, recover and then start fresh again. Or is that admitting defeat?
I think I'm just feeling a bit run down and it's starting to get to me!
militantmandy said:
100% agree with all of that!
I am having a bit of a motivation dip just now. My deads feel like crrrraappppp. My hips (specifically my left abductor and groin) are not happy with my sumo lifts. My lower back is also pretty sore. Starting to get into my head now as well which is compounding the issue. I'm starting to think maybe I should just take a week to deload, recover and then start fresh again. Or is that admitting defeat?
I think I'm just feeling a bit run down and it's starting to get to me!
A recovery week can do wonders for both niggles and motivation, so maybe worth a try!I am having a bit of a motivation dip just now. My deads feel like crrrraappppp. My hips (specifically my left abductor and groin) are not happy with my sumo lifts. My lower back is also pretty sore. Starting to get into my head now as well which is compounding the issue. I'm starting to think maybe I should just take a week to deload, recover and then start fresh again. Or is that admitting defeat?
I think I'm just feeling a bit run down and it's starting to get to me!
If you struggle with proper deadlifts (
) and sump is giving you hip issues, give "squat stance" a go. Like sumo, but narrower. TheBALDpuma said:
A recovery week can do wonders for both niggles and motivation, so maybe worth a try!
If you struggle with proper deadlifts ( ) and sump is giving you hip issues, give "squat stance" a go. Like sumo, but narrower.
I've only recently switched from conventional. When I'm on it the weights move really well, but it seems like if I'm off just a wee bit it's absolutely brutal! My sumo is not that wide really. My shins are half way between the knurls and the rings. Would squat stance be a lot narrower? I certainly squat a lot tighter than that!If you struggle with proper deadlifts (
) and sump is giving you hip issues, give "squat stance" a go. Like sumo, but narrower. Maybe a rest is wise!
My hips/legs/knees ache, not with DOMS, just ache- particularly when I'm sleeping, as it'll wake me up... I also appear to have strained/pulled my right pec/delt....
I attribute the leg ache to hitting increasingly heavier singles twice a week for the last 3 weeks, and the pec soreness to sleeping on it funny (or possibly adding in pull overs/OH shrugs??). Unfortunately, as I'm 12 days out form my powerlifting comp, I'll need to push on through, light week will have to wait until next week as planned... Doesn't feel like I'm going to get injured, but is certainly making me feel a bit decrepit.
I attribute the leg ache to hitting increasingly heavier singles twice a week for the last 3 weeks, and the pec soreness to sleeping on it funny (or possibly adding in pull overs/OH shrugs??). Unfortunately, as I'm 12 days out form my powerlifting comp, I'll need to push on through, light week will have to wait until next week as planned... Doesn't feel like I'm going to get injured, but is certainly making me feel a bit decrepit.
militantmandy said:
I've only recently switched from conventional. When I'm on it the weights move really well, but it seems like if I'm off just a wee bit it's absolutely brutal! My sumo is not that wide really. My shins are half way between the knurls and the rings. Would squat stance be a lot narrower? I certainly squat a lot tighter than that!
Maybe a rest is wise!
Well Squat Stance DLs is a little amiguous really, as an actual squat stance can vary quite a lot, that why I put it in "these". I'd say if Conv DLs stance is Hip Width, and Sumo is Shoulder width x 2 or greater, then Squat Stance DLs in my eyes is Shoulder width x 1.75 ish.Maybe a rest is wise!
Awesome bis workout after back, used preacher for first time in years, forgot how much i love em, could have stayed there all day 
Back
6 x Dls (low bar, off ground?) not getting any stronger so may try some hi bar people keep talking about, is that recomended?
6 x close grip chine SS yates rows (ez bar)
4 x high double arm cable rows
bis
6 x preacher curls ss reverse ez bar curls
4 x heavy concentration curls, single arm, no rest
4 x straight bar cable curls between legs (awesome stretch with these)
Back
6 x Dls (low bar, off ground?) not getting any stronger so may try some hi bar people keep talking about, is that recomended?
6 x close grip chine SS yates rows (ez bar)
4 x high double arm cable rows
bis
6 x preacher curls ss reverse ez bar curls
4 x heavy concentration curls, single arm, no rest
4 x straight bar cable curls between legs (awesome stretch with these)
TheBALDpuma said:
Smiffy - I also don't buy into stretching reducing soreness. There is no reason why it should - the mechanisms by which soreness is most likely caused won't be improved by stretching the muscle.
Probably right, I always feel better though when I do compared to don't.Horses for courses and that.
smiffy180 said:
TheBALDpuma said:
Smiffy - I also don't buy into stretching reducing soreness. There is no reason why it should - the mechanisms by which soreness is most likely caused won't be improved by stretching the muscle.
Probably right, I always feel better though when I do compared to don't.Horses for courses and that.
Just finished Monday's session..
Squats (beltless, HB and deep) - 6 sets of 12-5 reps
Front Squats - 3 sets of 10-7 reps
Hamstring Curls - 4 sets of 20-12 reps
Bench Press - 6 sets of 12-5 reps
DB Fly's - 4 sets of 30-12 reps
Seated DB Press - 4 sets of 16-8 reps
Upright Row - 4 sets of 12-10 reps
Squats (beltless, HB and deep) - 6 sets of 12-5 reps
Front Squats - 3 sets of 10-7 reps
Hamstring Curls - 4 sets of 20-12 reps
Bench Press - 6 sets of 12-5 reps
DB Fly's - 4 sets of 30-12 reps
Seated DB Press - 4 sets of 16-8 reps
Upright Row - 4 sets of 12-10 reps
Pvapour said:
got the new machines..
dip bars excellent
preacher excellent
Hyper not so stable and pad to small, will do for Gill though, tbh good morning and dead lifts hit lumbar far better anyway.
got some more gym tiles down to.
Chest
6 x 40kg dips SS press up
6 x 45º incline bench SS Hammer press machine
Shoulders
6 x Press behind neck 70kg SS bent over flyes
6 x heavy lat raises SS face down 30º bench lateral flyes
Abs
For anyone who uses a HR monitor, I bought one of those new Kalengi t-shirts from deacthlon that allows you to clip the geonaute bluetooth monitor straight to it, very iron man and works a treat, far more comfortable than a strap, only £15 for t-shirt and didnt miss a beat when cycling yesterday, quite warm tho so probably only good for winter.
What a great set up! Puts mine to shame!dip bars excellent
preacher excellent
Hyper not so stable and pad to small, will do for Gill though, tbh good morning and dead lifts hit lumbar far better anyway.
got some more gym tiles down to.
Chest
6 x 40kg dips SS press up
6 x 45º incline bench SS Hammer press machine
Shoulders
6 x Press behind neck 70kg SS bent over flyes
6 x heavy lat raises SS face down 30º bench lateral flyes
Abs
For anyone who uses a HR monitor, I bought one of those new Kalengi t-shirts from deacthlon that allows you to clip the geonaute bluetooth monitor straight to it, very iron man and works a treat, far more comfortable than a strap, only £15 for t-shirt and didnt miss a beat when cycling yesterday, quite warm tho so probably only good for winter.
The padding area on the Hyper does look small, though.
Decent session at the gym last night, shoulders and back mostly. Managed to do 50 of my 200 dips there, likewise half of my 100 pull ups too. The rest were done at home. Generally in a state of permanent soreness at the moment. Monday used to be my day off
https://www.instagram.com/p/-rsiuVsf-f/?taken-by=d...
https://www.instagram.com/p/-rsiuVsf-f/?taken-by=d...
Thanks for all the reply's guys. On my phone again so apologies for not quoting individuals.
Smiffy - I weigh 83kilos and am 5'10". I do stretch but I tend to do that more at the beginning of each session, maybe I should address this and concentrate on doing it at the end? May even incorporate some yoga into my training as PVApour mentioned. I will check out the app mentioned as well.
TheBALDpuma - It looks like I may be getting enough protein from my diet alone then, I was incorrectly under the assumption that I needed far more protein than that. I'll know for certain how much I am actually getting when I use the app smithy mentioned. My workouts do vary quite a bit as to be honest I get a little bored at the gym so try to mix it up as much as I can. Tyre flips, sledge hammers, sleds are all available to me do I try and utilise them and vary what I am doing. Thankyou for the recommendation on protein powder as well, am not a fan of sweet things so the unflavoured version will suit me better.
No training for me today. Chest day tomorrow though.
Thanks again.
Smiffy - I weigh 83kilos and am 5'10". I do stretch but I tend to do that more at the beginning of each session, maybe I should address this and concentrate on doing it at the end? May even incorporate some yoga into my training as PVApour mentioned. I will check out the app mentioned as well.
TheBALDpuma - It looks like I may be getting enough protein from my diet alone then, I was incorrectly under the assumption that I needed far more protein than that. I'll know for certain how much I am actually getting when I use the app smithy mentioned. My workouts do vary quite a bit as to be honest I get a little bored at the gym so try to mix it up as much as I can. Tyre flips, sledge hammers, sleds are all available to me do I try and utilise them and vary what I am doing. Thankyou for the recommendation on protein powder as well, am not a fan of sweet things so the unflavoured version will suit me better.
No training for me today. Chest day tomorrow though.
Thanks again.
Edited by Jambob on Monday 30th November 20:01
chris watton said:
What a great set up! Puts mine to shame!
The padding area on the Hyper does look small, though.
part of a lifetimes dream though Chris, knew we were in it for life very early on, only a temporary location until the full size version in a couple of years though The padding area on the Hyper does look small, though.
sumarise: bloody convenient, bloody cold or bloody hot and allot to keep clean
(1st world problems eh!)
Pvapour said:
part of a lifetimes dream though Chris, knew we were in it for life very early on, only a temporary location until the full size version in a couple of years though
sumarise: bloody convenient, bloody cold or bloody hot and allot to keep clean (1st world problems eh!)
We had a huge house in Italy (well, it was two actually..), and I would have had plenty of room for a dedicated gym. trouble was, the Italian taxman wanted almost two thirds of my income, so although the house and setting in the Italian countryside was to die for, we were always left with very little disposable income. So I decided to come back to the UK, where I can keep almost 80% of my income!sumarise: bloody convenient, bloody cold or bloody hot and allot to keep clean
(1st world problems eh!)I must try and insulate our garage at some point...
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