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

[chris watton]

Back and arms today.

Warm up - 20 x Hypers, 12 x GM's and 12 x press behind neck, plus 5 mins bike rollers

DB Row (one arm) - 5 sets of 12-10 reps
Lat Pull Down (behind head) - 4 sets of 16-10 reps
Seated Pulley Row (close grip) - 4 sets of 16-12 reps
Straight Arm Lat Pull Down - 4 sets of 14-10 reps
Deadlift - 2 sets of 5 plus two single reps
Reverse Grip Pull Up - 4 sets of 18-11 reps
Triceps Rope Pull Down - 4 sets of 10 reps
Alternate DB Curl - 4 sets of 20-10 reps

Feel great on most exercises, with increased reps helping I think, but still struggling to get back to form with Deadlifts, which is annoying..

ETA - my Dip Station arrived today! Would it be better to do the Dips on chest or Triceps day? (or both)!

Edited by chris watton on Tuesday 1st December 19:09

[mcelliott]

Night time ride on the bike, about 35km but with nearly 400m of climbing, average speed 32kph which I'm very pleased about. Legs felt great. Got home and continued my program of dips and pull ups, now a full week into my mini challenge. So that's 800 pull ups so far and double that for dips. 3 weeks to go.

[Johnny]

Back day. Was adamant I was going to get a 150kg deadlift...

Deadlifts 1x10@60, 2x5@100, 2x5@120, 2x3@130, 2x1@140, failed 150, and again, 1x1@140, 2x1@145kg, failed 150 again...2x5@100kg
BOR 6x10@60kg alternating grip
Lat Pull Down 5x10@80kg,
5x10 Reverse Cable Cross @12.5kg

EZ Reverse Curls 3x10@25kg

Gutted, that I just couldn't get the 150 up.

Happy, that I still got a new PB at 145...

Everything after deadlifts was bloody hard work and I ache like fk.

[Pvapour]

chris watton said:

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!

I must try and insulate our garage at some point...

death & taxes eh! if you can keep your tax in UK then it certainly helps, though france is not 'that' bad tbh, 2/3 sounds rough, kills the dream somewhat.

2 houses and 3 large barns here, the largest will accomodate the gym eventualy (not that far off now) along with indoor pool, spa and massage facilities, training is going to get ever more difficult as we get proper old but having these things to sooth the aches and pains should men we continue, but god laughs at our plans mostly so we'll see

nightmare travel issues yesterday so not back from airport till late but managed..

6 x squats, low but not heavy (100kg for 20)
8x triceps (outer head)
6 x calves (outer head)

50k hilly cycle today due to gorgeous weather

[chris watton]

Johnny said:

Back day. Was adamant I was going to get a 150kg deadlift...

Deadlifts 1x10@60, 2x5@100, 2x5@120, 2x3@130, 2x1@140, failed 150, and again, 1x1@140, 2x1@145kg, failed 150 again...2x5@100kg
BOR 6x10@60kg alternating grip
Lat Pull Down 5x10@80kg,
5x10 Reverse Cable Cross @12.5kg

EZ Reverse Curls 3x10@25kg

Gutted, that I just couldn't get the 150 up.

Happy, that I still got a new PB at 145...

Everything after deadlifts was bloody hard work and I ache like fk.

I think the problem may be too much volume - you did 38 Deadlift reps before going for 150, so I would think your lumbar region was already tired before you tried.

If you're trying for a PB, I would just do a few warm up reps beforehand, say, 1x5, 1x3, 1x2 and then try for the 150. I'd wager you would have done the 150 with no problem.

That's just from my experience, others may have a different view.

[Johnny]

I think you're probably very much right Chris...

[didelydoo]

Early morning back session>

Deadlift: 3x 100,140,180kg 1x 220,240,250kg bit tender on the glute, so tentative as I couldn't pull with full force, went up OK though, apart form a stab of pain just before lock out. https://www.instagram.com/p/-x-BG6Lq1K
DB row: 110kg x 8,6,6 https://www.instagram.com/p/-yOG81Lq0G
Low Rack pulls: 3x 200,220,240,240kg
Chins: 15

Done. Deadlifting feels a million times better later in the day, never get in a decent position at 5 in the morning.... surprised how strong I'm feeling on the rows. Good.

Edited by didelydoo on Wednesday 2nd December 09:51

[Phooey]

didelydoo said:

Early morning back session>

Deadlift: 3x 100,140,180kg 1x 220,240,250kg bit tender on the glute, so tentative as I couldn't pull with full force, went up OK though, apart form a stab of pain just before lock out. https://www.instagram.com/p/-x-BG6Lq1K
DB row: 110kg x 8,6,6 https://www.instagram.com/p/-yOG81Lq0G
Low Rack pulls: 3x 200,220,240,240kg
Chins: 15

Done. Deadlifting feels a million times better later in the day, never get in a decent position at 5 in the morning.... surprised how strong I'm feeling on the rows. Good.

Edited by didelydoo on Wednesday 2nd December 09:51

Looking good!

Out of interest - what do you do for building calves? Reps, sets, frequency, exercises etc etc?

Cheers

[didelydoo]

Phooey said:

Looking good!

Out of interest - what do you do for building calves? Reps, sets, frequency, exercises etc etc?

Cheers

Thanks.

For calves I usually do calf raises on the leg press or 1 legged standing for high reps (20+) - My calves aren't anything impressive though as they've been neglected until recently. Try to get them at least twice a week.

[Phooey]

didelydoo said:

Thanks.

For calves I usually do calf raises on the leg press or 1 legged standing for high reps (20+) - My calves aren't anything impressive though as they've been neglected until recently. Try to get them at least twice a week.

Cheers mate

Interesting that you mention 'high' reps as this is what I have just started trying myself. Low reps / heavy weight haven't really put any size on my calves. Admittedly I don't have good genetics for BIG calves though



I'll try hitting them twice a week.

[Hoofy]

didelydoo said:

Thanks.

For calves I usually do calf raises on the leg press or 1 legged standing for high reps (20+) - My calves aren't anything impressive though as they've been neglected until recently. Try to get them at least twice a week.

I'm probably the wrong person to be giving advice to you but I hear seated and standing calf raises hit the calves in different ways. Standing grows the muscle generally and seated builds the body of the muscle more. Apparently. I guess it's a bit like doing hammer and standard bicep curls.

[chris watton]

OK, got my Dip Station set up, very solid for my slight frame and handles are more than comfortable. Thought I'd have trouble doing them, as I have never done them before, but managed a couple of sets of 15 straight off the bat! Perhaps I need a weighted belt?

[Digger]

Hoofy said:

didelydoo said:

Thanks.

For calves I usually do calf raises on the leg press or 1 legged standing for high reps (20+) - My calves aren't anything impressive though as they've been neglected until recently. Try to get them at least twice a week.

I'm probably the wrong person to be giving advice to you but I hear seated and standing calf raises hit the calves in different ways. Standing grows the muscle generally and seated builds the body of the muscle more. Apparently. I guess it's a bit like doing hammer and standard bicep curls.

If you maintain a fixed bend in the leg you'll be focussing on the inner calves more, straight leg, the outer. A bodybuilder / trainer who used to work at my gym and had stonking calves (also obviously on the gear) recommended sets of 30reps with light weights. Interestingly he said to finish each set on a contraction, although I've no clue what the theory or science behind that would be!?

[ambuletz]

Went in to do some lifting after having not gone for about a month
Squat 5sets of 6 100kg
Bench 5 sets of 8 40kg

Deadlift - I wanted to work up to doing 1x5 @ 100kg.. but after only 10reps using 40kg I started getting dizzy and cold sweats so I quit and left. Threw up a little in the toilet. It's never happened to me before on deadlifts and I've no idea why. I didn't each much, only 3 weetabix with milk 2hours earlier.

[didelydoo]

Hoofy said:

I'm probably the wrong person to be giving advice to you but I hear seated and standing calf raises hit the calves in different ways. Standing grows the muscle generally and seated builds the body of the muscle more. Apparently. I guess it's a bit like doing hammer and standard bicep curls.

So I hear also- I tend to do the first few sets on the leg press straight leg, and then finish off with bent legs (though still just using the claves). Saves me having to move around to other machines.

[AJLintern]

chris watton said:

OK, got my Dip Station set up, very solid for my slight frame and handles are more than comfortable. Thought I'd have trouble doing them, as I have never done them before, but managed a couple of sets of 15 straight off the bat! Perhaps I need a weighted belt?

What I do is hold a dumbbell between my legs and bend one leg to hold it in place, then bend the other up as I begin the dip. I guess this only works up to a certain weight though as it become difficult to grip!

[chris watton]

AJLintern said:

hat I do is hold a dumbbell between my legs and bend one leg to hold it in place, then bend the other up as I begin the dip. I guess this only works up to a certain weight though as it become difficult to grip!

Cheers, I'll try that - just did 25 Dips, I like them!

I was thinking about getting something like this, as I did 18 reps for pull ups yesterday:

http://www.amazon.co.uk/dp/B00IWMCO20/ref=wl_it_dp...

[didelydoo]

chris watton said:

Cheers, I'll try that - just did 25 Dips, I like them!

I was thinking about getting something like this, as I did 18 reps for pull ups yesterday:

http://www.amazon.co.uk/dp/B00IWMCO20/ref=wl_it_dp...

Weight plate in a ruck sack will also do the job.

[Pvapour]

Digger said:

Hoofy said:

didelydoo said:

Thanks.

For calves I usually do calf raises on the leg press or 1 legged standing for high reps (20+) - My calves aren't anything impressive though as they've been neglected until recently. Try to get them at least twice a week.

I'm probably the wrong person to be giving advice to you but I hear seated and standing calf raises hit the calves in different ways. Standing grows the muscle generally and seated builds the body of the muscle more. Apparently. I guess it's a bit like doing hammer and standard bicep curls.

If you maintain a fixed bend in the leg you'll be focussing on the inner calves more, straight leg, the outer. A bodybuilder / trainer who used to work at my gym and had stonking calves (also obviously on the gear) recommended sets of 30reps with light weights. Interestingly he said to finish each set on a contraction, although I've no clue what the theory or science behind that would be!?

straight leg & pointing toes in hits outer pretty good, most people are ok with development of inner head, nearly always outer head that needs to be hit, loads of stretching is really good for calves to, you'll find they start further down your leg after a while (foot flat against a wall and pull yourself up leaving foot as flat as poss against wall works very well.

50k cycle
6k walk

Arnie advocated super heavy sets for growth but I've always found higher reps work better, standing single foot raises 30+ reps and do them continuous absolutely kills, even after years of doing them, to hit them heavy 8-12 reps loading up a smith machine works well, find a good strong block as you'll be quite strong at these, the only time i see the bar with 200kg on it (reebok boxes break at this weight by the way)

[chris watton]

didelydoo said:

Weight plate in a ruck sack will also do the job.

Cheers

Haven't got a ruck sack, so I may as well buy the weight belt. Garage now looking very over populated with gym equipment!