What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
I only got up to 170 on my Deadlift, so you're way ahead of me in the strength department. I wanted to get to 180 by the end of 2015, but I hurt my lumbar region when Squatting a few months back (probably didn't warm up enough with hindsight..), and since then I have been slowly trying to get the weight back up (The main reason I bought a hyperextension bench)
Deadlift seems to be going well for me. Squat is a bit behind. Haven't tested recently but I would guess 135 maybe. My bench is embarrassing...but slowly improving!Just wish I could do something about ma belly! (obviously it's in no way my fault and totally down to factors beyond my control...like my inability to put down the fork.)
Did squats and OHP today after having not gone gym for almost 2months (was on holiday for 1 of those). Feel weak as hell even when I chose to do a lighter weight. I can usually manage 5x5 120kg squats but doing 7x4 @80kg felt enough for me, I could really feel it working my stomach (core?). Did notice a little wobble on the last 1-2 reps the last 2 sets.
With OHP I can usually manage 7x5 for 30kg but only managed 4x4, despite my best efforts to do it with good form my arms were very wobbly.
With OHP I can usually manage 7x5 for 30kg but only managed 4x4, despite my best efforts to do it with good form my arms were very wobbly.
Had a mad rushed session today. Parents rang to say they'd be over in about an hour and a half, so I figured I'd try and get my session in before they came, instead of after. This meant very little rest in-between sets (30 seconds mostly, or however long it took to add weight to barbell/dumbbell), I was spent by the end, but still an enjoyable, if painful challenge!
Standing BB press - 4 sets of 12-8 reps
Low Pulley Lateral raises - 4 sets of 12-10 reps (each side)
Heavy Upright Rows – 3 sets of 10, 6, 4 reps
Push press – 3 sets of 6, 4, 2 reps
Standing BB Curls – 4 sets of 16-8 reps (with the 'Bicep Blaster' - I highly recommend this piece of equipment!)
Close grip Bench Press – 4 sets of 12-7 reps
Seated Incline DB Curls – 4 sets of 12-8 reps
Triceps Rope Push Downs – 4 sets of 12-8 reps
Reverse grip Pull Ups - 3 sets of 12 reps
Dips - 3 sets of 20-16 reps
Wrist Curls - 4 sets of 20-12 reps
Crunches - as many as I could muster before parents arrived...1 hour, 10 minutes!
Couldn't speak for the 10 minutes after the workout!
Standing BB press - 4 sets of 12-8 reps
Low Pulley Lateral raises - 4 sets of 12-10 reps (each side)
Heavy Upright Rows – 3 sets of 10, 6, 4 reps
Push press – 3 sets of 6, 4, 2 reps
Standing BB Curls – 4 sets of 16-8 reps (with the 'Bicep Blaster' - I highly recommend this piece of equipment!)
Close grip Bench Press – 4 sets of 12-7 reps
Seated Incline DB Curls – 4 sets of 12-8 reps
Triceps Rope Push Downs – 4 sets of 12-8 reps
Reverse grip Pull Ups - 3 sets of 12 reps
Dips - 3 sets of 20-16 reps
Wrist Curls - 4 sets of 20-12 reps
Crunches - as many as I could muster before parents arrived...1 hour, 10 minutes!
Couldn't speak for the 10 minutes after the workout!
Edited by chris watton on Thursday 28th January 16:09
militantmandy said:
Deadlift seems to be going well for me. Squat is a bit behind. Haven't tested recently but I would guess 135 maybe. My bench is embarrassing...but slowly improving!
Just wish I could do something about ma belly! (obviously it's in no way my fault and totally down to factors beyond my control...like my inability to put down the fork.)
I spent 3-4 months on 1200 calories per day when I first started, that worked, the belly soon went! Just wish I could do something about ma belly! (obviously it's in no way my fault and totally down to factors beyond my control...like my inability to put down the fork.)
chris watton said:
militantmandy said:
Deadlift seems to be going well for me. Squat is a bit behind. Haven't tested recently but I would guess 135 maybe. My bench is embarrassing...but slowly improving!
Just wish I could do something about ma belly! (obviously it's in no way my fault and totally down to factors beyond my control...like my inability to put down the fork.)
I spent 3-4 months on 1200 calories per day when I first started, that worked, the belly soon went! Just wish I could do something about ma belly! (obviously it's in no way my fault and totally down to factors beyond my control...like my inability to put down the fork.)
ambuletz said:
you lifted seveeral times a week and ate only 1200cals? how did you have the energy?
I had a lot of fat - at that time I was mostly training only three times per week. With hindsight, it probably wasn't ideal, but when I was hungry, I just felt the folds of fat around my midriff and told myself I don't need to eat until the next day. It worked - wouldn't recommend it though...ETA - the 1200 calories was what MFP recommended at the time.
Edited by chris watton on Thursday 28th January 16:37
Training continues to go really well - two brutal turbo sessions Tuesday and Wednesday - one on Zwift and the other a turbo class. Tonight a short, fast, hilly ride - legs felt surprisingly good despite the aforementioned. Strong at the gym too, little home workout tonight after the ride - 100 pull ups, over 200 dips including a final monster set of 70.
Feeling a bit bloated - maybe too many carbs really blowing me up. Something to work on. Still reasonably cut though.
https://www.instagram.com/p/BA-UuuBMf2D/?taken-by=...
Feeling a bit bloated - maybe too many carbs really blowing me up. Something to work on. Still reasonably cut though.
https://www.instagram.com/p/BA-UuuBMf2D/?taken-by=...
Today was kind of a PB session for me.
Worked up to 225 squat (which I do 5x a week)
Overhead went south quickly, couldn't push press or strict press for the life in me, dropped the weight and did 3x10 to do something.
Went onto bench expecting it to go crap as well.
100kg felt heavy, 120 felt good, 140 flew up then hit a 160 paused which is a bodyweight PB
Had 180 in me today I rekon as well which I'm really pleased with as I've had hell with rotator cuff on bench last few months.
Worked up to 225 squat (which I do 5x a week)
Overhead went south quickly, couldn't push press or strict press for the life in me, dropped the weight and did 3x10 to do something.
Went onto bench expecting it to go crap as well.
100kg felt heavy, 120 felt good, 140 flew up then hit a 160 paused which is a bodyweight PB
Had 180 in me today I rekon as well which I'm really pleased with as I've had hell with rotator cuff on bench last few months.
chris watton said:
Was thinking about getting a pair of gravity boots for use after training. Are they worth getting, does anyone else use them?
I bought some of these - http://www.powerhouse-fitness.co.uk/bodymax-gravit... in one of the sales.They get a little painful after about three minutes of dangling about, have been persevering in the hope they would get better, it might just be my skinny legs.
Still good fun, and can be interesting getting on and off after a workout
PhillW said:
I bought some of these - http://www.powerhouse-fitness.co.uk/bodymax-gravit... in one of the sales.
They get a little painful after about three minutes of dangling about, have been persevering in the hope they would get better, it might just be my skinny legs.
Still good fun, and can be interesting getting on and off after a workout
Cheers They get a little painful after about three minutes of dangling about, have been persevering in the hope they would get better, it might just be my skinny legs.
Still good fun, and can be interesting getting on and off after a workout
Because I train alone, this is what worried me about hanging upside down - would I have the energy to lift my torso up and unclip the boots from the bars after a workout - or would I just be left hanging for a few hours until someone arrived home from work!
Johnny said:
Yeahhh. Well, I'm feeling it now
Pretty sure my legs have stopped working.
That's serious commitment! It makes me feel slightly better than you're ruined now. Pretty sure my legs have stopped working.
ETA - I'm pretty sure I could do that actually but the 5 sets of 10 at 100 would be absolute murder. I would definitely need a vomit bucket and probably a hug after.
militantmandy said:
Johnny said:
Yeahhh. Well, I'm feeling it now
Pretty sure my legs have stopped working.
That's serious commitment! It makes me feel slightly better than you're ruined now. Pretty sure my legs have stopped working.
ETA - I'm pretty sure I could do that actually but the 5 sets of 10 at 100 would be absolute murder. I would definitely need a vomit bucket and probably a hug after.
I'm starting to think the additional long pause squats & cycling yesterday were not the best idea...
All praise the hand rails in the disabled cubicle!
Lower body day. I wanted to see where I am up to on Squats/Box Squats, so concentrated on those for a lot of the time. Legs are very wobbly now, though..
Warm up Full Squats - 3 sets of 8 with 50/60/80kg
Box Squats - 5 sets of 5 reps with 100/110/120/130/140kg
1 set of 1 reps (same set included 2 failures, the first was a half squat, the third I couldn't get back up from bench) with 150kg
1 x Drop set of 10 reps with 120kg
1 final set of full Squats of 12 reps with 100 kg (thought I was gonna have a heart attack at this point..)
DB Lunges - 4 sets of 12-10 reps
Hamstring Curls (lying) - 4 sets of 20-12 reps
Calf Raises (standing, BB) - 4 sets of 15 reps
SLDL - 3 sets of 10, 6 and 4 reps
Good Morning - 3 sets of 10, 6 and 4 reps
Hyperextensions - 2 sets of 20 reps
Hanging Crunches
ETA - I now feel well and truly f
ked!
Warm up Full Squats - 3 sets of 8 with 50/60/80kg
Box Squats - 5 sets of 5 reps with 100/110/120/130/140kg
1 set of 1 reps (same set included 2 failures, the first was a half squat, the third I couldn't get back up from bench) with 150kg
1 x Drop set of 10 reps with 120kg
1 final set of full Squats of 12 reps with 100 kg (thought I was gonna have a heart attack at this point..)
DB Lunges - 4 sets of 12-10 reps
Hamstring Curls (lying) - 4 sets of 20-12 reps
Calf Raises (standing, BB) - 4 sets of 15 reps
SLDL - 3 sets of 10, 6 and 4 reps
Good Morning - 3 sets of 10, 6 and 4 reps
Hyperextensions - 2 sets of 20 reps
Hanging Crunches
ETA - I now feel well and truly f
ked!Edited by chris watton on Friday 29th January 15:48
Chest today. Was hoping to try and go heavier on the bench but my 2 boys both blew out with hangovers so no one to spot.
Incline Bench 6x10@60kg
Decline DB Press 6x10@30kg/side
DB Press 6x8@30kg/side
Press Pullover@12kg/DB Press@12kg
Incline DB Flys 5x10@ 16kg/side
Barbell Russian Twists 3x20 Bar + 30kg
Still, felt like a really good session and got a lovely pump on from the first set
https://instagram.com/p/BBNNCeuxaVy/
Incline Bench 6x10@60kg
Decline DB Press 6x10@30kg/side
DB Press 6x8@30kg/side
Press Pullover@12kg/DB Press@12kg
Incline DB Flys 5x10@ 16kg/side
Barbell Russian Twists 3x20 Bar + 30kg
Still, felt like a really good session and got a lovely pump on from the first set
https://instagram.com/p/BBNNCeuxaVy/
ViperPict said:
Very hard set of squats last night:
15 x 185kg
Closing in on 20 reps with 1.5 times bodyweight - always been a life-time goal!
Also:
Dumbbell shoulder press: 10 x 42.5kg, 6 x 47.5kg
Bent-over barbell rows: 10 x 155kg
Pretty amazing numbers there!15 x 185kg
Closing in on 20 reps with 1.5 times bodyweight - always been a life-time goal!
Also:
Dumbbell shoulder press: 10 x 42.5kg, 6 x 47.5kg
Bent-over barbell rows: 10 x 155kg
Had a double session yesterday as I've decided to drop Friday as a lifting day to do some more cardio. Don't really have time to do both on the same day. So Saturday had all of Fridays stuff in it too.
DL - 4 sets of 3 @ 85% (bumped up to 150)
Squats - 4 sets of 8 @ 80%
Bench - 5 sets of 6 @ 85%
Had a wee food break then did a load of front squats and overhead press.
Really enjoyed it. Everything felt pretty good. Bench finally feels like its starting to get better and (perhaps related) my OHP is feeling great.
Chest and back today..
Warm ups - bike rollers, hyperextensions and a light set of DB presses - took ages to warm up, bloody freezing!
Bench Press (Also felt good on these today - you know the feeling when you lift the bar from the rack and it feels a lot lighter than usual - but I thought I'd pump out the reps rather than going heavier with less reps today):
1 warm up set of 12 reps (75kg)
6 sets of 8 reps (85-95kg)
1 set of 5 reps with 100kg
1 set of 2 reps with 110kg
Incline Bench - 4 sets of 12-8 reps
DB Pullovers - 4 sets of 16-10 reps
BB Bent Over Row - 4 sets of 12-8 reps
Wide Grip Pull Ups (bar to back of neck) - 6 sets of 10-5 reps (first two sets of 5 reps without assistance followed by 4 sets with help from resistance band)
Lat Pull Down (bar to chest) - 3 sets of 10 reps
Deadlift (Did warm up sets of Hyperextensions and Leg Curls beforehand) - 3 sets of 10, 6 and 4 reps
Hanging Crunches - 3 sets of 25-20 reps
Warm ups - bike rollers, hyperextensions and a light set of DB presses - took ages to warm up, bloody freezing!
Bench Press (Also felt good on these today - you know the feeling when you lift the bar from the rack and it feels a lot lighter than usual - but I thought I'd pump out the reps rather than going heavier with less reps today):
1 warm up set of 12 reps (75kg)
6 sets of 8 reps (85-95kg)
1 set of 5 reps with 100kg
1 set of 2 reps with 110kg
Incline Bench - 4 sets of 12-8 reps
DB Pullovers - 4 sets of 16-10 reps
BB Bent Over Row - 4 sets of 12-8 reps
Wide Grip Pull Ups (bar to back of neck) - 6 sets of 10-5 reps (first two sets of 5 reps without assistance followed by 4 sets with help from resistance band)
Lat Pull Down (bar to chest) - 3 sets of 10 reps
Deadlift (Did warm up sets of Hyperextensions and Leg Curls beforehand) - 3 sets of 10, 6 and 4 reps
Hanging Crunches - 3 sets of 25-20 reps
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