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

[chris watton]

didelydoo said:

Today>

Standing strict: 75kg 7,7,7,7,9
BHN Smith: 80kg 4x failure
Lat raise: 4x Failure
CG bench: 100kg, 4xfailure
Cable tris: 6 sets failure (3 overhand, 3 under)
Posing practice.

Done. Changing my split for next week to bring up lagging parts.

Never thought about doing underhand cable tris - will give them a go next week.

[didelydoo]

chris watton said:

Never thought about doing underhand cable tris - will give them a go next week.

Definitely worth a go- feels like a totally different exercise to overhand! Have to drop the weight down a fair bit though as it's a bit harder.

[chris watton]

didelydoo said:

Definitely worth a go- feels like a totally different exercise to overhand! Have to drop the weight down a fair bit though as it's a bit harder.

Will give them a go - starting with 20kg and work up until I can just about do 12 reps.

I started really light on low pulley lat raises, as I had never done them before, and it's best to nail form and full ROM before anything else, I think.

[MC Bodge]

MC Bodge said:

I tried this Carry, Run & Press workout for the first time the other night.

I used a 50Kg bag for the carries, and a 30Kg (I should have gone heavier) for the clean & press.

I sweated a bit.

I did this again last night.

The carries felt slightly easier.

[chris watton]

Last session of the week, lower body today. I was done by the end of the first two exercises!

Box Squats (paused at bottom)- 5 x 12-8 reps
Static DB Lunges - 4 x 12-8 reps
Lying Hamstring Curls - 4 x 14-12 reps
Standing BB Calf Raises - 5 x 15-10 reps

SLDL - 3 x 10/6/4 reps
Good Mornings - 3 x 10/6/4 reps

I then tried three sets of reverse grip tri push downs - very different feeling to standard push downs (only went up to 25kg for 12 reps). May need to get an EZ pulley bar, as the straight bar hurt my wrists slightly, or it could just be that I'm not used to that position...

ETA - because I'm 49, I feel I would like to see my mid-section slightly 'ripped' before it becomes even harder to achieve. With this in mind, I changed my diet, and every day this week I have had:

Breakfast - 9am - 1 scoop each of casein and whey ON powder with 300ml of semi skimmed milk (plus multi vit and other supps..
Pre workout - 12pm - half a scoop of casein and 1 rounded scoop of whey powder in 300ml of semi skimmed milk (with L-Glutamine, HMB, creatine and Beta Alanine), plus 1 banana
Post workout - 3pm - 1 rounded scoop of whey powder and half a scoop of dextrose powder in 250mm of water
Tea - 6pm - 2 x salmon fillets, 125g of wholegrain rice, 100g of cottage cheese, 6 small tomatoes and half a lemon squeezed over the salmon and a teaspoon of virgin avocado oil in the rice. Glass of water.
Before bed - 1 scoop of casein powder with 200ml semi skimmed milk (would it be better if I used water instead)?

Must try something different for tea next week...

Edited by chris watton on Friday 13th May 15:17

[Johnny]

6x10-15 Bodyweight Dips
2x8, 2x6, 3x4 DB French Press EZ Bar @50kg
6x10 Overhead Rope Ext. @27.5/30kg
Superset x5:
Single Arm Tricep ext. x10/side @6.25kg
Tricep Straight Bar Pushdown x8
@30kg (Failed on last set)
Barbell Curls 2x15@20kg, 2x10@30kg, 2x6@40kg
Preacher Curls 5x10@30kg

Barbell Russian Twists 3x20 Bar + 20kg

[didelydoo]

Today>

Romanian deads: 10x 100,140,160,160,160
Ham curls: 3 heavy sets, 3 med, 3 1 leg.
Leg press: 10x 200,300,300
Leg ext: 3 med, 3 left leg
Calf press: 5 sets

Focus on hams rather than quads. Left leg isn't firing properly in the glute/ham. Will rectify, as it's beginning to hurt.....

[smiffy180]

I got up to this


Followed by a 2 hour sports massage/physio. I nearly cried like a little girl

[mcelliott]

Some great sessions on the bike Tuesday and Thursday, ok not so great Tuesday, a little bit tired but still quite pleased. Thursday group ride with the guys. Still doing pull ups and dips at home, awesome session at the gym yesterday. New flat bench dumbbell press using the 95 pounders for 4 reps. Well chuffed.

Tomorrow easy group ride with the Sunday crew just spinning the legs out, and then I must get an early night.

[chris watton]

Another Bench Press PB today! Managed 135kg, so am very pleased with that - see if I can get up to 140 next..

Bench Press:
3x5 warm up
1x3 with 100kg
1x2 with 110kg
1x1 with 120kg
1x1 with 135kg
1x1 with 130kg
1x3 with 120kg
1x5 with 115kg
1x6 with 110kg
1x8 with 105kg
1x9 with 100kg

Incline Bench Press - 3 x 12 reps
DB Pullovers - 4 x 12 reps

Wide Grip Pull Ups - 5 x 12-10 reps
Deadlift - 3x3
BB BOR - 4 x 12-8 reps
T-Bar Row - 4 x 12-8 reps
Seated Pulley Rows - 4 x 12-10 reps
Reverse Grip Pull Ups - 3x10

ETA - I proudly told my wife about benching 135, only for her to say she doesn't even know what that means, and asked if it was supposed to be good! lol

Edited by chris watton on Sunday 15th May 17:39

[didelydoo]

chris watton said:

Another Bench Press PB today!

ETA - I proudly told my wife about benching 135, only for her to say she doesn't even know what that means, and asked if it was supposed to be good! lol

Well done Chris! When ever I mention a PB in something to my wife, she asks if that's the one where you lift it over your head

For me this morning:

Bench: 1x 120,130,140,150,155kg 7x 120,120,120
Incline smith: 10x 80,90,100,100 5x100
DB floor press: 10x 30,30,30kg DB's
Cable fly: 3 sets
Press ups: 3 sets

Not benched for a bit, almost squashed my self with the 155, went all lopsided as I lost my line. Few weeks and i'll be back on form with them. Would like 175-180 in the next 8-10 weeks.

[chris watton]

didelydoo said:

Well done Chris! When ever I mention a PB in something to my wife, she asks if that's the one where you lift it over your head

For me this morning:

Bench: 1x 120,130,140,150,155kg 7x 120,120,120
Incline smith: 10x 80,90,100,100 5x100
DB floor press: 10x 30,30,30kg DB's
Cable fly: 3 sets
Press ups: 3 sets

Not benched for a bit, almost squashed my self with the 155, went all lopsided as I lost my line. Few weeks and i'll be back on form with them. Would like 175-180 in the next 8-10 weeks.

Thank you! I am guessing your wife isn't interested in trying a bit of light training either? lol

I don't think I'll ever get to a 175 bench, but if I ever get to double bodyweight, I'd be more than happy.

Regarding the Incline Bench, how far can you lower the bar? I ask because I seem to have trouble getting the bar below my chin, it seems I cannot get my arms to go any lower in that position without pain!

[didelydoo]

chris watton said:

Thank you! I am guessing your wife isn't interested in trying a bit of light training either? lol

I don't think I'll ever get to a 175 bench, but if I ever get to double bodyweight, I'd be more than happy.

Regarding the Incline Bench, how far can you lower the bar? I ask because I seem to have trouble getting the bar below my chin, it seems I cannot get my arms to go any lower in that position without pain!

Oddly, she seems to be getting into exercise a bit now- she's got a baby dumbbell set and does stuff each day. Came back from taking the kids out yesterday, and she'd prepped her meals for the week in Tupperware boxes! I must be rubbing off on her

Bar on incline touches my chest- if you're struggling, try pulling your shoulder blades tight together , may help pull the bar down a bit. If not, then just do what's comfy, or open your grip width a bit maybe?

[TheBALDpuma]

I haven't been posting much lately, but still working as hard as ever. I've just moved house so it's all been a bit hectic the last few weeks.

Training has been a bit st the last few weeks too, but tapering should still take me up to the 29th well when it's the Yorkshire North-East powerlifting comp. Got one heavy DL session, on heavy squat, and 2 heavy bench sessions left. Then it's openers only, then comp. Looking forward to it.

[chris watton]

didelydoo said:

Oddly, she seems to be getting into exercise a bit now- she's got a baby dumbbell set and does stuff each day. Came back from taking the kids out yesterday, and she'd prepped her meals for the week in Tupperware boxes! I must be rubbing off on her

Bar on incline touches my chest- if you're struggling, try pulling your shoulder blades tight together , may help pull the bar down a bit. If not, then just do what's comfy, or open your grip width a bit maybe?

My wife steadfastly refuses to even hold a dumbbell! I even bought her a woman's workout book, never even picked it up. Although to be fair, she is slim anyway..

Thank you for the advice on the Incline, I will do more warm up sets with lighter weight (as I do with flat Bench), to see if that helps, as I have already tried alternative spacing of grip.

[BlackST]

Tried out my 1RM on deadlifts last night and got out 200kg quite easily.
I can do 150kg for 6 reps so I weren't sure what to go for.
Pretty happy

[chris watton]

BlackST said:

Tried out my 1RM on deadlifts last night and got out 200kg quite easily.
I can do 150kg for 6 reps so I weren't sure what to go for.
Pretty happy

Well done, BlackST with the 200kg Deadlift!

Arms and shoulders today, was tough going after yesterday's session..

Strict BB Press - 8 x 5 reps
Low Pulley Lat raises - 4 x 12 reps
Wide Grip Upright Rows - 3 x 10/8/6 reps
Face Pulls - 4 x 12 reps

Close Grip Bench - 4 x 12-6 reps
EZ Preacher Curls - 4 x 12-8 reps

Superset:
Triceps Rope Push Downs - 3 x 12-8 reps
DB Hammer Curls - 3 x 12-8 reps

Superset:
Reverse/underhand Grip Triceps Press/push downs - 3 x 10-8 reps (couldn't do 12 because wrists were hurting too much by the end)
Reverse Grip Curls - 3 x 10-8 reps

Incline DB Curls - 4 x 12-7 reps

Edited by chris watton on Monday 16th May 16:09

[BlackST]

Cheers Chris. Congrats on the 135kg bench. Do you think you could lift more if you only done a couple of warm up sets then went for a bigger number?

[chris watton]

BlackST said:

Cheers Chris. Congrats on the 135kg bench. Do you think you could lift more if you only done a couple of warm up sets then went for a bigger number?

Cheers

I don't think so, I find that I need to have a few sets with low reps to warm up properly. I love the sets afterwards, too, as I find (due to potentiation)? doing more reps with heavier weight easier.

[AntiLagGC8]

I've been training for the past 5/6 months after a year off, needless to say I need to lose weight.

Zero carb is going to be the order of the day for a while with as much as intensity as I can muster until I get lean.



Tonight was shoulders and triceps and tomorrow is my favourite day, leg day!