What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
AntiLagGC8 said:
Sheesh if only that was my problem! I'm nearly twice his weight and 5'11 although I've never been below 80kg in my adult life!
He sounds in desperate need of the food and training you've recommended!
I know - I keep trying to get him to eat more food, impressing the importance of feeding any gains he will have from working out, with his sky-high metabolism.He sounds in desperate need of the food and training you've recommended!
As for me, I am stuck with 2000 calories or slightly less per day (but I am 50 this year..) and weight is stabilised at 73.5kg - but I think I still have some way to go to remove the last bits of fat around my waist
On a personal note, my arms have been stuck at 16" for ages, but all of a sudden, they've started to grow slightly again. I took these (crap pics) last night:
I diet on about 3,500 calories a day and that works for me.
Keep up the good work!
Looking good there Chris, decent sized arms for your bodyweight. Always hard to gain size and stay tight in the mid section! As for me, my first gym session since my big ride on Monday/Tuesday. Feeling and looking a bit flat, and well down on strength. Reckon the 11,000 calorie burn during the ride might have something to do with it. Continue to eat and rest.
in the spirit of sharing i just snapped these, cold and with s
t light. weighing 75kg (I'm 5ft 8) now dripping wet. I don't think i'm going to drop any more weight-my wife thinks I'm too veiny and looking vaunt in the face. I was 95kg 18 months ago lol. Purely as a bench mark, I have benched 165kg before at a body weight of 92. I am not sure what i could do now because my gym only has 130 odd on a smith machine. I can do that easily. If I guessed which is BS really i am sure i could bench 140kg. The biggest DBs in the place are now only 40kg and i can do incline bench 4 sets for 10 reps. pretty spent after that. Incline fly's strict up to 30kg. seated shoulder press with 32s. I have a very dodgy back so i do not squat at all, i leg press and lunge etc. 47 yo now. Overall my body looks a lot like Mcs and I'm similar age. I probably have the younger wife though 
t light. weighing 75kg (I'm 5ft 8) now dripping wet. I don't think i'm going to drop any more weight-my wife thinks I'm too veiny and looking vaunt in the face. I was 95kg 18 months ago lol. Purely as a bench mark, I have benched 165kg before at a body weight of 92. I am not sure what i could do now because my gym only has 130 odd on a smith machine. I can do that easily. If I guessed which is BS really i am sure i could bench 140kg. The biggest DBs in the place are now only 40kg and i can do incline bench 4 sets for 10 reps. pretty spent after that. Incline fly's strict up to 30kg. seated shoulder press with 32s. I have a very dodgy back so i do not squat at all, i leg press and lunge etc. 47 yo now. Overall my body looks a lot like Mcs and I'm similar age. I probably have the younger wife though Edited by Burwood on Saturday 21st May 17:40
Edited by Burwood on Saturday 21st May 17:45
Edited by Burwood on Saturday 21st May 17:48
Edited by Burwood on Saturday 21st May 17:58
mcelliott said:
Looking very good too - great shape fella. Mid-70kg is where it's at!
Absolutely! You look great, Burwood, very impressive!
OK, because I have the last session in my 16 week DL program tomorrow (heavy, not looking forward to it..), I though that I would do chest and some back work today, and concentrate mainly just on Deadlifting tomorrow, so I did:
Bench Press - Around 10 sets in the 12-1 rep range from 70-135-90kg (pyramiding). I tried a 137.5kg half way through, but failed - but in all honesty, I didn't feel nowhere near as strong as I did when I last tried the 135kg, so I'll give it another 2-3 weeks before trying again. (and I have cut calories down further all week, having water and not milk with my protein shakes, so perhaps that may have had an effect, I don't know..)
Incline Bench - 4 x 12-7 reps
DB Pullovers - 4 x 12-8 reps
One arm DB Row - 4 x 12-8 reps
T-Bar Row - 4 x 12-8 reps
While I was doing those, my step son completed his first week of his 5x5 program - in a different order as I hogged the rack for the benches:
Standing OH Press - 5x5 (up to 30kg today)
BB BOR - 5x5
Bench Press - 5x5
Squat - 5x5
Deadlift - 5x5
Pull Ups (reverse grip) - however many sets it took to get to 20 reps
He did very well today, and seems to really enjoy it.
Burwood said:
in the spirit of sharing i just snapped these, cold and with st light. weighing 75kg (I'm 5ft 8) now dripping wet. I don't think i'm going to drop any more weight-my wife thinks I'm too veiny and looking vaunt in the face. I was 95kg 18 months ago lol. Purely as a bench mark, I have benched 165kg before at a body weight of 92. I am not sure what i could do now because my gym only has 130 odd on a smith machine. I can do that easily. If I guessed which is BS really i am sure i could bench 140kg. The biggest DBs in the place are now only 40kg and i can do incline bench 4 sets for 10 reps. pretty spent after that. Incline fly's strict up to 30kg. seated shoulder press with 32s. I have a very dodgy back so i do not squat at all, i leg press and lunge etc. 47 yo now. Overall my body looks a lot like Mcs and I'm similar age. I probably have the younger wife though
That shoulder and tricep definition is great sir! t light. weighing 75kg (I'm 5ft 8) now dripping wet. I don't think i'm going to drop any more weight-my wife thinks I'm too veiny and looking vaunt in the face. I was 95kg 18 months ago lol. Purely as a bench mark, I have benched 165kg before at a body weight of 92. I am not sure what i could do now because my gym only has 130 odd on a smith machine. I can do that easily. If I guessed which is BS really i am sure i could bench 140kg. The biggest DBs in the place are now only 40kg and i can do incline bench 4 sets for 10 reps. pretty spent after that. Incline fly's strict up to 30kg. seated shoulder press with 32s. I have a very dodgy back so i do not squat at all, i leg press and lunge etc. 47 yo now. Overall my body looks a lot like Mcs and I'm similar age. I probably have the younger wife though Edited by Burwood on Saturday 21st May 17:40
Edited by Burwood on Saturday 21st May 17:45
Edited by Burwood on Saturday 21st May 17:48
Edited by Burwood on Saturday 21st May 17:58
Good lifts as well! You're definitely winning!
For me it's a good result. I'm not DD cut and I can't see myself getting there. Maybe. My will power wanes a bit. I know I wont get any bigger on my diet. I'd like to be the same condition and 5 kg heavier. The big takeaway to all is, if someone my height said they work out and weighed 12 stone, I'd have thought, pussy ( as I have never been lower than 85 before) but one lesson is the sheer volume of weight/fat that can disappear without drama and reveal an anotomical chart to behold. I'm just as strong as when I was heavier. Many thanks for the inspiration and personal mails from Ben/DD, always like reading up on MC, Chris and miss PVa input .
I'm off to Spain in a couple of days to fatten up
I'm off to Spain in a couple of days to fatten up
Burwood said:
For me it's a good result. I'm not DD cut and I can't see myself getting there. Maybe. My will power wanes a bit. I know I wont get any bigger on my diet. I'd like to be the same condition and 5 kg heavier. The big takeaway to all is, if someone my height said they work out and weighed 12 stone, I'd have thought, pussy ( as I have never been lower than 85 before) but one lesson is the sheer volume of weight/fat that can disappear without drama and reveal an anotomical chart to behold. I'm just as strong as when I was heavier. Many thanks for the inspiration and personal mails from Ben/DD, always like reading up on MC, Chris and miss PVa input .
I'm off to Spain in a couple of days to fatten up
You look great, very well done- effort definitely showing through! Glad I was able to assist I'm off to Spain in a couple of days to fatten up
Brilliant shoulder session today. Got to the gym and my mate had started, ended up doing a few things I've not tried before. Really felt it! So nice to do something new and vary it up a bit!
Superset x5:
Seated behind the neck press,smith machine x8@40kg/ Lat Raises x10@12kg
Superset x5:
EZ Bar Upright Rows x10@30kg/Front Raises x10@20kg Bar
Arnold Press 5x6-8@18kg DBs
Superset x5:
Kettlebell Shrugs x10@24kg/Overhead Lat Raise x10@8kg
(Not tried the behind the neck, or Arnold press previously)
Superset x5:
Seated behind the neck press,smith machine x8@40kg/ Lat Raises x10@12kg
Superset x5:
EZ Bar Upright Rows x10@30kg/Front Raises x10@20kg Bar
Arnold Press 5x6-8@18kg DBs
Superset x5:
Kettlebell Shrugs x10@24kg/Overhead Lat Raise x10@8kg
(Not tried the behind the neck, or Arnold press previously)
Had a strange session today, back (part 2, continuing from yesterday) and arms:
Superset:
Wide Grip Pull Ups - 4 x 16-10 (52 reps total)
Close grip Bench Press - 4 x 12-8 reps
Superset:
Seated Pulley Row - 4 x 12 reps
Standing EZ-Bar Curls - 4 x 12-8 reps
Superset:
Weighted Dips - 4 x 12 reps
Hammer Curls - 4 x 12-10 reps
Incline DB Curls - 4 x 12-8 reps (30 seconds rest between sets)
Deadlifts - 5 x 1 rep, which finished my 12 week DL program, so I have to try for a new PB in a couple of weeks.
Superset:
Wide Grip Pull Ups - 4 x 16-10 (52 reps total)
Close grip Bench Press - 4 x 12-8 reps
Superset:
Seated Pulley Row - 4 x 12 reps
Standing EZ-Bar Curls - 4 x 12-8 reps
Superset:
Weighted Dips - 4 x 12 reps
Hammer Curls - 4 x 12-10 reps
Incline DB Curls - 4 x 12-8 reps (30 seconds rest between sets)
Deadlifts - 5 x 1 rep, which finished my 12 week DL program, so I have to try for a new PB in a couple of weeks.
Yesterday gently spin on the turbo for about half an hour followed by a few sets of pull ups and dips at home. This morning just over 70km on the bike in the pissing rain, 700m of climbing, legs felt really good and back to full strength. To the gym this evening, again feeling much better. Tops off a thoroughly brutal week of exercise.
didelydoo said:
Nice squat Balders
Morning session>
Bench: 3x 120, 1x 130,140,150kg 6x 120,120,120kg
Incline Smith: 15x 60,80,80,80
DB floor press: 10x 30's, 30's , 30's
Cable Fly: 3 sets
DB fly: 3 sets
Home. Strength was down from last week, will up my calories accordingly.
Yes, great 220kg squat BP!Morning session>
Bench: 3x 120, 1x 130,140,150kg 6x 120,120,120kg
Incline Smith: 15x 60,80,80,80
DB floor press: 10x 30's, 30's , 30's
Cable Fly: 3 sets
DB fly: 3 sets
Home. Strength was down from last week, will up my calories accordingly.
DD, I note you start with 120kg Bench. Do you do lighter warm ups before that? And I bet those 120kg Benches for reps felt as light as a feather after the 150kg!
chris watton said:
Yes, great 220kg squat BP!
DD, I note you start with 120kg Bench. Do you do lighter warm ups before that? And I bet those 120kg Benches for reps felt as light as a feather after the 150kg!
Started with the Bar, then 60, the 100- 10 of each- to much to log though, so just added the working sets! If it's BB stuff, I always go bar>60>100 then what ever next. Unfortunately everything felt heavy, the 150 was by no means quick, and the 120's were a bit of an effort.... My calories are quite high, around 4000, but all very clean- I've noticed I get much stronger with dirty calories, but also get fatter. Plan is to up cals to 4500, but still keep them clean, see how that goes. Up to half a kilo of oats per day now......concerned I may turn into a horse DD, I note you start with 120kg Bench. Do you do lighter warm ups before that? And I bet those 120kg Benches for reps felt as light as a feather after the 150kg!
didelydoo said:
Started with the Bar, then 60, the 100- 10 of each- to much to log though, so just added the working sets! If it's BB stuff, I always go bar>60>100 then what ever next. Unfortunately everything felt heavy, the 150 was by no means quick, and the 120's were a bit of an effort.... My calories are quite high, around 4000, but all very clean- I've noticed I get much stronger with dirty calories, but also get fatter. Plan is to up cals to 4500, but still keep them clean, see how that goes. Up to half a kilo of oats per day now......concerned I may turn into a horse
Thanks for that. I think you consume double the calories that I have - but then, you're twice as big (and strong)!After what you said, regarding the incline Bench, I now start with the bar, and it makes a hell of a difference in allowing the bar to touch the chest through the work sets.
As I did arms yesterday, I just let rip with shoulder stuff today..
Standing BB Press - 6x5
Low Pulley Lat Raises - 4 x 12-8 reps
Wide Grip Upright Row - 3 x 10/6/3
BB Clean and Press - 5x5
Face Pulls - 4 x 12-8 reps
DB Reverse Fly's (Bent over) - 4 x 12-9 reps
BB Shoulder Shrugs - 5 x 16-8 reps
More than enough shoulder work for one day.. Then I helped my step son with his 5x5's:
Squat - 5x5 with 50kg
Bench Press - 5x5 with 45kg
BB BOR - 5x5 with 45kg
Standing BB Press - 5x5 with 25kg
Deadlift - 5x5 with 60kg
Pull Ups - 4x5
He struggles with the OH Press, but I think that's because he puts so much effort into the Bench Press.
Standing BB Press - 6x5
Low Pulley Lat Raises - 4 x 12-8 reps
Wide Grip Upright Row - 3 x 10/6/3
BB Clean and Press - 5x5
Face Pulls - 4 x 12-8 reps
DB Reverse Fly's (Bent over) - 4 x 12-9 reps
BB Shoulder Shrugs - 5 x 16-8 reps
More than enough shoulder work for one day.. Then I helped my step son with his 5x5's:
Squat - 5x5 with 50kg
Bench Press - 5x5 with 45kg
BB BOR - 5x5 with 45kg
Standing BB Press - 5x5 with 25kg
Deadlift - 5x5 with 60kg
Pull Ups - 4x5
He struggles with the OH Press, but I think that's because he puts so much effort into the Bench Press.
Edited by chris watton on Monday 23 May 16:58
didelydoo said:
chris watton said:
Yes, great 220kg squat BP!
DD, I note you start with 120kg Bench. Do you do lighter warm ups before that? And I bet those 120kg Benches for reps felt as light as a feather after the 150kg!
Started with the Bar, then 60, the 100- 10 of each- to much to log though, so just added the working sets! If it's BB stuff, I always go bar>60>100 then what ever next. Unfortunately everything felt heavy, the 150 was by no means quick, and the 120's were a bit of an effort.... My calories are quite high, around 4000, but all very clean- I've noticed I get much stronger with dirty calories, but also get fatter. Plan is to up cals to 4500, but still keep them clean, see how that goes. Up to half a kilo of oats per day now......concerned I may turn into a horse DD, I note you start with 120kg Bench. Do you do lighter warm ups before that? And I bet those 120kg Benches for reps felt as light as a feather after the 150kg!
Ever watched CT Fletcher videos https://www.youtube.com/watch?v=x5xXsdWRaFw he had an awesome diet. Lunch everyday for 20 years being 4 x big macs, 4 fries, 2 shakes and 4 apple pies. He describes himself as a non stop eating machine. Warning, the video is heavy in cussing
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