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

[chris watton]

Animal said:

'Training' doesn't just have to be in the gym, have you been doing lots of stretching instead? Are you able to walk/run without pain? If so, keeping active will help you feel better. If you want to do some weird squat stuff without too much strain check out Ido Portal on YouTube. There's a little squat/stretching routine that's much harder than it looks - for me anyway!

Cheers. . yes, have been stretching as much as possible, back's definitely getting better...

[Burwood]

Just returned from Holiday in Spain (last night). Went to the gym today to see what 2 weeks of 4k cals per day and no exercise with the exception of a bit of walking and swimming. My diet comprised large amounts of Carbs. A couple of beers at lunch, more beer/wine in evening followed by great Italian food including Pizza, pasta, burgers. Mid afternoon id eat a couple of ice creams or a 1litre tub of the stuff. Net result +2lb which is probably just water weight anyway as I can't see any change at all.

Chest/Tricep today. Strength was over 90%, very little pump. Just easing back in to avoid some serious pain tomorrow.

It is interesting to see the body get into 'weight loss' state and keep it in 'Loss' despite significant and sustained surplus calories. 2 weeks is probably getting to the limit though

[chris watton]

OK, today I did a few sets of 20 back extensions, which didn't feel too bad at all. Then I did a few sets of wide grip behind the neck pull ups - just to make sure I don't go too stale.

Also, my wife, feeling sorry for me, ordered that leg press/hack squat machine for me! So I can still give my legs a good heavy workout while my back completely heals.

[Johnny]

Quick but at home before a day at the seaside.

5x10 Ab Rollouts
5x10 Curls
5x10 Hammer Curls

Out again in the AM but will get to the gym for legs first.

Glad the back is getting better Chris

[smiffy180]

The heat is killing me.
Gym is 3rd floor/top floor of a mill too to make it worse, get to the top and walk in like I've just finished a workout
Strength is being sapped, 220 squat felt like the usual 240-250.
Any suggestions to help combat this?
I'm guessing up water more prior to workout?

[Burwood]

smiffy180 said:

The heat is killing me.
Gym is 3rd floor/top floor of a mill too to make it worse, get to the top and walk in like I've just finished a workout
Strength is being sapped, 220 squat felt like the usual 240-250.
Any suggestions to help combat this?
I'm guessing up water more prior to workout?

I find wearing little or no clothes helps. A thong of mankini

[chris watton]

Johnny said:

Glad the back is getting better Chris

Thanks, Johnny . It's funny, when I hurt it last Friday, I felt as if I'd never be able to train again! What a difference a weeks' rest makes!

smiffy180 said:

The heat is killing me.
Gym is 3rd floor/top floor of a mill too to make it worse, get to the top and walk in like I've just finished a workout
Strength is being sapped, 220 squat felt like the usual 240-250.
Any suggestions to help combat this?
I'm guessing up water more prior to workout?

What about a floor standing fan aimed right at you? This really works for me - also I cannot wear anymore than a vest for my upper body when it's hot/humid. Oh, and copious amounts of cold water to drink.

[Johnny]

Didn't get time to hit the gym for legs as I wanted so made do with what I have at home.

5x10 Standing DB Press
5x10 Lat Raises
5x8-10/Side Rear Delt Flys
5x10 Front Raises

All with the 16s.

[smiffy180]

chris watton said:

What about a floor standing fan aimed right at you? This really works for me - also I cannot wear anymore than a vest for my upper body when it's hot/humid. Oh, and copious amounts of cold water to drink.

Not an option unfortunately unless I buy one
Bigger water bottle me thinks then

[chris watton]

smiffy180 said:

Not an option unfortunately unless I buy one
Bigger water bottle me thinks then

If I were as committed as you in your strength programme, I would buy one. Having air circulating around you when training heavy (although my heavy is your light warm ups..) does make all the difference at times.

---

OK, I did a full blown workout today. never meant to, just wanted to check the water to see if I would have any problems, lower back-wise. I didn't go anywhere near my 1RM's though, mainly 60-85% in higher rep ranges and/or less rest between sets.

Bench Press - 6 sets of 12-6 reps (4x12, 1x10, 1x6)
Incline Bench Press - 4x12
DB Chest Fly - 4x12 (with 10 second pause rests in-between sets)
DB Pullover (lay across bench) - 4x12-8 reps

Wide Grip Pull Up (bar behind neck) - 5x10
One Arm DB Row - 4x12-10 reps
Seated Pulley Row - 4x12

Loved it, feel much better. I know feel very lazy if I don't do a decent workout..

[mcelliott]

Good week of training this week, albeit with more recovery in mind. Tuesday was a nice steady ride on the bike - 43km, 500m of climbing followed by some pull ups and dips at home. Wednesday was more pull ups and what-not. Thurs was a hilly group ride - 48km and nearly 800m of climbing. This afternoon was the first visit to the gym in about a week, and as I discovered, doing 450km bike rides does nothing for your ability on the bench press. Struggled to get any reps out of 110kg. Lost a fair amount of muscle over the last couple of weeks - very very lean but look quite flat.

Sunday's nutter ride got me into the Hall of Fame on the High Roulers society. I think one of only 400 (officially) worldwide ever to do such a mental thing.

[bigandclever]

Today's spinbike afternoon was brought to me by the films "Die Hard", "Die Hard 2- Die Harder" and "Die Hard With A Vengeance" ... no idea how far I (didn't) travel, but it was a solid 6 hours pedalling and testing out my ironman nutrition.

[smiffy180]

chris watton said:

If I were as committed as you in your strength programme, I would buy one. Having air circulating around you when training heavy (although my heavy is your light warm ups..) does make all the difference at times.

I've already left some gym equipment there, they should be paying me membership!
I'll have a look into it

[Johnny]

Great leg session with a mate and my old PT again

Leg Press 1x10@240/280/320/360/360, 1x6@400, 2x3@440kg Superset with 40kg DB Shrugs
Raised Sumo Deadlift with 40kg DB 5x10

I don't think I've ever gone much over 300kg, so 440 was huge for me. Took a bit of assistance to get going but was ok once moving.

400 was fine just me. Amazing what you can do with some decent motivation.

Arms in the morning.

[Johnny]

Arms this morning. Feeling strong.

6x10-15 Bodyweight Dips
2x8, 3x6, 2x4 French Press EZ Bar @50kg
Tricep Rope Pushdown Dropset x3 10@40/35/30/25/20kg
Barbell Curls 5x8@40kg
Hammer Curls 5x12@22kg

Edited by Johnny on Sunday 12th June 22:32

[mcelliott]

Yesterday morning just a 20km test ride on the new bike, nice to spin the legs out, followed by some pull ups at home. Gym this morning, nothing major to report, strength levels slowly creeping up. Then this evening an hour and a half blast on the bike - legs felt great.

A quick pic of my current condition - a little flat but quite lean. https://www.instagram.com/p/BGkV_bOsf4T/?taken-by=...

p.s. Well done Johnny - looks like training's going great!

[Animal]

Finished my first week of 5/3/1 with deadlifts:

100kg x 3
112.5 x 3
127.5 x 7 (pretty easy)

Snatch grip high pull 3x10 nice and light without much weight on the bar.

Finished with some dragon flags and pulled a muscle in my neck after a couple of reps!

Luckily I'm a quick healer as I'm squatting tonight...

[Johnny]

mcelliott said:

Yesterday morning just a 20km test ride on the new bike, nice to spin the legs out, followed by some pull ups at home. Gym this morning, nothing major to report, strength levels slowly creeping up. Then this evening an hour and a half blast on the bike - legs felt great.

A quick pic of my current condition - a little flat but quite lean. https://www.instagram.com/p/BGkV_bOsf4T/?taken-by=...

p.s. Well done Johnny - looks like training's going great!

Looking good mate!

Cheers, it's going well!

A couple of much needed days off (ish) yesterday and today.

100 Push Ups (2x50)and 5x10 Hammer curls (doubles) upon waking. Maybe a run if I'm home early enough tonight.

I'm amazed my legs haven't hurt more after the weekend. My hams feel tight but they're just not that sore...

Legs again tomorrow!

[smiffy180]

Last few days have been hectic so no training, diets been so so but weight is stable so can't be going too far wrong.
I guess a mini deload so to speak which never does any harm

In about a Weeks time I'll be doing some walking (shock horror I know) thanks to this little..... Big beauty

10 weeks old and that big!
Newfoundland x Old English Sheep Dog so going to be quite large
Hopefully get me in routine too, running a business from home has got me lazy in regards to waking up

Also trying a new deadlift program which looks interesting, kind of like 5/3/1 method so hopefully see progress on it

[Johnny]

Legs this morning:

Squats 4x8@80kg, 4x4@100kg, 2x10@60kg
Leg Ext. 5x8@60kg
Ham Curls 5x8@45kg

Wasn't a good session. Felt odd, squat form felt ste. Legs fatigued still from the weekend I think...

Chest before work this evening.