What training are you doing/have you done today? Vol.2
Discussion
Didn't make it to the gym whilst on my course Mon/Tue... Made it out for plenty of beers though.
Spent Weds chopping trees so got a bit of excercise in.
Yesterday rode Richmond Park to Box Hill loop. Worst ride I can recall. Legs were pumped after 5 miles and I struggled the rest of the 45 miles. Not happy.
Spent Weds chopping trees so got a bit of excercise in.
Yesterday rode Richmond Park to Box Hill loop. Worst ride I can recall. Legs were pumped after 5 miles and I struggled the rest of the 45 miles. Not happy.
Another 2 hour session - I don't mind, easy after being used to 6 days a week, and now down to three times a week for a while, until I heal...
Bench Press - 5 sets of 12 reps (up to 95kg) and finished with a 6th set of 9 reps with 100kg.
DB Fly's (flat bench) - 4 x 12 reps with 10 second pause rest between sets
DB Pullovers - 4 sets of 12-9 reps
Chest Dips - 4 sets of 12 reps
Wide grip pull ups (to chest) - 4 sets of 12-10 reps
Deadlift - 1x5 and 5x1
BB BOR - 3 sets of 12-8 (O/H) - 3 sets of 10-8 (U/H)
T-Bar Rows - 4 sets of 12-8 reps
Seated Pulley Rows - 4 sets of 12 reps
Wide grip pull ups (to neck) - 4 sets of 12-8 reps
Low Pulley Lat Raises - 4 sets of 12-9 reps
Face Pulls - 4 sets of 12-8 reps
Standing EZ BB Curls - 5 sets of 12-6 reps
Leg Press - 7 sets of 12-6 reps - Totally wasted by the last set.
I have been really enjoying these long workouts, although it's mostly pulling. The mid to upper back can take a hell of a lot of punishment, but my lower back is definitely still the weak spot right now. Deadlifts were a struggle even with 80% of 1RM and putting them second of the back exercises.
I have been doing 3x10 reps 3xper day of shoulder dislocations daily, as Didely suggested - getting better but still hurts when I do them. Will see what the physio days when I see him next Thursday.
Bench Press - 5 sets of 12 reps (up to 95kg) and finished with a 6th set of 9 reps with 100kg.
DB Fly's (flat bench) - 4 x 12 reps with 10 second pause rest between sets
DB Pullovers - 4 sets of 12-9 reps
Chest Dips - 4 sets of 12 reps
Wide grip pull ups (to chest) - 4 sets of 12-10 reps
Deadlift - 1x5 and 5x1
BB BOR - 3 sets of 12-8 (O/H) - 3 sets of 10-8 (U/H)
T-Bar Rows - 4 sets of 12-8 reps
Seated Pulley Rows - 4 sets of 12 reps
Wide grip pull ups (to neck) - 4 sets of 12-8 reps
Low Pulley Lat Raises - 4 sets of 12-9 reps
Face Pulls - 4 sets of 12-8 reps
Standing EZ BB Curls - 5 sets of 12-6 reps
Leg Press - 7 sets of 12-6 reps - Totally wasted by the last set.
I have been really enjoying these long workouts, although it's mostly pulling. The mid to upper back can take a hell of a lot of punishment, but my lower back is definitely still the weak spot right now. Deadlifts were a struggle even with 80% of 1RM and putting them second of the back exercises.
I have been doing 3x10 reps 3xper day of shoulder dislocations daily, as Didely suggested - getting better but still hurts when I do them. Will see what the physio days when I see him next Thursday.
Today>
Yoke walk: 110kg, 190,270,310,340,270kg
https://www.instagram.com/p/BIMj2AmhVcm/
Axle c&p: 60,80,100,110,80.
Home. Events kill you!
Yoke walk: 110kg, 190,270,310,340,270kg
https://www.instagram.com/p/BIMj2AmhVcm/
Axle c&p: 60,80,100,110,80.
Home. Events kill you!
Nice and cool today!
Bench Press - 7x12-5 reps (up to 115kg) plus 2 drops sets of 9 and 12 reps with 100/90kg)
DB Crossbench Pullover - 4x12-10 reps
DB Flyes (flat) - 4x12
Chest Dips - 4x12
Wide Grip Pull Up (bar to chest) - 4x12-10 reps
Deadlift - 5x5 (only medium weight - 130kg)
BB BOR (O/H) - 3x12-8 reps - (U/H) - 3x10-7 reps (up to 90kg)
T-Bar Rows - 4x12-8 reps (up to 80kg)
Seated Pulley Rows - 4x12 reps (up to 82.5kg)
Wide grip Pull Up (bar to neck) - 4x10-8 reps
Face Pulls (rope) - 4x12-8 reps
DB Reverse Flyes (bent over) - 4x10 reps
EZ BB Standing Curls - 4x12-6 reps
Leg Press - 5x12-8 reps
I then stayed on to help step son do his 5x5 routine.
Ordered another three pairs of 25kg Oly plates so I can free up some of the smaller plates on the leg press, so I'll have 250kg worth of 25kg plates for the press
Bench Press - 7x12-5 reps (up to 115kg) plus 2 drops sets of 9 and 12 reps with 100/90kg)
DB Crossbench Pullover - 4x12-10 reps
DB Flyes (flat) - 4x12
Chest Dips - 4x12
Wide Grip Pull Up (bar to chest) - 4x12-10 reps
Deadlift - 5x5 (only medium weight - 130kg)
BB BOR (O/H) - 3x12-8 reps - (U/H) - 3x10-7 reps (up to 90kg)
T-Bar Rows - 4x12-8 reps (up to 80kg)
Seated Pulley Rows - 4x12 reps (up to 82.5kg)
Wide grip Pull Up (bar to neck) - 4x10-8 reps
Face Pulls (rope) - 4x12-8 reps
DB Reverse Flyes (bent over) - 4x10 reps
EZ BB Standing Curls - 4x12-6 reps
Leg Press - 5x12-8 reps
I then stayed on to help step son do his 5x5 routine.
Ordered another three pairs of 25kg Oly plates so I can free up some of the smaller plates on the leg press, so I'll have 250kg worth of 25kg plates for the press
Finally got to visit the physio today, almost 2 months after hurting my back. He said it is recovering very well after pulling/poking my legs and lower back to near breaking point..
He also checked out my shoulder, and he reckons it is a rotator cuff injury. Not too bad, but need to do some light band exercises for it - I can move my right forearm out (with upper arm staying at my side) to near 60 degrees, but my bad left arm only 40 degrees.
Looks like most of routine will still be pulling focused exercises for the time being...
He also checked out my shoulder, and he reckons it is a rotator cuff injury. Not too bad, but need to do some light band exercises for it - I can move my right forearm out (with upper arm staying at my side) to near 60 degrees, but my bad left arm only 40 degrees.
Looks like most of routine will still be pulling focused exercises for the time being...
First update for a while; two weeks in France with 10 back-to-back rides. Top drawer quality, super pleased. Obviously no gym so limited myself to 120 pull ups and 250 press ups a day. Brilliant holiday, save for the fact that our car is in St Etienne awaiting repair after some d
head reversed straight into it. 
Tonight - 38km on the bike, 500m of elevation, 32kph average. 130 pull ups at home and 300 dips. Fitness 8/10, condition 7/10.
head reversed straight into it. Tonight - 38km on the bike, 500m of elevation, 32kph average. 130 pull ups at home and 300 dips. Fitness 8/10, condition 7/10.
Had a mainly power routine session today, but dialled the weight back on squats and bench press a little. Still lack the confidence to go at the heavier weights 100%..
Leg Press (warm ups) - 2x12 reps
Squats - 7x5 (only up to 120, lower back still doesn't feel right even though legs feel strong) and a drop set of 15 reps with 100kg
Bench press - 6x12-5 reps
Power Clean - 10x2 reps
BB Overhead Press - 5x20-10 reps (20 and 30kg - rotator cuff won't accept anything higher)!
Wide grip Pull Ups - 5x7-5 reps with BW+10kg and one last set of 12 reps with BW
Pendlay Row - 5x5 (up to 105kg)
Deadlifts - 6x1 (just up to 160kg - still too scared/apprehensive to go higher - injuries really knock you for six, psychologically as much as physically, it seems)
Leg Press (to make up for low weight squats) - 5x12-8 reps
Face Pulls - 4x12-10 reps
DB Lat raises (physio told me to do these with light weight) - 4x20 reps with 7kg
EZ BB Curls - 4x12-8 reps
Dips - 4x12
Meh....
Leg Press (warm ups) - 2x12 reps
Squats - 7x5 (only up to 120, lower back still doesn't feel right even though legs feel strong) and a drop set of 15 reps with 100kg
Bench press - 6x12-5 reps
Power Clean - 10x2 reps
BB Overhead Press - 5x20-10 reps (20 and 30kg - rotator cuff won't accept anything higher)!
Wide grip Pull Ups - 5x7-5 reps with BW+10kg and one last set of 12 reps with BW
Pendlay Row - 5x5 (up to 105kg)
Deadlifts - 6x1 (just up to 160kg - still too scared/apprehensive to go higher - injuries really knock you for six, psychologically as much as physically, it seems)
Leg Press (to make up for low weight squats) - 5x12-8 reps
Face Pulls - 4x12-10 reps
DB Lat raises (physio told me to do these with light weight) - 4x20 reps with 7kg
EZ BB Curls - 4x12-8 reps
Dips - 4x12
Meh....
Edited by chris watton on Wednesday 27th July 16:57
45 minute session on the turbo, interspersed with 3 really top end 5 minute efforts. God that stir fry didn't taste as good coming up as it did going down.
60 pull ups beforehand with 120 dips. Probably do a group ride tomorrow on the bike, weather permitting, and then first gym session for a few weeks on Friday, which I'm very much looking forward to.
60 pull ups beforehand with 120 dips. Probably do a group ride tomorrow on the bike, weather permitting, and then first gym session for a few weeks on Friday, which I'm very much looking forward to.
Almost everything today...
Took it easier on BP as I went (relatively) heavy twice already this week, so today went lighter with more reps
Bench Press - 6x18-12 reps (up to 90kg)
DB Cross-Bench Pullover - 4x12-8 reps
DB Chest Flyes (flat bench) - 4x12 reps
Chest Dips - 4x12 reps
Those 4 exercises took 30 minutes exactly.
Wide grip Pull Up (chest to bar) - 4x10 reps
BB BOR (O/H grip) - 3x12-8 reps
BB BOR (U/H grip) - 3x10-7 reps
T-Bar Rows - 4x12-8 reps (these 4 exercises were another 30 minutes)
Seated Pulley Row - 4x12 reps
Wide Grip Pull Up (neck to bar) - 4x10-8 reps
Low Pulley Lat Raises - 4x12 reps
Face Pulls - 4x12 reps
Wide Grip Upright Row - 3x12-8 reps
EZ Preacher Curl - 4x12-7 reps
Leg Press - 5x12-8 reps
And back to work....
Took it easier on BP as I went (relatively) heavy twice already this week, so today went lighter with more reps
Bench Press - 6x18-12 reps (up to 90kg)
DB Cross-Bench Pullover - 4x12-8 reps
DB Chest Flyes (flat bench) - 4x12 reps
Chest Dips - 4x12 reps
Those 4 exercises took 30 minutes exactly.
Wide grip Pull Up (chest to bar) - 4x10 reps
BB BOR (O/H grip) - 3x12-8 reps
BB BOR (U/H grip) - 3x10-7 reps
T-Bar Rows - 4x12-8 reps (these 4 exercises were another 30 minutes)
Seated Pulley Row - 4x12 reps
Wide Grip Pull Up (neck to bar) - 4x10-8 reps
Low Pulley Lat Raises - 4x12 reps
Face Pulls - 4x12 reps
Wide Grip Upright Row - 3x12-8 reps
EZ Preacher Curl - 4x12-7 reps
Leg Press - 5x12-8 reps
And back to work....
I on holiday next week, so in for a mess about today>
Glute ham raise- 3 sets 10. Great new piece of kit, harder than I though it'd be....
DB row: 115kg x10,6,3 By far my favourite back exercise just now.
EZ preacher: 30kg x10, 50kg x10, 62.5kg x 6
That was it. Looking forward to a weeks rest, got a few niggles that need time off, as does my brain.
Here's the rows: https://www.instagram.com/p/BIb0zjNhPvx/?taken-by=...
Glute ham raise- 3 sets 10. Great new piece of kit, harder than I though it'd be....
DB row: 115kg x10,6,3 By far my favourite back exercise just now.
EZ preacher: 30kg x10, 50kg x10, 62.5kg x 6
That was it. Looking forward to a weeks rest, got a few niggles that need time off, as does my brain.
Here's the rows: https://www.instagram.com/p/BIb0zjNhPvx/?taken-by=...
didelydoo said:
I on holiday next week, so in for a mess about today>
Glute ham raise- 3 sets 10. Great new piece of kit, harder than I though it'd be....
DB row: 115kg x10,6,3 By far my favourite back exercise just now.
EZ preacher: 30kg x10, 50kg x10, 62.5kg x 6
That was it. Looking forward to a weeks rest, got a few niggles that need time off, as does my brain.
Here's the rows: https://www.instagram.com/p/BIb0zjNhPvx/?taken-by=...
Nice rows - 115kg is epic! I couldn't do that weight with two hands, never mind one!Glute ham raise- 3 sets 10. Great new piece of kit, harder than I though it'd be....
DB row: 115kg x10,6,3 By far my favourite back exercise just now.
EZ preacher: 30kg x10, 50kg x10, 62.5kg x 6
That was it. Looking forward to a weeks rest, got a few niggles that need time off, as does my brain.
Here's the rows: https://www.instagram.com/p/BIb0zjNhPvx/?taken-by=...
I have read about the GHR benches, I wish I had bought one of those instead of the 45% back extension bench, as you can do more with the GHR.
Back-off session so light weights on my main exercises
Squat 3x5 up to 80kg
Deadlift 3x5 up to 100kg
Leg Press 5x10 up to 220kg
Face Pull 3x15
Rear Delt Lateral Raises 3x12
Pull-ups 5x5-10. Disappointingly, I can't seem to do these anymore!
Machine Rows 4x12 wide grip/4x12 narrow grip
Dumbbell Shrug 4x8
Standing Dumbbell Curl 4x12
Hammer Curl (on preacher bench) 4x12
First time at a new gym (one of the Pure Gym chain that I can use) and it's pretty well kitted out, including a whole floor for 'functional' training with a proper lifting platform, rig, more Bulgarian bags than I've ever seen and a couple of ski-ergs. I was in heaven!
Squat 3x5 up to 80kg
Deadlift 3x5 up to 100kg
Leg Press 5x10 up to 220kg
Face Pull 3x15
Rear Delt Lateral Raises 3x12
Pull-ups 5x5-10. Disappointingly, I can't seem to do these anymore!
Machine Rows 4x12 wide grip/4x12 narrow grip
Dumbbell Shrug 4x8
Standing Dumbbell Curl 4x12
Hammer Curl (on preacher bench) 4x12
First time at a new gym (one of the Pure Gym chain that I can use) and it's pretty well kitted out, including a whole floor for 'functional' training with a proper lifting platform, rig, more Bulgarian bags than I've ever seen and a couple of ski-ergs. I was in heaven!
Had a deload from Wednesday last week to Tuesday so nothing to mention there.
Wednesday did a 300kg yoke in 9.7 secs over 20m which is a huge PB for me followed by 150kg farmers in 13 seconds which is a PB too, just took too long on the pickup which I'll work on.
Yesterday did 260x3 deadlift from 15" so found my weakness now which I'll work on and today did 145lb flat dumbbell press x3 which is a big PB
Wednesday did a 300kg yoke in 9.7 secs over 20m which is a huge PB for me followed by 150kg farmers in 13 seconds which is a PB too, just took too long on the pickup which I'll work on.
Yesterday did 260x3 deadlift from 15" so found my weakness now which I'll work on and today did 145lb flat dumbbell press x3 which is a big PB
Edited by smiffy180 on Friday 29th July 23:02
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