What training are you doing/have you done today? Vol.2
Discussion
Haven't posted for a little while but training is going really well. Feeling nice and strong at the gym, not going quite as often as I would like but big emphasis on the bike at the moment. I am, however, keeping one eye out on a 150kg bench before the end of the year. Some really good rides on the bike this week, tomorrow I leave for France to take part in the Raid Pyrenees. So that's Atlantic coast to the Med with approx 700km and nearly 15,000m of climbing to be done in 5 rides. Can't wait. 
First proper full-blown workout for two weeks, and boy was it tough! You only need to take a little time off, and everything goes to pot!
Bench Press - 5 sets of 12-10 reps
DB Fly's (flat) - 4 sets of 12 reps (10 second pause in-between sets)
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 12-8 reps
Wide grip Pull Up (chest to bar) - 4 sets of 12-10 reps
Pendlay Row - 5 sets of 10-5 reps
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Rack Pull - 3 sets of 5 reps
Wide grip Pull Up (neck to bar) - 3 sets of 10-6 reps
Face Pulls - 4 sets of 12 reps
Standing EZ BB Curls - 4 sets of 10-5 reps
Leg Press - 5 sets of 12-8 reps
All very tough (when it usually isn't), and barely made it to the end!
Bench Press - 5 sets of 12-10 reps
DB Fly's (flat) - 4 sets of 12 reps (10 second pause in-between sets)
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 12-8 reps
Wide grip Pull Up (chest to bar) - 4 sets of 12-10 reps
Pendlay Row - 5 sets of 10-5 reps
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Rack Pull - 3 sets of 5 reps
Wide grip Pull Up (neck to bar) - 3 sets of 10-6 reps
Face Pulls - 4 sets of 12 reps
Standing EZ BB Curls - 4 sets of 10-5 reps
Leg Press - 5 sets of 12-8 reps
All very tough (when it usually isn't), and barely made it to the end!
Prep could not have been worse this last week 
Last Friday - possible food poisoning
Monday - infection from a bite, on antibiotics
Yesterday - stood on a stone that pierced the skin and left me limping
Few minutes ago - slipped on something and done my knee in.
I'm praying with all this bad luck I have a good day tomorrow at my comp!
If anyone is in or near S
horpe and fancies a day out, it's only a quid in for charity: https://www.facebook.com/events/1642824689273446/?...
Last Friday - possible food poisoning
Monday - infection from a bite, on antibiotics
Yesterday - stood on a stone that pierced the skin and left me limping
Few minutes ago - slipped on something and done my knee in.
I'm praying with all this bad luck I have a good day tomorrow at my comp!
If anyone is in or near S
horpe and fancies a day out, it's only a quid in for charity: https://www.facebook.com/events/1642824689273446/?...
chris watton said:
First proper full-blown workout for two weeks, and boy was it tough! You only need to take a little time off, and everything goes to pot!
Bench Press - 5 sets of 12-10 reps
DB Fly's (flat) - 4 sets of 12 reps (10 second pause in-between sets)
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 12-8 reps
Wide grip Pull Up (chest to bar) - 4 sets of 12-10 reps
Pendlay Row - 5 sets of 10-5 reps
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Rack Pull - 3 sets of 5 reps
Wide grip Pull Up (neck to bar) - 3 sets of 10-6 reps
Face Pulls - 4 sets of 12 reps
Standing EZ BB Curls - 4 sets of 10-5 reps
Leg Press - 5 sets of 12-8 reps
All very tough (when it usually isn't), and barely made it to the end!
How are the injuries Chris? I've not been in here in ages - how did you hurt the back/RC?Bench Press - 5 sets of 12-10 reps
DB Fly's (flat) - 4 sets of 12 reps (10 second pause in-between sets)
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 12-8 reps
Wide grip Pull Up (chest to bar) - 4 sets of 12-10 reps
Pendlay Row - 5 sets of 10-5 reps
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Rack Pull - 3 sets of 5 reps
Wide grip Pull Up (neck to bar) - 3 sets of 10-6 reps
Face Pulls - 4 sets of 12 reps
Standing EZ BB Curls - 4 sets of 10-5 reps
Leg Press - 5 sets of 12-8 reps
All very tough (when it usually isn't), and barely made it to the end!
CrouchingWayne said:
How are the injuries Chris? I've not been in here in ages - how did you hurt the back/RC?
Getting, better Wayne, thank you My back (well, not spine, lower lumbar muscle, somewhere) is all but healed and my RC is now showing signs of getting better. I hurt my back box-squatting one day, on a week I should have had off (after doing a 3 day, twice weekly split for 5 months solid), and the RC was from heavy Clean and Press (I think). I have been using higher reps with low to medium weight, and have been doing some RC exercises that my physio showed me. I will spend a couple more weeks doing stuff in the higher rep ranges and then may revert back to a 2 or 3 day, twice weekly split - but never again shall I attempt 1RM's week after week, perhaps once every 2 or 3 months..
When I was on fire and lifting more than ever before, I got too cocky and tried to beat my previous bests way too soon. Quite a comedown from feeling invincible and believing you can do anything to not being able to lift a fraction of you could previously - and the injuries take so damn long to heal, well, they do at my age..
Lesson learnt!
Finished 3rd overall 
Really tough line up - 2nd place was a UK's competitor!
https://youtu.be/UN1GGSF-K1M
Really tough line up - 2nd place was a UK's competitor!
https://youtu.be/UN1GGSF-K1M
Very well done, Smiffy, you should be proud of yourself!
Today is the start of getting some order back to my routine after injuries. I will spend the next couple of weeks doing this routine, and then back to a split.
Squats - 5x12-8 reps
Bench Press - 5x12-8 reps (4x12&1x8)
Incline Bench Press - 4x12 reps (still hurt my shoulder when bar is low)
Chest Dips - 4x12 reps
DB Cross-Bench Pullover - 4x12-8 reps
Wide Grip Pull Up (neck to bar - weighted) - 6x5 reps
DB One Arm BO Rows - 4x12-8 reps
T-bar Rows - 4x12-8 reps
Seated Pulley Rows - 4x12 reps
Deadlift - 5x1
Face Pulls - 4x12 reps
EZ BB Standing Curls - 5x10-5 reps (last set being a drop-set)
Leg Press - 5x12-5 reps
Today is the start of getting some order back to my routine after injuries. I will spend the next couple of weeks doing this routine, and then back to a split.
Squats - 5x12-8 reps
Bench Press - 5x12-8 reps (4x12&1x8)
Incline Bench Press - 4x12 reps (still hurt my shoulder when bar is low)
Chest Dips - 4x12 reps
DB Cross-Bench Pullover - 4x12-8 reps
Wide Grip Pull Up (neck to bar - weighted) - 6x5 reps
DB One Arm BO Rows - 4x12-8 reps
T-bar Rows - 4x12-8 reps
Seated Pulley Rows - 4x12 reps
Deadlift - 5x1
Face Pulls - 4x12 reps
EZ BB Standing Curls - 5x10-5 reps (last set being a drop-set)
Leg Press - 5x12-5 reps
Edited by chris watton on Monday 5th September 17:28
Brutal back session after work tonight. Superset everything and fk all rest... Vascularity coming along nicely!
30 Pull Ups
Lat Pulldown 3x8@120, 3x6@140kg
Superset x5:
One Arm Row 10@40kg/side / Seated DB Back Fly 8@8kg
Superset:
Cable Lat Pulldown Wide 3x10@80, 2x6@@100kg, 1x8@80kg / Seated Cable Row 6x8@35kg
Reverse Cable Cross 5x10@6.25kg/side
k all rest... Vascularity coming along nicely!30 Pull Ups
Lat Pulldown 3x8@120, 3x6@140kg
Superset x5:
One Arm Row 10@40kg/side / Seated DB Back Fly 8@8kg
Superset:
Cable Lat Pulldown Wide 3x10@80, 2x6@@100kg, 1x8@80kg / Seated Cable Row 6x8@35kg
Reverse Cable Cross 5x10@6.25kg/side
Did a nice little power routine today, 1 hour and 15 minutes:
Squat - 7x5 reps plus 1x1
Bench Press - 8x5 reps
Power Clean - 8x2 reps
Standing BB OH Press (light) - 5x5
Wide grip Pull Ups (neck to bar, weighted) - 5x5
BB BOR (O/H) - 3x12-8 reps - BB BOR (U/H) - 3x10-5 reps
Deadlift - 6x1 rep
Squat - 7x5 reps plus 1x1
Bench Press - 8x5 reps
Power Clean - 8x2 reps
Standing BB OH Press (light) - 5x5
Wide grip Pull Ups (neck to bar, weighted) - 5x5
BB BOR (O/H) - 3x12-8 reps - BB BOR (U/H) - 3x10-5 reps
Deadlift - 6x1 rep
I have got back to doing some training after breaking my Billiary system a bit last year, long story, the moral of which is you need to eat some fat regularly to keep the bile flowing, otherwise it doesnt and it hurts, a lot.
Was doing really well prior to my holiday to Mexico last August, dropped 23 pounds and was gaining some muscle and definition, then dropped some more as was ill, couldn't keep it on, then got fixed and reverted to bad habits especially as still had residual pain and it crept back on.
So back on it, back on the bike to go to work and back in my man shed doing weights, wife has started at a local gym and have gone with er a couple of times and think I will join there.
Trying to eat better and cut out the booze/st and do something, even if its only half an hour, every day.
Was doing really well prior to my holiday to Mexico last August, dropped 23 pounds and was gaining some muscle and definition, then dropped some more as was ill, couldn't keep it on, then got fixed and reverted to bad habits especially as still had residual pain and it crept back on.
So back on it, back on the bike to go to work and back in my man shed doing weights, wife has started at a local gym and have gone with er a couple of times and think I will join there.
Trying to eat better and cut out the booze/s
t and do something, even if its only half an hour, every day.Not much to report here- training hard, bulking and weight is up to 102.5kg/225.5lbs, which is an all time high- currently getting 5000+ cals a day (600g of oats/day 
) Waist size hasn't changed too much, so all is good.
Got a slightly different approach to training, which seems to be working well at present, and I enjoy it, so will run with that for the time being.
) Waist size hasn't changed too much, so all is good. Got a slightly different approach to training, which seems to be working well at present, and I enjoy it, so will run with that for the time being.
All this bulk and cut, is that for competition or a case of throwing loads of food in to fuel the building of muscle and then shed the fat it ineviatably brings ? 5000 calories ? how many can you actually burn doing an a hour and a bit of weights, the average bloke needs 2500 or so, do you need the other 2500 for the training or is it that combined with a heightened BMR due to higher muscle mass ?
I am trying to lose fat at the same time as building some muscle, can that actually work ?
I have had three scrambled eggs for breakfast (no toast), a chicken salad for lunch with no bread or any carbs, then Fillet steak for tea with a few oven chips and a pile of roasted veg, peppers, onions and tomatoes.
Will do 14 miles on the bike tomorrow (commute) then spend an hour or so pissing about with weights later, so will throw in a few more carbs.
Had a fairly lazy day today, just a 30 min walk.
I am trying to lose fat at the same time as building some muscle, can that actually work ?
I have had three scrambled eggs for breakfast (no toast), a chicken salad for lunch with no bread or any carbs, then Fillet steak for tea with a few oven chips and a pile of roasted veg, peppers, onions and tomatoes.
Will do 14 miles on the bike tomorrow (commute) then spend an hour or so pissing about with weights later, so will throw in a few more carbs.
Had a fairly lazy day today, just a 30 min walk.
Edited by J4CKO on Wednesday 7th September 23:35
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