What training are you doing/have you done today? Vol.2
Discussion
Because I didn't completely finish my leg workout yesterday, I decided to not let my legs get away with it that easily. So today, I did a mini workout. (My bodyweight this morning was just over 71kg, slowly creeping back up..)
Back Extensions - 2x20
Squats (3 warm up sets with 40, 60 and 80kg):
4x12 paused reps (100kg) - That was a lot tougher than the next 5 sets!
5x10-3 reps (110-150kg)
Front Squats - 4x8-4 reps (last set it was my wrists, not legs that couldn't take anymore..)
SLDL - 3x10, 6 & 4 reps
Leg Press - 5x10-3 reps
Back Extensions - 2x20
I no longer feel guilty about yesterday....
Back Extensions - 2x20
Squats (3 warm up sets with 40, 60 and 80kg):
4x12 paused reps (100kg) - That was a lot tougher than the next 5 sets!
5x10-3 reps (110-150kg)
Front Squats - 4x8-4 reps (last set it was my wrists, not legs that couldn't take anymore..)
SLDL - 3x10, 6 & 4 reps
Leg Press - 5x10-3 reps
Back Extensions - 2x20
I no longer feel guilty about yesterday....
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Had quite a long workout today, over 2 hours! Feel like jelly now, though..
Bench Press - 8 sets of 12-1 rep
Incline Bench Press - 4 sets of 12 reps
Weighted Chest Dips - 4 sets of 12-8 reps
DB Cross-Bench Pullover - 4 sets of 12-8 reps
Wide Grip Pull Ups (neck to bar - weighted) - 5 sets of 8-5 reps
BB BOR - 3 sets of 12-10 reps (Overhand) - 3 sets of 12-8 reps (Underhand)
T-Bar Rows - 4 sets of 12-8 reps
Deadlifts - 6 sets of 1 rep
Seated Cable Row - 4 sets of 12 reps
Reverse grip Pull Up (weighted) - 4 sets of 12-8 reps
Face Pulls - 4 sets of 12-8 reps
Standing EZ Bb Curls - 4 sets of 12, 10, 8 & 6 reps
Leg Press - 6 sets of 12-5 reps
Back feels better, and rotator cuff slowly getting better too. Am hoping to try a few PB's in the next couple of months for Squat and Bench - although I am still off from my 135 PB for Bench, just 125 today - but wasn't really pushing myself too hard..
Bench Press - 8 sets of 12-1 rep
Incline Bench Press - 4 sets of 12 reps
Weighted Chest Dips - 4 sets of 12-8 reps
DB Cross-Bench Pullover - 4 sets of 12-8 reps
Wide Grip Pull Ups (neck to bar - weighted) - 5 sets of 8-5 reps
BB BOR - 3 sets of 12-10 reps (Overhand) - 3 sets of 12-8 reps (Underhand)
T-Bar Rows - 4 sets of 12-8 reps
Deadlifts - 6 sets of 1 rep
Seated Cable Row - 4 sets of 12 reps
Reverse grip Pull Up (weighted) - 4 sets of 12-8 reps
Face Pulls - 4 sets of 12-8 reps
Standing EZ Bb Curls - 4 sets of 12, 10, 8 & 6 reps
Leg Press - 6 sets of 12-5 reps
Back feels better, and rotator cuff slowly getting better too. Am hoping to try a few PB's in the next couple of months for Squat and Bench - although I am still off from my 135 PB for Bench, just 125 today - but wasn't really pushing myself too hard..
Lighter, but higher volume, chest session today:
Bench 12x10@60kg
Incline Bench 5x10@60kg
Incline Flys 5x10@26kg
Chest Press Machine 5x10@70kg
Legs tomorrow and then a week in Wales for some walking and what not. I think my my body will thank me for it.
I shall be taking the 16kg Dumbbells, just in case...
Bench 12x10@60kg
Incline Bench 5x10@60kg
Incline Flys 5x10@26kg
Chest Press Machine 5x10@70kg
Legs tomorrow and then a week in Wales for some walking and what not. I think my my body will thank me for it.
I shall be taking the 16kg Dumbbells, just in case...
mcelliott said:
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
You do a lot of pull ups and dips at home, what type of frame have you got?Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Granfondo said:
mcelliott said:
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
You do a lot of pull ups and dips at home, what type of frame have you got?Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
I have noticed one negative by-product of coming down from a 38 to 30" waist - loose skin at my lower abdomen. If I bend over, it is very noticeable (not so much when standing), and there is no way of getting rid of it (unless I have a desire to go back to being a 38" waist..)
Another good reason not get fat in the first place - no matter how hard I train my core, that excess skin is never going to disappear..
Stretch marks body, saggy skin on my lower body!
Another good reason not get fat in the first place - no matter how hard I train my core, that excess skin is never going to disappear..
Stretch marks body, saggy skin on my lower body!
Burwood said:
Granfondo said:
mcelliott said:
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
You do a lot of pull ups and dips at home, what type of frame have you got?Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Re Granfondo, it's just a cheapy pull up frame from my local Intersport. Just hang it from the door frame and off you go.
mcelliott said:
Burwood said:
Granfondo said:
mcelliott said:
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
You do a lot of pull ups and dips at home, what type of frame have you got?Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Re Granfondo, it's just a cheapy pull up frame from my local Intersport. Just hang it from the door frame and off you go.
Burwood said:
mcelliott said:
Burwood said:
Granfondo said:
mcelliott said:
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
You do a lot of pull ups and dips at home, what type of frame have you got?Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Re Granfondo, it's just a cheapy pull up frame from my local Intersport. Just hang it from the door frame and off you go.
Anyway today, 38km on the bike, pretty lumpy, flew round in 34kph average (almost) followed by some obligatory pull ups at home. Tomorrow will be a recovery ride, Thursday hilly group ride with a possibility of a night time sportive on Saturday, with visits to the gym in between.
Another lighter weight, higher volume session today
Squats 6x10, 2x20@60kg
Leg Press 5x10@200
Ham Curls 5x8@45kg
Leg Ext 5x8@65kg
Smith Calf Raises 6x20@80kg
Videoed some of the squats, got a decent set of 10... Then both time on the sets of 20 I'd managed to swipe across to slow-mo. So my 20 squats take about 2 mins I gave up filming, and the sets of 20, at that point
Squats 6x10, 2x20@60kg
Leg Press 5x10@200
Ham Curls 5x8@45kg
Leg Ext 5x8@65kg
Smith Calf Raises 6x20@80kg
Videoed some of the squats, got a decent set of 10... Then both time on the sets of 20 I'd managed to swipe across to slow-mo. So my 20 squats take about 2 mins
I gave up filming, and the sets of 20, at that point mcelliott said:
Burwood said:
mcelliott said:
Burwood said:
Granfondo said:
mcelliott said:
Yesterday back to the gym just for shoulders and back, didn't go too mad but felt good. This morning 65-odd km on the bike, legs feeling super strong at the moment courtesy of my time in the Pyrenees. Could be tempted to do a sportive next Saturday, will see how things go.
Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
You do a lot of pull ups and dips at home, what type of frame have you got?Then back to the gym this evening, really with a goal of setting the bar for my bench. I really have lost quite a lot of muscle due to the amount of aerobic exercise I've been taking, so that has really impinged on my strength at the gym. My goal is to do a 150kg, or as close as, bench before Christmas. PB set at 140kg in April, so tonight was just to set down a marker to work from. Much to my delight, and against all expectation, I managed 130kg. It really was a grind but I got it up! Now it's just a case of finding those extra 20kg from somewhere.
Re Granfondo, it's just a cheapy pull up frame from my local Intersport. Just hang it from the door frame and off you go.
Anyway today, 38km on the bike, pretty lumpy, flew round in 34kph average (almost) followed by some obligatory pull ups at home. Tomorrow will be a recovery ride, Thursday hilly group ride with a possibility of a night time sportive on Saturday, with visits to the gym in between.
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