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

[Animal]

100 Turkish Get -Up (12kg kettlebell)

Wall squat 2x5
Air squat 2x10
Goblet squat 2x5 (12kg kettlebell)
Jump squat 2x5
Walking lunge 2x20m
Single-arm overhead walking lunge 2x20m (12kg kettlebell)

Clean & Press (practice only, low reps)
Lateral raise 4x12

EZ barbell curl 5x12
Standing dumbbell curl 3x8
Hammer curl 3x12

Triceps pushdown 3x30
Overhead rope extension 3x30
Cable kickback 3x30

Walk to-from gym is 40 mins and includes a long, steep hill.

[Johnny]

Monday Funday Legday:

Squats 1x10@60, 1x8@80, 1x6@100, 1x5@120, 1x3@130, 1x2@140, 3x1@150kg PB, 3x2@120, 2x5@100kg
Leg Press 5x10@200kg
Ham Curls 5x8@45kg
Leg ext. 5x8@55kg

ETA - Well aware it wasn't that deep, but I was hitting a 100kg 1RM like that not long ago and am now squatting that st deep for 10... From small beginnings!

[mcelliott]

Nice one Johnny, good work fella. Today back and neck still sore but the pull ups and dips continue . Hilly road ride tomorrow.

[smiffy180]

https://m.facebook.com/story.php?story_fbid=101576...
All gym work is done, massage in about an hour in prep for comp on Saturday.
Hopefully see some big numbers!

[Johnny]

Cheers Marcus.

Chest today:

Bench 4x10@60, 2x8@80, 2x4@100kg
Superset:
Incline Bench 5x10@60kg/Incline Flys 5x10@26kg
Chest Press Machine 3x10@60, 2x10@80kg
Decline Cables 5x10@12.5kg/side

Good luck Smiffy

[Granfondo]

50km moderately hilly cycle followed by 5x20 press ups ,3x 2min planks and Green Sally up squat challenge.

[chris watton]

Felt very washed out and tired today - we have four dogs and three of them have come down with a tummy bug, so we were up most of the night cleaning up after them and constantly having to let them out, nightmare.

With that in mind, I went slightly lighter today and increased the rep ranges rather than sticking to 5 reps per set..

Leg Press - 5 sets of 12-10 reps
Bench Press - 5 sets of 12-5 reps
Power Clean - 8 sets of 2-1 rep (trying to get to 95kg, but it sees my wrists keep letting me down, dammit)
BB Overhead Press - 5 sets of 12-5 reps
Wide Grip Pull Ups - 5x5 (BW+15kg)
Reverse grip BB BOR - 5 sets of 12-6 reps
Weighted Dips - 4x12

I may stick with this routine until I can clean 100kg.

[Animal]

Clean & Press 3x6 (60kg)
Dips 3x12
Pushups 40 rounds with 10 sec between rounds. I started at 4 reps/round but quickly had to drop to 3!
Rope pushdowns 3x30
Lateral raises 4x12

I'm wiped out after that! I really need to focus on my engine and get my aerobic capacity up...

[mcelliott]

Two up and downy rides yesterday and this evening, not taken at full gas but legs feel really good. Really enjoying just mucking around on the bike at the moment. Pull ups and dips continue despite my trapped nerve, it's a really pisser at the moment. Tomorrow will be hilly group ride on the bike, Friday will be a cross country run possibly up to 20km, and then to the gym at the weekend. Provided my spine doesn't explode, a 140kg plus bench is definitely on the cards. I'm a bit fatter than this bloke...

https://www.instagram.com/p/BJqbPuuAHuH/?taken-by=...

[Johnny]

Hope your back is feeling a bit better tomorrow Marcus.

27 miles on the cross bike today, Grand Union canal. Legs are feeling it after the squats, and I'm riding at Swinley tomorrow so envisage fresh aches and pains as I've not ridden an MTB for a while!

[mcelliott]

Cheers Johnny, definitely feeling better today, just some residual soreness

Hilly bike ride with the Raid crew, approx 44km with 700m of climbing. Nothing too fast, good to stretch the legs though. Followed by my pull ups and dips. Weight is slowly creeping up - 76.5kg but still fairly tight and vascular. Tomorrow will be a cross country run, with a big weekend of gym and cycling.

[Johnny]

Decent 2 hours round Swinley on an MTB this afternoon.

First ride on one for a few years and it did me. Absolutely did me

So much so that I had to go for a few recovery beers this evening. After crashing on the couch!

[TheJimi]

Ok, a bunch of things Marcus;

Firstly, is that a G-Shock Gulfman?!

Secondly, great vascularity.

Thirdly, do you ever work?!

Edited by TheJimi on Friday 28th October 08:48

[Johnny]

Early morning, well 0830, shoulder session for me today

Military Press 3x10@40kg, 2x6@60kg, 2x2@70kg
Superset:
EZ Upright Rows 5x10@40kg/Lat Raises 5x8@12kg
Arnold Press 5x10@20kg
Superset:
Face Pulls 5x10@27.5kg/ Straight bar Cable Front Raise 5x10@12.5kg

Elbow still hurting but better than it was.

Just had second breakfast. Will let that go down a bit and then head out on the road bike for a few sunny miles

[chris watton]

Had a nice workout today, despite feeling crappy before I started. I find this, though, when I think I'm gonna nail my workout, I do crap, and when I feel crap before my workout, I do great! I should feel crap more often...

Squats:
7x5 reps (up to 150kg)
1x3 reps with 160kg
1 (and a half...) reps with 170kg (first rep was just above parallel, so didn't count)

Bench Press:
7x5 reps (up to 115kg)
1x4 reps with 120kg

Power Clean - 8 sets of 2 reps (up to 90kg - 10-30 seconds rest between sets)
Standing BB Press - 5x5 (up to 60kg - was going to up it by 65kg, but shoulder still hurts, so didn't force the issue, not while my RC is still getting better..)
Wide Grip Pull Up (neck to bar) - 5x6-5 reps (BW+15kg)
Pendlay Row - 5x5 (up to 115kg)
Deadlift - 3x5 reps (150kg)

I then took the four mutts out for a half hour walk.

[Johnny]

[mcelliott]

Hilly 15k run, pull-ups and dips. tired.

[ORD]

I tried a new 'finisher' yesterday.

2 pull ups; 2 dips
Continue without any pause until you cannot complete a dip or pull up with perfect form.

I only got to the end of set 10, so a total of 20 of each. It didn't seem hard but got my heartrate very high (for me).

[Johnny]

Lovely little arm session this AM:

Body weight Dips 6x15
EZ Bar French Press 5x6@50kg
4x10 Overhead Rope Ext. @27.5kg
Superset:
Straight Bar Tricep Pushdown x10@27.5kg / Single Arm Cable Curl x 10@10kg
21s x5@30kg
Hammer Curls 5x10@26kg

Was struggling to make 21. Was more 14 plus 7 a bit later

[mcelliott]

Gym- new bench pb 142kg didn't see that coming today.