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

[dave0010]

15 km charity run in Melbourne today. On Strava I clocked it at 1:30.00 but Id started the app before the start line. Nice 8.45 mile average speed so happy with that. Weekly dedicated leg days on the gym are helping push my strength and speed.

[didelydoo]

This morning>

Dips: +30 x 10,10,10,8
Tri push downs: 10,10,10,8
DB incline: 30's x 10,10,8,7
DB fly: 15's x 10,10,10,7
Cable lat raise: 10,10,10,10
Upright row: 50 x 10,10,8,7
Cable cross overs: 6 sets F

Everything done with 1 min rest between sets.

[chris watton]

Wasn't going to do any training today, but much to my wife's consternation, I couldn't help myself. And I finally got my Deadlift numbers up to 2.5x BW!

Back Extensions - 3x20
Deadlift:
3x5
3x1 up to 185kg. I know this is lightweight for most, but I a really happy with that. Doing these first made a huge difference and it went straight up!

Power Clean - 8x3 reps
Pendlay Row - 5x5 (up to 120kg)
Wide grip Pull Up - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps
Bench Press - 5x5 (up to 115)
Leg Press - 8x5-1 reps (up to 360kg)

Glad I decided to do this today..

[didelydoo]

chris watton said:

Wasn't going to do any training today, but much to my wife's consternation, I couldn't help myself. And I finally got my Deadlift numbers up to 2.5x BW!

Back Extensions - 3x20
Deadlift:
3x5
3x1 up to 185kg. I know this is lightweight for most, but I a really happy with that. Doing these first made a huge difference and it went straight up!

Power Clean - 8x3 reps
Pendlay Row - 5x5 (up to 120kg)
Wide grip Pull Up - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps
Bench Press - 5x5 (up to 115)
Leg Press - 8x5-1 reps (up to 360kg)

Glad I decided to do this today..

Good work Chris

[chris watton]

didelydoo said:

Good work Chris

Thank you!

[smiffy180]

Great going Chris!

[Johnny]

[Granfondo]

Turbo 60 mins (2x10)-(5x2) followed by 50 press ups.

[TheJimi]

Well done Chris, you baldy beast, you

[didelydoo]

More stuff>

EZ Preacher: 50kg x 10,10,8,5
DB curl: 15's x 10,10,8,6
Reverse preacher: 30x 10,8,8,6
BB row: 140kg x 10,10,9,5
Pull down: stack x 10,10,10,10
Cable row: stack x 10,10,10,10
Wrist curl: 20kg bar, 1 arm x 10,10,10,10

All with 1 min rest between sets and rest pause reps on the last sets (not logged them). Enjoying the volume.

[Johnny]

Last night:

Incline Bench 3x10@60kg, 3x6@80kg
Bench 3x8@80kg, 4x4@100kg
Inline DB Flys 5x10@24kg
Decline Cable Flys 5x10@15kg/side

Today:

Military Press 3x10@35kg, 1x6/5/3@60kg, 2x2@70kg
Superset:
EZ Upright Rows 5x10@40kg/Lat Raises 5x8@14kg
Arnold Press 5x10@20kg
Superset:
Face Pulls 5x10@27.5kg/ Straight Bar Cable Front Raise 5x10@12.5kg
Smith Shrugs 5x10@100kg

Now for a nap!

[mcelliott]

A bit of a gap in posting, due to two days in the UK collecting a new daily snotter (after eating and drinking Portsmouth dry).

Sunday was a short hilly ride in the wake of storm Angus, so staying upright was the priority. Sunday evening in the gym, felt really good. Yesterday was pull ups and dips, this evening a repeat of Sunday's ride and then pull ups and dips to follow tonight. Feel really good after my couple of days off, even though my condition is not quite where it should be.

[ORD]

Did some explosive training yesterday (jumps, throwing heavy balls, slams). Love it. Feel great for it.

Also did some a quick heavy (for me) weights session:

Squats:
80kg 10 reps
100kg 8 reps
120kg 3,2,2,2

DB row:
32kg 8 reps
38 kg 8 reps
42kg 5,5,5,5

Also did some weighted dips (plus 30kg).

I feel infinitely better than after a more bodybuilding type session. I think the plyo stuff really suits me.

[chris watton]

smiffy180 said:

Great going Chris!

Thanks Smiffy! My next goal is 190, then 200kg, but that'll probably take another year....

TheJimi said:

Well done Chris, you baldy beast, you

LOL, Cheers! (Tried to think of a cool retort, but failed... )

________________________________________________________________________________________________________________________________________________

Took it easier today with the weight (except Squats), so changed the routine slightly..
Back Extensions - 3x20
Squats:
3x20-12 warm up sets (40/60/80kg)
4x12 reps (90-120kg)
4x10-3 reps (130/140/150/160kg)
1xdrop set of 10 reps with 120kg

Incline Bench Press - 5x12-8 reps
Power Clean - 9x2-1 rep
Wide grip Upright Row - 5x12-6 reps
Wide grip Pull Ups (neck to bar) - 5x8-5 reps (BW+15kg)
Reverse grip BB BOR - 4x12-8 reps
Weighted Dips - 4x12 reps
EZ Preacher Curls - 4x12-8 reps

ETA - I have noticed that during the Winter months, I have to dial back the calories, as I don't expend as much as during the much colder weather. Even though I train just as hard and wear 2-3 layers!

Edited by chris watton on Wednesday 23 November 15:31

[mcelliott]

A pretty uncomfortable hour and a half on the turbo, pull ups and dips to follow.

https://www.strava.com/activities/783684905

[Heathwood]

Managed to get my back squats up to 100kg tonight for 3 sets of 7 reps. I appreciate its bloody light in the grand scheme of things, but it's a minor achievement for me. Didn't actually feel that hard either, so more to come.

[didelydoo]

morning legs>

Safety squat: 105x 10,10,10,10
Trap bar dead: 150x 10,10,10,10
Leg Curl: 10,10,10,10
GHR: 10,9,7
Single leg press: 10,10,10,10
Leg extension: 10,10,10,9

1 min rest between sets. Light, but got hard fast- puked after the trap bar deads!

[Granfondo]

Turbo 45 mins (5x2)-(5x2) strength , elbow giving me pain so no press-ups.

[didelydoo]

...earlier>

Dips: +80kg x5, +40 x10,9,5
Push downs: 10,10,8,6
DB low incline: 30's x 10,10,6,7
Fly: 15's x 10,10,8,5
Cable lat raise: 10,10,10,8
Upright row: 50kg x10,9,8,7
press up SS face pulls to failure.

That was that.

[chris watton]

Just...

Leg Press - 5x12-8 reps
Bench Press - 5x12-6 reps
Power Clean - 8x2 reps
Wide grip Upright Row - 5x12-8 reps
Wide grip Pull Ups (chest to bar) - 4x12-8 reps
Pendlay Row - 5x5
Weighted Dips - 4x12
EZ Preacher Curls - 4x12-8 reps