What training are you doing/have you done today? Vol.2
Discussion
Strength training today.
Bench:
60 kg for 10
80 for 8
90 for 5
95 for 5
100 for 3
100 for 3
110 for 1
Deadlifts:
60kg for 10
100 for 5
120 for 5
120 for 5
120 for 5
140 for 1
140 for 1
120 for 3
Then just some dips and pull ups. I am really enjoying these short, heavy work outs and am getting much stronger than I do from endless 3 -4 sets of 8 with various exercises. I am also gaining muscle more than from more bodybuilding style training, strangely.
Bench:
60 kg for 10
80 for 8
90 for 5
95 for 5
100 for 3
100 for 3
110 for 1
Deadlifts:
60kg for 10
100 for 5
120 for 5
120 for 5
120 for 5
140 for 1
140 for 1
120 for 3
Then just some dips and pull ups. I am really enjoying these short, heavy work outs and am getting much stronger than I do from endless 3 -4 sets of 8 with various exercises. I am also gaining muscle more than from more bodybuilding style training, strangely.
Wednesday Thursday two big sessions on the turbo, yesterday's left me especially tired. It consisted of mostly one minute efforts (full bore) for slightly less than an hour. Pull ups and dips done afterwards. Was due to do some hill intervals (running) today but my legs were completely f
ked from all the bike work, so went to the gym instead - really good session, and got complemented on my condition which is nice! Gymming it tomorrow and Sunday, with plenty of bike work too - a good.
ked from all the bike work, so went to the gym instead - really good session, and got complemented on my condition which is nice! Gymming it tomorrow and Sunday, with plenty of bike work too - a good.On the gym for when it opened at 0800 today:
40 Pull Ups - Sets of 3-5
Lat Pulldown 2x10@80, 1x8@100, 2x8@120kg, 2x6@140kg
BOR 2x10@60, 3x6@100, 5x10@60kg
Wide Grip Seated Cable Row 5x6@55kg
Cable Lat Pulldown Narrow V Grip 5x10@55kg
Reverse Cable Cross 5x10@6.25kg/side
Home for second breakfast the out for:
10 miles @16.4mph on the road bike.
Now settled in for the F1 and Rugby.
40 Pull Ups - Sets of 3-5
Lat Pulldown 2x10@80, 1x8@100, 2x8@120kg, 2x6@140kg
BOR 2x10@60, 3x6@100, 5x10@60kg
Wide Grip Seated Cable Row 5x6@55kg
Cable Lat Pulldown Narrow V Grip 5x10@55kg
Reverse Cable Cross 5x10@6.25kg/side
Home for second breakfast the out for:
10 miles @16.4mph on the road bike.
Now settled in for the F1 and Rugby.
A PT recently got me to superset heavy deadlifts with weighted carries and then do light squats.
It took me a week to recover and I could barely walk for 2 days.
Idiot. I told him at the time it didn't seem smart. A lot of people think 'more is more', but it really isn't when it comes to lifting.
It took me a week to recover and I could barely walk for 2 days.
Idiot. I told him at the time it didn't seem smart. A lot of people think 'more is more', but it really isn't when it comes to lifting.
Burwood said:
Looking Big DD. There is some real mass there matie. It will be interesting to see the changes in January when you're diced to the sox 
Thanks- feeling quite small, though it's in my head, sitting about 102kg now. I rekon i'll be around 95kg stage weight as it is, which is decent I guess. But my aim is 100kg stage weight, so might hold competing until i'm happy with where I am.Currently in the 'feel small/not lean enough' stage.....the good thing though, is that i'll soon be entering the proper lean stage, which makes you look/feel bigger by default
It also means I can get back to maintenance cals.didelydoo said:
Burwood said:
Looking Big DD. There is some real mass there matie. It will be interesting to see the changes in January when you're diced to the sox
Thanks- feeling quite small, though it's in my head, sitting about 102kg now. I rekon i'll be around 95kg stage weight as it is, which is decent I guess. But my aim is 100kg stage weight, so might hold competing until i'm happy with where I am.Currently in the 'feel small/not lean enough' stage.....the good thing though, is that i'll soon be entering the proper lean stage, which makes you look/feel bigger by default
It also means I can get back to maintenance cals.Burwood said:
what are you consuming now. Id guess at 2300?
TBH I'm not 100%. Keeping very low carb, high protein until evening time, then eating evening meal etc as normal, with milk & protein before bed. Definitely not more than 2300, maybe a bit less. I prefer to cut quite harshly though, as I don't like to draw it out.I've decided to give the barbell a miss for a few weeks (got bored of concentrating on the big 4 and think my shoulders need to get bigger before they can get stronger).
First session of a more bodybuilding type programme today. Full body but chest focus.
Dumbbell bench press: 3 x 8 @ 34 kg
(Harder than I expected)
Reverse lunges with Dumbbells: 4 x 12 @ 20kg
Single arm dumbbell rows: 3 x 8 @ 34kg
(Favourite lift at the moment and will go heavier quickly)
Weighted dips: 3 x 8 @24kg
Farmers walk & press ups
Shorter rests than I usually take (30 seconds to 1 minute). First sets were all easy as pie; last all quite hard. Still no idea what this 'pump' thing is - I just get knackered.
I think I'll get bored and do strength work again with 2 or 3 weeks.
First session of a more bodybuilding type programme today. Full body but chest focus.
Dumbbell bench press: 3 x 8 @ 34 kg
(Harder than I expected)
Reverse lunges with Dumbbells: 4 x 12 @ 20kg
Single arm dumbbell rows: 3 x 8 @ 34kg
(Favourite lift at the moment and will go heavier quickly)
Weighted dips: 3 x 8 @24kg
Farmers walk & press ups
Shorter rests than I usually take (30 seconds to 1 minute). First sets were all easy as pie; last all quite hard. Still no idea what this 'pump' thing is - I just get knackered.
I think I'll get bored and do strength work again with 2 or 3 weeks.
Concentrated on deads tonight.
3 x 5 @ 135kg, before gradually increasing weight to 150 in 2.5kg increments and reducing reps. 150kg is a good 12kg up on previous best so pleased with that.
Followed that up with glute/ham raises, which look so easy on YouTube! Christ on a bike they're tough.
3 x 5 @ 135kg, before gradually increasing weight to 150 in 2.5kg increments and reducing reps. 150kg is a good 12kg up on previous best so pleased with that.
Followed that up with glute/ham raises, which look so easy on YouTube! Christ on a bike they're tough.
Tonight proper tough session on the turbo, one hour, pretty high tempo, pleased with how I went. Some pull ups and dips to follow. Tomorrow the plan is to do a steady road ride.
Present condition below - still carrying some winter puppy fat.
https://www.instagram.com/p/BNU3yq9AInm/?taken-by=...
Present condition below - still carrying some winter puppy fat.
https://www.instagram.com/p/BNU3yq9AInm/?taken-by=...
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