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

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

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Granfondo

12,241 posts

205 months

Tuesday 29th November 2016
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Turbo 1hr 45mins Zone 2/3 .

didelydoo

5,528 posts

209 months

Wednesday 30th November 2016
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Today>

Incline DBs: 4 sets
Football bar bench: 4 sets
Fly: 4 sets
Tri kickbacks: 4 sets
tri pushdowns: 4 sets
BHN press: 4 sets

Ok..... diet is taking it's toll, and I'm starting to feel worn out. It was a real struggle to convince myself to get up at 0500 to go to the gym, glad I did though! Starting to lean out well now.

chris watton

22,477 posts

259 months

Wednesday 30th November 2016
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I cut my carbs right down over the past 5 days, and today that really kicked in with a vengeance. Felt so weak, was going to do heavy weight and low reps, but ended up doing lighter weight and more reps. Didn't help that it was freezing and took an age to warm up. Horrible session..

Leg Press - 5x12-8 reps
Bench Press - 5x12-6 reps
Power Clean - 8x2-1 rep
Wide grip Upright Row - 4x12-8 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR - 4x10-8 reps
Weighted Dips - 4x12 reps
EZ Preacher Curls - 4x12-8 reps

Then walked the dogs..

TheBALDpuma

Original Poster:

5,842 posts

167 months

Wednesday 30th November 2016
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Bit of RPE training

Up to...

Squats
3 x 6 at 180kg... RPE 6

DLs
3 x 4 at 230kg... RPE 6

Taking it easy coming back from injury

Edited by TheBALDpuma on Wednesday 30th November 23:18

Johnny

9,652 posts

283 months

Wednesday 30th November 2016
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Nada today.

Spent all fking day waiting for a car to be delivered.

mcelliott

8,626 posts

180 months

Thursday 1st December 2016
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Wednesday was indeed a nice steady ride in lovely conditions, legs did feel tired from Tuesday though. This evening was a hilly group ride, again in really conditions, but cold (zero degrees). Pull ups and dips continue, however my back is very very sore at the moment, hopefully a few days of painkillers should do the trick, it's a bit of a pita at the moment.

didelydoo

5,528 posts

209 months

Friday 2nd December 2016
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Morning>

BB rows: 4 sets
Chest supported rows: 4 sets
Pull downs: 4 sets
Hammer curls: 4 sets
Preacher 21's: 3 sets
Reverse grip curls: 4 sets

done.

chris watton

22,477 posts

259 months

Friday 2nd December 2016
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A day of fail today, failed with 190kg DL and failed at 100kg power clean.

Did the usual other stuff...

TheBALDpuma

Original Poster:

5,842 posts

167 months

Friday 2nd December 2016
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Another low load day today, nice and easy, especially the squatting- more about just doing the movement today.

Up to 100kg bear complex

3 x 3 120kg paused front squat

Bench press up to 130kg for 6 and 140kg for 4.

mcelliott

8,626 posts

180 months

Friday 2nd December 2016
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Nice session today, no pr's but felt pretty strong. Gym scales say i weigh nearly 80kg oops......

Johnny

9,652 posts

283 months

Friday 2nd December 2016
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Little 8 mile or so spin to the PO on the cross bike. Slept til 1400 so just glad to have got something in.

Will be in the gym for 0800 tomorrow - skwats and deads.

ORD

18,086 posts

126 months

Friday 2nd December 2016
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Sod all.

I'm thinking about adding a programme of bodywork exercises to do every day that I don't go to the gym. Pull-ups, press-ups and lunges. Starting with only 10 or 20 reps for each but slowly increasing.

Anyone tried that? I expect it would be good for keeping lean, but would it also be good for energy levels?

Johnny

9,652 posts

283 months

Friday 2nd December 2016
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Used to do much the same

On non-gym days I'd do 250 Push Ups/250 Sit Ups etc

Johnny

9,652 posts

283 months

Saturday 3rd December 2016
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In the gym for opening time @0800

Squat & deads supersets

Started at 10x60kg for both

Finished with sets at 3x140kg deads/ 5x100kg squats

Really hard work early on. Both of feeling it until we got to the heavier stuff then it was good.

Now for an afternoon of fun & frivolity!

didelydoo

5,528 posts

209 months

Saturday 3rd December 2016
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Today>

Pause squats up to 200kg
squats, 21's- 3 sets
leg ext 21's: 3 sets
GHR: 3 sets f
leg curl 21's: 3 sets
Calfs: 3 sets

Pumpy, very pumpy! Never done 21's for anything other than arms. Really good session.

mcelliott

8,626 posts

180 months

Saturday 3rd December 2016
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Bit of a struggle today, first round of Christmas do's last night so a bit of a thick head this morning hehe

Shook off the grogginess eventually and had a pleasing workout at the gym - shoulders and back. Happy.

TheBALDpuma

Original Poster:

5,842 posts

167 months

Sunday 4th December 2016
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Trained at my girlfriends very commercial gym today. RPE 7/8

Squats 3 x 3 at 200kg

Leg press 3 x 5 at around 450kg (guessing, I didn't count!)

Chins 3 x 8 bw

didelydoo

5,528 posts

209 months

Monday 5th December 2016
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Incline bench: 21's x 3
Cable fly: 8 sets
Dips: 21's 3 sets
Tri pushdowns: 4 sets
Face pulls: 3 sets

Bit lack lustre, but diet is in full swing, and I was weak and feeble! Still, enjoying getting lean, and interested to see what progress I've made over the past year.

chris watton

22,477 posts

259 months

Monday 5th December 2016
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Today..

Leg Press - 8x12-5 reps (up to 360kg's worth of plates)
Bench Press - 8x12-2 reps(up to 125kg)
Power Clean - 8x2-1 rep (up to 95kg)
BB OH Press - 5x5 (up to 60kg - RC still holding the weight back)
Wide Grip Pull Ups (neck to bar - weighted) - 5x8-5 reps (BW+15kg)
BB BOR (Reverse grip) - 4x12-8 reps (up to 100kg)
Weighted Dips - 4x12 reps
EZ Preacher Curls - 4x12-10 reps (up to 55kg)

mcelliott

8,626 posts

180 months

Monday 5th December 2016
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65km bike ride yesterday, fairly hilly, 600m of climbing - 30kph average. To the gym later that day with aspirations of a new bench pr - not to be, but equalled it at 142kg, a little bit disappointing. This evening, pull ups and dips, then I'm going to do an hour on zwift (easy).
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