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

Monday 5th December 2016
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Turbo (7x3)-(6x4) 1hr 5mins.

mcelliott

8,626 posts

180 months

Tuesday 6th December 2016
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35 fairly lumpy ks (400m) on the bike, followed by dips/pull ups.

Burwood

18,709 posts

245 months

Wednesday 7th December 2016
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Ran a creatine course last 4 weeks. It's good stuff. Added some strength and although dieting gained 2kg which I'm sure is water weight. Never had that before on Creatine. I've got a 3 day work do in a hotel...shirt off/pool action so figured id get the abs out. hehe. Sitting at 81kg.

Johnny

9,652 posts

283 months

Wednesday 7th December 2016
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Decent chest session after work last night:

Bench 6x10@60, 2x8@80, 3x3@100kg
Superset:
Incline Bench 5x8@60kg/ Incline Flys 5x8@20kg
Decline Cable Flys 5x10@30kg, 1x15@20kg

Felt a lot better than I was expecting after a heavy weekend.

didelydoo

5,528 posts

209 months

Wednesday 7th December 2016
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Rack pulls
BOR
DB row
Pull downs
Preacher curls
Hammer curls
Reverse BB curls
Wrist curls.

lots of sets and reps etc etc......

chris watton

22,477 posts

259 months

Wednesday 7th December 2016
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Rack Pulls, I had almost forgot about those!

Today I decided to go slow and low with squats, and wanted to do 12 reps with 100kg for BP, as I always only get to 11 and too knackered for the final rep.

Squats (paused and as low as my bod will allow) - 5x5 plus 2x4-2 reps (140 and 150kg, almost killed me)

Bench Pres:
3x15-12 reps (60/70/80kg)
6x1 rep (100-135kg - no PB, just wanted muscle potentiation..)
5x 'Drop Sets' (to failure) x 4,6,8,12,7 (120,115,110,100,105kg) Finally got the 12 reps with 100.

Power Clean - 8x2
Wide Grip Upright Row - 4x12-6 reps

Wide Grip Pull Up (chest to bar) - 4x12-10 reps
Rack Pulls (thanks for the reminder, Didely)! - 3x5 and 4x1 rep (only up to 190, I felt like I hadn't recovered from my last DL attempt last week, these were a struggle)
T-Bar Rows - 4x12-8 reps
Reverse grip Pull Ups - 3x12


TheBALDpuma

Original Poster:

5,842 posts

167 months

Wednesday 7th December 2016
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An Imptomptu PB today, paused bench press at 157kg. Slow, but happy.

chris watton

22,477 posts

259 months

Wednesday 7th December 2016
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TheBALDpuma said:
An Imptomptu PB today, paused bench press at 157kg. Slow, but happy.
That's great, well done!

Slow is good, I think, due to the TUT..

ukwill

8,871 posts

206 months

Wednesday 7th December 2016
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Chest/Tricep killer:

Flat bench dumbbell bench press
Incline dumbbell bench press
Flyes
Dips
Press ups
Dumbbell pullovers

Do each exercise to failure
NO rest between each exercise
Rest for 60-90s max between sets
3 sets

Count up total number of reps carried out.

Do it again in 4wks time with the aim of beating your previous rep total.

TheBALDpuma

Original Poster:

5,842 posts

167 months

Wednesday 7th December 2016
quotequote all
chris watton said:
TheBALDpuma said:
An Imptomptu PB today, paused bench press at 157kg. Slow, but happy.
That's great, well done!

Slow is good, I think, due to the TUT..
Only if you care about training effect - I just wanted to get the fking thing off my chest hehe

chris watton

22,477 posts

259 months

Wednesday 7th December 2016
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TheBALDpuma said:
Only if you care about training effect - I just wanted to get the fking thing off my chest hehe
hehe

Well there you have it, two birds with one stone!

Johnny

9,652 posts

283 months

Wednesday 7th December 2016
quotequote all
Great back session after work.

Pull Ups 6x3
T Bar Row 5x10@80kg
Superset:
Lat Pulldown 5x8@100kg/Reverse Flys 5x10@10kg
Superset:
One Arm Row 5x8/side@40kg/Reverse Wide Grip Lat Pulldown 5x8@60kg
Reverse Cable Cross 5x10@6.25kg/side

All smashed out in 45 mins with a mate. Non stop, no rest.

Not done T Bar or Reverse Wide Lats, got such a pump on. Back feels twice as thick!

Getting sore already... hehe

ETA - Thought I was gonna puke after the last superset. Splendid.

Edited by Johnny on Wednesday 7th December 22:07

mcelliott

8,626 posts

180 months

Thursday 8th December 2016
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Last night smashed out some huge efforts on zwift 65kms altogether Tonight 43kms on the road 700m of climbing feeling nice and strong. Daily pull ups and dips continue ten weeks in.

didelydoo

5,528 posts

209 months

Friday 9th December 2016
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Front squat: 9x140kg
Pause back squats: up to 205kg
Sissy Squat: 5 sets
GHR: 4 sets
Ham curls: s sets
Calves: 3 sets

Good Friday session. Deep into my cut now, belt is down to the last hole (which I made last time I cut!) and i'm quite lean.... still 3 or 4 kg to go though before i'll review.

Animal

5,246 posts

267 months

Friday 9th December 2016
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Not been to the gym in well over a month (moving house, general laziness, etc).

This morning:

Dips - 20x10
Dumbbell chest press 3x8-12
Rear delt raises 4x12

chris watton

22,477 posts

259 months

Friday 9th December 2016
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Since I turned 50 a couple of weeks' ago, I have been getting at least 8 hours sleep a night, which is unusual for me. And then when I wake up, I feel absolutely wasted and achy. I thought that I must be turning into an old man, then I realised, I am!

Anyway, today..

Back Extensions - 3x25
Leg Press - 8x12-2 reps
Deadlift - 3x5 and 3x1
Power Clean - 10x3-1 rep
Pendlay Row - 5x5
Wide grip Pull Up (neck to bar, weighted) - 5x7-5 reps

Bench Press - 4x12-10 reps
Cross-Bench DB Pullovers - 4x12-10 reps
DB Fly - 4x12
Weighted Dips - 4x12-10 reps

EZ BB Preacher Curls - 4x12-8 reps

That'll teach me to feel old...

mcelliott

8,626 posts

180 months

Friday 9th December 2016
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Only 50 i thought you were older!! smile

chris watton

22,477 posts

259 months

Friday 9th December 2016
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mcelliott said:
Only 50 i thought you were older!! smile
Thank you - That's the nicest thing anyone's ever said to me!

mcelliott

8,626 posts

180 months

Friday 9th December 2016
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chris watton said:
mcelliott said:
Only 50 i thought you were older!! smile
Thank you - That's the nicest thing anyone's ever said to me!
Chris i'm only joking fella , your'e a bit of an inspiration truth be told!

TheBALDpuma

Original Poster:

5,842 posts

167 months

Friday 9th December 2016
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Front Squat triples up to 150kg

Power cleans
4 x 3 at 80kg
3 x 2 at 90kg

Bench Row
2 x 8 at 120kg
2 x 6 at 130kg

Sotts Press up to 60kg

Chins 5s with +16kg


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