What training are you doing/have you done today? Vol.2
Discussion
Johnny said:
Great early session today:
Squats 2x10@70, 2x8@80, 4x5@100, 3x3@120, 1x3@140, 2x3@150, 1x2@155 (PB),
1x2@160kg (PB)
Legs press 5x10@200kg
Leg Ext. 5x8@60kg
Stiff Leg Deads 5x10@60kg
Smith Calf Raises 5x20@80kg
Need second breakfast!
Top work Johnny!Squats 2x10@70, 2x8@80, 4x5@100, 3x3@120, 1x3@140, 2x3@150, 1x2@155 (PB),
1x2@160kg (PB)
Legs press 5x10@200kg
Leg Ext. 5x8@60kg
Stiff Leg Deads 5x10@60kg
Smith Calf Raises 5x20@80kg
Need second breakfast!
Edited by Johnny on Tuesday 13th December 12:03
olly22n said:
mcelliot - whats your dips/pull up work out? are you working towards a target or do they just form part of your routine?
Yeah it's just a little challenge I set myself (did it last year as well) - it's 100 or more pull ups with double the amount of dips every day for three months, so October until the end of December.Johnny said:
Great early session today:
Squats 2x10@70, 2x8@80, 4x5@100, 3x3@120, 1x3@140, 2x3@150, 1x2@155 (PB),
1x2@160kg (PB)
Legs press 5x10@200kg
Leg Ext. 5x8@60kg
Stiff Leg Deads 5x10@60kg
Smith Calf Raises 5x20@80kg
Need second breakfast!
Very well done, Johnny!Squats 2x10@70, 2x8@80, 4x5@100, 3x3@120, 1x3@140, 2x3@150, 1x2@155 (PB),
1x2@160kg (PB)
Legs press 5x10@200kg
Leg Ext. 5x8@60kg
Stiff Leg Deads 5x10@60kg
Smith Calf Raises 5x20@80kg
Need second breakfast!
Edited by Johnny on Tuesday 13th December 12:03
I have to admit defeat, I will not be training today, was up most of the night as man-flu has really taken hold. damn it. Bunged up and ache all over..
More>
DB bench press
1 arm smith incline press
DB fly
Cable fly
Dips
Savickas press
Push downs SS Lat raise.
Done.
Condition as of this morning: https://www.instagram.com/p/BN_ThEKh3un/
Still a lot of cutting to be done, but starting to take shape.
DB bench press
1 arm smith incline press
DB fly
Cable fly
Dips
Savickas press
Push downs SS Lat raise.
Done.
Condition as of this morning: https://www.instagram.com/p/BN_ThEKh3un/
Still a lot of cutting to be done, but starting to take shape.
Looking powerful.
A question, if I may. Do you always gain so much fat when not cutting? Would it not be easier to stay relatively trim all the time or do you need such a big calorie surplus that you necessarily end up chubby?
I've not seen anything on the science of bulking so am speaking from ignorance!
A question, if I may. Do you always gain so much fat when not cutting? Would it not be easier to stay relatively trim all the time or do you need such a big calorie surplus that you necessarily end up chubby?
I've not seen anything on the science of bulking so am speaking from ignorance!
I've been going to personal trainer since September twice a week.
I cycled there and back (20 mins of cardio)
Did a 30 min run at the end of the session
The rest of it is (as always) a bit of a blur but went something like this
- Steps to warm up x 30
- Steps with jump + squat x 15
- Medicine ball slams x 20
- Medicine ball slams with squats x 20
- Tricep dips (70% bodyweight) x 10
- Lifts (ditto) x 10
- Various ab exercises x 60
- Lower back lifts x 20
- Horrible walking-forwards-on-hands-with-press-up-and-squat-jump x 20
- Warm down & stretch
The trainers do vary it a lot. Last week I was doing some dead lifts and bench presses. Then there are various exercises involving dumbells and other weights. And ropes (whipping). And press ups. And various lunges. And boxing (pads mainly).
Anyway I've lost a stone and gained a lot of muscle from my abs up plus toned up the legs a bit (they were the only OK bit really as I cycle). I've been able to get back into some shirts that I haven't been able to get in for a few years and I look a lot better in a suit.
Just signed up for another three months and hope to shift another 10lbs or so whilst continuing to get my strength and stamina up.
Then I'll drop to once a week and join a gym somewhere to do some circuits off my own bat.
I cycled there and back (20 mins of cardio)
Did a 30 min run at the end of the session
The rest of it is (as always) a bit of a blur but went something like this
- Steps to warm up x 30
- Steps with jump + squat x 15
- Medicine ball slams x 20
- Medicine ball slams with squats x 20
- Tricep dips (70% bodyweight) x 10
- Lifts (ditto) x 10
- Various ab exercises x 60
- Lower back lifts x 20
- Horrible walking-forwards-on-hands-with-press-up-and-squat-jump x 20
- Warm down & stretch
The trainers do vary it a lot. Last week I was doing some dead lifts and bench presses. Then there are various exercises involving dumbells and other weights. And ropes (whipping). And press ups. And various lunges. And boxing (pads mainly).
Anyway I've lost a stone and gained a lot of muscle from my abs up plus toned up the legs a bit (they were the only OK bit really as I cycle). I've been able to get back into some shirts that I haven't been able to get in for a few years and I look a lot better in a suit.
Just signed up for another three months and hope to shift another 10lbs or so whilst continuing to get my strength and stamina up.
Then I'll drop to once a week and join a gym somewhere to do some circuits off my own bat.
ORD said:
Looking powerful. Do you always gain so much fat when not cutting? Would it not be easier to stay relatively trim all the time or do you need such a big calorie surplus that you necessarily end up chubby?
I've not seen anything remotely convincing on the science of bulking.
I tend to keep in a high calorie surplus if I want to grow, not fussed if I gain a bit of fat- stripping fat back is easy. Growing muscle in a small surplus isn't so easy- miscalculation on intake or expenditure could easily wipe out a surplus.I've not seen anything remotely convincing on the science of bulking.
Besides, I like the strength and size gains that come with high cals- more energy for training and growing. I also like the cutting after the bulk, in a strange way.
It's appealing to stay lean from an aesthetic perspective, but I like to have a target weight, when I get there, i'll cut back and start again. Lean bulking tends to = spinning wheels IME
Edited by didelydoo on Wednesday 14th December 11:19
Only recently found this section of the forum, normally stick to car related topics. As training is equal to my love of cars I'll be in here a bit more.
Monday was (international) chest day:
Warm up
Incline dumbbell press 100kg 5x5
Flat Bench press 140kg 5x5 - 120kg 3x8 - 100kg 3x8
Incline fly 40kg 3x10
Cable fly (Can't recall the weight)
Chest press machine 80kg 3x10 - 40kg 3x8 (starting to fade)
Incline chest press machine 80kg 5x5
Yesterday was circuit training with a variety of cardio, bodyweight and weighted exercises. Mainly shoulders.
Monday was (international) chest day:
Warm up
Incline dumbbell press 100kg 5x5
Flat Bench press 140kg 5x5 - 120kg 3x8 - 100kg 3x8
Incline fly 40kg 3x10
Cable fly (Can't recall the weight)
Chest press machine 80kg 3x10 - 40kg 3x8 (starting to fade)
Incline chest press machine 80kg 5x5
Yesterday was circuit training with a variety of cardio, bodyweight and weighted exercises. Mainly shoulders.
Spent yesterday learning technique on the squat with the current England's strongest man.
Got leg DOMs for the first time in a while!
I was falling forward as I got heavy which we've corrected, easy fix. Just drilling it in now.
Yesterday's session went:
60x10
100x5
140x5,3,1,1,1
180x1,1,1
200x1,1,1,1
220x1,1,1,1,1,1
160 paused x10 singles to drill technique in.
Single leg work to find what's weak.
Some single leg glute bridge raises.
240 is my best high bar in neoprene sleeves for reference due to failing forward so if I can nail form, 250+ is off up
Got leg DOMs for the first time in a while!
I was falling forward as I got heavy which we've corrected, easy fix. Just drilling it in now.
Yesterday's session went:
60x10
100x5
140x5,3,1,1,1
180x1,1,1
200x1,1,1,1
220x1,1,1,1,1,1
160 paused x10 singles to drill technique in.
Single leg work to find what's weak.
Some single leg glute bridge raises.
240 is my best high bar in neoprene sleeves for reference due to failing forward so if I can nail form, 250+ is off up
didelydoo said:
More>
DB bench press
1 arm smith incline press
DB fly
Cable fly
Dips
Savickas press
Push downs SS Lat raise.
Done.
Condition as of this morning: https://www.instagram.com/p/BN_ThEKh3un/
Still a lot of cutting to be done, but starting to take shape.
Looking good man DB bench press
1 arm smith incline press
DB fly
Cable fly
Dips
Savickas press
Push downs SS Lat raise.
Done.
Condition as of this morning: https://www.instagram.com/p/BN_ThEKh3un/
Still a lot of cutting to be done, but starting to take shape.
Pretty hectic last 48 hours - yesterday 35km on the road, lovely moonlit night, really enjoyed it. Pull ups and dips when I got home. This evening, 2 hours on the turbo - 1 hour warm up on zwift and the second was a race which I won. Absolutely screwed right now. Earlier today I went for an x-ray on my hip (probably the onset of arthritis) the pain comes and goes, should find out more in a week or so. Apart from that, feeling really good.
85kg 10x3 strict press 30 sec rest.
80kg x5 (and a half) strict behind the neck PB.
https://youtu.be/WdacOg5O4Kk
145lb flat dumbbell press x4
Bodyweight dips x2
80kg x6 pushdowns.
Shoulder strength is coming on great!
80kg x5 (and a half) strict behind the neck PB.
https://youtu.be/WdacOg5O4Kk
145lb flat dumbbell press x4
Bodyweight dips x2
80kg x6 pushdowns.
Shoulder strength is coming on great!
Johnny said:
Weird, crappy, but somewhat good shoulder session after work.
Everything felt off, yet I ended up with a decent pump and am as sore as f
k now.
Odd. Glad I made the effort though.
I think we all feel like this from time to time - once day you feel great and really crush it, and the next workout it feels like someone's zapped all of your strength and energy, even if your diet is completely on-point!Everything felt off, yet I ended up with a decent pump and am as sore as f
k now. Odd. Glad I made the effort though.
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OK, I have had this cold for almost a week now, I was going to try and do a session today, so I only miss one workout this week. but TBH, I still feel very crappy, and concede that I would probably do myself more harm than good. But missing workouts is a horrible feeling too...
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