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

[chris watton]

Went to a commercial gym in Gloucester again today, was a little busier so I had to change a few things..

High Pulls - 5x8-5 reps
Power Clean - 8x2
BB Clean and Press
Bench Press - 5x12-4 reps
Pec-deck machine (I think that's what it's called..) - 5x12-8 reps
Wide Grip Pull Ups - 4x12-8 reps
Pendlay Row - 5x5
T-Bar Row - 4x12-8 reps

[ORD]

Johnny said:

Good work on the OHP

Thank you very much.

I know it's lame compared to the efforts on here, but I'm pleased with my progress in the last few months. Projected 1RM for military press is 70kg, and I would be extremely pleased to hit 80kg by the end of the year. Already hit 2 of my targets for the first half of the year (160kg deadlift and 140kg squat).

Revised targets for 2017 not yet decided. I might copy Halb and do lots of conditioning work once I hit some strength targets.

[Johnny]

80, possibly 85kg is about my limit when I'm on good run.

It was warming up at 60kg that hurt my arm again last time!

[MYOB]

ORD said:

I know it's lame compared to the efforts on here, but I'm pleased with my progress in the last few months.

At least you're currently lifting more than Smiffy on here! Sorry Smiffy!

[smiffy180]

MYOB said:

At least you're currently lifting more than Smiffy on here! Sorry Smiffy!

tt

[Halb]

smiffy180 said:

Buggar.
I'll see what physio says tomorrow, hopefully help speed up recovery.

He's a physio for strongmen? Or encountered pec tears before? Most won't know and will be guessing a lot.

[smiffy180]

Halb said:

He's a physio for strongmen? Or encountered pec tears before? Most won't know and will be guessing a lot.

He's literally the dogs bollucks.
Only £20ph (for me anyway, £25 normally) too.

He's been physio/masseur for England's rugby team at one point I think he said.
Qualified in all sorts and still studying. He's doing Chinese acupuncture or something currently.

He also helped get Dave Crosland from wheelchair bound to making the under construction series!

One of my bodybuilding friends will only use him too because he's trained in something which I forget that apparently very few have the qualification for.

I'd say I'm in good hands with him and trust his judgement. It's why I've been making lots of progress last few months, he's a miracle worker!

[Halb]

Pulldowns
Bench Press
Cable Rows
Incline Hammer
Reverse fly machine
Press-ups

[Halb]

chris watton said:

I get over half my protein intake from whey and casein powder, usually around 180-200 grams per day - probably too much, but it doesn't seem to hurt..

200gr per day?! WOw, this is in addition to your daily basic, or do you have to base you intake around the 200g protein and then eat the cals left around that? How long have you bene on 200?

[chris watton]

Halb said:

chris watton said:

I get over half my protein intake from whey and casein powder, usually around 180-200 grams per day - probably too much, but it doesn't seem to hurt..

200gr per day?! WOw, this is in addition to your daily basic, or do you have to base you intake around the 200g protein and then eat the cals left around that? How long have you bene on 200?

I don't eat an awful lot. If I do, I put on unwanted weight. I guess it's because of my slower metabolism due to my older age.

With that in mind, for breakfast, pre and post workout, I have a scoop of whey and a scoop of casein (24g of protein each scoop, plus a few extras, BCAA, HMB, creatine etc. and use whole milk for pre-workout and water for the other two) - so that's x3 spread out at around 3 hours apart - 8.30, 11.30 and 2.30. For tea (5.30-6.00), it's salmon, salad and cottage cheese, or chicken, or a Musclefood protein pizza (which is around 70g of protein)!, and before bed, a scoop of casein powder mixed in water.

This seems to work OK for me.

[Johnny]

Little arm session at home last night.

Back on the 16s and they felt ok (the 8s were feeling too heavy last week when my arm was bad!)

I've ordered some supps/joint support in the hope I can speed up recovery as I want to get the training back on track ASAP.

Ordered:

Vit D3 10000 iu
Animal Flex
Animal Pak

Not used the Flex before but reading reviews I'm hoping it will help. Amazon Prime should have them at home when I get back after work today.

[ORD]

chris watton said:

I don't eat an awful lot. If I do, I put on unwanted weight. I guess it's because of my slower metabolism due to my older age.

With that in mind, for breakfast, pre and post workout, I have a scoop of whey and a scoop of casein (24g of protein each scoop, plus a few extras, BCAA, HMB, creatine etc. and use whole milk for pre-workout and water for the other two) - so that's x3 spread out at around 3 hours apart - 8.30, 11.30 and 2.30. For tea (5.30-6.00), it's salmon, salad and cottage cheese, or chicken, or a Musclefood protein pizza (which is around 70g of protein)!, and before bed, a scoop of casein powder mixed in water.

This seems to work OK for me.

I think I would rather be a bit chubby than limit myself to one actual meal per day! Committment there, Chris.

[Halb]

ORD said:

chris watton said:

I don't eat an awful lot. If I do, I put on unwanted weight. I guess it's because of my slower metabolism due to my older age.

With that in mind, for breakfast, pre and post workout, I have a scoop of whey and a scoop of casein (24g of protein each scoop, plus a few extras, BCAA, HMB, creatine etc. and use whole milk for pre-workout and water for the other two) - so that's x3 spread out at around 3 hours apart - 8.30, 11.30 and 2.30. For tea (5.30-6.00), it's salmon, salad and cottage cheese, or chicken, or a Musclefood protein pizza (which is around 70g of protein)!, and before bed, a scoop of casein powder mixed in water.

This seems to work OK for me.

I think I would rather be a bit chubby than limit myself to one actual meal per day! Committment there, Chris.

It certainly is commitment.
Are your cals set up for maintenance for your daily expenditure?

[chris watton]

Halb said:

ORD said:

chris watton said:

I don't eat an awful lot. If I do, I put on unwanted weight. I guess it's because of my slower metabolism due to my older age.

With that in mind, for breakfast, pre and post workout, I have a scoop of whey and a scoop of casein (24g of protein each scoop, plus a few extras, BCAA, HMB, creatine etc. and use whole milk for pre-workout and water for the other two) - so that's x3 spread out at around 3 hours apart - 8.30, 11.30 and 2.30. For tea (5.30-6.00), it's salmon, salad and cottage cheese, or chicken, or a Musclefood protein pizza (which is around 70g of protein)!, and before bed, a scoop of casein powder mixed in water.

This seems to work OK for me.

I think I would rather be a bit chubby than limit myself to one actual meal per day! Committment there, Chris.

It certainly is commitment.
Are your cals set up for maintenance for your daily expenditure?

It's just something that works for me. I work from home, sitting at my desk most of the day, and I have never really been a big eater or cared too much about food. I can appreciate it would be hell for those who love their food, but it really is no hardship for me, it's what I have become used to and am comfortable with it - it is not something I struggle with. It's around 2200-2400 calories per day. I am quite small...

Sunday roast today, though. But in the weekdays and most Saturdays (have the occasional Indian maybe once per month), that is my diet

[smiffy180]

Physio thinks it's grade 1, possibly grade 2 tear which I guess is good news. Just need a scan to confirm.
I don't think I'll heal in time to train for comp but at least it isn't a year out either.
Bruising coming out on bicep now

[chris watton]

Ouch! That looks painful! Hope you make a quick recovery.

[ORD]

Ouch. Chin up, big guy!

[Halb]

'Tis but a scratch!

[mcelliott]

Love bite

[smiffy180]

Pretty sure it's given me an extra inch overall on arms too, counting it as gainz