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

[ORD]

Bowen86 said:

30, 6ft2, 15 stone. Not lean, but not fat either. Around 16-17% body fat.

I would stay well clear of extreme bodybuilding approaches like fasting etc. They are desperate measures. At your size, you'll lose fat if you just confine yourself to proper food - vegetables, meat and complex carbohydrates. Stay clear of bread and other junk food.

The bodybuilding obsession with calorie control makes sense because they are doing very extreme things to their bodies (sub 10% body fat is insane from an evolutionary perspective). Normal people have no reason to subject themselves to those kind of unhealthy practices.

[chris watton]

Today, lower weight, more reps:

Leg Press - 4x12 and 1x8 reps

Bench Press - 4x12 and 1x8 reps
DB Cross-bench Pullovers - 4x12
Chest Dips - 3x20

High Pulls - 5x8-4 reps
Power Clean - 8x2 reps
BB Clean and press - 5x5 and 3x1 rep

Wide grip Pull Up - 4x12-8 reps
T-Bar Row - 4x12-8 reps
Seated Pulley Row - 4x12-8 reps

[Halb]

A new physical job has left me zonked and made my gym trips infrequent
but back to my srength circuit today...wasn't sure how it'd go, but it went fine...if a lil long.
warm up 50 swings, and some front holds and stuff.

Dumbbell Push Press 30
Pendlay Row 25
Front Squat 35
High Pull 30

Alternate Leg Squat Thrusts 45
KB Swings 32

Deadlift 20
DB Bench Press 35
Barbell Lunges 30
Pull-Up 20
72 mins

[Johnny]

Fasted HIIT this morning.

15 mins/1 mile.

[ORD]

In the middle of my deload week so decided last night to do a maintenance strength workout. All 4 of the main lifts. 50 minutes. It left me very tired but was not that hard while I did it.

Squat:
3 x 90,100, 115, 125 (rep PR)
Bench:
3 x 75,85,95
4 x 105 (rep PR)
Deadlifts:
3 x 100,120, 130, 140
OHP:
3 x 45,50,55
4 x 60 (5th rep just wasn't there, disappointingly)

Pulls ups and band pull aparts between most sets. I'm huge fan of band pull aparts. I do 150-200 reps most days (sets of 10-20 every couple of hours at work) just to keep my shoulders healthy and back.

[chris watton]

ORD said:

In the middle of my deload week so decided last night to do a maintenance strength workout. All 4 of the main lifts. 50 minutes. It left me very tired but was not that hard while I did it.

Squat:
3 x 90,100, 115, 125 (rep PR)
Bench:
3 x 75,85,95
4 x 105 (rep PR)
Deadlifts:
3 x 100,120, 130, 140
OHP:
3 x 45,50,55
4 x 60 (5th rep just wasn't there, disappointingly)

Pulls ups and band pull aparts between most sets. I'm huge fan of band pull aparts. I do 150-200 reps most days (sets of 10-20 every couple of hours at work) just to keep my shoulders healthy and back.

Very well done, ORD!

[ORD]

chris watton said:

Very well done, ORD!

Thanks, Chris. I can't wait to start the next 4 week training cycle, to be honest.

[Johnny]

Indeed, good stuff ORD!

Today, trying to get some Tough Mudder specific training in.

Lap of a local park, about .8 mile, and 3 laps of the little obstacle course they have there.

Then onto another park for lap, about .6 mile. The outdoor gym there wasn't great tbh.

[Johnny]

Bit more this afternoon at home

20 mins on the heavy bag. Another 10 or so with no gloves/strapping.

5x10 One Arm Rows @16kg
5x10 DB BOR @16kg
5x10 Reverse Flys @8kg
8x10 Hammer Curls @ 16kg, Singles.

[Granfondo]

50km hilly bike ride.

[didelydoo]

Today>

Squats (no belt/sleeves): 160kg x 20
Leg press: 200,300,400kg x 10
GHR, banded: 4 sets
Ab rolls, 30kg on back: 3 sets 10

www.instagram.com/p/BRczUmdDgeg

Rather than injure/frustrate myself on heavy sets of 10 with the squats, i'll build back up in sets of 20, with 200 being the ultimate goal. 160 was ok, bit of a lung buster, and had to change stance mid way (glute), but had worse- 165 next week. Did puke after though!

[Johnny]

First shoulder session for a while, had a great, lightweight, session.

Traps are making a welcome return

Sitting at 87.5kg/192.5lbs

Military Press 2x10@20, 5x10@40kg
Arnold Press 5x10@18kg
Superset:
EZ Bar Upright Rows 5x10@30kg/Front Raises 5x10@12kg
Superset:
Smith Shrugs 5x10@80kg/ Lat Raises 5x8@12kg
Lat Raises 5x10@6kg for the pump, minimal rest

[chris watton]

Another just under 2 hour session today.

I have added some vids, I tried to use Instagram and just paste the URL, but apparently, I need a mobile device to use this service, and not my PC. I do have a mobile device, but it's quite old...

Back Extension - 2x20

Squats:
5x12-8 reps
5x5-1 rep

High Pull - 5x8-4 reps. Am I doing these correctly, this is my interpretation:



Power Clean - 9x2-1 rep
BB Clean and Press - 5x5 (up to 70kg) plus a couple of singles up to 80kg

Superset:
Bench Press - 5x12-6 reps
Wide Grip Pull Up - 5x12-9 reps

DB Cross-Bench Pullover - 4x12-8 reps
BB BOR (Reverse grip)- 4x12-8 reps
Seated Pulley Row (Neutral grip) - 4x12-9 reps

Here is my Clean and Press, the first with 70kg (My 5th set), and the second with 80kg (7th set - BW + 7kg). I tried as hard as possible to not 'micro-jerk' the BB at the beginning of the press:

Edited by chris watton on Friday 10th March 18:02

[didelydoo]

chris watton said:

Another just under 2 hour session today.

I have added some vids, I tried to use Instagram and just paste the URL, but apparently, I need a mobile device to use this service, and not my PC. I do have a mobile device, but it's quite old...

Back Extension - 2x20

Squats:
5x12-8 reps
5x5-1 rep

High Pull - 5x8-4 reps. Am I doing these correctly, this is my interpretation:



Power Clean - 9x2-1 rep
BB Clean and Press - 5x5 (up to 70kg) plus a couple of singles up to 80kg

Superset:
Bench Press - 5x12-6 reps
Wide Grip Pull Up - 5x12-9 reps

DB Cross-Bench Pullover - 4x12-8 reps
BB BOR (Reverse grip)- 4x12-8 reps
Seated Pulley Row (Neutral grip) - 4x12-9 reps

Here is my Clean and Press, the first with 70kg (My 5th set), and the second with 80kg (7th set - BW + 7kg). I tried as hard as possible to not 'micro-jerk' the BB at the beginning of the press:

Edited by chris watton on Friday 10th March 16:51

Find your insta page on google, and copy/paste the link from the vid you need- that's what I do on my PC. Will see the vids in a bit, at work just now!

[chris watton]

didelydoo said:

Find your insta page on google, and copy/paste the link from the vid you need- that's what I do on my PC. Will see the vids in a bit, at work just now!

Thanks for that. Have tried everything but seemingly getting nowhere in Instagram!

[Jimbo NW]

Some boot camp style circuits with a mate who's training for a wolf run this evening after a lunch time spin today.

Set 1 - 3 circuits
1 x 30 m tyre flips
1 minute hip high box jumps
1 minute core bag squats onto low plyo box sits
1 minute dumbbell dreads

Set 2 - 3 circuits
1 x 30 m tyre flips
1 min battle ropes (killer)
1 min weighted plyo jumps
1 min pistols

Set 3 - 3 circuits
1 min clean and press
1 min kettle bell swings
1 min core bag slams

Set 4 - 2 and a half
Trx
30 secs arms to elbow planks
30 secs incline press
30 secs fat boy rows
30 secs flies

Bit of a girly workout but wanted to show my mate that you can blow out your arse from functional weight based training. He prides himself on being the fittest of us and we had to stop set 4 as he looked green.

[ORD]

Great stuff from Chris and Diddly as ever!

That boot camp workout looks really unpleasant.

[mcelliott]

Gym yesterday, stupendous pump, still mostly machines. I'd like to think the back is slowly getting better, fingers crossed. People keep telling me that I'm looking bigger, which is very nice, but in actual fact I'm about 4 - 5kg lighter than in recent weeks. I think low body fat definitely creates an illusion, but I'm cool with that.

Thursday was a good hour's warm up on the turbo, then followed the hardest 23 minutes of exercise in a very long time. My aerobic power is coming on a treat. Ride below.

https://www.strava.com/activities/893873908

[Halb]

chris watton said:

Another just under 2 hour session today.

I have added some vids, I tried to use Instagram and just paste the URL, but apparently, I need a mobile device to use this service, and not my PC. I do have a mobile device, but it's quite old...

Back Extension - 2x20

Squats:
5x12-8 reps
5x5-1 rep

High Pull - 5x8-4 reps. Am I doing these correctly, this is my interpretation:

For you interpretation, I like the set-up, it goes higher than I go. I take it to the same height as Chris here.
https://www.t-nation.com/training/high-pull-for-th...
The weight I use is tough because it's part of a circuit and so exhaustion is a factor, that and it extends my naked tendon and I am wary of that for power moves.

[egor110]

mcelliott said:

Gym yesterday, stupendous pump, still mostly machines. I'd like to think the back is slowly getting better, fingers crossed. People keep telling me that I'm looking bigger, which is very nice, but in actual fact I'm about 4 - 5kg lighter than in recent weeks. I think low body fat definitely creates an illusion, but I'm cool with that.

Thursday was a good hour's warm up on the turbo, then followed the hardest 23 minutes of exercise in a very long time. My aerobic power is coming on a treat. Ride below.

https://www.strava.com/activities/893873908

Do you find the machines actually help with your cycling?

I've hit the gym all winter and on short sharp hills (runner) i've got more punch to get over them but any long hills i was a lot better last year when i was running more off road up hills.

Like you i use the machines and always wonder with the squat machine if maybe i'm forcing more weight thru my knees than they can actually handle compared to doing freeweight squats?