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

[mcelliott]

didelydoo said:

Today>

Incline DB press: 55's x 10
Seated strict: 70kg x 11
CG Bench: 110kg x10
Wide Pull downs: 20
BOR: 120kg x 20

Bit of posing. Done. 105kg on the scales after this morning session, been heavier before, but I'm much leaner this time than last time, belt still on the smallest hole, which is my bench mark. I'm getting wider - https://www.instagram.com/p/BSS36ARj3os/

Big as a house.

[ORD]

Johnny said:

Second GVT Squat session of the week.

Feeling it!

10x10@100kg Squat
5x10@60kg Stiff Leg Deads

On 3 hours sleep.

About to have a nap!

Punishing! 100kg for 10 reps is not much fun, but repeating that 10 times....mental.

[mcelliott]

Haven't posted for a little while, training going great guns. Killing it on the bike, still averaging well over 300km a week, despite this still experiencing good levels of strength at the gym too. Some muscle still hanging on, although not didely level

https://www.instagram.com/p/BSTyTloBTFh/

[Johnny]

ORD said:

Johnny said:

Second GVT Squat session of the week.

Feeling it!

10x10@100kg Squat
5x10@60kg Stiff Leg Deads

On 3 hours sleep.

About to have a nap!

Punishing! 100kg for 10 reps is not much fun, but repeating that 10 times....mental.

Yeahhhh. I got about 3 sets in and realised that twice in a week wasn't my best idea.

Still, ground it out and got it done.

[ORD]

Squat:
125kg x 5
5 x 5 @ 95kg

Bench:
8 x 3 @ 85kg

Tricep stuff; chins; loaded carries

I've been persuaded to start doing loaded carries again. I'll give it 2 weeks and see if I feel stronger. I can't remember why I stopped doing them.

Left knee is hurting - must be all the squats and deadlifts: volume has gone up a fair bit recently.

[chris watton]

Another early Sunday morning drive to the gym in Gloucester, am enjoying these Sunday mornings.

Just chest and back (mainly) today:

Back Extensions - 2x20

Bench Press - 8x12-1 rep plus a few drop sets (so about 11 sets in total, although I lost count..)
Cable Crossovers - 4x12-8 reps
DB Cross-Bench Pullover - 4x12-8 reps
Dips - 3x12

Wide Grip Pull Ups - 3x12-8 reps
One Arm DB Row - 4x12-8 reps
Seated Pulley Row - 4x12
Deadlift - 1x5

Machine Press - 4x12-8 reps

Back Extensions - 1x20

Can tell Summer's around the corner, everyone was doing just tri and bi stuff, with the odd Smith Machine Squat set - dozens of sets of isolation crap and one set of half-hearted Squats! Still, better them than me...

[smiffy180]

Today: 2 sets of sleeping, 1 set of medication. Now to eat
I feel like lifting a weight isn't going to happen again, it's horrible
Can do a bicep curl motion, can't rotate my arm outwards yet though.
Still progress at least!
Jealous of everyone, hopefully don't lose my mojo.

[Johnny]

Deadlifts up to a few triples@120kg

Incline Bench 5x10@60kg

Attempted some reverse grip bench but wasn't really feeling it.

Chin up Smiffy, you'll be back to it soon enough

[smiffy180]

I know, it's just so boring being at home all day, barely able to do daily tasks.
Respect to disabled athletes though that have to do this daily!

[didelydoo]

Today>

Cable Preacher: 20
Wrist Curl: 40kg x 15
Seated Calf raise: 100kg x20
Ham curl: 15, 20
Leg press, close stance: 310kg x 20, + static hold.

That was that. Odd session, not my usual choices, but it was still hard work and it's all part of the plan.

[Johnny]

Chest today.

Still trying to hit the upper harder

Incline DB Press 5x10@30kg DBs
Bench 5x8-10@70kg
Incline Bench 5x15@50kg
Single Arm Side-On Machine Chest Press 5x5/side@30kg
Cable Incline Flys 5x10@7.5kg/side
Reverse Grip Bench 5x10@30kg

[chris watton]

I think I may buy a cable curl attachment for cable preachers - I have a straight on, but too hard on my wrists..

Today was mainly for Squats, as I did a full workout yesterday morning (Love those cable crossovers, could really feel it in my chest this morning)

But you can't just do squats...

Back Extension - 2x20

Squats:
3x12-8 reps with 40/80/120kg
4x5 reps with 145kg
1x5 with 150kg
Every rep in the main sets were hard, although after the first couple of working sets, it seems not so bad as the body 'acclimatises' to the weight - but not looking forward to 150-155kg, I think I'll struggle as today's was no picnic..

BB BOR (Reverse grip) - 4x12-9 reps
Seated Pulley Row (Reverse grip) - 4x12-8 reps
Lat Pull Down - 4x12-8 reps

CG Bench Press - 5x12-8 reps
Triceps Rope Push Downs - 4x12-8 reps
Weighted Dips - 3x12

Face Pulls - 4x12-8 reps
EZ BB Curls - 4x12-8 reps

[Halb]

Strength Circuit

Dumbbell Push Press 30
Pendlay Row 25
Front Squat 35
Pull-Up 20

1 minute Alternate Leg Squat Thrusts 48
1 minute KB Swings 35

Deadlift 20
DB Bench Press 35
High Pull 30
Barbell Lunges 30


69 mins
ankle drops
ball squeezes
vacuums

[chris watton]

Halb said:

=Strength Circuit=
Dumbbell Push Press 30
Pendlay Row 25
Front Squat 35
Pull-Up 20

1 minute Alternate Leg Squat Thrusts 48
1 minute KB Swings 35

Deadlift 20
DB Bench Press 35
High Pull 30
Barbell Lunges 30


69 mins
ankle drops
ball squeezes
vacuums

Did you crawl out of the gym?

[Halb]

chris watton said:

Did you crawl out of the gym?

Pretty much...I think I may change cals to maintenance level and take some sort of pre workout and or drink, or something!
I might buy some supps, like creatine.

[SpunkyGlory]

chris watton said:

I think I may buy a cable curl attachment for cable preachers - I have a straight on, but too hard on my wrists..

Today was mainly for Squats, as I did a full workout yesterday morning (Love those cable crossovers, could really feel it in my chest this morning)

But you can't just do squats...

Back Extension - 2x20

Squats:
3x12-8 reps with 40/80/120kg
4x5 reps with 145kg
1x5 with 150kg
Every rep in the main sets were hard, although after the first couple of working sets, it seems not so bad as the body 'acclimatises' to the weight - but not looking forward to 150-155kg, I think I'll struggle as today's was no picnic..

BB BOR (Reverse grip) - 4x12-9 reps
Seated Pulley Row (Reverse grip) - 4x12-8 reps
Lat Pull Down - 4x12-8 reps

CG Bench Press - 5x12-8 reps
Triceps Rope Push Downs - 4x12-8 reps
Weighted Dips - 3x12

Face Pulls - 4x12-8 reps
EZ BB Curls - 4x12-8 reps

Good effort on the squats Chris!!

Does anyone have any experience of 'cutting'? I've reached the 'need to start thinking about the beach' stage of the winter bulk, but have never done a proper 'cut' before, and quite fancy seeing how lean I can get.

Currently 6ft2 (unlikely to change) and 88kg, typical ectomorph but have managed to put some good size on over winter and would like to now reduce bf% for summer. I'm happy with the workouts, will keep heaving weights sessions and add in more cardio, but have never had to watch calories that closely so have a couple of questions re the diet:
- P/C/F split? I know it differs depending on person but as a guide to start with I was looking at 50/30/20 but as my maintenance level is 3200 calories, this makes the protein content seem far too high. If I'm cutting at 2700 calories, does 30/40/30 make more sense?
- You can spend hours reading about the different methods for losing bf%, what has worked for people on here? I know DD and mcelliott have both reached low levels, has anyone else? I'm tempted to stick to 'reduce calories by 500, add cardio, monitor and adjust' as a starting method, sound okay? I'm currently around 16% and would like to get to "look at that guy's abs Rachel"%.

[chris watton]

Halb said:

Pretty much...I think I may change cals to maintenance level and take some sort of pre workout and or drink, or something!
I might buy some supps, like creatine.

I just have a protein shake with water or milk (although today I used 'oat milk' that my wife bought me, and a piece of fruit like a banana. Your workouts seem more intense though, so a pre-workout may help more. I have always found that when I buy them, the first couple of times, they do seem to work, but after a while, they seem to lose their effectiveness. For me, anyway, so I just have the whey and casein shake and fruit an hour before, and one straight after.

SpunkyGlory said:

Good effort on the squats Chris!!

Cheers!

Can't help on the cutting, I consume the same all year round, but I think Didely and Mcelliot are relative experts on the subject.

[Captain Smerc]

Today , I rode my skate longboard down the prom from Southend to Leigh on Sea and back , and I never crashed once ! Unlike yesterday ...

Edited by Captain Smerc on Monday 3rd April 18:52

[ORD]

Crappy deadlift day today:
145kg x 4 (barely making the 4th)
5 x 3 @ 115kg
OHP:
8 x 3 @ 50kg

Curls; face pulls and goblet loaded carries

[didelydoo]

SpunkyGlory said:

Good effort on the squats Chris!!

Does anyone have any experience of 'cutting'? I've reached the 'need to start thinking about the beach' stage of the winter bulk, but have never done a proper 'cut' before, and quite fancy seeing how lean I can get.

Currently 6ft2 (unlikely to change) and 88kg, typical ectomorph but have managed to put some good size on over winter and would like to now reduce bf% for summer. I'm happy with the workouts, will keep heaving weights sessions and add in more cardio, but have never had to watch calories that closely so have a couple of questions re the diet:
- P/C/F split? I know it differs depending on person but as a guide to start with I was looking at 50/30/20 but as my maintenance level is 3200 calories, this makes the protein content seem far too high. If I'm cutting at 2700 calories, does 30/40/30 make more sense?
- You can spend hours reading about the different methods for losing bf%, what has worked for people on here? I know DD and mcelliott have both reached low levels, has anyone else? I'm tempted to stick to 'reduce calories by 500, add cardio, monitor and adjust' as a starting method, sound okay? I'm currently around 16% and would like to get to "look at that guy's abs Rachel"%.

I like high protein, med/high carb, low fat to cut. As you'd mentioned- knock 500 cals off carbs/fats and review after a couple of weeks, try to keep protein high. Calorie deficit is king IME- all types of diet ultimately work due to this.

I think that provided protein is kept high to spare muscle tissue, do what you want with carbs/fats to get into the required deficit. I have a preference to keep carbs up, and fats down. Regardless, it's the deficit in calories that'll get rid of fat.

Set a date you want to be ready by, makes it easier to aim for something (for me anyway)