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

[ORD]

I agree - it's all about net calories available or in deficit. Every clever diet is just about making it easier, as a matter of habit formation or self control, to end up in deficit. If we all had perfect self control, we would just dial down the calories generally and maintain protein levels. That should, ignoring human nature, be the simplest and easiest way to do it.

Staying lean in the first place is by far the best way to be lean, though - for all sorts of reasons.

[Johnny]

3x3 Pull Ups ( called it as Biceps hurting)
Lat Pulldown (Plates) 2x10@80, 3x8@100kg
T Bar Rows 5x10@60kg+Bar
BOR 1x10@60, 2x8@80, 2x6@100kg
Upper Back Machine 5x10@50kg
Seated Pulley Row 5x10@35kg

https://instagram.com/p/BSd9M5rFAVz/

[Burwood]

Looking solid DD. Most my carbs are from wine at the moment. Still training hard every week day though.

[ORD]

didelydoo said:

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)

I would add that you should be realistic about the kind of level you want to achieve. For me, for example, I can get down to about 11% body fat reasonably easily, but I spend most of time at 13% (because that requires no effort at all); getting down much below 11%, for me at least, would mean doing cardio and other unpleasant stuff. There is probably an equivalent number for you - something between 10 and 13%, typically, according to most people who bang on about body fat.

Diddly and others on here have been down into the single digits, which requires proper work at it.

[Burwood]

ORD said:

didelydoo said:

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)

I would add that you should be realistic about the kind of level you want to achieve. For me, for example, I can get down to about 11% body fat reasonably easily, but I spend most of time at 13% (because that requires no effort at all); getting down much below 11%, for me at least, would mean doing cardio and other unpleasant stuff. There is probably an equivalent number for you - something between 10 and 13%, typically, according to most people who bang on about body fat.

Diddly and others on here have been down into the single digits, which requires proper work at it.

agree completely-at single figures you can literally see that cheat meal spilling over. For me I can diet hard for 6 weeks-any longer and i lose the will to live. If I added plenty of cardio I'm sure it would be 'easier'

[mcelliott]

Burwood said:

ORD said:

didelydoo said:

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)

I would add that you should be realistic about the kind of level you want to achieve. For me, for example, I can get down to about 11% body fat reasonably easily, but I spend most of time at 13% (because that requires no effort at all); getting down much below 11%, for me at least, would mean doing cardio and other unpleasant stuff. There is probably an equivalent number for you - something between 10 and 13%, typically, according to most people who bang on about body fat.

Diddly and others on here have been down into the single digits, which requires proper work at it.

agree completely-at single figures you can literally see that cheat meal spilling over. For me I can diet hard for 6 weeks-any longer and i lose the will to live. If I added plenty of cardio I'm sure it would be 'easier'

For me it's the fact that cardio is king. 400km a week on the bike and 3 hard gym sessions generally sees that I hover around 10% body fat. It's the sweet spot as far as I'm concerned, where I look half decent but feel proper strong. Being familiar with how your own body works is key though, I could easily get down to 8% with a few tweaks to the diet, or go the other way - 12% or 13%, but still keep everything under control.

[Granfondo]

50km hilly bike ride after a 3 week break due to illness.

[didelydoo]

Today>

Incline smith guillotine press: 120kg x 12, 80kg x 20
BHN Smith press: 80kg x 10
Dips: 65kg x 8 into BW x 18
Deadlift: 230kg x 5
CG pull downs: 15, 20

Done. Dips and deadlifts were very hard today.

Think I'll put deads first next time, as energy was shot by the time I got to them today.

[ORD]

Monstrous work, Diddly.

The deadlifts were probably hard because it's a huge weight for 5 reps... I find deadlifts much harder than anything else, even squats. If I find the 3rd rep on squats as hard as I find the 3rd on deadlifts, I would never make the 4th or 5th.

[didelydoo]

ORD said:

Monstrous work, Diddly.

The deadlifts were probably hard because it's a huge weight for 5 reps... I find deadlifts much harder than anything else, even squats. If I find the 3rd rep on squats as hard as I find the 3rd on deadlifts, I would never make the 4th or 5th.

Thanks

I'd not be fussed, but I did 2.5kg less for 4 more reps the other week- should have had 8 or 9 at 230kg by my calculations. TBH I gave up mentally after the 5th rep, should have banged a few more out...... I'll put them back to the start of the work out next deadlift session and get 10 if it kills me.

[smiffy180]

didelydoo said:

Thanks

I'd not be fussed, but I did 2.5kg less for 4 more reps the other week- should have had 8 or 9 at 230kg by my calculations. TBH I gave up mentally after the 5th rep, should have banged a few more out...... I'll put them back to the start of the work out next deadlift session and get 10 if it kills me.

CNS fatigue?
Can't go all out all the time!

[didelydoo]

smiffy180 said:

CNS fatigue?
Can't go all out all the time!

Na, just an off day, and doing them at the end. I can go all out for around 8-10 weeks at a time, then rest is due- loads of time left before I'm goosed!

[smiffy180]

didelydoo said:

Na, just an off day, and doing them at the end. I can go all out for around 8-10 weeks at a time, then rest is due- loads of time left before I'm goosed!

Wish I could do that! My CNS is that of a 100yr old
Although finally got a program that works around it

[chris watton]

Talking of fatigue, Monday night, I felt awful, not just the normal achy feeling, but my whole shoulder region and traps especially, hurt. Still felt fatigued this morning, so wasn't sure how well I'd do today, even thought about skipping the session, I felt that run down. However...

Back Extensions - 1x20

Squats:
4 warm up sets with 40/80/100/120kg
4x5 with 150kg - this almost killed me and is definitely my limit for such sets and reps right now. (Just over double BW)
1x3 half and quarter squats with 170kg
1x5 with 155kg - I had intended to do a drop-set with 120, but in all honesty, my legs were like jelly and couldn't face doing any more. Wimp!

Incline Bench Press - 4x12-8 reps

High Pulls - 4x10-4 reps
power Clean - 8x2-1 rep

Wide Grip Pull Ups - 4x12-8 reps
Deadlift - 1x5 reps
BB BOR - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps

When I went to the bathroom to clean up, I realised what may have caused the ache in my traps, I had a nice long line of red and purple where the bar rests for squats.

[J4CKO]

First session with a PT, high intensity stuff, then some other random torture, was convinced I was going to do my normal routine afterward, walked out a broken man and thinking back, hadn't actually done that much, I think the HIIT one the sit down bike actually scared the lady next to me, I cycle most days so can put a bit of a shift on when needs be, which had the machine rocking a bit and it making a racket.

Plank to Press up into "mountain something or other", basically in a press up position bringing your knew o meet your elbow, first few were easy, then the shaking sets in

Overhead presses from sitting.

Weighted incline bench ab thing.

Feel like I learnt some stuff.

[Halb]

The Bear circuit

inverse crunches

bridges

reverse flyes

[ORD]

Tolerable workout.

Squat: 6 x 3 @ 100kg (60 seconds rest)

Bench:
5 x 105kg (barely - grinding on the 5th)

5 x 5 @ 80kg
Supersetted with sets of 5 chins & only 30 seconds rest. Makes sense because 80kg is my bodyweight so it's bodyweigh push / bodyweight pull.

Triceps murder stuff at the end. My triceps are quite strong and probably dominate my bench press. I should do more chest work but never have the time.

[smiffy180]

Gained a lot more movement on my arm, just got to remember not to push it. Keep forgetting it's been operated on!

---

Off topic, what on earth is this skin?
And have I read right that it's now the only option?
I'll be honest it's putting me off visiting ph so much....

[Halb]

smiffy180 said:

Gained a lot more movement on my arm, just got to remember not to push it. Keep forgetting it's been operated on!

---

Off topic, what on earth is this skin?
And have I read right that it's now the only option?
I'll be honest it's putting me off visiting ph so much....

Yeah it's the only one, and same!
I'll still browse here and films, but probably not as much.

[didelydoo]

Can you not view as desk top? My skin is the same as the old/original one (blue/grey/basic)