What training are you doing/have done today?
Discussion
I'll give you a good core one.
Two medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
Two medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
Edited by balders118 on Sunday 7th November 15:04
Just in from Chest/Tri's/Abs
Started
4 x 12 bench (only 70 kgs or 154 lbs
)
3 x 10 incline (55 Kgs)
3 x 8 decline (65 kgs)
Then
3 x 8 flat bench fly's I've learnt a new technique of these where you literally try and touch the ground when lowering and go as slow as possible
3 x 10 incline fly's
4 x 8 decline cable fly's
Then
Close grip bench
3 x 10 (50 kg)
Single arm cable push downs 4 x 10 each side
Kickbacks 4 x 10
Then (jesus!!)
The Ab thing's described by Balders above
then 3 x 1 minute plank
3 x 40 second side plank
cable leg raises
To finish my self off a nice HIIT run back to my flat (about 1.5 miles)
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address, it has always been slightly weaker than the right just noticing it more now at higher weights. Leaving it approx 2/3 days between shoulders and chest so I can't see that being the issue.
Started
4 x 12 bench (only 70 kgs or 154 lbs
)3 x 10 incline (55 Kgs)
3 x 8 decline (65 kgs)
Then
3 x 8 flat bench fly's I've learnt a new technique of these where you literally try and touch the ground when lowering and go as slow as possible
3 x 10 incline fly's
4 x 8 decline cable fly's
Then
Close grip bench
3 x 10 (50 kg)
Single arm cable push downs 4 x 10 each side
Kickbacks 4 x 10
Then (jesus!!)
The Ab thing's described by Balders above
then 3 x 1 minute plank
3 x 40 second side plank
cable leg raises
To finish my self off a nice HIIT run back to my flat (about 1.5 miles)
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address, it has always been slightly weaker than the right just noticing it more now at higher weights. Leaving it approx 2/3 days between shoulders and chest so I can't see that being the issue.
DownUnder. said:
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address.
Unless it hurts, feels uncomfortable or aches in anyway I would says its just an inbalance. Keep training and given time (sometimes a lot of time) it should even out. Most people suffer from this. How long have you been training? If its been years of weights then I would expect for it to be sorted and balanced by now. I know people who have been training for around a year or more and still have inbalances from left to right.
Don't train your stonger side harder as your weaker side won't ever catch up. Let your stronger side wait for your weaker side if you get me?
Edited by balders118 on Sunday 7th November 19:10
This morning, 1hr 35mins on road bike. Very hilly ride, sh
y weather - cold wet and windy. Felt like there was a Mack truck resting on my chest. Felt absolutely wasted when I got home.
This afternoon I went to the gym for a leg workout. This consisted of four sets of squats - one set warm up and three sets of 15 reps, 220lb. Four sets of leg extensions - one set warm up and three sets of 110, 120 and 130lb for 8 reps. And then, because I like doing them, four sets of chins at 12 reps and then after a peck deck warm up, did some dips that consisted of three sets of 20 reps with a 10kg plate. Finished off with two sets of hanging leg raises - 25 reps.
y weather - cold wet and windy. Felt like there was a Mack truck resting on my chest. Felt absolutely wasted when I got home.This afternoon I went to the gym for a leg workout. This consisted of four sets of squats - one set warm up and three sets of 15 reps, 220lb. Four sets of leg extensions - one set warm up and three sets of 110, 120 and 130lb for 8 reps. And then, because I like doing them, four sets of chins at 12 reps and then after a peck deck warm up, did some dips that consisted of three sets of 20 reps with a 10kg plate. Finished off with two sets of hanging leg raises - 25 reps.
Edited by mcelliott on Sunday 7th November 19:18
balders118 said:
DownUnder. said:
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address.
Unless it hurts, feels uncomfortable or aches in anyway I would says its just an inbalance. Keep training and given time (sometimes a lot of time) it should even out. Most people suffer from this. How long have you been training? If its been years of weights then I would expect for it to be sorted and balanced by now. I know people who have been training for around a year or more and still have inbalances from left to right.
Don't train your stonger side harder as your weaker side won't ever catch up. Let your stronger side wait for your weaker side if you get me?
Edited by balders118 on Sunday 7th November 19:10
DownUnder. said:
Just in from Chest/Tri's/Abs
Started
4 x 12 bench (only 70 kgs or 154 lbs)
3 x 10 incline (55 Kgs)
3 x 8 decline (65 kgs)
Then
3 x 8 flat bench fly's I've learnt a new technique of these where you literally try and touch the ground when lowering and go as slow as possible
3 x 10 incline fly's
4 x 8 decline cable fly's
Then
Close grip bench
3 x 10 (50 kg)
Single arm cable push downs 4 x 10 each side
Kickbacks 4 x 10
Then (jesus!!)
The Ab thing's described by Balders above
then 3 x 1 minute plank
3 x 40 second side plank
cable leg raises
To finish my self off a nice HIIT run back to my flat (about 1.5 miles)
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address, it has always been slightly weaker than the right just noticing it more now at higher weights. Leaving it approx 2/3 days between shoulders and chest so I can't see that being the issue.
I bet it felt heavier when you were doing the sets at 154lb.Started
4 x 12 bench (only 70 kgs or 154 lbs
)3 x 10 incline (55 Kgs)
3 x 8 decline (65 kgs)
Then
3 x 8 flat bench fly's I've learnt a new technique of these where you literally try and touch the ground when lowering and go as slow as possible
3 x 10 incline fly's
4 x 8 decline cable fly's
Then
Close grip bench
3 x 10 (50 kg)
Single arm cable push downs 4 x 10 each side
Kickbacks 4 x 10
Then (jesus!!)
The Ab thing's described by Balders above
then 3 x 1 minute plank
3 x 40 second side plank
cable leg raises
To finish my self off a nice HIIT run back to my flat (about 1.5 miles)
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address, it has always been slightly weaker than the right just noticing it more now at higher weights. Leaving it approx 2/3 days between shoulders and chest so I can't see that being the issue.
Here's a great idea for drop sets. When you can't push out the desired number of reps at, say, 154lb follow u and do a set or two at 70Kg - should feel much easier and you'll get more reps.
Imbalance wise, I've been training for 28 years on and off and still have imbalances (left side weaker than right) more noticeable on some exercises and even sessions, phases - comes and goes to an extent. I think it's pretty common and natural and to do with neural efficiency as much as anything. If it doesn't hurt, pull etc. I shouldn't worry.
Lost_BMW said:
DownUnder. said:
Just in from Chest/Tri's/Abs
Started
4 x 12 bench (only 70 kgs or 154 lbs)
3 x 10 incline (55 Kgs)
3 x 8 decline (65 kgs)
Then
3 x 8 flat bench fly's I've learnt a new technique of these where you literally try and touch the ground when lowering and go as slow as possible
3 x 10 incline fly's
4 x 8 decline cable fly's
Then
Close grip bench
3 x 10 (50 kg)
Single arm cable push downs 4 x 10 each side
Kickbacks 4 x 10
Then (jesus!!)
The Ab thing's described by Balders above
then 3 x 1 minute plank
3 x 40 second side plank
cable leg raises
To finish my self off a nice HIIT run back to my flat (about 1.5 miles)
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address, it has always been slightly weaker than the right just noticing it more now at higher weights. Leaving it approx 2/3 days between shoulders and chest so I can't see that being the issue.
I bet it felt heavier when you were doing the sets at 154lb.Started
4 x 12 bench (only 70 kgs or 154 lbs
)3 x 10 incline (55 Kgs)
3 x 8 decline (65 kgs)
Then
3 x 8 flat bench fly's I've learnt a new technique of these where you literally try and touch the ground when lowering and go as slow as possible
3 x 10 incline fly's
4 x 8 decline cable fly's
Then
Close grip bench
3 x 10 (50 kg)
Single arm cable push downs 4 x 10 each side
Kickbacks 4 x 10
Then (jesus!!)
The Ab thing's described by Balders above
then 3 x 1 minute plank
3 x 40 second side plank
cable leg raises
To finish my self off a nice HIIT run back to my flat (about 1.5 miles)
Right, hereth' the question, my left tricep appears to be struggling lately, hence the lighter weights... Could this just be it being tired or possibly an underlying problem I need to address, it has always been slightly weaker than the right just noticing it more now at higher weights. Leaving it approx 2/3 days between shoulders and chest so I can't see that being the issue.
Here's a great idea for drop sets. When you can't push out the desired number of reps at, say, 154lb follow u and do a set or two at 70Kg - should feel much easier and you'll get more reps.
Imbalance wise, I've been training for 28 years on and off and still have imbalances (left side weaker than right) more noticeable on some exercises and even sessions, phases - comes and goes to an extent. I think it's pretty common and natural and to do with neural efficiency as much as anything. If it doesn't hurt, pull etc. I shouldn't worry.
Yeah, what's bothering me is that I was lifting 75/80 recently and am now struggling to finish a set, or should I put it down to just a weak day?
^ Could be - happens to all of us I guess.
If the triceps issue is at a particular part/range in the exercise - e.g. lock out - you could try a few sets of partials for a while. e.g. top 1/3 or so, in a power rack maybe, to try to develop more strength there.
When you get your strength back you could try lifting in ounces - some big 'weights' then!
If the triceps issue is at a particular part/range in the exercise - e.g. lock out - you could try a few sets of partials for a while. e.g. top 1/3 or so, in a power rack maybe, to try to develop more strength there.
When you get your strength back you could try lifting in ounces - some big 'weights' then!
balders118 said:
I'll give you a good core one.
Two medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
doing this tonight just to try out, sounds like a bTwo medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
Edited by balders118 on Sunday 7th November 15:04
d! 
powwerr said:
balders118 said:
I'll give you a good core one.
Two medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
doing this tonight just to try out, sounds like a bTwo medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
Edited by balders118 on Sunday 7th November 15:04
d! 
Chest and tri's today!!!
5 minutes rowing machine warm-up and some stretches and rotator cuff warm-ups
Chest
Dumbbell Incline bench (4 sets)
Barbell Flat bench (4 sets)
Dumbbell decline flys (4 sets)
Tri's
Triceps Push-down - V-Bar Attachment (4 sets)
Kick-backs (3 sets)
Lying dumbbell triceps extension (3 sets)
Abs and warm down
5 minutes rowing machine warm-up and some stretches and rotator cuff warm-ups
Chest
Dumbbell Incline bench (4 sets)
Barbell Flat bench (4 sets)
Dumbbell decline flys (4 sets)
Tri's
Triceps Push-down - V-Bar Attachment (4 sets)
Kick-backs (3 sets)
Lying dumbbell triceps extension (3 sets)
Abs and warm down
powwerr said:
balders118 said:
I'll give you a good core one.
Two medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
doing this tonight just to try out, sounds like a bTwo medicine balls (same size), about shoulder width apart. Start in the press up position with one hand on each ball, back straight, abs tight - nice and flat. Bring your left knee to the right hand ball, then back to your start point. Same with right knee to left hand ball. 20 reps. Then, five deep press ups, maintaining great form with a flat back. Follow with 20 more knee to ball reps.. repeat till you can't do it any more.
Edited by balders118 on Sunday 7th November 15:04
d! Lunctime I completed 1 Hour of heaves/chin ups 216 undergrasp heaves, straight arm full extenstion. Tonight is swim.
Going to back today, mixed with some cardio... Posted all my workouts on here so it's pointless to do so today. First go back on Deadlift today though, shall post up my measly one rep max.
Quicky, anyone else tried the 300 workout? Looks pretty good in the fact you don't increase reps or weight; but time total done so has an element of circuit training involved. Will be giving it ago this week.
Quicky, anyone else tried the 300 workout? Looks pretty good in the fact you don't increase reps or weight; but time total done so has an element of circuit training involved. Will be giving it ago this week.
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