What training are you doing/have done today?

[balders118]

So first day of ripping ..... I want to go back to bulking already Turns out i've lost a bit of fitness.

So today:

1000m row - warm up

Some dynamic stretches and a few warm up weights

Clean and jerks - 50kg - 10 reps in one minute. Gave myself the rest of that minute, plus one more minute to rest then repeat. Did this until I failed to get 10 reps out in the alloted minute. Think I managed 6 sets. Gets harder and harder as your rest gets shorter and shorter.

Mini circuit: twice through

jump lunges: 1 minute
Crunches: 20 reps
Step ups: 1 minute
jack hammers: 20 reps
Squat jumps off step (nice and deep): 1 minute
Legs up crunches: 20 reps

12reps of pre-exhaustive flyes, followed by 12 reps of bench press. 30 seconds rest. Fairly light weights as i'm not training to failure. 4 sets.

4 sets of DB bent over row, 12 reps. 30 seconds rest inbetween sets.

2 x 250 m sprints on the rower (47 ish seconds). 1 x 500 m sprint. Not a lot of recovery time between each.

Finished off with a casual 10 minute 3 miler on the bike.


The workout was okay, but I will probably take bits from it rather than use that as a template again.

Edited by balders118 on Sunday 14th November 19:57

[balders118]

Furious Styles said:

Did 42 miles with about 4100ft of climbing, on the road bike today. Nice and cold in the rain, and having left it till late after watching the grand prix it was nice and dark too...
Counting down the days until summer returns already.
Well done Seb!

st

I'm iplayer'ing the GP, thought i'd have a little PH browse. FFS!!

[balders118]

Lol, no worries. I'm 5 laps from the end now, so it was already looking quite certain anyway. I work sundays, so have become a master of not catching the result. Not today though

[balders118]

NeMiSiS said:

LordGrover said:

I'm doing the opposite. Building through the winter then (hoping to) lose the fat in the spring.

I thought everyone came into season during the summer months.

Makes no difference for me, as I won't be going anywhere nice and needing a ripped 6 pack to show off at the beach.

[balders118]

So today....

1000m row warm up

Then the cardio commenced......

1 mile on the bike (started at around 2.48/90%maximal - I decided i'd stop when I failed to get it under 3 minutes)

30 seconds rest

30 seconds skipping

30 seconds rest

30 seconds skipping

30 seconds rest

Back on the bike for another mile. Repeat. this lasted about 55 minutes before I 'failed'. Very hard work. Just cooled down and stretched after.

[balders118]

DownUnder. said:

balders118 said:

So today....

1000m row warm up

Then the cardio commenced......

1 mile on the bike (started at around 2.48/90%maximal - I decided i'd stop when I failed to get it under 3 minutes)

30 seconds rest

30 seconds skipping

30 seconds rest

30 seconds skipping

30 seconds rest

Back on the bike for another mile. Repeat. this lasted about 55 minutes before I 'failed'. Very hard work. Just cooled down and stretched after.

Out of interest, are you going to be doing any weight training at all to try and keep as much of the muscle you gained during the bulk?

Yes I am. Thats the only totatally cardio session I plan on doing each week. Everything else will have weights, or weights included in circuits.

[balders118]

Bit of a nuts workout yesterday, in keeping with the shredding phase; lighter weights, 12 reps on each set, 30 seconds rest between sets.. took about 65 minutes..

1000m Row warm up,

5 sets of dumbell Bench press
5 sets of dumbell bent over row
5 sets of squats
3 x 20 calf raises
5 sets of dumbell shoulder press
2 sets of EZ curls
2 sets of Skull crushers
3 sets of leg extensions
3 sets of dumbell leg curls
3 sets of lat pull downs
3 sets of flyes
3 sets of dead lifts (would have done 5, but couldn't get the bar til right at the end and was shattered!)

[balders118]

I don't really drink. I train a lot, and very seriously, IMO anyway. I drink maybe once every 4-5 months, and when I do I get smashed! No point in not doing it properly, eh?

The reason isn't totally due to the ill effects of alcohol on the body but hangovers. My hangovers are awful! I am literally useless all day, and sometimes the day after too. I feel sick, tired, and have no appetite. This effects my training routine as well as me feeling st for a day or two.






My training today:

2000m row - warm up

circuit including 1 minute of..

skipping
press ups
jack hammers
squats jumps off a bench
pull ups

3 times through, 2 minutes between each cycle.

2 miles cycle.

4 or 5 sets of clean, 12 reps.

And that was it. Pretty easy compared to the last few, but i'm training again tomorrow, then walking up snowdon on sunday so don't want to over do it.

[balders118]

Climbed up Snowdon today. Miners route up, pigs back down. Last 1.5 hours towards the top were really tough, snow and ice! Really hard to walk up, slipping everywhere. Good fun though. Lots of snow coming down and very foggy.

Was quite easy, took it at a average pace. Knees are a bit nakered after the walk down though. I'm doing the national three peaks next year, so this was training for that. This *really* isn't my kinda thing, but I did enjoy it; plus its for charity.

[balders118]

I did that nuts 30 seconds rest, 12 reps workout I postd here last week. left squats to the end, but I felt sick and dizzie so I had to give them a miss. 5 sets of deads half way through is what did it. I thought i'd leave sqats to the end after some less exhasuting exercises but I still felt fked. I'll make up for it n friday by adding some squats in the olympic lifting i'm planning on. Will probabaly throw some clean - push press down to behind head - squat to push press - bar back to floor in there too.

Easy half hour swim today at the uni pool. Supposed to be a rest day so I won't push it, just fancy a a dip!

ETA: Swimming is hard work!!

Edited by balders118 on Thursday 25th November 15:28

[balders118]

Todays:

1000m row warm up

As said, I did some of thse: Crossfit Bear Complex. 5 sets of 7. 50kg. Thought that would be an easy weight, it wasn't! Not fit enough for this kind of training - give me heavy weights and low reps any day!.

Then did a three sets of squats, 140kg, 6 reps. Not to failure because I was fked!

500 m row sprint.

1000 m casual (just under 4 mins).

Fin.

[balders118]

DownUnder. said:

balders118 said:

Todays:

1000m row warm up

As said, I did some of thse: Crossfit Bear Complex. 5 sets of 7. 50kg. Thought that would be an easy weight, it wasn't! Not fit enough for this kind of training - give me heavy weights and low reps any day!.

Then did a three sets of squats, 140kg, 6 reps. Not to failure because I was fked!

500 m row sprint.

1000 m casual (just under 4 mins).

Fin.

Sounds brutal, out of interest what's the difference in your diet now?

I've taken certain things out like Yoghurts, less banana's, and reduced the fat and carbs in my meals. Not a massive change but enough I reckon.

[balders118]

NeMiSiS said:

Thanks for the replies.

I find music inspires me to train, and keeps me motivated whilst I'm there, so I have been downloading some new tunes onto my iPod to accompany my played out Metallica Death Magnetic, a bit of 80-90s rock, Journeys Greatest Hits, and a definite gym starter Band of Horses [Everthing All The Time].

My wife put it another way - £71 per month should be inspiration enough.

Cheers.

[ Sorry for polluting the thread by the way. ]

For real good metallica gym music you want to go a bit older. Load or reload albums generally weren't particulary rated from what people have said to me, but I think they're awesome. Really motivational as well, full of energy. Also audioslave, RATM is what I like listening to in the gym, or in the car. Or whenever I've got to get something done, like housework lol.

[balders118]

Trainig wise today, circuits with explosive moves, minute on each....

skipping
press ups
jackhammers
chins
squat jumps off a bench

3 lots of that, followed by two lots of a more cardio/abs circuit, minute one each....

star jumps
crunches
squat thrusts
russian twists
split steps
plank

Then a (very) casual 3 miles on the bike.

I hardly ever train like this, so it's a nice, but challenging change.

[balders118]

Did a chest tri's and abs today; did back shoulders and bi's yesterday.

Yesterday did a macro set (think that what they're called) for back...

2000m row warm up

Bent over row - 12 reps
Wide Pull downs - 12 reps
Low row - 12 reps
reverse flyes - 12 reps

REST. repeat x 4.

Did same for shoulders with

Press
Upright row
Lat raise

Repeat x 3

Then did 2 sets of 21's for a bit of bi's.

Similar kinda thing for chest today....

2000m row warm up

Flyes
Press
Pull overs

Repeat x 4

Super set pre exhastive tricep extensions, with close grip press. 4 sets.

10 press ups, 10 crunches - repeat 'til fked

3 x 20 jackhammers
3 x 12 ab roll outs
3 x 20 bambi's

DONE! All at pace with some good intensity.

[balders118]

All this talk of heavy weights - makes me want to go back to strength or bulking training already.

Oh well, a month into getting riped now and i've shed a bit of fat so it's going well.

Cardio today. Was going to be olympic lifts but i've got a blister on my hand (jessie I know) from shoveling snow so i've pursponed that until wednesday to let it heel a bit more.

2000 m warm up on the rower.

30 minutes of minute on/minute off intervals. First 20 minutes off: L:6 Speed:12 On: L:12 Speed:22, Last 10 minutes off: L:6 speed:12 on: L14 Speed:24

Was pretty fked after that. Fitness is not all that at the moment.

10 minutes or so of skipping

1100m rower cool down.

[balders118]

Cardio today. Groan.

Rower for 2000 m to warm up. Then I did 30 second sprints, in which I had to get at least 150 meters. One minutes rest. Once I failed to get 150 meters I would class that as failure. After 30 minutes, and being truely nakered I was still making 150 m. Even though I was cream craackered I could still summon the power to smash it out. So I reduced my rest to 30 seconds. I think I managed 4 or 5 more sprints then I failed. But only just.

Then Had a bit of an abs workout for 20 minutes.

Weights tomorrow. .

[balders118]

DownUnder. said:

balders118 said:

Cardio today. Groan.

Rower for 2000 m to warm up. Then I did 30 second sprints, in which I had to get at least 150 meters. One minutes rest. Once I failed to get 150 meters I would class that as failure. After 30 minutes, and being truely nakered I was still making 150 m. Even though I was cream craackered I could still summon the power to smash it out. So I reduced my rest to 30 seconds. I think I managed 4 or 5 more sprints then I failed. But only just.

Then Had a bit of an abs workout for 20 minutes.

Weights tomorrow. .

Right, from the heart. Does this bore you? Because i'm really worried when I start the cutting phase, with a similar plan to yours i'll hate it. What I love about traing is pushing as hard as I can to get the 8th rep out everyset. I think i'm going to be sooo bored.

I do get bored of it, so I don't have fixed routines like I do when i'm bulking or building strength. I know what kind of workout is next, i.e. weights/cardio/power stuff but don't have a set programme. (I do for the weights though). So I do what I fancy. The only issue with this is it makes it easier to cop out and do a lousy session. I just make sure I push myself to my limts every session. If i'm not nakered, I make it harder until I am.

[balders118]

Did the whole body, 12 reps 30 seconds rest workout I posted earlier in this thread. I experienced a whole new level of fked today. Not sure why, maybe due to depleted glycogen levels from yesterdays rowing sprints, maybe because it's later than I usually train who knows, but half way through the workout I was so nakered and tired I literally felt like I want to lie on the floor and go to sleep. Not sleepy, just so little energy. Needless to say I manned up and finished the workout. Minus deadlifts as I am going to do them tomorrow with some kettlebell training thrown in too amongst other things.

[balders118]

cheadle hulme said:

balders118 said:

but half way through the workout I was so nakered and tired I literally felt like I want to lie on the floor and go to sleep. Not sleepy, just so little energy.

I had a big session yesterday and felt like this too. I could have literally fallen asleep on a gym mat. Today I've woken up with the start of a cold, so I reckon my body was trying to tell me something.

I feel normal for a 5.30 wake up. Very stiff though. Oh well, deadlifts, hamstrings and kettlebells today.

Edited twice to fix your bad quoting

Edited by balders118 on Monday 13th December 14:21

Edited by balders118 on Monday 13th December 14:22