What training are you doing/have done today?
Discussion
Haha, I've been training, just not been informing everyone. Upperbody weights yesterday, so Lower body weights today.
Thursday I beat my fastest 1k on the rower, and my fastest 2k. 1k done in 3.29, 2k was 7.49 I think. I did a bike before the 2 k also, so could have been better I reckon.
Thursday I beat my fastest 1k on the rower, and my fastest 2k. 1k done in 3.29, 2k was 7.49 I think. I did a bike before the 2 k also, so could have been better I reckon.
Well, trained today but not quite as planned. The fitness testing took longer than anticipated (my fault - poor organisation) and I ended up with only half an hour to train so I did a little circiut:
1000m row
10 cleans
20 press ups
10 Lat pull downs/chins (whichever was free)
Repear for 30 mins, no rest. Was pretty tough to be fair. Quite good fun too. Proper session tomorrow though.
1000m row
10 cleans
20 press ups
10 Lat pull downs/chins (whichever was free)
Repear for 30 mins, no rest. Was pretty tough to be fair. Quite good fun too. Proper session tomorrow though.
Edited by balders118 on Wednesday 29th December 22:07
Due to poorly pets the last few days have been a bit manic. Did get to train today though, but only a short one. Squats, Bench press (+ 2 sets of close grip) and shoulder press. Pull tomorrow, but hopefully a bigger workout!
ETA: Just found out that the gym I train at (also happens to be where I work) is closed tomorrow!! Very unhappy with this. Apparently it's a commen thing as the gym I train at when I can't get here is closed also!! So is the other gym that I work at!!!! Anyone know any gyms open in Leeds tomorrow, really fancy a workout!!
ETA: Just found out that the gym I train at (also happens to be where I work) is closed tomorrow!! Very unhappy with this. Apparently it's a commen thing as the gym I train at when I can't get here is closed also!! So is the other gym that I work at!!!! Anyone know any gyms open in Leeds tomorrow, really fancy a workout!!
Edited by balders118 on Friday 31st December 16:27
I did a pull workout yesterday:
Stiff leg DL
Dumbell leg curl
Bent over row
Lat pull down
Preacher curls
Crunches
Jackhammers
My hamstrings ache like f
k today.
Power workout today, gunna hurt but need to push through.
ETA: did the power workout.
2000m row warm up
3 sets of cleans (10 reps) followed by 10 burpees and 20 squat thrusts.
Then some clean and jerks. I should be much better at these, need to practice my technique considerably. Most I lifted was 90kg.
Stiff leg DL
Dumbell leg curl
Bent over row
Lat pull down
Preacher curls
Crunches
Jackhammers
My hamstrings ache like f
k today.Power workout today, gunna hurt but need to push through.
ETA: did the power workout.
2000m row warm up
3 sets of cleans (10 reps) followed by 10 burpees and 20 squat thrusts.
Then some clean and jerks. I should be much better at these, need to practice my technique considerably. Most I lifted was 90kg.
Edited by balders118 on Tuesday 4th January 10:24
Ross_ said:
Just back from the gym for the first time this year 
30 mins HIIT on the X trainer to start
30 mins SSCV on the bike
200 sit ups
some weights - nothing hectic - 3 sets lat pull downs - 3 sets chest press - 3 sets biceps / triceps
100 sit ups
2 miles on the treadmill to finish then a leisurely 20 lengths in the pool
Should have burned approx 1000 cals.
High Intensity Interval Training on a X Trainer! You picked the worst machine to do that on IMO. Each to their own and all that though.30 mins HIIT on the X trainer to start
30 mins SSCV on the bike
200 sit ups
some weights - nothing hectic - 3 sets lat pull downs - 3 sets chest press - 3 sets biceps / triceps
100 sit ups
2 miles on the treadmill to finish then a leisurely 20 lengths in the pool
Should have burned approx 1000 cals.
Ross_ said:
balders118 said:
Ross_ said:
Just back from the gym for the first time this year
30 mins HIIT on the X trainer to start
30 mins SSCV on the bike
200 sit ups
some weights - nothing hectic - 3 sets lat pull downs - 3 sets chest press - 3 sets biceps / triceps
100 sit ups
2 miles on the treadmill to finish then a leisurely 20 lengths in the pool
Should have burned approx 1000 cals.
High Intensity Interval Training on a X Trainer! You picked the worst machine to do that on IMO. Each to their own and all that though.30 mins HIIT on the X trainer to start
30 mins SSCV on the bike
200 sit ups
some weights - nothing hectic - 3 sets lat pull downs - 3 sets chest press - 3 sets biceps / triceps
100 sit ups
2 miles on the treadmill to finish then a leisurely 20 lengths in the pool
Should have burned approx 1000 cals.
R
2000m row for a warm up, standard.
Then an octatholon club circuit that we've got as a gym challenge at the moment.
1 mile bike
40 pull overs with 22.5 kg
50 step ups with 12.5kg in each hand
40 sit ups
500m row
40 bench press with 40kg
400m run at 10% incline
40 shoulder press with 20kg
Did it in 15.38. Not bad, but probably could have pushed harder, would like to see it closer to 15 mins.
Then I finished off with a 6 mile bike ride, not too fast, nice and easy fat stripper.
Then an octatholon club circuit that we've got as a gym challenge at the moment.
1 mile bike
40 pull overs with 22.5 kg
50 step ups with 12.5kg in each hand
40 sit ups
500m row
40 bench press with 40kg
400m run at 10% incline
40 shoulder press with 20kg
Did it in 15.38. Not bad, but probably could have pushed harder, would like to see it closer to 15 mins.
Then I finished off with a 6 mile bike ride, not too fast, nice and easy fat stripper.
All the push muscles today, minus quads because I twinged my back doing DL on monday. Was in a lot of pain yesterday, today it's eased up a lot but didn't want to push it. Will do a quads only workout tomorrow (was supposed to be a rest day).
So today was medium reps (8-12)
Bench press x 4
Close grip press x 3
Flyes x 3
Shoulder Press x 4
Skull crusher x 3
calve raise x 3 (20 reps per set)
Feel good now. Back had eased up a lot now, should be good for squats, extensions and a few other bits tomorrow.
So today was medium reps (8-12)
Bench press x 4
Close grip press x 3
Flyes x 3
Shoulder Press x 4
Skull crusher x 3
calve raise x 3 (20 reps per set)
Feel good now. Back had eased up a lot now, should be good for squats, extensions and a few other bits tomorrow.
BRMMA said:
My weekly training routine looks something like this
Monday lunch > Chest & triceps
Monday evening > Submission Grappling then Boxing
Tuesday lunch > Back
Tuesday evening > MMA then sub grappling
Wednesday lunch > legs
Wednesday night > Sub grappling or muay thai (though last night i sacked it off and went out for thai food)
Thursday lunch > Shoulders
Thursday night > striking for MMA then sub grappling
Friday lunch > core, stretching
Friday night > MMA sparring
Sat > usually rest or go for a light jog or do some bag work in the garage
Sun > usually just some light bag work in the garage
The nature of my weight training can change dramatically depending on how far out from competing i am (in either MMA or sub grappling) when i have a decent gap until i do my next bout i'll usually focus on heavier weights, less reps and more for compound strength as the comp gets closer i'll do lighter weights and more reps then the last 2 weeks i'll pretty much drop the weights for strength and use them as part of a cardio session
usually something will come up so i miss a session or two throughout the week but i still manage to get nearly all of them in
it's a lot of training but i love it and make sure i get loads of calories in to fuel it
I'd love to be able to commit to spilt day training, i've done it before but at the moment I work 57 hours a week, and studying for an Strength and Conditioning MSc at the same time I just can't train twice a day. Still manage to fit at least 4, usually 5 workouts a week in as usual though - I just have to train at times i'd otherwise not i.e. morning, or eveining (i'm a mid afternoom person by preference)Monday lunch > Chest & triceps
Monday evening > Submission Grappling then Boxing
Tuesday lunch > Back
Tuesday evening > MMA then sub grappling
Wednesday lunch > legs
Wednesday night > Sub grappling or muay thai (though last night i sacked it off and went out for thai food)
Thursday lunch > Shoulders
Thursday night > striking for MMA then sub grappling
Friday lunch > core, stretching
Friday night > MMA sparring
Sat > usually rest or go for a light jog or do some bag work in the garage
Sun > usually just some light bag work in the garage
The nature of my weight training can change dramatically depending on how far out from competing i am (in either MMA or sub grappling) when i have a decent gap until i do my next bout i'll usually focus on heavier weights, less reps and more for compound strength as the comp gets closer i'll do lighter weights and more reps then the last 2 weeks i'll pretty much drop the weights for strength and use them as part of a cardio session
usually something will come up so i miss a session or two throughout the week but i still manage to get nearly all of them in
it's a lot of training but i love it and make sure i get loads of calories in to fuel it
Edited by BRMMA on Thursday 13th January 11:02
Not bad at all from Tom Martin there. Pretty impressive stuff.
30 minute bike today. well 31.09. 10 miles. Wanted to wash the car, hoover, touch up a few rust spots and replace a blown bulb with halford excellence ones. Ended up taking 2 hours to do the frinkin bulbs! With halfords having wrong info on the correct bulb, and me dropping bits into the engine and having to fish them out with pens selotaped together, and a magnet selotaped to the end. Basically I over ran considerably and didn't have time to a proper workout. Hence 30 mins of continuous training.
I'm losing weight now, lost maybe 1/3rd of a stone, maybe a bit more from when I started this stripping phase. Don't think i've lost enough to tell if it's coming off in the right places, so we'll see.
I always feel uneasy losing weight so i'm tempted to hit heavier weights again. Might do this combined with what i'm currently doing. I never follow stripping phases all the way to the end as I get scared of losing muscle. As it stands, i'm certain I haven't but it's always on the back of my mind. I'm going to try persevere with this though, and get down to the fat% I wanted to. If I drop below 13stone I will st myself and start bulking again though. 
30 minute bike today. well 31.09. 10 miles. Wanted to wash the car, hoover, touch up a few rust spots and replace a blown bulb with halford excellence ones. Ended up taking 2 hours to do the frinkin bulbs! With halfords having wrong info on the correct bulb, and me dropping bits into the engine and having to fish them out with pens selotaped together, and a magnet selotaped to the end. Basically I over ran considerably and didn't have time to a proper workout. Hence 30 mins of continuous training.
I'm losing weight now, lost maybe 1/3rd of a stone, maybe a bit more from when I started this stripping phase. Don't think i've lost enough to tell if it's coming off in the right places, so we'll see.
I always feel uneasy losing weight so i'm tempted to hit heavier weights again. Might do this combined with what i'm currently doing. I never follow stripping phases all the way to the end as I get scared of losing muscle. As it stands, i'm certain I haven't but it's always on the back of my mind. I'm going to try persevere with this though, and get down to the fat% I wanted to. If I drop below 13stone I will s
t myself and start bulking again though. Back and Abs today.
Warmed up with the standard 2000m row.
Then my friend wanted to do some sprint training he read in mens health so I thought I'd humour him and do it. 30 seconds of sprinting shuttles. 30 seconds rest. Repeat for four minutes. Easy? No.
Then back..
Bent over row
Chins (wide grip)
Close grip pull downs
One arm cable row, in the squat position (bit girly, but good for core also)
Reverse flyes
Shrugs
Then crunches, reverse crunches, jackhammers, russian twists and bambi's. 20 reps on each, no ret until all five are done. Twice through (pussied out of the thrid run through)
Warmed up with the standard 2000m row.
Then my friend wanted to do some sprint training he read in mens health so I thought I'd humour him and do it. 30 seconds of sprinting shuttles. 30 seconds rest. Repeat for four minutes. Easy? No.
Then back..
Bent over row
Chins (wide grip)
Close grip pull downs
One arm cable row, in the squat position (bit girly, but good for core also)
Reverse flyes
Shrugs
Then crunches, reverse crunches, jackhammers, russian twists and bambi's. 20 reps on each, no ret until all five are done. Twice through (pussied out of the thrid run through)
Chest, shoulders and triceps today. Went heavyish for the first time for a couple of months. Lost a few reps, few kilo's on pretty much all the exercises- except shoulder where I was way down. I tend to find I see a larger drop off of strength on my shoudlers comapred to other lifts.
Bench press 4 sets. 100kg 2 sets(10, 8 reps), 110kg 2 sets (5,5 reps)
Incline DB Press 2 sets, 35kg 10 reps
flyes 30kg, 4 sets at 10 reps
Shoulder press, 32.5kg (I was at 40 with these reps!)4 sets, 5 reps each
Upright row, 50kg, 4 sets at 8 reps
Dips with 30kg attached (87kg BW), 4 sets at 6 reps
Tricep skull crusher (EZ) 4 sets. 42.5kg for 2 sets. 47.5 for the next 2 sets.
Going to keep the weights heavier now i've decided but continue with power and cardio workouts to continue stripping fat.
Bench press 4 sets. 100kg 2 sets(10, 8 reps), 110kg 2 sets (5,5 reps)
Incline DB Press 2 sets, 35kg 10 reps
flyes 30kg, 4 sets at 10 reps
Shoulder press, 32.5kg (I was at 40 with these reps!)4 sets, 5 reps each
Upright row, 50kg, 4 sets at 8 reps
Dips with 30kg attached (87kg BW), 4 sets at 6 reps
Tricep skull crusher (EZ) 4 sets. 42.5kg for 2 sets. 47.5 for the next 2 sets.
Going to keep the weights heavier now i've decided but continue with power and cardio workouts to continue stripping fat.
Edited by balders118 on Wednesday 19th January 17:27
didelydoo said:
balders118 said:
Chest, shoulders and triceps today. Went heavyish for the first time for a couple of months. Lost a few reps, few kilo's on pretty much all the exercises- except shoulder where I was way down. I tend to find I see a larger drop off of strength on my shoudlers comapred to other lifts.
Bench press 4 sets. 100kg 2 sets(10, 8 reps), 110kg 2 sets (5,5 reps)
Incline DB Press 2 sets, 35kg 10 reps
flyes 30kg, 4 sets at 10 reps
Shoulder press, 32.5kg (I was at 40 with these reps!)4 sets, 5 reps each
Upright row, 50kg, 4 sets at 8 reps
Dips with 30kg attached (87kg BW), 4 sets at 6 reps
Tricep skull crusher (EZ) 4 sets. 42.5kg for 2 sets. 47.5 for the next 2 sets.
Going to keep the weights heavier now i've decided but continue with power and cardio workouts to continue stripping fat.
Strong pressing session, you must have a decent bench 1RM?Bench press 4 sets. 100kg 2 sets(10, 8 reps), 110kg 2 sets (5,5 reps)
Incline DB Press 2 sets, 35kg 10 reps
flyes 30kg, 4 sets at 10 reps
Shoulder press, 32.5kg (I was at 40 with these reps!)4 sets, 5 reps each
Upright row, 50kg, 4 sets at 8 reps
Dips with 30kg attached (87kg BW), 4 sets at 6 reps
Tricep skull crusher (EZ) 4 sets. 42.5kg for 2 sets. 47.5 for the next 2 sets.
Going to keep the weights heavier now i've decided but continue with power and cardio workouts to continue stripping fat.
Edited by balders118 on Wednesday 19th January 17:27
Considering doing a bit of powerlifting this year. My other lifts aren't so good with a 170kg squat, and a 200kg 2RM DL - didn't go for a one rep so I reckon 210, 215 at a push at my strongest. I'd want to trim up to fit into the 82.5kg, which would mean shaving off 5 kilo's or so. I've always trained like a bodybuilder, so i'm big for my strength rather than strong for my size I think. I've seen much skinnier people lift a lot more. I think with a few months training I should get my Press close to 140, my squat close to 200 and my DL 230ish. Would be good, but probabaly not competitive but its all good fun!
Edited by balders118 on Wednesday 19th January 23:03
Legs today. Not sure if I mentioned it earlier in the thread but I "tweaked" my back just over a week ago doing 12 rep, stiff leg DL sets on 140kg - So today was quite light just going through the montions. Probably feels better and loser after the workout, which is a good sign.
Front squats - 110kg 4 x 8
DL - 120kg 4 x 10 (really just going through the movements with these)
Calve raises 3 x 20 97.5kg (on a leg press)
Leg extensions 95kg 3 x 8
Dumbell leg curls 32.5kg 3 x 8
A small, light session but i'm happy I kept the weights down as I want my back to recover. I was very tempted to increase the DL weight to 150kg, which still wouldn't have been too tough but I thought better of it.
Front squats - 110kg 4 x 8
DL - 120kg 4 x 10 (really just going through the movements with these)
Calve raises 3 x 20 97.5kg (on a leg press)
Leg extensions 95kg 3 x 8
Dumbell leg curls 32.5kg 3 x 8
A small, light session but i'm happy I kept the weights down as I want my back to recover. I was very tempted to increase the DL weight to 150kg, which still wouldn't have been too tough but I thought better of it.
didelydoo said:
I'd be carefull with stiff leg deads as I've noticed that they are much more likely to 'tweak' something than normal deads, particularly when the weight goes up or you're just getting back into it. (my knee for instance...)
Yeah I agree with you. A lot more pressure through your lower back when doing stiff legs. I was right on the limit of what I could do with 140kg, and 12 reps stiff legged so I think in the future i'm going to ease of slightly when doing SLDL and keep to pushing myself really hard with standtard DLs, especially when doing high reps too.Gassing Station | Health Matters | Top of Page | What's New | My Stuff