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Animal
3,264 posts
137 months
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Halb said: Have you been keeping active with press-ups and planches and stuff? Lots of press-ups, still working towards 100 (currently stuck on week 5, day 1) and doing lots of nasty variations of press-up in my weekly Pain Factory sessions. Lots of dips (inc. weighted) too. No planche though...
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Lost_BMW
10,618 posts
45 months
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Second session done - hopefully a good mix of endurance and fast twitch explosive work.
5 mins running
10 x tri-sets of
1 min shadow boxing with 1Kg handweights to
1 min explosive single shots on a pretty tightly suspended speedball so it returns quickly, aim for each shot to be as explosive and fast as possible, mixing whole minutes on right jab, left jab, right cross, left cross, to
1 min free squats
... then repeat ~ all done back-to-back one to the next with no rests throughout so pretty knackering.
Squats ranged from 60 to no lower than 50, averaging high 50s each minute so close to 600 reps in the session.
Hardest part was keeping the arms moving fast (or at all) towards the end of the rounds with weights.
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ViperPict
8,424 posts
106 months
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Still staying away from any leg stuff right now but a decent workout nonetheless:
Bench: 20 x 120kg
Bent-over rows: 10 x 160kg, 8 x 170kg
Dips: 6 x bodyweight + 60kg, 25 x bodyweight
Feeling the effects of it now!
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Hoofy
47,867 posts
151 months
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Usual legs and shoulders routine followed by focused ab work... Until Tuesday, it was toe to bar leg raises but they were getting a bit too easy and didn't seem to really give me the burn and muscle weakness for days that I had got used to experiencing so I had a think about things over the last couple of days. Conclusion? Time to push the envelope and do front lever raises. Initial target was 10x10.  Quickly re-thought that one (massive failure on 8th rep of 2nd set!) and now aiming for 5x8. Each set feels like agony. I think I'm going to vomit. It will get me to holding a front lever soon enough, I think. Front lever raises: http://youtu.be/DV3GS7zj9iQ(Unlike him, I didn't put my feet on the floor until I had finished the set.)
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FunkyNige
4,924 posts
144 months
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40k cycle this morning, average speed was 23.9 km/h which I know isn't great for the roadies but I was pleased with it on my hybrid with a few practicalities bolted into it! Details http://connect.garmin.com/activity/206394241
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Terminator X
2,116 posts
73 months
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Brutal10 training for me, 5k through the woods, up and down hills etc. Got it for real next w/end ...
TX.
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Lost_BMW
10,618 posts
45 months
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Only been able to fit one session in today due to the BBC's wall-to-wall Olympics, bloody sport eh?
5 mins running
5 x quad-sets all back to back and one to the next with no rests, comprising:
1 min speedbag to
1 min shadow boxing with 1Kg handweights to
1 min explosive single shots on speedball to
1 min running on spot pulling against resistance (180lb)
then 1 x 5 min round on speedbag
Getting cramps on the insides of both thighs on the penultimate and final sets of the running and from how they feel now suspect I'll suffer tomorrow.
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mickymellon1
196 posts
34 months
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an hour on the cross trainer (watching the women's triathlon) and some chest work
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balders118
Original Poster
3,204 posts
37 months
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I went round to my friends house today who has a bit of a home gym/strong man thing going on. Started off using a 45kg keg/barrell. Clean and press until I dropped it over my head into a dog poo - that put the end to that  30kg and 50kg pull and press with atlas stones. A few sets of. 70kg atlas ball up to chest. A few sets of. Not really a proper workout, but good fun.
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Halb
17,851 posts
52 months
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Heavy bag work out, followed by what would be my first 25,21,18,15,12,9 circuit with KB thrusters/swings/snatches, using two 16kg KBs, got to halfway through the 3rd round and my lower back went twwwaaaaaannnnngggggggg. Decided best thing was to stop, did some stretching on the foam roller. Have discovered I have seriously tight pecs/lats as well. Not sure why it happened, maybe it was too much weight, maybe my snatches were bad form...not sure. A lot of stretching/foam roller to come. Was gonna have a super warm bath, ended up having some koppabergs and coming online. 
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Hoofy
47,867 posts
151 months
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Hope you're feeling better, Halb. Was gonna ask how your tucked front levers were coming along but that's probably an inappropriate activity to be doing right now!!
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Lost_BMW
10,618 posts
45 months
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5 mins running
40 mins bag work - a mix of 5, 2 and 1 min rounds with 30 sec intervals.
Shakes and headache now as well as on and off leg cramps (from the last 2 days I guess).
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Lost_BMW
10,618 posts
45 months
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Found an interesting site - looking for info about Chris Hoy's posted 631kg x 5 rep leg press! - by a trainer who uses bodyweight, circuits and weight training here, thought some might find it interesting/helpful http://www.fmtraining.co.uk/blog/?tag=conditioning
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Halb
17,851 posts
52 months
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Hoofy said: Hope you're feeling better, Halb. Was gonna ask how your tucked front levers were coming along but that's probably an inappropriate activity to be doing right now!! Not been nice. Been walking like Lord Groveran old man today. Barely slept because as I turned it hurt, but had some cat naps in the day. Got a compression top on, had a hot bath, got the hot water bottle out and it has slowly gotten less severe through the day. I hope it was just a warning signal and not something major. It still fecking hurts though, but at least I can lie down without crying. I wasn't shifting heavy weight.
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Lost_BMW
10,618 posts
45 months
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Halb said: Not been nice. Been walking like Lord Groveran old man today. Barely slept because as I turned it hurt, but had some cat naps in the day. Got a compression top on, had a hot bath, got the hot water bottle out and it has slowly gotten less severe through the day. I hope it was just a warning signal and not something major. It still fecking hurts though, but at least I can lie down without crying. I wasn't shifting heavy weight. As I've often recommended on here once the inflammation/pain settles hyperextensions - the flat on the floor and bend up, not below parallel version - can be a god send for lower back injuries and sprains. Also diclofennac - I often had to take tablet form but the rub in cream can ease the pain too.
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mcelliott
1,803 posts
50 months
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Hilly bike ride this morning - 48 kms (only) but managed to pack 1,000m of elevation. Big hurt by the end of the ride.
First gym session since my holiday - circuits tonight:
10 x 15 pullups
10 x 40 dips
10 x 15 standing military press (50 kgs)
10 x 40 decline pressups
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Hoofy
47,867 posts
151 months
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Halb said: Not been nice. Been walking like Lord Groveran old man today. Barely slept because as I turned it hurt, but had some cat naps in the day. Got a compression top on, had a hot bath, got the hot water bottle out and it has slowly gotten less severe through the day. I hope it was just a warning signal and not something major. It still fecking hurts though, but at least I can lie down without crying. I wasn't shifting heavy weight. Holy crap. That doesn't sound good. I trust you'll not be doing any training until it's much better!
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Anthony Micallef
713 posts
64 months
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Nothing today but going to the gym tomorrow morning. I only had my induction on Sat so this will only be my 3rd visit Just aiming to raise my general fitness first so most of what I do is cardio.
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Halb
17,851 posts
52 months
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Science behind fasting on BBC now
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Lost_BMW
10,618 posts
45 months
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Seated cable row - 120lb = 1 x 135 that hurt!
Speaker stand kneeling row ~ with my home brew spine saver! - 60lb = 1 x 28, 22, 18
Single arm dumbbell row - 82lb x 15
Standing cable row - 180lb = 1 x 35
Seated cable row - 180lb = 1 x 25
Laying cable row - 180lb = 1 x 28
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