What training are you doing/have done today?

What training are you doing/have done today?

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Lost_BMW

12,955 posts

175 months

Wednesday 3rd October 2012
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Halb said:
Not done Pendlays for months. I switched to reverse rows for the ankle.
I like the look of that, have you got the cash to buy it? Is it too specialised?
No, don't have the cah I'm afraid - that's why I've put up with the painfully clunky substitute. Every time I do it and the crushing pain is flooding through my chest I have to think "this is saving me £500, get on and bear it"!

I'm trying stuff like this that avoids the risks to my ultra dodgy lower back but offers a change from the usual pulldowns and cable rows. Even T Bars done really carefully have caused a few twinges lately and some warning signs I shouldn't avoid.

Regiment

2,799 posts

158 months

Wednesday 3rd October 2012
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Back and biceps today

3x8 deadlifts 180kg
3x5 dumbell rows 60kg
3x8 lat pull downs 52.5 per arm
3x8 bent over row 80kg

3x8 dumbell curls 22.5kg dumbells
3x8 rumble hammer curls 17.5kg dumbells

Warmed down with an 8 minute run on the treadmill.

Lost_BMW

12,955 posts

175 months

Wednesday 3rd October 2012
quotequote all
^ What are rumble hammer curls? Never heard of that...

Regiment

2,799 posts

158 months

Wednesday 3rd October 2012
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Lost_BMW said:
^ What are rumble hammer curls? Never heard of that...
Lol, should be dumbell.

ApexJimi

24,860 posts

242 months

Wednesday 3rd October 2012
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Weighted dips up to 35kg and weighted pullups up to 30kg, then some close grip bench work, just lightweight stuff at 60kg, along with a burn up on the bench then some weighted crunches to finish.

Lost, the Watson stuff really isn't cheap at all, is it? Superb quality I'd imagine tho, I'd love some of their kit for our place.

Lost_BMW

12,955 posts

175 months

Wednesday 3rd October 2012
quotequote all
Regiment said:
Lost_BMW said:
^ What are rumble hammer curls? Never heard of that...
Lol, should be dumbell.
Ah, bugger - I'd guessed and just tied a few sets - a combination of hammer curls and ab rollouts. Needed to do it on the concrete to get the rumble though.

Lost_BMW

12,955 posts

175 months

Friday 5th October 2012
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Late, quick midnight crack at

100 pushups - rest pause style with short breathers in arms locked position between each batch as

45, 18, 11, 6, 8, 6, 6

single arm lateral raises, standing and v. strict with 2 x 5kg hex plates x 100 per arm

single arm front raises 5kg hex plate x 50 per side

"Pumped"!

Lost_BMW

12,955 posts

175 months

Friday 5th October 2012
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A quick, rushed one after work and before fetching the kids home

Seated high angle row (@ c.60 degrees) - 180lb = 1 x 38

Kneeling dumbbell bench row - 80lb = 1 x 10 (both knees on floor, chest hanging over bench & propped up higher on a heavy bag)

Single arm dumbbell row - 80lb = 1 x 17

Single arm Grappler rows - 90lb - 12 x per arm, from behind back - awkward & hard, seen in a video about the similar Renegade system

T Bar Rows - 90lb - 1 x 35 with medium hand spacing on extension handle

1 x 20 with wide grip

1 x 56 with close, hand-over-hand grip

Seated low pulley cable rows - 140lb = 1 x 30


5 minute non stop round of power punching on wrecking bag - with my 'big' gloves on!

4 minute round of speed work on suspended ball


Still dripping sat her 30 mins later and after the shower!

mcelliott

8,626 posts

180 months

Friday 5th October 2012
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Wednesday night - 5-a-side football league. Ankle held up well and I managed to bag 5 goals.

Thursday - hilly bike ride in perfect conditions - 34 kph average.

Friday - first run of the winter season. Will run every Friday now until the last Friday in December. Ran about 10kms with 750ft of elevation. Very hard going and a big shock to the system!

Also went to the gym today, mostly weighted pull ups and dips, standing military press and curls. Medium to short term goals this winter - to slightly cut down on the bike but be fit enough for the winter sportive series; to run 20 hilly kms; to get a pb in my squats sometime after Christmas - 116kgs I think; to do a 20 rep squat with 100kgs; try to keep my body fat levels between 6 - 8% which would be nice.

Hoofy

76,253 posts

281 months

Friday 5th October 2012
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Yesterday, I did 5 hours of climbing including about 40 front lever raises. More than 24 hours later, I still feel it! I was hoping to go climbing tomorrow afternoon. That won't be happening. silly

BenM77

2,835 posts

163 months

Friday 5th October 2012
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Lots of bb presses and rows and some db bicep work. Finished with the 300 rep kettlebell circuit of push-ups, sdlhp and swings.

I am training a bit better now after quite a long period of having no oomph. I am going to keep dropping the weight to under 175 and then maybe try to put some muscle on. My 34" jeans are hanging off me now and I need a belt to keep them up smile

balders118

Original Poster:

5,842 posts

167 months

Friday 5th October 2012
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Argh! Missed my session today, feel ever so guilty, gunna make up for it tomorrow.

MacGee

2,513 posts

229 months

Saturday 6th October 2012
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I've started the Crossfit induction programme. It sure does work different muscle groups. Tonight was 400m run with 21 kb high swings then 12 pull-ups times three. Bloody tough.,i haven't run for years. I'm enjoying the structure iv thus type of work. Riding was getting too steady!

Halb

53,012 posts

182 months

Saturday 6th October 2012
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MacGee said:
I've started the Crossfit induction programme.
Where did you get that from?

MacGee

2,513 posts

229 months

Saturday 6th October 2012
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The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!

Halb

53,012 posts

182 months

Saturday 6th October 2012
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They're tough for heavyweights. wink

Lost_BMW

12,955 posts

175 months

Saturday 6th October 2012
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Have you seen this documentary

It's brilliant and awe inspiring.

http://www.youtube.com/watch?v=Iyt0oFNb_DE


Another out on DVD now too

http://www.everysecondcounts-themovie.com/

but also on You Tube it seems - loaded for later!

@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!


BenM77

2,835 posts

163 months

Saturday 6th October 2012
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MacGee said:
The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!
I really like the crossfit workouts, has your Son joined with you ?

Edited by BenM77 on Saturday 6th October 16:47

MacGee

2,513 posts

229 months

Sunday 7th October 2012
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He's gonna join the next induction course later!

ViperPict

10,087 posts

236 months

Sunday 7th October 2012
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My training has been phenomenally sporadic and my diet/ resting regime awful of late but the gym is holding a 'raw' bench comp 3 weeks today and I think that I may as well enter.

Tested the water tonight and things not looking great!

Bench: 3 x 140kg, 3 x 150kg, 1 x 160kg (the last set being reasonable hard)

Trap-bar deadlift: 8 x 195kg

Squat (safety bar): 10 x 140kg (still going to max depth to limit the weight)

I'm probably 25kg or so off my best 1RM bench right now and wondering what can be achieved with hard training, diet and decent rest over the next three weeks (work permitting)...
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