What training are you doing/have done today?

What training are you doing/have done today?

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Halb

53,012 posts

182 months

Saturday 30th October 2010
quotequote all
6k in a disappointing time and KB medium day.

Lost_BMW

12,955 posts

175 months

Saturday 30th October 2010
quotequote all
didelydoo said:
Lost_BMW said:
didelydoo said:
Worked up to a 95kg pushpress; 5x10 100kg paused box squats; 5x5 70kg OH lockouts.
Showing my ignorance now but what are the 'lockouts'?
Not at all, not used to often. Seated barbell OH press in the rack, bar on the pins about eyebrow level- helps the 'lock out' portion of the push press.

Todays efforts- 18" deadlift, worked up to a single at 260kg (chuffed) then 5x5 Close grip bench with 92.5kg. Finished with 2x10 40kg DB floor to OH. (18" deadlift- bar starts at 18"[just below knee]- used to improve deadlift lockout)
Cheers - thanks for that. Have to say I wish I had room for a power rack as being able to do partials in a more controlled way would be interesting and I reckon a help. I sometimes do them for presses by just moving the bar over the top foot or so but built them into workouts more when I had a Smith Machine.

LordGrover

33,531 posts

211 months

Sunday 31st October 2010
quotequote all
I rather dislike smith machines, just ordered a power rack which I'm very much looking forward to. My local 'gym', Fitness First doesn't have one so I've used a squat rack until now. All I have to do now is make the space for it, the bench, bar & plates. Anyone want the junk in my garage?

balders118

Original Poster:

5,842 posts

167 months

Sunday 31st October 2010
quotequote all
Did chest and tris yesterday. Back and shoulders today. Oh and abs.

Yesterdays workout was:

Barbell press - 4 sets
Dumbell barbell press super setted with pull overs - 2 sets each
Flyes - 4 sets
Close grip press - 4 sets
Close grip dips - 4 sets
Skull crushers - 4 sets#

ETA the back, shoulders and abs today...

Pretty much the same as last time for the back and shoulders. Went heavier sooner on the barbell shoulder press. Good workout considering i'm tired from haloween antics out in Leeds last night which involved carrying my OH on my shoulders, lunging down from halo to town (not lunging the whole way, lol).

Abs was a good one, short and sweet because I didn't have much time.

Started with 3 x 20 crunches

followed by this with no rest in between exercises..

jackhammers (v-sit kind of exercise) 10 reps
30 second plank
Bambi's 10 reps (don't know the real name for these so i call them bambi's as you point your toes and look a bit girly)
30 second side plank
reverse crunch 10 reps
30 second other side plank
russian twists 20 reps
30 second plank

finshed with 3 x 15 of bosu ball full body crunches. I wanted higher reps, but was flaging by this point!

Edited by balders118 on Sunday 31st October 19:03

mcelliott

8,626 posts

180 months

Sunday 31st October 2010
quotequote all
This morning - a couple of hours on the bike, hard and quite hilly. About 900 ft of climbing in all. Some big numbers on the HRM.

Later this afternoon I went to the gym and did the following:

- 20 rep squat x 2 220lb
- leg extensions 3 sets x 8 110lb
- then I just mucked around doing a few sets of chins 3 x 10 and then some dips 3 x 40 and finished off with some preacher curls 3 sets of 70lb. And also hanging leg raises 25 x 2.


dirty boy

14,688 posts

208 months

Sunday 31st October 2010
quotequote all
Well I've had a relaxed period the last few months, no real improvements, just eating what I like and maintaining my weight, however, I now have a goal to hit the gym hard and eat healthy over the next two months so I am trim for a wedding. Going to measure in tomorrow, and keep track of my progress, let's see what I am actually capable of.

roboxm3

2,414 posts

194 months

Monday 1st November 2010
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Saturday night was going to be session 3 of the 'back to basics strength routine' for me, but my lower back was still feeling a bit beaten up so I decided to go for a bit of a CV session.

20 mins on the rower = 5084m (level 8)
5 x 10 plyo / clap press-ups - each set followed by a 30sec plank

I still had a bit of energy left at the end so I thought I'd do a bit of plyo-hoping over the rowing machines - 4 rowers, hop over on one leg one way, then turn around and do the same on the other leg...repeat until unexpectedly out of breath!!

Don't know about anyone else but I'm finding it quite motivating to share my training log on here!?

Lost_BMW

12,955 posts

175 months

Monday 1st November 2010
quotequote all
roboxm3 said:
Don't know about anyone else but I'm finding it quite motivating to share my training log on here!?
Yes, same for me too. To see what others are doing (and things I can't do!) is giving me a kick up the backside when I'm feeling lethargic.

Today was a boxing/cardio day:

Warm up of jogging on spot and shadow boxing for 5 mins then

jabs against a Maize Bag - 10 x 1, 5 x 2, 3 x 3 + 1, 2 x 4 + 2, 2 x 5, 2 x 4 + 2, 3 x 3 + 1, 5 x 2, 10 x 1

thats e.g. 10 single jabs with one hand (no rest) then straight to double jabs (so 5 pairs of 2 jabs to make the 10, speeding it up to make the 'double jab') then triple jabs to 10 etc. making 90 non stop reps for each hand going up and down, a bit like up and down the rack for dumbells. This was left hand first then straight to right hand, aim being to try to make each jab as snappy and powerful as possible all the way through the 90 reps. Heart rate about 155 by the end.

1 minute rest then onto the (150lb behemoth!) heavy bag

100 straight rights preceded by a light set-up jab then 100 straight lefts following a right jab, concentrating on technique, foot/ankle/knee/hip movement + as much power as possible on every 3rd or 4th punch, on the straight shots

1 minute rest then

3 minute round of left and right hooks

1 minute rest then

3 minute round of combinations focusing mostly on the l. jab, r. straight, l. uppercut type patterns

3 minute round of elbow strikes using both arms and various combinations

20 knee strikes with each knee - repeated three times

20 low kicks each leg, repeated twice

10 high kicks each leg, repeated twice

60 unweighted "Sissy Squats"

then shadow boxing with a Power Punch cable set (1 x 70lb cable) for resistance until arms and shoulders won't move, then rest and repeat until death. Doesn't take long!

Then 'Landmines' on a Grappler bar with 22lbs, 10 to 15 ish each side for 3 sets

leg raises, crunches, side bends, hyperextensions etc. to finish for c. 10 minutes

Then crawl upstairs for a shower . . biggrin


Parsnip

3,122 posts

187 months

Monday 1st November 2010
quotequote all
30 mins of badders and then a 10k TT tonight - 40.46. Quite happy considering I have only been back running 4 weeks.



Reckon it is too early for a "2011 goals" thread?

LordGrover

33,531 posts

211 months

Monday 1st November 2010
quotequote all
Tonight was massage followed by beerage.

I think the beer helped, my glutes are going to hurt tomorrow - much elbow and thumb was employed earlier.

Halb

53,012 posts

182 months

Tuesday 2nd November 2010
quotequote all
LordGrover said:
...my glutes are going to hurt tomorrow - much elbow and thumb was employed earlier.
eekThat sentence sounds like it should be in the scary film thread.

dirty boy

14,688 posts

208 months

Tuesday 2nd November 2010
quotequote all
Logged a few measurements last night.

Sure i've screwed up on the waist though, i'm wearing 32" jeans at the moment and they're comfortable (was squeezing into 34s when I was 14 stone, now 12 stone?)

(I measured with a metric tape and converted at 0.393700787)


MacGee

2,513 posts

229 months

Tuesday 2nd November 2010
quotequote all
groovy hairdo.

Halb

53,012 posts

182 months

Tuesday 2nd November 2010
quotequote all
Nice red thong

ewenm

28,506 posts

244 months

Tuesday 2nd November 2010
quotequote all
5 mile hilly run home last night with rucksack, 35 mins.

Tonight is a track session doing whatever my coach tells me to do hehe Probably 4-6 miles of effort split into reps plus warm-up, warm-down and recovery jogs.

dirty boy

14,688 posts

208 months

Tuesday 2nd November 2010
quotequote all
These were all expanded measurements





Except this one

NeMiSiS said:
12"...right, are you doing hanging exercises from it. wink

didelydoo

5,528 posts

209 months

Tuesday 2nd November 2010
quotequote all
Todays Efforts- Power Cleans, worked up to a single @ 100kg. Then Paused (8")box squats -4x7 @ 110kg. Then a bunch of chins/pullups. Not realy much structure at the moment but I'm back on to part 2 of my Squatting program next week and looking forward to it (managed to get a single @200kg after the first part so looking for 210kg in 4 weeks time)

mcelliott

8,626 posts

180 months

Tuesday 2nd November 2010
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75 minutes of 5 a side, now settling down to a couple of bacon butties, cider and Masterchef.

DownUnder.

828 posts

176 months

Wednesday 3rd November 2010
quotequote all
Training efforts gone a bit down hill over the past 4 days, my gym partners broken 2 fingers and 3 metatarpols(??) after a fight with a wall going wrong so today did a quick full body to get me back into it.

Did
3 x 10 shoulder press
3 x 10 lat raises
3 x 10 bench
2 x 12 incline
3 x 8 fly's
3 x 10 lat pull down
3 x 10 bench rows
6 x 5 squats
6 x 10 calf extensions
crunches
plank
side blank
medicine ball crunches
20 mins HIIT training.

Absolutely knackered!!

didelydoo

5,528 posts

209 months

Wednesday 3rd November 2010
quotequote all
5x5 Close grip bench, soem OH lock outs and some leg press. Nice and easy.
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