What training are you doing/have done today?
Discussion
1.5 mile warm up run performed at my normal, steady pace.
4 sets X 500 metre run at quick pace straight into 500 metres at normal pace and then 20 press ups. 30-60 second break between each run.
1.5 mile run performed at my normal, steady pace.
Plan is to get a 5th set in and then increase steadily to 600metres quick run and 400metres steady run and then increase the quick run each week until I'm doing 5 x 1km quick runs with 20 press-ups after each.
4 sets X 500 metre run at quick pace straight into 500 metres at normal pace and then 20 press ups. 30-60 second break between each run.
1.5 mile run performed at my normal, steady pace.
Plan is to get a 5th set in and then increase steadily to 600metres quick run and 400metres steady run and then increase the quick run each week until I'm doing 5 x 1km quick runs with 20 press-ups after each.
Edited by Regiment on Monday 29th July 21:21
Monday, international chest day, or in my case: Chest, back, shoulders, arms, traps. Third week back into training heavy after extended detraining period (I didn't lift for 3 months lol)
Flat DB press
(* 5 warm up sets*)
50kg x 5
50 x 3
50 x 3
+5kg on last week but retraction of scapula was not as strong and tricep tuck not as good.
Pullups to behind the neck, squeezing at the top (@248lbs)
4
4
4
4
Cable Flyes
30 x 8
30 x 8
30 x 8
30 x 8
DB shoulder Press (Forgot to do them before flyes... woops)
32.5 x 5
32.5 x 4
32.5 x 3
Leaning lateral raises (pause and rotate at the top)
15 x 8 x 4
Pulldowns
45 x 12 x 3
Seated row (hammer grip, thumbs out, pull to waist, retract scapula, momentary pause)
100kg (stack) x 5 x 3
DB trap raises
50 x 6 x 4
Reverse pec deck flyes for posterior deltoid into reverse flyes for lower traps
35 x 8 x 4
Then my gym closed
Will have to throw in pullovers, dips, cable curls, hammer curls and overhead cable tricep extensions in tomorrow after legs
Feeling pretty good at 248lbs, 18%BF 3500cals. Shame I'm so damn pale...
Flat DB press
(* 5 warm up sets*)
50kg x 5
50 x 3
50 x 3
+5kg on last week but retraction of scapula was not as strong and tricep tuck not as good.
Pullups to behind the neck, squeezing at the top (@248lbs)
4
4
4
4
Cable Flyes
30 x 8
30 x 8
30 x 8
30 x 8
DB shoulder Press (Forgot to do them before flyes... woops)
32.5 x 5
32.5 x 4
32.5 x 3
Leaning lateral raises (pause and rotate at the top)
15 x 8 x 4
Pulldowns
45 x 12 x 3
Seated row (hammer grip, thumbs out, pull to waist, retract scapula, momentary pause)
100kg (stack) x 5 x 3
DB trap raises
50 x 6 x 4
Reverse pec deck flyes for posterior deltoid into reverse flyes for lower traps
35 x 8 x 4
Then my gym closed
Will have to throw in pullovers, dips, cable curls, hammer curls and overhead cable tricep extensions in tomorrow after legs Feeling pretty good at 248lbs, 18%BF 3500cals. Shame I'm so damn pale...
Just back from 2 weeks holidaying and biking in the Alps - 12 rides in 2 weeks varying from just over an hour to 3.5 hours. Total elevation for the 2 weeks approaching 16,000m. Obviously no gym so just stuck to pressups, 350/400 a day and some work with my resistance cable. Got to look good for the swimming pool!
Legs today.
(warm up)
140 x 3 x 3
100 x 5 x 2
DB lunges
25kgs x 8 x 3
Hacksquats
70kg x 8 x 4
Hamstring Curls
45 x 8 x 4
EZ bar cable curls
45 x 10 x 4
BW Dibs
10 x 4
Hammer grip rope curls
45 x 10 x 4
Overhead tricep cable extentions
45 x 12 x 4
Ooooo do my biceps hurt from the super heavy rows yesterday, lol.
- mobility drills, light overhead squats, etc etc*
(warm up)
140 x 3 x 3
100 x 5 x 2
DB lunges
25kgs x 8 x 3
Hacksquats
70kg x 8 x 4
Hamstring Curls
45 x 8 x 4
EZ bar cable curls
45 x 10 x 4
BW Dibs
10 x 4
Hammer grip rope curls
45 x 10 x 4
Overhead tricep cable extentions
45 x 12 x 4
Ooooo do my biceps hurt from the super heavy rows yesterday, lol.
Session 2 Week 11 - Day 1 - last night.
6 minute run at 8.5mph for warm up.
Military Press 3 x 5, 3, 1 - 50kg, 57.5kg, 65kg
Benchpress 5 x 10, 10, 10, 10, 7 - 87.5kg
Chin-ups 5 x 10, 8, 6, 5, 4 - every rep was nice and steady with full range, starting from a straight arm.
Incline Dumbell Curl 3 x 10, 5, 4 - 17.5kg dumbells - will be changing these in a couple of weeks to standing.
Tricep Pushdown 3 x 10, 10, 6 - 40
Didn't have time to complete the Face Pulls, felt terrible going into the session so surprised I did so well, especially with the bench press,, s
tty nights sleep on Monday night presumably because I did the run so late in the day, finished at 21:10 in the evening.
6 minute run at 8.5mph for warm up.
Military Press 3 x 5, 3, 1 - 50kg, 57.5kg, 65kg
Benchpress 5 x 10, 10, 10, 10, 7 - 87.5kg
Chin-ups 5 x 10, 8, 6, 5, 4 - every rep was nice and steady with full range, starting from a straight arm.
Incline Dumbell Curl 3 x 10, 5, 4 - 17.5kg dumbells - will be changing these in a couple of weeks to standing.
Tricep Pushdown 3 x 10, 10, 6 - 40
Didn't have time to complete the Face Pulls, felt terrible going into the session so surprised I did so well, especially with the bench press,, s
tty nights sleep on Monday night presumably because I did the run so late in the day, finished at 21:10 in the evening.
Had a st!! squat strength session on Tuesday, so with my low rep work going down the crapper at the moment, I'm breaking it up now with some hypertrophy work for a while. 10 rep, lots of sets, foxused muscle groups (to a certain extent) and I started with a quick one on tuesday, as I'd already done some low rep squat work and had to go to a speed awareness course...
Squats
3 x 10 at 150kg - fairly easy, gunna push these up 5kg a sesison
Dips
3 x 10 at 40kg
Incline DB press (very exhausted from the dips)
2 x 8 at 37.5kg (usually v.easy!)
t!! squat strength session on Tuesday, so with my low rep work going down the crapper at the moment, I'm breaking it up now with some hypertrophy work for a while. 10 rep, lots of sets, foxused muscle groups (to a certain extent) and I started with a quick one on tuesday, as I'd already done some low rep squat work and had to go to a speed awareness course...Squats
3 x 10 at 150kg - fairly easy, gunna push these up 5kg a sesison
Dips
3 x 10 at 40kg
Incline DB press (very exhausted from the dips)
2 x 8 at 37.5kg (usually v.easy!)
Good session today. Totally fked though!
DLs
3 x 10 at 170kg - First set was easy, last set nearly killed me!
Lunges
Up to 100kg for 10 reps. Started light and didn't really get heavy as I was still wobbly from the DLs
Leg press
Cable pleg press machine, so I stacked it and did sets of 10. Bit easy really.
Nordic curls
3 x 8
Ab roll outs
3 x 12
ked though!DLs
3 x 10 at 170kg - First set was easy, last set nearly killed me!
Lunges
Up to 100kg for 10 reps. Started light and didn't really get heavy as I was still wobbly from the DLs
Leg press
Cable pleg press machine, so I stacked it and did sets of 10. Bit easy really.
Nordic curls
3 x 8
Ab roll outs
3 x 12
Session 2 Week 11 - Day 2 - last night.
Deadlift 3 x 3 - 167.5kg, 192.5kg, 215kg
Squat 5 x 10 - 60kg - arse to grass
Weighted Crunches on exercise ball 5 x 25, 25, 25, 20, 11
Tonight
10 mile run in roughly 1 hour 30. Did 8.3 miles before I started walking a bit and then last 1.7 miles or so was sporadic running and walking but mostly running.
Deadlift 3 x 3 - 167.5kg, 192.5kg, 215kg
Squat 5 x 10 - 60kg - arse to grass
Weighted Crunches on exercise ball 5 x 25, 25, 25, 20, 11
Tonight
10 mile run in roughly 1 hour 30. Did 8.3 miles before I started walking a bit and then last 1.7 miles or so was sporadic running and walking but mostly running.
Absolutely pooped!
Nasty DOMS from leg training on Weds, but walked to the gym this morning (just under 3k) then chest/arms workout:
Chest Press 10x12 (started v. light because I haven't done much in the way of chest work since my elbow injury)
Cable Crossovers 3x12 (again v. light)
Dips 3x10 (bodyweight only)
Single-arm Pushdowns 4x12
Barbell Curl 4x12
Hammer Curl 3x12
Machine Arm Curl 1x20 plus negatives
Walk home
Despite not being able to do much in the way of heavy upper body work I'm quite enjoying using lighter weights and slower reps. As Kai Greene would say, "Squeeze and stretch!"
Back to the gym tonight for core/trunk and some cardio.
Nasty DOMS from leg training on Weds, but walked to the gym this morning (just under 3k) then chest/arms workout:
Chest Press 10x12 (started v. light because I haven't done much in the way of chest work since my elbow injury)
Cable Crossovers 3x12 (again v. light)
Dips 3x10 (bodyweight only)
Single-arm Pushdowns 4x12
Barbell Curl 4x12
Hammer Curl 3x12
Machine Arm Curl 1x20 plus negatives
Walk home
Despite not being able to do much in the way of heavy upper body work I'm quite enjoying using lighter weights and slower reps. As Kai Greene would say, "Squeeze and stretch!"
Back to the gym tonight for core/trunk and some cardio.
First exercise beyond hyperextensions and a little walking since the back went 3 weeks ago - cleaned car out which involved some bending and stretching with vacuum cleaner etc. so then risked it and went in the garage, did some stretches, a little (very little and gentle) messing on the punch bag then
Standing dumbbell lateral raises - 2 x 10Kg = 1 x 50 (did 1st ten both arms together and even that made my lower back/hip area feel like it was becoming unstitched so then straight to the next 40 for left arm then straight to 40 for right arm)
Seated cable pulldowns - 120lb = 1 x 50 very, very careful and strict, sat on a speaker stand!
Pushups = 1 x 50
Looks like weights is gong to be a problem but I can probably get away with push ups so will start adding lots more of these on a daily basis + will need to buy a bench and start doing things seated; no more standing press etc. for a while.
Maybe for good now as I don't want to keep getting repeats of this - always/often an issue with regular periods of stiffness and pain but this is now the 4th or 5th really bad flare up I've had (since 1984!), though not as bad as the three real 'incidents' when the discs first went, inc. 3 months to recover even well enough to sit or drive in 2001, so time to stop pushing my luck.
Standing dumbbell lateral raises - 2 x 10Kg = 1 x 50 (did 1st ten both arms together and even that made my lower back/hip area feel like it was becoming unstitched so then straight to the next 40 for left arm then straight to 40 for right arm)
Seated cable pulldowns - 120lb = 1 x 50 very, very careful and strict, sat on a speaker stand!
Pushups = 1 x 50
Looks like weights is gong to be a problem but I can probably get away with push ups so will start adding lots more of these on a daily basis + will need to buy a bench and start doing things seated; no more standing press etc. for a while.
Maybe for good now as I don't want to keep getting repeats of this - always/often an issue with regular periods of stiffness and pain but this is now the 4th or 5th really bad flare up I've had (since 1984!), though not as bad as the three real 'incidents' when the discs first went, inc. 3 months to recover even well enough to sit or drive in 2001, so time to stop pushing my luck.
First workout in years with no leg work! Back and shoulders today, I feel dirty!
Bent over row
3 x 10 at 120kg
Chin ups
1 x 10 BW
2 x 10 at 10kg
One arm row
3 x 10 at 42kg
Standing OH press
1 x 10 at 50kg
2 x 10 at 55kg
Upright row
3 x 8 at 50kg
Lat raises
2 x 10 at 15kg
1 x 10 at 12.5kg - not used to this volume! fked by this point!
Bent over row
3 x 10 at 120kg
Chin ups
1 x 10 BW
2 x 10 at 10kg
One arm row
3 x 10 at 42kg
Standing OH press
1 x 10 at 50kg
2 x 10 at 55kg
Upright row
3 x 8 at 50kg
Lat raises
2 x 10 at 15kg
1 x 10 at 12.5kg - not used to this volume! f
ked by this point!127.5kg Clean PR today ( http://www.youtube.com/watch?v=byIOcIy4UoA ) failed the jerk by a mile...didn't even realise it was a PR clean until I checked back over my training log. Pleasant surprise 
Event training
Log - large diameter log, with huge handles!
Strict:
70kg x a few
70kg x a few
90kg x1
100kg x1 (PB!) strict and overall PB
105kg x1 (PB) strict and overall PB (took a fair fight to lock out)
110kg failed push press attempt
110kg failed push press attempt, recleaned from lap but no chance
90kg x3 (1st strict)
90kg x2 push presses
Loading medley: (no tacky! and some brand new stones
) hmm slippy
5 platforms starting at 6' 2" !!
80kg stone -> 100kg stone -> 110kg new stone -> 90kg keg -> 100kg keg = 39 seconds
(100kg stone, 110kg new stone both PBs! - especially with no tacky!)
Run 2 not timed
80kg stone -> 100kg stone -> 110 new stone -> 100kg sandbag -> 120kg new stone (failed that one)
Couldn't get the 120kg stone up was too slippy!! Happy with that though
Farmers pick ups
55kgs x1
105kg x1
105kg x1
105kg x1 (with about 15 second hold at top)
Block press - wet and muddy concrete blocks. Got a little un up, almost the middle one then abandoned to preserve my face
Tyre flip
250kg tyre x10 flips (x2)
Got a cracking selection of bruises and scrapes.
Log - large diameter log, with huge handles!
Strict:
70kg x a few
70kg x a few
90kg x1
100kg x1 (PB!) strict and overall PB
105kg x1 (PB) strict and overall PB (took a fair fight to lock out)
110kg failed push press attempt
110kg failed push press attempt, recleaned from lap but no chance
90kg x3 (1st strict)
90kg x2 push presses
Loading medley: (no tacky! and some brand new stones
) hmm slippy5 platforms starting at 6' 2" !!
80kg stone -> 100kg stone -> 110kg new stone -> 90kg keg -> 100kg keg = 39 seconds
(100kg stone, 110kg new stone both PBs! - especially with no tacky!)
Run 2 not timed
80kg stone -> 100kg stone -> 110 new stone -> 100kg sandbag -> 120kg new stone (failed that one)
Couldn't get the 120kg stone up was too slippy!! Happy with that though
Farmers pick ups
55kgs x1
105kg x1
105kg x1
105kg x1 (with about 15 second hold at top)
Block press - wet and muddy concrete blocks. Got a little un up, almost the middle one then abandoned to preserve my face
Tyre flip
250kg tyre x10 flips (x2)
Got a cracking selection of bruises and scrapes.
TheBALDpuma said:
On a thread note rather than actually what the thread is about, it's only 80 posts away from 10,000 which will officially take it Vol 2, according to the mods I've spoken to in the past. If and when this happensm I'd really like to be the OP of Vol.2, because I'm a bit of a geek and I'm proud of my thread? Is there anyway to make that happen if/when a mod closes this thread?
I just reported this to the mods so hopefully they can arrangeA bit of a weights catch up job for me today. Rugby preseason has started and its pretty tough! Hamstring tendonopathy not helping. Upper body today:
Incline bench
Weighted chins
Shoulder press
6 sets of 7 for each with maximal rest
DSharp said:
Event training
Log - large diameter log, with huge handles!
Strict:
70kg x a few
70kg x a few
90kg x1
100kg x1 (PB!) strict and overall PB
105kg x1 (PB) strict and overall PB (took a fair fight to lock out)
110kg failed push press attempt
110kg failed push press attempt, recleaned from lap but no chance
90kg x3 (1st strict)
90kg x2 push presses
Loading medley: (no tacky! and some brand new stones) hmm slippy
5 platforms starting at 6' 2" !!
80kg stone -> 100kg stone -> 110kg new stone -> 90kg keg -> 100kg keg = 39 seconds
(100kg stone, 110kg new stone both PBs! - especially with no tacky!)
Run 2 not timed
80kg stone -> 100kg stone -> 110 new stone -> 100kg sandbag -> 120kg new stone (failed that one)
Couldn't get the 120kg stone up was too slippy!! Happy with that though
Farmers pick ups
55kgs x1
105kg x1
105kg x1
105kg x1 (with about 15 second hold at top)
Block press - wet and muddy concrete blocks. Got a little un up, almost the middle one then abandoned to preserve my face
Tyre flip
250kg tyre x10 flips (x2)
Got a cracking selection of bruises and scrapes.
Decent events session! Log - large diameter log, with huge handles!
Strict:
70kg x a few
70kg x a few
90kg x1
100kg x1 (PB!) strict and overall PB
105kg x1 (PB) strict and overall PB (took a fair fight to lock out)
110kg failed push press attempt
110kg failed push press attempt, recleaned from lap but no chance
90kg x3 (1st strict)
90kg x2 push presses
Loading medley: (no tacky! and some brand new stones
) hmm slippy5 platforms starting at 6' 2" !!
80kg stone -> 100kg stone -> 110kg new stone -> 90kg keg -> 100kg keg = 39 seconds
(100kg stone, 110kg new stone both PBs! - especially with no tacky!)
Run 2 not timed
80kg stone -> 100kg stone -> 110 new stone -> 100kg sandbag -> 120kg new stone (failed that one)
Couldn't get the 120kg stone up was too slippy!! Happy with that though
Farmers pick ups
55kgs x1
105kg x1
105kg x1
105kg x1 (with about 15 second hold at top)
Block press - wet and muddy concrete blocks. Got a little un up, almost the middle one then abandoned to preserve my face
Tyre flip
250kg tyre x10 flips (x2)
Got a cracking selection of bruises and scrapes.
105 strict log is very strong, well done- What weight do you compete (or plan to) at?Gassing Station | Health Matters | Top of Page | What's New | My Stuff