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Author Discussion

Halb

23,282 posts

68 months

[news] 
Monday 25th October 2010 quote quote all
6km run, then did a light kb day. Clean and press ladders and 5mins of snatches. Some crunches, was gonna do pressups as well but forgot.

cheadle hulme

1,984 posts

67 months

[news] 
Monday 25th October 2010 quote quote all
First day back after a week with flu for me.

2k warm up run then basic 5 x 5 routine.

Bench, Dips, Pull Ups, Military Press and Squat at 70% of my pre illness level. Bloody hard work as I'm still not quite well.

996 sps

6,028 posts

101 months

[news] 
Monday 25th October 2010 quote quote all
Hey good thread this some good ideas.

I done 5k row then bench,squats, dead lifts, heaves,dips and press ups before work.


Then tonight done Body Pump for 1 hour which is always good for a blast I find.

BalhamBadger

1,081 posts

58 months

[news] 
Monday 25th October 2010 quote quote all
10 mile run around SW London. Very sore lower back and wheezing for the first 2/3 miles then ok after that!

Buggles

1,370 posts

73 months

[news] 
Monday 25th October 2010 quote quote all
On nights so all training indoors on treadmill and turbo trainer, managed 10k on treadmill, 1 hour on turbo trainer and a final 10k. Knackered now though, sleepy sleeps soon!
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ShadownINja

55,706 posts

167 months

[news] 
Monday 25th October 2010 quote quote all
BalhamBadger said:
10 mile run around SW London. Very sore lower back and wheezing for the first 2/3 miles then ok after that!
Brrrr it was cold tonight!

balders118

Original Poster:

4,220 posts

53 months

[news] 
Tuesday 26th October 2010 quote quote all
roboxm3 said:
Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)

Back to basics for me...

Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8

Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).

Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??


Happy gyming.
Missed your post earlier.. Its different for everyone. But maybe if you call bench press 1 the ratio BP:S:DL for me is 1:1.7:2.1 but I have a good press relative to my two other lifts.

EDIT: messed up quoting + speeling


Edited by balders118 on Tuesday 26th October 00:16


Edited by balders118 on Tuesday 26th October 00:17

roboxm3

1,665 posts

80 months

[news] 
Tuesday 26th October 2010 quote quote all
balders118 said:
roboxm3 said:
Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)

Back to basics for me...

Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8

Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).

Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??


Happy gyming.
Missed your post earlier.. Its different for everyone. But maybe if you call bench press 1 the ratio BP:S:DL for me is 1:1.7:2.1 but I have a good press relative to my two other lifts.

EDIT: messed up quoting + speeling


Edited by balders118 on Tuesday 26th October 00:16


Edited by balders118 on Tuesday 26th October 00:17
Thanks balders; I did a bit of t'internet research before I left work yesterday and read in a few different places that the 'ideal' squat/bench/dead ratio is 4:3:5 but I also read, as you confirmed, that it's different for everyone based on your strongest / weakest lift.

I stuck to it last night and it did highlight that my bench is strong when compared to my dead (60kg bench was easy and 100kg dead was about right for 3x8 (80kg squat wasn't really hard enough either)) but maybe the ratio is right and I need to increase my dead before upping the bench and squat!?

...or maybe I'm thinking about it too much, as usual, and should just get on and lift and as long as it's overloading the muscles, don't worry about it.
Don't get me started on Steve Reeves 'perfect physique ratios'!!


Parsnip

2,393 posts

73 months

[news] 
Tuesday 26th October 2010 quote quote all
Did an 8k hill run this morning, 3k in the pool tonight.

BalhamBadger

1,081 posts

58 months

[news] 
Tuesday 26th October 2010 quote quote all
ShadownINja said:
BalhamBadger said:
10 mile run around SW London. Very sore lower back and wheezing for the first 2/3 miles then ok after that!
Brrrr it was cold tonight!
You're right but I still don't wear anything more than shorts and a LS t-shirt. Anything else and I overheat after 10mins no matter what the outside temperature. Thin gloves will become essential kit soon though! I dunno how these people running in a full hoody and tracksuit pants can bear it.

DownUnder.

681 posts

62 months

[news] 
Tuesday 26th October 2010 quote quote all
balders118 said:
DownUnder. said:
Chest and tri's

Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets

Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)

Tri's
Cable machine kneeling over head pull??
Dumbell over head.

BED.
12 sets of press!! crikey, thats a lot.
Trying to rip my chest up!!
Today back/bi's in about 1/2 hour. (student life, great ey...)

As many wide grip pull ups as poss.
3 x 10 lat pull down
3 x 10 seated close grip rower
3 x 10 reverse flys??
5 x 5 deadlifts

4 x 10 (with a bar pulling it up to chin keep elbows higher - whats this called??)
6 x 6 shrugs (i do these standing on the shoulder press machine)

3 x 8 curls with ez curl
4 x 8 dumbells steadily declining weight
drop set from 36 - 4.5 on curl machine x 2

2 k row.

estimated time - 1 hour.

Erik997

1,138 posts

93 months

[news] 
Tuesday 26th October 2010 quote quote all
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).


ShadownINja

55,706 posts

167 months

[news] 
Tuesday 26th October 2010 quote quote all
BalhamBadger said:
ShadownINja said:
BalhamBadger said:
10 mile run around SW London. Very sore lower back and wheezing for the first 2/3 miles then ok after that!
Brrrr it was cold tonight!
You're right but I still don't wear anything more than shorts and a LS t-shirt. Anything else and I overheat after 10mins no matter what the outside temperature. Thin gloves will become essential kit soon though! I dunno how these people running in a full hoody and tracksuit pants can bear it.
Crikey. Even colder. I'd rather wear a bit more and sweat.

996 sps

6,028 posts

101 months

[news] 
Tuesday 26th October 2010 quote quote all
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).


Are you rowing for a reason or just your bag for training? Really have enjoyed rowing (have only done Concept 2 indoor) last couple of years.

Erik997

1,138 posts

93 months

[news] 
Tuesday 26th October 2010 quote quote all
996 sps said:
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).


Are you rowing for a reason or just your bag for training? Really have enjoyed rowing (have only done Concept 2 indoor) last couple of years.
Pretty much the usual story: was a big rower at school/uni but then career, marriage, etc got in the way and having hit my mid 30s all the corporate lunches, beers, etc had started to show. I have a young child and a busy job so taking time off during the day to get down the gym, etc just isn't feasible and would rather spend evenings with my family.

I bought a C2 about 6 months ago and nowadays row 5 days a week at 6 am before my wife/daughter get up. Great start to the day and means it doesn't really impact on my usual life - am now 1.5kgs from the weight I was when I was 19 and fitter than ever before.

Don't have time to row on the water and I do miss the social side of rowing but I use RowPro for online racing, etc which keeps the boredom away.

996 sps

6,028 posts

101 months

[news] 
Tuesday 26th October 2010 quote quote all
Good effort, I know what you mean regards kids and family time takes some motivation to get the gym cracked as well as quality time.

BalhamBadger

1,081 posts

58 months

[news] 
Tuesday 26th October 2010 quote quote all
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).
That's bloody impressive - I love the rowing machine but couldn't face that kind of distance! Out of interest how long is it taking you to do 10k? I've done it in under 40 mins.

Erik997

1,138 posts

93 months

[news] 
Tuesday 26th October 2010 quote quote all
BalhamBadger said:
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).
That's bloody impressive - I love the rowing machine but couldn't face that kind of distance! Out of interest how long is it taking you to do 10k? I've done it in under 40 mins.
Depending on how I'm feeling I will usually row 10km or 30mins and then vary the amount of sprints afterwards. I'm focused on keeping a solid technique and building overall fitness/stamina so not looking to kill myself on every row and leaving some in the tank for the sprints. For a 30min I focus on a target of above 7.6km which is around 1.56 split and for a 10km I focus on a 39mins 30secs which is around a 1.58 split. Haven't tried a PB for either for a while but I think based on current fitness above 8km for a 30mins and under 38mins for the 10k should be achiveable.

Remember its all technique...!

Original Poster

5,223 posts

61 months

[news] 
Wednesday 27th October 2010 quote quote all
My routine for tonight and every night for that matter -

10 minutes on rowing machine

- 5 minutes at level 5
- 3 minutes at level 8
- 2 minutes at level 10 as hard as I can

15 minutes on the bike -

4 minutes at level 4
1 minute at level 10
Repeat 3 times

135 sit ups

Repeat the above rowing and bike routine -


That absolutely fks me, in 4 weeks I have dropped 15% bodyfat and lost just over half a stone smile

LordGrover

22,283 posts

97 months

[news] 
Wednesday 27th October 2010 quote quote all
Last night was Back (and effectively Hams) & Bis:
Chin-ups, Lat Pulldowns, Cable Rows, Dumbbell Rows, Good Mornings, Hyper Extensions.
Dumbbell Curls, Hammer Curls, Wrist Curls.

Tonight, maybe HIIT if I can be arsed.

Tomorrow will be Chest & Tris:
Bench Press, Incline Flyes, Cable Crossovers, Push-ups.
Triceps Kickback, EZ-Bar Triceps Extensions, Cable Pushdowns.

I typically get my Deadlifts in on Quads and Calves days, Delts and Traps is pretty much set.

Apart from warm-up and cool down I'm not doing much in the way of cardio, maybe 20-25 mins HIIT on treadmill once or twice a week.
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