What training are you doing/have you done today? Vol.2

[didelydoo]

TheJimi said:

I give it a matter of weeks before you ego takes over and you want to go heavy again

I'm purposely going to throw in some heavy session every 3-4 weeks, just to maintain strength, but the vast majority will be 8-10 rep range, slow tempo to make it harder etc. It's surprising how hard you can make things by increasing the time under tension! Things aren't going to be light, 10 rep stuff will still be close to the maximum weight I can do for 10 reps.

However, I'm so inconsistent of late, I'll probably take up clay pigeon shooting instead.....

[Johnny]

Shoulders today

Military Press 2x15@20kg, 1x10@40kg, 1x8@50kg, 1x6@60kg, 1x3@70kg, 1x2@75kg
Barbell Shrugs 2x12@80kg,1x12@100kg, 1x8@120kg, 1x6@140kg, 2x6@160kg
Superset:
EZ Bar Upright Rows 5x10@30kg
Front Raises 5x12@14kg

Great session today, feeling really good. Think my lack of training/consistency the last few weeks/months has had a positive effect.

[Art0ir]

What kind of split are you guys working?

I'm still doing;

Monday - Chest/Triceps
Tuesday - Back/Biceps
Thursday - Shoulders
Friday - Legs

Which is working nicely for me, making steady gains and smashing PRs each week but I'm considering mixing it up a bit if and when those gains start to slow, maybe something similar to the Westside programming.

Absolutely bust after this evening.

Added 20kg onto all my deadlift sets which had me pretty worn out then onto chinups, pull ups and pull downs. Then added 7.5kg onto my last set of dumbbell rows and dropsetted them just to squeeze out what life was left in me

By the time I actually got to biceps I was beat but managed to add another rep onto last week's preacher curls and standing barbell curls... Every little counts right..

[didelydoo]

Art0ir said:

What kind of split are you guys working?

Push/Pull/Legs repeat. 4 sessions/week

Today was pull>
Lat pull overs 3 sets
Pull downs 3 sets
T bar row 3 sets
Back raises 3 sets
Shrug + rear delt 3 sets

Slow tempo, some rest/pause stuff on some sets. Concentrating hard on mind/muscle making sure I'm using the ones I want to use. Enjoying this.

[joshcowin]

Art0ir said:

What kind of split are you guys working?

I'm still doing;

Monday - Chest/Triceps
Tuesday - Back/Biceps
Thursday - Shoulders
Friday - Legs

Which is working nicely for me, making steady gains and smashing PRs each week but I'm considering mixing it up a bit if and when those gains start to slow, maybe something similar to the Westside programming.

Absolutely bust after this evening.

Very similar split here however I do shoulders Wednesday, and rest/deadlift on Thursday.


I've been doing some weak spot training at the end of my leg day, usually do paused bench press and military press.
Working chest twice a week seems to be working well, also seems to have sorted out my shoulder issues.

Anybody work a body art twice a week regularly?

[Johnny]

Weds:

Squats 2x10@60kg, 1x10@70kg, 1x8@80kg, 1x6@90kg, 2x4@100kg
Leg ext. 1x10@45kg, 1x10@55kg, 3x10@65kg
Abductor Machine 5x10@70kg
Smith Calf Raises 3x20@80kg
Med Ball Russian Twists 3x20@8kg
Some stretching and messing on the TRX.

Feeling it today.

[ambuletz]

Question: Does anyone here use the various exercise modes when using a cross trainer? I've always just stuck to 50minutes of exercise, gradually increasing the resistance each time i go to the gym. Usually exercising at a rate that has my heart rate over 160bpm, usually 170bpm or so.

[Art0ir]

ambuletz said:

Question: Does anyone here use the various exercise modes when using a cross trainer? I've always just stuck to 50minutes of exercise, gradually increasing the resistance each time i go to the gym. Usually exercising at a rate that has my heart rate over 160bpm, usually 170bpm or so.

I only use the bike/cross trainer for interval training. 30 seconds full pelt at medium-high resistance, 30 seconds at a moderate pace.. That kind of thing.

Burns a lot more calories in a shorter time frame.

[TheBALDpuma]

The only good way to use a cross trainer is to put it on your shoulder and squat it!

In all seriousness they are the worst machines in the gym, you're best off on any other cardio kit (except for maybe a stepper) - especially for stuff like interval training.

[Digger]

TheBALDpuma said:

The only good way to use a cross trainer is to put it on your shoulder and squat it!

In all seriousness they are the worst machines in the gym, you're best off on any other cardio kit (except for maybe a stepper) - especially for stuff like interval training.

Utter utter bks!!

It depends entirely on the build, coordination, physiology of the person using the machine, as well as the machine itself.

Out of all the (Technogym) cardio eqpt in my gym, treadmills, rowers, bikes, stairclimber, the xtrainer is the only one I can do intervals on.

I speak as a 45yr old ex-cyclist with minor knee, lower back, and rotator cuff issues. My body has adapted to using the xtrainer, and having found the intervals profiles, I have used one of them multiple times a week since January of this year.

I base much of my training around them, and am now much fitter than I have been since my mid to late 20's.

I'd much prefer to be running, cycling etc, but the very nature of a xtrainer (ie no fixed knee angles / feet strikes) allowing for natural adaption, means it works. . . . for me.

[TheBALDpuma]

Digger said:

TheBALDpuma said:

The only good way to use a cross trainer is to put it on your shoulder and squat it!

In all seriousness they are the worst machines in the gym, you're best off on any other cardio kit (except for maybe a stepper) - especially for stuff like interval training.

Utter utter bks!!

It depends entirely on the build, coordination, physiology of the person using the machine, as well as the machine itself.

Out of all the (Technogym) cardio eqpt in my gym, treadmills, rowers, bikes, stairclimber, the xtrainer is the only one I can do intervals on.

I speak as a 45yr old ex-cyclist with minor knee, lower back, and rotator cuff issues. My body has adapted to using the xtrainer, and having found the intervals profiles, I have used one of them multiple times a week since January of this year.

I base much of my training around them, and am now much fitter than I have been since my mid to late 20's.

I'd much prefer to be running, cycling etc, but the very nature of a xtrainer (ie no fixed knee angles / feet strikes) allowing for natural adaption, means it works. . . . for me.

To be honest you're actuality furthering my point there. You're using the cross trainer as a last resort - If you were physically able to you'd still be better off on a bike, runner or rower.

It is much more difficult to get big, fast changes in heart rate and exertion levels on a cross trainer, that's why intervals don't really suit it. You see people on them for 20-30 minutes no trouble at all - tell these people to go do that on a treadmill or a rower and they'd be fked.

Also the fact the is very little knee, hip, ankle flexion might be good for you, but for a non injured person increasing the range at those joints is a good thing.

[_bryan_]

Hadn't realised I hadn't posted on here in a while, last program didn't suit me wasn't recovering enough in between workouts. So it's back onto a 13week Sheiko routine.

Wednesday was:

Bench
1x4@55%
1x3@60%
1x3@70%
4x3@75%

Squat
1x5@50%
1x5@60%
4x5@70%

Bench
1x4@55%
2x4@65%
4x4@70%

DB fly
5x10

Good Morning
5x5

Friday was:

Deadlift
1x3@50%
2x5@60%
2x3@70%
3x3@75%

Bench
1x5@55%
1x5@65%
4x4@70%

Dip
5x8

Deadlift from pins
1x3@50%
2x4@60%
2x3@70%
3x3@80%

Lunge
5x5

Feeling relatively easy so far, intensity and volume builds over the next few weeks .

[didelydoo]

Had a squat competition at the gym today, not sure how i'd do as I hurt my knee a week ago. First place with a decent 260kg (belt only) squat, bit more there but didn't need it. Good.

Then did a quick leg session>

Front squat up to 180kg
(1 warm up, and 1 work set of each of the below)
leg ext to failure
leg curl to failure
leg press to failure
Calf raise to failure

Home. Successful day, got a tub of protein for my troubles.

[mcelliott]

didelydoo said:

First place

Good work dd

[Digger]

TheBALDpuma said:

Digger said:

TheBALDpuma said:

The only good way to use a cross trainer is to put it on your shoulder and squat it!

In all seriousness they are the worst machines in the gym, you're best off on any other cardio kit (except for maybe a stepper) - especially for stuff like interval training.

Utter utter bks!!

It depends entirely on the build, coordination, physiology of the person using the machine, as well as the machine itself.

Out of all the (Technogym) cardio eqpt in my gym, treadmills, rowers, bikes, stairclimber, the xtrainer is the only one I can do intervals on.

I speak as a 45yr old ex-cyclist with minor knee, lower back, and rotator cuff issues. My body has adapted to using the xtrainer, and having found the intervals profiles, I have used one of them multiple times a week since January of this year.

I base much of my training around them, and am now much fitter than I have been since my mid to late 20's.

I'd much prefer to be running, cycling etc, but the very nature of a xtrainer (ie no fixed knee angles / feet strikes) allowing for natural adaption, means it works. . . . for me.

To be honest you're actuality furthering my point there. You're using the cross trainer as a last resort - If you were physically able to you'd still be better off on a bike, runner or rower.

It is much more difficult to get big, fast changes in heart rate and exertion levels on a cross trainer, that's why intervals don't really suit it. You see people on them for 20-30 minutes no trouble at all - tell these people to go do that on a treadmill or a rower and they'd be fked.

Also the fact the is very little knee, hip, ankle flexion might be good for you, but for a non injured person increasing the range at those joints is a good thing.

If you saw me doing intervals on the xtrainers in my gym, you would change your tune. Sorry, but you would.

[didelydoo]

mcelliott said:

Good work dd

Cheers Pinched my squat vid off someone's facebook... https://www.youtube.com/watch?v=kOQlVY12934

[TheBALDpuma]

Nice work DD!

This week marks the last week of my rehab, so onto proper working out ine 7 days time. Although I'm going to start off steady and BB esque, ease myself back into the big lifts.

Yestedays Session...
Leg Press GVT at 335kg - felt a lot easier than the last time I did this.
Supersetted with Bicep and tricep work (I know, but I like the pump)

[didelydoo]

TheBALDpuma said:

Nice work DD!

Cheers

Tonight>
1 warm up set, 1 work set to failure (then rest pause reps) for the following:
BHN shoulder press
Lat raise
Band lat raise
Shrugs
Tri Push downs
Skull Crushers
1 arm cable pushdowns

Abs, some more abs.

All kinds of GAINZZZZ.

[didelydoo]

Distinct lack of updates here.....

Tonight>
1 warm up set, 1 work set to failure (then rest pause reps) for the following:
Lat Pull downs (wide)
Lat pull downs (Close)
T Bar rows
1 arm Suit case rows
Yates Row
Romanian deads
Rear delts

Home.

[mcelliott]

Guilty of not posting on here that often recently, so.... had a really good October on the bike and in the gym, felt very strong and really happy with my form and fitness and general wellbeing. Then in November I decided I would experiment with my diet so dropped all the carbs and increased my fat intake to around 80/90%. I've been on it for almost 3 weeks - started out at roughly 10% body fat at 11st 9 (5ft 8) and within just a few days the body fat fell away at an almost alarming rate. The effect on my training was really notable on the bike - my strength fell off a cliff, however didn't really notice any difference in the gym. I'm now done to 11st with no muscle mass loss whatsoever and body fat down well into single figures - totally shredded and in the best shape I've ever been. Will continue with the diet for another 7 days before switching back to my higher carb diet in order to regain my strength on the bike. But the last 3 weeks have been a real eye opener. Even at the ripe old age of 42 I've learnt so many new things concerning food and how it dictates how you feel and look. Phew!