What training are you doing/have you done today? Vol.2
Discussion
I've been doing loads of climbing over the last few days. Definitely starting to get a bit better. I can see why climbers are so strong!
https://youtu.be/wpsZtxObsz8
Check at 5:18 in this. Unbelievable power.
https://youtu.be/wpsZtxObsz8
Check at 5:18 in this. Unbelievable power.
Been a little over zealous with the diet over the past few days (as in not eating enough), and I could tell by my training this afternoon...
Legs, Chest and back - all the heavies...
Squats:
5x5 warm up (50-90kg) I say warm up, but have been going below parallel, so by the time I finished the 5 reps with 90kg, I was already half knackered!
5x5 parallel squats (110-130kg)
Bench Press:
6x5 (55-105kg) 10kg added each set
1x3 with 115kg
1x10 with 90kg drop set
Incline Bench Press - 3x10-12 reps (65-70kg)
Pendlay Row - 5x5 (80-100kg)
Lat Pull Down - 4x10-12 reps (55-60kg)
Pull Ups (bodyweight) - 3x10
I finished by doing 6x1 Deadlifts, to practice form. (80-130kg, nothing too taxing..)
Legs, Chest and back - all the heavies...
Squats:
5x5 warm up (50-90kg) I say warm up, but have been going below parallel, so by the time I finished the 5 reps with 90kg, I was already half knackered!
5x5 parallel squats (110-130kg)
Bench Press:
6x5 (55-105kg) 10kg added each set
1x3 with 115kg
1x10 with 90kg drop set
Incline Bench Press - 3x10-12 reps (65-70kg)
Pendlay Row - 5x5 (80-100kg)
Lat Pull Down - 4x10-12 reps (55-60kg)
Pull Ups (bodyweight) - 3x10
I finished by doing 6x1 Deadlifts, to practice form. (80-130kg, nothing too taxing..)
Pretty happy with today. Went for a 245kg double on my DL and didn't get it but the single was comfy. Was going to have another attempt but managed to pull the skin off the palm of my hand so it was a no go.
Also got some 480kg 6s on the leg press, nordic curls and some core work in.
Also got some 480kg 6s on the leg press, nordic curls and some core work in.
Arms and shoulders today, with an aim to try and press 75kg (my bodyweight when fully clothed and fully fuelled..)
BB Standing Press:
7 sets of 5 reps from 50-65kg
Felt OK, so I thought I'd try for the bodyweight Press, thought I'd video it because I was so sure I'd do it.(I managed 2 reps with 70kg last Friday). I failed, though, almost, but not quite. Couldn't quite get my elbows to lock, dammit!
Rather than delete the vid, I'd thought I'd add it anyway, I guess we can't have success every time...
http://vid203.photobucket.com/albums/aa249/chriswa...
Anyway, after that, I just did a couple more low rep sets with 65-70kg and then called it a day on Presses 'till Friday. Felt disappointed throughout the rest of the session...
Upright BB Row - 5 sets of 10 reps
Face Pull - 4 sets of 10-12 reps
Triceps Rope Pull Downs - 4 sets of 10-12 reps
Chin Ups - 3 sets of 10-14 reps
Reverse grip Pull Downs - 3 sets of 10 reps
DB Preacher Curl - 3 sets of 10 reps
BB Standing Press:
7 sets of 5 reps from 50-65kg
Felt OK, so I thought I'd try for the bodyweight Press, thought I'd video it because I was so sure I'd do it.(I managed 2 reps with 70kg last Friday). I failed, though, almost, but not quite. Couldn't quite get my elbows to lock, dammit!
Rather than delete the vid, I'd thought I'd add it anyway, I guess we can't have success every time...
http://vid203.photobucket.com/albums/aa249/chriswa...
Anyway, after that, I just did a couple more low rep sets with 65-70kg and then called it a day on Presses 'till Friday. Felt disappointed throughout the rest of the session...
Upright BB Row - 5 sets of 10 reps
Face Pull - 4 sets of 10-12 reps
Triceps Rope Pull Downs - 4 sets of 10-12 reps
Chin Ups - 3 sets of 10-14 reps
Reverse grip Pull Downs - 3 sets of 10 reps
DB Preacher Curl - 3 sets of 10 reps
I can't view you vids for some reason Chris, but if you did 65kg for 5 prior to a 75kg attempt, it's maybe a few reps to many- try going 40 for 5, 50x3, 65x1 70x1, 75x1- may give you a bit more in the tank.
Tonight>
Bench S/S DB fly: 3 sets
Incline DB S/S DB Press: 3 sets
Lat raise Drop set: 3 sets
Cable Lat raise: 3 sets
BHN Smith press:3 sets
Cable fly: 3 sets
Done.
Tonight>
Bench S/S DB fly: 3 sets
Incline DB S/S DB Press: 3 sets
Lat raise Drop set: 3 sets
Cable Lat raise: 3 sets
BHN Smith press:3 sets
Cable fly: 3 sets
Done.
Tonight>
Pull ups: 3 sets 21's
deadlifts: up to 240kg
Db row: 3 sets 85kg
Pull downs: 3 sets, 1 drop
Straight arm pull down S/S rear delts: 3 sets
Been stricter with diet last 2 weeks, noticed it strength wise and in my recovery, but looking leaner than ever. Unfortunately it's only going to get harder over the coming months.... On the plus side, weight hasn't dropped below 200lbs yet
Pull ups: 3 sets 21's
deadlifts: up to 240kg
Db row: 3 sets 85kg
Pull downs: 3 sets, 1 drop
Straight arm pull down S/S rear delts: 3 sets
Been stricter with diet last 2 weeks, noticed it strength wise and in my recovery, but looking leaner than ever. Unfortunately it's only going to get harder over the coming months.... On the plus side, weight hasn't dropped below 200lbs yet
Today, legs, chest and back, again..
Squats - 7 sets of 5 reps (focussing on depth)
Bench Press - 7 sets of 3-6 reps (going as heavy as I can for the last few sets)
Dumbbell Bench Fly's (Flat) - 4 sets of 12-20 reps
Dumbbell Bent Over Rows (one arm) - 4 sets of 10 reps
Lat Pull Downs - 4 sets of 10-14 reps
Seated Pulley Rows - 4 sets of 10-12 reps
Was going to tag Deadlifts on at the end, but was a little wasted, so I'll do those at the end of tomorrows arms and shoulders session - and I'll try for the 75kg BB Press again, following Diddly's advice..
Squats - 7 sets of 5 reps (focussing on depth)
Bench Press - 7 sets of 3-6 reps (going as heavy as I can for the last few sets)
Dumbbell Bench Fly's (Flat) - 4 sets of 12-20 reps
Dumbbell Bent Over Rows (one arm) - 4 sets of 10 reps
Lat Pull Downs - 4 sets of 10-14 reps
Seated Pulley Rows - 4 sets of 10-12 reps
Was going to tag Deadlifts on at the end, but was a little wasted, so I'll do those at the end of tomorrows arms and shoulders session - and I'll try for the 75kg BB Press again, following Diddly's advice..
Out on the bike seeing what all the fuss about Yorkshire is.
https://www.strava.com/activities/342551902/overvi...
https://www.strava.com/activities/342551902/overvi...
Morning Session>
Dips, BW,+20kg,+35,+60,+60>+35>+20>BW (drop set)
Tri Pull downs: 3 sets
Single Arm pull downs: 3 sets
CG bench: 3 sets
EZ Curl: 40kg,50,60,60>50>40>30
DB preacher: 3 drop sets
Leg press: 200kg x 100
Leg ext: 3 sets failure
Good. Off work 'till the 20th now too. Whoop!
Progress pic below as the last one was 5 or 6 weeks ago now. Happy with the way things are going, still loads to do, but leaning out nicely. Not even added in extra cardio (yet) either, which is always a good thing. 17 weeks to go
Dips, BW,+20kg,+35,+60,+60>+35>+20>BW (drop set)
Tri Pull downs: 3 sets
Single Arm pull downs: 3 sets
CG bench: 3 sets
EZ Curl: 40kg,50,60,60>50>40>30
DB preacher: 3 drop sets
Leg press: 200kg x 100
Leg ext: 3 sets failure
Good. Off work 'till the 20th now too. Whoop!
Progress pic below as the last one was 5 or 6 weeks ago now. Happy with the way things are going, still loads to do, but leaning out nicely. Not even added in extra cardio (yet) either, which is always a good thing. 17 weeks to go
Edited by didelydoo on Friday 10th July 08:23
didelydoo said:
Morning Session>
Dips, BW,+20kg,+35,+60,+60>+35>+20>BW (drop set)
Tri Pull downs: 3 sets
Single Arm pull downs: 3 sets
CG bench: 3 sets
EZ Curl: 40kg,50,60,60>50>40>30
DB preacher: 3 drop sets
Leg press: 200kg x 100
Leg ext: 3 sets failure
Good. Off work 'till the 20th now too. Whoop!
Progress pic below as the last one was 5 or 6 weeks ago now. Happy with the way things are going, still loads to do, but leaning out nicely. Not even added in extra cardio (yet) either, which is always a good thing. 17 weeks to go
You look fantastic!Dips, BW,+20kg,+35,+60,+60>+35>+20>BW (drop set)
Tri Pull downs: 3 sets
Single Arm pull downs: 3 sets
CG bench: 3 sets
EZ Curl: 40kg,50,60,60>50>40>30
DB preacher: 3 drop sets
Leg press: 200kg x 100
Leg ext: 3 sets failure
Good. Off work 'till the 20th now too. Whoop!
Progress pic below as the last one was 5 or 6 weeks ago now. Happy with the way things are going, still loads to do, but leaning out nicely. Not even added in extra cardio (yet) either, which is always a good thing. 17 weeks to go
Edited by didelydoo on Friday 10th July 08:23
(not in a gay way, you understand.. )
Arms and shoulder today.
Barbell Press:
I followed Didelydoo's advice and did the following:
1x5 with 40kg
1x3 with 50kg
1x1 with 65kg
1x1 with 70kg
And 1x1 with 75kg (just over bodyweight):
(Again, apologies for attire and state of the garage - it will be renovated soon!)
I then did:
1x3 with 70kg
2x5 with 65kg
Shoulder Shrugs - 4 sets of 12-20 reps
Super Set:
Triceps Extensions/Reverse Grip Pull Downs - 8-14 reps each
Super Set:
Triceps Rope Pull Downs/Barbell Curls - 8-12 reps each
Reverse Fly's (bent over) - 4x10 reps
Deadlifts:
After practising form this week, I 'think' I have it cracked, have posted a vid to confirm (or not) if form is OK
Ended up doing 5x1 and finally a 1x5
Am quite happy, another decent week done...
Barbell Press:
I followed Didelydoo's advice and did the following:
1x5 with 40kg
1x3 with 50kg
1x1 with 65kg
1x1 with 70kg
And 1x1 with 75kg (just over bodyweight):
(Again, apologies for attire and state of the garage - it will be renovated soon!)
I then did:
1x3 with 70kg
2x5 with 65kg
Shoulder Shrugs - 4 sets of 12-20 reps
Super Set:
Triceps Extensions/Reverse Grip Pull Downs - 8-14 reps each
Super Set:
Triceps Rope Pull Downs/Barbell Curls - 8-12 reps each
Reverse Fly's (bent over) - 4x10 reps
Deadlifts:
After practising form this week, I 'think' I have it cracked, have posted a vid to confirm (or not) if form is OK
Ended up doing 5x1 and finally a 1x5
Am quite happy, another decent week done...
chris watton said:
You look fantastic!
(not in a gay way, you understand.. )
Ha, thank you! Diet and hard work is paying off now, though I've so much more fat to shed. Getting into the smaller single figure bodyfat is going to be tough....definitely doable, but it's going to take a good dose of will power! Moving into new territory, but I do like a challenge (not in a gay way, you understand.. )
Great work on the strict PB by the way- BW press is a great achievement for anyone strength wise.
didelydoo said:
Morning Session>
Dips, BW,+20kg,+35,+60,+60>+35>+20>BW (drop set)
Tri Pull downs: 3 sets
Single Arm pull downs: 3 sets
CG bench: 3 sets
EZ Curl: 40kg,50,60,60>50>40>30
DB preacher: 3 drop sets
Leg press: 200kg x 100
Leg ext: 3 sets failure
Good. Off work 'till the 20th now too. Whoop!
Progress pic below as the last one was 5 or 6 weeks ago now. Happy with the way things are going, still loads to do, but leaning out nicely. Not even added in extra cardio (yet) either, which is always a good thing. 17 weeks to go
Bloody hell dd, looking huge since the last time I popped on here. Bodybuilding working a treat I see. Can I be cheeky and ask, are you getting any hormonal help or completely natural?? Just out of curiosity.Dips, BW,+20kg,+35,+60,+60>+35>+20>BW (drop set)
Tri Pull downs: 3 sets
Single Arm pull downs: 3 sets
CG bench: 3 sets
EZ Curl: 40kg,50,60,60>50>40>30
DB preacher: 3 drop sets
Leg press: 200kg x 100
Leg ext: 3 sets failure
Good. Off work 'till the 20th now too. Whoop!
Progress pic below as the last one was 5 or 6 weeks ago now. Happy with the way things are going, still loads to do, but leaning out nicely. Not even added in extra cardio (yet) either, which is always a good thing. 17 weeks to go
Edited by didelydoo on Friday 10th July 08:23
_bryan_ said:
Bloody hell dd, looking huge since the last time I popped on here. Bodybuilding working a treat I see. Can I be cheeky and ask, are you getting any hormonal help or completely natural?? Just out of curiosity.
Thanks No assistance.. The size is an illusion- i'm actually the lightest I've been for years, having come down around 11.5kg since November. I think a I had a decent muscle base from many years of strength training, just hidden under a layer of fat! Thankfully the leaner I get, the bigger I look- chest and quads have only just started to get a bit of definition.It's an interesting observation.
When I started fasting a couple of years ago and dropped a ton of fat, people started commenting on how I'd gotten bigger, and the old question of steroids also popped up, 'he's on something etc'. But I'd actually only dropped fat, probably 1-2 stone, and gotten smaller since the tees that had become too tight to wear became a nice fit again!
When I started fasting a couple of years ago and dropped a ton of fat, people started commenting on how I'd gotten bigger, and the old question of steroids also popped up, 'he's on something etc'. But I'd actually only dropped fat, probably 1-2 stone, and gotten smaller since the tees that had become too tight to wear became a nice fit again!
Halb said:
It's an interesting observation.
When I started fasting a couple of years ago and dropped a ton of fat, people started commenting on how I'd gotten bigger, and the old question of steroids also popped up, 'he's on something etc'. But I'd actually only dropped fat, probably 1-2 stone, and gotten smaller since the tees that had become too tight to wear became a nice fit again!
I guess I'm a reasonable size for 5'10"- just over 200lbs/91.5kg and pretty lean. But that's still pretty small for bodybuilding standards. If I can stay over 200lbs and drop to 5% for my show I'll be ecstatic. A lean 220lbs+ is where 'big' starts I rekon, that'll be the plan in the coming years. When I started fasting a couple of years ago and dropped a ton of fat, people started commenting on how I'd gotten bigger, and the old question of steroids also popped up, 'he's on something etc'. But I'd actually only dropped fat, probably 1-2 stone, and gotten smaller since the tees that had become too tight to wear became a nice fit again!
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