What training are you doing/have you done today? Vol.2
Discussion
didelydoo said:
I like the look of that split- well thought out. I'm only training 6/7 days a week as I love it, it also means I get to avoid doing cardio (for now at least, though I do a 2 mile walk everyday, but that's not really cardio...)
Yip, I started off on the 5 day split for 6 weeks, and it works great. I did try to add either low intensity 10 min walking afterwards, or tabata™ but didn't always. I flicked to 7day version to reduce time in session, for recovery on the big compounds. Realised I don't wanna be a BB though and I don't need three separate exercises for biceps, so reduced back to 4, now I know it works so well.Morning Session:
Hack squat (Smith): 5 sets
Squat: up to 200kg, felt like I tore my left glute, painful, but feels ok now.
Decline Smith bench: 6 sets
Cable fly SS Abs: 4 sets
Alright. Think I need to build back up on the squat, so will start next week. Heavyish squatting after max deadlifting 8 hours before probably wasn't a great plan, only occurred to me after though.
Hack squat (Smith): 5 sets
Squat: up to 200kg, felt like I tore my left glute, painful, but feels ok now.
Decline Smith bench: 6 sets
Cable fly SS Abs: 4 sets
Alright. Think I need to build back up on the squat, so will start next week. Heavyish squatting after max deadlifting 8 hours before probably wasn't a great plan, only occurred to me after though.
That doesn't look too bad at all for a paltry £10 per month! Wish I had something like that near me..
Right, was meant to have all of this week off, but I just couldn't help myself...
Squats - 6 sets of 6-10 reps with 80-130kg
Bench Press:
6 sets of 5 reps with 60-110kg
1 set of 3 reps with 115kg
1 set of 1 rep with 122.5kg (a new PB, but only by 2.5kg..)
1 Drop Set of 10 reps with 90kg
DB Rows - 4 sets of 10 reps with 52-62kg (I hate these more than Squats, so they must be doing me some good..)
Lat Pull Downs - 4 sets of 10-12 reps with 60-67.5kg
Seated Cable Rows - 4 sets of 10-12 reps with 75-85kg
Stiff Legged Deadlift - 3 sets of 5 with 120kg
Feel better after that....I think I have become addicted!
Right, was meant to have all of this week off, but I just couldn't help myself...
Squats - 6 sets of 6-10 reps with 80-130kg
Bench Press:
6 sets of 5 reps with 60-110kg
1 set of 3 reps with 115kg
1 set of 1 rep with 122.5kg (a new PB, but only by 2.5kg..)
1 Drop Set of 10 reps with 90kg
DB Rows - 4 sets of 10 reps with 52-62kg (I hate these more than Squats, so they must be doing me some good..)
Lat Pull Downs - 4 sets of 10-12 reps with 60-67.5kg
Seated Cable Rows - 4 sets of 10-12 reps with 75-85kg
Stiff Legged Deadlift - 3 sets of 5 with 120kg
Feel better after that....I think I have become addicted!
6x5 Pull Ups
Bent Over Row 5x10@80kg
Deadlifts 5x5@80kg
Cable Lat Pull Down 5x10@60kg
4x8/Side One Arm Row @40kg
5x10 Reverse Cable Cross @15kg
Roman Chair Back Ext. 5x12
Was starting to feel proper weak and faint towards then end. Luckily one of the boys had some jelly babies on him. Crisis averted
Bent Over Row 5x10@80kg
Deadlifts 5x5@80kg
Cable Lat Pull Down 5x10@60kg
4x8/Side One Arm Row @40kg
5x10 Reverse Cable Cross @15kg
Roman Chair Back Ext. 5x12
Was starting to feel proper weak and faint towards then end. Luckily one of the boys had some jelly babies on him. Crisis averted
At the recommendation of some helpful guys on the thread I started a few days back (and everyone else I've met ) Ive decided to take it lighter in the gym than normal so todays shoulders and biceps.
Smith press 4x12 80kg
Side raises 4x12 20kg dumbells
Dumbell curls 4x12 20kg dumbells
Face pulls 8 on stack
Leg raises 100 reps
Nice and easy to get myself back into it slowly
Smith press 4x12 80kg
Side raises 4x12 20kg dumbells
Dumbell curls 4x12 20kg dumbells
Face pulls 8 on stack
Leg raises 100 reps
Nice and easy to get myself back into it slowly
LordGrover said:
5x10x80 BOR & 5x5x80 DL?
I'd expect to dead at least twice BOR... are you training something specific?
I'm still wary on DLs... It's the one thing that has made my back ache since surgery (Spinal Fusion) and I really don't want to fk it up. I know I can do a load more, and have, but will do it on a day I'm concentrating on DLs, not including them like today. I'd expect to dead at least twice BOR... are you training something specific?
Plus, if I'm honest, I felt like st today and just wanted to get through it. Some training being better than no training.
Quite a session today, just over 2 hours! Not sure now if I'm starting to do too much, or it's simply a natural progression and you just get used to it..
BB Military Press - 7 sets of 5 reps (first 2 sets were Clean an Press with my smaller bar with 45-55kg, then 60-70kg with long bar)
Upright BB Rows - 5 sets of 10 reps
Shoulder Shrugs - 5 sets of 12-20 reps
Face Pulls - 4 sets of 10 reps
DB Reverse Fly's - 4 sets of 10 reps
Close Grip Bench Press - 4 sets of 6-12 reps
Triceps push downs - 4 sets of 8-12 reps
EZ Barbell Standing Curls - 5 sets of 6-12 reps
Deadlift - 5 sets of 1 rep
I think going mad on the Bench press yesterday took it out of me for today, didn't feel as strong...
BB Military Press - 7 sets of 5 reps (first 2 sets were Clean an Press with my smaller bar with 45-55kg, then 60-70kg with long bar)
Upright BB Rows - 5 sets of 10 reps
Shoulder Shrugs - 5 sets of 12-20 reps
Face Pulls - 4 sets of 10 reps
DB Reverse Fly's - 4 sets of 10 reps
Close Grip Bench Press - 4 sets of 6-12 reps
Triceps push downs - 4 sets of 8-12 reps
EZ Barbell Standing Curls - 5 sets of 6-12 reps
Deadlift - 5 sets of 1 rep
I think going mad on the Bench press yesterday took it out of me for today, didn't feel as strong...
I'm trying to lose a bit of weight (was 118kgs at my worst) so joined my local gym about 3 weeks ago. To start with I'm just trying to burn some fat and get a bit fitter so mostly cardio. The trainer for my induction had to really dumb it down for me as I'd NEVER stepped foot in a gym before. It was a pretty big deal for me.
For the last 2 weeks I've been going 2-3 times a week for about an hour at a go. Working pretty solidly in the 155-165 bpm range.
I did my first 5k jog today - 36mins (don't laugh too hard)
10 mins on the cross trainer
10 mins on the bike
According to the machines they have I burnt a combined count of 512 calories... I have literally no idea if that good or not?!
I aim for about 500 calories per visit.
For the last 2 weeks I've been going 2-3 times a week for about an hour at a go. Working pretty solidly in the 155-165 bpm range.
I did my first 5k jog today - 36mins (don't laugh too hard)
10 mins on the cross trainer
10 mins on the bike
According to the machines they have I burnt a combined count of 512 calories... I have literally no idea if that good or not?!
I aim for about 500 calories per visit.
slomax said:
I'm trying to lose a bit of weight (was 118kgs at my worst) so joined my local gym about 3 weeks ago. To start with I'm just trying to burn some fat and get a bit fitter so mostly cardio. The trainer for my induction had to really dumb it down for me as I'd NEVER stepped foot in a gym before. It was a pretty big deal for me.
For the last 2 weeks I've been going 2-3 times a week for about an hour at a go. Working pretty solidly in the 155-165 bpm range.
I did my first 5k jog today - 36mins (don't laugh too hard)
10 mins on the cross trainer
10 mins on the bike
According to the machines they have I burnt a combined count of 512 calories... I have literally no idea if that good or not?!
I aim for about 500 calories per visit.
500 calories is a reasonable amount but can literally be undone with two chocolate bars or a couple of large glasses of wine so if weight loss is your goal you need to nail your diet. For the last 2 weeks I've been going 2-3 times a week for about an hour at a go. Working pretty solidly in the 155-165 bpm range.
I did my first 5k jog today - 36mins (don't laugh too hard)
10 mins on the cross trainer
10 mins on the bike
According to the machines they have I burnt a combined count of 512 calories... I have literally no idea if that good or not?!
I aim for about 500 calories per visit.
Also spending your session doing lots of different cardio is not a smart way to lose weight. Weight will come off but will go back on very easily if you have a bad week. You need to combine weight training from the outset to really have long term results. I could throw a load of science at you as to why but I won't, just trust me!
Halb said:
Missed parkrun today.
Had a bodyweight day.
Establishing where I sit with regards to; planche, lever, l-sit, handstand press-up, pistol, muscle-ups and bridge work.
I have a lot of work to do.
finding the same, trying to incresase my pwr to weight, increase running performance at the same time, shock to system eh, but good Had a bodyweight day.
Establishing where I sit with regards to; planche, lever, l-sit, handstand press-up, pistol, muscle-ups and bridge work.
I have a lot of work to do.
Pvapour said:
finding the same, trying to incresase my pwr to weight, increase running performance at the same time, shock to system eh, but good
Indeed. I am probably one of the strongest people in my gym (OK it's only a Pure ), but bodyweight work is humbling stuff. I see girls doing levers and things on the frame.I've decided on these set of exercises.
Pistol
planche - these seem to be the toughest....
back lever - read it's easier than front lever
l-sit
muscle-up
handstand press-up
bridge
I've found some good progression pages for them all...save for planche, found a few, but even the beginning stages seem super tough. So the actual exercises I'll be doing aren't the actual ones listed, but they are the end goal.
If anyone wishes to offer advice on order, that is fine.
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