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

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

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Halb

53,012 posts

182 months

Wednesday 2nd September 2015
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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.

didelydoo

5,528 posts

209 months

Wednesday 2nd September 2015
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Tonight>

Deadlift: up to 1x280kg (st rep!)
Bb row: 7 sets
Chins: 5 sets
Db pull overs: 3 sets
Chest supported row: 5 sets
Lat pull divers ss rear delt: 4 sets

Done. Terrible rep with 280, but it went up, 5kg off my best at 12kg lighter BW. It'll do.

didelydoo

5,528 posts

209 months

Thursday 3rd September 2015
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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.

BlackST

9,079 posts

164 months

Thursday 3rd September 2015
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Been off for 2 weeks, 1 week on holiday, 1 were my old gym closed as it was moving and changing it's clients and becoming XFit oriented.

So ive joined a new gym, Xercise4Less, £10 a month and it's pretty decent. Huge amount of stuff.

Small section of it


Something to kickstart me after 2 weeks away hehe

chris watton

22,477 posts

259 months

Thursday 3rd September 2015
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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!

MC Bodge

21,552 posts

174 months

Thursday 3rd September 2015
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BlackST said:
Something to kickstart me after 2 weeks away hehe
What is that stuff supposed to do?

didelydoo

5,528 posts

209 months

Friday 4th September 2015
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Morning Session>

Strict BB press: 5 sets
French press: 4 sets
Dips SS Tri pull downs: 3 sets
Revers grip tri pull downs: 3 sets
EZ Curls: 5 sets
EZ Preacher: 3 sets
Revers grip BB curls SS Hammer curls: 3 sets

Home. Good.

Johnny

9,652 posts

283 months

Friday 4th September 2015
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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 hehe

LordGrover

33,531 posts

211 months

Friday 4th September 2015
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5x10x80 BOR & 5x5x80 DL?
I'd expect to dead at least twice BOR... are you training something specific?

Norwichjake

15 posts

103 months

Friday 4th September 2015
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At the recommendation of some helpful guys on the thread I started a few days back (and everyone else I've met hehe ) 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

Johnny

9,652 posts

283 months

Friday 4th September 2015
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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.

Plus, if I'm honest, I felt like st today and just wanted to get through it. Some training being better than no training.

chris watton

22,477 posts

259 months

Friday 4th September 2015
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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...

slomax

6,646 posts

191 months

Saturday 5th September 2015
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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.

didelydoo

5,528 posts

209 months

Saturday 5th September 2015
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Morning session again>

Box squat: up to 5x180, 20x140kg.
Leg press: 55x 300kg (10 reps, strict 10 sec rest, 10 reps etc etc...repeat until dead!)
Leg ext ss sissy squat: 5 sets
Nordic ham curl: 5 sets
Ham curls: 3 sets

Great session, pushing harder than ever at the mo.

Animal

5,246 posts

267 months

Saturday 5th September 2015
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Run to gym (10-14 mins)

3-mile run for time

Deadlift - 3x20 @ 50kg
Deadlift off 4" box - 3x20 @ 50kg

Pull-up ladder 3x1-6

Run home (15 mins)

chris watton

22,477 posts

259 months

Saturday 5th September 2015
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Deadlifts - 9 sets of 1 rep from 90-170kg (Did some yesterday, but was light weight, so didn't really count)

I wanted to see if I could try 175-180, but I think I did too much before getting to the heavier weight - should have gone up by 20kg each set, rather than 10kg..

Halb

53,012 posts

182 months

Saturday 5th September 2015
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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. biggrin

TheBALDpuma

Original Poster:

5,842 posts

167 months

Saturday 5th September 2015
quotequote all
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.

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!

Pvapour

8,981 posts

252 months

Saturday 5th September 2015
quotequote all
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. biggrin
finding the same, trying to incresase my pwr to weight, increase running performance at the same time, shock to system eh, but good smile

Halb

53,012 posts

182 months

Saturday 5th September 2015
quotequote all
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 smile
Indeed. I am probably one of the strongest people in my gym (OK it's only a Pure tongue out ), 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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