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

[TheBALDpuma]

Well after a very successful first volume we're onto number two. Keep your training up!

Continued from here vol 1

[TheBALDpuma]

I'm away atm and can't get to a gym. Really annoyed. Might be able to slip away on Wednesday.

[TheBALDpuma]

Got to a boxing gym in Bury today.

Squats
1 x 10 at 150kg
2 x 10 at 155kg

Bench press
1 x 9 at 100kg
2 x 7 at 100kg - no endurance!

Pull overs - perpendicular to the bench
3 x 10 at 40kg

Incline dumbbell press -fked by now. Volume sucks!
1 x 10 at 35kg
2 x 8 at 35kg

Was nearly sick when I finished. It was a warehouse with no air handling and a very warm day. Think I probably drank a litre and a half of water.

[TheBALDpuma]

Speed_Demon said:

pffftt that's not volume.

I tend to drink about 2-3 litres on leg days, finish a set and gulppppp.

Back and shoulders tomorrow but with added squats. Goal for the session is a set of 8 pull ups to behind the neck. I'll be over the moon with that at 245lbs.

Ha I'm aware that's not a lot of volume for some people but it's a lot compared to my usual training with much fewer reps per set.

[TheBALDpuma]

Wow, VOLUME!!!!

Friday is always a quiet one.

My effort (now at 81kg - need to eat more, feeling skinny)...

DLs
1 x 10 at 170kg - felt easy.
1 x 9 at 180kg felt easy, no idea why I couldn't pull ten. Will start at 180kg next time and I'm 100% I'll have it
1 x 7 at 180kg - bit fked for the third set!

Leg press
Staked for 3 x 12 - Feet at the very bottom, seat allll the way forward so my range is as big as possible and it was still easy, so I'm going to build the reps up week by week. 15 next time.

Lunges
1 x 10 at 100kg
2 x 10 at 110kg - faily comfy, just building stability before I start really testing the weight

Nordic curls
3 x 8

Ab roll outs
2 x 12

Standing ab roll outs (poor ones)
2 x 3

KB reach down
3 x 10 e/s at 20kg

[TheBALDpuma]

Back and shoulders today...

Bent over row
3 x 10 at 120kg

Chins
1 x 10 bw
2 x 10 at 10kg

One arm row
3 x 10 at 44kg

Shoulder press
1 x 10 at 50k
2 x 10 at 55kg

Upright row
3 x 8 at 50kg

Lat raises
3 x 10 at 12kg

Reverse flyes
3 x 10 at 16kg

[TheBALDpuma]

Fairly happy today...

Squats
1 x 10 at 155kg
1 x 8 at 160kg - should have stayed at 155kg, wasn't supposed to go heavier but ego took over
1 x 7 at 160kg - lost stability and had to drop it, was feeling easier than set 2, I'm sure I would have got 8 at least. Bit annoying. I dropped the weight to 120kg, and did 4 extra, super slow/low reps.

Bench press
1 x 9 at 100kg
2 x 8 at 100kg

Dips (didn't leave long enough to recover from bench press)
1 x 6 at 40kg
1 x 7 at 40kg
1 x 8 at 40kg

Pull overs
2 x 10 at 40kg
Change technique so I don't use hip movement to help
1 x 6 at 40kg

[TheBALDpuma]

Yesterday's session...

DLs (didn't go to plan)
1 x 7 at 180kg - too fatigued from squats the day before, so went lighter and did some speed work, lifting as fast as I could from the floor...
2 x 10 at 150kg fast

Leg press - 45 degree
1 x 10 at 200kg
1 x 10 at 250kg
2 x 10 at 250kg

Lunges
3 x 10 at 110kg

Nordic curls
3 x 8

[TheBALDpuma]

Yesterday was back and shoulders, nothing too exciting.

Today was squats and upper push...
Squats
2 x 10 at 155kg
1 x 7 at 155kg
1 x 5 at 120kg ATG pause at depth.

Bench press
1 x 9 at 110kg
2 x 8 at 100kg
1 x 8 at 80kg Pause at depth
1 x 3 at 100kg pause at depth

Dips
2 x 7 at 40kg - fked!
1 x 8 at 35kg - still fked!

Pull overs (new tech which is harder)
3 x 8 at 40kg

[TheBALDpuma]

I fancy some strongman comps. Won't be competitive I don't think but it'll be fun.

[TheBALDpuma]

Lower body yesterday...
Deadlifts
1 x 10 at 150kg (warm up really)
2 x 8 at 180kg
1 x 10 at 150kg just to get some more volume

Leg press
1 x 10 at 200kg
1 x 10 at 250kg
1 x 5 + 1 x 5 at 300kg, 250kg

Lunges
3 x 16 at 100kg

Noridc curls
3 x 8

TODAY
Upper body push and pull
Bent over row
3 x 10 at 120kg

Chin ups
1 x 10 BW
2 x 10 10kg

OAR
3 x 8 at 44kg

Shoulder press
1 x 10 at 50kg
2 x 10 at 55kg

Up right row
3 x 8 at 50kg

Reverse flyes
3 x 10 at 16kg

[TheBALDpuma]

Good session today. Trained at a cool gym... neither of these people are me btw...



Squats going to sitting on my hamstrings and pausing before the lift.
1 x 10 at 120kg
1 x 10 at 130kg
1 x 10 at 140kg
2 x 5 at 150kg

Bench press
1 x 10 at 100kg
2 x 7 at 100kg
1 x 8 at 80kg with a 2 sec pause on chest
Dips
2 x 6 at 40kg
2 x 10 at 20kg so hard after bench press

Pull overs
3 x 8 at 40kg

[TheBALDpuma]

Yesterday was the usual back and shoulder stuff, nothing exciting to report. Rest today as the Mrs wants to do something, back on it tomorrow.

[TheBALDpuma]

Juanco20 said:

If your core has become weak and abs all stretched out from APT, and you're doing things like planks, reverse crunches, frog crunches, some exercise ball work etc to try and strengthen it up. Should you treat it like any other muscle and it give it a days rest before targeting it again, or is it true abs can be worked everyday?

Abs are like any other muscle (why would they be any different?), but you could train squats every day if you wished. My advice would be if you really want to target your core, and you feel okay to train it, train it. If it's sore and you stuggle to do the exercises, give it a days rest.

[TheBALDpuma]

Deadlifts - not happy with these
2 x 8 at 180kg
1 x 6 at 180kg

Leg press
1 x 10 at 250kg
2 x 10 at 260kg

Lunges
2 x 16 at 100kg
1 x 16 ar 110kg

Nordic curls
3 x 8

[TheBALDpuma]

Upper body push and pull today. Good session.

[TheBALDpuma]

AnonSpoilSport said:

Back awful after yesterday so a very strict, careful session - everything either laying flat and still with no leg or trunk assist or standing bolt still. Coped...

Single arm dumbbell floor press - 1 x 84lb 'bell = 1 x 18, 1 x 12, 1 x 8 per side

Narrow hand position pushups on bars - 1 x 20, 1 x 12, 1 x 8

Standing OH Tricep Extensions - 140lb = 1 x 15, 1 x 12

Lying Tricep Extensions - 60lb = 1 x 20 - first time in many years just to see if the elbows can cope & might start doing this more again

5 min round on maize bag

Everytime you post I feel sorry for you. Back injuries are so awful. Wishing you a good recovery.

[TheBALDpuma]

AnonSpoilSport said:

Not every time you read a workout though! Hopefully - is it that pathetic?!

Ha no. Just meant that is a st position to be in when you've got a back that's playing up and it would frustrate the hell out of me not being able to train right etc.

[TheBALDpuma]

Squats - again sitting on hamstring depth. I'm enjoying this, as well as steadily increasing the weight rather than 3 maximal sets.
1 x 10 at 120kg
1 x 10 at 130kg
1 x 10 ay 140kg - feeling good, and hopeful for 150kg
1 x 5 at 150kg - bugger
1 x 4 at 150kg double bugger

OH Press
1 x 10 at 50kg
2 x 10 at 55kg

Upright row
2 x 8 at 50kg eeaaassyy
1 x 6 at 55kg hard!

[TheBALDpuma]

Good session todays. Decided to follow the same route with deadlifts as I have with squats as doing 3 maximal sets isn't working for me.

DLs
1 x 10 at 150kg
1 x 10 at 160kg
1 x 10 at 170kg
1 x 7 at 180kg

Leg press
1 x 10 at 250kg
2 x 10 at 260kg

Bulgarian split squat
3 x 5 e/l at 70kg - easy buy wobbly as fk

RDL
3 x 5 at 160kg