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

[mu0n]

Johnny said:

mu0n said:

Brutal biceps workout/superset

Ez bar + 2.5kg each side x 50 reps. 60s rest then 5kg per side x 40 reps, 7.5kgs and 30 reps, 10kgs and 20 reps then 12.5kgs and 10 reps. Then wide grip go back the way starting with the 12.5kgs so you finish on 50 x on the 2.5's. Blows your arms up quite literally!

Hmmm, just leaving for the gym to do arms... Might have to give this a go!

Go for it mate, you'll do well to complete the whole lot. The first time I did it, I didn't manage it all.

Plus, be careful too... the first time I did it several months back, I had really bad pain in my biceps tendons for 1-2 weeks. Not really a prob if you don't have a physical job, but just be warned. Your body will adapt to it and this will blow your biceps up in a good way, just don't push through it too hard if that makes any sense... it's meant to be difficult but don't beat yourself up too bad on it.

[TheBALDpuma]

mu0n said:

They're good numbers. Are your squats below parallel? Trying to work my way up on squats. We've been mixing up; parallel or below working up to 3-4 reps on heavies and then alternating with the next time doing full ATG with a slight pause at the bottom but for more reps. This week it's the latter.

Also, what's your form like on BOR? I feel I can go quite heavy on them but I end up being fairly upright but I just try to get that squeeze at the top of your back.

I saw this posted on by Lou Feringo yesterday for shoulders I might give a bash with today.

http://ferrignofit.com/2014/05/shoulders/

Thanks. Yeah the squats are nice and low. I'm still working sub maximal at the moment, I think it will start getting hard around 170-175kg at the higher reps.

BOR is fairly strict. Maybe a little jig on the latter reps.

[Johnny]

mu0n said:

Johnny said:

mu0n said:

Brutal biceps workout/superset

Ez bar + 2.5kg each side x 50 reps. 60s rest then 5kg per side x 40 reps, 7.5kgs and 30 reps, 10kgs and 20 reps then 12.5kgs and 10 reps. Then wide grip go back the way starting with the 12.5kgs so you finish on 50 x on the 2.5's. Blows your arms up quite literally!

Hmmm, just leaving for the gym to do arms... Might have to give this a go!

Go for it mate, you'll do well to complete the whole lot. The first time I did it, I didn't manage it all.

Plus, be careful too... the first time I did it several months back, I had really bad pain in my biceps tendons for 1-2 weeks. Not really a prob if you don't have a physical job, but just be warned. Your body will adapt to it and this will blow your biceps up in a good way, just don't push through it too hard if that makes any sense... it's meant to be difficult but don't beat yourself up too bad on it.

OK.

Gave that a go. Did ok.

Managed all up to 12.5kgx10... Albeit with a couple of stops in the previous sets (x30,20)

Was pretty done by that point! So just went back to 2.5kg per side and rep'd out 50 with wide grip.

Today's session:

6x15 Bodyweight Dips
5x10 DB French Press EZ Bar @30kg
6x10 Overhead Rope Ext. @27.5kg
EZ Bar Narrow - 50x2.5kg, 40x5kg, 30x7.5kg, 20x10kg, 10x12.5kg,
50x2.5kg Wide grip

Got a lovely pump on. And the shakes. Still.

[Johnny]

14.8 miles on the road bike @ 17.4mph. 646ft of climbing.

[dirty boy]

Johnny said:

14.8 miles on the road bike @ 17.4mph. 646ft of climbing.

That's a reasonable effort alone.



In other news.

13% body fat (7 skinfold calliper test)



I'm heading in the right direction.

[mu0n]

Nice one on the weight loss.

I did that shoulder workout. Seemed pretty good. Never done lateral cable raises with a lean away from the pulley. Worked a treat.

[Johnny]

dirty boy said:

Johnny said:

14.8 miles on the road bike @ 17.4mph. 646ft of climbing.

That's a reasonable effort alone.



In other news.

13% body fat (7 skinfold calliper test)



I'm heading in the right direction.

Cheers, wasn't too unhappy with that. 2 weeks of grinding round CZ on the crosser certainly made the road bike feel easy.

Good work on the BF

[Digger]

Started back on the treadmill a couple of weeks ago, now that I'm reasonably happy with my weight loss and overall conditioning.

Yesterday evening decided to do my first outdoor run, so headed to the Regents Park running track, managed 10 laps (c.380m per lap) finishing with a couple of medium sprints.

Felt good, although legs are feeling a bit 'heavy' today!

[supraboy]

quick question....

Scales that measure body fat %, how accurate are they?

I got some and its showing 20% body fat, to be honest i thought id be a lot more!

They were about £25, you stand on the scales, of which has to metal strips, apparently these send a current through your body and measures the resistance or something? :S.

I thought id be more like 28-30% to be honest so suprised to be 20%. any experiences?

Chris

[Digger]

They are rubbish. Get a PT or someone experienced with skin-fold callipers to perform a 7 point skin-fold reading. Should be significantly more accurate. Other option is to find a bodpod near you, although cost can vary from £25-50!

[Johnny]

Bench Press 2x20@20kg,5x10@60kg
DB Press 5x10@26kg
Superset x5:
Press Pullover@8kg/DB Press@20kg/Push Ups x10
TRX Push Ups/Stretches

[TheBALDpuma]

Yesterdays session...

DLs
3 x 7 at 180kg

OH Press
1 x 7 at 70kg
2 x 6 at 70kh

SADBFOH
1 x 6 at 42kg
2 x 6 at 50kg

Pull overs
3 x 5 at 42kg

[militantmandy]

New pb of 120kg X2 deadlift. Very happy with this! Felt pretty comfortable so pretty sure there's more to come.

[didelydoo]

0530 Today>

Everything beltless/raw.

Front squat:
3x 60,100,120,140,160kg
5x 172.5kg PB
Back, highbar:
10x 185kg
Ab stuff.

All good, pleased with that. 180kg for 5 beltless front squat & 200kg for 10 beltless Back squat is the plan in a few weeks time. Slowly dieting from 99kg down to 93kg, shouldn't loose any strength if done slowly enough.

[TheBALDpuma]

didelydoo said:

0530 Today>

Everything beltless/raw.

Front squat:
3x 60,100,120,140,160kg
5x 172.5kg PB
Back, highbar:
10x 185kg
Ab stuff.

All good, pleased with that. 180kg for 5 beltless front squat & 200kg for 10 beltless Back squat is the plan in a few weeks time. Slowly dieting from 99kg down to 93kg, shouldn't loose any strength if done slowly enough.

Good to see you back here again, haven't heard much from you for a while!

Great numbers too!

[didelydoo]

TheBALDpuma said:

Good to see you back here again, haven't heard much from you for a while!

Great numbers too!

Cheers, training is going well - squatted 290kg a few weeks back (with wraps) so 300 won't be far off now. Hoping to deadlift 290 soon too, providing I don't break.....

[dirty boy]

Deadlifts today (amongst other stuff) but numbers came up again.

10 x 60kg
10 x 60kg
10 x 100kg
8 x 140kg
2 x 190kg (PB boom! )
15 x 60kg

Hands are destroyed, will take me two weeks to grow the skin back now

Those two reps really took it out of me.

[Johnny]

[dondan]

Monster weights guys! Gives me a target to be able to lift once I get my weight under 100kg

[didelydoo]

Squats from earlier- https://www.youtube.com/watch?v=3CzYaVCaw4U