What training are you doing/have you done today? Vol.2
Discussion
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!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!
I assume you guys were using the EZ / Curl bench rather than freestanding?
Using the bench, managed the first set of 50, struggled to get to 40 with the 5's, the rest was immaterial, managing 3 reps of 12.5.
. Made sure to stick to 60 seconds rest and back down the sets with the wide grip, very much going to failure on each set. Finished off with DB concentration curls dropping 14kg thru 12kg & 10kg.
You might recall I'm aiming for lean gains (going well!) but quite enjoying watching my arms growing fairly quickly!
Squats felt tough, I'm glad for the drop in reps for next workout! Knee still painfull too.
Squats
3 x 8 at 160kg
Bench Press (next phase - 3,4,5,6)
3 x 3 at 120kg
Bent over row
2 x 8 at 120kg
1 x 8 at 125kg
Chins
3 x 3 at 40kg
Hopefully back to doing the light speed work at the start soon, just wanting the knee to recover a bitmore before I start jumping on it!
Squats
3 x 8 at 160kg
Bench Press (next phase - 3,4,5,6)
3 x 3 at 120kg
Bent over row
2 x 8 at 120kg
1 x 8 at 125kg
Chins
3 x 3 at 40kg
Hopefully back to doing the light speed work at the start soon, just wanting the knee to recover a bitmore before I start jumping on it!
Digger said:
Gave this a go today. I've now set it as a target for a month from now!
I assume you guys were using the EZ / Curl bench rather than freestanding?
Using the bench, managed the first set of 50, struggled to get to 40 with the 5's, the rest was immaterial, managing 3 reps of 12.5.. Made sure to stick to 60 seconds rest and back down the sets with the wide grip, very much going to failure on each set.
Finished off with DB concentration curls dropping 14kg thru 12kg & 10kg.
You might recall I'm aiming for lean gains (going well!) but quite enjoying watching my arms growing fairly quickly!
No, I was standing...I assume you guys were using the EZ / Curl bench rather than freestanding?
Using the bench, managed the first set of 50, struggled to get to 40 with the 5's, the rest was immaterial, managing 3 reps of 12.5.
. Made sure to stick to 60 seconds rest and back down the sets with the wide grip, very much going to failure on each set. Finished off with DB concentration curls dropping 14kg thru 12kg & 10kg.
You might recall I'm aiming for lean gains (going well!) but quite enjoying watching my arms growing fairly quickly!
275kg beltless deadlift today, with was a beltless PB ( https://www.youtube.com/watch?v=BEUHKXfuNZ8 ). Then a load of Chest bodybuilding stuff that was way tougher than expected!
Pumptastic.
Pumptastic.
Good numbers DD!
Yeterday was suppose to be cleans but my knee is still giving me s
t so I skipped them on account of massive knee flexion on the catch...
Trap bar OH push press (fun, but a bit sketchy!)
2 x 8 at 60kg
2 x 5 at 70kg
Clean Pulls
3 x 3 at 110kg
Jerks
3 x 2 at 90kg
SADBFOH
3 x 6 at 46kg
Yeterday was suppose to be cleans but my knee is still giving me s
t so I skipped them on account of massive knee flexion on the catch...Trap bar OH push press (fun, but a bit sketchy!)
2 x 8 at 60kg
2 x 5 at 70kg
Clean Pulls
3 x 3 at 110kg
Jerks
3 x 2 at 90kg
SADBFOH
3 x 6 at 46kg
TheBALDpuma said:
Good numbers DD!
Yeterday was suppose to be cleans but my knee is still giving me st so I skipped them on account of massive knee flexion on the catch...
Trap bar OH push press (fun, but a bit sketchy!)
2 x 8 at 60kg
2 x 5 at 70kg
Clean Pulls
3 x 3 at 110kg
Jerks
3 x 2 at 90kg
SADBFOH
3 x 6 at 46kg
Cheers Yeterday was suppose to be cleans but my knee is still giving me s
t so I skipped them on account of massive knee flexion on the catch...Trap bar OH push press (fun, but a bit sketchy!)
2 x 8 at 60kg
2 x 5 at 70kg
Clean Pulls
3 x 3 at 110kg
Jerks
3 x 2 at 90kg
SADBFOH
3 x 6 at 46kg
Training looking decent for you too.Squat night>
All beltless/raw.
Squat:
3x 60,100,140kg
1x 180,210kg
3x 240kg
Highbar:
10x 190kg
Ab stuff.
Squats looking very pretty tonight
( https://www.youtube.com/watch?v=HyCVoNOaDlE )http://app.strava.com/activities/145269148
http://app.strava.com/activities/146261984
http://app.strava.com/activities/128774539
This thread lacks pics, so a quick one of the rig that I do most of my work on.
Haven't contributed for a while but things are going really well at the moment. Had a fantastic week in the Alpes in April, some of the best training rides I've done in a very very long time - still feeling the benefits from them. Loads of speed and power on the bike at the moment. Above are a selection of rides that are fairly typical of what I'm doing at the moment, mostly solo work but also group riding mid-week with guys that have been selected from my region for the Commonwealth games - so training with people that are really much stronger than me but helps massively. Feeling that I can hold my own in most of the rides.
Gym work still going really well, not that fussed with body fat levels but they are very low at the moment due to the huge amount of training that I'm doing. Come October I may experiment more with my diet just to see what happens, in terms of its effect on my endurance and power. However that's a long way away.
Hope everyone's training is going well too.
http://app.strava.com/activities/146261984
http://app.strava.com/activities/128774539
This thread lacks pics, so a quick one of the rig that I do most of my work on.
Haven't contributed for a while but things are going really well at the moment. Had a fantastic week in the Alpes in April, some of the best training rides I've done in a very very long time - still feeling the benefits from them. Loads of speed and power on the bike at the moment. Above are a selection of rides that are fairly typical of what I'm doing at the moment, mostly solo work but also group riding mid-week with guys that have been selected from my region for the Commonwealth games - so training with people that are really much stronger than me but helps massively. Feeling that I can hold my own in most of the rides.
Gym work still going really well, not that fussed with body fat levels but they are very low at the moment due to the huge amount of training that I'm doing. Come October I may experiment more with my diet just to see what happens, in terms of its effect on my endurance and power. However that's a long way away.
Hope everyone's training is going well too.
Boxing training today, so skipping, shadow boxing and punchbag work, clip of my last round on the heavy bag this morning.
http://youtu.be/9bUljQWai-o
http://youtu.be/9bUljQWai-o
Digger 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!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!
I assume you guys were using the EZ / Curl bench rather than freestanding?
Using the bench, managed the first set of 50, struggled to get to 40 with the 5's, the rest was immaterial, managing 3 reps of 12.5.
. Made sure to stick to 60 seconds rest and back down the sets with the wide grip, very much going to failure on each set. Finished off with DB concentration curls dropping 14kg thru 12kg & 10kg.
You might recall I'm aiming for lean gains (going well!) but quite enjoying watching my arms growing fairly quickly!
Arms today, included mu0n's superset. Well, kind of.
6x15 Bodyweight Dips
5x10 DB French Press EZ Bar @40kg
EZ Bar Narrow - 50x2.5kg, 40x5kg, 30x7.5kg, 20x10kg, 10x12.5kg, 50x2.5kg Wide grip 1x10@12.5kg, 1x50@2.5kg
6x10 Overhead Rope Ext. @27.5kg
Zottman Curls 5x10@12kg
Arms are destroyed!
6x15 Bodyweight Dips
5x10 DB French Press EZ Bar @40kg
EZ Bar Narrow - 50x2.5kg, 40x5kg, 30x7.5kg, 20x10kg, 10x12.5kg, 50x2.5kg Wide grip 1x10@12.5kg, 1x50@2.5kg
6x10 Overhead Rope Ext. @27.5kg
Zottman Curls 5x10@12kg
Arms are destroyed!
Box squats. Whilst I've been happy with the weight rising, I noticed my squat depth was heading in the wrong direction!! So box squats time, to try and set the depth properly. Tougher than I thought, I really feel it in my hips!!!
I have a slight lean to my right it seems, which was highlighted by me seeing all the plates slide off one side then the other
clips from now on, it only takes a second. Don't think anyone noticed though 
yeah right!
I have a slight lean to my right it seems, which was highlighted by me seeing all the plates slide off one side then the other
clips from now on, it only takes a second. Don't think anyone noticed though yeah right!Squats: 6x4 @ 75 (bodyweight) felt heavier than usual!
Pull Ups: 3 sets of 6. Getting better!
Db shoulder press: 6x4 @ 15kg
Followed up with cardio circuits. Usually do these first but gf fancied a change. Managed to trash my shin on a box jump by seriously underestimating how dead my legs were.
Managed to finish after a bit of this:
http://m.youtube.com/watch?v=sIs8Zh0qKrI
Was supposed to go mountain biking today but trying to get my knee/shin guards over the grotesque lump in my shin is proving tricky! I'll go and dig out the frozen peas again!
Pull Ups: 3 sets of 6. Getting better!
Db shoulder press: 6x4 @ 15kg
Followed up with cardio circuits. Usually do these first but gf fancied a change. Managed to trash my shin on a box jump by seriously underestimating how dead my legs were.
Managed to finish after a bit of this:
http://m.youtube.com/watch?v=sIs8Zh0qKrI
Was supposed to go mountain biking today but trying to get my knee/shin guards over the grotesque lump in my shin is proving tricky! I'll go and dig out the frozen peas again!
Got me a 300kg squat tonight @ 98kg bodyweight, been a target of mine for a long time!
https://www.youtube.com/watch?v=nqRldtVBflo Very Happy with that
https://www.youtube.com/watch?v=nqRldtVBflo Very Happy with that
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