What training are you doing/have you done today? Vol.2
Discussion
'Great week of training, really good sessions at the gym Friday and today. Today in particular probably the strongest I've felt in the gym for a very long time. A 135kg bench for 5 reps which is a multi-rep pr. Cycling is going great too, this morning 60-odd km with 500m of climbing and 33.5kph average, and that's with a fair amount of waiting for people. I'm also going to count yesterday's cliff walk with my wife - 10km of walking with 500m of elevation.;}}
Arms and shoulders today. We sorted out the garage over the weekend, so I have a lot more room!
Standing BB Press - 7 x 12/12/10/8/6/5/5 reps
Low Pulley lat raises - 4 x 12-10 reps
Wide grip Upright Row - 3 x 10/6/4 reps
Face Pulls - 4 x 12-8 reps
Close Grip bench Press - 4 x 12-8 reps
Preacher Curl (EZ) - 4 x 12-8 reps
Triceps Rope Press Downs - 4 x 12-8 reps, super-setted with:
Reverse EZ Curls - 4 x 12-8 reps
Incline DB Curls - 4 x 12-9 reps
Standing BB Press - 7 x 12/12/10/8/6/5/5 reps
Low Pulley lat raises - 4 x 12-10 reps
Wide grip Upright Row - 3 x 10/6/4 reps
Face Pulls - 4 x 12-8 reps
Close Grip bench Press - 4 x 12-8 reps
Preacher Curl (EZ) - 4 x 12-8 reps
Triceps Rope Press Downs - 4 x 12-8 reps, super-setted with:
Reverse EZ Curls - 4 x 12-8 reps
Incline DB Curls - 4 x 12-9 reps
[quote=chris watton]I realised that I am spending a small fortune on the ON whey and casein powder (£90 for the two)
What do others use, can the whey and casein be had cheaper?
ETA - would whole milk be just as good as the casein?[/quote
How many servings are you getting from that? Cottage cheese is a pretty good source of both whey and casein, and is reasonably cheap.
What do others use, can the whey and casein be had cheaper?
ETA - would whole milk be just as good as the casein?[/quote
How many servings are you getting from that? Cottage cheese is a pretty good source of both whey and casein, and is reasonably cheap.
Pulse said:
How many servings are you getting from that? Cottage cheese is a pretty good source of both whey and casein, and is reasonably cheap.
They usually last around 4 weeks at 4 servings per day (morning, pre/post workout and before bed) I had cottage cheese with my salmon, brown rice and tomatoes tonight! I don't like it that much, but I know it's good for me, so I tolerate it.. 
chris watton said:
They usually last around 4 weeks at 4 servings per day (morning, pre/post workout and before bed) I had cottage cheese with my salmon, brown rice and tomatoes tonight! I don't like it that much, but I know it's good for me, so I tolerate it..
Whereas I love it, so it's easy for me!I'm sure I'll be corrected here, but from the reading I've done, it's only the protein that matters, not whether it's whey or casein. What's the reason for the focus?
Pulse said:
Whereas I love it, so it's easy for me!
I'm sure I'll be corrected here, but from the reading I've done, it's only the protein that matters, not whether it's whey or casein. What's the reason for the focus?
Casein is slow release, so I usually have a scoop at breakfast (along with a scoop of whey, too, with milk), and a scoop just before bed.I'm sure I'll be corrected here, but from the reading I've done, it's only the protein that matters, not whether it's whey or casein. What's the reason for the focus?
didelydoo said:
I just use whey, but I have some every 3 or 4 hours, so slow release isn't important. Just have a load of milk with it at night. Works for me.
I think I'll drop the casein, may be overkill...Legs today:
Squats - 8 x 5 reps
DB Lunges - 4 x 12-8 reps
Lying Hamstring Curls - 4 x 12 reps
Calf Raises - 5 x 15 reps
SLDL - 3 x 10/6/4 reps
Good Mornings - 3 x 10/6/4 reps
Johnny said:
Deadlift 2x10@100, 2x5@120, 2x2@140, 2x1@150, 1x1@160, 1x1@165kg (PB) 5x3@100kg
BOR 3x10@60kg (Supinated grip)
The PB lift was a bit ropey, got it up ok but my right hand slipped the bar just as I locked it out.
But f
k it, I'm claiming it
Nice work BOR 3x10@60kg (Supinated grip)
The PB lift was a bit ropey, got it up ok but my right hand slipped the bar just as I locked it out.
But f
k it, I'm claiming it 
Morning Back session:
Rack pulls, with a shrug at the top: 3x10@180kg
DB rows: 5x60kg,85kg 5x125kg, 3x12@85kg
CG Chins: 4 sets to failure
Cable pull downs: 4 sets to failure
1 arm cable rows SS face pulls: 3 sets to failure
Good.
Rack pulls were done differently from normal- pulled them up, then pulled/squeezed my shoulder blades back and together at the top for a second; was quite tough. Aim was to hit the back, rather than an as assistance lift to improve my deadlift- not something I've really though about before, but I'm in full bodybuilder mode at present and not fussed about my powerlifting total just now.
Went to do some arms today but bumped into a mate who was about to train with my old PT so I jumped with them, legs.
Bulgarian Squats (failed miserably)
Step Back Squats (not much better)
Superset x6:
Squats 10@80kg/Barbell Hip Thrust 10@80kg
Sumo Deadlift 5x5@80kg
Hanging Leg raises 5x6 (with Ab Straps/Slings)
I'm fking useless at the one legged things. Ok, I'm sore from deadlifts yesterday but I just had no control, especially the left side. Think it's a hangover from my bad jack prior to surgery. Really need to up my game and will be getting lots of practice in, even if it's just body weight using the bench in the garden. Balance is piss poor.
Other than that it was good session. Miss using the PT sometimes, was hard and fast and got a massive sweat on.
Sore as fk all over now. Love it.
Bulgarian Squats (failed miserably)
Step Back Squats (not much better)
Superset x6:
Squats 10@80kg/Barbell Hip Thrust 10@80kg
Sumo Deadlift 5x5@80kg
Hanging Leg raises 5x6 (with Ab Straps/Slings)
I'm f
king useless at the one legged things. Ok, I'm sore from deadlifts yesterday but I just had no control, especially the left side. Think it's a hangover from my bad jack prior to surgery. Really need to up my game and will be getting lots of practice in, even if it's just body weight using the bench in the garden. Balance is piss poor.Other than that it was good session. Miss using the PT sometimes, was hard and fast and got a massive sweat on.
Sore as f
k all over now. Love it.My favorite muscle group stuff today, chest and back.
I failed a 130kg BP on Sunday, so I thought I'd give myself a better chance of getting it today by doing Bench first, and less sets and reps before attempting a PB. That way, if I fail again, I have no excuses...
Bench Press:
3x5 with 70/80/90kg
1x3 with 100
1x1 with 110
1x1 with 120
1x1 with 130 Yes! I did it, it went up very easily today, too, compared to the effort on Sunday. A new PB, at last..
1x3 with 120
1x6 with 110
1x9 with 105
1x11 with 100
DB Fly's - 4x16-12 reps
DB Pullovers - 4x12-8 reps
Wide Grip Pull Up (to chest) - 5x10
BB BOR - 4x12-8 reps
T-Bar Row - 4x12-8 reps
Seated Pulley Row - 4x12 reps
Reverse Grip Pull Up - 4x10
I failed a 130kg BP on Sunday, so I thought I'd give myself a better chance of getting it today by doing Bench first, and less sets and reps before attempting a PB. That way, if I fail again, I have no excuses...
Bench Press:
3x5 with 70/80/90kg
1x3 with 100
1x1 with 110
1x1 with 120
1x1 with 130 Yes! I did it, it went up very easily today, too, compared to the effort on Sunday. A new PB, at last..
1x3 with 120
1x6 with 110
1x9 with 105
1x11 with 100
DB Fly's - 4x16-12 reps
DB Pullovers - 4x12-8 reps
Wide Grip Pull Up (to chest) - 5x10
BB BOR - 4x12-8 reps
T-Bar Row - 4x12-8 reps
Seated Pulley Row - 4x12 reps
Reverse Grip Pull Up - 4x10
Edited by chris watton on Wednesday 11th May 16:25
Arms and shoulders today, least favourite....
Ended up being quite a long session at 90 minutes - garage door open and cool breeze made it more pleasant.
Warm ups - bike rollers - back extensions - bench dips
BB Strict Press - 8x5 reps plus 1x3 (75kg)
Low Pulley lat raises - 4x12-10 reps
Wide grip Upright Row - 3 x 10/6/6
Face Pulls - 4x12-8 reps
Narrow Grip Bench Press - 4x12-7 reps
Preacher Curls (EZ bar) - 4x12-8 reps
Superset:
Triceps Rope Push Downs - 4x12-8 reps
Reverse grip Curls - 4x12-8 reps
Superset:
Dips - 3x12
Hammer Curls - 3x12-8 reps
Incline DB Curls - 4x12-8 reps
Have hurt something in my left shoulder/delt, it hurts when I do Presses and Incline Bench, hindering progress - annoying..
Ended up being quite a long session at 90 minutes - garage door open and cool breeze made it more pleasant.
Warm ups - bike rollers - back extensions - bench dips
BB Strict Press - 8x5 reps plus 1x3 (75kg)
Low Pulley lat raises - 4x12-10 reps
Wide grip Upright Row - 3 x 10/6/6
Face Pulls - 4x12-8 reps
Narrow Grip Bench Press - 4x12-7 reps
Preacher Curls (EZ bar) - 4x12-8 reps
Superset:
Triceps Rope Push Downs - 4x12-8 reps
Reverse grip Curls - 4x12-8 reps
Superset:
Dips - 3x12
Hammer Curls - 3x12-8 reps
Incline DB Curls - 4x12-8 reps
Have hurt something in my left shoulder/delt, it hurts when I do Presses and Incline Bench, hindering progress - annoying..
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