What training are you doing/have you done today? Vol.2
Discussion
Arms>
Dips: 5x +20kg, 40,60 6x +85kg>BW drop set, 40kg>BW drop
Cable tri's SS Bi's: 9 supersets (differing grips, various Bi stuff)
Preacher 21's: 3 sets
Fat Grip hammer cur: 3 sets
Wrist curls: 3 sets
home.
edit to add dipping vid: https://www.instagram.com/p/BGLrRD1rq2d/?taken-by=...
Dips: 5x +20kg, 40,60 6x +85kg>BW drop set, 40kg>BW drop
Cable tri's SS Bi's: 9 supersets (differing grips, various Bi stuff)
Preacher 21's: 3 sets
Fat Grip hammer cur: 3 sets
Wrist curls: 3 sets
home.
edit to add dipping vid: https://www.instagram.com/p/BGLrRD1rq2d/?taken-by=...
Edited by didelydoo on Friday 3rd June 09:55
Finishing up a heavy gym week, Back Day! (ugh) and Biceps...
Deadlifts @ 105kg Bodyweight:
5 x 60kg
3 x 100kg
3 x 140kg
2 x 180kg
1 x 215kg
1 x 220kg (new PB)
Weights include bar but not clips.
Straight Leg Deadlifts:
2 x 8 @ 60kg
Lat Pull Downs
3 x 8 @ 70kg
Single Arm Dumbell Rows
3 x 8 @ 20kg (could of gone heaver but I'm keen to maintain form on this exercise)
Barbell Curls
1 x 12 @ 25kg
1 x 10 @ 30kg
1 x 8 @ 35kg
Zottman Curls
3 x 8 @ 10kg
Kettle Bell Curls
3 x 16 @ 20kg (burn!)
Deadlifts @ 105kg Bodyweight:
5 x 60kg
3 x 100kg
3 x 140kg
2 x 180kg
1 x 215kg
1 x 220kg (new PB)
Weights include bar but not clips.
Straight Leg Deadlifts:
2 x 8 @ 60kg
Lat Pull Downs
3 x 8 @ 70kg
Single Arm Dumbell Rows
3 x 8 @ 20kg (could of gone heaver but I'm keen to maintain form on this exercise)
Barbell Curls
1 x 12 @ 25kg
1 x 10 @ 30kg
1 x 8 @ 35kg
Zottman Curls
3 x 8 @ 10kg
Kettle Bell Curls
3 x 16 @ 20kg (burn!)
I've been quiet on here for a while, but a couple of months ago, got my act together.
My 8 week transformation.... I'm currently on week 10, but haven't taken photos last two weeks and still at 173lbs, so a bit of a plateau at the moment, thinking about throwing in some cardio to overcome this.
4 sessions a week. 2000 calories a day, low carb (staying below 100g a day)
Photos were taken on a Sunday morning straight out of bed both times. Down from 189lbs to 173lbs.
Plan is to get to 168 which I think would get me just about into single figures on bf% (currently 15%) and considering I've had numerous 'socials' pretty pleased. I've got a couple of clear weeks ahead with no outings or anything so hopefull i'll see the progress start again. Next weigh in in two weeks.
I should add, the reason for loss is because i'm going surfing and obviously it helps a lot if you're a tad lighter!
My 8 week transformation.... I'm currently on week 10, but haven't taken photos last two weeks and still at 173lbs, so a bit of a plateau at the moment, thinking about throwing in some cardio to overcome this.
4 sessions a week. 2000 calories a day, low carb (staying below 100g a day)
Photos were taken on a Sunday morning straight out of bed both times. Down from 189lbs to 173lbs.
Plan is to get to 168 which I think would get me just about into single figures on bf% (currently 15%) and considering I've had numerous 'socials' pretty pleased. I've got a couple of clear weeks ahead with no outings or anything so hopefull i'll see the progress start again. Next weigh in in two weeks.
I should add, the reason for loss is because i'm going surfing and obviously it helps a lot if you're a tad lighter!
Johnny said:
Nice work!
Really obvious from those middle pics, the waist from the back looks tiny compared.
It's a really good motivational tool to be able to look at pics like yours an gauge where you're at and how far you've come
+1 - Looking good, DB, and after only 10 weeks!Really obvious from those middle pics, the waist from the back looks tiny compared.
It's a really good motivational tool to be able to look at pics like yours an gauge where you're at and how far you've come
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Why didn't just accept to have this week off, free from any weight training!
I did some Box squats, and worked up to 130kg (was going up to 160 - just wanted at least one heavy lift this week), and on the second rep, when coming back up, I felt something go in my lower back. Made it back up, but that was the end of my Squat session for the day - perhaps longer, dammit.
Did a few light exercises after this, following my step sons routine which included (for him)
Box Squats - 5x5 (I did 4x5-2 )
Bench press - 5x5
Incline bench Press - 4x8
BB BOR - 5x5
Deadlift - 5x5 (up to 70kg for him - I couldn't lift it, and meant to be going for 185 next week)!
Pull Ups - 4x5
I feel such an idiot - I should have not done anything at all...
Johnny said:
No good Chris
Hope it's nothing too major and you're back to it ASAP.
Cheers Johnny Hope it's nothing too major and you're back to it ASAP.
It feels better already. I will avoid lower back and leg stuff for a couple of weeks, and see how it goes. I guess I should have a whole week off, instead of being silly. But it's like a drug..
chris watton said:
Johnny said:
No good Chris
Hope it's nothing too major and you're back to it ASAP.
Cheers Johnny Hope it's nothing too major and you're back to it ASAP.
It feels better already. I will avoid lower back and leg stuff for a couple of weeks, and see how it goes. I guess I should have a whole week off, instead of being silly. But it's like a drug..
Seriously, hope it's nothing dude.
My training has been nothing to write home about. Just chipping away at it.
Target is >200kg deadlift @ 70kg, beltless and strapless by the end of the year.
TheJimi said:
...and nothing at all to do with ego wanting show the kid who's the man. ;-)
Seriously, hope it's nothing dude.
No - I did the Squats before he came down, would be too much of a PITA to change plates every set. It was fairly 'light' anyway, I bench pressed the same weight the week before! I just should have taken the week off.Seriously, hope it's nothing dude.
chris watton said:
TheJimi said:
...and nothing at all to do with ego wanting show the kid who's the man. ;-)
Seriously, hope it's nothing dude.
No - I did the Squats before he came down, would be too much of a PITA to change plates every set. It was fairly 'light' anyway, I bench pressed the same weight the week before! I just should have taken the week off.Seriously, hope it's nothing dude.
Plus, if we're honest, I doubt there's a single lifter on this thread who hasn't at some point had an ego-driven injury.
TheJimi said:
I'm yanking your chain dude :-)
Plus, if we're honest, I doubt there's a single lifter on this thread who hasn't at some point had an ego-driven injury.
Plus, if we're honest, I doubt there's a single lifter on this thread who hasn't at some point had an ego-driven injury.
I know.
TBH, it wasn't ego driven this time, was only a middling weight, half way through my sets - I thought my legs were the only part of me that didn't need a break, neglected to think my lower back plays a part too - now I'm a cripple!
didelydoo said:
Ego lifting rocks
Legs today: squat to 1x220kg
Leg press: 3 sets
Leg ext ss ham curl: 9 sets
Calf press 5 sets
Done, squat felt like it was going to tear my glute.....Not too sore, but a disconcerting tug/stretch that didn't feel nice.
That's the sort of feeling I had in my lower back yesterday!Legs today: squat to 1x220kg
Leg press: 3 sets
Leg ext ss ham curl: 9 sets
Calf press 5 sets
Done, squat felt like it was going to tear my glute.....Not too sore, but a disconcerting tug/stretch that didn't feel nice.
Have really done a number on it this time, though, am walking (and bending down) like I'm 80 years old today, and was too uncomfortable lying on my back in bed!
Had a play with form as I know that it was off on the 350kg attempt.
I think I might be going in the right direction!
6 days post 1Rm attempt with a fried CNS, I managed a smooth 90% of current 1RM and felt glutes working for once!
https://youtu.be/lmBxPEfg_c8
I think I might be going in the right direction!
6 days post 1Rm attempt with a fried CNS, I managed a smooth 90% of current 1RM and felt glutes working for once!
https://youtu.be/lmBxPEfg_c8
Shoulders at home today
Superset:
Standing DB Press 5x10@16kg/Lat Raises 5x10@8kg
Superset:
Shrugs 5x10@16kg/Front Raises 5x10@8kg
Rear Delt Flys 5x/side@8kg
Lat Raises 5x6@16kg
All with 8 or 16kg dumbells. Really need more/other weights.
I'm starting 14 weeks of hitting it hard from tomorrow. Diet will be strict, training often and as hard as I can.
I've taken some before pics today and will get measurements later and log everything as detailed as I can. Is there a transformation thread, sure I saw one? Might post in there, plus IG will be getting updated regularly.
I'm excited
Superset:
Standing DB Press 5x10@16kg/Lat Raises 5x10@8kg
Superset:
Shrugs 5x10@16kg/Front Raises 5x10@8kg
Rear Delt Flys 5x/side@8kg
Lat Raises 5x6@16kg
All with 8 or 16kg dumbells. Really need more/other weights.
I'm starting 14 weeks of hitting it hard from tomorrow. Diet will be strict, training often and as hard as I can.
I've taken some before pics today and will get measurements later and log everything as detailed as I can. Is there a transformation thread, sure I saw one? Might post in there, plus IG will be getting updated regularly.
I'm excited
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