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

[Johnny]

Much better session just now, felt super strong!

Incline Bench 2x10@60kg, 4x6@80kg
Bench 2x10@60kg, 3x8@80kg, 4x4@100kg (spotted a bit at 100)
Chest Press Machine 3x15@60kg, 4x12@80kg
DB Flys 5x10@20kg DBs

Now to eat, put my feet up and hope for a quiet Nightshift!

[chris watton]

Haven't done much this week, as I am waiting to see what the doctor says when I see him on Friday regarding my back, but I have done a few light workouts to help keep my heart rate up.

I did put together my new leg press/hack squat machine today, and that was a mini workout in itself! And what a glorious bit of kit it is, very comfortable to use.

My step son is doing very well on his hybrid 5x5, he is loving it - still wish he'd eat more, though:

Monday he did:
Squats - 5x5 (up to 62.5kg)
Bench Press - 5x5 (up to 50kg)
Incline Bench Press - 4x8 (30kg)
BB BOR - 5x5
Deadlift - 5x5 (up to 75kg)
Pull Ups - 20

Today:
Box Squats - 5x5 (up to 65kg)
BB OHP - 5x5 (up to 32.5kg) he seems to struggle with this one.
BB BOR - 5x5 (50kg)
T-Bar Row - 4x8 (35kg)
Rack Pulls - 3x5 plus 3x1 up to 100kg - he was very chuffed with that
Pull Ups - as many sets it took to do 20 reps

For someone who is over 6' and weighs around 55kg, I don't think he's doing too bad at all.

Edited by chris watton on Wednesday 15th June 22:55

[toastybase]

Carried 30kg dumbells from Shropshire to Basingstoke

[ViperPict]

Felt rubbish today (totally drained and lethargic) and was not going to go to the gym. But dragged myself there and had an awesome session!

Stiff-leg deadlifts: 20 x 160kg
Bench: 16 x 120kg
Bent-over rows: 12 x 155kg
Incline dumbbell bench: 15 x 50kg
Weighted dips: 20 x bodyweight+20kg

Glad I went in!

Edited by ViperPict on Thursday 16th June 12:29

[Gecko1978]

been rubbish this week as child care issue mean no gym tuesday and had to come home last night after 10 mins as kids would not settle.

Still Monday was good set a new best of 25Kg each hand dumbells Bench press, wondering how long it will take to get to 30kg. given I do 3 to 4 sessions a week when kids are not being well kids etc.

[chris watton]

Have been trying out my new leg press machine today, so did countless sets of those, using all my larger Oly plates (up to 210kg - have ordered another 185kg plate set) Love it!
Also the Hack Squats. Does the runner that you push count towards the overall weight, too? I ask because that weighs in at around 35kg at least!

[Johnny]

Between nightshifts today, shoulders at home, all withdraw 16s:

5x10 Lat Raises
5x10 Standing DB Press
4x20 Shrugs
5x10 Front Raises (Doubles)

5 x 10 Ab Rollouts

[Animal]

This morning:
Clean & Press 3x3 followed by Dips (5x15). Had more to do, but felt very sluggish so headed to work instead. Will go back this evening:

Dip 5x15
Pull-up 5x10
Face Pull 3x12
Overhead Rope Extension 3x30
Lying Medicine Ball Throw/Catch 3x30
Machine Curl 5x10

[Johnny]

Was shattered after my second Nightshift but woke in time to get to the gym before heading out for the night.

6x5 Pull Ups
Upper Back Row Machine 5x6@100kg
Bent Over Row 5x10@60kg
Lat Pull Down, Cable 5x8@80kg
Seated Cable Row 5x8@45kg

Then at home:

5 x 10 Ab Rollouts
3x 15 Double Curls @16kg

Felt lethargic a the gym but was ok. Felt much better getting a quick pump on at home before I left.

The aim is to go out, but not drink tonight. We'll see... The Meantime is calling my name already

[bigandclever]

An hour on the exercise bike (19 miles), then straight into an hour of intervals on the dreadmill (60sec 6.6km/h and 60sec 16km/h, rinse and repeat). None of it 'real world' of course, but it'll do.

[chris watton]

Went to see the doc this morning, and he confirmed my lower back problem is one of the little muscles attached to the spine, no real problem. He has referred me for Physiotherapy, so just waiting for a date for that. In the meantime, the doc said that it will be fine if I still train, and just be careful when it comes to lower back stuff.
So today, relieved after seeing the doc and realising my back's not too bad, I let effing rip!

Leg Press:
4 sets of 12 reps
4 sets of 6-10 reps - up to 230kg worth of plates, couldn't fit any more on the bars - need more 25 and 20kg plates..

Bench press - 12 sets of 12-1 rep
DB Chest Fly's - 4 (5 sec pause-rest)sets of 12 reps
DB Pullover (cross-bench) - 4 sets of 12 reps

Wide Grip Pull Ups (neck to bar) - 5 x 12-8 reps
BB BOR - 5 x 12-8 reps
T-Bar Row - 4 x 12-8 reps
Seated Pulley Row - 4 x 12 reps

Enjoyed every second of that!

[TheBALDpuma]

Had a good week

Squatted 215kg for 3
DLd 250kg for 3

[LordGrover]

chris watton said:

Went to see the doc this morning, and he confirmed my lower back problem is one of the little muscles attached to the spine, no real problem. He has referred me for Physiotherapy, so just waiting for a date for that. In the meantime, the doc said that it will be fine if I still train, and just be careful when it comes to lower back stuff.

Erector spinae?
That was the group I suffered with for decades until I took up weights. After a few years squatting and deadlifting the issue went away and not returned. *touchwood*

[chris watton]

LordGrover said:

Erector spinae?
That was the group I suffered with for decades until I took up weights. After a few years squatting and deadlifting the issue went away and not returned. *touchwood*

I think so, he never said the name, but I already looked it up at that seems to be the right area.

Looking forward to my first ever Physiotherapy session!

Still too nervous to try heavy Deadlifts, though..

[mcelliott]

Pleasing week of training for me, mostly on the bike. Tuesday - shortish, fast hill ride - 40km with 500m of elevation, 32kph average. Wednesday was a more hill affair - 46km and 1,000m of climbing, 29kph average. Yesterday group ride with the guys, steady, 35km, 500m of climbing, 29kph average. Legs feel nice and strong.

Pull ups and dips at home, very lean but look a bit scrawny still. No training this weekend, probably the first time in a couple of years, as I'm currently holed up on the Mulsanne Straight watching Le Mans

[Crush]

Back into training today. Had a tough few months due to various illnesses in the family and a bloody cold that wouldn't bugger off.

Chest & Triceps

Flat Barbell bench 4x8
Incline db bench 4x8
Decline db bench 4x8

Close grip bench 3x8
Tricep extension 3x8
Pull downs 3x8

Can't believe how much strength I've lost

[chris watton]

Am just working on legs, chest and back for the time being, to get my strength back up.

Leg Press - 7 sets of 12-5 reps (up to 260kg worth of plates - all I could fit on until I get another pair of 25kg plates..)
Bench Press - 7 sets of 8-2 reps (up to 120kg)
DB Chest Fly's - 4 sets of 12 reps (5 second pause rests between each set)
DB Pullovers - 4 sets of 12-10 reps
BB BOR - 3 sets of 12-8 (overhand grip) - 3 sets of 12-8 (underhand grip)
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12-10 reps

My step son managed a 100kg Deadlift for 2 reps on Saturday, he was very chuffed! Today he did:

Box Squats - 5x5 (up to 70kg, he's getting stronger)
BB Clean and Press (he hated me for that!)- 5x5
DB Pullovers - 3x10 (threw him a curve ball there, as his back was still a little sore from his Saturday DL's, so replaced them with these)
BB BOR - 3x5 (OH grip) 3x5 (UH grip)
T-Bar Row - 4x8
Pull ups - 20

Edited by chris watton on Tuesday 21st June 08:48

[Animal]

Began week 3 of 5/3/1 tonight:

Squat - 82.5kg x 5, 92.5kg x 3, 102.5kg x 10
Leg Press 5x15 up to 310 lbs
Leg Extension 3x12
Leg Curl 5x10
Calf Raise 5x12

Good fun!

[Johnny]

Monday:

Military Press 1x10@40kg, 5x6-8@50kg
Smith Shrugs 2x10@80kg, 3x6@120, 2x4@140kg
Arnold Press 5x8@18kg DBs
Rear Delt Flys 5x20@18kg
Superset:
EZ Bar Upright Rows 5x8@40kg/Front Raises 5x10@15kg Bar
Lat Raises 3x15@8kg

Plus pre/post work push ups/curls/pull ups the last couple of days

[chris watton]

Legs, chest and back again today..

Leg Press - 9 sets of 12-4 reps (up to 270kg)
Bench Press - 8 sets of 12-6 reps (4x12, 3x6, 1x drop set of 8 reps)

Superset:
Incline Bench press - 4x10-8 reps
DB Pullovers - 4x12-8 reps

BB BOR - 4 x 12-8 reps (O/H) - 4 x 12-8 reps (U/H)
T-Bar Row - 4 x 12-8 reps
Seated Pulley Row - 4 x 12-10 reps
Dips - 5 x 12

Tried to finish with a few sets of Hack Squats, but didn't realise just how wrecked my legs were...

Then it was my Step Son's turn:

Squats - 5x5 (65kg)
Bench Press - 5x5 (50kg)
Incline Bench Press - 4x10-8 (35kg)
BB BOR - 3x5 (O/H) - 3x5 (O/H) (up to 55kg)
Deadlift - 3x5 (75)
Pull Ups - 10 reps