What training are you doing/have you done today? (Vol.3)

[biggbn]

Having neglected my legs for a good while, had a quick session today.

Leg extensions superset with hamstring curls to warm up

Simple squat up to 90kg sets of five

Leg press up to 180kg, very restrictive machine in new gym

Calf raises 40kg ker side sets of 10

Shrugs 60kg per side.

[biggbn]

Seated dumbell shoulder press, very high incline, up to 35kg x 9, 32.5 x 9, 30x 9

What I call 'thor' single arm lateral raises up to 22.5 kg, sets of 5
Single arm front raises up to 25kg, sets of five
Standing viking press superset with straight Olympic bar curls up to 25kg per side press, 15kg per side curl, sets of 8.
Upright rows to 60kg sets of five.

Starting to feel better in gym, not stronger as such but everything feels like it has a solid base again so am expecting good progress over next few weeks.

[mcelliott]

2 really good bike rides this week, both pretty hilly, averaging around 33kph for both, did some big sled pushes and huge efforts on the tyre over the weekend which are giving me lots of bang for buck, I'm convinced that with my weight loss and strict adrrhrance to diet and sleep that I have reversed my biological age.

[chris watton]

Have been on a calorie defect for over a month, but seems to be working, as I am losing about 1kg per week..

Today:

Squats - 5 x 12-5 reps
Bench Press - 6 x 5-3 reps
Clean and Press - 7 x 8-1 rep
Pendlay Row - 5x5
Deadlift - 1x5
Lat Pull Down - 4 x 12- 8 reps

[biggbn]

chris watton said:

Have been on a calorie defect for over a month, but seems to be working, as I am losing about 1kg per week..

Today:

Squats - 5 x 12-5 reps
Bench Press - 6 x 5-3 reps
Clean and Press - 7 x 8-1 rep
Pendlay Row - 5x5
Deadlift - 1x5
Lat Pull Down - 4 x 12- 8 reps

It's the diet and the cardio I need to get right now, had great plan of losing a stone over my summer holiday, but I've put a fair bit on. Clothes much tighter round shoulders and arms but trousers are the same. I used to carry a lot of bulk so guess its kinda easy to 'trigger' that kinda build again. Really need to lose @3 stone, did it before so I will do it again!!

[chris watton]

biggbn said:

It's the diet and the cardio I need to get right now, had great plan of losing a stone over my summer holiday, but I've put a fair bit on. Clothes much tighter round shoulders and arms but trousers are the same. I used to carry a lot of bulk so guess its kinda easy to 'trigger' that kinda build again. Really need to lose @3 stone, did it before so I will do it again!!

Diet is very important. I can only speak for myself based on my experience, but I have never really done any 'cardio', as I believe a main heavy compound routine negates that.

Again, from my experience, I am always surprised at just how little I need to eat to both lose the fat and add muscle and strength (But I am no spring chicken at 55) - although right now, I am on a very low calorie diet. (I think it is all to easy over grossly overestimate what one needs to consume). It is hard at first, but once your body gets used to the new diet, it's fine. You need to condition yourself to be very strict and, in my case, any changes usually occur a week later.

[biggbn]

chris watton said:

biggbn said:

It's the diet and the cardio I need to get right now, had great plan of losing a stone over my summer holiday, but I've put a fair bit on. Clothes much tighter round shoulders and arms but trousers are the same. I used to carry a lot of bulk so guess its kinda easy to 'trigger' that kinda build again. Really need to lose @3 stone, did it before so I will do it again!!

Diet is very important. I can only speak for myself based on my experience, but I have never really done any 'cardio', as I believe a main heavy compound routine negates that.

Again, from my experience, I am always surprised at just how little I need to eat to both lose the fat and add muscle and strength (But I am no spring chicken at 55) - although right now, I am on a very low calorie diet. (I think it is all to easy over grossly overestimate what one needs to consume). It is hard at first, but once your body gets used to the new diet, it's fine. You need to condition yourself to be very strict and, in my case, any changes usually occur a week later.

Whilst I agree, that's how I did it last time, I know my body respjds quickly to a deficit and a load of cardio...when the gyms shut first covid time round I dropped from 24.5 stone to 17 with no weights just lots of cardio and 1500-1800 calories a day Monday to Friday, Saturday Sunday free. It would be interesting to try similar with a deficit and a weights regime. I'm 53 by the way, and would like to get back down to around 17 stone. You are bang on with the assimilation period, I found as little as 1500 quality calories worked well, a bit more on hungry days. Once I get two or three days in, the hunger goes

Thanks for your post man, much appreciated. Gbn

[mcelliott]

Today, super tough race on Zwift, 40 minutes of pretty intense effort, then a fab near dark 1km swim out in the bay.

[biggbn]

Back to deadlifts, last week worked up to 155kg single, felt a bit sticky halfway up, this week

140kg x 5
150kg x 5
155kg x 6

All no niggles, felt nice, slow and sure coming back. Would like to go to 180kg for reps, will be happy with that, I think.

Bent rows 45 degree 'cheat' up to 130kg x 7
Still leg deadlifts 120kg x 8

Finished with some random ab work, zero twinges or pains today. Quick workout, glad I went

[mcelliott]

1K swim at dinner then a steady 40km hilly bike ride, also threw in 3 sets of 20 pull ups.

[egor110]

Where do you all get your protein powder from ?

[biggbn]

Quick chest today, I use slight incline fly as a strength movement so up to 40kg for 8,

Flat bench worked up to 120kg single then
110kg x 5
100kg x 8
60kg x 20 x 10 x 7

Olympic bar curls three sets 12 slow and strict, no weight.
8 decent slow deep dips.

Will put in a few volume sessions over weekend

Edited by biggbn on Friday 5th August 16:08

[TheThing]

egor110 said:

Where do you all get your protein powder from ?

I don't anymore since the prices went up. Nearly £60 for a bag of dust. No thanks.

Edited by TheThing on Friday 5th August 16:30

[biggbn]

TheThing said:

egor110 said:

Where do you all get your protein powder from ?

I don't anymore since the prices went up. Nearly £60 for a bag of dust. No thanks.

Edited by TheThing on Friday 5th August 16:30

I have been taking protein since the start of the holidays, I buy it from MyProtein, relatively cheap, quick delivery, tastes pretty crap but it's only to serve a purpose

[TheThing]

biggbn said:

TheThing said:

egor110 said:

Where do you all get your protein powder from ?

I don't anymore since the prices went up. Nearly £60 for a bag of dust. No thanks.

Edited by TheThing on Friday 5th August 16:30

I have been taking protein since the start of the holidays, I buy it from MyProtein, relatively cheap, quick delivery, tastes pretty crap but it's only to serve a purpose

Ye same here. Been buying it from there for years but have been put off by the recent increase in price. The last time I went to buy it, it was nearly £60 for 2.5kg of unflavoured powder. Sod that!

[biggbn]

TheThing said:

biggbn said:

TheThing said:

egor110 said:

Where do you all get your protein powder from ?

I don't anymore since the prices went up. Nearly £60 for a bag of dust. No thanks.

Edited by TheThing on Friday 5th August 16:30

I have been taking protein since the start of the holidays, I buy it from MyProtein, relatively cheap, quick delivery, tastes pretty crap but it's only to serve a purpose

Ye same here. Been buying it from there for years but have been put off by the recent increase in price. The last time I went to buy it, it was nearly £60 for 2.5kg of unflavoured powder. Sod that!

Think I was 38 quid for 2kg pea protein in whatever flavour was the cheapest!!

Actually just checked, it was 20 quid for 2kg!!

[chris watton]

I have the ON whey and casein, I find it's the best that works for me. Always have a scoop of each for shakes, together with qa scoop of creatine powder.

I realised my calorie deficit has been a tad over zealous, as I worked out I am only on around 1000 calories per day! Still, it's removing the excess crap from me..

Today - meant for tomorrow, but thought I'd split today and tomorrow so I can spend a little more time on exercises..

Squat - 10 sets of 12-1 rep plus drop sets (already dead after that)
Clean and Press - 8 sets of 8-1 rep plus 1 drop set
Deadlift - 5 sets of 6-1 rep
Close grip pulley rows - 4 sets of 12-8 reps

[mcelliott]

Yesterday, some strict overhead pressing, mostly light but a couple of singles with 75kg, then 5 shuttles with 240kg on the prowler, a very fast coffee ride early in the morning followed by a cooling 1km swim straight after, all done during a 20hr fast.

Today 45km on the road then a back and leg workout with my daughter at the gym she then did a 200kg sled push with ease at a BW of 48kg, oh to be young.

[biggbn]

Shoulders today,

High incline dumbell front press up to
40kg x 7
35kg x 7
30kg x 10

Single arm lateral 'thor' raises (thumbs up) 15kg-25kg in 2.5kg increments, sets of five
Same as above for front raises single arm

Viking press apparatus plus 20kg per side x 8, 25kg x 8, 15kg x 25

Shrugs, 60kg per side sets of 8

[chris watton]

Today:

Bench Press - 8x12-1 rep (up to 140kg) and then 8x2-13 reps drop sets from 130-100kg
DB Cross Bench Pull Overs - 4 x 12-8 reps

T-Bar Row - 5 x 12-8 reps
BB Pendlay Row - 6 x 5 reps
Lat Pull Down - 4 x 12-8 reps