What training are you doing/have you done today? (Vol.3)
Discussion
Yesterday, chest went really considering I woke up feeling a bit st, pressed the 110s for the first time ever, 4 good reps, will build on that, then a few 80kg lifts, becoming a bit easy now so 90 would be logical however there isn't one just a 100kg bag... finished the day with an hour on the bike a a lovely sunset swim.
Today, 40km road ride, then 20mins of L sits and pull ups in the garden, 2 swims to bookend the day.
Today, 40km road ride, then 20mins of L sits and pull ups in the garden, 2 swims to bookend the day.
mcelliott said:
Yesterday, chest went really considering I woke up feeling a bit st, pressed the 110s for the first time ever, 4 good reps, will build on that, then a few 80kg lifts, becoming a bit easy now so 90 would be logical however there isn't one just a 100kg bag... finished the day with an hour on the bike a a lovely sunset swim.
Today, 40km road ride, then 20mins of L sits and pull ups in the garden, 2 swims to bookend the day.
Still got the L sit bug I see. Tried combining pull ups with L sits? A great leveller. I'm on a 3x20 strict hanging leg raise (toes to bar, no back involvement and head stays vertical) challenge at the moment. That's abs sorted for most of the summer Today, 40km road ride, then 20mins of L sits and pull ups in the garden, 2 swims to bookend the day.
popeyewhite said:
mcelliott said:
Yesterday, chest went really considering I woke up feeling a bit st, pressed the 110s for the first time ever, 4 good reps, will build on that, then a few 80kg lifts, becoming a bit easy now so 90 would be logical however there isn't one just a 100kg bag... finished the day with an hour on the bike a a lovely sunset swim.
Today, 40km road ride, then 20mins of L sits and pull ups in the garden, 2 swims to bookend the day.
Still got the L sit bug I see. Tried combining pull ups with L sits? A great leveller. I'm on a 3x20 strict hanging leg raise (toes to bar, no back involvement and head stays vertical) challenge at the moment. That's abs sorted for most of the summer Today, 40km road ride, then 20mins of L sits and pull ups in the garden, 2 swims to bookend the day.
mcelliott said:
Yup still er enjoying them, thing is you can do say 10 30 holds in quick fire fashion and have a near full body workout, yeah throwing in pull ups is great, also finishing the L sit and going straight into dips is another, hanging leg raises are proper horrid there's a reason you don't see many people doing them, been doing them off the rings
You're a machine Marcus popeyewhite said:
mcelliott said:
Yup still er enjoying them, thing is you can do say 10 30 holds in quick fire fashion and have a near full body workout, yeah throwing in pull ups is great, also finishing the L sit and going straight into dips is another, hanging leg raises are proper horrid there's a reason you don't see many people doing them, been doing them off the rings
You're a machine Marcus mcelliott said:
Ha well one that takes a while to get going these days, I see too many people our age fading and turning into shrivelled husks!
I see some shocking examples too. I've come to realise that the bottom line is some simply get nothing from exercise. No satisfaction, pride, health goals, vanity etc etc they just don't care/can't be bothered. That being said my pursuit of exercise goals can be obsessive in the extreme, and isn't always healthy itself. Handstand pushups tonight. Warmup takes longer than the working sets.
popeyewhite said:
mcelliott said:
Ha well one that takes a while to get going these days, I see too many people our age fading and turning into shrivelled husks!
I see some shocking examples too. I've come to realise that the bottom line is some simply get nothing from exercise. No satisfaction, pride, health goals, vanity etc etc they just don't care/can't be bothered. That being said my pursuit of exercise goals can be obsessive in the extreme, and isn't always healthy itself. Handstand pushups tonight. Warmup takes longer than the working sets.
OK, now 6 weeks since I started training again, after a few months off because I hurt my shoulder at the end of last year, probably due to trying too hard to get that 150kg Bench Press...
Anyway, I have been taking it easy, and working upwards in weight slowly, with a nice mix of sets and reps, but always the same, or variations of the main compounds - I think these 5 exercises give the biggest bang per buck..
Today, I decided to see where I am up to..
Squats - 9x12-2 reps (up to 150kg)
Bench Press - 8x12-1 rep (up to 140kg) Followed by a drop set of 120kg
Clean and Press - 6x8-1 rep (up to 85kg) and a final clean and push press with 90kg
Pendlay Row - 5x5 (90-130kg)
Deadlift - 3x5 (up to 165kg - was spent by then.,,)
Anyway, I have been taking it easy, and working upwards in weight slowly, with a nice mix of sets and reps, but always the same, or variations of the main compounds - I think these 5 exercises give the biggest bang per buck..
Today, I decided to see where I am up to..
Squats - 9x12-2 reps (up to 150kg)
Bench Press - 8x12-1 rep (up to 140kg) Followed by a drop set of 120kg
Clean and Press - 6x8-1 rep (up to 85kg) and a final clean and push press with 90kg
Pendlay Row - 5x5 (90-130kg)
Deadlift - 3x5 (up to 165kg - was spent by then.,,)
Today, circuit of standing over press 70kg leg extensions full stack and weighted pull ups, 40 odd minutes, tried a 100kg bag lift, managed to get almost to my knees which was better than last time, much work to be done, then a steady hour on Zwift followed by a long after sun down swim in the bay, step count around 21000 avg for this week so sleep is not a problem.
3 months of training, probably 10 weeks consistent has definitely seen gains. 3x a week, full body (ish) workouts. Start alternates between Squat or deadlift before pull ups or pull downs. I then revert to the bench for flat or incline and the. Seated shoulder press or machine press. After that it's bicep curl or drag curl and triceps, either extensions or push downs on the cable. I throw the odd extra lateral raise, cable crossover or waiter curl in at the minute end occasionally..still progressively adding more, just smaller increments now.
Try to get plenty of sleep and im tracking protein intake and slightly rougher on the calories. It's probably an area I should take more care with. Weight is similar to the start but I don't have as much fat around the middle as I used to.
Try to get plenty of sleep and im tracking protein intake and slightly rougher on the calories. It's probably an area I should take more care with. Weight is similar to the start but I don't have as much fat around the middle as I used to.
Yesterday, hilly hour on the bike, 34 kph average legs feeling great, then a 1km swim around the bay with my daughter who’s over from the Uk.
Today, 50 minutes of bw movements at the gym, so L sits L sit pull ups mixed with straight bar dips and regular pull ups, daughter came too, smashing the pull ups and dips, the amount of muscle she has grown over the last 18 months is insane and slightly depressing to to this old fart.
Today, 50 minutes of bw movements at the gym, so L sits L sit pull ups mixed with straight bar dips and regular pull ups, daughter came too, smashing the pull ups and dips, the amount of muscle she has grown over the last 18 months is insane and slightly depressing to to this old fart.
I was going to go to the gym this morning but I woke up ridiculously early so I went for my first run since I done a tough mudder last month. My first run outside in years, definitely not a great pace but I am a bit on the chunky side (97kg).
After that I had a go with my new battle rope.
I done 6x1 min rounds with 45seconds rest inbetween.
My goal is to get myself in better shape for my next 10k tough mudder in September and then look at doing the 15k next year
After that I had a go with my new battle rope.
I done 6x1 min rounds with 45seconds rest inbetween.
My goal is to get myself in better shape for my next 10k tough mudder in September and then look at doing the 15k next year
Not today, but yesterday. My personal trainer done a sort of "fitness test" to gauge my progress. Consisted off 100 medicine ball squat + throws, 1km on the ski machine, 1km rower, 10 lengths of the functional area farmer walks with 16KG kettle bells, 75kg sled push - 5 lengths and 50kg sled push also 5 lengths.
Went to a friend's gym last night for a bring a buddy group session and it was excellent!
Only a small group of 10 and we did circuits of the following:
5 mins of Ski-Erg (5cal) and Plank. Done in pairs in a you go, I go format.
10 mins of front squat x 6, suitcase carry x 2, weighted deadbug x 12
10 mins of kettlebell high pull x 8, split squat x 8, single-leg plank 30 sec
10 mins of barbell curl x 10, barbell push press x 10, bodyweight squat x 10
Only a small group of 10 and we did circuits of the following:
5 mins of Ski-Erg (5cal) and Plank. Done in pairs in a you go, I go format.
10 mins of front squat x 6, suitcase carry x 2, weighted deadbug x 12
10 mins of kettlebell high pull x 8, split squat x 8, single-leg plank 30 sec
10 mins of barbell curl x 10, barbell push press x 10, bodyweight squat x 10
Decided to split exercises a little this week, so..
Yesterday:
Squats - 10 x 12-1 rep (up to 170kg) followed by a couple of drop sets
T-Bar Row - 6x12-6 reps
Seated Pulley Row (Reverse Grip) - 5x12-6 reps
Today:
Bench Press - 6x12-1 rep (up to 150kg, finally got it!) followed by 3x drop sets
Clean and Press - 6 x8-2 reps (up to 85kg)
BB Bent Over Row - 5x12-6 reps
Deadlift - 1x5 (170kg)
Seated Pulley Row (Close grip) - 4x12=8 reps
Yesterday:
Squats - 10 x 12-1 rep (up to 170kg) followed by a couple of drop sets
T-Bar Row - 6x12-6 reps
Seated Pulley Row (Reverse Grip) - 5x12-6 reps
Today:
Bench Press - 6x12-1 rep (up to 150kg, finally got it!) followed by 3x drop sets
Clean and Press - 6 x8-2 reps (up to 85kg)
BB Bent Over Row - 5x12-6 reps
Deadlift - 1x5 (170kg)
Seated Pulley Row (Close grip) - 4x12=8 reps
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