What training are you doing/have done today?
Discussion
I'm bored and at work at the gym and thinking of what I'm going to train today when I finish my shiftin 40 mins. So what are you doing today? or is it a day off (lazy )
I've got back and shoulders today so;
1000m row - warm up
Bent over row, 4 sets
Wide grip chins, 3 sets
Close grip pull downs, 3 sets,
Low row, 2 sets
Reverse flyes, 4 sets
Barbell shoulder press, 4 sets
Barbell upright row, 4 sets
Lateral raise, 4 sets
And maybe 2 sets of front raises if i'm feeling good to finish.
I've got back and shoulders today so;
1000m row - warm up
Bent over row, 4 sets
Wide grip chins, 3 sets
Close grip pull downs, 3 sets,
Low row, 2 sets
Reverse flyes, 4 sets
Barbell shoulder press, 4 sets
Barbell upright row, 4 sets
Lateral raise, 4 sets
And maybe 2 sets of front raises if i'm feeling good to finish.
Run to gym (c.1 mile)
Magic 50:
Dumbbell Snatch x5 per arm (alternating), 30kg
Dumbbell Swing x5 per arm, 20kg
Burpee x10
5 circuits without rest and against the clock.
Then:
Turkish Get-ups5 x1-10 reps working up to 30kg-ish
Windmills 3x10 reps with a 12kg kettlebell
Finish with a 15-20 min quick walk home.
Magic 50:
Dumbbell Snatch x5 per arm (alternating), 30kg
Dumbbell Swing x5 per arm, 20kg
Burpee x10
5 circuits without rest and against the clock.
Then:
Turkish Get-ups5 x1-10 reps working up to 30kg-ish
Windmills 3x10 reps with a 12kg kettlebell
Finish with a 15-20 min quick walk home.
Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)
Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
This morning before work...
15 min crosstrainer level 20 - warmup.
3 x 10 benchpress
3 x 10 tricep extention (overhead, dumbell)
3 x 10 incline benchpress
3 x 10 tricep cable pushdown
3 x 10 pec deck (can anyone think of a gayer name for a piece of gym equipment?)
3 x 10 overhead tricep extension (cable, with rope attachment)
Then CV and core tomorrow morning...
15 min crosstrainer level 20 - warmup.
3 x 10 benchpress
3 x 10 tricep extention (overhead, dumbell)
3 x 10 incline benchpress
3 x 10 tricep cable pushdown
3 x 10 pec deck (can anyone think of a gayer name for a piece of gym equipment?)
3 x 10 overhead tricep extension (cable, with rope attachment)
Then CV and core tomorrow morning...
ewenm said:
Muzzer said:
Standard Monday night session:
5 min warm up and stretch
8 mile run
10 min warm down and stretch
ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off
Presumably you do specific ITB stretches as part of your routine..?5 min warm up and stretch
8 mile run
10 min warm down and stretch
ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off
My running trainers are past it, which doesn't help, but hopefully it's just a bit of a twinge.
Morba said:
back and shoulder day but no deadlifts or cleans / hang cleans?
Deadlifts go with legs, much better way of doing it. Cleans get done, but not in a my bulking program at the moment. Use them more in strength and or ripping phases.ETA I put some abs in there too as I missed them out from my last workout.
Edited by balders118 on Monday 25th October 20:04
DownUnder. said:
Chest and tri's
Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets
Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)
Tri's
Cable machine kneeling over head pull??
Dumbell over head.
BED.
12 sets of press!! crikey, thats a lot. Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets
Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)
Tri's
Cable machine kneeling over head pull??
Dumbell over head.
BED.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff