What training are you doing/have you done today? Vol.2
Discussion
Burwood said:
Anyone else a big bloated in the heat.
No that's just you. It's called being old and fat. 
Anyway from me, four days in Le Mans has done nothing for my condition, came back did some pull ups and press ups at home, felt really good. However yesterday on the bike, suffered like a dog. Not my usual swash buckling style. Going out again later, hopefully to see somewhat of an improvement.
mcelliott said:
No that's just you. It's called being old and fat.
Anyway from me, four days in Le Mans has done nothing for my condition, came back did some pull ups and press ups at home, felt really good. However yesterday on the bike, suffered like a dog. Not my usual swash buckling style. Going out again later, hopefully to see somewhat of an improvement.
For Christ sake, have a fAnyway from me, four days in Le Mans has done nothing for my condition, came back did some pull ups and press ups at home, felt really good. However yesterday on the bike, suffered like a dog. Not my usual swash buckling style. Going out again later, hopefully to see somewhat of an improvement.
king break you nutter!
mcelliott said:
Burwood said:
Anyone else a big bloated in the heat.
No that's just you. It's called being old and fat. Anyway from me, four days in Le Mans has done nothing for my condition, came back did some pull ups and press ups at home, felt really good. However yesterday on the bike, suffered like a dog. Not my usual swash buckling style. Going out again later, hopefully to see somewhat of an improvement.
Today>
EZ preacher: 62.5kg x 10, drop into 30kg x F
DB Hammer Curls: 30kg x 15, drop into 15kg x F
Calf press: 1 leg reps to failure
Squat, highbar, belt & wraps: 227.5kg x 10
GHR: BW x 22
Going to do this training cycle using wraps when squatting- 500lbs for 10 on squat has been an aim for a while. Last few reps were very tough, genuinely thought I'd fail number 10, but had to try...got it, so happy with that. Probably the toughest rep I've done in recent memory. I'll also be doing lowbar next week, interesting to see what that's like, used to be about 20kg above my high bar....
Squats, if of interest: www.instagram.com/p/BVq-4J7jH13
EZ preacher: 62.5kg x 10, drop into 30kg x F
DB Hammer Curls: 30kg x 15, drop into 15kg x F
Calf press: 1 leg reps to failure
Squat, highbar, belt & wraps: 227.5kg x 10
GHR: BW x 22
Going to do this training cycle using wraps when squatting- 500lbs for 10 on squat has been an aim for a while. Last few reps were very tough, genuinely thought I'd fail number 10, but had to try...got it, so happy with that. Probably the toughest rep I've done in recent memory. I'll also be doing lowbar next week, interesting to see what that's like, used to be about 20kg above my high bar....
Squats, if of interest: www.instagram.com/p/BVq-4J7jH13
I'm full of DOMS from training and restricted in my calorie intake (a big food day would be 2,300 kCal) and yet I'm gaining bodyfat. I think it's time to face the fact that at almost 40 (only a few months to go) I'm going to have to be super-strict with my diet in order to make a drastic change to my body composition!
Core circuit session at lunch time today and 2 sessions over the weekend, together with some urgent meal planning...
Core circuit session at lunch time today and 2 sessions over the weekend, together with some urgent meal planning...
Animal said:
I'm full of DOMS from training and restricted in my calorie intake (a big food day would be 2,300 kCal) and yet I'm gaining bodyfat. I think it's time to face the fact that at almost 40 (only a few months to go) I'm going to have to be super-strict with my diet in order to make a drastic change to my body composition!
Core circuit session at lunch time today and 2 sessions over the weekend, together with some urgent meal planning...
I found the same regarding calorie intake (am 10 years older than you). Nightmare if you're really into food, but you have to be strict. I have said many times that I am astonished at just how few calories I really need to keep the fat off yet still build a little muscle and get stronger. I have adopted a very high protein diet, with minimal fat/carbs, which seems to work Ok for me.Core circuit session at lunch time today and 2 sessions over the weekend, together with some urgent meal planning...
chris watton said:
I found the same regarding calorie intake (am 10 years older than you). Nightmare if you're really into food, but you have to be strict. I have said many times that I am astonished at just how few calories I really need to keep the fat off yet still build a little muscle and get stronger. I have adopted a very high protein diet, with minimal fat/carbs, which seems to work Ok for me.
I'm loosing fat and eating loads just now, not sure why. I'd dropped my cals down to what I thought was maintenance around 3250/400, but obviously I need a bit more to maintain, which has surprised me. Possibly because I'm back at full training and using a bit more energy....need to be a bit greedier..didelydoo said:
I'm loosing fat and eating loads just now, not sure why. I'd dropped my cals down to what I thought was maintenance around 3250/400, but obviously I need a bit more to maintain, which has surprised me. Possibly because I'm back at full training and using a bit more energy....need to be a bit greedier..
That makes sense to me as you have very impressive muscle mass, which needs feeding! I have to survive on half your calorie intake (around 2000 per day). I am a Hobbit in comparison!Well, as a rough guide, I'm 5'9 and about 87kg at approx. 18-20% bodyfat minimum. A lot of calorie/macro calculators suggest I should be having 2,500 kCal to maintain, which is way too high for me, I'd be unable to do my trousers up in less than a week!
I aim for about 150g protein/day and 200-225g carbs on a training day (150g on non-training days) with 60-70g fat, which should be enough.
I aim for about 150g protein/day and 200-225g carbs on a training day (150g on non-training days) with 60-70g fat, which should be enough.
I'm 5'11, 82kg and 13% bodyfat.
I eat pretty much whatever I want. If I want to lose fat, I cut back carbs a little but don't track macros ever. I think I got the good genes in my family, as my brothers all need to watch what they eat to stay lean(ish).
All that said, if I exercised and ate like I do now when I was 28, I would be at 10% bodyfat. I seem to add about 0.5% bodyfat per year, all else staying the same. I'll be obese at Chris's age.
I eat pretty much whatever I want. If I want to lose fat, I cut back carbs a little but don't track macros ever. I think I got the good genes in my family, as my brothers all need to watch what they eat to stay lean(ish).
All that said, if I exercised and ate like I do now when I was 28, I would be at 10% bodyfat. I seem to add about 0.5% bodyfat per year, all else staying the same. I'll be obese at Chris's age.
Well done on your PB's, Ord!
Anyway, today was much cooler, so I pushed myself harder and did more stuff to failure..
Back Extensions - 2x20
Squats - 10x12-1 rep (up to 165kg)
Bench Press:
2x12 with 65 and 85kg.
1x9 with 115kg and then 3 rest pause reps, strangely, the third pause rep I managed to do 2 consecutive reps, making 13 altogether, but Monday I managed 10 non paused reps, so a little disappointing.
1x4 plus 2xrest pause reps with 125kg
1x2 with 130kg and a failed rest pause rep
BB Clean and Press:
2x12-8 with 40 and 50kg
4x5 with 60, 65, 70 and 75kg
2x1 with 80 and 85kg
1 final rep with 90kg, although that was more clean and push press, and it was almost the end of me, very dizzy after lockout and brought the bar down in anything but a controlled manner. Took a few minutes rest..
High Pulls - 4x10-5 reps
Wide Grip Pull Ups (back of neck to bar) - 4x18-8 (50 reps in total)
BB BOR - 4x12-9 reps
Seated Pulley Row - 4x16-12 reps
Animal said:
Well, as a rough guide, I'm 5'9 and about 87kg at approx. 18-20% bodyfat minimum. A lot of calorie/macro calculators suggest I should be having 2,500 kCal to maintain, which is way too high for me, I'd be unable to do my trousers up in less than a week!
I aim for about 150g protein/day and 200-225g carbs on a training day (150g on non-training days) with 60-70g fat, which should be enough.
I am 5'7" and almost 75kg now, and no idea of my BF% - and around 150-200g of protein per day (depending on workout days). It is suggested that for my size, I should aim for 2200/2400 calories per day, but that's even too much, even when doing a couple of hours of heavy exercise. 2000 calories seems to be the sweet spot for me! I aim for about 150g protein/day and 200-225g carbs on a training day (150g on non-training days) with 60-70g fat, which should be enough.
Anyway, today was much cooler, so I pushed myself harder and did more stuff to failure..
Back Extensions - 2x20
Squats - 10x12-1 rep (up to 165kg)
Bench Press:
2x12 with 65 and 85kg.
1x9 with 115kg and then 3 rest pause reps, strangely, the third pause rep I managed to do 2 consecutive reps, making 13 altogether, but Monday I managed 10 non paused reps, so a little disappointing.
1x4 plus 2xrest pause reps with 125kg
1x2 with 130kg and a failed rest pause rep
BB Clean and Press:
2x12-8 with 40 and 50kg
4x5 with 60, 65, 70 and 75kg
2x1 with 80 and 85kg
1 final rep with 90kg, although that was more clean and push press, and it was almost the end of me, very dizzy after lockout and brought the bar down in anything but a controlled manner. Took a few minutes rest..
High Pulls - 4x10-5 reps
Wide Grip Pull Ups (back of neck to bar) - 4x18-8 (50 reps in total)
BB BOR - 4x12-9 reps
Seated Pulley Row - 4x16-12 reps
Early morning session>
Flat DB Bench: 60kg's x 8 drop into 30's x F
BHN standing strict BB: 60kg x 14
Push downs: rope, overhand, underhand- each to failure
BOR: 215kg x 5, 180kg x 9
Wide chins: BW x 19
DB pull overs: 30kg x F
Decent. Been eating like a horse today, making me sleepy! Weighing about 105kg, actually pretty lean, more so than i intended/expected. Time to get growing again..... need/want to get up to 250lbs before Feb next year......
Flat DB Bench: 60kg's x 8 drop into 30's x F
BHN standing strict BB: 60kg x 14
Push downs: rope, overhand, underhand- each to failure
BOR: 215kg x 5, 180kg x 9
Wide chins: BW x 19
DB pull overs: 30kg x F
Decent. Been eating like a horse today, making me sleepy! Weighing about 105kg, actually pretty lean, more so than i intended/expected. Time to get growing again..... need/want to get up to 250lbs before Feb next year......
161kg post gym! *yikes*
Think the bodybuilding phase I'm going through is working, people are commenting on my size now especially on the legs!
I just need to lose the belly which is impossible when you enjoy food
It's also been nice to activate and use muscles I've never previously trained like lower lats, found an exercise to hit them and had no idea they were so low down!
Hoping this forced restructure of training means I come back stronger!
Pec is still vibrating when doing flies (no weight) so still not ready to use weights.
Only 12 weeks post surgery though, thought it was much longer!
Getting jealous watching DD PB 24/7!
Think the bodybuilding phase I'm going through is working, people are commenting on my size now especially on the legs!
I just need to lose the belly which is impossible when you enjoy food
It's also been nice to activate and use muscles I've never previously trained like lower lats, found an exercise to hit them and had no idea they were so low down!
Hoping this forced restructure of training means I come back stronger!
Pec is still vibrating when doing flies (no weight) so still not ready to use weights.
Only 12 weeks post surgery though, thought it was much longer!
Getting jealous watching DD PB 24/7!
Had a bit of an unconventional workout yesterday, I bought a new large single rubber gym mat (3 meters by 2 metres) for my home gym to replace the silly tiles that always split apart. Much better now.
My wife want's t change gyms, and last week, we looked at one a lot closer. My wife didn't like it so much, but I loved it. Everyone there was 'serious', they looked like bodybuilders and power lifters, and I thought that may be great for me. I am sure everyone there is younger than me, but much more experienced, and I think they could teach me a thing or two. Much better than standard gyms where you get a bunch of people doing endless curl variations and playing with phones for 10 minutes rest in-between isolation sets.
This is the gym:
http://www.ironmasters.info/
It's only £250 a year and am thinking about doing a workout or two a week there and the same at home.
My wife want's t change gyms, and last week, we looked at one a lot closer. My wife didn't like it so much, but I loved it. Everyone there was 'serious', they looked like bodybuilders and power lifters, and I thought that may be great for me. I am sure everyone there is younger than me, but much more experienced, and I think they could teach me a thing or two. Much better than standard gyms where you get a bunch of people doing endless curl variations and playing with phones for 10 minutes rest in-between isolation sets.
This is the gym:
http://www.ironmasters.info/
It's only £250 a year and am thinking about doing a workout or two a week there and the same at home.
Phew, Tuesday was just a blip, power back online.
Wednesday great session on the bike, and smashed out a big Strava KOM then a few pull ups at home. Thursday hilly ride with the boys, yeah that was painful. The two back-to-back sessions in the gym Friday and Saturday - the most stupendous pumps on both workouts.
Today hilly ride with the boys again - 34kph average for 60km, and then a light and pumpy session at the gym to follow.
Pic below after Friday's efforts, the pic shows a definite imbalance in my traps. I wonder if my upper back tear has something to do with it. Hmmm.
https://www.instagram.com/p/BVu4Zm-BDrc/?taken-by=...
Wednesday great session on the bike, and smashed out a big Strava KOM then a few pull ups at home. Thursday hilly ride with the boys, yeah that was painful. The two back-to-back sessions in the gym Friday and Saturday - the most stupendous pumps on both workouts.
Today hilly ride with the boys again - 34kph average for 60km, and then a light and pumpy session at the gym to follow.
Pic below after Friday's efforts, the pic shows a definite imbalance in my traps. I wonder if my upper back tear has something to do with it. Hmmm.
https://www.instagram.com/p/BVu4Zm-BDrc/?taken-by=...
Today is probably a rest day, unless I can get to the gym this evening.
Yesterday:
Pullup ladder (1 rep, 2 reps, 3 reps, 4 reps, 5 reps, 6 reps)
5 rounds
Cable machine row 4 x 12
Dumbbell row 4 x 12
Dumbbell pullover 3 x 12
Dumbbell shrug 3 x12
Rear delt flye 3 x 15
Preacher curl 5 x 10
Dumbbell hammer curl 5 x 10
Not typically the way I train, but I fancied something different!
Yesterday:
Pullup ladder (1 rep, 2 reps, 3 reps, 4 reps, 5 reps, 6 reps)
5 rounds
Cable machine row 4 x 12
Dumbbell row 4 x 12
Dumbbell pullover 3 x 12
Dumbbell shrug 3 x12
Rear delt flye 3 x 15
Preacher curl 5 x 10
Dumbbell hammer curl 5 x 10
Not typically the way I train, but I fancied something different!
Morning Session>
Preacher Cable curls: 2 sets
DB wrist curls: 2 sets
Calf press: 2 sets
1 leg leg press: 1 set
leg ext: 5 sets
Leg curl: 2 sets
GHR: 1 set
Was going to lowbar squat, but that wasn't happening today.... leg pump was a bit mad on the extensions- 5 sets with 15 breaths between sets.
Preacher Cable curls: 2 sets
DB wrist curls: 2 sets
Calf press: 2 sets
1 leg leg press: 1 set
leg ext: 5 sets
Leg curl: 2 sets
GHR: 1 set
Was going to lowbar squat, but that wasn't happening today.... leg pump was a bit mad on the extensions- 5 sets with 15 breaths between sets.
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