What training are you doing/have you done today? Vol.2
Discussion
Another great week of training, so I should be happy. However, my size gains seem to have stopped. I'm sat at around 80kg, pretty ripped and vascular as well, but I don't seem to be progressing now. So 3 weeks into my chicken and rice diet, I think I might add some changes. The cardio is definitely not helping, but I don't want to give it up. Today for example, was a 2,000 calorie burn on the turbo, so I think I might become slightly less strict with my diet over the coming weeks. A winter bulk up to Christmas if you like, but keeping it 90% clean. The last 3 weeks has definitely shown that I can lose any puppy fat with ease.
Here's to eating.
Here's to eating.
I'm eating tons, genuinely a lot of food every single day - if only to keep everything fuelled for all of the activities I do now, so eating more is doable but it would be a bit of a chore. This is why I'm happy to let a bit of junk in, gain maybe a couple of kg of fat/muscle and go on the theory mass moves mass. Yeah my legs are ok - really good development in my quads, if lacking a bit of size. Cyclists generally do not have big legs! But mine are pretty good.
Your main problem is this, Marcus: your upper body is VERY big for a man who does so much cardio. I would be amazed if you can gain much more mass without scaling back all the exercise. 80kg ripped for someone fairly short with smallish legs is very heavy. If you were about 6 foot and had legs in proportion to your chest and arms, you would weigh, what ,over 100kg? That is very big indeed for someone who does so much cardio.
mcelliott said:
Right so today was my usual workout of 150 pull ups (strict ) with 300 press ups (strict ) then an hour and 25 mins on Zwift. Spent a large portion of the day eating, winter bulk starts from here.
All chest to bar?I've really been struggling with these recently, then I realised that it's probably because I've gone from about 81kg to 91kg, mostly around the waist!
This morning:
'Gut Punch'
Step-ups with 2x16 kg kettlebells
Knees-to-elbows (I can't manage toes to bar)
50, 40, 30, 20, 10 reps. I had to halve the number of knees to elbow
Lunchtime:
Circus Maximus
Thruster x 12 (2x12kg kettlebell)
Deadlift x 12 (60kg)
Pushup x 12
12 rounds, 33:40
'Gut Punch'
Step-ups with 2x16 kg kettlebells
Knees-to-elbows (I can't manage toes to bar)
50, 40, 30, 20, 10 reps. I had to halve the number of knees to elbow
Lunchtime:
Circus Maximus
Thruster x 12 (2x12kg kettlebell)
Deadlift x 12 (60kg)
Pushup x 12
12 rounds, 33:40
Edited by Animal on Tuesday 24th October 14:52
Still feeling like dead st on a dead stick, but got to the gym.
TB deads:
155kg x 8 (with 1-2 in the tank). Surprising 5kg ERM PR.
Military press: 5 x 5 @ 45kg
Back raises and curls to finish.
Kept it short and sweet. Felt so weak apart from the deads.
On the upside, I feel I'm starting to understand my recovery processes and responses to volume a bit better.
TB deads:
155kg x 8 (with 1-2 in the tank). Surprising 5kg ERM PR.
Military press: 5 x 5 @ 45kg
Back raises and curls to finish.
Kept it short and sweet. Felt so weak apart from the deads.
On the upside, I feel I'm starting to understand my recovery processes and responses to volume a bit better.
Animal said:
mcelliott said:
Right so today was my usual workout of 150 pull ups (strict ) with 300 press ups (strict ) then an hour and 25 mins on Zwift. Spent a large portion of the day eating, winter bulk starts from here.
All chest to bar?I've really been struggling with these recently, then I realised that it's probably because I've gone from about 81kg to 91kg, mostly around the waist!
The most important part of the movement I find is always at the bottom, getting a full stretch on the lat. I do go as high as I can but probably not chest to bar.
Anyway, so tonight two really good sessions on the bike - one on the road, a hilly hour, with an average speed of 33kph. legs felt awesome, the best they've felt for a very long time. Then as soon as I got home, was an hour on the turbo zwifting for a real good top end workout. Very pleased with this evening's efforts. I've done a few pull ups and press ups at home, off to the UK mainland tomorrow for a few days, so all bets are off on the diet front. But, will sneak in a session at the gym before the boat.
Today:
Back Extensions - 1x40 reps
Leg Press - 5x20-5 reps
Superset:
Bench Press - 5x16-4 reps
Wide grip Pull Up (back of neck to bar) - 5x16-10 reps
Power Clean - 8x8-2 reps
High Pull - 4x10-5 reps
Deadlift - 3x3 and 1x5 reps with 165kg (85%)
Reverse Grip BB BOR - 4x12-8 reps
Reverse Grip Seated Pulley Row - 4x12 reps
Back Extensions - 1x40 reps
Leg Press - 5x20-5 reps
Superset:
Bench Press - 5x16-4 reps
Wide grip Pull Up (back of neck to bar) - 5x16-10 reps
Power Clean - 8x8-2 reps
High Pull - 4x10-5 reps
Deadlift - 3x3 and 1x5 reps with 165kg (85%)
Reverse Grip BB BOR - 4x12-8 reps
Reverse Grip Seated Pulley Row - 4x12 reps
This morning:
Deadlift 5 reps @ 130kg
Row 90 sec
3 mins rest
3 rounds
Front Squat 5 reps @ 60kg
Row 90 sec
3 mins rest
3 rounds
10x10 pushups
This afternoon:
Wall Ball
Ball Slam
50,40,30,20,10 reps of each
Row to Hell (500m row, rest for 500m time, 400m row, rest for 400m time and repeat for 300m, 200m and 100m)
10x10 pushups
Deadlift 5 reps @ 130kg
Row 90 sec
3 mins rest
3 rounds
Front Squat 5 reps @ 60kg
Row 90 sec
3 mins rest
3 rounds
10x10 pushups
This afternoon:
Wall Ball
Ball Slam
50,40,30,20,10 reps of each
Row to Hell (500m row, rest for 500m time, 400m row, rest for 400m time and repeat for 300m, 200m and 100m)
10x10 pushups
Edited by Animal on Friday 27th October 14:03
Decided t do some (relatively) heavy stuff today, as I didn't ache at all. (although not as strong as I hoped, wanted a 145kg bench Press, but that wasn't quite there today)
Back Extensions - 2x30
Squats (paused at bottom, took ages) - 4x12-8 and 4x5-2 reps (up to 160kg)
Bench Press - 14x16-1 rep (up to 140kg - quite a few singles and drop sets in there)
BB Clean and Press - 5x8-3 reps (up to 80kg)
Pendlay Row - 5x8-5 reps (up to 122.5kg)
Wide grip Pull Up - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps
Back Extensions - 2x30
Squats (paused at bottom, took ages) - 4x12-8 and 4x5-2 reps (up to 160kg)
Bench Press - 14x16-1 rep (up to 140kg - quite a few singles and drop sets in there)
BB Clean and Press - 5x8-3 reps (up to 80kg)
Pendlay Row - 5x8-5 reps (up to 122.5kg)
Wide grip Pull Up - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps
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