What training are you doing/have you done today? Vol.2
Discussion
Decent workout. I felt very strong but resisted the temptation to stray off plan and go heavy.
Deadlift:
130kg x 8, resetting between reps.
Could have got 10, I think, but was really put off by having to constantly adjust the bar before pulling because it was propped up on matts.
Fat bar, too, so I was pleased that my grip held out.
OHP:
5 x 5 @ 47.5 kg (45-60 seconds rest). 5th set was fairly tough.
Lots of loaded carries. Kettle bells were all quite light so I did 1 sided walks and some overhead walks (unilateral).
Some row machine thing with 50kg or so (felt very hard for so little weight, but I really don't understand machines).
Facepulls and band pull aparts.
Curls.
I got an insane back and shoulder pump by the end (presumably because I wasn't resting much at all between sets).
Weirdly, I feel quite unfit in normal life (walking up hills or running is tough), but my capacity to keep on chugging along lifting stuff has gone up massively.
Workout today would have taken me well over an hour last year and I did it in 50 minutes.
Deadlift:
130kg x 8, resetting between reps.
Could have got 10, I think, but was really put off by having to constantly adjust the bar before pulling because it was propped up on matts.
Fat bar, too, so I was pleased that my grip held out.
OHP:
5 x 5 @ 47.5 kg (45-60 seconds rest). 5th set was fairly tough.
Lots of loaded carries. Kettle bells were all quite light so I did 1 sided walks and some overhead walks (unilateral).
Some row machine thing with 50kg or so (felt very hard for so little weight, but I really don't understand machines).
Facepulls and band pull aparts.
Curls.
I got an insane back and shoulder pump by the end (presumably because I wasn't resting much at all between sets).
Weirdly, I feel quite unfit in normal life (walking up hills or running is tough), but my capacity to keep on chugging along lifting stuff has gone up massively.
Workout today would have taken me well over an hour last year and I did it in 50 minutes.
I don't feel like me any more, it's weird, but good, an example being veins appearing in the back of my calves I have never seen before, am so much stronger than I was.
Strength stuff has an image problem, coupled with the fact it is hard puts so many people off but the benefits are immense.
Strength stuff has an image problem, coupled with the fact it is hard puts so many people off but the benefits are immense.
Big session at the gym yesterday, shoulders and back. No records broken, but a most ridiculous pump. Happy with that.
This morning two brutal one hour sessions on the turbo, first one was pretty hard, second one had me lying in a pool of sweat and snot completely motionless for at least 15 minutes.
Back to the gym this evening with my daughter, not feeling too great to be honest, she killed me.
This morning two brutal one hour sessions on the turbo, first one was pretty hard, second one had me lying in a pool of sweat and snot completely motionless for at least 15 minutes.
Back to the gym this evening with my daughter, not feeling too great to be honest, she killed me.
Evening boys.
Good work on the squats ORD.
Busy week of work In Budapest but trained everyday at the hotel, twice on 2 days, so had a decent week!
Gym was not badly equipped, old Technogym gear, and with some improvising i trained chest, back, shoulders and arms.
Wasn't too much for legs plus I have Tough Mudder tomorrow so I figured giving them a rest wouldn't be a bad idea.
Lazy day today, just a bit of foam roller to loosen up for tomorrow.
I can't wait!
Good work on the squats ORD.
Busy week of work In Budapest but trained everyday at the hotel, twice on 2 days, so had a decent week!
Gym was not badly equipped, old Technogym gear, and with some improvising i trained chest, back, shoulders and arms.
Wasn't too much for legs plus I have Tough Mudder tomorrow so I figured giving them a rest wouldn't be a bad idea.
Lazy day today, just a bit of foam roller to loosen up for tomorrow.
I can't wait!
J4CKO said:
I don't feel like me any more, it's weird, but good, an example being veins appearing in the back of my calves I have never seen before, am so much stronger than I was.
Strength stuff has an image problem, coupled with the fact it is hard puts so many people off but the benefits are immense.
I agree completely. Resistance training has a terrible reputation relative to much worse exercise (running especially). Strength stuff has an image problem, coupled with the fact it is hard puts so many people off but the benefits are immense.
It's very sad how many people waste hours every week doing exercise from which they see no benefit when three 45 minutes of sensibly programmed strength and conditioning work would make them feel so much better.
I am always amazed how many people in truly horrible shape tell me that they exercise 4 or 5 times per week.
I know that for me, resistance training has given by far the biggest bang for buck as far as physical appearance and real world strength is concerned. When pumped, I can see veins on my thighs, lower legs, shoulders and chest -and three years ago my nickname was Shrek!
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Early workout at Gloucester gym today, 8am!
Back Extensions
Bench Press - 6x12-5 reps
DB Cross-Bench Pullovers - 4x12-8 reps
Cable Crossovers - 5x18-10 reps
Pec-Deck Machine - 5x16-8 reps
Wide Grip Pull Ups - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated Pulley Row - 4x12
T-Bar Rows (platform) - 4x12-8 reps
Dips - 3x12 reps
EZ Preacher Curls - 3x12-10 reps
There was another guy there, quite big and stocky, but him ROM was laughable - when doing Smith Machine Bench and Leg Press, the ROM was no more than 6-8", I wondered what was the point in doing them at all - the weight wasn't too much, 80kg for Bench (stopping about 3" from chest) and 200kg for Leg Press.
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Early workout at Gloucester gym today, 8am!
Back Extensions
Bench Press - 6x12-5 reps
DB Cross-Bench Pullovers - 4x12-8 reps
Cable Crossovers - 5x18-10 reps
Pec-Deck Machine - 5x16-8 reps
Wide Grip Pull Ups - 4x12-8 reps
BB BOR (reverse grip) - 4x12-8 reps
Seated Pulley Row - 4x12
T-Bar Rows (platform) - 4x12-8 reps
Dips - 3x12 reps
EZ Preacher Curls - 3x12-10 reps
There was another guy there, quite big and stocky, but him ROM was laughable - when doing Smith Machine Bench and Leg Press, the ROM was no more than 6-8", I wondered what was the point in doing them at all - the weight wasn't too much, 80kg for Bench (stopping about 3" from chest) and 200kg for Leg Press.
More grinding away..... >
Cable preacher : 2 sets
Wrist curls : 2 sets
Calf press: 2 sets
Ham curls: 1 set 2 legs, 1 set single leg
Leg press: 1 set
Leg ext: 1 set 2 legs, 1 set single leg
Added in a second reppy work set for most movements, just for a bit more pump/volume. First set is still heavy rest pause stuff to failure.
Cable preacher : 2 sets
Wrist curls : 2 sets
Calf press: 2 sets
Ham curls: 1 set 2 legs, 1 set single leg
Leg press: 1 set
Leg ext: 1 set 2 legs, 1 set single leg
Added in a second reppy work set for most movements, just for a bit more pump/volume. First set is still heavy rest pause stuff to failure.
Easy workout today, as I did a full chest and back workout yesterday..
Squats - 6x5 and 5x1 rep
Standing OH BB Press - 6x5 and 4x5-1 Push Presses
Low Pulley Lat Raises - 4x16-12 reps
Face Pulls - 4x12-10 reps
CG Bench Press - 4x14-7 reps
Standing EZ Curls - 4x14-8 reps
EZ Triceps Extensions - 4x12-8 reps
Incline DB Curls - 4x12-8 reps
Because I did less compounds, I burned 200 less calories during that session.
Squats - 6x5 and 5x1 rep
Standing OH BB Press - 6x5 and 4x5-1 Push Presses
Low Pulley Lat Raises - 4x16-12 reps
Face Pulls - 4x12-10 reps
CG Bench Press - 4x14-7 reps
Standing EZ Curls - 4x14-8 reps
EZ Triceps Extensions - 4x12-8 reps
Incline DB Curls - 4x12-8 reps
Because I did less compounds, I burned 200 less calories during that session.
Going to the gym tonight for the first time since the 24th of March 
I've reset everything back to week 1 again, as I suspect that I'll have no residual fitness or strength.
Stupid work being stupid busy has meant that I'm a weak, blubbery mess. I'll get my measurements done tonight again and see how much damage the last 6 weeks has done. I guarantee that I won't be 19% body fat any more
I've reset everything back to week 1 again, as I suspect that I'll have no residual fitness or strength.
Stupid work being stupid busy has meant that I'm a weak, blubbery mess. I'll get my measurements done tonight again and see how much damage the last 6 weeks has done. I guarantee that I won't be 19% body fat any more
HarryFlatters said:
Going to the gym tonight for the first time since the 24th of March
I've reset everything back to week 1 again, as I suspect that I'll have no residual fitness or strength.
Stupid work being stupid busy has meant that I'm a weak, blubbery mess. I'll get my measurements done tonight again and see how much damage the last 6 weeks has done. I guarantee that I won't be 19% body fat any more
My own experience is that a fair bit of strength hangs around for quite a long time. Always a good idea to go light and get form perfect, though.I've reset everything back to week 1 again, as I suspect that I'll have no residual fitness or strength.
Stupid work being stupid busy has meant that I'm a weak, blubbery mess. I'll get my measurements done tonight again and see how much damage the last 6 weeks has done. I guarantee that I won't be 19% body fat any more
Now I remember why I hate squats...
Squats: 5 x 5 @ 100kg with 60 seconds rest. Heart rate hit 155!
I've also noticed that my squats are now an inch or two deeper, which is good but might explain why I am finding them hard. I don't go ATG so don't get a bounce, but I now go substantially below parallel rather than hitting it.
Bench press:
92.5kg x 9 (reps PR by a mile, I think, although the pause was a bit short and nearly touch and go at times)
Pull ups: 12,8,6,6,6
J pull down: 10 reps at 25,30,35kg
Triceps pull down: 3 x 20 reps at 20-15kg
Murder.
Squats: 5 x 5 @ 100kg with 60 seconds rest. Heart rate hit 155!
I've also noticed that my squats are now an inch or two deeper, which is good but might explain why I am finding them hard. I don't go ATG so don't get a bounce, but I now go substantially below parallel rather than hitting it.
Bench press:
92.5kg x 9 (reps PR by a mile, I think, although the pause was a bit short and nearly touch and go at times)
Pull ups: 12,8,6,6,6
J pull down: 10 reps at 25,30,35kg
Triceps pull down: 3 x 20 reps at 20-15kg
Murder.
3k run this morning
10 mins on the treadmill this evening, followed by 7:39 2k row, messing around with stroke rates - 500 @ 29spm, 1:55 split, 500 @ 21spm, 1:57split, 500 @ 27spm, 1:54 split, 350 @ 21spm, 1:55 split, 150 @ 30spm, think it got to 1:49split. (500@ 26spm, 1:53 split)
Not far off previous PB, just messing around, so fitness levels are getting much better.
10 mins on the treadmill this evening, followed by 7:39 2k row, messing around with stroke rates - 500 @ 29spm, 1:55 split, 500 @ 21spm, 1:57split, 500 @ 27spm, 1:54 split, 350 @ 21spm, 1:55 split, 150 @ 30spm, think it got to 1:49split. (500@ 26spm, 1:53 split)
Not far off previous PB, just messing around, so fitness levels are getting much better.
Edited by mondeoman on Monday 8th May 21:15
It's nice to be training again but the weight is a ego killer 
125kg (I believe) x15 beltless safety squat bar PB. Blowing afterwards!
Also kept falling forwards which I need to work on.
https://youtu.be/X2D7nz4oXM8
110kg (full stack) leg extension x15,15
70kg leg curl x15
Full stack standing calf raise x15,15,15
15 reps sets as advised by physio, killing me but recovery was never going to be quick.
125kg (I believe) x15 beltless safety squat bar PB. Blowing afterwards!
Also kept falling forwards which I need to work on.
https://youtu.be/X2D7nz4oXM8
110kg (full stack) leg extension x15,15
70kg leg curl x15
Full stack standing calf raise x15,15,15
15 reps sets as advised by physio, killing me but recovery was never going to be quick.
smiffy180 said:
It's nice to be training again but the weight is a ego killer
125kg (I believe) x15 beltless safety squat bar PB. Blowing afterwards!
Also kept falling forwards which I need to work on.
https://youtu.be/X2D7nz4oXM8
110kg (full stack) leg extension x15,15
70kg leg curl x15
Full stack standing calf raise x15,15,15
15 reps sets as advised by physio, killing me but recovery was never going to be quick.
Smiffy is squatting a weight I can squat (for 1/3 as many reps)! Woooooohooooooooooooo.125kg (I believe) x15 beltless safety squat bar PB. Blowing afterwards!
Also kept falling forwards which I need to work on.
https://youtu.be/X2D7nz4oXM8
110kg (full stack) leg extension x15,15
70kg leg curl x15
Full stack standing calf raise x15,15,15
15 reps sets as advised by physio, killing me but recovery was never going to be quick.
You'll be back to full strength really soon, big guy.
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