What training are you doing/have you done today? Vol.2
Discussion
Good luck with the gym 
This morning>
standing DB curl: 25's x 13
Reverse BB curl: 30kg x 13
Calf press: a bunch
Stiff leg deads: 160kg x 10
Ham curls: to F
Leg press: 380kg x ?
leg ext: to F
Done. Eating more than I was when bulking hard, weight remains the same, but getting leaner. Very odd. Maybe because I'm training 4 days instead of 3 now....either way, suits me, though I do like to see the scales move up......
This morning>
standing DB curl: 25's x 13
Reverse BB curl: 30kg x 13
Calf press: a bunch
Stiff leg deads: 160kg x 10
Ham curls: to F
Leg press: 380kg x ?
leg ext: to F
Done. Eating more than I was when bulking hard, weight remains the same, but getting leaner. Very odd. Maybe because I'm training 4 days instead of 3 now....either way, suits me, though I do like to see the scales move up......
didelydoo said:
Good luck with the gym
This morning>
standing DB curl: 25's x 13
Reverse BB curl: 30kg x 13
Calf press: a bunch
Stiff leg deads: 160kg x 10
Ham curls: to F
Leg press: 380kg x ?
leg ext: to F
Done. Eating more than I was when bulking hard, weight remains the same, but getting leaner. Very odd. Maybe because I'm training 4 days instead of 3 now....either way, suits me, though I do like to see the scales move up......
Your body switched into lean out mode. Mine does if i have even 2 weeks of reduced calories. On the rebound you can eat a shed load and still lose weight for another week or so. It's as if your body has the fat loss mapped out for the next week and no matter what you do within reason, that is what it will doThis morning>
standing DB curl: 25's x 13
Reverse BB curl: 30kg x 13
Calf press: a bunch
Stiff leg deads: 160kg x 10
Ham curls: to F
Leg press: 380kg x ?
leg ext: to F
Done. Eating more than I was when bulking hard, weight remains the same, but getting leaner. Very odd. Maybe because I'm training 4 days instead of 3 now....either way, suits me, though I do like to see the scales move up......
2 weeks into my new programme, and the aches are there!
This morning was:
- Squats - 80kg - 5x8 (gutted with this as pre cut I was at 100kg!)
- Straight leg deadlifts - 12-10-8 at 100kg
- Lunges - 5x8 at 40kg
- Superset 5x8 Leg extensions and hamstring curls, 30kg per leg on both
- Superset 5x10 Standing calf raises and seated calf raises 60kg on standing and 30kg seated.
Really working on trying to gt my weights back up after 4 months of cutting down whilst being rubbish and not training as much as I used to. On the plus side I'm really enjoying the gym again and feel super focused
This morning was:
- Squats - 80kg - 5x8 (gutted with this as pre cut I was at 100kg!)
- Straight leg deadlifts - 12-10-8 at 100kg
- Lunges - 5x8 at 40kg
- Superset 5x8 Leg extensions and hamstring curls, 30kg per leg on both
- Superset 5x10 Standing calf raises and seated calf raises 60kg on standing and 30kg seated.
Really working on trying to gt my weights back up after 4 months of cutting down whilst being rubbish and not training as much as I used to. On the plus side I'm really enjoying the gym again and feel super focused
Burwood said:
Your body switched into lean out mode. Mine does if i have even 2 weeks of reduced calories. On the rebound you can eat a shed load and still lose weight for another week or so. It's as if your body has the fat loss mapped out for the next week and no matter what you do within reason, that is what it will do
I've rebounded before after my first comp, but never from a 10-12 day cut.... seems too short. Cant complain though- I'm noticeable leaner & fuller than the same pose only 13 days ago, despite eating more- www.instagram.com/p/BV6b-ktDzhj
Suits me
Good luck with the gym BP!
Yesterday:
Squats 2x10@60, 1x8@80, 5x5@100kg
Leg Press 5x10@200kg
Today:
Military Press 2x10@40, 1x6@50, 1x4@60, 1x2@70kg
Arnold's 5x10@20kg/side
Single Arm Hang clean & press 3x10/side @20kg
EZ Upright Rows 5x10@30kg
Superset:
Cable Front Raise 5x10@10kg/Face Pulls 5x10@27.5kg
Yesterday:
Squats 2x10@60, 1x8@80, 5x5@100kg
Leg Press 5x10@200kg
Today:
Military Press 2x10@40, 1x6@50, 1x4@60, 1x2@70kg
Arnold's 5x10@20kg/side
Single Arm Hang clean & press 3x10/side @20kg
EZ Upright Rows 5x10@30kg
Superset:
Cable Front Raise 5x10@10kg/Face Pulls 5x10@27.5kg
Today>
Bench: 142.5kg x 9 + 3 rest pause, drop into 100, 60
Standing strict: 80kg x 8
Skull crushers: 60kg x 11
Rack pulls: 240kg x 7
Pull ups: BWx 17
bit of posing.
Home.
Bench was a rep PB, and had me all pressed out, so strict was tough work afterwards. Rack pulls were a bit tentative, and I stopped before it started to hurt.
Reasonable week over all, enjoying the 4 days rather than 3, hopefully pay dividends going forward.
Bench: 142.5kg x 9 + 3 rest pause, drop into 100, 60
Standing strict: 80kg x 8
Skull crushers: 60kg x 11
Rack pulls: 240kg x 7
Pull ups: BWx 17
bit of posing.
Home.
Bench was a rep PB, and had me all pressed out, so strict was tough work afterwards. Rack pulls were a bit tentative, and I stopped before it started to hurt.
Reasonable week over all, enjoying the 4 days rather than 3, hopefully pay dividends going forward.
didelydoo said:
Today>
Bench: 142.5kg x 9 + 3 rest pause, drop into 100, 60
Standing strict: 80kg x 8
Skull crushers: 60kg x 11
Rack pulls: 240kg x 7
Pull ups: BWx 17
bit of posing.
Home.
Bench was a rep PB, and had me all pressed out, so strict was tough work afterwards. Rack pulls were a bit tentative, and I stopped before it started to hurt.
Reasonable week over all, enjoying the 4 days rather than 3, hopefully pay dividends going forward.
Nice! How long do you usually take, 45-60 minutes?Bench: 142.5kg x 9 + 3 rest pause, drop into 100, 60
Standing strict: 80kg x 8
Skull crushers: 60kg x 11
Rack pulls: 240kg x 7
Pull ups: BWx 17
bit of posing.
Home.
Bench was a rep PB, and had me all pressed out, so strict was tough work afterwards. Rack pulls were a bit tentative, and I stopped before it started to hurt.
Reasonable week over all, enjoying the 4 days rather than 3, hopefully pay dividends going forward.
Are you more careful when it comes to the lower back? For me, everything is game (going to the limit and beyond at times) except lower back stuff.
chris watton said:
Nice! How long do you usually take, 45-60 minutes?
Are you more careful when it comes to the lower back? For me, everything is game (going to the limit and beyond at times) except lower back stuff.
About 90 mins from arrival at the gym- In no rush, so I wait until I'm ready to give 100% on the work sets.Are you more careful when it comes to the lower back? For me, everything is game (going to the limit and beyond at times) except lower back stuff.
I'm 100% confident my lower back can hold what ever I throw at it, so I'm not careful as such, but aware that my glute/ham can make me squeal at certain angles sometimes. My body tells me pretty quick if it's not happy with something, so I stop (mostly...)
didelydoo said:
About 90 mins from arrival at the gym- In no rush, so I wait until I'm ready to give 100% on the work sets.
I'm 100% confident my lower back can hold what ever I throw at it, so I'm not careful as such, but aware that my glute/ham can make me squeal at certain angles sometimes. My body tells me pretty quick if it's not happy with something, so I stop (mostly...)
Cheers for the reply I'm 100% confident my lower back can hold what ever I throw at it, so I'm not careful as such, but aware that my glute/ham can make me squeal at certain angles sometimes. My body tells me pretty quick if it's not happy with something, so I stop (mostly...)
I am also stone cold sure your back can handle anything you care to throw at it!I did a little PB today, which I was quite happy with..
No legs, chest and back stuff today, I thought I'd give these a little rest, so went to town on shoulders, followed by arms.
Strict BB O/H Press - 8 sets of 8-1 rep, although mostly singles, as I haven't really pushed myself on these for a good while. Got up to 85kg (BW plus 10kg) at strict and went up fairly easily, a lot easier than usual.
Push Press - 3x1 with 90, 95 and a fail with 100kg. 95kg went up easily, so I figured I overthought the rep, like the Power Clean at 100kg, it was a psychological barrier as much a strength.
I pulled myself together and gave it another shot (If I die, I die...), and it went up! First time I have ever had 100kg above my head, vertically. I don't know how good that really is in the scheme of things, but it's another barrier broken, at least.
Power Clean - 8x2 (up to 95kg)
High Pull - 5x10-4 reps (up to 80kg)
BB Shoulder Shrug - 5x20-12 reps
Face Pulls - 4x12-10 reps
CG Bench Press - 4x12-6 reps (up to 90kg)
EZ BB Curls - 4x12-8 reps
EZ Triceps Seated Extensions - 4x12-8 reps
Incline Bench DB Curls - 4x12-8 reps
Was going to do weighted dips and cable preachers, but TBH, I was spent by then...
chris watton said:
Cheers for the reply I am also stone cold sure your back can handle anything you care to throw at it!
I did a little PB today, which I was quite happy with..
No legs, chest and back stuff today, I thought I'd give these a little rest, so went to town on shoulders, followed by arms.
Strict BB O/H Press - 8 sets of 8-1 rep, although mostly singles, as I haven't really pushed myself on these for a good while. Got up to 85kg (BW plus 10kg) at strict and went up fairly easily, a lot easier than usual.
Push Press - 3x1 with 90, 95 and a fail with 100kg. 95kg went up easily, so I figured I overthought the rep, like the Power Clean at 100kg, it was a psychological barrier as much a strength.
I pulled myself together and gave it another shot (If I die, I die...), and it went up! First time I have ever had 100kg above my head, vertically. I don't know how good that really is in the scheme of things, but it's another barrier broken, at least.
Power Clean - 8x2 (up to 95kg)
High Pull - 5x10-4 reps (up to 80kg)
BB Shoulder Shrug - 5x20-12 reps
Face Pulls - 4x12-10 reps
CG Bench Press - 4x12-6 reps (up to 90kg)
EZ BB Curls - 4x12-8 reps
EZ Triceps Seated Extensions - 4x12-8 reps
Incline Bench DB Curls - 4x12-8 reps
Was going to do weighted dips and cable preachers, but TBH, I was spent by then...
Well done on the PB- 100kg's a lot to have over your head! Something most people could never do. I am also stone cold sure your back can handle anything you care to throw at it!I did a little PB today, which I was quite happy with..
No legs, chest and back stuff today, I thought I'd give these a little rest, so went to town on shoulders, followed by arms.
Strict BB O/H Press - 8 sets of 8-1 rep, although mostly singles, as I haven't really pushed myself on these for a good while. Got up to 85kg (BW plus 10kg) at strict and went up fairly easily, a lot easier than usual.
Push Press - 3x1 with 90, 95 and a fail with 100kg. 95kg went up easily, so I figured I overthought the rep, like the Power Clean at 100kg, it was a psychological barrier as much a strength.
I pulled myself together and gave it another shot (If I die, I die...), and it went up! First time I have ever had 100kg above my head, vertically. I don't know how good that really is in the scheme of things, but it's another barrier broken, at least.
Power Clean - 8x2 (up to 95kg)
High Pull - 5x10-4 reps (up to 80kg)
BB Shoulder Shrug - 5x20-12 reps
Face Pulls - 4x12-10 reps
CG Bench Press - 4x12-6 reps (up to 90kg)
EZ BB Curls - 4x12-8 reps
EZ Triceps Seated Extensions - 4x12-8 reps
Incline Bench DB Curls - 4x12-8 reps
Was going to do weighted dips and cable preachers, but TBH, I was spent by then...
Another rehab workout but using a little more weight. No neck pain from it.
Hamstring curls: 4 x 10
Pull ups: 2 x 8
Intended to do 4 sets and they were easy but I felt a little twinge in the neck so gave up and did some very light lat pull downs.
Leg press: 4 x 15-8 @ 100, 140, 150, 180kg
DB bench press with very slow eccentric & 2-4 second pause at the bottom: 4 x 8 @ 20, 24,28,30kg
DB rows: 4 x 8 @ 20,24,28,30
Curls and tricep pull downs.
All very light - basically what would usually be my last warm up sets used as the final and heaviest set.
Hamstring curls: 4 x 10
Pull ups: 2 x 8
Intended to do 4 sets and they were easy but I felt a little twinge in the neck so gave up and did some very light lat pull downs.
Leg press: 4 x 15-8 @ 100, 140, 150, 180kg
DB bench press with very slow eccentric & 2-4 second pause at the bottom: 4 x 8 @ 20, 24,28,30kg
DB rows: 4 x 8 @ 20,24,28,30
Curls and tricep pull downs.
All very light - basically what would usually be my last warm up sets used as the final and heaviest set.
Training going really well, Thursday was a pretty ruinous hour and forty on the bike, pretty hilly pretty fast, then home to do pull ups - 3 sets of 20 with minimal rest in-between. Pleased with that effort, shows my power levels are up. Yesterday big session at the gym, I don't think I've moved as much iron in 50 minutes as I did in that work out, ever. This morning - ride out with my wife on the road bikes, then a 30 minute race on Zwift. Back to the gym this afternoon, melted my back.
My wife joined us u to a very local gym, and we went up this morning to give it a go. TBH, I didn't like it, I think I will try the one I linked to in an earlier post next week. Anyway, I did:
Bench Press - 5x12-3 reps (massive imbalance with some of the purported same weight plates)!
DB Cross-bench Pullovers - 4x12-8 reps
Cross-Cable Fly's - 5x20-12 reps
Chest Dips - 3x12-8 (gave up as the pads where the hands grips kept turning, making gripping the bars nigh on impossible)
Machine Press - 4x12-8 reps
Wide grip Pull Ups - 4x12-8 reps
BB BOR - 4x12-8 reps
Machine Rows - 4x12-8 reps
Didn't really feel it at all.....
Bench Press - 5x12-3 reps (massive imbalance with some of the purported same weight plates)!
DB Cross-bench Pullovers - 4x12-8 reps
Cross-Cable Fly's - 5x20-12 reps
Chest Dips - 3x12-8 (gave up as the pads where the hands grips kept turning, making gripping the bars nigh on impossible)
Machine Press - 4x12-8 reps
Wide grip Pull Ups - 4x12-8 reps
BB BOR - 4x12-8 reps
Machine Rows - 4x12-8 reps
Didn't really feel it at all.....
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