What training are you doing/have you done today? Vol.2

What training are you doing/have you done today? Vol.2

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Johnny

9,652 posts

283 months

Monday 18th September 2017
quotequote all
First gym session in 10 days or so yesterday

Deads:

Lots of sets of 10@100kg, 6 or 7 triples @140kg. All beltless, which is a first for me.

With a side of Incline Bench:

5x10@60kg

jontysafe

2,351 posts

177 months

Monday 18th September 2017
quotequote all
mcelliott said:
Great weekend of cycling in France - Friday was a good solid ride, 90km with 1,000m of climbing, and then yesterday 110km with 1,300m of climbing and an average speed of 36kph. Despite both rides being near 3,000 calorie burn, I've come back heavier. The boys said they've never seen anyone eat so much food!

Tonight back to the gym, no great shakes but a good pump. Got an even next Saturday on the bike, then it's going to be balls to the wall in the gym until Christmas. Want to gain some decent muscle.
That's an incredible average speed! Good going sir, chapeau.

didelydoo

5,528 posts

209 months

Monday 18th September 2017
quotequote all
fking Mondays......

(sets x reps)

Squat: 3x6x 207.5kg
Bench: 3x6x 142.5kg
Dead: 6x1x 230kg

Terrible sleep last night, horrendous session today..... got it all done, but it wasn't fun or pleasant. More painful and st.

However, stuff was moving ok, and looked decent, just felt awful. www.instagram.com/p/BZLCDtugXK_/?

Granfondo

12,241 posts

205 months

Monday 18th September 2017
quotequote all
jontysafe said:
mcelliott said:
Great weekend of cycling in France - Friday was a good solid ride, 90km with 1,000m of climbing, and then yesterday 110km with 1,300m of climbing and an average speed of 36kph. Despite both rides being near 3,000 calorie burn, I've come back heavier. The boys said they've never seen anyone eat so much food!

Tonight back to the gym, no great shakes but a good pump. Got an even next Saturday on the bike, then it's going to be balls to the wall in the gym until Christmas. Want to gain some decent muscle.
That's an incredible average speed! Good going sir, chapeau.
Certainly is,even without the 4000ft of climbing!!! yikes

chris watton

22,477 posts

259 months

Monday 18th September 2017
quotequote all
Saturday - I foolishly tried another Bench PR for 145kg, despite doing bench the day before, and doing the last three heavy sets to failure. Needless to say I failed, knew I would as the warm up weights felt heavier... idiot...

Today:

Leg Press - 5x20-8 reps
Bench Press (with BB Chains) - 5x15-3 reps (15/14/6/4/3 reps)
Standing BB Military Press - 5x12-5 reps
Power Clean - 6x6-2 reps

BB BOR (Reverse grip) - 4x12-8 reps
Wide Grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x16-12 reps

Had to stop short on Power Cleans, as my wrists and grip seem to have gotten worse over the past week, am assuming Bench Press may be the culprit...

ORD

18,086 posts

126 months

Monday 18th September 2017
quotequote all
Shaking it up on squats to see if I can get out of the rut I'm in. I'm going lower volume but more frequency. I know I jump around on squats, but I just can't find anything that suits me very well.

Squats:
5 x 100,110,120kg
3 x 130kg

DB bench:
38kg x 10,8,8

50 pull ups in 5s across the workout (greasing the groove)
Tricep and abs stuff to finish.

Squats felt strong.

I'm going to do squats 3 x per week for a month or two and see what happens.

Day 1: 3 x 5 Heavy
Day 2: 1 x 15-20 Light
Day 3: 3 x 10 Medium


Granfondo

12,241 posts

205 months

Monday 18th September 2017
quotequote all
1 hour cycle 33km 1000ft climbing.

Johnny

9,652 posts

283 months

Monday 18th September 2017
quotequote all
Lovely chest session today

Bench:

3x20@60kg
4x10@60kg

Incline Bench:

5x8@60kg

Incline DB Flys:

3x5@30kg
3x10@16kg

Decline Cable Flys:

5x10@25kg

Current condition @96kg

https://instagram.com/p/BZMY10TFysW/



sc0tt

18,032 posts

200 months

Tuesday 19th September 2017
quotequote all
None, but I am dipping my toe in here.

6"4 and very slim. Looking to get some meat on my bones for a holiday in 12 weeks. Have a good set of dumbbells indoors but no motivation getting to the gym local to me as it isn't my scene.

I eat a good diet so shouldn't be too difficult. I will post up some before and after pictures in 12 weeks.

A journey of a 100 miles starts with a single step...

J4CKO

41,279 posts

199 months

Tuesday 19th September 2017
quotequote all
sc0tt said:
None, but I am dipping my toe in here.

6"4 and very slim. Looking to get some meat on my bones for a holiday in 12 weeks. Have a good set of dumbbells indoors but no motivation getting to the gym local to me as it isn't my scene.

I eat a good diet so shouldn't be too difficult. I will post up some before and after pictures in 12 weeks.

A journey of a 100 miles starts with a single step...
"Not my scene" ?


Just try it, like anything it seems daunting and strange,and before you know it, it seems normal, and eventually you start to like it.

I was doing stuff at home but to be honest rarely go out to my man shed/gym now and prefer to go to the actual gym. It seems like all the folk look down on newbies and it really isnt the case, too busy staring at their reflections usually to notice anyone else biggrin

You can do a lot with body weight exercises at home, loads of good videos on Youtube but going to a gym gives you pointers and loads of equipment to try, worth getting some PT sessions and if you want to put muscle on, look at the Stronglifts programme, diet wise get plenty of Protein, get some Whey and have a couple of scoops of that in a shake after working out. Do an hour three or four times a week, work hard but pay attention to form and not injuring yourself and you should be able to add a few pounds of muscle in that time.






Animal

5,246 posts

267 months

Tuesday 19th September 2017
quotequote all
Brief lunchtime session:

OHP 4 sets at 40kg: 15, 14, 7, 6+4+5
Push Press 5 reps at 60kg
Lateral Raise 4x15 at 5kg
Dip 4x12
Overhead Rope Extension 3x30

sc0tt

18,032 posts

200 months

Tuesday 19th September 2017
quotequote all
J4CKO said:
"Not my scene" ?


Just try it, like anything it seems daunting and strange,and before you know it, it seems normal, and eventually you start to like it.

I was doing stuff at home but to be honest rarely go out to my man shed/gym now and prefer to go to the actual gym. It seems like all the folk look down on newbies and it really isnt the case, too busy staring at their reflections usually to notice anyone else biggrin

You can do a lot with body weight exercises at home, loads of good videos on Youtube but going to a gym gives you pointers and loads of equipment to try, worth getting some PT sessions and if you want to put muscle on, look at the Stronglifts programme, diet wise get plenty of Protein, get some Whey and have a couple of scoops of that in a shake after working out. Do an hour three or four times a week, work hard but pay attention to form and not injuring yourself and you should be able to add a few pounds of muscle in that time.
Maybe scene was the wrong word. I don't like that particular gym so have cancelled the membership. I may look at going to a different gym but for the time being I have no membership.

My sister is a PT so I have that covered.

Thank you for the advice.

ORD

18,086 posts

126 months

Tuesday 19th September 2017
quotequote all
I would opt for one of the well-known beginner programmes and just stick to it like glue for 3 months. I would be very sceptical about the idea of very quick gains working out at home with just dumbells. It is possible but unlikely. I can count on one hand the number of people I have met who are in any kind of shape and dont use a well-equipped gym (whether at home or elsewhere) for at least some of their workouts.

I am going to start doing 50 press ups, 50 pull ups and 50 bodyweight squats every non-workout day just for a laugh.

Jimbo NW

828 posts

176 months

Tuesday 19th September 2017
quotequote all
Long time no post!

I thought I would post this in here as a lot of this area of the forums gurus frequent this thread.

I've started over the past 4/5 weeks back in the gym with a proper formalised weight plan, the actual outcome I'm shooting for is as part of a weight loss plan, so I've been trying to do 60/70 minutes then a spin class or some cardio.

About 2 weeks ago some pain started presenting itself in what feels like my rear delt when doing anything push related. I am guessing this is rotator cuff, but I cannot guess for the life of me how I could have done it. My form is good, my weights aren't OTT and there was no 'injury' as such.

All I can think of is potentially sheer volume of sets? Drop sets / super sets etc...

I've done some googling and can't find any strengthening type excercise for this to stop it happening again and my Bupa cover doesn't seem too interested!

My question was has anyone else experienced rotator cuff type injuries and how did you overcome them?
I quite like this method of training but I've had to temporarily give the weights a break.

Burwood

18,709 posts

245 months

Tuesday 19th September 2017
quotequote all
YouTube shoulder impingement. Rotators are very painful and I misdiagnosed it. Vsee your doctor if it persists

ORD

18,086 posts

126 months

Tuesday 19th September 2017
quotequote all
Band pull aparts (lots every day) removed entirely my shoulder pain from years of martial arts and unbalanced lifting.

But get it confirmed that it's not acute first.

mcelliott

8,626 posts

180 months

Tuesday 19th September 2017
quotequote all
So yesterday was an easy recovery ride followed by 120 pull ups at home. Today was a much harder effort, almost an hour at 33.5kph average and then 125 pull ups. Feeling nice and strong on and off the bike - weight is around 81kg. Pic below of present condition.

https://www.instagram.com/p/BZO9s7IhOx3/?hl=undefi...

Also some stats from Saturday's ride in France - I think I was 100 metres out in my original elevation estimation. biggrin Particularly pleased with this big effort as the previous day I'd done 90km and 1,000m of elevation as a warm up.

https://www.instagram.com/p/BZMLehaBfPj/?hl=undefi...

didelydoo

5,528 posts

209 months

Wednesday 20th September 2017
quotequote all
Speed/power day, usual stuff>

Sets x reps

Squat: 7x2x 172.5kg
Bench: 7x2x 120kg
Dead: 7x1x 192.5kg

Fast fast fast. Bit more of a comprehensive warm up, and everything was pain free. However, my quads feel fked, not sore, but overused.

Onwards.

jontysafe

2,351 posts

177 months

Wednesday 20th September 2017
quotequote all
mcelliott said:
So yesterday was an easy recovery ride followed by 120 pull ups at home. Today was a much harder effort, almost an hour at 33.5kph average and then 125 pull ups. Feeling nice and strong on and off the bike - weight is around 81kg. Pic below of present condition.

https://www.instagram.com/p/BZO9s7IhOx3/?hl=undefi...

Also some stats from Saturday's ride in France - I think I was 100 metres out in my original elevation estimation. biggrin Particularly pleased with this big effort as the previous day I'd done 90km and 1,000m of elevation as a warm up.

https://www.instagram.com/p/BZMLehaBfPj/?hl=undefi...
Blimey, respect to you. I've been a bit lax on weights but now it's getting cooler and the nights darker I'm going to get back on them.

Mind if I follow you on strava?

Burwood

18,709 posts

245 months

Wednesday 20th September 2017
quotequote all
mcelliott said:
So yesterday was an easy recovery ride followed by 120 pull ups at home. Today was a much harder effort, almost an hour at 33.5kph average and then 125 pull ups. Feeling nice and strong on and off the bike - weight is around 81kg. Pic below of present condition.

https://www.instagram.com/p/BZO9s7IhOx3/?hl=undefi...

Also some stats from Saturday's ride in France - I think I was 100 metres out in my original elevation estimation. biggrin Particularly pleased with this big effort as the previous day I'd done 90km and 1,000m of elevation as a warm up.

https://www.instagram.com/p/BZMLehaBfPj/?hl=undefi...
I had an E46 M3 back in 2004. Carbon Black. Loved that car. Living in London, I sold it in 2006 with 5k miles biggrin
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