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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chris watton

22,477 posts

259 months

Wednesday 20th September 2017
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Today's grind:

Squats (with chains) - 5x12-8 reps (up to 120kg, slow reps, concentrating on depth)
BB Clean and Press - 5x12-5 reps (45-75kg)
Bench Press (with chains) - 5x12-8 reps (62.5-102.5kg with 60 secs between sets)

Deadlift - 5x5 (with 145kg, 75% of 1RM)
BB BOR - 4x12-8 (with 90-95kg)
Wide grip Pull up - 4x12-8 reps
Seated Pulley Row - 4x12 (with 70-75kg)

Burwood

18,709 posts

245 months

Wednesday 20th September 2017
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Ben, you do have some trap veinage going on there. Your hands need a wax too. You are one hairy mutha biggrin

didelydoo

5,528 posts

209 months

Wednesday 20th September 2017
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Burwood said:
Ben, you do have some trap veinage going on there. Your hands need a wax too. You are one hairy mutha biggrin
A wee bit of trap/delt/pec vascularity when I really tense up.... something new I think

I'm looking like a gorilla at the moment, but I'm not going to bother trimming I don't think- winter is coming

ORD

18,086 posts

126 months

Wednesday 20th September 2017
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didelydoo said:
A wee bit of trap/delt/pec vascularity when I really tense up.... something new I think

I'm looking like a gorilla at the moment, but I'm not going to bother trimming I don't think- winter is coming
My anterior torso looks like a 3/5 scale model / budget version of yours. Still, good to see someone who has normal human proportions (unlike some notable genetic freaks...cough... Marcus...cough) and is still twice as strong as me!

mcelliott

8,626 posts

180 months

Wednesday 20th September 2017
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jontysafe said:
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?
Course you can buddy wink

Edited by mcelliott on Wednesday 20th September 16:31

J4CKO

41,287 posts

199 months

Wednesday 20th September 2017
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Progress, creeping up, a bit feeble by thread standards but

Bench 5 * 5 @ 70, 80 kilos, warm up 10 * 60 and finish with the same

Deadlift 5 * 5 @ 90 kilos

Squat 5 * 5 at 70 kilos

Plus various other messing about.

Deadlifts seemed fairly easy, but after the last set I had to have a sit down for a moment biggrin

Am finding my gym pants are annoying me when squatting and limiting my range of motion a bit.


jontysafe

2,351 posts

177 months

Thursday 21st September 2017
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mcelliott said:
Course you can buddy wink

Edited by mcelliott on Wednesday 20th September 16:31
How do I find you on strava?

Flew into Mauritius yesterday and off for a ride with a local as guide today. Very excited

Burwood

18,709 posts

245 months

Thursday 21st September 2017
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Back and biceps yesterday-really enjoying the back work outs. A muscle group I struggled to engage. Always fatigued the forearms. I've really focussed on the mind connection and what I difference. Lay pulldowns, chin up and imagine doing chins really connects. Nice burn, DOMS,Strength gains and def some muscle

ORD

18,086 posts

126 months

Thursday 21st September 2017
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'Mind muscle connection' is one piece of bro science that is actually (in part) supported by real science smile

Well done, Jacko - those lifts with proper form are nothing to be sniffed at.

My workout last night:

Landmine 1 arm press: 52.5kg x 5,5,5
Romanian DL: 95kg x 10,8,8
Pendlay Row: 5 x 82.5kg, 85kg, 82.5kg

Curls & ab stuff to finish.

Last workout of this cycle. I'll do a test day on Saturday.


Johnny

9,652 posts

283 months

Thursday 21st September 2017
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Decent back session yesterday afternoon, found it tough going...

Pull Ups 6x3
Lat Pulldown (Plates) 3x8@120kg, 2x6@140kg, 2x10@100kg
BOR 5x10@ 60kg (really feeling these in my lower back after beltless deads recently)
Upper Back Machine 5x10@65kg (full stack)
V Bar Narrow Grip cable Pulldowns 5x8@55kg
Reverse Cable Cross 5x8@6.25kg/side

sc0tt

18,032 posts

200 months

Thursday 21st September 2017
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I have joined another gym today.

Ordered 5kg of whey protein, 24 protein bars and some creatine tablets.

I will be following this plan.

http://www.muscleandfitness.com/workouts/workout-r...

Can anyone give that a quick look over and make any suggestions?

Thanks

Burwood

18,709 posts

245 months

Thursday 21st September 2017
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solid newbie program. my only comment would be, why the creatine. and protein bars are just a waste of time. Probably full of sugar, you can make your own.

You can't go wrong though so crack on. smile

chris watton

22,477 posts

259 months

Thursday 21st September 2017
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Burwood said:
solid newbie program. my only comment would be, why the creatine. and protein bars are just a waste of time. Probably full of sugar, you can make your own.

You can't go wrong though so crack on. smile
I think creatine powder would be better, too.

Program looks OK, but I would alternate between DB and BB each session for OH Press and Bench Press.

ORD

18,086 posts

126 months

Thursday 21st September 2017
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That programme looks pretty bad to me, to be blunt. No idea why a beginner should be doing any calf isolation work or using machines for leg exercises, and crunches are pretty much a sure-fire sign that the person writing the programme hasn't read any exercise science for 10+ years. They're pretty much the stupidest thing you can do in the gym (aside from using a bosu ball).

What's wrong with Starting Strength?

sc0tt

18,032 posts

200 months

Thursday 21st September 2017
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starting strength?

Thank you for the comments others. Fair point on the protein bars.

ORD

18,086 posts

126 months

Thursday 21st September 2017
quotequote all
sc0tt said:
starting strength?

Thank you for the comments others. Fair point on the protein bars.
Google it smile Mark Rippetoe's beginner programme. Very simple. Ridiculously effective if followed properly (by all accounts).

You could also do a slight variation like this, alternating Workout A and Workout B with at least a day of rest between them.

Workout A

Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press
5 sets of 5 reps.
2 minutes rest between sets.

Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

Workout B

Deadlifts
3 sets of 5 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

The main points that I would emphasise are that you dont need isolation work when you start out, and you dont need loads of different exercises. If your core isnt blasted from pull ups, deadlifts and squats, you are doing something wrong. If your triceps arent blasted from bench press and OHP, you're doing something wrong.

Others may disagree, but I think the science is pretty clear that beginners should optimally do short full body workouts about 3-4 times per week and should focus on big compound lifts. Beginners (as long as they are quite young) can adapt very quickly so just need to get a lot of stimulus to a lot of muscles as quickly as possible and then go home.

chris watton

22,477 posts

259 months

Thursday 21st September 2017
quotequote all
ORD said:
sc0tt said:
starting strength?

Thank you for the comments others. Fair point on the protein bars.
Google it smile Mark Rippetoe's beginner programme. Very simple. Ridiculously effective if followed properly (by all accounts).

You could also do a slight variation like this, alternating Workout A and Workout B with at least a day of rest between them.

Workout A

Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press
5 sets of 5 reps.
2 minutes rest between sets.

Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

Workout B

Deadlifts
3 sets of 5 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

The main points that I would emphasise are that you dont need isolation work when you start out, and you dont need loads of different exercises. If your core isnt blasted from pull ups, deadlifts and squats, you are doing something wrong. If your triceps arent blasted from bench press and OHP, you're doing something wrong.

Others may disagree, but I think the science is pretty clear that beginners should optimally do short full body workouts about 3-4 times per week and should focus on big compound lifts. Beginners (as long as they are quite young) can adapt very quickly so just need to get a lot of stimulus to a lot of muscles as quickly as possible and then go home.
Can't argue with any of that - main compounds are where it's at, anything else is pretty superfluous, especially for beginners. Just start light, concentrate on proper form and range of movement and slowly work upwards in weight.

ORD

18,086 posts

126 months

Thursday 21st September 2017
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Couldn't agree more, Chris.

My best guess is that most beginners stall out and give up because they rushed up to still relatively modest weights with bad form and then couldn't progress (because of bad form). Much better to spend a few weeks with very light weights.

I think almost all the guys (and it is most of the guys at my local gym) bench pressing 60kg raced up to that weight and have been stuck there for years.

sc0tt

18,032 posts

200 months

Thursday 21st September 2017
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Thank you both. I will look into this. 11 weeks until my holiday and i believe I can make good progress if nothing else just adding bulk.

3699 calories in today just with food, no supplements.

mcelliott

8,626 posts

180 months

Thursday 21st September 2017
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Ok from me, last night big big session on Zwift, 40km warm up then a fairly hard chain gang on it, managed to snaffle the green sprint jersey.

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

Then a 10 mile time trial - absolutely mullered my legs, and everything else for that matter. biggrin Result below. Prior to this, 150 pull ups, same amount of pull ups tonight, preceded by a recovery ride on the road with the Thursday crew. Only 40km but over 600m of climbing. Gym tomorrow, really looking forward to that, then a night time sportive event on Saturday (bike).

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

Edited by mcelliott on Thursday 21st September 22:11

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