What training are you doing/have you done today? (Vol.3)
Discussion
Update:
Body weight has been stable at 182lb for the past 2 weeks (even after a big feed day, no BJJ for a couple of weeks and 50% less gym cardio)
Though a small increase, from 1580 to 1850kcals (from extra carbs) my energy, strength and endurance is taking off. Body is slowly filling out, feel less brittle and zero fat increase.
PT wants to add more cals this weekend as I'm reacting better than expected. I'm guessing 2000-2050 will be the next jump.
Really happy with this reverse diet and the new training program. I was running on fumes, so much so that it became normal. These calculated changes to my diet, although slight, are like night and day in how I feel now.
Hoping when this reverse is done I'll be comfortably at the high 2000's maintenance, maybe more.
Focus is upper chest, lats, delts, mid back and general all over thickness. The new plan is 3 x Upper, 2 x Lower will do just that. I like everything on the plan except the Bulgarian split squats, obvs.
Body weight has been stable at 182lb for the past 2 weeks (even after a big feed day, no BJJ for a couple of weeks and 50% less gym cardio)
Though a small increase, from 1580 to 1850kcals (from extra carbs) my energy, strength and endurance is taking off. Body is slowly filling out, feel less brittle and zero fat increase.
PT wants to add more cals this weekend as I'm reacting better than expected. I'm guessing 2000-2050 will be the next jump.
Really happy with this reverse diet and the new training program. I was running on fumes, so much so that it became normal. These calculated changes to my diet, although slight, are like night and day in how I feel now.
Hoping when this reverse is done I'll be comfortably at the high 2000's maintenance, maybe more.
Focus is upper chest, lats, delts, mid back and general all over thickness. The new plan is 3 x Upper, 2 x Lower will do just that. I like everything on the plan except the Bulgarian split squats, obvs.
Still not training. Struggling with ongoing cold symptoms and stomach issues keeping me awake, general uncomfortable feeling rather than pain. Weight a few grams over 17st last two days so into the 16s looking doable before Christmas. Bit of a vicious circle though, feeling s
t so not training, not training so no appetite, dodgy guts so no appetite, no grub so no energy, no energy, symptoms last longer. Think I will have a weekend of egg on toast and protein with water. Could be a bug, could be Mj; I moved up a dose and this stomach issue has only been since my third dose at new dose...time will tell...
Have a brilliant Friday all, and a cracking weekend, peace and love, gbn x
t so not training, not training so no appetite, dodgy guts so no appetite, no grub so no energy, no energy, symptoms last longer. Think I will have a weekend of egg on toast and protein with water. Could be a bug, could be Mj; I moved up a dose and this stomach issue has only been since my third dose at new dose...time will tell...Have a brilliant Friday all, and a cracking weekend, peace and love, gbn x
horsemeatscandal said:
Ah bugger. I had half a feeling it might not be any good.
Adz, I gather it's about the competition itself rather than the competitors. Like a behind-the-scenes type thing, rather than another Generation Iron. Roper will tell you if I'm wrong.
Yeah, focus is mainly on the owners, managers and staff. What goes into setting up the event. Adz, I gather it's about the competition itself rather than the competitors. Like a behind-the-scenes type thing, rather than another Generation Iron. Roper will tell you if I'm wrong.
Last nights upper strength/Hyp..
Lat Pull down: 3 x 12
Seated overhead DB press: 3 x 12
Incline chest supported rows: 4 x 12
Pec Deck chest flys: 3 x 12
Preacher curl machine: 3 x 12
Cable straight arm pulldown: 3 x 15
Another good session in the bag..Felt strong.
Hope you're feel better soon Big man.
Just started a session at another branch of the gym.
There seems to be a profound difference in strength required for equipment according to brand.
The branch I have been regularly going to regularly Life Fitness machines. Pec fly: 55kg, with the option to add a few kilograms but still manage a good 12-15 reps as I'm trying not to bulk up.
The gym I am at rigyt now has TechnoGym equipment. 55kg was impossible and I have had to drop the weight down to 20kg.
There seems to be a profound difference in strength required for equipment according to brand.
The branch I have been regularly going to regularly Life Fitness machines. Pec fly: 55kg, with the option to add a few kilograms but still manage a good 12-15 reps as I'm trying not to bulk up.
The gym I am at rigyt now has TechnoGym equipment. 55kg was impossible and I have had to drop the weight down to 20kg.
CaptainScarlet1967 said:
still manage a good 12-15 reps as I'm trying not to bulk up.
What's the reps got to do with bulking up ?General recommendation is upto 5 reps per set for strength and 5 to 30 for hypertrophy...... bulking, or not, would be dependent on what you eat not how you train
Bluevanman said:
CaptainScarlet1967 said:
still manage a good 12-15 reps as I'm trying not to bulk up.
What's the reps got to do with bulking up ?General recommendation is upto 5 reps per set for strength and 5 to 30 for hypertrophy...... bulking, or not, would be dependent on what you eat not how you train
Kind of based everything off that since then. It has sort of worked, and I hold my hands up to inconsistency in terms of life happening, periods without training, diet inconsistency and so on over the years.
That said, I'd always been advised that in order to achieve a toned rather than larger muscular look, the way to do it is higher reps / more sets on a lesser weight, albeit a weight that offers sufficient resistance. Either I have been ill-advised or I have misunderstood it, or both.
In terms of physique, I have it all there, but it's for the most part 'covered', not morbidly, but by a small 'pinch-able' amount.
Calorie deficit never seems to work in place of cardio, and based on my early gym days and previous results, I have veered back towards doing cardio, whether it means steps/walking and intensive sessions on the cardio machines, with decent results becoming apparent.
Perhaps it is, as you say, to do with diet, but where I have been unable for whatever reason to adhere to a strict diet / calorie count / portion size regime, this has been where cardio has come in.
What I've been keen to avoid is adding size to myself, the need to maintain it and, based on my own experience, the consequences of failure to maintain it.
Advice welcome, of course, especially if any/all of the above sounds wrong on however many levels.
CaptainScarlet1967 said:
Well to put it into context, I first joined the gym aged 17, 21 years ago, and the advice I was given back then as a teenager for gaining muscle size was 8-10 reps and 4 sets on high weight (or exercises like '21s' etc), combined with diet and, to a degree, cardio.
Kind of based everything off that since then. It has sort of worked, and I hold my hands up to inconsistency in terms of life happening, periods without training, diet inconsistency and so on over the years.
That said, I'd always been advised that in order to achieve a toned rather than larger muscular look, the way to do it is higher reps / more sets on a lesser weight, albeit a weight that offers sufficient resistance. Either I have been ill-advised or I have misunderstood it, or both.
In terms of physique, I have it all there, but it's for the most part 'covered', not morbidly, but by a small 'pinch-able' amount.
Calorie deficit never seems to work in place of cardio, and based on my early gym days and previous results, I have veered back towards doing cardio, whether it means steps/walking and intensive sessions on the cardio machines, with decent results becoming apparent.
Perhaps it is, as you say, to do with diet, but where I have been unable for whatever reason to adhere to a strict diet / calorie count / portion size regime, this has been where cardio has come in.
What I've been keen to avoid is adding size to myself, the need to maintain it and, based on my own experience, the consequences of failure to maintain it.
Advice welcome, of course, especially if any/all of the above sounds wrong on however many levels.
I'm just saying going outside your strict rep range will not turn you into The Hulk Kind of based everything off that since then. It has sort of worked, and I hold my hands up to inconsistency in terms of life happening, periods without training, diet inconsistency and so on over the years.
That said, I'd always been advised that in order to achieve a toned rather than larger muscular look, the way to do it is higher reps / more sets on a lesser weight, albeit a weight that offers sufficient resistance. Either I have been ill-advised or I have misunderstood it, or both.
In terms of physique, I have it all there, but it's for the most part 'covered', not morbidly, but by a small 'pinch-able' amount.
Calorie deficit never seems to work in place of cardio, and based on my early gym days and previous results, I have veered back towards doing cardio, whether it means steps/walking and intensive sessions on the cardio machines, with decent results becoming apparent.
Perhaps it is, as you say, to do with diet, but where I have been unable for whatever reason to adhere to a strict diet / calorie count / portion size regime, this has been where cardio has come in.
What I've been keen to avoid is adding size to myself, the need to maintain it and, based on my own experience, the consequences of failure to maintain it.
Advice welcome, of course, especially if any/all of the above sounds wrong on however many levels.
Short session today had no more than an hour in the gym, but very happy with it.
1500m row 6.31 concentrated on keeping my S/R at 24/25 and still managed to be within 10 seconds of my average, usually S/R around 27/28
Trap lifts: 10@122.6kg, 8@142.5kg, 5@162.5kg and 4 @ 150% + bodyweight @172.5kg see video
Single arm dumbbell rows: 12@,30kg, 2x10 @,35kg
Lat pulldown: different machine and concentrating on form 3x10 @60kg
15 minutes exercise bike
1500m row 6.31 concentrated on keeping my S/R at 24/25 and still managed to be within 10 seconds of my average, usually S/R around 27/28
Trap lifts: 10@122.6kg, 8@142.5kg, 5@162.5kg and 4 @ 150% + bodyweight @172.5kg see video
Single arm dumbbell rows: 12@,30kg, 2x10 @,35kg
Lat pulldown: different machine and concentrating on form 3x10 @60kg
15 minutes exercise bike
Bobberoo said:
Short session today had no more than an hour in the gym, but very happy with it.
1500m row 6.31 concentrated on keeping my S/R at 24/25 and still managed to be within 10 seconds of my average, usually S/R around 27/28
Trap lifts: 10@122.6kg, 8@142.5kg, 5@162.5kg and 4 @ 150% + bodyweight @172.5kg see video
Single arm dumbbell rows: 12@,30kg, 2x10 @,35kg
Lat pulldown: different machine and concentrating on form 3x10 @60kg
15 minutes exercise bike
Tried trap bar...once. Really don't like it. Great effort however Bob, keep on truckin'...1500m row 6.31 concentrated on keeping my S/R at 24/25 and still managed to be within 10 seconds of my average, usually S/R around 27/28
Trap lifts: 10@122.6kg, 8@142.5kg, 5@162.5kg and 4 @ 150% + bodyweight @172.5kg see video
Single arm dumbbell rows: 12@,30kg, 2x10 @,35kg
Lat pulldown: different machine and concentrating on form 3x10 @60kg
15 minutes exercise bike
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