What training are you doing/have you done today? (Vol.3)
Discussion
horsemeatscandal said:
Mr Roper said:
Mission accomplished Now to quote a certain X-Wing fighter pilot. Stay on target!
Well done fella.
Thanks mate. Not really sure what to do now but I'm guessing probably "as I'm told".Well done fella.
Warm up erg (15mins), then Single sculling in the rain at temp of 3C. About 75 minutes work at moderate intensity (heart rate ~140). Zone 4 for me.
Rate low but pressure about 3/4 perceived (wrt long-distance race effort).
A long way to go to decent performance level, which will need big improvements in flexibility and technique. Also the right balance between strength and aerobic training. I'm finding it quite easy to make strength gains, but the cost is less aerobic work leading to declines in sustainable power in any given zone.
Peak power is probably higher, but sustained power is what's needed.
Rate low but pressure about 3/4 perceived (wrt long-distance race effort).
A long way to go to decent performance level, which will need big improvements in flexibility and technique. Also the right balance between strength and aerobic training. I'm finding it quite easy to make strength gains, but the cost is less aerobic work leading to declines in sustainable power in any given zone.
Peak power is probably higher, but sustained power is what's needed.
911hope said:
Warm up erg (15mins), then Single sculling in the rain at temp of 3C. About 75 minutes work at moderate intensity (heart rate ~140). Zone 4 for me.
Rate low but pressure about 3/4 perceived (wrt long-distance race effort).
A long way to go to decent performance level, which will need big improvements in flexibility and technique. Also the right balance between strength and aerobic training. I'm finding it quite easy to make strength gains, but the cost is less aerobic work leading to declines in sustainable power in any given zone.
Peak power is probably higher, but sustained power is what's needed.
Sounds nasty, must take some dedication to do that in the cold.Rate low but pressure about 3/4 perceived (wrt long-distance race effort).
A long way to go to decent performance level, which will need big improvements in flexibility and technique. Also the right balance between strength and aerobic training. I'm finding it quite easy to make strength gains, but the cost is less aerobic work leading to declines in sustainable power in any given zone.
Peak power is probably higher, but sustained power is what's needed.
Decided that I'm going to rejoin a local gym to train at in the mornings and keep the grip stuff in my garage for that specific training; the rest is now for sale if anyones interested and local to Preston, Lancs to collect
Dumbbells: 10, 12.5, 15, 17.5, 20, 25, 30, 32.5 and 35kg pairs as pictured and the 100kg Mirafit / Gym Master olympic spec bumper plates + the weight tree (5xs, 10s, 15s 20s) set
Drop me a DM if they're of interest to you; they need to be collected
Dumbbells: 10, 12.5, 15, 17.5, 20, 25, 30, 32.5 and 35kg pairs as pictured and the 100kg Mirafit / Gym Master olympic spec bumper plates + the weight tree (5xs, 10s, 15s 20s) set
Drop me a DM if they're of interest to you; they need to be collected
but definitely took some good learning away. Farmers is easily my best event. Anything static is not, but I knew that. First time training this year. Slightly different workouts.
Shoulders and back today, dropped weights a bit.
Seated dumbell press superset with bent over rope pull downs.
3 sets
Low incline front raises superset with lying dumbell pull over.
3 sets.
Barbell high incline front press 3 sets. (Could not superset with pull downs as knee too sore to brace under the pad)
Front cable lateral raises, rear lateral cable raises, front cable crossover raises, rear cable fly all 21s.
Could not raise arms after this...
Nice wee session, decent pump. Had wanted to finish with three sets of bent barbell rows but time caught me.
Going to try and train shoulders and back x 2, chest and arms x 2, lower back and legs x 1 weekdays incorporating supersets to keep the tempo up and improve overall fitness.
All of above exercises were my 'new' protocol, slow neg, paused at bottom.
Good to be back. Lets get into the 15st range within next three months.
Shoulders and back today, dropped weights a bit.
Seated dumbell press superset with bent over rope pull downs.
3 sets
Low incline front raises superset with lying dumbell pull over.
3 sets.
Barbell high incline front press 3 sets. (Could not superset with pull downs as knee too sore to brace under the pad)
Front cable lateral raises, rear lateral cable raises, front cable crossover raises, rear cable fly all 21s.
Could not raise arms after this...
Nice wee session, decent pump. Had wanted to finish with three sets of bent barbell rows but time caught me.
Going to try and train shoulders and back x 2, chest and arms x 2, lower back and legs x 1 weekdays incorporating supersets to keep the tempo up and improve overall fitness.
All of above exercises were my 'new' protocol, slow neg, paused at bottom.
Good to be back. Lets get into the 15st range within next three months.
Edited by biggbn on Monday 19th January 07:11
"Official" weekly weigh-in of 90.9 this morning. A kilo on since Saturday, probably on account of 2 venison pies and a serious amount of potatoes and butter on Saturday night.
I've a feeling my training and nutrition will be slightly different this next couple of weeks.
Might hit something tasty on deadlifts this week.
No training today. Feeling a bit goosed after a 3 hour session and 6 hours driving yesterday.
I've a feeling my training and nutrition will be slightly different this next couple of weeks.
Might hit something tasty on deadlifts this week.
No training today. Feeling a bit goosed after a 3 hour session and 6 hours driving yesterday.
Yesterday, super easy leg spin to the coffee shop with my wife first thing, 33kph avg, just good to get out on the road for a change even though the weather was s
t, then a very solid 100km group ride on Zwift done in 2hrs 17 minutes, then straight into the sea to cool down to end a very good week of training.
t, then a very solid 100km group ride on Zwift done in 2hrs 17 minutes, then straight into the sea to cool down to end a very good week of training.Took my daughter to the gym on Sunday just for a walk through of what to do and correct poor form etc as she is starting to train in my gym. We were there maybe 45 mins, did some very light stuff to show her the ropes and she text this morning saying she is agony 
Amazing the difference slowing everything down makes....
Amazing the difference slowing everything down makes....biggbn said:
Took my daughter to the gym on Sunday just for a walk through of what to do and correct poor form etc as she is starting to train in my gym. We were there maybe 45 mins, did some very light stuff to show her the ropes and she text this morning saying she is agony Amazing the difference slowing everything down makes....
Oh yea I bet, especially if she's not used to it! Amazing the difference slowing everything down makes....Can't beat the feeling of DOMS, it's earnt.
Ive done 30 mins treadmill this morning. Not had time after work for gym.
Its Just Adz said:
biggbn said:
Took my daughter to the gym on Sunday just for a walk through of what to do and correct poor form etc as she is starting to train in my gym. We were there maybe 45 mins, did some very light stuff to show her the ropes and she text this morning saying she is agony Amazing the difference slowing everything down makes....
Oh yea I bet, especially if she's not used to it! Amazing the difference slowing everything down makes....Can't beat the feeling of DOMS, it's earnt.
Ive done 30 mins treadmill this morning. Not had time after work for gym.
Chest and arms
Incline dumbell 5 sets
Straight bar tricep push downs
Lying dumbell curls
Standing behind neck ez bar tricep press
Cable curls bilateral 21s.
I'm sticking with this type of workout but I am going to have the courage to drop the weight and work in the 15 plus rep range from today. Weightlifting is now an aesthetic experiment for me and regardless how I use the muscles, I might lose strength but that will be temporary, I won't lose the fibres themselves and I'm thinking a term (3 months) of high reps might blast them full of blood every day, help with overall fitness and the shock might promote further growth as I continue (hopefully) dropping weight. Will enable me to go closer to absokute failure (partials etc...) with less weight so less chance of injury which I am becoming ever more mindful about. The only exercise I will continue in the 5-10 rep range will likely be deadlifts once my knee is better.
Have a great day all, peace and love, gbn x
Incline dumbell 5 sets
Straight bar tricep push downs
Lying dumbell curls
Standing behind neck ez bar tricep press
Cable curls bilateral 21s.
I'm sticking with this type of workout but I am going to have the courage to drop the weight and work in the 15 plus rep range from today. Weightlifting is now an aesthetic experiment for me and regardless how I use the muscles, I might lose strength but that will be temporary, I won't lose the fibres themselves and I'm thinking a term (3 months) of high reps might blast them full of blood every day, help with overall fitness and the shock might promote further growth as I continue (hopefully) dropping weight. Will enable me to go closer to absokute failure (partials etc...) with less weight so less chance of injury which I am becoming ever more mindful about. The only exercise I will continue in the 5-10 rep range will likely be deadlifts once my knee is better.
Have a great day all, peace and love, gbn x
Edited by biggbn on Tuesday 20th January 06:28
Full recovery day yesterday, just a couple of short walks.
New nutrition phase starts today, basically different/more carbs.
I've knocked the idea of a heavy pull this week on the head now my plan's come in. The overall volume but also the weight on my deads this week is down which feels like it's foreshadowing something for next week.
Deads tonight then. Usual set of exercises except the pause has been taken out of my deficit deads and my good mornings are lighter and deeper.
Have a good one folks.
New nutrition phase starts today, basically different/more carbs.
I've knocked the idea of a heavy pull this week on the head now my plan's come in. The overall volume but also the weight on my deads this week is down which feels like it's foreshadowing something for next week.
Deads tonight then. Usual set of exercises except the pause has been taken out of my deficit deads and my good mornings are lighter and deeper.
Have a good one folks.
Went to have a look at Next Level gym today here in Preston (literally 5mins from my doorstep when traffics quiet)
In all honesty it's an amazing set up and I will be joining; hoping to get there later this week; yesterday and today haven't been good days - thinking I'll go around 0715 in the morning; 15mins on the walker and 30mins training and that'll be me done
The equipment looks to be excellent; dumbbells up to 75kg and a superb, specific leg room too, which for me means I'll be able to isolate my legs and hopefully not be in too much pain, more so seeing as I cannot squat or deadlift
In all honesty it's an amazing set up and I will be joining; hoping to get there later this week; yesterday and today haven't been good days - thinking I'll go around 0715 in the morning; 15mins on the walker and 30mins training and that'll be me done
The equipment looks to be excellent; dumbbells up to 75kg and a superb, specific leg room too, which for me means I'll be able to isolate my legs and hopefully not be in too much pain, more so seeing as I cannot squat or deadlift
danb79 said:
Went to have a look at Next Level gym today here in Preston (literally 5mins from my doorstep when traffics quiet)
In all honesty it's an amazing set up and I will be joining; hoping to get there later this week; yesterday and today haven't been good days - thinking I'll go around 0715 in the morning; 15mins on the walker and 30mins training and that'll be me done
The equipment looks to be excellent; dumbbells up to 75kg and a superb, specific leg room too, which for me means I'll be able to isolate my legs and hopefully not be in too much pain, more so seeing as I cannot squat or deadlift
Dan, this is fantastic news. 75kg dumbells!! I'd love a go with them for single arm rows...and I'd have loved a go for incline press back in the day!! Enjoy brother man, take care. Peace and love, gbn xIn all honesty it's an amazing set up and I will be joining; hoping to get there later this week; yesterday and today haven't been good days - thinking I'll go around 0715 in the morning; 15mins on the walker and 30mins training and that'll be me done
The equipment looks to be excellent; dumbbells up to 75kg and a superb, specific leg room too, which for me means I'll be able to isolate my legs and hopefully not be in too much pain, more so seeing as I cannot squat or deadlift
danb79 said:
Went to have a look at Next Level gym today here in Preston (literally 5mins from my doorstep when traffics quiet)
In all honesty it's an amazing set up and I will be joining; hoping to get there later this week; yesterday and today haven't been good days - thinking I'll go around 0715 in the morning; 15mins on the walker and 30mins training and that'll be me done
The equipment looks to be excellent; dumbbells up to 75kg and a superb, specific leg room too, which for me means I'll be able to isolate my legs and hopefully not be in too much pain, more so seeing as I cannot squat or deadlift
It's a fantastic gym, best equipment I've ever used. Did you see the retro corner with the old Nautilus stuff? In all honesty it's an amazing set up and I will be joining; hoping to get there later this week; yesterday and today haven't been good days - thinking I'll go around 0715 in the morning; 15mins on the walker and 30mins training and that'll be me done
The equipment looks to be excellent; dumbbells up to 75kg and a superb, specific leg room too, which for me means I'll be able to isolate my legs and hopefully not be in too much pain, more so seeing as I cannot squat or deadlift
Wish it was closer to home for me, I'd be in everyday.
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