What training are you doing/have you done today? (Vol.3)

[biggbn]

Went to work gym. It was awful. Lovely gym but zero ventilation, a dozen people, hot, sweaty. Quick walk through, bent rows, single arm rows, bent over pull downs, barbell curls, reverse flys, incline bench.

[Its Just Adz]

Mr Roper said:

You've been doing the daily 100 sit ups for a while now....Noticeable benefits?

Yea I've kept them in since October. Not daily, but in every training session.
Massive difference. I've never in my 45 years had visible abs. Now I do. I'm leaner too, but I can see and feel a difference from hitting them hard.

Today, no treadmill, had extra 45 in bed.
Push after work.

dB laterals into rope pushdown x 3
Seated cable fly x 3
Smith shoulder press - 70kg x 10, 90kg x 8, 100kg x 8
Bench press - 50kg x 12, 60kg x 12, 90kg x 8
75 situps
45 knee raises

[mcelliott]

Today, shoulders on the hammer strength, short and sharp, 8 sets working up to 143kg for 6 which is pb for weight and reps so super happy, didn’t fk around with anything else and besides the crash was pretty heavy after my double espresso and chunk of 100% dark choccy.

Then Zwift, shorter stage 3 on tour du Zwift, 8th from 600 stayed with the lead group of 12 to the finish got smoked in the sprint, not bothered as the work was done.

[Its Just Adz]

Double espresso, nice.
I've cut my caffeine intake down since I said I was having trouble sleeping. It seems to be helping.

[mcelliott]

Its Just Adz said:

Double espresso, nice.
I've cut my caffeine intake down since I said I was having trouble sleeping. It seems to be helping.

Nice one, coffee is a huge vice for me, ten cups a day easy!

[Mr Roper]

100% dark chocolate is proper grim. Real nasty stuff. Fair do’s.

Tonight’s upper…

Lat pulldown - 3 x 15
Seated DB OHP - 3 x 10
Incline chest supported DB row - 4 x 12
Pec deck - 3 x 12
Seated chest supported row (Cybex) - 3 x 12
Lat raise machine - 3 x 12
Straight arm cable pulldown - 3 x 15

[mcelliott]

Currently listening to Dorian Yates talking talking to Andrew Huberman, about training and life, worth a listen for anyone into health and fitness and errr drug taking

[MaxFromage]

Yes some interesting stuff. I'm certainly with him on the recovery.


I'm back at it after a deload week, both cycling and weights.

Legs are the best they've been and weighted dips are a few reps up. The same for bench. I'm down a rep or so on pull ups, but to be fair I don't think I'd worked hard enough before the deload. Reps are getting too high so I'll move to weighted for the pull ups.

[Its Just Adz]

mcelliott said:

Currently listening to Dorian Yates talking talking to Andrew Huberman, about training and life, worth a listen for anyone into health and fitness and errr drug taking

I listened to that other day on a long drive, was brilliant.
To be fair, I'd listen to anything with Dorian in, he's a very interesting chap.

[Bairn]

Yesterday was 4x10 min rounds

Push press

Cable curls & kettlebell ab crunch

DB split squat & sled push

KB swings & plank pull throughs


2.1k club swim in the evening

[biggbn]

Its Just Adz said:

mcelliott said:

Currently listening to Dorian Yates talking talking to Andrew Huberman, about training and life, worth a listen for anyone into health and fitness and errr drug taking

I listened to that other day on a long drive, was brilliant.
To be fair, I'd listen to anything with Dorian in, he's a very interesting chap.

I love listening to him, but was a little saddened when I heard the whole interview he did with True Geordie..seemed to me as if some of his recreational 'research' had taken him down some deep rabbit holes and at times he sounded like a tin foil hat conspiracy theorist...but on training and nutrition etc? Few better than Yates to listen to. My all time favourite bodybuilder

[mcelliott]

biggbn said:

Its Just Adz said:

mcelliott said:

Currently listening to Dorian Yates talking talking to Andrew Huberman, about training and life, worth a listen for anyone into health and fitness and errr drug taking

I listened to that other day on a long drive, was brilliant.
To be fair, I'd listen to anything with Dorian in, he's a very interesting chap.

I love listening to him, but was a little saddened when I heard the whole interview he did with True Geordie..seemed to me as if some of his recreational 'research' had taken him down some deep rabbit holes and at times he sounded like a tin foil hat conspiracy theorist...but on training and nutrition etc? Few better than Yates to listen to. My all time favourite bodybuilder

Yeah he’s done some wild things with drugs and I certainly don’t agree with some of his views, but that aside he’s the one that got me into weight training when I picked up my first Flex magazine back in 1991

[biggbn]

Decent shoulder session, big drop in weights working in 15 rep range.

Seated dumbell press
25kg x 15, 8
20kg x 12, 3
15kg x 15, 3 sets.

Reverse grip front plate shrug x 15
Overhand front plate grip x 15

Cable crossover front lateral raises
Rear crossover lateral raises
Crossover front raises
Cable rear fly

All of above 21s

Single arm Cable lateral raise, bit more weight, 21s each side.

Shoulders pumped after above. Zero niggles which is my main concern.

I plan on training shoulders and chest twice a week now, one workout 15 rep range, one 5-8. Lets see how this works out.

[horsemeatscandal]

Really good pressing session last night. Weight has plateaued following increase in carbs which should hopefully see me realise some nice strength gains by the end of next week. It's all very exciting.

Will listen to that Yates podcast today. Alternative view: I like Yates' crackpot theories and he'll carry the podcast because Huberman is as dull as ditch water.

[Bobberoo]

Had a cold all week, but decided I needed to do some exercise today.
3x15 bath side tricep dips
3x20 sit ups
3x20 press ups
3x20 squats
30 minutes exercise bike

[Bairn]

6km lunchtime run , easy pace.
Coming to the end of a deload week and not feeling particularly refreshed. The S&C session yesterday morning is taking a toll on the body, probably proves the point that I should be focusing on it more - which will be the plan the next while.

[mcelliott]

Today, full body workout, so 2 sets of 20 with 100kg squats, then 5 sets 5 with 100kg incline bench then 5 sets of 12 three fingered pull ups.

Then another version of stage 3 tour du Zwift, crazy fast from the gun as per usual, lots of climbing in this one, legs did feel a little heavy but soon came around, got in an early escape with 10 others and stayed away for the entire race, 8th from 400 starters, happy with today’s efforts.

[Its Just Adz]

40 mins treadmill this morning and but of ab work.
On track to hit lowest BW weight I can remember next week.

[biggbn]

Second chest and arms session of week.

Incline dumbell press
35 x 12, 27.5 x 15 (9, 4, 2), 20 x 15 (three sets).

(I must be all 'fast twitch' muscle after training heavy, explosive for so long as I have zero stamina for reps. I'd erroneously thought I'd smash through 3 sets of 15 with the 35s....d'oh....)

Lying dumbell curls 3 sets 10

Cable station.
Rope pushdown downs 2 sets 12
Straight bar pushdown downs 2 sets 12

Rope curls set 21s
Straight bar curls 21s

Seated triceps push down stack to failure

Bilateral cable curls set 21s

Standing cable fly set of 10 to finish.

Trained with daughter who looked at me as if she wanted to kill me during work sets and says she has never felt her muscles work like this in the gym before. She is 32.

[Its Just Adz]

Nice big session that mate!!

I've took myself out for a walk, headed off and said to wife I'll call you in a few hours to pick me up.

I managed 10.5 miles, could have kept going but she was getting me on way to visit her dad.
Legs feel very pumped!