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

[AddyT.]

Mr Roper said:

Tonight s chest and triceps..

Rope face pulls - 12/12/12
Incline chest press machine - 10/10/6
Flat bench DB press - 10/10/10
Tricep pushdown machine - 10/10/11
High low cable crossovers a 12/10/10

Shoulder niggle, tried and failed tricep dips. Forearm issues so again, tried and failed DB hammer curls.

Then a 40 min stretch/Pilates session.

Ready for some scran.

Hi there,

Apologies as only joined this thread very recently so am likely missing previous posts about your forearm issues. Just wanted to message as I had issues with my left forearm which went on for months and hammer curls were impossible in the end. Went to my chiropractor and it was an overworked brachialis. He did some sort of witchcraft with a needle in my arm (he did this in two separate visits) and then problem solved. Had to go easy on it for 2-3 weeks. Apologies again as this may not be relevant for your issue but just wanted to mention it in case it helps

[biggbn]

Sobering workout this morning. Legs are very, very weak so need to start hammering them again.

Leg press
Zero weight x 8
40kg x 8
80kg x 8
120kg x5
120kg x 5
Zero weight to failure using myo reps.

Leg extensions, something I have not done in many moons.
3 sets of 8 with hardly any weight
2sets of 5 single leg

Legs super wobbly

Really need to concentrate on this area, going to reintroduce squats for reps, squat machine and leg press for strength and keep leg extensions but light. Neglected them long enough. 3 plates a side on our admittedly heavy LP machine felt like a small planet...

[Its Just Adz]

Have you been skipping legs for a bit mate?
Apologies if you had an injury there, I can't remember....

I went through a period of not training them for ages, simply because I didn't enjoy it.

[biggbn]

Its Just Adz said:

Have you been skipping legs for a bit mate?
Apologies if you had an injury there, I can't remember....

I went through a period of not training them for ages, simply because I didn't enjoy it.

Have ongoing issues with tendinitis in one ankle and damaged knee a month or so ago. I never used to train them, only deadlifts but am now looking at targeting these bigger muscle groups more regularly

[horsemeatscandal]

I need to get back on leg training. Haven't done a full squat in ages. Legs like a sparrer.

[mcelliott]

Yesterday, a hard fought 10th place on the Tour du Zwift stage five (medium distance) got into a lead group of 20 got distanced on a kicker, then closed a 20 second gap, basically a five minute VO2 effort to rejoin, 700 starters so happy with that, been racing 3 or 4 times a week for 4 weeks and my fitness is coming good, resting HR yesterday was 34 so that s a good sign that I’m recovering well.

Edited by mcelliott on Thursday 5th February 09:31

[Mr Roper]

AddyT. said:

Hi there,

Apologies as only joined this thread very recently so am likely missing previous posts about your forearm issues. Just wanted to message as I had issues with my left forearm which went on for months and hammer curls were impossible in the end. Went to my chiropractor and it was an overworked brachialis. He did some sort of witchcraft with a needle in my arm (he did this in two separate visits) and then problem solved. Had to go easy on it for 2-3 weeks. Apologies again as this may not be relevant for your issue but just wanted to mention it in case it helps

Welcome Addy,

Yeah, forearms have been an issue for months...I work around it but it's quite limiting, DB raises are an absolute no go at any weight so I'll use wrist straps and hook up to the cable machine, stuff like that, does the job but still.
I've been consistent with rehab movements which does help but marginally and with no real gain for what I do...I've also been looking into and researching peptides and today I should be receiving my fist delivery...I'm dipping my toe in with capsules rather than going down the local route..Fully aware that this may have little real effect in capsule form but as a staring point it sits better with me.

Sounds like you've had a great result and something I will certainly consider, so thanks for the suggestion!


Biggbn,

Maybe due a re-feed mate....1500kcals per day, everyday for long periods on top of regular lifting gets funky for energy, especially in the big muscle group. My experience was very similar when I was doing the same, utter disbelief at the weight I was moving on leg sessions but it was down to being malnourished, ...You know you and what's best, just throwing another take on it.


eta

Ah, just seen you've been dealing with injuries.

Edited by Mr Roper on Thursday 5th February 09:29

Edited by Mr Roper on Thursday 5th February 10:02

[Bairn]

one of those days when your sitting battling with yourself about getting the training done - but then convince yourself that disciplne will always trump motivation - so get out and get it done.
Ended up one of the best/strongest runs I've had in a while and I am looking forward to the club swim tonight.

Sometimes its just the first step thats the hardest.
Overcome that hurdle.

[Its Just Adz]

Bairn said:

one of those days when your sitting battling with yourself about getting the training done - but then convince yourself that disciplne will always trump motivation - so get out and get it done.
Ended up one of the best/strongest runs I've had in a while and I am looking forward to the club swim tonight.

Sometimes its just the first step thats the hardest.
Overcome that hurdle.

Good to hear it!

I was a bit like that myself. Finished work early and really wasn't feeling heading into the gym, but did and felt so much better for doing it.

45 mins treadmill this morning

Legs after work

Barbell squats 6 sets, finished with 60kg for as many as I could
Quads on fire at this point
4 sets of bw lunges
4 sets calf raises
150 situps

Not the biggest session but did the job

[mcelliott]

Today, shoulders and legs, first up hammer strength, right shoulder very sore still so was very careful in the warm up, got to 3 plates ether side which is 125kg for 15 reps which is a pb for that weight, then 30 reps with 2 each side which is another pb for the weight, then 20 rep squat with 90kgs followed by 5 sets of leg extensions with three quarter stack.

Back on Zwift this evening, no race just a solid solo hour, upped the food intake this week, presently having a love in with M&S smoked salmon on Sourdough.

[biggbn]

Mr Roper said:

AddyT. said:

Hi there,

Apologies as only joined this thread very recently so am likely missing previous posts about your forearm issues. Just wanted to message as I had issues with my left forearm which went on for months and hammer curls were impossible in the end. Went to my chiropractor and it was an overworked brachialis. He did some sort of witchcraft with a needle in my arm (he did this in two separate visits) and then problem solved. Had to go easy on it for 2-3 weeks. Apologies again as this may not be relevant for your issue but just wanted to mention it in case it helps

Welcome Addy,

Yeah, forearms have been an issue for months...I work around it but it's quite limiting, DB raises are an absolute no go at any weight so I'll use wrist straps and hook up to the cable machine, stuff like that, does the job but still.
I've been consistent with rehab movements which does help but marginally and with no real gain for what I do...I've also been looking into and researching peptides and today I should be receiving my fist delivery...I'm dipping my toe in with capsules rather than going down the local route..Fully aware that this may have little real effect in capsule form but as a staring point it sits better with me.

Sounds like you've had a great result and something I will certainly consider, so thanks for the suggestion!


Biggbn,

Maybe due a re-feed mate....1500kcals per day, everyday for long periods on top of regular lifting gets funky for energy, especially in the big muscle group. My experience was very similar when I was doing the same, utter disbelief at the weight I was moving on leg sessions but it was down to being malnourished, ...You know you and what's best, just throwing another take on it.


eta

Ah, just seen you've been dealing with injuries.

Edited by Mr Roper on Thursday 5th February 09:29

Edited by Mr Roper on Thursday 5th February 10:02

Thanks Mr R. Energy levels are ok daily but definitely low in gym. Strength is not important for me just now which is just as well!!...more important is form and mind muscle connection and I really feel I am working my muscles much harder than when I was training hard and heavy. If I can maintain muscle as far as possible whilst losing weight to become more defined but training safer with less weight, thats a win-win which is a massive mind set change for me...

[horsemeatscandal]

No training but was instructed to eat training day food today which was a bit of a slog, in fact I'm still going. Have don't plenty walking though. Also got my nutrition plan for Saturday and Sunday, here's me thinking I could weigh-in then hammer in a massive Five Guys order. Oh boy was I wrong.

If anyone for some reason fancies checking in on me on Sunday, scores are here: https://strengthresults.com/competitionHome/de4682...

I'm hoping to finish somewhere near the top of the bottom half but honestly not that fussed, as long as I hit my own targets than it's a win in my books.

[biggbn]

horsemeatscandal said:

No training but was instructed to eat training day food today which was a bit of a slog, in fact I'm still going. Have don't plenty walking though. Also got my nutrition plan for Saturday and Sunday, here's me thinking I could weigh-in then hammer in a massive Five Guys order. Oh boy was I wrong.

If anyone for some reason fancies checking in on me on Sunday, scores are here: https://strengthresults.com/competitionHome/de4682...

I'm hoping to finish somewhere near the top of the bottom half but honestly not that fussed, as long as I hit my own targets than it's a win in my books.

All the very best man, what an incredible journey you have been on. Peace and love, gbn x

[biggbn]

Tired this morning, poor sleep but shoulders done.

Seated dumbell press 27.5 x 9, 25 x 8, 20 x 10, 17.5 x 10, 15 x 13

Cable station.
Low incline front cable raises underhand 2 x 10, overhand 2 x 10

Bilateral side raises front of body21s
Bilateral side raises behind back 21s (was toasted by now...)
Bilateral front raises 21s

Single arm lateral raise x 10
Single arm high pulley cross body x 10

Done. Weight and reps suffering by this time of week but have done a decent amount over last 7 days. Gonna blitz a few cardio sessions this weekend get nearer to that 100kg mark.

[Mr Roper]

Changed my training program to suit 3 lift sessions per week so last night was a test run...

Flat bench DB press - 10/10/10 (Really enjoying these, getting the DB's in my pits with a pause is humbling)
Lat Pull Down - 8/8/8
Seated neutral close grip cable row - 10/10/10
EZ Bar preacher curl - 8/8/8 (Undecided if this will stay)
Triceps cable extensions - 10/10/10/10 (Going forward I will revert back to incline bench EZ bar extensions into JM press)
Double arm reverse cable fly's - 12/12/12
Stir the pot - 3 x 10 both ways.

[Bairn]

Went to club swim last night hoping for an easy session and got hit with a 750M TT. Got that done in 12:30 though so I’m pretty chuffed with that being honest.

Gym class this morning
3x12 min rounds

BB push press (8,7,6,5 repeat)

Treadmill (14, 12, 10, 8 calories)
DB cleans
Sled pull
Rest

Assault bike (one min per station)
Ski erg
Burpees
Rest

[biggbn]

Mr Roper said:

Changed my training program to suit 3 lift sessions per week so last night was a test run...

Flat bench DB press - 10/10/10 (Really enjoying these, getting the DB's in my pits with a pause is humbling)
Lat Pull Down - 8/8/8
Seated neutral close grip cable row - 10/10/10
EZ Bar preacher curl - 8/8/8 (Undecided if this will stay)
Triceps cable extensions - 10/10/10/10 (Going forward I will revert back to incline bench EZ bar extensions into JM press)
Double arm reverse cable fly's - 12/12/12
Stir the pot - 3 x 10 both ways.

Humbling is the word Mr R. I now do every exercise very slow negative, full pause at the bottom, squeeze at the top, pressing, pulling, everything. Never felt a better mind muscle connection and never felt muscles work so hard or tire so quickly!! Even with LP or squat am now going to 3/4 or 2/3 height rather than lock out so constant tension. It's horrible but feels great when it stops. Squat machine is great for full depth pause and push.

[Mr Roper]

biggbn said:

Humbling is the word Mr R. I now do every exercise very slow negative, full pause at the bottom, squeeze at the top, pressing, pulling, everything. Never felt a better mind muscle connection and never felt muscles work so hard or tire so quickly!! Even with LP or squat am now going to 3/4 or 2/3 height rather than lock out so constant tension. It's horrible but feels great when it stops. Squat machine is great for full depth pause and push.

We share a similar mindset .... The likes of Adz, McE, Dan and yourself (to name a few), have decades of conditioning to support which ever direction you all choose to take. Having that same foundation is something I'm working on but being late to the party means I have to be smart about it.

Quality, longevity, progressive in that order is where I'm at and what I'm focusing on.
Not sure I've ever mentioned it but I'm really into my BJJ and that reinforces the need for quality and longevity.

On that note.....After 6 months working with my PT I decided It was time I took the controls and land the plane myself.

PT want's to make a promo training vid to showcase the new kit, facilities and PT results using myself as the grunt. As you all know, I'm not exactly camera shy so I gladly accepted.

[Bobberoo]

Drove all the way to the gym and there was nowhere to park, so drove all the way home and did the following:
3x20 press ups
3x20 sit ups
3x20 sumo squats
3x10 split squats each leg
30 minutes exercise bike
Not bad for a fat bloke with a BMI of 39.

[Mr Roper]

Bobberoo said:

Drove all the way to the gym and there was nowhere to park, so drove all the way home and did the following:
3x20 press ups
3x20 sit ups
3x20 sumo squats
3x10 split squats each leg
30 minutes exercise bike
Not bad for a fat bloke with a BMI of 39.

Ah, the HMP split....Very effective.

I'd wager then next 10 people you meet today wouldn't be able to do a 1/4 of that at any BMI.