What training are you doing/have you done today? (Vol.3)
Discussion
Awesome result hms.
Was a quiet weekend for me really but my long run yesterday was a good session.
10km @ 6:00/km
9km @ 5:05/km (target half m pace)
Felt incredibly strong during the 9km rep, busted up my foot due to rubbing and then blisters. Had all the warning signs but it came to a head yesterday 5km into the run. New shoes ordered last night, don’t want something like that messing up the training plan.
Was a quiet weekend for me really but my long run yesterday was a good session.
10km @ 6:00/km
9km @ 5:05/km (target half m pace)
Felt incredibly strong during the 9km rep, busted up my foot due to rubbing and then blisters. Had all the warning signs but it came to a head yesterday 5km into the run. New shoes ordered last night, don’t want something like that messing up the training plan.
Chest and arms.
Flat dumbell press
35kg x 9, 8 30kg x 9, 9, 27.5kg x 10, 25kg x 10, 22.5kg x 13.
Dumbell skull crushers hammer grip 3 x 10
Incline dumbell curl 12.5kg x 10, 15kg x 9, 15kg x 5, 5, 5
Feet up close grip barbell 60kg x 10, 10, 6, 4
Straight bar cable push down 1 set 21s
Straight bar cable curls 1 set 21s
Daughter met me at gym 05.30 which was nice.
Flat dumbell press
35kg x 9, 8 30kg x 9, 9, 27.5kg x 10, 25kg x 10, 22.5kg x 13.
Dumbell skull crushers hammer grip 3 x 10
Incline dumbell curl 12.5kg x 10, 15kg x 9, 15kg x 5, 5, 5
Feet up close grip barbell 60kg x 10, 10, 6, 4
Straight bar cable push down 1 set 21s
Straight bar cable curls 1 set 21s
Daughter met me at gym 05.30 which was nice.
Another 3 weeks of training and into a deload week again.
Probably the best 3 weeks of training on the bike. I moved from more base work to Vo2 max after my training software accepted my base is where it needs to be for now. Looking at a 3-6% increase in power from this block and I can really feel it.
Weights are all up other than pull-ups as well.
Probably the best 3 weeks of training on the bike. I moved from more base work to Vo2 max after my training software accepted my base is where it needs to be for now. Looking at a 3-6% increase in power from this block and I can really feel it.
Weights are all up other than pull-ups as well.
Today, full body workout, heavy weighted finger tip pull ups, set of 5 with 20kg, then weighted dips with 45kgs, then leg extensions going down to full stack then drop sets all the way up to 3 from the top, then straight into 30 reps with 60kg on the squat quads were on fire.
Cold miserable walk down to the beach in torrential rain for my swim, then Stage 6 on Zwift, only the short one today as Mondays are just recovery, so happy to get in the lead break and just sit in, 11th from 600 without going any where near into the red.
Legs have always been a lagging body part with all the CV work I do but over the years they are coming up, albeit slowly.
Cold miserable walk down to the beach in torrential rain for my swim, then Stage 6 on Zwift, only the short one today as Mondays are just recovery, so happy to get in the lead break and just sit in, 11th from 600 without going any where near into the red.
Legs have always been a lagging body part with all the CV work I do but over the years they are coming up, albeit slowly.
Slightly different workouts for next three months or so, more based on 'aesthetics', delts, chest, arms, back. Split is delts and arms, chest and back, 4 different workouts in total, training all twice a week with a leg session in the middle. Thinking is that training these muscle groups with targeted exercises rather than big compounds works them, but does not bring about systemic fatigue, recovery should be ok; but we will see how that works! Only compound really will be barbell press.
Today.
EZ bar curls 15 x 4 sets
Ez bar cable curls 12 x 4 sets
Cable cross over lateral raises 15 x 4 sets
Overhead single arm cable crossover 12 x 4 sets
Close grip inverted skull crushers 8 x 4 sets
Tricep cable rope pushdown down 12 x 4 sets
Still same slow neg, pause but been training same workout since mid last year so gonna run something different for a while.
16st 1.8lb this morning. Hope to break into the 15s over next three weeks or so. 15st 7lb the target
Today.
EZ bar curls 15 x 4 sets
Ez bar cable curls 12 x 4 sets
Cable cross over lateral raises 15 x 4 sets
Overhead single arm cable crossover 12 x 4 sets
Close grip inverted skull crushers 8 x 4 sets
Tricep cable rope pushdown down 12 x 4 sets
Still same slow neg, pause but been training same workout since mid last year so gonna run something different for a while.
16st 1.8lb this morning. Hope to break into the 15s over next three weeks or so. 15st 7lb the target
Edited by biggbn on Tuesday 10th February 06:47
Edited by biggbn on Tuesday 10th February 08:21
Its Just Adz said:
Your weight is coming down really well mate!!
I've done 1.25 hours treadmill this morning.
Not in work today as taking my mum to hospital for some results, so positive thoughts only!!
Gonna go NLG after dinner to train, so Dan & Glenn if you're in I might bump into you.
Thanks man. Seems to plateau then drop several pounds. That said, I really feel I know my body better now and seeing the differences makes being diligent much easier. I've done 1.25 hours treadmill this morning.
Not in work today as taking my mum to hospital for some results, so positive thoughts only!!
Gonna go NLG after dinner to train, so Dan & Glenn if you're in I might bump into you.
Looking great fella.
Today, really good shoulder session and a bit of back, 135 kg on the hammer strength, six reps felt very straight forward, could have eked out more but shoulder still very sore but I’m super happy with that, then a few sets doing rope pull ups before a big single effort using 60kg of plates which is a big PB.
Then stage 6 of the tour du Zwift long version, 36km done with an average speed of just under 47kph with climbing as well, that’s the fastest I’ve ever been on this platform, 17th from 590 starters and 107th out of 52000 on the all time rankings, fab day.
Today, really good shoulder session and a bit of back, 135 kg on the hammer strength, six reps felt very straight forward, could have eked out more but shoulder still very sore but I’m super happy with that, then a few sets doing rope pull ups before a big single effort using 60kg of plates which is a big PB.
Then stage 6 of the tour du Zwift long version, 36km done with an average speed of just under 47kph with climbing as well, that’s the fastest I’ve ever been on this platform, 17th from 590 starters and 107th out of 52000 on the all time rankings, fab day.
ksed.Not much at the moment. I have fallen into a lazy spell. Tennis is too infrequent because of the weather and MTB is out of the question until probably Easter.
A bit of walking. Press ups / planks before breakfast, which doesn't happen for at least 2 hours after getting up. Apparently it's a decent combo, not sure why.
I haven't put on any weight yet so that's good although the distribution of weight might not be as "optimised" as it was 6 months ago
A bit of walking. Press ups / planks before breakfast, which doesn't happen for at least 2 hours after getting up. Apparently it's a decent combo, not sure why.
I haven't put on any weight yet so that's good although the distribution of weight might not be as "optimised" as it was 6 months ago
Its Just Adz said:
Your weight is coming down really well mate!!
I've done 1.25 hours treadmill this morning.
Not in work today as taking my mum to hospital for some results, so positive thoughts only!!
Gonna go NLG after dinner to train, so Dan & Glenn if you're in I might bump into you.
Hope all went well for your mum Adz. Take care. I've done 1.25 hours treadmill this morning.
Not in work today as taking my mum to hospital for some results, so positive thoughts only!!
Gonna go NLG after dinner to train, so Dan & Glenn if you're in I might bump into you.
Back to it tonight. No nutrition or training plan this week so I'll just be light in the gym, bringing in some of the movements for the next comp and focussing on some recovery exercises. Will also be practising some new techniques e.g. split jerking the log. Went a bit wild with food on Monday but back to normal from yesterday. Apparently I'll be moving from an insulin sensitivity phase into more of a fuelling phase so should see some decent strength gains over the next few weeks.
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