What training are you doing/have you done today? (Vol.3)
Discussion
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.
Sorry pal; just seen thisI'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.
Up in the Highlands this week; Uncle Ni & Aunty Pauline have just landed today, there here now as I've cooked a huge casserole for them all as it's the twins (Dad & Uncle Ni) 75th birthday...
Sorry to be reading re your Mum too pal; hope all is as well as can be
After months of life events getting in the way, I have committed to a new training approach.
High intensity intervals every 2 days, with some supporting weight training.
Intervals are in the form of Norwegian 4x4s on rowing erg, or in the boat. 4 (or 5) x 4mins at >90 max HR, and 3 mins active recovery. (Get HR back down to 75% of max)
Starting from low level of power, this means 240w efforts. (Equates to about 300w cycling, due to energy wasted on the slide (on ergo).
Days in between are recovery /adaptation zone 1,2 for perhaps 1 - 2 hours.or rest.
Will track progress over time, in terms of work power levels and zone 2 power maintainable.
Hopefully it will lead to more speed in the boat.
High intensity intervals every 2 days, with some supporting weight training.
Intervals are in the form of Norwegian 4x4s on rowing erg, or in the boat. 4 (or 5) x 4mins at >90 max HR, and 3 mins active recovery. (Get HR back down to 75% of max)
Starting from low level of power, this means 240w efforts. (Equates to about 300w cycling, due to energy wasted on the slide (on ergo).
Days in between are recovery /adaptation zone 1,2 for perhaps 1 - 2 hours.or rest.
Will track progress over time, in terms of work power levels and zone 2 power maintainable.
Hopefully it will lead to more speed in the boat.
2 back to back sessions tonight…I was the only white belt that stayed for the second session. It was hard going, my brain turned into custard, completely out of my depth, so I spent the next 1.5 hours taking licks. I think I enjoyed, everyone is proper sound, it’s all a bit of a blur to be honest.
Too f
ked to eat dinner so shower and bed.
Broken but happy.
Too f
ked to eat dinner so shower and bed. Broken but happy.
Chest and back
Incline wide grip bench 2 work sets of 9 reps with....60kg...once again humbled. In my prime I was a 180kg incline bench presser. I will be dropping this weight so we can hit sets of 12-15 for 4 sets...rebuild process. (Not sure about these, seem like a recipe for shoulder issues but as the good Doctor says, I can substitute for any pressing motion...likely move to high incline dumbells...?)
Seated chest press 60kg per side 3 sets of 12
Reverse grip pull downs half stack, 4 sets of 12 (one mixed tempo, one myo reps)
Bent over rope pull downs half stack 3 sets 12.
Done. Daughter trained again which was nice. Felt lats and forearms but need more volume for chest. Will tinker.
Incline wide grip bench 2 work sets of 9 reps with....60kg...once again humbled. In my prime I was a 180kg incline bench presser. I will be dropping this weight so we can hit sets of 12-15 for 4 sets...rebuild process. (Not sure about these, seem like a recipe for shoulder issues but as the good Doctor says, I can substitute for any pressing motion...likely move to high incline dumbells...?)
Seated chest press 60kg per side 3 sets of 12
Reverse grip pull downs half stack, 4 sets of 12 (one mixed tempo, one myo reps)
Bent over rope pull downs half stack 3 sets 12.
Done. Daughter trained again which was nice. Felt lats and forearms but need more volume for chest. Will tinker.
Edited by biggbn on Thursday 12th February 07:14
Yesterday, chest and some back, incline bench off the smith, not my favorite movement but a final set of 8 with 110kg was welcome, 8 sets altogether was enough for me to feel properly worked, then 40 bodyweight dips to finish, then some heavy weighted pull ups, single with 60kg, a double with 50kg then 8 with 20kgs, highlight of the workout was my wife doing 3 finger tip pull ups in a row, absolute beast.
This morning, legs, leg extension working down to full stack then right back to the top then a 20 repper on the squat with 100kg, finishing with multiple reps of L sit pull ups holding the L sit position at the top of the movement, try it see how it goes
)
This morning, legs, leg extension working down to full stack then right back to the top then a 20 repper on the squat with 100kg, finishing with multiple reps of L sit pull ups holding the L sit position at the top of the movement, try it see how it goes
)Thanks for the well wishes guys....
Normal service resumed today
45 mins treadmill this morning
Push after work
Cable crossover into close grip press x 3
Seated laterals into skull crusher's x 3
Shoulder press 10/8/8/15 - worked up to 100kg for 8 then dropped to 70kg for 15
Low incline chest press - 12/8/8/15 - similar to shoulders, 110kg for heavy set then dropped back down to rep out
dB front raise - 8/8/8
Forearms - 12/12/12
100 situps
Normal service resumed today
45 mins treadmill this morning
Push after work
Cable crossover into close grip press x 3
Seated laterals into skull crusher's x 3
Shoulder press 10/8/8/15 - worked up to 100kg for 8 then dropped to 70kg for 15
Low incline chest press - 12/8/8/15 - similar to shoulders, 110kg for heavy set then dropped back down to rep out
dB front raise - 8/8/8
Forearms - 12/12/12
100 situps
Also, treated myself to some new scales.
My current bathroom scales seem to fluctuate all over the place. I can literally cough and it says I've put 5lb on.
So bought some Body Smart scales, look impressive, hopefully give an accurate reading.
They also tell me my bodyfat %, though that will be taken with a pinch of salt.
My current bathroom scales seem to fluctuate all over the place. I can literally cough and it says I've put 5lb on.
So bought some Body Smart scales, look impressive, hopefully give an accurate reading.
They also tell me my bodyfat %, though that will be taken with a pinch of salt.
This evening, big hour on Zwift, been chasing my pb time on the coastal crusher route for about 5 weeks, beat it by 9 seconds which was a close call as the route took 58 minutes, average speed of 43kph and a ranking just in the top 2000 out of a quarter of a million, legs are saying enough for today please.
I shall have another go at it when I’m back from a week’s hard training in the Alps just to see the difference in my fitness.
I shall have another go at it when I’m back from a week’s hard training in the Alps just to see the difference in my fitness.
Edited by mcelliott on Thursday 12th February 17:51
Its Just Adz said:
Thanks for the well wishes guys....
Normal service resumed today
45 mins treadmill this morning
Push after work
Cable crossover into close grip press x 3
Seated laterals into skull crusher's x 3
Shoulder press 10/8/8/15 - worked up to 100kg for 8 then dropped to 70kg for 15
Low incline chest press - 12/8/8/15 - similar to shoulders, 110kg for heavy set then dropped back down to rep out
dB front raise - 8/8/8
Forearms - 12/12/12
100 situps
I'd really like to try some light jogging as cardio now. Knees will take it as I've lost weight and I've even bought a (reduced!!) pair of once very expensive Asics runners. I'm just concerned about triggering that bloody tendinitis that has been hampering me for months now. I've got a physio appointment through work on Tuesday so will see what they say. If they give me a tentative go ahead I'll try some treadmill work to kick it off...Normal service resumed today
45 mins treadmill this morning
Push after work
Cable crossover into close grip press x 3
Seated laterals into skull crusher's x 3
Shoulder press 10/8/8/15 - worked up to 100kg for 8 then dropped to 70kg for 15
Low incline chest press - 12/8/8/15 - similar to shoulders, 110kg for heavy set then dropped back down to rep out
dB front raise - 8/8/8
Forearms - 12/12/12
100 situps
Another 'volume' morning, arms and shoulders #2
Ez bar skull crushers 20kg on bar 15 x 4
Standing Ez behind head extensions 10kg on bar 12 x 4
Behind back bilateral cable raises 12 x 4
Single arm cable cross body raises 10 x 4
Straight bar curls 30kg 10 x 4
Standing cable curls set 15s, set 12, set 12, set 21s.
Single arm cable curls 12 reps each arm.
Timed out. Had hoped to add 2 failure sets of dumbell press, doesn't seem 'right' training shoulders without a press but this 'system' says front delts get enough from incline chest days....
Long weekend for me. Have a great day all, peace and love, gbn x
Ez bar skull crushers 20kg on bar 15 x 4
Standing Ez behind head extensions 10kg on bar 12 x 4
Behind back bilateral cable raises 12 x 4
Single arm cable cross body raises 10 x 4
Straight bar curls 30kg 10 x 4
Standing cable curls set 15s, set 12, set 12, set 21s.
Single arm cable curls 12 reps each arm.
Timed out. Had hoped to add 2 failure sets of dumbell press, doesn't seem 'right' training shoulders without a press but this 'system' says front delts get enough from incline chest days....
Long weekend for me. Have a great day all, peace and love, gbn x
Edited by biggbn on Friday 13th February 23:29
No training last night... Body is telling me it needs a rest so I'm gonna listen this time. Will be back in Sunday.
I have consultation with a sports physio on Monday night to look at my back. Whether it’s mobility, stability, load tolerance, or movement-pattern related...Doesn't effect my training just my mornings so I know it's nothing too serious. Also see what can be done about the tendonitis in my forearms. If these two issues can be fixed or at least improved then watch out!
The other night sat on the sofa, broken and in bits after BJJ, sat next to me is my son with a fat nose and blood down his t-shirt from boxing, both of us laughing at the state of each other. Hard to explain but it's a little moment in time I'll treasure.
I have consultation with a sports physio on Monday night to look at my back. Whether it’s mobility, stability, load tolerance, or movement-pattern related...Doesn't effect my training just my mornings so I know it's nothing too serious. Also see what can be done about the tendonitis in my forearms. If these two issues can be fixed or at least improved then watch out!
The other night sat on the sofa, broken and in bits after BJJ, sat next to me is my son with a fat nose and blood down his t-shirt from boxing, both of us laughing at the state of each other. Hard to explain but it's a little moment in time I'll treasure.
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