What training are you doing/have you done today? (Vol.3)
Discussion
This mornings circuit.
5 min warm up, including a 1 minute hang (arms shoulder width grip). Try to do a static hang at least twice a week.
1 min 10 sec circuit with 20 sec rest
1 min 10 sec 45 deg leg press (feet high and wide)
1 min 10 sec sled (100kg)
1 min 10 sec kettle bell upright rows (25kg)
1 min 10 sec Ski Erg
1 min 10 sec close grip pulldowns (85kg) 8 reps and rest, repeat
1 min 10 sec tricep cable extensions (weighted for reps of 6)
1 min 10 sec Olympic bar incline bench press (60kg)
1 min 10 sec Olympic bar squat press - thruster (40kg)
1 min 10 sec assault bike (10 second interval HIIT)
1 min 10 sec dumbbell single arm rows (30kg) 14 reps per arm
1 min 10 sec dumbbell hammer curls (18kg)
1 min rest and repeat circuit.
Static stretches, then straight home for a 3km dog walk.
5 min warm up, including a 1 minute hang (arms shoulder width grip). Try to do a static hang at least twice a week.
1 min 10 sec circuit with 20 sec rest
1 min 10 sec 45 deg leg press (feet high and wide)
1 min 10 sec sled (100kg)
1 min 10 sec kettle bell upright rows (25kg)
1 min 10 sec Ski Erg
1 min 10 sec close grip pulldowns (85kg) 8 reps and rest, repeat
1 min 10 sec tricep cable extensions (weighted for reps of 6)
1 min 10 sec Olympic bar incline bench press (60kg)
1 min 10 sec Olympic bar squat press - thruster (40kg)
1 min 10 sec assault bike (10 second interval HIIT)
1 min 10 sec dumbbell single arm rows (30kg) 14 reps per arm
1 min 10 sec dumbbell hammer curls (18kg)
1 min rest and repeat circuit.
Static stretches, then straight home for a 3km dog walk.
Today, chest mostly, incline bench (pin loaded) got 22 reps with 100kg which was pleasing, still not totally happy with how the machine is set up but objective of reaching 20 reps is achieved so that's good, then 5x5 weighted dips with 55kg, did my finisher of 30 pull ups 30 bw dips 30 reverse grip pull ups then 30 press ups all with no rest, a very nice session strength levels are ticking along well, my go to pre workout below, all for less than a fiver, love it!
Then a late evening swim to the castle and back
Then a late evening swim to the castle and back
mcelliott said:
Today, chest mostly, incline bench (pin loaded) got 22 reps with 100kg which was pleasing, still not totally happy with how the machine is set up but objective of reaching 20 reps is achieved so that's good, then 5x5 weighted dips with 55kg, did my finisher of 30 pull ups 30 bw dips 30 reverse grip pull ups then 30 press ups all with no rest, a very nice session strength levels are ticking along well, my go to pre workout below, all for less than a fiver, love it!
Then a late evening swim to the castle and back
Was meaning to ask, when you swim in the sea, do you have a set route you do? Or just jump in and head out the turn around?Then a late evening swim to the castle and back
Might seem daft question....
Its Just Adz said:
Was meaning to ask, when you swim in the sea, do you have a set route you do? Or just jump in and head out the turn around?
Might seem daft question....
I just follow the trawlers! No seriously depends on time sea conditions and other people, in the summer I can go way out of the bay in the winter I rarely venture too far from the shore.Might seem daft question....
Ez bar skull crushers 20, 20, 20 (15,5), 20 (12, 8)
Behind neck cable overhead extensions 2 sets of 10
Cable pushbdowns 2 sets of 10
Seated cable shoulder press with handles 4 sets of 10 (never felt shoulders burn like this)
Lying cross body cable lateral raises 12, 12, 12 (8, 3, 1), 12 (6, 5, 1)
Seated chest away cable curls 2 sets 10, lying cable curls 2 sets 10.
Standing cable rope curls 6 sets of 6 progressively heavier
This will likely be me till Sunday. Another two teeth out tonight and this floored me last week. Will be going into work tomorrow come hell or high water, gonna stick an 'in meeting' sign on my door, catch up on admin and feel sorry for myself; my class is 'out' all day so should be doable!!
Have a great day all, peace and love, gbn x
Behind neck cable overhead extensions 2 sets of 10
Cable pushbdowns 2 sets of 10
Seated cable shoulder press with handles 4 sets of 10 (never felt shoulders burn like this)
Lying cross body cable lateral raises 12, 12, 12 (8, 3, 1), 12 (6, 5, 1)
Seated chest away cable curls 2 sets 10, lying cable curls 2 sets 10.
Standing cable rope curls 6 sets of 6 progressively heavier
This will likely be me till Sunday. Another two teeth out tonight and this floored me last week. Will be going into work tomorrow come hell or high water, gonna stick an 'in meeting' sign on my door, catch up on admin and feel sorry for myself; my class is 'out' all day so should be doable!!
Have a great day all, peace and love, gbn x
Edited by biggbn on Thursday 5th March 07:45
A small group of us open the gym early and do pairs on Thursday. 5 exercises x 6 min rounds, 1:30 min rest. Targets set, but to be exceeded until timer (if possible). Change it every fortnight, today was this.
1) Rowing target of 1,200m paired with lat pull downs target of 100
2) Sled run target of 15 laps, paired with tricep V-pushdowns target of 120 reps
3) Squats (60kg) target of 100 paired with dumbbell curls (12kg) target of 100
4) Ski Erg target of 65 calories paired with push press (30kg barbell)
5) Assault bike target 65 calories paired with incline flies (18kg) target of 80
This is probably my biggest cardio workout of the week (unless out on MTB). Nice having a friendly competitive touch to it as well. Only 6 do this with me, great blast. Apart from sled, hate that!
1) Rowing target of 1,200m paired with lat pull downs target of 100
2) Sled run target of 15 laps, paired with tricep V-pushdowns target of 120 reps
3) Squats (60kg) target of 100 paired with dumbbell curls (12kg) target of 100
4) Ski Erg target of 65 calories paired with push press (30kg barbell)
5) Assault bike target 65 calories paired with incline flies (18kg) target of 80
This is probably my biggest cardio workout of the week (unless out on MTB). Nice having a friendly competitive touch to it as well. Only 6 do this with me, great blast. Apart from sled, hate that!
Tickle said:
A small group of us open the gym early and do pairs on Thursday. 5 exercises x 6 min rounds, 1:30 min rest. Targets set, but to be exceeded until timer (if possible). Change it every fortnight, today was this.
1) Rowing target of 1,200m paired with lat pull downs target of 100
2) Sled run target of 15 laps, paired with tricep V-pushdowns target of 120 reps
3) Squats (60kg) target of 100 paired with dumbbell curls (12kg) target of 100
4) Ski Erg target of 65 calories paired with push press (30kg barbell)
5) Assault bike target 65 calories paired with incline flies (18kg) target of 80
This is probably my biggest cardio workout of the week (unless out on MTB). Nice having a friendly competitive touch to it as well. Only 6 do this with me, great blast. Apart from sled, hate that!
Training early morning is a blast and has been brilliant for my mental health. I'm up at 04.50 weekdays and in gym not long after 5. Sets me up for the day brilliantly. Sounds like a challenging workout. I used to do 100 rep circuits over summer and will likely go back to them summer again for a break from my norm. 1) Rowing target of 1,200m paired with lat pull downs target of 100
2) Sled run target of 15 laps, paired with tricep V-pushdowns target of 120 reps
3) Squats (60kg) target of 100 paired with dumbbell curls (12kg) target of 100
4) Ski Erg target of 65 calories paired with push press (30kg barbell)
5) Assault bike target 65 calories paired with incline flies (18kg) target of 80
This is probably my biggest cardio workout of the week (unless out on MTB). Nice having a friendly competitive touch to it as well. Only 6 do this with me, great blast. Apart from sled, hate that!
biggbn said:
Training early morning is a blast and has been brilliant for my mental health. I'm up at 04.50 weekdays and in gym not long after 5. Sets me up for the day brilliantly. Sounds like a challenging workout. I used to do 100 rep circuits over summer and will likely go back to them summer again for a break from my norm.
Agree, something good, even smug feeling getting home before everyone is up knowing you've just done a workout. Spring sun rises have been a welcome site this week too.I swapped to mornings when we had kids, too many things going on throughout the day/early evening resulting in gym time being canned if anything cropped up out of the blue. As you say, training isn't just body fitness, it's your head too. Not much can happen from waking to walking out the door to hinder an early morning session.
Hopefully I can get some outdoor stations going now it's getting lighter in the morning.
In the interest of boring you further with my running exploits,
Todays 5k, in 28.57, so a six second improvement on my last effort and into the 28 minute bracket, am on the border between novice and intermediate with that time.
Cardio fitness reports back as 41.2 so .3 improvement and another milestone as that takes me just into the "High" fitness category on Apple Health.
Going to do some runs without worrying about setting a time now.
Todays 5k, in 28.57, so a six second improvement on my last effort and into the 28 minute bracket, am on the border between novice and intermediate with that time.
Cardio fitness reports back as 41.2 so .3 improvement and another milestone as that takes me just into the "High" fitness category on Apple Health.
Going to do some runs without worrying about setting a time now.
horsemeatscandal said:
Absolute stinker of a log session yesterday. Here I am being humbled by a weight that really should have been RPE 8, tops. Toys were very close to being launched from pram.
Maybe a stinker but at least you look the part. Don't weaken!(Reminds me of a t-shirt I saw on my FB. Simple black and white like yours...'JIU-JITSU IS EASY'. I may have to buy it.)
Haha cheers. The quote is originally from Terry Todd, one of the OG strength scholars, "It's a good life if you don't weaken". Rogue now print it on a t-shirt and Thor has it tattooed on his knee, not sure which came first.
Along the same lines, there's a good cycling one that says "pretty okay at bikes".
Along the same lines, there's a good cycling one that says "pretty okay at bikes".
Nice pull session today after work, loads of supersets
30 mins treadmill this morning
Hammer curls into lat pullover x 3
Clos grip chin ups into forearm curls x 3
Single arm cable row x 3 went heavy on this
Preacher into shrugs x 3
100 situps
I've made some changes to food in last 2 weeks and seem to have hit a sweet spot, BW coming down nicely and gym sessions still feel great.
30 mins treadmill this morning
Hammer curls into lat pullover x 3
Clos grip chin ups into forearm curls x 3
Single arm cable row x 3 went heavy on this
Preacher into shrugs x 3
100 situps
I've made some changes to food in last 2 weeks and seem to have hit a sweet spot, BW coming down nicely and gym sessions still feel great.
Today, big 50 minute effort on Zwift, using a route where I do all my 45 minute power templates, knocked 40 seconds off my previous best that was set late last year and put me 1300th out of a quarter of a million on the all time rankings, legs felt very very good and more importantly spent a full five minutes spewing all the food I had eaten today down the toilet, always a good sign that one has given ones all, will do the same test after spending a week riding in the high Alps at the end of this month, there should be a marked improvement.
Edited by mcelliott on Thursday 5th March 20:12
Just did a solid 5k run this morning to clear my head before work. It felt great to get out there and push through the cold air.
I spent an hour at the gym hitting a new personal best on my deadlifts today. My legs are definitely going to feel that tomorrow morning.
Went for a long cycle through the park earlier and managed to beat my previous time by a few minutes. Consistency is finally starting to pay off.
I spent an hour at the gym hitting a new personal best on my deadlifts today. My legs are definitely going to feel that tomorrow morning.
Went for a long cycle through the park earlier and managed to beat my previous time by a few minutes. Consistency is finally starting to pay off.
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