What training are you doing/have you done today? (Vol.3)
Discussion
A very good, progressive week so far..
Mon: BB Bench press, Plate loaded shoulder press, Incline DB press, rear dealt cable flys, EZ skull crushers, Straight bar triceps pushdowns, Palloff press, Side planks.
Tue: Close grip Lat pull downs, Bent over single arm DB row, Front delt cable raise, Seated wide grip row, Incline DB curls, Cable Bicep curls, Palloff press, side plank.
Wed: Leg press, Squats, leg extensions, leg curls, Standing calf raise, plate loaded glute bridge machine.
Thur: Incline DB press, Machine chest flys, Arnold press, cable lat raise, Straight bar triceps extension, Palloff press, side plank.
Pull and bi's tonight, legs tomorrow, rest Sun.
Mon: BB Bench press, Plate loaded shoulder press, Incline DB press, rear dealt cable flys, EZ skull crushers, Straight bar triceps pushdowns, Palloff press, Side planks.
Tue: Close grip Lat pull downs, Bent over single arm DB row, Front delt cable raise, Seated wide grip row, Incline DB curls, Cable Bicep curls, Palloff press, side plank.
Wed: Leg press, Squats, leg extensions, leg curls, Standing calf raise, plate loaded glute bridge machine.
Thur: Incline DB press, Machine chest flys, Arnold press, cable lat raise, Straight bar triceps extension, Palloff press, side plank.
Pull and bi's tonight, legs tomorrow, rest Sun.
Yesterday -
Lat pull down, seated row, rope face pull, EZ bar curl 21’s, palloff press.
Moved legs to tomorrow and went in for a quick session on target areas..
Plate loaded Lat pull downs…(Great bit of Nautilus kit but I prefer d handle single knee for better stretch), cable low to high chest raise, seated chest press, EZ bar Skull crushers, straight bar cable curls into single arm tricep rope push down superset. Everything done with low weight high rep.
Short run to the barbers and back that was me done.
Off to Chester to meet an old mate for lunch.
Peace out.
Lat pull down, seated row, rope face pull, EZ bar curl 21’s, palloff press.
Moved legs to tomorrow and went in for a quick session on target areas..
Plate loaded Lat pull downs…(Great bit of Nautilus kit but I prefer d handle single knee for better stretch), cable low to high chest raise, seated chest press, EZ bar Skull crushers, straight bar cable curls into single arm tricep rope push down superset. Everything done with low weight high rep.
Short run to the barbers and back that was me done.
Off to Chester to meet an old mate for lunch.
Peace out.
Mr Roper said:
Yesterday -
Lat pull down, seated row, rope face pull, EZ bar curl 21 s, palloff press.
Moved legs to tomorrow and went in for a quick session on target areas..
Plate loaded Lat pull downs (Great bit of Nautilus kit but I prefer d handle single knee for better stretch), cable low to high chest raise, seated chest press, EZ bar Skull crushers, straight bar cable curls into single arm tricep rope push down superset. Everything done with low weight high rep.
Short run to the barbers and back that was me done.
Off to Chester to meet an old mate for lunch.
Peace out.
Mr R, try an incline bench facing away from a cable station and use either a rope or a straight bar to simulate lat pullovers, huge stretch and pause at the top, lovely excercise, has really hit my lats over last few months. (Watch Eric Janicki back training for other really good cable movements for back). Lat pull down, seated row, rope face pull, EZ bar curl 21 s, palloff press.
Moved legs to tomorrow and went in for a quick session on target areas..
Plate loaded Lat pull downs (Great bit of Nautilus kit but I prefer d handle single knee for better stretch), cable low to high chest raise, seated chest press, EZ bar Skull crushers, straight bar cable curls into single arm tricep rope push down superset. Everything done with low weight high rep.
Short run to the barbers and back that was me done.
Off to Chester to meet an old mate for lunch.
Peace out.
Enjoy weekend all, peace and love, gbn x
Yesterday, shoulders and legs, seated shoulder press off the smith machine, sets of 6 with 80, 90, then 100kg everything moved well, then leg extensions followed by walking lunges with a 20kg bag, later was a 45 minute session on Zwift and a really enjoyable sea swim.
Today was a back session, finger tip pull ups then a s
t load of weighted pull ups oof the ropes, finished of with single arm dead hangs.
The Zwift, wasn’t going to do the bike today but there was a short race and the legs felt good, 4th from 200 and the climbers jersey
Today was a back session, finger tip pull ups then a s
t load of weighted pull ups oof the ropes, finished of with single arm dead hangs.The Zwift, wasn’t going to do the bike today but there was a short race and the legs felt good, 4th from 200 and the climbers jersey
After a bit of advice. I've started at a new gym to help with my weight loss (currently down 18.5kg).
Being honest, I hate going. I'm lazy and I hate places with lots of people...
However, I am finding lifting weights half enjoyable.
Below is a plan that I have come up with along with ChatGPT.
Its three days a week (push/pull/legs). My main goal is to shift weight (want to get down to 110kg from my current 128.1kg). But I do want to gain strength.
Push
Bench press - 4x10-12
Incline bench - 3x10-12
Shoulder press - 3x10-12
Lat raise 3x12-15
Tricep extension 3x12-15
Pull
Lat Pulldown 4x10-12
Seated Row 3x10-12
Bent over rows 3x10-12
Bicep curl 3x10-12
Hammer curl 3x10-12
Legs
Squat 4x6-10
Leg Press 4x8-12
Deadlift 3x10-12
Leg Extension 3x12-15
Leg Curl 3x12-15
Calf Raises 3x12-15
I'm also adding some treadmill incline walk for 10 minutes after my push/pull sessions. Not a chance after my leg session! I was walking like a stting dog ha.
Any feedback is most welcome.
Being honest, I hate going. I'm lazy and I hate places with lots of people...
However, I am finding lifting weights half enjoyable.
Below is a plan that I have come up with along with ChatGPT.
Its three days a week (push/pull/legs). My main goal is to shift weight (want to get down to 110kg from my current 128.1kg). But I do want to gain strength.
Push
Bench press - 4x10-12
Incline bench - 3x10-12
Shoulder press - 3x10-12
Lat raise 3x12-15
Tricep extension 3x12-15
Pull
Lat Pulldown 4x10-12
Seated Row 3x10-12
Bent over rows 3x10-12
Bicep curl 3x10-12
Hammer curl 3x10-12
Legs
Squat 4x6-10
Leg Press 4x8-12
Deadlift 3x10-12
Leg Extension 3x12-15
Leg Curl 3x12-15
Calf Raises 3x12-15
I'm also adding some treadmill incline walk for 10 minutes after my push/pull sessions. Not a chance after my leg session! I was walking like a s
tting dog ha. Any feedback is most welcome.
First up, well done on joining a gym, especially if you hate it as you say.
What sort of gym is it? Ive always trained in more hardcore "bodybuilding gyms" and found those to be full of the most friendly and helpful people I've ever met. Whereas the "PureGym" and similar types generally are not helpful and leave crap everywhere.
The workout looks fine, pretty similar to what I do to be honest.
If fat loss is your goal, obviously diet is the main key. But I'd be doing more cardio than 10 mins.
Try upping it gradually. And on leg day maybe do cardio first.
But then I don't know your progress, if 10 mins is doing what it needs to then leave it there, just up it when fat loss stalls.
What sort of gym is it? Ive always trained in more hardcore "bodybuilding gyms" and found those to be full of the most friendly and helpful people I've ever met. Whereas the "PureGym" and similar types generally are not helpful and leave crap everywhere.
The workout looks fine, pretty similar to what I do to be honest.
If fat loss is your goal, obviously diet is the main key. But I'd be doing more cardio than 10 mins.
Try upping it gradually. And on leg day maybe do cardio first.
But then I don't know your progress, if 10 mins is doing what it needs to then leave it there, just up it when fat loss stalls.
Its Just Adz said:
First up, well done on joining a gym, especially if you hate it as you say.
What sort of gym is it? Ive always trained in more hardcore "bodybuilding gyms" and found those to be full of the most friendly and helpful people I've ever met. Whereas the "PureGym" and similar types generally are not helpful and leave crap everywhere.
The workout looks fine, pretty similar to what I do to be honest.
If fat loss is your goal, obviously diet is the main key. But I'd be doing more cardio than 10 mins.
Try upping it gradually. And on leg day maybe do cardio first.
But then I don't know your progress, if 10 mins is doing what it needs to then leave it there, just up it when fat loss stalls.
Its one of the better ones if not the best in the area (live in a rural area). Its got a very good selection of equipment. You get all sorts there. But everyone just gets on with it. What sort of gym is it? Ive always trained in more hardcore "bodybuilding gyms" and found those to be full of the most friendly and helpful people I've ever met. Whereas the "PureGym" and similar types generally are not helpful and leave crap everywhere.
The workout looks fine, pretty similar to what I do to be honest.
If fat loss is your goal, obviously diet is the main key. But I'd be doing more cardio than 10 mins.
Try upping it gradually. And on leg day maybe do cardio first.
But then I don't know your progress, if 10 mins is doing what it needs to then leave it there, just up it when fat loss stalls.
Diet pretty much there. Around 2,200-2,500 calories a day (it helps being fat!). Started at 146.6kg last year and this morning 127.7kg. The cardio is actually the fitness test I do for work. I tend to burn around 150 calories in that ten minutes.
biggbn said:
Mr R, try an incline bench facing away from a cable station and use either a rope or a straight bar to simulate lat pullovers, huge stretch and pause at the top, lovely excercise, has really hit my lats over last few months. (Watch Eric Janicki back training for other really good cable movements for back).
Enjoy weekend all, peace and love, gbn x
Cheers….Always happy to try something new. Enjoy weekend all, peace and love, gbn x
Training legs later today so I’ll have a little play with that at the end of session.
Its Just Adz said:
Tickle said:
Cycling this morning, well MTB. If anyone knows the area, Rivington then up over Winter Hill. Glorious morning for outdoor training.
Good climb that, nice one!Years since I've been up there but it's a beautiful area.
Only 25 mins from me.
Started off with bag weighted lunges then sled push sprints, leg extensions, leg curls, finishing with calf press on leg press machine.
Tried the straight bar lat pullovers…Bit off a faff getting the seat height and positioning right but once going I liked it. Not as isolated as d handle pullls, i felt it in my pecs and lats but that could be operator error. Great stretch though so will likely keep it.
Home for some feed then a long walk with the boys and ball in this great weather.
Tried the straight bar lat pullovers…Bit off a faff getting the seat height and positioning right but once going I liked it. Not as isolated as d handle pullls, i felt it in my pecs and lats but that could be operator error. Great stretch though so will likely keep it.
Home for some feed then a long walk with the boys and ball in this great weather.
Bluevanman said:
On that routine you're only training each muscle once week,as a newbie I'd have thought you'd be better off on a full body workout done 2 or 3 times a week
I used to go to a gym last year twice a week (group personal training but your own plan) and they recommended a full body session for twice a week any a push/pull/legs for three sessions a week. Apart from training each muscle three times a week, is there any other benefits?
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