What training are you doing/have you done today? (Vol.3)
Discussion
Three times a week should be plenty. As for diet you have to be brutally honest, don’t worry most people aren’t! Cut out any processed/ sugary crap but don’t avoid healthy fats plenty of vegetables also don’t be scared of carbs just a nice balanced diet, it has to be sustainable. Avoid faddy extreme diets as they rarely work long term, oh and throw some cardio to accelerate the fat burn. This is what I do and it works for me.
I forgot to say I do start off with cardio. Mainly cross trainer as my knees no longer like the impact of running, although I do try a bit. I'm usually found doing rolling hills on the cross trainer.
Diet isn't terrible now really. I was eating a big pizza at least once a week plus crap like hot dogs and all sorts of wrongness before the New Year and I have cut back again. No McDonald's etc. this month or pizza etc.
I don't sleep well, so drink more coffee than I would like, with sugar. I only drink sugar free drinks the rest of the time. When I buy sandwich meat I avoid the processed stuff, when I do eat stuff like sausages they tend to be very high meat content and not the cheap ones full of crap etc.
Biggest challenge for me is that I genuinely don't enjoy eating vegetables. I like sweetcorn, peas, potatoes, onions, peppers, sugar snaps and that's pretty much it. It does make eating well quite difficult to be honest but I certainly try my best. I find I can only stick to a diet if I am going to the gym as the idea of slogging my guts out then undoing all the hard work when I get home is what keeps me on the straight and narrow.
Diet isn't terrible now really. I was eating a big pizza at least once a week plus crap like hot dogs and all sorts of wrongness before the New Year and I have cut back again. No McDonald's etc. this month or pizza etc.
I don't sleep well, so drink more coffee than I would like, with sugar. I only drink sugar free drinks the rest of the time. When I buy sandwich meat I avoid the processed stuff, when I do eat stuff like sausages they tend to be very high meat content and not the cheap ones full of crap etc.
Biggest challenge for me is that I genuinely don't enjoy eating vegetables. I like sweetcorn, peas, potatoes, onions, peppers, sugar snaps and that's pretty much it. It does make eating well quite difficult to be honest but I certainly try my best. I find I can only stick to a diet if I am going to the gym as the idea of slogging my guts out then undoing all the hard work when I get home is what keeps me on the straight and narrow.
Today for me was shoulders with some calves at the end, trying to get them to grow!
Behind neck shoulder press - 3x12 - 35kg
Lateral raise - 3x12 - 10kg dumbells
Shrugs - 3x12 - 27.5kg dumbells
Upright row - 3x12 - 32.5kg
Reverse machine flyes - 3x12 41kg
Standing calve raise - 3x12 55kg
Seated calf raise - 3x12 - 45kg
Seeing differences in both body composition and strength, which is really motivating me, 4 weeks of being strict with training and being fairly spot on with diet.
Food today is -
6am (pre workout) - wholemeal bagel, nutella and a banana
8.30am (post workout) - 1 1/2 scoop whey, 50g oats and 100g frozen berries
10.45am - 2 wholemeal pittas, roast beef slices and spinach
1pm - chicken, rice and mixed green veg
4pm - quark yogurt, 5/6corn cakes
7.30pm - steak, potatoes and veg
10.30pm - quark yogurt
Behind neck shoulder press - 3x12 - 35kg
Lateral raise - 3x12 - 10kg dumbells
Shrugs - 3x12 - 27.5kg dumbells
Upright row - 3x12 - 32.5kg
Reverse machine flyes - 3x12 41kg
Standing calve raise - 3x12 55kg
Seated calf raise - 3x12 - 45kg
Seeing differences in both body composition and strength, which is really motivating me, 4 weeks of being strict with training and being fairly spot on with diet.
Food today is -
6am (pre workout) - wholemeal bagel, nutella and a banana
8.30am (post workout) - 1 1/2 scoop whey, 50g oats and 100g frozen berries
10.45am - 2 wholemeal pittas, roast beef slices and spinach
1pm - chicken, rice and mixed green veg
4pm - quark yogurt, 5/6corn cakes
7.30pm - steak, potatoes and veg
10.30pm - quark yogurt
Halb said:
A time to aim for!
Yeah, its not really my best workout. I'm quite little and don't cycle the bar particuarly well. 12 minutes is about average i'd say.
Fastest guy in my box did it in 7 minutes. Which is crazy!
Not that many people were able to complete it at 70kg though... so i suppose that's something to take from it!
Jamie VTS said:
Yeah, its not really my best workout. I'm quite little and don't cycle the bar particuarly well.
12 minutes is about average i'd say.
Fastest guy in my box did it in 7 minutes. Which is crazy!
Not that many people were able to complete it at 70kg though... so i suppose that's something to take from it!
What do you mean by 'cycle'?12 minutes is about average i'd say.
Fastest guy in my box did it in 7 minutes. Which is crazy!
Not that many people were able to complete it at 70kg though... so i suppose that's something to take from it!
I'll give it a whizz on Sunday I think, had to cut my OHP/Pendlay day down today, so I have to squeeze my Pendlays in tomorrow.
There was another guy in the gym push pressing 90kg today, at first I thought he was overhead pressing 90, and it impressed me, but there was slight leg bounce there, which ameliorated me.
Decent workout in freezing cold gym today.
Squats: 120kg x 8 (equal PR); 130kg x 4 (should have been 5); 140kg x 1 (PR); 100kg x 10 slow reps
Bench: 90kg x 8; 100kg x 5
Stalled / regressed on bench for a while now. I’ve added in some machine flies to see whether my pecs could do with growth.
Football bar pendlay row: 70,90,85kg x 8
Tricep push downs and flies to finish.
Squats: 120kg x 8 (equal PR); 130kg x 4 (should have been 5); 140kg x 1 (PR); 100kg x 10 slow reps
Bench: 90kg x 8; 100kg x 5
Stalled / regressed on bench for a while now. I’ve added in some machine flies to see whether my pecs could do with growth.
Football bar pendlay row: 70,90,85kg x 8
Tricep push downs and flies to finish.
Jamie VTS said:
Yeah, its not really my best workout. I'm quite little and don't cycle the bar particuarly well.
12 minutes is about average i'd say.
Fastest guy in my box did it in 7 minutes. Which is crazy!
Not that many people were able to complete it at 70kg though... so i suppose that's something to take from it!
Well I did it, my time was embarrassing. Though yesterday also included parkrun (hit my hams hard), pendlays, upside down crunches, db bench and other stuff on Saturday. I used to have a tank once, not anymore. 12 minutes is about average i'd say.
Fastest guy in my box did it in 7 minutes. Which is crazy!
Not that many people were able to complete it at 70kg though... so i suppose that's something to take from it!
Saturday: lots of push things
this morning: lots of Pull things.
Back is looking big. Still dropping fat, but it's now in the watery, loose feeling stage that just blurs everything and looks s
t. Now is the time to persevere, as the changes slow down for a few weeks before edging towards single figure BF territory. I'll probably stop around 10% and try to maintain that.
this morning: lots of Pull things.
Back is looking big. Still dropping fat, but it's now in the watery, loose feeling stage that just blurs everything and looks s
t. Now is the time to persevere, as the changes slow down for a few weeks before edging towards single figure BF territory. I'll probably stop around 10% and try to maintain that.Jamie VTS said:
By cycle the bar I mean linking reps together efficiently.
When I did it I did;
11 deadlifts
Rest
1 deadlifts 8 hang cleans
Rest
1 deadlift, 1 hangclean and 6 push jerks
Rest
Each round.
Well done for doing it! No such thing as an embarrassing time!
Right. I'm gonna give it a bash next SUnday.When I did it I did;
11 deadlifts
Rest
1 deadlifts 8 hang cleans
Rest
1 deadlift, 1 hangclean and 6 push jerks
Rest
Each round.
Well done for doing it! No such thing as an embarrassing time!
Long session on new program. Just about over the flu.
115kg x4 clean and press each rep on axle
92.5kg x 6,6,6,6 clean once and press away
82.5kg x 10 clean and press away
72.5kg x12 clean and press away
Seated dumbbell press
36kg x6
30kg x12
26kg x22
Incline dumbbell press
34kg x6
32kg x9
30kg x10
28kg x10
22kg x12
Chest was being a bit funny around the 10 rep mark so didn't push it just incase.
Then all the accessories work varying from 6-20 reps.
3 hours total with about 30 mins chatting to familiar faces so about 2 1/2hrs training total.
Don't feel exhausted or pumped strangely.
Will see how results come along following advice from the dna test mixed with what I've learnt from training styles
115kg x4 clean and press each rep on axle
92.5kg x 6,6,6,6 clean once and press away
82.5kg x 10 clean and press away
72.5kg x12 clean and press away
Seated dumbbell press
36kg x6
30kg x12
26kg x22
Incline dumbbell press
34kg x6
32kg x9
30kg x10
28kg x10
22kg x12
Chest was being a bit funny around the 10 rep mark so didn't push it just incase.
Then all the accessories work varying from 6-20 reps.
3 hours total with about 30 mins chatting to familiar faces so about 2 1/2hrs training total.
Don't feel exhausted or pumped strangely.
Will see how results come along following advice from the dna test mixed with what I've learnt from training styles
18" Deadlift
260kg 5x3
220kg x6
200kg x10
180kg x10
Lower back is kaputz
guess I've found my weak link!
Bent over row
100kg x6
90kg x10
80kg x15
Barbell shrugs
210kg x6
190kg x10
170kg x15
Can't believe how weak I am at this, was doing 300kg for reps a couple years back. Guess that's what happens when you neglect it!
Seated plate loadable pull-down
200kg x6
180kg x8
160kg x12
150kg x15
Lying leg curl
68kg x6
59kg x12
54kg x15
Leg extension
113kg x8
100kg x12
93kg x17
Hip abduction
100kg x8
93kg x14
86kg x20
Dumbbell hammer curls
28kg x6
26kg x8
22kg x12
18kg x15
Forearms were shot at this point, struggling to hold on!
The base numbers I'm getting this week will be a target to beat via weight or reps in upcoming weeks, linear progression on the back off sets basically.
I'm enjoying training this way too, surprisingly!
260kg 5x3
220kg x6
200kg x10
180kg x10
Lower back is kaputz
guess I've found my weak link! Bent over row
100kg x6
90kg x10
80kg x15
Barbell shrugs
210kg x6
190kg x10
170kg x15
Can't believe how weak I am at this, was doing 300kg for reps a couple years back. Guess that's what happens when you neglect it!
Seated plate loadable pull-down
200kg x6
180kg x8
160kg x12
150kg x15
Lying leg curl
68kg x6
59kg x12
54kg x15
Leg extension
113kg x8
100kg x12
93kg x17
Hip abduction
100kg x8
93kg x14
86kg x20
Dumbbell hammer curls
28kg x6
26kg x8
22kg x12
18kg x15
Forearms were shot at this point, struggling to hold on!
The base numbers I'm getting this week will be a target to beat via weight or reps in upcoming weeks, linear progression on the back off sets basically.
I'm enjoying training this way too, surprisingly!
Push Day. lots of push stuff
Bench
1 arm smith machine bench (something new- loved this!)
Seated Shoulder press
Standing shoulder press
DB Lat raise
DB rear delts
Tri push downs- rope then handle.
Good session. Though I puked, loads, in my garden, after my drive home. Maybe I'm ill.... On the positive side, I'm leaning out still.
Bench
1 arm smith machine bench (something new- loved this!)
Seated Shoulder press
Standing shoulder press
DB Lat raise
DB rear delts
Tri push downs- rope then handle.
Good session. Though I puked, loads, in my garden, after my drive home. Maybe I'm ill.... On the positive side, I'm leaning out still.
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