What training are you doing/have you done today? (Vol.3)

What training are you doing/have you done today? (Vol.3)

Author
Discussion

ORD

18,086 posts

126 months

Saturday 14th December 2019
quotequote all
Deadlift PR!
First one for a while.
160kg x 5. Probably had 1-2 reps in the tank, too. Chuffed with that.

Also did some Romanian deadlifts, pull ups and dumbbell OHP.

Halb

53,012 posts

182 months

Saturday 14th December 2019
quotequote all
Pavel Tsatsouline on Joe Rogan..watch it.....comrad

mcelliott

8,626 posts

180 months

Saturday 14th December 2019
quotequote all
Training going really well, the last 6 weeks have really productive, seen big and in some cases huge jumps in pbs, diet is pretty much nailed, bodyweight at an all time high but still like pretty tight.

ORD

18,086 posts

126 months

Saturday 14th December 2019
quotequote all
mcelliott said:
Training going really well, the last 6 weeks have really productive, seen big and in some cases huge jumps in pbs, diet is pretty much nailed, bodyweight at an all time high but still like pretty tight.
Glad to hear it! Keep trucking.

mcelliott

8,626 posts

180 months

Sunday 15th December 2019
quotequote all
ORD said:
mcelliott said:
Training going really well, the last 6 weeks have really productive, seen big and in some cases huge jumps in pbs, diet is pretty much nailed, bodyweight at an all time high but still like pretty tight.
Glad to hear it! Keep trucking.
Thanks!

V8mate

45,899 posts

188 months

Sunday 15th December 2019
quotequote all
V8mate said:
Halb said:
V8mate said:
UK's Strongest Man on tonight: 7pm, Channel 5.
ace, ta man!
Final episode of UK-SM tonight at 7.05 on Channel 5.


In the past, I always looked forward to watching WSM over Christmas, but this year they showed it in June, just a couple of weeks after the event itself (rather than six months after the event!). No WSM at Christmas is like no Santa at Christmas! biggrin
Having said that it won't be on at Christmas, WSM starts tomorrow (Monday) at 7pm on Channel 5.

I guess it'll be a re-run of the summer's showing?

MC Bodge

21,552 posts

174 months

Sunday 15th December 2019
quotequote all
I went very simple today.

37kg (I'm 82kg) sandbag carried (1 shoulder, 2 shoulder, Zercher and bearhug) to/from and around the local park, with various weighted squats, stair and incline climbs, step-ups, pickups to shoulder, pickups to shoulder height wall (quite hard) and some pullups.

I covered 2Km over about 50mins.

It was quite tough and a satisfying training session that worked most of my muscles.

Halb

53,012 posts

182 months

Sunday 15th December 2019
quotequote all
pull day today. Still feel good. Back was feeling tweaky in the summer with less weight. I think I've dialled in my technique now, activating my glutes more. The weight is flying but I'm still going rep by rep on the big compounds as I don't see the point in racing, plus I'm increasing my running
finished with one of my conditioners. today was the prowler EMOM for ten. It's a nice lung burster

smiffy180

6,018 posts

149 months

Sunday 15th December 2019
quotequote all
V8mate said:
V8mate said:
Halb said:
V8mate said:
UK's Strongest Man on tonight: 7pm, Channel 5.
ace, ta man!
Final episode of UK-SM tonight at 7.05 on Channel 5.


In the past, I always looked forward to watching WSM over Christmas, but this year they showed it in June, just a couple of weeks after the event itself (rather than six months after the event!). No WSM at Christmas is like no Santa at Christmas! biggrin
Having said that it won't be on at Christmas, WSM starts tomorrow (Monday) at 7pm on Channel 5.

I guess it'll be a re-run of the summer's showing?
You sure it's this years wsm and not last?
As far as I'm aware it's still Christmas as this is from the WSM official Facebook page.

smiffy180

6,018 posts

149 months

Sunday 15th December 2019
quotequote all
didelydoo said:
250kg SSB PB today, happy with that!
https://www.instagram.com/p/B6DnaYLDV30/?igshid=ut...
Nice work!

V8mate

45,899 posts

188 months

Monday 16th December 2019
quotequote all
smiffy180 said:
V8mate said:
V8mate said:
Halb said:
V8mate said:
UK's Strongest Man on tonight: 7pm, Channel 5.
ace, ta man!
Final episode of UK-SM tonight at 7.05 on Channel 5.


In the past, I always looked forward to watching WSM over Christmas, but this year they showed it in June, just a couple of weeks after the event itself (rather than six months after the event!). No WSM at Christmas is like no Santa at Christmas! biggrin
Having said that it won't be on at Christmas, WSM starts tomorrow (Monday) at 7pm on Channel 5.

I guess it'll be a re-run of the summer's showing?
You sure it's this years wsm and not last?
As far as I'm aware it's still Christmas as this is from the WSM official Facebook page.
The competition is in early summer - http://theworldsstrongestman.com/2019-worlds-stron... - but isn't normally televised until Christmas, so the contestants have to keep the result a secret (which must be difficult given that the public attend the event!)

This year though, they televised it a couple of weeks after the event - I watched it!

Hence my assumption - always dangerous - that the Christmas schedule is showing what we already know?

Halb

53,012 posts

182 months

Monday 16th December 2019
quotequote all
In today's webby world keeping it secret is silly, and redundant. I must have forgotten it was already televised!

smiffy180

6,018 posts

149 months

Monday 16th December 2019
quotequote all
V8mate said:
The competition is in early summer - http://theworldsstrongestman.com/2019-worlds-stron... - but isn't normally televised until Christmas, so the contestants have to keep the result a secret (which must be difficult given that the public attend the event!)

This year though, they televised it a couple of weeks after the event - I watched it!

Hence my assumption - always dangerous - that the Christmas schedule is showing what we already know?
Where did you watch it?
AFAIK it's only the Americans that get it a few weeks after the comp and us Brits get it the latest during Christmas period.

I must've missed that they'd aired it already unless it was accidental!

V8mate

45,899 posts

188 months

Monday 16th December 2019
quotequote all


Dunno where I saw it. Maybe I did 'acquire' an American transmission.
Just not the kind of programme I'd normally download.

mcelliott

8,626 posts

180 months

Monday 16th December 2019
quotequote all
Just watching a qualifying heat for wsm, wow Bill Kazmaier, goals right there!

OriginalFDM

402 posts

74 months

Tuesday 17th December 2019
quotequote all
Hi All

Looking for a bit of advice please. 33yo male FYI.

I’ve dropped one stone and got my body fat down from 22% to 18% through pretty much just cardio.

I do 30 mins intense cardio per day which consists of 5 min jog to warm up then 25x 30 secs sprint / 30 secs rest. Once I’ve done a few sets of this this my HR is around 160-165 immediately after a sprint and 150-155 at the end of 30 sec recovery.

Doing this 5x per day at lunchtime at work has helped me shed a good bit of excess fat but I want to get my body fat down to the 10-12% mark.

Am I best persisting with the cardio for now? I should add that I also do a 15 min abdominal program at home 5-6 times per week as well as 2-4 times per week doing some barbell squats / rows / bench press / tricep dips at home with a bench and barbell I bought on gumtree!

I do have a gym membership but it’s always absolutely rammed especially in the resistance / weight areas hence buying the bench / barbell. As my gym at work has mostly cardio stuff and I like that I can do 30 mins cardio during my working day and not have to find ‘additional’ time to get this in.

Any advice greatly appreciated! My weight has kind of plateaued now (11st 9) down from nearly 13st.

I don’t care about my weight at all in terms of what it is, I just want to look a certain way - ie leaner and with more definition in the chest and stomach being the main goal. I can definitely see a difference but I’m unsure as to whether continuing my current exercise routine is the way to go?

Food wise I would probably say I eat 8/10 well, 10 being good. No fizzy drinks, no crisps, sweets, chocs etc other than the odd nibble with it being the time of year and sometimes hard to avoid. Similarly with alcohol, a bit more than usual due to time of year right now but that’ll soon be done and dusted.

During the week my typical day’s eating is yoghurt / nuts / biltong / cottage cheese / veggies / apple and then an evening meal which is normally something like a stir fry with lots of veg or a ready meal aimed at calorie counters with a load of additional veg on the side.

Sorry for the lengthy post but would be grateful for any thoughts!

Cheers!

RTB

8,273 posts

257 months

Tuesday 17th December 2019
quotequote all
I'd maintain what you're doing now, cut some of the cardio down and increase the resistance/strength work to build a bit of muscle, then once you've built a bit of muscle, monitor your calorie intake very carefully and aim for around a 500 calories a day deficit to slowly lose the excess body fat.

If you carry on with cardio and diet alone you'll end up looking like a distance runner, which I don't think is what you're after.


Jim on the hill

5,072 posts

189 months

Tuesday 17th December 2019
quotequote all
OriginalFDM said:
Hi All

Looking for a bit of advice please. 33yo male FYI.

I’ve dropped one stone and got my body fat down from 22% to 18% through pretty much just cardio.

I do 30 mins intense cardio per day which consists of 5 min jog to warm up then 25x 30 secs sprint / 30 secs rest. Once I’ve done a few sets of this this my HR is around 160-165 immediately after a sprint and 150-155 at the end of 30 sec recovery.

Doing this 5x per day at lunchtime at work has helped me shed a good bit of excess fat but I want to get my body fat down to the 10-12% mark.

Am I best persisting with the cardio for now? I should add that I also do a 15 min abdominal program at home 5-6 times per week as well as 2-4 times per week doing some barbell squats / rows / bench press / tricep dips at home with a bench and barbell I bought on gumtree!

I do have a gym membership but it’s always absolutely rammed especially in the resistance / weight areas hence buying the bench / barbell. As my gym at work has mostly cardio stuff and I like that I can do 30 mins cardio during my working day and not have to find ‘additional’ time to get this in.

Any advice greatly appreciated! My weight has kind of plateaued now (11st 9) down from nearly 13st.

I don’t care about my weight at all in terms of what it is, I just want to look a certain way - ie leaner and with more definition in the chest and stomach being the main goal. I can definitely see a difference but I’m unsure as to whether continuing my current exercise routine is the way to go?

Food wise I would probably say I eat 8/10 well, 10 being good. No fizzy drinks, no crisps, sweets, chocs etc other than the odd nibble with it being the time of year and sometimes hard to avoid. Similarly with alcohol, a bit more than usual due to time of year right now but that’ll soon be done and dusted.

During the week my typical day’s eating is yoghurt / nuts / biltong / cottage cheese / veggies / apple and then an evening meal which is normally something like a stir fry with lots of veg or a ready meal aimed at calorie counters with a load of additional veg on the side.

Sorry for the lengthy post but would be grateful for any thoughts!

Cheers!
Well done so far some serious progress. Have you calculated your calories needed?

https://www.calculator.net/calorie-calculator.html

Something like this should give you an idea then tweak it as you see fit. I would aim for a 500 calorie defect af the start and if you are tired all the time maybe reduce that to 300.

Also aim for 1g of protein per lb of bodyweight and I aim for only complex carbs with a good bit of healthy fats chucked in.

Maybe chuck some pressups and pull ups in if you can, help build up what you want to see.

Sounds like you have a good base and asking all the right things so keep going! PH can be a great resource for this stuff with a supportive bunch.

ORD

18,086 posts

126 months

Tuesday 17th December 2019
quotequote all
OriginalFDM said:
Hi All

Looking for a bit of advice please. 33yo male FYI.

I’ve dropped one stone and got my body fat down from 22% to 18% through pretty much just cardio.

I do 30 mins intense cardio per day which consists of 5 min jog to warm up then 25x 30 secs sprint / 30 secs rest. Once I’ve done a few sets of this this my HR is around 160-165 immediately after a sprint and 150-155 at the end of 30 sec recovery.

Doing this 5x per day at lunchtime at work has helped me shed a good bit of excess fat but I want to get my body fat down to the 10-12% mark.

Am I best persisting with the cardio for now? I should add that I also do a 15 min abdominal program at home 5-6 times per week as well as 2-4 times per week doing some barbell squats / rows / bench press / tricep dips at home with a bench and barbell I bought on gumtree!

I do have a gym membership but it’s always absolutely rammed especially in the resistance / weight areas hence buying the bench / barbell. As my gym at work has mostly cardio stuff and I like that I can do 30 mins cardio during my working day and not have to find ‘additional’ time to get this in.

Any advice greatly appreciated! My weight has kind of plateaued now (11st 9) down from nearly 13st.

I don’t care about my weight at all in terms of what it is, I just want to look a certain way - ie leaner and with more definition in the chest and stomach being the main goal. I can definitely see a difference but I’m unsure as to whether continuing my current exercise routine is the way to go?

Food wise I would probably say I eat 8/10 well, 10 being good. No fizzy drinks, no crisps, sweets, chocs etc other than the odd nibble with it being the time of year and sometimes hard to avoid. Similarly with alcohol, a bit more than usual due to time of year right now but that’ll soon be done and dusted.

During the week my typical day’s eating is yoghurt / nuts / biltong / cottage cheese / veggies / apple and then an evening meal which is normally something like a stir fry with lots of veg or a ready meal aimed at calorie counters with a load of additional veg on the side.

Sorry for the lengthy post but would be grateful for any thoughts!

Cheers!
Welcome!

I wouldn’t bother getting to 10% if I were you. I’ve done it a couple of times, and it’s fairly unpleasant. I know a couple of natural bodybuilders, and they’re not very lean except for shows or magazine shoots - probably about 12%. It’s quite a lot harder to be 10% or below than to be a bit chubbier (but still very lean by the standards of everyday folk).

Bodyfat is about calories in and calories out. No real magic.

It might help a little bit to add some extra muscle, and there are excellent beginner programmes available online. 5/3/1 for beginners gets a lot of good reviews.

If I were you, with your goals, I’d not worry about bodyfat until the New Year. Eat well and lift well until then and you might gain a pound or two of muscle (along with a little bit of fat). Then you can do a few weeks of dieting to get down to 12%. It won’t be much fun, but it will be simple- just remove 300 calories from your diet.

There are some much more knowledgable guys on here that may well offer better advice.

OriginalFDM

402 posts

74 months

Tuesday 17th December 2019
quotequote all
Thanks all. Appreciated. I don’t really have a set number in mind. Just will keep going until I like the way I look to be honest. I don’t care if that number is 10/12/14 or whatever.

Definitely not going for the ultramarathon runner look! I’ll probably keep up with the daily cardio until the new year to try and combat the overeating and drinking then push the emphasis towards the strength/resistance side.

Is the sort of training I’m doing at home with the barbell (rows/squats/bench press) the right sort of thing? Like I said my gym is absolutely rammed especially in the weights area and will be much worse come the new year. So the more I can do at home the better.