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

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

Author
Discussion

biggbn

22,819 posts

219 months

Tuesday 7th July 2020
quotequote all
didelydoo said:
To add- my shoulder mobility is atrocious, so if I can manage biggrin

Here’s my best, it felt horrendous! - https://www.instagram.com/p/B466Gz2DreN/?igshid=aa...
You are a ridiculous human being, in a good way!!

Jim on the hill

5,072 posts

189 months

Tuesday 7th July 2020
quotequote all
didelydoo said:
To add- my shoulder mobility is atrocious, so if I can manage biggrin

Here’s my best, it felt horrendous! - https://www.instagram.com/p/B466Gz2DreN/?igshid=aa...
Impressive! How did you work on your shoulder mobility? I could do with doing that.

didelydoo

5,528 posts

209 months

Tuesday 7th July 2020
quotequote all
biggbn said:
You are a ridiculous human being, in a good way!!
biggrin thank you!

didelydoo

5,528 posts

209 months

Tuesday 7th July 2020
quotequote all
Jim on the hill said:
Impressive! How did you work on your shoulder mobility? I could do with doing that.
Shoulder dislocates, lat stretches and pec stretches. But mostly sticking with it on front squats- as I go heavier, it forces me in to position.

TheJimi

24,862 posts

242 months

Tuesday 7th July 2020
quotequote all
didelydoo said:
Jim on the hill said:
Impressive! How did you work on your shoulder mobility? I could do with doing that.
Shoulder dislocates, lat stretches and pec stretches. But mostly sticking with it on front squats- as I go heavier, it forces me in to position.
I'll add - external rotations and dead hangs - both two handed and one handed.

P.s Ben, that KB is fkin' ridiculous hehe

I'd totally have a go though!

mcelliott

8,626 posts

180 months

Tuesday 7th July 2020
quotequote all
Hilly hour on the bike, then straight into the sea for a 1k swim. Gym tomorrow for a shoulder session.

biggbn

22,819 posts

219 months

Tuesday 7th July 2020
quotequote all
8 miles brisk walking today only, wee dog is knackered!! Very little to eat, not feeling hungry so just gonna roll with it and monitor energy levels tomorrow. Got a heads up gyms might be opening 25th, but that may be scurrilous rumor only.

smiffy180

6,018 posts

149 months

Tuesday 7th July 2020
quotequote all
There's so many dates being thrown about at the moment.
If they do open I'd be suprised if it's for long as they're on about preparing for a second wave now.


Tonight I hit a huge PB for me biggrin
120kg x4/4/5 strict press!
120kg for 1 being my 1RM!
https://www.instagram.com/p/CCWhGJuAeCE/?igshid=1o...

Plan was 3x4 but it felt so good I went for one extra and was tempted to push my luck with 6 but need to stay on the plan as I'm expecting heavier next week so can't burn out.

biggbn

22,819 posts

219 months

Tuesday 7th July 2020
quotequote all
smiffy180 said:
There's so many dates being thrown about at the moment.
If they do open I'd be suprised if it's for long as they're on about preparing for a second wave now.


Tonight I hit a huge PB for me biggrin
120kg x4/4/5 strict press!
120kg for 1 being my 1RM!
https://www.instagram.com/p/CCWhGJuAeCE/?igshid=1o...

Plan was 3x4 but it felt so good I went for one extra and was tempted to push my luck with 6 but need to stay on the plan as I'm expecting heavier next week so can't burn out.
Fantastic effort man, your going great guns

OriginalFDM

402 posts

74 months

Wednesday 8th July 2020
quotequote all
Hello Folks

I've lost 19lb since October, and gone from a 'porky round the edges' Medium to a fairly slim Small with a noticeable reduction in body fat. This has been done through a calorie deficit, lots of cardio, and for the last couple of months, a daily 20 min circuit in my garage gym consisting of things like barbell squats, pull ups, etc, though with low weight (2 x 10kg plus the bar weight).

I've now reached a point where I don't want to 'lose weight' anymore, and now switch my focus to developing my muscles more and losing that extra bit of body fat I'm clinging on to (I would estimate I'm around 17% but looking to get to kind of 14-15% I think).

It's been recommended to me that I switch from calorie deficit to maintenance at the very least, and reduce cardio, and drop the 20 min daily blast and instead have 3-4 longer, concentrated sessions, lifting heavier.

I have ordered 2 x 20kg plates, so I will now have the option of 10, 20 or 30kg on each side of the bar.

Is there anyone who could help me design a workout program that I can follow or point me in the direction of a ready made one?

I'm looking for something 45-60 mins that I can do 3-4x per week in addition to carrying on doing a couple of runs per week. My equipment is a pull up bar, a bench cum squat rack, a barbell, 2 x 10kg and 2 x 20kg plates. The 20kg plates have grip holes so I think they can be used almost like dumbbells for certain exercises.

Some people have suggested doing a full body thing is good and others have suggested breaking up workouts between upper and lower body.

I've started eating at maintenance calories now, instead of in a deficit. On training days should I be eating more than maintenance? Or is it using that 'deficit' I create by training as the way to keep blasting the excess BF?

All advice would be very gratefully appreciated

Thanks

EDIT: Also this is probably a silly question, but when you see something like this:



And it says '3 sets', so you do all 3 sets together and then that's that exercise done with? Or do you work through them one set at a time so you do everything once, then everything twice, etc.? And when it says rest 3 sets and rest 2-3 mins, does that mean do 3 sets with no rest, then rest for 2-3 mins, or do one set, rest 2-3 mins, do the second set, etc?

Sorry all quite new to me!

Edited by OriginalFDM on Wednesday 8th July 10:23

ORD

18,086 posts

126 months

Wednesday 8th July 2020
quotequote all
anonymous said:
[redacted]
It is hard to look beyond full body while you are still able to recover well enough, assuming you enjoy it.

OriginalFDM

402 posts

74 months

Wednesday 8th July 2020
quotequote all
Thanks all that's really helpful info smile

Be grateful for any advice on the nutritional side of things too.

I've been running in a 400-500cal deficit from my TDEE every day for the last six weeks or so. It's been suggested that I now switch to maintenance, which for me on a non exercise day is c. 2,000

When I was running in deficit, I would add back cals from working out, so if I went on a run and burned 500 cals, I would eat say 2100 cals that day instead of 1600 cals.

Do I still need to be doing that on lifting days? How do you work out how much extra you need to eat (seems a bit easier with something like running to work out what you've burned). Or am I overthinking it?

OriginalFDM

402 posts

74 months

Wednesday 8th July 2020
quotequote all
anonymous said:
[redacted]
Thanks man, good to know it's working for you!

So if you were following that program, you'd do all 3 sets of one exercise before moving on to the next one, yes?

Animal

5,246 posts

267 months

Wednesday 8th July 2020
quotequote all
smiffy180 said:
There's so many dates being thrown about at the moment.
If they do open I'd be suprised if it's for long as they're on about preparing for a second wave now.


Tonight I hit a huge PB for me biggrin
120kg x4/4/5 strict press!
120kg for 1 being my 1RM!
https://www.instagram.com/p/CCWhGJuAeCE/?igshid=1o...

Plan was 3x4 but it felt so good I went for one extra and was tempted to push my luck with 6 but need to stay on the plan as I'm expecting heavier next week so can't burn out.
Nice work! What's your current BW?

TheThing

930 posts

133 months

Wednesday 8th July 2020
quotequote all
25 mins jump rope from me today. Can do criss crosses no problem now but double unders and the boxers skip still elude me. Also done some shoulder dislocates with a band. Having some right grief with my knees at the moment. Seem to constantly hurt when bending and throb when stationary. Driving me mad as I can't really do any lower body stuff properly.

smiffy180

6,018 posts

149 months

Wednesday 8th July 2020
quotequote all
biggbn said:
Fantastic effort man, your going great guns
Cheers! Really knuckling down at the moment.

Animal said:
Nice work! What's your current BW?
Heavy. Very heavy. laugh
151.5kg in shorts this morning so probably 151kg or there abouts.

TheJimi

24,862 posts

242 months

Wednesday 8th July 2020
quotequote all
smiffy180 said:
biggbn said:
Fantastic effort man, your going great guns
Cheers! Really knuckling down at the moment.

Animal said:
Nice work! What's your current BW?
Heavy. Very heavy. laugh
151.5kg in shorts this morning so probably 151kg or there abouts.
Weren't you north of 160kg at one point? or am I talking bks?


smiffy180

6,018 posts

149 months

Wednesday 8th July 2020
quotequote all
TheJimi said:
Weren't you north of 160kg at one point? or am I talking bks?
Yes 165kg at peak then dropped down to 133ish. Now back up laugh

didelydoo

5,528 posts

209 months

Wednesday 8th July 2020
quotequote all
Will you ever strict BW Smiffy biggrin

I jest- thats some strong pressing!

More swings with my ridiculous kettlebell today- more reps than last time, so I tried 1 handed- grip can’t quite take the swing yet! But it will- 1 arm 100kg swings will be quite a feat if I manage!

biggbn

22,819 posts

219 months

Wednesday 8th July 2020
quotequote all
smiffy180 said:
biggbn said:
Fantastic effort man, your going great guns
Cheers! Really knuckling down at the moment.

Animal said:
Nice work! What's your current BW?
Heavy. Very heavy. laugh
151.5kg in shorts this morning so probably 151kg or there abouts.
I was 146kg when I was lifting the big weights. Hoping to be under 120kg on weigh day Friday. Aiming for about 112 eventually.