What training are you doing/have you done today? (Vol.3)
Discussion
didelydoo said:
To add- my shoulder mobility is atrocious, so if I can manage
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!! Here’s my best, it felt horrendous! - https://www.instagram.com/p/B466Gz2DreN/?igshid=aa...
didelydoo said:
To add- my shoulder mobility is atrocious, so if I can manage
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.Here’s my best, it felt horrendous! - https://www.instagram.com/p/B466Gz2DreN/?igshid=aa...
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.P.s Ben, that KB is fkin' ridiculous
I'd totally have a go though!
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
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.
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
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.
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
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 gunsIf 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
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.
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!
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
Thanks all that's really helpful info
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?
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?
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
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?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
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.
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 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. 151.5kg in shorts this morning so probably 151kg or there abouts.
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. 151.5kg in shorts this morning so probably 151kg or there abouts.
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