What training are you doing/have you done today? (Vol.3)
Discussion
Over the space of around 4 months I dropped from 80kg to around 73kg (after waking), all of it fat. If I had to guess, I'd say 20% down to 12%. What worked for me was lots of protein (160g ish), much less carbs, more (good) fat and more cardio/weights.
It's very easy to underestimate just how many calories are in some meals.
It's very easy to underestimate just how many calories are in some meals.
Edited by MaxFromage on Sunday 17th March 19:56
A friend just told me about the app called Yuka (free to use). Personally it's a bit alarmist on some of the stuff (sweeteners etc), but it's quick and easy to give you calories/fat/carbs/protein etc, which is useful when you're trying to work out portions. It's only for items with a barcode.
Had been doing weight training and cardio fairly consistently for about a year. Had a new baby on 21 dec and thought it wouldnt be that hard continuing…. That resulted in doing 12 weeks of absolutely no training.
Started back this week, my god it’s a shock to the system. Everything I’ve read tells me any lost strength and fitness will come back quickly. But I’m genuinely shocked how weak I am after 3 months in terms of weight and reps I managed. Knew I would have to scale back, but was a bit surprised.
Anyway good luck to all those training, I have missed it.
Started back this week, my god it’s a shock to the system. Everything I’ve read tells me any lost strength and fitness will come back quickly. But I’m genuinely shocked how weak I am after 3 months in terms of weight and reps I managed. Knew I would have to scale back, but was a bit surprised.
Anyway good luck to all those training, I have missed it.
Low energy this morning but struggled through.
Squat 140kg x 8
Deadlift 150kg x 8
Clean and press 60kg x 10 (6,4...found these taxing today)
Shrugs 50kg x 18
Single arm rows 50kg x 20 per side
20kg disc front raise x 20
Medicine ball wall 16 per side, floor x 10
Properly tired, Mrs has cold, hope it's not something hanging around me. Worst workout of week done though!!
Noticed weight belt is much easier to fasten now after several weeks of this kind of workout, must be shifting some weight somewhere. Gonna start tracking calories again and order some more protein, get my intake back up again. Kinda fasting day today, burn off the excesses of weekend, psychologically at least!
Squat 140kg x 8
Deadlift 150kg x 8
Clean and press 60kg x 10 (6,4...found these taxing today)
Shrugs 50kg x 18
Single arm rows 50kg x 20 per side
20kg disc front raise x 20
Medicine ball wall 16 per side, floor x 10
Properly tired, Mrs has cold, hope it's not something hanging around me. Worst workout of week done though!!
Noticed weight belt is much easier to fasten now after several weeks of this kind of workout, must be shifting some weight somewhere. Gonna start tracking calories again and order some more protein, get my intake back up again. Kinda fasting day today, burn off the excesses of weekend, psychologically at least!
Edited by biggbn on Monday 18th March 06:29
13km run Sunday totalling 44km last week running, most running in a week in a while.
6am 1 hour hiit class group activity with gym. Felt like wading through treacle today, really low energy and felt like a slog. Approx half the calorie burn of the usual Monday morning start.
8am 1 hour chest and shoulders workout, felt more energy after double espresso and porridge.
6am 1 hour hiit class group activity with gym. Felt like wading through treacle today, really low energy and felt like a slog. Approx half the calorie burn of the usual Monday morning start.
8am 1 hour chest and shoulders workout, felt more energy after double espresso and porridge.
JimmyConwayNW said:
13km run Sunday totalling 44km last week running, most running in a week in a while.
6am 1 hour hiit class group activity with gym. Felt like wading through treacle today, really low energy and felt like a slog. Approx half the calorie burn of the usual Monday morning start.
8am 1 hour chest and shoulders workout, felt more energy after double espresso and porridge.
My chest is uncharacteristically tender after Saturday's workout, and your training through treacle analogy is bang on for how I felt this morning. Still, it's done for both of us, onwards and upwards! 6am 1 hour hiit class group activity with gym. Felt like wading through treacle today, really low energy and felt like a slog. Approx half the calorie burn of the usual Monday morning start.
8am 1 hour chest and shoulders workout, felt more energy after double espresso and porridge.
MaxFromage said:
A friend just told me about the app called Yuka (free to use). Personally it's a bit alarmist on some of the stuff (sweeteners etc), but it's quick and easy to give you calories/fat/carbs/protein etc, which is useful when you're trying to work out portions. It's only for items with a barcode.
I use nutracheckYesterday, nice garden workout in the sun, 4 sets of 20 pull ups then straight into the sea for a 20 minute swim, then really tough hour on Zwift.
Today, very fast group ride on Zwift, a bit like the Tour Du Zwift but under a different name, got around 17th from 700 starters, legs felt good, sneaked a swim in at lunch, actually felt spring like and I didn't shiver for a full 2hrs after!
Today, very fast group ride on Zwift, a bit like the Tour Du Zwift but under a different name, got around 17th from 700 starters, legs felt good, sneaked a swim in at lunch, actually felt spring like and I didn't shiver for a full 2hrs after!
Quicker today and with some more reps.
Shoulders
Seated dumbell press
20kg x 10
35kg x 12
Circuit
Shrugs 50kg dumbells x 20
Single arm rows 50kg dumbells x 20 each side
Front raises 20kg disc x 25
40kg dumbells clasp grip x 11
20kg disc x 20
Clean and press 50kg x 10 no breather
MBWS 20 reps each side
MBFS (squat jumps) x 10
30 mins...gonna look at doubling up the cardio sets rather than increase weight.
Shoulders
Seated dumbell press
20kg x 10
35kg x 12
Circuit
Shrugs 50kg dumbells x 20
Single arm rows 50kg dumbells x 20 each side
Front raises 20kg disc x 25
40kg dumbells clasp grip x 11
20kg disc x 20
Clean and press 50kg x 10 no breather
MBWS 20 reps each side
MBFS (squat jumps) x 10
30 mins...gonna look at doubling up the cardio sets rather than increase weight.
Edited by biggbn on Wednesday 20th March 05:58
Today, bloody hard back session, weighted pull ups then full stack pull downs, even these gnarly hands bled a little, earlier was the best swim so far this year, crystal clear water matched the skies. Load the camper up for the boat on Friday so a good rest from the gym etc, back on the mostly carnivore diet whilst I'm away, always fun to see how much the body changes so quickly, will throw in some carbs for my longer bike rides.
Legs feel nice and strong though. Thankfully it finishes today, so a 1hr 30 decent intensity ride awaits tomorrow 
It's been quite a while since I've posted in here.
Had quite a rough 12+ months amongst other distractions and thought earlier I haven't been in here for a while!
Not sure where I left off, pretty sure I posted my 400 deadlift in November 2022 then trailed off shortly after that.
My plan was to work towards a 410kg deadlift towards the end of last year/early this year.
It was all moving well but then moved house 260 miles down south to start afresh and just had constant issues trying to deadlift, like I'd forgotten how to but I think I was blown out.
I then took a few weeks out to do a hypertrophy phase to give my joints a break and went and tore my other pec during a warm up weight bench press.
That was early Jan, had the surgery and 7 weeks post op currently.
Weight is down from ~140kg to 128kg, going to keep dropping and give my body a well deserved rest. Try and start afresh a bit leaner than I have done previously but unsure where this will be. I just can't shift the fat from around the stomach area where I'd like it gone so will likely be somewhere around 115-120kg depending how I feel. Currently I feel small
I can OHP a massive 20kg for 3x12 so definitely a long way to go to back to my old numbers. Shoulder mobility isn't quite 100% yet though which is to be expected.
Also managed to tear my adductor doing Bulgarians then pulled my hamstring in the other leg the day after walking to the fridge.
I'm only 32 but you wouldn't think it at this rate
My current injury list to date:
Left pec major tendon torn
Right pec major tendon torn
Left patella delaminated (partial tear)
Glute gear
Hamstring tear
Bicep muscle tear
Dislocated finger
2x crushed fingernail incidents
It is slowly grinding away at me mentally though, I'm not sure when to call it a day with strongman especially as I haven't achieved what I set out yet.
Had quite a rough 12+ months amongst other distractions and thought earlier I haven't been in here for a while!
Not sure where I left off, pretty sure I posted my 400 deadlift in November 2022 then trailed off shortly after that.
My plan was to work towards a 410kg deadlift towards the end of last year/early this year.
It was all moving well but then moved house 260 miles down south to start afresh and just had constant issues trying to deadlift, like I'd forgotten how to but I think I was blown out.
I then took a few weeks out to do a hypertrophy phase to give my joints a break and went and tore my other pec during a warm up weight bench press.
That was early Jan, had the surgery and 7 weeks post op currently.
Weight is down from ~140kg to 128kg, going to keep dropping and give my body a well deserved rest. Try and start afresh a bit leaner than I have done previously but unsure where this will be. I just can't shift the fat from around the stomach area where I'd like it gone so will likely be somewhere around 115-120kg depending how I feel. Currently I feel small
I can OHP a massive 20kg for 3x12 so definitely a long way to go to back to my old numbers. Shoulder mobility isn't quite 100% yet though which is to be expected.
Also managed to tear my adductor doing Bulgarians then pulled my hamstring in the other leg the day after walking to the fridge.
I'm only 32 but you wouldn't think it at this rate
My current injury list to date:
Left pec major tendon torn
Right pec major tendon torn
Left patella delaminated (partial tear)
Glute gear
Hamstring tear
Bicep muscle tear
Dislocated finger
2x crushed fingernail incidents
It is slowly grinding away at me mentally though, I'm not sure when to call it a day with strongman especially as I haven't achieved what I set out yet.
Thought I might start chipping in here for the crack.
Been doing Big Loz's 12 week training program for the best part of a year now, coming towards the end of of my third go at it. This morning was leg day, felt fairly decent despite being at the back end of a stinking cold.
5-min cardio warm-up
6 warm up squat sets, up to 65% 1RM
1 x 137.5kg squat (new PB! This was supposed to be 97.5% 1RM but I know better than a Europe's Strongest Man winner, eh!?)
2 x 7 105kg squat
2 x 10 67.5kg barbell lunges
3 x 8 230kg 45° leg press
Did a couple of lighter sets on the leg extension as I felt like I had a little bit left in the tank. Also because I tried front squats for the first time in over a year a couple of weeks back and it was very obvious my anterior was much weaker than my posterior; should be at about 80%, was more like 60% so need to work on that.
Been doing Big Loz's 12 week training program for the best part of a year now, coming towards the end of of my third go at it. This morning was leg day, felt fairly decent despite being at the back end of a stinking cold.
5-min cardio warm-up
6 warm up squat sets, up to 65% 1RM
1 x 137.5kg squat (new PB! This was supposed to be 97.5% 1RM but I know better than a Europe's Strongest Man winner, eh!?)
2 x 7 105kg squat
2 x 10 67.5kg barbell lunges
3 x 8 230kg 45° leg press
Did a couple of lighter sets on the leg extension as I felt like I had a little bit left in the tank. Also because I tried front squats for the first time in over a year a couple of weeks back and it was very obvious my anterior was much weaker than my posterior; should be at about 80%, was more like 60% so need to work on that.
Yesterday, short race on Zwift, 10th or 11th from around 400 starters, did a few more Ks to bag a few sprint and climbers jerseys even though I felt a bit s
t, then 15 minutes in the sea.
This morning was a quick dip in the bay so last sea swim for a bit
t, then 15 minutes in the sea.This morning was a quick dip in the bay so last sea swim for a bit
Edited by mcelliott on Friday 22 March 12:17
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