What training are you doing/have you done today? (Vol.3)
Discussion
horsemeatscandal said:
Just the bike for me today, maybe 28 miles. Few extra miles in going to meet a mate after work. These were immediately negated by riding to the boozer and enjoying two pints of premium continental lager.
I'm sure if you looked hard enough there'll be some protein in a pint... It's a health drink! 
Today, late afternoon swim, pretty rough conditions so fairly brief water time, then to the gym, took ages to get warm but once I did a decent chest workout was had, incline bench , best was 110kg for 5 which was a tiny bit disappointing, weighted dips to finish, then 5 sets of heavy lunges and 5 quick fire 85kg bag lifts to bring the hour to an end, 22000 steps along the way too
Trained this afternoon... Still feeling sick; still pained and still losing weight slowly; but it is what it is... I'm not eating normally and constantly nauseous / going to the loo re this PCS - so will take the meds Ive been prescribed and see what the MRI scans show in 4 weeks - deffo think there's stones in there causing these issues unfortunately
Anyway...
Bit of chest this afternoon
Started with bodyweight pull ups - managed 35 in 5s before I burned out - full hang start, slow up/slow down
Flat dumbbell bench: Warmed up with 20kg for 20 reps and then did 4 x 20 with 35kg
Bench: Using the swiss bar and widest grip - 20s with 50kg, 60kg, 75kg, 85kg and 90kg. Tried with 100kg but right shoulder said no! Got 6 reps and that was enough...
Ended with tricep pushdowns - 4 x 20 with 35kg super-setted with bodyweight hangs (thumbless grip) at 45 secs a time
Anyway...
Bit of chest this afternoon
Started with bodyweight pull ups - managed 35 in 5s before I burned out - full hang start, slow up/slow down
Flat dumbbell bench: Warmed up with 20kg for 20 reps and then did 4 x 20 with 35kg
Bench: Using the swiss bar and widest grip - 20s with 50kg, 60kg, 75kg, 85kg and 90kg. Tried with 100kg but right shoulder said no! Got 6 reps and that was enough...
Ended with tricep pushdowns - 4 x 20 with 35kg super-setted with bodyweight hangs (thumbless grip) at 45 secs a time
Chest flat bench 100kg x 10
Incline dumbell 40kg x !0
Incline fly 32.5kg x 8
Shrug 50kg dumbells x 25
Singel arm row 50kg dumbells x 25 per side
Clasp grip 40kg front raise x 10
Clean and press 50kg x 10
Barbell curl 30kg x 12 slow
Medicine ball floor slams x 10
Really tired coming in, surprised I put 5 reps on my shrug/rows.
Incline dumbell 40kg x !0
Incline fly 32.5kg x 8
Shrug 50kg dumbells x 25
Singel arm row 50kg dumbells x 25 per side
Clasp grip 40kg front raise x 10
Clean and press 50kg x 10
Barbell curl 30kg x 12 slow
Medicine ball floor slams x 10
Really tired coming in, surprised I put 5 reps on my shrug/rows.
First chest/pressing day on the modified programme. Started this at 60% 1RM, as opposed to 70%, as chest/shoulders is my weakest area.
4 x 5 bench press, 60kg
1 x max. (16), 60 kg
3 x 12 each arm, dumbbell rotator cuffs, 10kg
4 x 8-12, incline dumbbell bench press, 25kg
3 x 8, Smith machine shoulder press, 20kg. I was overly optimistic on this and initially planned 27.5kg, but no chance. This was also supposed to be my second exercise rather than last so that didn't help.
I tried to get some fat grip, straight leg deadlifts and some hangs in at the end but if I'm being completely honest/disgusting, this is the second day on the bounce that cloth has been touched in the gym and I had to make a swift exit.
Will get some bicep and grip stuff done at home this evening.
4 x 5 bench press, 60kg
1 x max. (16), 60 kg
3 x 12 each arm, dumbbell rotator cuffs, 10kg
4 x 8-12, incline dumbbell bench press, 25kg
3 x 8, Smith machine shoulder press, 20kg. I was overly optimistic on this and initially planned 27.5kg, but no chance. This was also supposed to be my second exercise rather than last so that didn't help.
I tried to get some fat grip, straight leg deadlifts and some hangs in at the end but if I'm being completely honest/disgusting, this is the second day on the bounce that cloth has been touched in the gym and I had to make a swift exit.
Will get some bicep and grip stuff done at home this evening.
Today, got to the gym, felt like dog s
t, and it was standing overhead press day too, anyway got a 72kg for 4 up on mine final set which was close to a PB for reps so that was super pleasing, I still hate that fkin exercise though! Then it was 45km on Zwift to spin up the legs, then an early evening swim with a stunning sunset as a back drop, magic.
t, and it was standing overhead press day too, anyway got a 72kg for 4 up on mine final set which was close to a PB for reps so that was super pleasing, I still hate that fkin exercise though! Then it was 45km on Zwift to spin up the legs, then an early evening swim with a stunning sunset as a back drop, magic.Managed to train this afternoon; todays not a bad day, which is good, so took advantage and got some gardening done, more planting on of veg in the greenhouse and then a 30mins session this afternoon
Started with wide grip pull ups (5 x 5 at bodyweight) super-setted with 15kg dumbbell lateral raises
Then onto seated shoulder press; did 10s with bar, 30kg, 40kg, 50kg then 5s with 60kg, 65kg, 70kg and ended with 3 reps at 72.5kg - shoulders were goosed and I started to hurt inside unfortunately (found out that standing presses are a no-go currently due to that pain)
https://vimeo.com/937008843
And ended the session with grip on the rolling thunder; did 8s with 50kg, 55kg and 60kg and then 5 with 65kg, 3s with 70kg, a double with 75kg and then ended with 80kg (left grip got found out as usual)
https://vimeo.com/937009595
That'll do it until Monday I think...
Started with wide grip pull ups (5 x 5 at bodyweight) super-setted with 15kg dumbbell lateral raises
Then onto seated shoulder press; did 10s with bar, 30kg, 40kg, 50kg then 5s with 60kg, 65kg, 70kg and ended with 3 reps at 72.5kg - shoulders were goosed and I started to hurt inside unfortunately (found out that standing presses are a no-go currently due to that pain)
https://vimeo.com/937008843
And ended the session with grip on the rolling thunder; did 8s with 50kg, 55kg and 60kg and then 5 with 65kg, 3s with 70kg, a double with 75kg and then ended with 80kg (left grip got found out as usual)
https://vimeo.com/937009595
That'll do it until Monday I think...
Today, back session at the gym, wife came too, she's wrong af so kept me honest, weighted pull ups then bent over rows, the some dead hangs from the rings, 3 and half minutes without too much trouble, then an hour on Zwift, followed by a swim in a pretty busy bay, sea swimming is a thing in these parts.
Did some stretching exercises in the morning for an hour . That felt great. I would love to do much more sports , but honestly these days i have not much time for that. I also would like to begin with some vitamins (checked already information on Canadian Pharmacy Partnership), cause my energy level is way too low at the moment.
Edited by jerryjerry44 on Thursday 25th April 22:51
d_a_n1979 said:
Managed to train this afternoon; todays not a bad day, which is good, so took advantage and got some gardening done, more planting on of veg in the greenhouse and then a 30mins session this afternoon
Started with wide grip pull ups (5 x 5 at bodyweight) super-setted with 15kg dumbbell lateral raises
Then onto seated shoulder press; did 10s with bar, 30kg, 40kg, 50kg then 5s with 60kg, 65kg, 70kg and ended with 3 reps at 72.5kg - shoulders were goosed and I started to hurt inside unfortunately (found out that standing presses are a no-go currently due to that pain)
https://vimeo.com/937008843
And ended the session with grip on the rolling thunder; did 8s with 50kg, 55kg and 60kg and then 5 with 65kg, 3s with 70kg, a double with 75kg and then ended with 80kg (left grip got found out as usual)
https://vimeo.com/937009595
That'll do it until Monday I think...
Good to hear you're managing man, but listen to your body. You've only got one and time is really all we've got. I get ots frustrating but minimising your chance of injury now will likely ensure many years more of injury free training. Sorry of this 'advice' is unwarranted and I'm not implying I understand your condition but I can feel the frustration in your every post. Take care brother man, peace and love, gbn Started with wide grip pull ups (5 x 5 at bodyweight) super-setted with 15kg dumbbell lateral raises
Then onto seated shoulder press; did 10s with bar, 30kg, 40kg, 50kg then 5s with 60kg, 65kg, 70kg and ended with 3 reps at 72.5kg - shoulders were goosed and I started to hurt inside unfortunately (found out that standing presses are a no-go currently due to that pain)
https://vimeo.com/937008843
And ended the session with grip on the rolling thunder; did 8s with 50kg, 55kg and 60kg and then 5 with 65kg, 3s with 70kg, a double with 75kg and then ended with 80kg (left grip got found out as usual)
https://vimeo.com/937009595
That'll do it until Monday I think...
biggbn said:
d_a_n1979 said:
Managed to train this afternoon; todays not a bad day, which is good, so took advantage and got some gardening done, more planting on of veg in the greenhouse and then a 30mins session this afternoon
Started with wide grip pull ups (5 x 5 at bodyweight) super-setted with 15kg dumbbell lateral raises
Then onto seated shoulder press; did 10s with bar, 30kg, 40kg, 50kg then 5s with 60kg, 65kg, 70kg and ended with 3 reps at 72.5kg - shoulders were goosed and I started to hurt inside unfortunately (found out that standing presses are a no-go currently due to that pain)
https://vimeo.com/937008843
And ended the session with grip on the rolling thunder; did 8s with 50kg, 55kg and 60kg and then 5 with 65kg, 3s with 70kg, a double with 75kg and then ended with 80kg (left grip got found out as usual)
https://vimeo.com/937009595
That'll do it until Monday I think...
Good to hear you're managing man, but listen to your body. You've only got one and time is really all we've got. I get ots frustrating but minimising your chance of injury now will likely ensure many years more of injury free training. Sorry of this 'advice' is unwarranted and I'm not implying I understand your condition but I can feel the frustration in your every post. Take care brother man, peace and love, gbn Started with wide grip pull ups (5 x 5 at bodyweight) super-setted with 15kg dumbbell lateral raises
Then onto seated shoulder press; did 10s with bar, 30kg, 40kg, 50kg then 5s with 60kg, 65kg, 70kg and ended with 3 reps at 72.5kg - shoulders were goosed and I started to hurt inside unfortunately (found out that standing presses are a no-go currently due to that pain)
https://vimeo.com/937008843
And ended the session with grip on the rolling thunder; did 8s with 50kg, 55kg and 60kg and then 5 with 65kg, 3s with 70kg, a double with 75kg and then ended with 80kg (left grip got found out as usual)
https://vimeo.com/937009595
That'll do it until Monday I think...
I'll do what I can and stop as soon as I start to hurt... Certain exercises are a no-go (can't squat, can't deadlift & standing presses aren't great); but seated stuff seems to be fine as done flat bench etcArms are easy enough to train; grip training's fine as long as I don't go stupid; so using the 60mm + handles stops me from adding too much weight...
I'll do what I can when I feel up to it and leave it when I'm not up to it...
Been there/done that/got the t-shirt full of holes
Onto the final leg of my training plan, so hoping nothing goes wrong for the next 3 weeks. Hardest workout so far (per the reviews), which plenty of people fail to finish. Very pleased to compete the 2 hours without too much pain and added on an extra 15% on top to finish off a climb.
Has anyone got any advice for sorting bicep tendonitis? I get pain in the front of my left shoulder and bicep with most pressing movements. Had it for around 6 weeks now and its driving me nuts!
I've been doing some gentle stretches and excercises and it has improved. Anyone had it? And if you did, how did you sort it? Thanks in advance.
I've been doing some gentle stretches and excercises and it has improved. Anyone had it? And if you did, how did you sort it? Thanks in advance.
TheThing said:
Has anyone got any advice for sorting bicep tendonitis? I get pain in the front of my left shoulder and bicep with most pressing movements. Had it for around 6 weeks now and its driving me nuts!
I've been doing some gentle stretches and excercises and it has improved. Anyone had it? And if you did, how did you sort it? Thanks in advance.
That sounds like long head bicep tendonitis; the angle of pressing stretches the tendon beyond what it's happy with etc...I've been doing some gentle stretches and excercises and it has improved. Anyone had it? And if you did, how did you sort it? Thanks in advance.
I use a Swiss bar for pressing when my right shoulder plays up; that's the one I have the most issues with and that's exactly as you're having
Swiss bar: https://www.amazon.co.uk/Master-Olympic-Multi-Foot...
The supinated grip is better for issues like this; but you could try reverse grip bench as well; a bit harder but you soon get used to it, it hammers the tri's too
Using dumbbells and keeping your hands at a 45º angle eases the pain too; do this instead of the bar for a while...
There's loads of rehab and exercise ideas on YT etc. Have a look through them, try a few and see what works best for you
d_a_n1979 said:
TheThing said:
Has anyone got any advice for sorting bicep tendonitis? I get pain in the front of my left shoulder and bicep with most pressing movements. Had it for around 6 weeks now and its driving me nuts!
I've been doing some gentle stretches and excercises and it has improved. Anyone had it? And if you did, how did you sort it? Thanks in advance.
That sounds like long head bicep tendonitis; the angle of pressing stretches the tendon beyond what it's happy with etc...I've been doing some gentle stretches and excercises and it has improved. Anyone had it? And if you did, how did you sort it? Thanks in advance.
I use a Swiss bar for pressing when my right shoulder plays up; that's the one I have the most issues with and that's exactly as you're having
Swiss bar: https://www.amazon.co.uk/Master-Olympic-Multi-Foot...
The supinated grip is better for issues like this; but you could try reverse grip bench as well; a bit harder but you soon get used to it, it hammers the tri's too
Using dumbbells and keeping your hands at a 45º angle eases the pain too; do this instead of the bar for a while...
There's loads of rehab and exercise ideas on YT etc. Have a look through them, try a few and see what works best for you
I should of said, I'm not a 'lifter' in the common sense of the word but do what most people would call 'functional training' although I hate that term. Basically kettlebells and calisthenics. I will flick through YouTube and have a look. The only pressing movement I can do without pain or discomfort is narrow grip press ups. I will have a play around though and try some supinated grip stuff. Thanks again.
Shoulders
Seated dumbell press 35kg x 10
Shrugs 50kg x 25
Single arm rows 50kg x 25 a side
Dumbell front raises single clasp grip 40kg x 10
Clean and press 50kg x 10
Front raises barbell 50kg x 10
Barbell curls no weight x 10
Barbell curls 50kg x 10
Seated triceps push down stack x 35
Medicine ball floor slams jump/squat x 10
Wall 'slams' ball cradled x 10 each side
Different grip of ball seems to alleviate elbow pain although it's no longer such a 'slam' more of a weighted twisting movement.
Grip is now issue with Shrugs and single arm rows. 25 reps holding a 50kg dumbell is opening my hand for last few, might incorporate some grip work as recommended by a few of you.
Going to move clean weight up by 2.5kg per side and front raises to 45kg dumbell from next week.
Seated dumbell press 35kg x 10
Shrugs 50kg x 25
Single arm rows 50kg x 25 a side
Dumbell front raises single clasp grip 40kg x 10
Clean and press 50kg x 10
Front raises barbell 50kg x 10
Barbell curls no weight x 10
Barbell curls 50kg x 10
Seated triceps push down stack x 35
Medicine ball floor slams jump/squat x 10
Wall 'slams' ball cradled x 10 each side
Different grip of ball seems to alleviate elbow pain although it's no longer such a 'slam' more of a weighted twisting movement.
Grip is now issue with Shrugs and single arm rows. 25 reps holding a 50kg dumbell is opening my hand for last few, might incorporate some grip work as recommended by a few of you.
Going to move clean weight up by 2.5kg per side and front raises to 45kg dumbell from next week.
Nowt done over the weekend and was boozing in Leeds on Saturday so needed a good deadlift session this morning to get the week off to a good start.
4 x 5 deadlifts, 115kg (+2.5kg from last week)
1 x max. (10, 1 more than last week!)
3 x 5 squats, 70kg
3 x 8 pendlay rows, 65kg
4 x 8-12, lat pulldowns, 82.5kg (some 15kg side bends for sets of 10 in between).
4 x 5 deadlifts, 115kg (+2.5kg from last week)
1 x max. (10, 1 more than last week!)
3 x 5 squats, 70kg
3 x 8 pendlay rows, 65kg
4 x 8-12, lat pulldowns, 82.5kg (some 15kg side bends for sets of 10 in between).
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