What training are you doing/have you done today? (Vol.3)
Discussion
biggbn said:
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.
Try hook grip first (bit of chalk) and fold your fingers over your thumb that's under the handle; that should lock down well... Normal grip to begin with and then when you start to exhaust; switch to hook gripSeated 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.
It can be uncomfortable, but you soon get used to it
d_a_n1979 said:
biggbn said:
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.
Try hook grip first (bit of chalk) and fold your fingers over your thumb that's under the handle; that should lock down well... Normal grip to begin with and then when you start to exhaust; switch to hook gripSeated 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.
It can be uncomfortable, but you soon get used to it
biggbn said:
d_a_n1979 said:
biggbn said:
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.
Try hook grip first (bit of chalk) and fold your fingers over your thumb that's under the handle; that should lock down well... Normal grip to begin with and then when you start to exhaust; switch to hook gripSeated 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.
It can be uncomfortable, but you soon get used to it
On very heavy deads at comps I'd tape my thumbnail a touch as they'd generally split and bleed a lot. Pulled my biggest 347kg deadlift with hook grip!
At 6ft 4; the bars a long way to travel; alternate grip doesn't do your shoulders any good at weights like that and with the length of my arms etc; the bar was nearly 5" lower than alternate grip! That makes a huge difference when you're trying to lock out a lot of weight!
Not feeling great today; not eaten much (small 1/2 bowl of porridge for breakfast, 1/2 banana, small turkey / salad butty for lunch & an Activia yoghurt and then some pasta / pesto and salad for tea) - about as much as I could stomach...
Trained; but just. A simple lightweight sesh with wide grip pull ups - 5s and then 3s with bodyweight until burned out - 23 reps all in
SLDLs with 25kg dumbbells - 5 x 10 reps
Cable tricep pushdowns with 25kg super-setted with cable curls - 4 x 20 on each
Bodyweight hangs; 4 finger open grip only (finger tips wrapped over the top of the frame) - 4 x 50 secs each on widest supinated grip handles
Tomorrows a new day....
Trained; but just. A simple lightweight sesh with wide grip pull ups - 5s and then 3s with bodyweight until burned out - 23 reps all in
SLDLs with 25kg dumbbells - 5 x 10 reps
Cable tricep pushdowns with 25kg super-setted with cable curls - 4 x 20 on each
Bodyweight hangs; 4 finger open grip only (finger tips wrapped over the top of the frame) - 4 x 50 secs each on widest supinated grip handles
Tomorrows a new day....
d_a_n1979 said:
biggbn said:
d_a_n1979 said:
biggbn said:
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.
Try hook grip first (bit of chalk) and fold your fingers over your thumb that's under the handle; that should lock down well... Normal grip to begin with and then when you start to exhaust; switch to hook gripSeated 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.
It can be uncomfortable, but you soon get used to it
On very heavy deads at comps I'd tape my thumbnail a touch as they'd generally split and bleed a lot. Pulled my biggest 347kg deadlift with hook grip!
At 6ft 4; the bars a long way to travel; alternate grip doesn't do your shoulders any good at weights like that and with the length of my arms etc; the bar was nearly 5" lower than alternate grip! That makes a huge difference when you're trying to lock out a lot of weight!
Lateral raises 7.5kg, 10kg, 12.5kg, 15kg sets of 10
Cable lateral raises, slow, two sets of 10
New exercise, single dumbell cleans to overhead, 20kg, 22.5kg, 25kg sets of ten, seems good for mobility again and cardio, will persevere.
Medicine ball floor slams, squat to slam, two sets of 12.
20 minutes of bicep and grip work done last night at home.
Commute on the bike today (glorious day for it!)
Gonna get to the gym tonight for chest/shoulder assistance. Will be exactly the same weights as last week; close grip stuff, cleans, presses, tricep work, etc.
Very keen (impatient) to get a couple of months into this 'auto-regulated progression' stuff and see if it really works.
Oh, and this next week and a half is turbo bulk time. I'd originally thought to go into this Hadrian's wall walk lighter than normal, basically so I'm not having to move as much weight. However, I went to get my food for it last night and looking at the calories in these food pouches (<300), how much food I'm going to be able to carry (not much) and many pubs there are directly on the route (very few if any), I feel I might lose a fair amount of weight during. Hence, I need to proactively counter that with Gregg's and pizza.
Commute on the bike today (glorious day for it!)
Gonna get to the gym tonight for chest/shoulder assistance. Will be exactly the same weights as last week; close grip stuff, cleans, presses, tricep work, etc.
Very keen (impatient) to get a couple of months into this 'auto-regulated progression' stuff and see if it really works.
Oh, and this next week and a half is turbo bulk time. I'd originally thought to go into this Hadrian's wall walk lighter than normal, basically so I'm not having to move as much weight. However, I went to get my food for it last night and looking at the calories in these food pouches (<300), how much food I'm going to be able to carry (not much) and many pubs there are directly on the route (very few if any), I feel I might lose a fair amount of weight during. Hence, I need to proactively counter that with Gregg's and pizza.
Edited by horsemeatscandal on Tuesday 23 April 15:52
mcelliott said:
gotoPzero said:
Been going to the gym now for 8 months.
I do full body workouts 3 x a week - average about 2 hours each time.
My strength is massively improved.
I feel fitter. I am slowly moving up the weights. Probably close to 2x my starting weights now on most of the machines.
The overall work out feels easier and I do try and keep going that bit further - I am very mindful of injury though.
Biceps have gained nearly 2 inches, legs much more muscle, more core strength, same for back etc.
Happy with that. I am down about 10-11lbs.
But I am still having one sticky issue.
Can anyone give some advice on the best way to start reducing body fat?
I am still at 24% ish. 8 months ago I was about 27%.
I am eating a LOT less fat.
My protein intake is up. I am trying to hit about 160g a day. But its a lot.
I clear 100g a day no problem. Its that last 50 or so thats always hard. But I do usually get close.
On an average day I am eating about 1800 calories.
I think my solution is to either cut out carb or perhaps do some more cardio on my off days?
My first goal is 20%. I was hoping to hit that at 12 months so I have 4 months to go.
Reading online most people can lose 2-3% a month. So in theory it should be "easy".....
Thoughts on a post card?
Time I’m afraid, you’re ticking all the boxes by the looks of it, keep banging the weights and adding the muscle throw cardio as well, I find an evening walk after my last meal really aids digestion which helped me tremendously I do full body workouts 3 x a week - average about 2 hours each time.
My strength is massively improved.
I feel fitter. I am slowly moving up the weights. Probably close to 2x my starting weights now on most of the machines.
The overall work out feels easier and I do try and keep going that bit further - I am very mindful of injury though.
Biceps have gained nearly 2 inches, legs much more muscle, more core strength, same for back etc.
Happy with that. I am down about 10-11lbs.
But I am still having one sticky issue.
Can anyone give some advice on the best way to start reducing body fat?
I am still at 24% ish. 8 months ago I was about 27%.
I am eating a LOT less fat.
My protein intake is up. I am trying to hit about 160g a day. But its a lot.
I clear 100g a day no problem. Its that last 50 or so thats always hard. But I do usually get close.
On an average day I am eating about 1800 calories.
I think my solution is to either cut out carb or perhaps do some more cardio on my off days?
My first goal is 20%. I was hoping to hit that at 12 months so I have 4 months to go.
Reading online most people can lose 2-3% a month. So in theory it should be "easy".....
Thoughts on a post card?
Hopefully by end of June I will hit the 20%.
gotoPzero said:
mcelliott said:
gotoPzero said:
Been going to the gym now for 8 months.
I do full body workouts 3 x a week - average about 2 hours each time.
My strength is massively improved.
I feel fitter. I am slowly moving up the weights. Probably close to 2x my starting weights now on most of the machines.
The overall work out feels easier and I do try and keep going that bit further - I am very mindful of injury though.
Biceps have gained nearly 2 inches, legs much more muscle, more core strength, same for back etc.
Happy with that. I am down about 10-11lbs.
But I am still having one sticky issue.
Can anyone give some advice on the best way to start reducing body fat?
I am still at 24% ish. 8 months ago I was about 27%.
I am eating a LOT less fat.
My protein intake is up. I am trying to hit about 160g a day. But its a lot.
I clear 100g a day no problem. Its that last 50 or so thats always hard. But I do usually get close.
On an average day I am eating about 1800 calories.
I think my solution is to either cut out carb or perhaps do some more cardio on my off days?
My first goal is 20%. I was hoping to hit that at 12 months so I have 4 months to go.
Reading online most people can lose 2-3% a month. So in theory it should be "easy".....
Thoughts on a post card?
Time I’m afraid, you’re ticking all the boxes by the looks of it, keep banging the weights and adding the muscle throw cardio as well, I find an evening walk after my last meal really aids digestion which helped me tremendously I do full body workouts 3 x a week - average about 2 hours each time.
My strength is massively improved.
I feel fitter. I am slowly moving up the weights. Probably close to 2x my starting weights now on most of the machines.
The overall work out feels easier and I do try and keep going that bit further - I am very mindful of injury though.
Biceps have gained nearly 2 inches, legs much more muscle, more core strength, same for back etc.
Happy with that. I am down about 10-11lbs.
But I am still having one sticky issue.
Can anyone give some advice on the best way to start reducing body fat?
I am still at 24% ish. 8 months ago I was about 27%.
I am eating a LOT less fat.
My protein intake is up. I am trying to hit about 160g a day. But its a lot.
I clear 100g a day no problem. Its that last 50 or so thats always hard. But I do usually get close.
On an average day I am eating about 1800 calories.
I think my solution is to either cut out carb or perhaps do some more cardio on my off days?
My first goal is 20%. I was hoping to hit that at 12 months so I have 4 months to go.
Reading online most people can lose 2-3% a month. So in theory it should be "easy".....
Thoughts on a post card?
Hopefully by end of June I will hit the 20%.
Today, woke up with with a pretty bad sore throat not sure how I got it, first one in about 5yrs at least so feels weird to be less than 100%, anyway early morning swim soon woke me up, then oddly had amazing legs for a really good hour on Zwift even topping the live leader boards coughing up all sorts of gunge after though, then another quick dip just to cool off, lemsip and an early night for me
Hate the Wednesday work out.
Squats 130kg x 10
Deadlifts 155kg x 10
Clean and press 50kg x 10
Barbell front raise 50kg x 10
Barbell curl x 10, 50kg x 10
Shrugs 50kg x 25
Single arm rows 50kg x 20, reqlly tired!
Medicine ball floor slams x 12
Think yesterday extra session affected me, legs felt weak, squats were a grind. Also on restricted calories which won't be helping either. I've a protein shake and fruit only day today to break up the week, usually do this on Monday but gonna try midweek instead.
Squats 130kg x 10
Deadlifts 155kg x 10
Clean and press 50kg x 10
Barbell front raise 50kg x 10
Barbell curl x 10, 50kg x 10
Shrugs 50kg x 25
Single arm rows 50kg x 20, reqlly tired!
Medicine ball floor slams x 12
Think yesterday extra session affected me, legs felt weak, squats were a grind. Also on restricted calories which won't be helping either. I've a protein shake and fruit only day today to break up the week, usually do this on Monday but gonna try midweek instead.
popeyewhite said:
Something's not right. On only 1800 cals pd average the weight should be falling off you. Are you sure that figure is correct? I'd have a closer look...
Use nutracheck so its defo right unless my scales are wrong! I would say 1800 is maybe actually on the high side, on average I am closer to 1700.I have lost a lot of actual weight though, its not the weight that's the issue - its the body fat %.
I am down 2 stone in 10 months. My bf is now slowly coming down more though since my post above asking about it. I have read online though that a lot of scales don't calculate it correctly?
I am happier now its going the right direction though.
AdamC28 said:
Any suggestions for a beginner/intermediate routine to follow? I’ve followed Stronglifts for a number of months but feel I need a change from the relentless volume of compound movements.
My partner got sick of the strength training programme we were doing (fair enough, I'm on my fourth go 'round though modified a bit now) and she's now got the Gymshark app which she rates. No idea on details but worth a look?Legs for me last night (best day of the week? Got to be)
Usual squat/lunge/leg press routine. Added 2.5kg to my squat to make it a nice round 100kg and still managed 9 reps for my max. set, so same as last week when at 97.5kg.
Bike today, nowt tomorrow. Hopefully full grip session on Saturday night then a pressing day on Sunday.
Have a good one, all!
Usual squat/lunge/leg press routine. Added 2.5kg to my squat to make it a nice round 100kg and still managed 9 reps for my max. set, so same as last week when at 97.5kg.
Bike today, nowt tomorrow. Hopefully full grip session on Saturday night then a pressing day on Sunday.
Have a good one, all!
Thanks to ongoing knee issues I haven't done any direct (nor much indirect) leg training in a year. I've been feeling a bit better recently so did a bit of leg work on Monday night.
Goblet Squat 3x10 (16kg, this is as prescribed by my physio)
Leg Press 3x25 (only 66kg)
Leg Curl 3x25 (again, only 32kg)
Calf Raises 3x20-25 (73kg)
By lunchtime yesterday I was having serious sweats getting out of a chair and my calves are agony!
Goblet Squat 3x10 (16kg, this is as prescribed by my physio)
Leg Press 3x25 (only 66kg)
Leg Curl 3x25 (again, only 32kg)
Calf Raises 3x20-25 (73kg)
By lunchtime yesterday I was having serious sweats getting out of a chair and my calves are agony!
Yesterday, woke up feeling pretty shagged so wasn't up for much, quick early AM dip in the bay, then a late afternoon gym workout, 110kg incline proved to be the best for me, felt okish, then sighed pull ups with the 20kg plate and a couple of shuttles with I think around 250kg on the prowler to finish, did go back for a evening swim as the sunset was too good to miss, didn't sleep well last night but was in the water by 7 this morning hoping to get out on the road later for a steady bike ride. Oh and 26000 steps yesterday mostly courtesy of a bONKERS Aussie Shep
Edited by mcelliott on Thursday 25th April 13:33
Chest this morning
100kg x 10 flat bench
Incline dumbell 40kg x 10
Incline fly 30kg x 10
50kg dumbell Shrugs x 25
50kg dumbell single arm rows x 25
40kg dumbell clasp grip front raise x 10
Clean and press Olympic bar 50kg x 10
Olympic bar front raises 50kg x 10
Olympic bar curls 50kg x 10
Seated triceps push down stack x 35
Lateral raises 15kg x 10
Medicine ball floor slams x 12
Not feeling stronger but adding more exercises, feeling fitter.
100kg x 10 flat bench
Incline dumbell 40kg x 10
Incline fly 30kg x 10
50kg dumbell Shrugs x 25
50kg dumbell single arm rows x 25
40kg dumbell clasp grip front raise x 10
Clean and press Olympic bar 50kg x 10
Olympic bar front raises 50kg x 10
Olympic bar curls 50kg x 10
Seated triceps push down stack x 35
Lateral raises 15kg x 10
Medicine ball floor slams x 12
Not feeling stronger but adding more exercises, feeling fitter.
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