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

[Tickle]

ORD said:

30 minutes crouched running after my 4 year-old as he learns to ride a bike. My lower back will not thank me tomorrow.

It's a brutal workout!

[mcelliott]

Today, chilled coffee ride with my wife along our west coast, 34kph avg, then a fast group ride on Zwift a bit later, sea swim done in between, water felt cold again.

[Twistedheat02]

Lots of training last week

Sunday
10k run

Monday
deadlifts 5 x 5 at 160kg then some doubles at 170,
Shoulder press 5 x 10 at 40 kg

Tuesday
8km run

Wednesday
Front squats 5 x 10 @ 60kg
Barbell bent over row 5 x 10 @ 60kg

( this was just a workout to get some movement in, didn't want to go crazy heavy!)

Friday

Turf games engine workout at battersea park. That was tough but great fun.

Rested over the weekend as Turf really took it out of me!

[Tickle]

Core heavy circuit this morning. Took a while to warm-up, was quite stiff, especially forearms from yesterday's MTB ride.

[Bluevanman]

LosingGrip said:

I used to go to a gym last year twice a week (group personal training but your own plan) and they recommended a full body session for twice a week any a push/pull/legs for three sessions a week.

Apart from training each muscle three times a week, is there any other benefits?

What more benefit do you want lol.
I suggest doing some internet research on beginners programs, for me you're doing too many exercises

[horsemeatscandal]

Another solid week of training banked last week. Would have liked to have got a bit of cycling in but didn't, managed to get a decent amount of steps in though.

Tuesday was absolutely the hardest day, was absolutely wiped after it, first session I've rated 5/5 on the difficulty scale in a while. Scap pull-ups, wide grip/beltless/slow eccentric/deficit/paused deadlifts (we've dropped the constant tension part of this exercise now, so I get a moment's respite!), SLDLs (these were AMRAP this week, first time I've done anything AMRAP in a while), good mornings, double-paused squats, sandbag carries. Weight up across the board and like I say, hardest session in some time. Right back into it Wednesday though...

Resistance band rehab first, then 8MEMOM BTN press, these felt very good, enjoying this one a lot currently. Log press complex, ISO dumbbell shoulder press, dumbbell tricep extensions, axle overhead hold (this was absolutely RPE 10 this week, my left shoulder was ready for giving up), some resistance band tricep work. Slightly less taxing session but still hard graft.

Friday; log press 8MEMOM, 18" deadlift (another one I'm enjoying that I didn't think I would), farmers carry 'sprints', sandbag loading (these are getting heavy now), crush press.

Didn't do much of anything over the weekend other than meander around beautiful North Yorkshire. Not strictly training-related but I had some very good food yesterday; oysters, chateaubriand, crumble. Also had one of the best cheeseburgers I've had in a while on Saturday and plenty pints of hazelnut porter. As such, my weight was.... less-than-ideal this morning, but should hopefully drop back down to the 91-92kg mark over the next day or so.

[MaxFromage]

horsemeatscandal said:

Not strictly training-related but I had some very good food yesterday; oysters, chateaubriand, crumble. Also had one of the best cheeseburgers I've had in a while on Saturday

To be honest, a large chunk of my training is done so that I can eat lots of lovely food I eat healthily, but also add in plenty of 'bad stuff' that is burnt off on the bike. Bloodwork is great and I'd estimate bodyfat is 12-13%.

[LosingGrip]

Bluevanman said:

What more benefit do you want lol.
I suggest doing some internet research on beginners programs, for me you're doing too many exercises

I mean that was the reason for me posting on here for some advice...but apart from saying a full body work out may be better and do some research it hasn't really helped .

Anyway, today's work out. Cut slightly short due to timings and going after work and being knackered.

[biggbn]

Mr Roper said:

Started off with bag weighted lunges then sled push sprints, leg extensions, leg curls, finishing with calf press on leg press machine.

Tried the straight bar lat pullovers Bit off a faff getting the seat height and positioning right but once going I liked it. Not as isolated as d handle pullls, i felt it in my pecs and lats but that could be operator error. Great stretch though so will likely keep it.

Home for some feed then a long walk with the boys and ball in this great weather.

Try with rope also, similar stretch, perhaps more, but more adjustability...you will feel pecs also, similar to dumbell pull over

Edited by biggbn on Monday 20th April 21:04

[mcelliott]

Today, legs core and grip, leg extensions 4 sets at full stack then numerous sets of walking lunges with a 55lb bag, then hanging L sit holds followed by single arm dead hangs, then a solid 40 minutes on Zwift, a big 7 minute effort to nab a climbers jersey to finish, left my swim til quite late, was reluctant to go in as dog tired and cold but well when the bay looks this good you just gotta.

[AddyT.]

Good chest day today after a couple of weeks of not what I wanted due to school holidays and work trips etc.

Warm up sets then
100kg x 10 bench press
Straight into 36kg incline DB x 10
32kg incline DB x 10
30kg incline DB x 10
Chest press machine - 70kg x 10 - 2 sets
Machine chest fly - 4 sets of 100kg x 10

Tricep pushdown x 3 sets with straight bar @ 26kg with overhead tricep extension @ 24kg

Felt pretty good for most of the day - love Monday sessions!

Pull tomorrow and just really need to focus very hard in the sessions to make the progress I want.

[Its Just Adz]

Yesterday, 5km run before work.

Today, pull before work. 2 wrong sets of everything, few supersets

Rope pulls
Plate loaded lat pulldown into dB hammer curl
Single arm cable pulldown
Iso row into chin ups
Shrugs
100 incline situps

[Mr Roper]

biggbn said:

Try with rope also, similar stretch, perhaps more, but more adjustability...you will feel pecs also, similar to dumbell pull over

Edited by biggbn on Monday 20th April 21:04

Will have a play on the next pull session, cheers.

Much needed rest day yesterday so just got my steps in.

Weighed in today...183.6lb. Roughly 2lb of actual fat loss so right on track. Been strict with 195g protein, 165g carbs, fats are a little on the low side @30g but all good so far.
Will keep this up for another week then I'll add some more carbs for the final week before I go away on my hols then pick it back up when I return.

The last cut was a long one so strength dipped a lot but starting from an already lean(ish) starting point and not being aggressive means I've not lost any strength, so for now I'm in the sweet spot of this mini cut.

Push tonight....Incline DB press is usually where I get the first signs of diet fatigue so I'll be watching the numbers but so far they've not budged.


Losing grip.....How many lift sessions can you commit to a week as a minimum? What are your goals? What cardio do currently do?

Some nice sessions being posted recently.


ETA progress pic

Very unflattering early morning progress pic…No gym pump, no gym lighting and gym no pose. Waaaay too early for a full colour pic. Just want my coffee and food face

Still working on the stubborn hip and lower abdominal fat but it’s getting there.

Edited by Mr Roper on Tuesday 21st April 11:36

[biggbn]

LosingGrip said:

Bluevanman said:

What more benefit do you want lol.
I suggest doing some internet research on beginners programs, for me you're doing too many exercises

I mean that was the reason for me posting on here for some advice...but apart from saying a full body work out may be better and do some research it hasn't really helped .

Anyway, today's work out. Cut slightly short due to timings and going after work and being knackered.

LG, for me, it is really simple. Find a way to train that you enjoy and be consistent. Determine what your goals are, overall fitness, muscle gain, strength, whatever and tailor your workouts to them. People are much more knowledgeable about lifting these days. When I started perceived wisdom was minimum 5 days, better 7 between body parts, hit them hard, get strong to get big. Eat lots. But that was the 90s for ya!! My workouts were 1 chest, 2 back, 3 legs, 4 shoulders and 5 arms, rinse and repeat. Lots of big basic compounds, 4-6 rep range and I got big and strong and laid a good foundation for my future. But I now train completely differently. And thats the thing...ask 10 gym users the best way to train and you'll get 10 different answers. And the chances are they are ALL correct answers because they work for the individuals giving the response.

Spend time in the gym, find something you enjoy and is sustainable, future proof your workouts by looking at injury potential and minimising that with good form, realistic weight, realistic targets and always pay attention to stimulus fatigue ratio. Are these exercises that are giving you systemic fatigue REALLY the best for your goals? For competitive lifters like HMS the answer will be yes...but what do YOU need from your input? Be honest with yourself. Oh, and don't read about the exploits of others or look at the way they look and want to train like them and look like them. You need to be a specialist in YOU. Its better to train hard but future proof your next decades in the gym than train hard, injure yourself and/or become despondent because your goals are unrealistic.

I am aware I have not offered you a critique or advice on how you train or how to train, but I'm a bit zen now, that's your journey, listen to the advice offered and figure your own route


Peace and love aways, gbn x

[Its Just Adz]

Good abs there Mr R!!

Very impressive.

[Mr Roper]

Its Just Adz said:

Good abs there Mr R!!

Very impressive.

Cheers man, chipping away at it slowly.

Tonight’s chest and tri’s

BB bench with paused reps, rear delt cable flys, incline DB press, decline EZ skull crushers (decline works great for this) straight bar push downs into single arm rope pushdown. Super arm pump palloff press.

[mcelliott]

Today, back session, started at the new pull up station that offers 3 different grips, 8 reps on each grip without letting go roughly a minute and ten seconds of bar time, did this for tens sets in total, then weighted pull ups 5x5 with 40kg then the same with 20kg, arms and back up like a balloon.

Then a huge hour on Zwift, big PRs on the London Loop, 17th quickest time this year out of 9000, feeling pretty strong, resting HR was 35 on waking so fitness is good.

Epically cold swim this evening, looking forward to actually doing some in daylight soon seeing as its summer time apparently.

[Its Just Adz]

Just over 7km run this morning. These are feeling a bit easier, it will get better when it's not so cold.

[Mr Roper]

Its Just Adz said:

Just over 7km run this morning. These are feeling a bit easier, it will get better when it's not so cold.

Nice work Adz….Whats brought the running on? Revisiting or getting into?


Nice session tonight. Went in feeling a little flat but soon got to it, ended up a solid bit work…

Lat pull downs, single arm DB rows, straight bar front delt raise, incline DB curls, incline bench cable pullover drop set, straight bar cable curls into rope hammer curl superset then DB shrugs to finish.

[Its Just Adz]

Never really been into it, was always too heavy and never felt comfortable. Ive been using the walking pad all through winter to do my steps / cardio so now the weather is getting better I'm trying to do it outside and seeing if I can improve fitness and get my HR up more.
It's quite peaceful I'm finding.