What training are you doing/have done today?
Discussion
roboxm3 said:
Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)
Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
Missed your post earlier.. Its different for everyone. But maybe if you call bench press 1 the ratio BP:S:DL for me is 1:1.7:2.1 but I have a good press relative to my two other lifts.Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
EDIT: messed up quoting + speeling
Edited by balders118 on Tuesday 26th October 00:16
Edited by balders118 on Tuesday 26th October 00:17
balders118 said:
roboxm3 said:
Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)
Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
Missed your post earlier.. Its different for everyone. But maybe if you call bench press 1 the ratio BP:S:DL for me is 1:1.7:2.1 but I have a good press relative to my two other lifts.Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
EDIT: messed up quoting + speeling
Edited by balders118 on Tuesday 26th October 00:16
Edited by balders118 on Tuesday 26th October 00:17
I stuck to it last night and it did highlight that my bench is strong when compared to my dead (60kg bench was easy and 100kg dead was about right for 3x8 (80kg squat wasn't really hard enough either)) but maybe the ratio is right and I need to increase my dead before upping the bench and squat!?
...or maybe I'm thinking about it too much, as usual, and should just get on and lift and as long as it's overloading the muscles, don't worry about it.
Don't get me started on Steve Reeves 'perfect physique ratios'!!
ShadownINja said:
BalhamBadger said:
10 mile run around SW London. Very sore lower back and wheezing for the first 2/3 miles then ok after that!
Brrrr it was cold tonight!balders118 said:
DownUnder. said:
Chest and tri's
Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets
Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)
Tri's
Cable machine kneeling over head pull??
Dumbell over head.
BED.
12 sets of press!! crikey, thats a lot. Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets
Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)
Tri's
Cable machine kneeling over head pull??
Dumbell over head.
BED.
Today back/bi's in about 1/2 hour. (student life, great ey...)
As many wide grip pull ups as poss.
3 x 10 lat pull down
3 x 10 seated close grip rower
3 x 10 reverse flys??
5 x 5 deadlifts
4 x 10 (with a bar pulling it up to chin keep elbows higher - whats this called??)
6 x 6 shrugs (i do these standing on the shoulder press machine)
3 x 8 curls with ez curl
4 x 8 dumbells steadily declining weight
drop set from 36 - 4.5 on curl machine x 2
2 k row.
estimated time - 1 hour.
BalhamBadger said:
ShadownINja said:
BalhamBadger said:
10 mile run around SW London. Very sore lower back and wheezing for the first 2/3 miles then ok after that!
Brrrr it was cold tonight!Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).
Are you rowing for a reason or just your bag for training? Really have enjoyed rowing (have only done Concept 2 indoor) last couple of years.
996 sps said:
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).
Are you rowing for a reason or just your bag for training? Really have enjoyed rowing (have only done Concept 2 indoor) last couple of years.
I bought a C2 about 6 months ago and nowadays row 5 days a week at 6 am before my wife/daughter get up. Great start to the day and means it doesn't really impact on my usual life - am now 1.5kgs from the weight I was when I was 19 and fitter than ever before.
Don't have time to row on the water and I do miss the social side of rowing but I use RowPro for online racing, etc which keeps the boredom away.
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).
That's bloody impressive - I love the rowing machine but couldn't face that kind of distance! Out of interest how long is it taking you to do 10k? I've done it in under 40 mins. BalhamBadger said:
Erik997 said:
Currently rowing approx 60km a week so this morning was my usual 10km row (exl 1km warm up) and then 2km of interval sprints (10 x 200m with 30s rest).
That's bloody impressive - I love the rowing machine but couldn't face that kind of distance! Out of interest how long is it taking you to do 10k? I've done it in under 40 mins. Remember its all technique...!
My routine for tonight and every night for that matter -
10 minutes on rowing machine
- 5 minutes at level 5
- 3 minutes at level 8
- 2 minutes at level 10 as hard as I can
15 minutes on the bike -
4 minutes at level 4
1 minute at level 10
Repeat 3 times
135 sit ups
Repeat the above rowing and bike routine -
That absolutely fks me, in 4 weeks I have dropped 15% bodyfat and lost just over half a stone
10 minutes on rowing machine
- 5 minutes at level 5
- 3 minutes at level 8
- 2 minutes at level 10 as hard as I can
15 minutes on the bike -
4 minutes at level 4
1 minute at level 10
Repeat 3 times
135 sit ups
Repeat the above rowing and bike routine -
That absolutely fks me, in 4 weeks I have dropped 15% bodyfat and lost just over half a stone
Last night was Back (and effectively Hams) & Bis:
Chin-ups, Lat Pulldowns, Cable Rows, Dumbbell Rows, Good Mornings, Hyper Extensions.
Dumbbell Curls, Hammer Curls, Wrist Curls.
Tonight, maybe HIIT if I can be arsed.
Tomorrow will be Chest & Tris:
Bench Press, Incline Flyes, Cable Crossovers, Push-ups.
Triceps Kickback, EZ-Bar Triceps Extensions, Cable Pushdowns.
I typically get my Deadlifts in on Quads and Calves days, Delts and Traps is pretty much set.
Apart from warm-up and cool down I'm not doing much in the way of cardio, maybe 20-25 mins HIIT on treadmill once or twice a week.
Chin-ups, Lat Pulldowns, Cable Rows, Dumbbell Rows, Good Mornings, Hyper Extensions.
Dumbbell Curls, Hammer Curls, Wrist Curls.
Tonight, maybe HIIT if I can be arsed.
Tomorrow will be Chest & Tris:
Bench Press, Incline Flyes, Cable Crossovers, Push-ups.
Triceps Kickback, EZ-Bar Triceps Extensions, Cable Pushdowns.
I typically get my Deadlifts in on Quads and Calves days, Delts and Traps is pretty much set.
Apart from warm-up and cool down I'm not doing much in the way of cardio, maybe 20-25 mins HIIT on treadmill once or twice a week.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff