What training are you doing/have done today?
Discussion
havent posted in here for a while as the training has been pretty monotonous and was becmoing demotivated post holiday.
recently (3 weeks ago) I got the supplements back in the cupboard and decided to give a real crack at this workout plan for 12 weeks
http://www.bodybuilding.com/fun/shortcut-to-size.h...
So I have been having 50g of ground oats with 3g creatine and 30g protein 1st thing alongside A banana or orange. followed by 3 helpings of BCAAs through the day, 2 more protein shakes spaced out with 3g creatine in them and also sorting my diet out to contain a lot less of the Bad stuff.
3 weeks in Im feeling good, really feel like aesthetically I have made some progress which in 3 weeks is really great. will keep posting how im getting on an perhaps stick some before and after pics in when Im finished.
recently (3 weeks ago) I got the supplements back in the cupboard and decided to give a real crack at this workout plan for 12 weeks
http://www.bodybuilding.com/fun/shortcut-to-size.h...
So I have been having 50g of ground oats with 3g creatine and 30g protein 1st thing alongside A banana or orange. followed by 3 helpings of BCAAs through the day, 2 more protein shakes spaced out with 3g creatine in them and also sorting my diet out to contain a lot less of the Bad stuff.
3 weeks in Im feeling good, really feel like aesthetically I have made some progress which in 3 weeks is really great. will keep posting how im getting on an perhaps stick some before and after pics in when Im finished.
Halb said:
BenM77 said:
Have you switched to a push/pull ?
I'm experimenting with a three day traditional resistance, three day cardio mesocycle.Resistance is a push, pull and leg day, in the 6-15 rep range, 60-120 second rest range.
Cardio is funtimes! HIIT, circuit classes, bootcamp, tabata, KBs, ViPRs etc, as well as some running, walking rowing.
Did a bootcamp last night, it was f
king exhausting, and there were some great tag-team exercises like running with a piggy-back and then doing squats, wheel barrow etc.
Generally high rep endurance/cardio related/calorie burner with v. short rest intervals.
High angle seated cable rows - 180lb = 1 x 38
Kneeling Renegade Dumbbell Rows/bench rows(?) - 75lb - 1 x 11, 1 x 7
Standing single arm dumbbell rows - 75lb = 1 x 17 (hampered by spasms and cramps in stomach)
Seated cable pulldowns - 180lb = 1 x 180
altered angle to get more stretch/resistance - more than the double length that gets them to the 180lb rated resistance - so could get away with fewer reps, seems to have worked unless I'm just getting weaker. The 180 not absolute failure if I'm honest but as many as I could bear to do even with the mental image of the SAS trainer screaming at me for being a pussy!
Seated low cable rows - 140lb = 1 x 78 (first time in ages - hurts!)
250 non stop left crosses from southpaw stance then 250 non stop right crosses from orthodox stance on wrecking ball. Really working the calves too with the twisting, sore and cramping up.
High angle seated cable rows - 180lb = 1 x 38
Kneeling Renegade Dumbbell Rows/bench rows(?) - 75lb - 1 x 11, 1 x 7
Standing single arm dumbbell rows - 75lb = 1 x 17 (hampered by spasms and cramps in stomach)
Seated cable pulldowns - 180lb = 1 x 180
altered angle to get more stretch/resistance - more than the double length that gets them to the 180lb rated resistance - so could get away with fewer reps, seems to have worked unless I'm just getting weaker. The 180 not absolute failure if I'm honest but as many as I could bear to do even with the mental image of the SAS trainer screaming at me for being a pussy!
Seated low cable rows - 140lb = 1 x 78 (first time in ages - hurts!)
250 non stop left crosses from southpaw stance then 250 non stop right crosses from orthodox stance on wrecking ball. Really working the calves too with the twisting, sore and cramping up.
Yesterday:
6 x toes to bar every 60 seconds for 20 minutes (I started off with 30-sec intervals but had to extend it after about 3 mins!)
Gas Tank conditioning - 4 x 5-min rounds. Each exercise performed for 1 minute and all exercises performed non-stop. 1 min rest between rounds.
1)
Push Up
Jump Squat
Reach Through Sit Up
Squat to Kneel
Sprawl Burpee
2)
Bodyweight Squat
T Push Up
Ninja Jump (from kneeling position jump to feet)
Triangle Sit Up (sit up to leg raise w/imaginary triangle choke)
Star Jump
3)
Squat - Front Kick
Divebomber Push Up
Plank (static)
Shadow Boxing (straight punches only)
Toe Touch (feet not allowed to touch floor)
4)
Hands-Off Push Up (raise hands off floor at the bottom)
Squat Hold (static)
Side Lunge
Skydiver (static back extension)
Knee Hug Crunch
6 x toes to bar every 60 seconds for 20 minutes (I started off with 30-sec intervals but had to extend it after about 3 mins!)
Gas Tank conditioning - 4 x 5-min rounds. Each exercise performed for 1 minute and all exercises performed non-stop. 1 min rest between rounds.
1)
Push Up
Jump Squat
Reach Through Sit Up
Squat to Kneel
Sprawl Burpee
2)
Bodyweight Squat
T Push Up
Ninja Jump (from kneeling position jump to feet)
Triangle Sit Up (sit up to leg raise w/imaginary triangle choke)
Star Jump
3)
Squat - Front Kick
Divebomber Push Up
Plank (static)
Shadow Boxing (straight punches only)
Toe Touch (feet not allowed to touch floor)
4)
Hands-Off Push Up (raise hands off floor at the bottom)
Squat Hold (static)
Side Lunge
Skydiver (static back extension)
Knee Hug Crunch
Animal said:
Hands-Off Push Up (raise hands off floor at the bottom)
Ah. http://youtu.be/LCmZfx_sSBcFor a moment, I thought it was a good way of risking breaking your nose.
Hoofy said:
Ah. http://youtu.be/LCmZfx_sSBc
For a moment, I thought it was a good way of risking breaking your nose.
No, that comes with the Tommy Gun push ups (like a plyo push up but hands and feet)!For a moment, I thought it was a good way of risking breaking your nose.
Hoofy said:
!!
I saw one of those Bar-barians doing a spinning/flip push up on YT!
Not as explosive as those nutters, but faster. Get a room full of people doing them and you'll realise where then name comes from!I saw one of those Bar-barians doing a spinning/flip push up on YT!
This evening is going to be some back and biceps work (weighted pullups, dumbbell rows and curl supersets) together with some walking lunges.
Okay I've had to make some changes. I haven't seen any progression for a while and I've had enough. Might be something to do with training to failure on every lift on every workout 
So things are a changing. Today was a similar style except it was the first workout that I haven't tried to hit a max for years!
Squats
1 x 5 at 150kg
4 x 5 at 160kg
Bench Press
1 x 5 at 100kg
4 x 5 at 110kg
Incline DB Press
2 x 6 at 42kg
DB walk
62kg (e/a) 4 x width of gym x 3.
My plan was to do a non-max week followed by a max week, but... A friend of mine has ben telling me about an old lifter called Doug Hepburn and his training regime. Seems to be along the lines of "you should never fail" and might be something I will try, or something similar. He would lift (after warming up) at about 90% of his one rep max. I'll use an example from my training, wih my DL. So Session 1 I'd do 4 x 1 at 210kg. Session 2, 5 x 1 at 210kg. Session 3, 6 x 1 at 210kg. Session 4, 7 x 1 at 210kg. Then, up the weight to 215kg but drop the sets to 4 singles again and repeat. This way you're not murdering your CNS but always progressing (which I like). Opinions?
So things are a changing. Today was a similar style except it was the first workout that I haven't tried to hit a max for years!
Squats
1 x 5 at 150kg
4 x 5 at 160kg
Bench Press
1 x 5 at 100kg
4 x 5 at 110kg
Incline DB Press
2 x 6 at 42kg
DB walk
62kg (e/a) 4 x width of gym x 3.
My plan was to do a non-max week followed by a max week, but... A friend of mine has ben telling me about an old lifter called Doug Hepburn and his training regime. Seems to be along the lines of "you should never fail" and might be something I will try, or something similar. He would lift (after warming up) at about 90% of his one rep max. I'll use an example from my training, wih my DL. So Session 1 I'd do 4 x 1 at 210kg. Session 2, 5 x 1 at 210kg. Session 3, 6 x 1 at 210kg. Session 4, 7 x 1 at 210kg. Then, up the weight to 215kg but drop the sets to 4 singles again and repeat. This way you're not murdering your CNS but always progressing (which I like). Opinions?
first decent workout in weeks ! enjoyed it this morning, down to 182 pounds so still going the right way
some strict presses and rows and then:
barbell complex x3 at reps 15/12/9
rows, RDL, thruster, squat, good morning, shrug, sumo deadlift.
db superset x3 at rep 15/12/9
shoulder press, curls.
circuit x3 at reps 15/12/9
hands off push ups ( from animals post, liked these)
k/bell swing
bb squat
bb RDL
k/bell sdlhp
Apart from my usual routine last night, I also did single leg dead lifts. I'm still not convinced it's more useful or harder than normal deadlifts if we ignore the balancing aspect. I really want to focus on building a stronger lower back.
Also wanted to test the effectiveness of planks but rather than turn them into an endurance activity (so what if you can do the planks for 126 hours?) I decided to do plank tricep extensions: http://youtu.be/URb8tge2FuA
Can increase the weight as it gets easier so presumably will increase core strength rather than just endurance. Also will work the triceps (obviously).
To me, it seems like good training for front levers as it certainly feels like I've done them after this plank variation. Also I appear to have worked the lats. Can't see how. I didn't do any lat work last night!
Also wanted to test the effectiveness of planks but rather than turn them into an endurance activity (so what if you can do the planks for 126 hours?) I decided to do plank tricep extensions: http://youtu.be/URb8tge2FuA
Can increase the weight as it gets easier so presumably will increase core strength rather than just endurance. Also will work the triceps (obviously).
To me, it seems like good training for front levers as it certainly feels like I've done them after this plank variation. Also I appear to have worked the lats. Can't see how. I didn't do any lat work last night!
Lost_BMW said:
Head was OK - though lumps on back of neck still sore - until this afternoon when I went free fall on a badly positioned pair of mats on an undried, soapy, slippery floor in a CoOp store.
Weird feeling suddenly being horizontal and knowing I couldn't stop as the carpet slipped over the other and slid towards the door. Lucky I'm so big 'cos as I pointed out to the defensive and pretty unbothered sales assistant if I'd been thin, old, weak etc. it could have been broken bones, ops, hospital stay or worse.
A woman who saw it complained at them and insisted he show the floor rather than trying to hide it quickly and an 82 year old bloke thanked me for telling them that it was unacceptable and dangerous (and not my fault at all) on others' behalf - he said he'd been going out and it could have been him and what would he do being 82, living alone and broken? - even though I was OK.
Except I'm not. I took the brunt on my left hip and leg which is now bruised and swollen, left wrist and forearm again scuffed and bruised, shoulder balde - sore, actually v. painful typing at this angle on my knee - and left top delt, another lump to go with the on-off shoulder separation, great! And still the left over of yet another massive head ache tha started about 10 mins after the landing.
I'm going back next week to check they have altered the carpets (should be one, or taped down/together) and if they haven't will make a formal complaint to the manager/head office. tts.
Bet you wish you hadn't asked now!
Jeez you've been through the wars, been to check its been sorted now?Weird feeling suddenly being horizontal and knowing I couldn't stop as the carpet slipped over the other and slid towards the door. Lucky I'm so big 'cos as I pointed out to the defensive and pretty unbothered sales assistant if I'd been thin, old, weak etc. it could have been broken bones, ops, hospital stay or worse.
A woman who saw it complained at them and insisted he show the floor rather than trying to hide it quickly and an 82 year old bloke thanked me for telling them that it was unacceptable and dangerous (and not my fault at all) on others' behalf - he said he'd been going out and it could have been him and what would he do being 82, living alone and broken? - even though I was OK.
Except I'm not. I took the brunt on my left hip and leg which is now bruised and swollen, left wrist and forearm again scuffed and bruised, shoulder balde - sore, actually v. painful typing at this angle on my knee - and left top delt, another lump to go with the on-off shoulder separation, great! And still the left over of yet another massive head ache tha started about 10 mins after the landing.
I'm going back next week to check they have altered the carpets (should be one, or taped down/together) and if they haven't will make a formal complaint to the manager/head office. t
ts.Bet you wish you hadn't asked now!
Week of training as normal this morning 1 mile open water swim in Milton Keynes, I completed it in 26 minutes winning time was a 15 year old in 15 minutes, think I'll train for the next one as sure I've got more in me.
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