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

[ORD]

Fairly horrible home bodyweight workout (20 mins).

5 circuits of the following with 30 seconds rest between circuits.

10 heavy band pull aparts
10 slow press ups +
20 bw split squats
5 pull ups / chin ups (alternating)

I then did a 20 rep set of DB bench press (22kg) just to get a little chest work in.

I think I may do a little 20 minute workout like this once or twice a week.

[mcelliott]

ORD said:

Fairly horrible home bodyweight workout (20 mins).

5 circuits of the following with 30 seconds rest between circuits.

10 heavy band pull aparts
10 slow press ups +
20 bw split squats
5 pull ups / chin ups (alternating)

I then did a 20 rep set of DB bench press (22kg) just to get a little chest work in.

I think I may do a little 20 minute workout like this once or twice a week.

Good effort, see if you can stretch it to 30 minutes next time

[Burwood]

Two sessions into the new year I’ve put my back out badly. Tramadol and Valium for me for a week or so. Happy new year all

[ORD]

mcelliott said:

Good effort, see if you can stretch it to 30 minutes next time

I’ll take that as a compliment from you given the insane bodyweight endurance you have!

I was actually presently surprised that it was quite easy. Heart thumping but no real risk of not making reps. Strangely, my legs tired more than my upper body, but they may be because of the heavy TB deadlifts on Tuesday.

[smiffy180]

90kg clean and strict press axle x4 - getting a feeler for weight, I'm so weak
4x6 @80kg strict press from rack
4x6 30kg dumbbell seated shoulder press
4x6 30kg Incline dumbbell press
4x6 22kg dumbbell lat raise
4x6 12kg dumbbell front raise
4x6 flies
4x6 rear delts
4x6 @80kg seated dip machine
4x6 overhead tricep extension

I guess you could say there's a theme going on with the reps/sets

Trying a new/old program, see how strength comes back for may!

[didelydoo]

Today>

Chest supported EZ bar row: 10,9,7 x 130kg, 20 x 90kg
Chest supported Cable row: 3 sets to failure (3 drop on the last set)
Pull downs: wide, 6 drop set; Narrow 6 drop set
Preacher DB curl: 3 drop set x 2

Done. Improvising to get some pulling work in..... Leaning out nicely too. Also have a Dr appointment this afternoon, so will see what's happening with my gammy leg.

[Animal]

This morning:
Overhead Press 4x6-12
Dips 4x12-20
Tricep Extension 3x30
Machine Lateral Raise 3x25

First workout in a month, feel dreadful now!

[mcelliott]

20 minutes of pull up at home then to the gym yesterday where I did shoulders and arms crazy pump through out! Then smashed my back some more today. Have to say I’m carrying a lot more muscle than this time last year. Done 3 tough sessions on the bike as well just to keep the lard at bay

[smiffy180]

Unfortunately for me they've moved England qualifiers forward to March 17th
Usually it's May but due to a larger than normal amount of comps for ultimate strongman everything has been moved forward.
This has given me 9 weeks of training time, 9 1/2 at a push to get back to where I was..... And then some on a couple of events.....

Current diet just cruising around 4500 cals @155kg bodyweight which I think I was slowly losing.
New plan is:
(all rough figures)
Non training days:
4956 cals
276g protein
586g carbs
151g fat
Training days
5756 cals
276g protein
786g carbs
151g fat

Most recent addition to diet is peanut butter!
Breakfast shake is:
750ml full fat milk
100g smooth peanut butter
300g mass gainer
All blended
2184 cals
137g protein
173g carbs
100g fats
Good way to start the day

I will gain some unwanted mass but going all out to see what's possible in a short space, worst case I'll lean up after and do some local comps and try again next year.

[Burwood]

Even dieting, peanut butter is awesome. I eat it in rice cakes, daily

[smiffy180]

Not keen on it on it's own but goes well in a shake
Got chance to try cake flavoured too! That was nice.

[Halb]

It thickens shakes up quite well.

[Burwood]

smiffy180 said:

Not keen on it on it's own but goes well in a shake
Got chance to try cake flavoured too! That was nice.

adds to cake

[Halb]

A question for lifters.

Adding in a set of 1x10 post 3x5 or 5/4/3/2/1, does one do the 1 x 10 straight after the last work set or have a rest period and then do the 1 x 10?

[ORD]

Halb said:

A question for lifters.

Adding in a set of 1x10 post 3x5 or 5/4/3/2/1, does one do the 1 x 10 straight after the last work set or have a rest period and then do the 1 x 10?

Depends who you ask. Fairly sure most say use a hypertrophy-style shortish rest: 60-90 seconds.

[didelydoo]

Halb said:

A question for lifters.

Adding in a set of 1x10 post 3x5 or 5/4/3/2/1, does one do the 1 x 10 straight after the last work set or have a rest period and then do the 1 x 10?

Doesn’t really matter- I tend to rest until I know I’ll do the reps I need- no point jumping in early and getting 6 reps when you’d have got 10 reps with 90 seconds more rest.

Yesterday>

Bench: worked up to 1x170kg, 4x 160kg, 21’s with 100kg
Dips: +60kg x 15 drop bw
Decline smith: 130kg rpf
Db shoulder press: 30’s, 20’s 15’s drop set x 2
Lat raise: down the rack, 20’s to 5’s
Rear delt dbs: 15 x 2 failure
Trip push downs: rope/over/under, drop down the stack to failure each

Done. Decent. Bench with no leg for stability is odd, line is weird, almost forward instead of up n back. Still, getting work in.

Leg looks to be a rupture of ham and glute- possible tendon, muscle and ligament damage. R&R needed, it’s improving rapidly, so I’m happy. No surgery required is the main thing.

[BRISTOL86]

Hey folks

I’m looking to drop my body fat this year (currently at 22%) in order to get lean and fit. I’m slightly overweight (13st and 5ft11) but not massively so. I’m pretty slim in the main but carry quite a lot of fat around the stomach and chest.

Presumably cardio and lots of it is the best way to get started?

The weights area at my gym is always absolutely packed (and full of twunts) but I love the rowing machine which is always empty.

Is doing a decent rowing session (say 45 mins) 4 times per week a good way to go about it? I enjoy cardio more than resistance type stuff (though appreciate there is a balance to be struck)

Cheers!

[ORD]

You have asked quite a biased group - most on here lift more than they run or cycle (although there are exceptions).

My own answer to this question is to say: would you rather look like a runner or a Crossfit competitor? Resistance exercises will make you look like the latter (ignoring that they are on lots of performance enhancing drugs).

Even more importantly, you cannot run or row off a bad diet.

In your position, I would do something like this:

(1) Cut about 200 calories per day out of your diet.

(2) Do a decent beginner's weights routine (3 x 5, etc) twice per week.

(3) Do 2 or 3 modest duration rows per week at a decent pace. I assume here that you know how to row (the vast majority of people do not, and rowing with bad technique will screw your back).

If you are reasonably young, 3-6 months of that will see you in great shape.

[BRISTOL86]

Thanks for that. The diet has already been properly cleaned up so that’s one less thing to worry about.

I’ll look to do a mix of cardio and resistance then. My primary goal in the short term is just getting the body fat down without worrying too much about the aesthetics. My plan was to cut the fat through cardio then once I’d done that, start thinking about weight based exercise to then add muscle and get that ‘workout’ body but I’m a bit of a novice to all of this.

[didelydoo]

This morning>

Lat pull down: lots wide, lots narrow, lots 1 armed
EZ preacher: 40kg- 21's, 15's, 9s
EZ Spider curl: 3 sets Failure

Done- it's a new Lat pull down machine, and the stack is pretty much accurate to the equivalent pull up (105kg on the stack balances with me)- much prefer this to pull ups TBH, feels more focused. Still cutting, it's only when you begin to cut that you realise that you've gotten fat by mistake at some point (well, fat by my standards)