Good work SS, be careful with that thermabol though.
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Good work SS, be careful with that thermabol though.
Amongst other things, trying to keep my fitness up whilst my ITB sorts itself out, so hitting the rower big time. Got a target to get back under 7min for a 2k - last seen 10yrs ago! :eek:
Benchmarked my time the other day: 7:32.
Got a good programme I'm rotating thru to get this time down:
- 30min endurance session, focussing on consistent pace and efficient stroking ('ullo sailor!)
- Interval session 5*500m/1min rest. Focus again on consistent splits, reducing rest (to 30 secs) and increasing sets (max 10)
- Destroyer Sprint sesh: One cycle = 5 sets of 10 burpees/150m (no rest between burpees & row). 3 cycles of this with 2min rest between each. No focus on pace really, just as fast as I can & whatever it takes to get to the end.
Been physically sick once already. Quality! :thumbup:
Good work SSQuote:
Originally Posted by southernsoftie
Done something to me shoulder (I couldn't possibly comment if this was due to a bit of over-exuberance whilst still finding regular access to a gym a novelty...:o) so had to suffice with a hard 20min interval session on the bike, followed by some core work. Got a few funny looks from the early morning potterers as I was breathing out my a*se and sending sweat flying all over the place. God forbid someone should actually do some work!! :eek:
Relatively short session meant I did have some quality time to focus on rolling out my ITB, which was a bit tender after a first attempt at a run in a good few weeks yesterday: 2.4mi using 3min/1min run/walk intervals.
90 minutes of 45 degree circuit board and fingerboard training for me at MCC today. Forearms are wrecking!
We got smashed in circuit training this afternoon.
So many squat and lunge exercises, they always get me!
One of these, followed by 5 sets each of: Turkish get ups (with bar); deadlifts; corner press; dynamic cable pull downs. Wrapped up with some core & ITB work.Quote:
Originally Posted by southernsoftie
Back online so will rejoin this thread. yesterday was mid cable rows (standing), dips and the delightfully painful split squats. Today will be a HIIT session of between 15-20 minutes on the bike depending on how I'm feeling.
Underhand grip lat pull downs, standing dumb bell shoulder press, and dead lifts today.
Starting strong lifts 5x5 today with alternate calve raises and hanging knee raises thrown in for good measure. Will see how it goes, and if I can stick with the rule of starting light and concentrating on technique.
Shaved 10secs off my 2k row time so far: 7:32 to 7:22. Still a ways to go to sub-7min though.
Yesterday was squats, bench press and barbell rows. Nice and simple, hard to stick with the low weight to concentrate on technique but it'll be worth it. Will be increasing weight each workout so shouldn't take long to get up to something "worthwhile". And if it was good enough for Reg Parks then it's good enough for me!
Good work SS. How's the rocco?Quote:
Originally Posted by southernsoftie
30 minutes of indoor cardio testing my niggled left calf followed by shoulder, biceps and triceps. fingers crossed the running will pick up again as I hate gym cardio.
Today was squat (as always) 5x5, shoulder press 5x5, deadlift 1x5, weighted calve raise 5x5, hanging leg raise 5x10.
Squat 5x5, bench press 5x5, bent over row 5x5, weighted calve raise 5x5, hanging leg raise 5x10
Squat 5x5, shoulder press 5x5, dead lift 5x5 (should have been 1x5 but forgot) Dips 25, chins 25.
Chest Monday, Back last night, Arms tonight, Shoulders tomorrow.
You hitting a lot of isolation exercises hursty? When's leg day?Quote:
Originally Posted by ukhursty
I just do running for legs mate!Quote:
Originally Posted by eavesy187
That gym program is my mates, I just jump on it from time to time :)
Fair enough, couldn't imagine a day in the gym without squats.Quote:
Originally Posted by ukhursty
Anyway today we had squats 5x5, bench press 5x5, bent over rows 5x5, calve raises 5x5 and leg raises 10 x 5.
When we do directed PT sessions there are usually plenty of squats thrown in :)Quote:
Originally Posted by eavesy187
:thumbup:Quote:
Originally Posted by ukhursty
Squats, bench, bent over rows, calf raises and leg raises. Set end of year goals for bench at 70kg for reps, squat 120kg and deadlift 150kg. Longer term goals of bench 140kg, deadlift 225kg, squat 200kg (all 1 rep max).
Has everyone else stopped going the gym? Thought there would be more posts due to the winter nights. Come on Stagger and SS, whats going on?
Squats, overhead press, deadlifts, chins and dips. Progressing nicely on the weight. Got a slight tweak in the hip thats just starting to slightly ache. Hope it eases off. Been watching plenty of Rob orlando videos on youtube for motivation. The weights are certainly very addictive and taking over running at the minute.
Minimus trail also double up as a great shoe for deadlifting and squating.
Squats, bench, over head press, calf raises and leg raises. Lots and lots of stretching for the hip flexors and gluteus. Think it's time I got a foam roller.
Off to the physio today so looks like the year end goals for squats and deadlifts ain't going to happen. Hopefully I can still hit the bench target.
bench, bent over rows, overhead press, chins and dips today. No legs for at least 2 weeks so bye bye year end targets. Gonna leave the posts in this thread for now as it only appears to be me keeping it alive. Hopefully people will start to post again in the new year.
TTFN
Not me, just stopped coming on the Forum :o!Quote:
Originally Posted by eavesy187
Still working towards a sub-7min 2k (shaved 10 seconds of previous best recently - due another test soon). Mixing up rowing cross-training (as previously - though added a smaller Tabata based session for if pushed for time) with weights.
My sessions are as follows: all start with one of my 3 rowing sessions, then for the weights, one focuses on whole body exercises (Turkish Get Ups, deadlifts, etc.) and more dynamic moves; one focuses on shoulders, back & bis; the other chest & tris. In all I then build in differing elements of core work and I always take along my beer bottle for a bit of ITB rollerage. I mix the order of the routines up, and may combine exercises together as supersets to keep things fresh.
Gradually seeing the loads increase on my key exercises: bench press, shoulder press, TGU & deadlifts. Also seeing increases in reps of bodyweight exercises like the pull-ups.
A note on the rowing cross-training - as I'm tentatively coming back to running again I've noticed my times round my usual routes are much, much quicker. Instant PBs without thinking about it. I put this down to the interval & destroyer sessions on the Concept 2 in particular.
This week I've managed 6.5mi (canalside) Sun, 5.2mi road Mon a.m., 4.2mi road Mon lunchtime, 1.8mi last night with the missus, and 5.2mi again this morning. So far ITB behaving. May try a shortened version of my Pendle hill sesh at the weekend. This'll be the first time on the 'fells' since I injured myself at the end of April!!! (One of the reasons for my absence from here recently)
Also received that Maximuscle prize not so long back. Differed from advertised: 2 large tubs of Promax, 12 bottles of premixed Promax shake, 2 boxes full of Promax power bars (est. 24 in each one?), as well as a very tidy Maximuscle t-shirt...good enough to wear casual!:thumbup: Edit: received the Maximuscle catalogue thru post today and totted all that up: £170 worth of gear!
Glad to see you making progress too eavesy! ;) (Though sorry to hear about your legs)
Given my impending return to the fells, I will endeavour to get on here more, including logging my gym sessions.Quote:
Originally Posted by eavesy187
Keep the faith!!
Good to see you back SS. Have you checked out Crossfit? Think it might be right up your street.
Bench, rows (machine due to injury) over head press, pull ups and dips tonight. Reduced weight on everything and doing the same routine for 2 weeks with no increases. Once I can squat and deadlift again I'll start to increase on all exercises but at a suitable rate this time.
In the meantime I'll watch plenty of Jim Wendler and Rob orlando videos on Youtube for inspiration and try to get my diet sorted out. Going to get some salter nutri weigh scales to help with that. Also need to work out exact target calorie intake, which i'm estimating to be somewhere around 3000-3500.
ere southerner soooo a full daily session of what you do in the gym? does that also count for who you are eyeing up as well?????Quote:
Originally Posted by southernsoftie
Seen some of that Crossfit stuff on YouTube. Tbh not too far removed from principles of circuit training picked up in my youth, though some good ideas on new/creative exercises to be found. Every now & again i'll chuck a high intensity circuit into the mix for interest. Also got (copied off someone else) that P90X gubbins which gas got some good ideas too.
Don't quite get that post Pengy, few words missing? As to who I'm eyeing up, well, my missus goes to the same gym, so let's say if anywhere, that's where my attention is!;) :pQuote:
Originally Posted by Penguin
Anyways, you been busy recently, giving David Attenburgh plenty to talk about...
Where are you based SS? There's a cracking looking gym in stockport:
http://www.strengthandperformance.co.uk/
And from the king of crossfit
http://www.youtube.com/watch?v=Fp88eUqbl28
Big fan of this guy:
http://www.youtube.com/watch?v=GvDp1NaBO7w
And he's trimmed down a lot since his days of squatting a 1000lbs!!!
I follow S&P Gym on Twitter actually. Gym Jones disciples weren't they? My gym's in Burnley. Typical everyman gym (as opposed to S&P's hardcore approach), tho' members only. Got enough stuff tho' for me to do my thang.
I know clitheroe's got a cross fit gym.Quote:
Originally Posted by southernsoftie
1000 burpees anyone?
http://www.youtube.com/watch?v=f7qkHRAcRgc
Clitheroe's too far to get in either end of working day (30+ mins west of home, and I work on avg 1h30 *east*).
Anyways, today's sesh:
Tabata row sesh:
3min warm up
20s sprint/10s rest until 500m pace drops below 1:40 - 7 sets in this case, and that after aborting an attempt on a different machine after display went t*ts up after an additional 2 sets.
2min cool down
1min rest - HR at this point 122
Weights
5 sets of 6 x deadlifts @ 50kg
5 sets of 4 x bench press @ 60kg
5 sets of arm 21s @ 20kg
Core
Swiss ball plank 1min
Swiss ball pike h/stand press ups
Swiss ball mountain climbers 1min each leg
Swiss ball crunches with o'head plate 5x10@10kg
Swiss ball rotations with o'head plate 5x10@10kg
ITB
Adducter & abducter resistance machine (5x20reps each)
Single leg squats 10 slow & hold each leg
3x10 beer bottle rolls each leg
Then stretch. Approximation of a typical routine as using a strange (th'otel's) gym.
Now enjoying a club sandwich & a whisky in the bar.:)
Is the row time your only goal SS?
Are you doing any mobility exercises as part of your warm up?
My current programme
http://stronglifts.com/stronglifts-5...ining-program/
With calf raises and knee raises as accessory exercises for workout A, and dips and pull ups for workout B.
I'll then move on to http://stronglifts.com/madcow-5x5-training-programs/
And finally
http://stronglifts.com/531-jim-wendl...ining-program/
I may also fit this http://www.t-nation.com/free_online_...rkout_protocol in over summer.
Should keep me busy for a few years and get me to my long terms goals.
No, still working towards 50 pull ups, bodyweight bench press (85kg), 1.25x bodyweight deadlift, 12.5-13st and <10% bodyfat.
Will check out some of those links when at home (only on mobile at mo'). Sounds like you've got your hands full!
Yeah you could say that. If i get as far as 5-3-1 I'll be really pleased (and strong!)Quote:
Originally Posted by southernsoftie
What rep/set range are you looking at for the bench and deadlift goals?