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Thread: Today's Gym Session

  1. #291
    Master The devil's own's Avatar
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    Re: Today's Gym Session

    Ramped sets of 5 reps up to final set at 85% 5 rep max of:
    Squats, deadlift, bench, ohp, and power cleans.

    Then the killer. Atlas stone to shoulder for 5 reps, then 10 chins, the stone to shoulder for 4 and 8 chins and so on down to 1 and 2 chins for time. Started with a 50kg stone by the end of the 4 reps had to reduce this to 40kg and use a band to assist on the pull ups. The stone killed me. Managed 11.19 for the total time and thought I was going to puke. Just another day down at train manchester :thumbup:

    Also got my lifting programme for the next six weeks covering squat, bench, deadlift, power clean and ohp. Main emphasis being on squat, should have a 5 rep max of 127.5 by the end of it and then I'll get a new programme to keep with the gains. Very happy.
    Last edited by The devil's own; 03-02-2012 at 09:10 AM.
    "That was the night everything changed"

  2. #292
    I need to run more. southernsoftie's Avatar
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    Re: Today's Gym Session

    Quote Originally Posted by eavesy187 View Post
    Then the killer. Atlas stone to shoulder for 5 reps, then 10 chins, the stone to shoulder for 4 and 8 chins and so on down to 1 and 2 chins for time. Started with a 50kg stone by the end of the 4 reps had to reduce this to 40kg and use a band to assist on the pull ups. The stone killed me. Managed 11.19 for the total time and thought I was going to puke. Just another day down at train manchester :thumbup:
    Sounds awesome!

    My sesh last night:

    Tabata row session, 10 reps (5@<1:40/500m; 2@<1:45; 3@<1:50)

    Bench press 4x5@55kg, 1x5@60kg, 1x8@40kg

    Press up circuit:
    - 20 crucifix presses (my name: those ones where up position is on one arm, crucifix shape, other arm t'wards ceiling
    - 20 proper press ups
    - 20 spider presses
    - 20 proper
    - 10 Hindu presses
    - 10 crab presses (using two mats, do a press up, crab walk sideways in up position, do another, go the other way, etc.)
    - 1min press up (30s to go down, hold at bottom for 15s, up over 15s)

    Abductor and calf rotater resistance machines.

    ITB rolled on vibration plates

    3 x 8 dips/15 leg raise supersets

    3x5@14kg decline dumbell flies into sit up (end position body vertical, weights above head).
    Last edited by southernsoftie; 02-02-2012 at 10:45 AM.
    "The best shield is to accept the pain, then what can really destroy me?"

    http://garyufm.blogspot.co.uk

  3. #293
    I need to run more. southernsoftie's Avatar
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    Re: Today's Gym Session

    Short one last night - shopping to do and had already been for a 7mi+ run at lunchtime:

    50 pull ups: lvl4wk2day2 - 8/9/8/7/5
    5x8 Turkish get ups @10kg
    3x forearm winders @5kg
    5x8 arm curls (variety of) @14-20kg
    3x20 bell ringers @60kg
    "The best shield is to accept the pain, then what can really destroy me?"

    http://garyufm.blogspot.co.uk

  4. #294
    I need to run more. southernsoftie's Avatar
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    Re: Today's Gym Session

    Have a butchers at this Eavesy:

    http://m.youtube.com/#/watch?v=lbQhH5Lv2Ew

    No gym today, but did finish off level 4 week 2 of the 50 Pull Ups programme: 9/9/8/6/6. I think this could finally be the programme that takes me to the magic five-oh. Fingers crossed!
    "The best shield is to accept the pain, then what can really destroy me?"

    http://garyufm.blogspot.co.uk

  5. #295
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    Re: Today's Gym Session

    First day of my new lifting programme. Warm up - 500m row, lots of roller work and stretching.
    Then various warm up sets for each of todays 3 lifts and then working sets:
    Squat 97.5kg 5x5
    Bench 55kg 5x5
    Deadlift 100kg 1x5

    Total weight lifted in workout - 6.237 tonnes
    Really enjoying the new gym. Ordered some lifting shoes, belt and wrist wraps today to aid as things start to get tougher.
    "That was the night everything changed"

  6. #296
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    Re: Today's Gym Session

    Quote Originally Posted by southernsoftie View Post
    Is that the right link for what you want me to see?
    "That was the night everything changed"

  7. #297
    I need to run more. southernsoftie's Avatar
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    Re: Today's Gym Session

    Quote Originally Posted by eavesy187 View Post
    Is that the right link for what you want me to see?
    Works for me...try this one:

    http://www.youtube.com/watch?v=lbQhH...e_gdata_player
    "The best shield is to accept the pain, then what can really destroy me?"

    http://garyufm.blogspot.co.uk

  8. #298
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    Re: Today's Gym Session

    Quote Originally Posted by southernsoftie View Post
    That's better, I'll give it a watch. Rich Fronings diet is crazy for how fit he is. He eats peanut butter for breakfast, no bread just peanut butter. Sometimes with jam. The for the rest of the day he survives on protein shakes and chocolate milk. He only eats one proper meal a day in the evening. Crazy, but as he says it works for him.
    "That was the night everything changed"

  9. #299
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    Re: Today's Gym Session

    Thats a crazy volume of work, very impressive. I'm going to be increasing my volume to lifting on the mornings and met con in the afternoon on monday, wednesday and friday. Then a short run and drills for technique on power cleans on tuesday and thursday. And the weekend to rest.
    "That was the night everything changed"

  10. #300
    I need to run more. southernsoftie's Avatar
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    Re: Today's Gym Session

    Trouble is, with my work routine, I can't plan a regular pattern: if I'm lucky, I might be able to plan the week ahead. My mini session today:

    3min row warm up
    50 Pull Ups lvl4 wk3 day1: 10/8/7/6/6
    Deadlift & shrug: 4*5@75kg 1*5@80 (100% bodyweight benchmark reached)
    Single arm barbell shoulder press @10kg/inverse incline dumbell curls w/ dorsal raises @14kg (5*superset)
    5*10 Deadlift, raise & twist of Bulgarian bag attached to a low cable
    5*10 Swiss ball chest press & crunch using Bulgarian bag
    5*10. each of calf rotaters & abductor machines (superset)
    4* alternate pull ups to finish
    "The best shield is to accept the pain, then what can really destroy me?"

    http://garyufm.blogspot.co.uk

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