Today's Gym Session

[The devil's own]

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.

[Penguin]

Not me, just stopped coming on the Forum !

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.

Keep the faith!!

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?????

[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.

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?????

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!

Anyways, you been busy recently, giving David Attenburgh plenty to talk about...

[The devil's own]

Where are you based SS? There's a cracking looking gym in stockport:

http://www.strengthandperformance.co.uk/

And from the king of crossfit



Big fan of this guy:



And he's trimmed down a lot since his days of squatting a 1000lbs!!!

[southernsoftie]

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.

[The devil's own]

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.

1000 burpees anyone?

[southernsoftie]

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.

[The devil's own]

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.

[southernsoftie]

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!

[The devil's own]

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!)

What rep/set range are you looking at for the bench and deadlift goals?