General Workouts

shodan

Oh don't worry about that, I also spend a lot of time in the spa and the bar....[emoji16]

shodan

Missed my chance to get the third workout in. Got the second one in this morning, rested for 20 mins then went to do the third but the app wouldn't let me. Seems like that boat has sailed...
So instead I did 4 mins of rope jumping / skipping then went on to barbell complexes.
Due to the elbow tendonitis I've not touched a barbell for weeks... Held up OK but I was knackered before I started so it was a good finisher.
The photo was the HIIT
                                                                               
The complexes was 40kg and once you start, your don't let go of the bar let it rest until you are done...
5 reps of:
Deadlifts into
Bent over rows into
Front squats into
Overhead press into
Back squats

Bar down and 120s rest and repeat 3 rounds.

bubs999

Getting hacked off now. I seem to get to a level and then injure myself and it's always near the same point with the weight.
The other day, squatting 65kg and I hurt my stomach, felt like my hernia was going to explode, so I stopped and moved on to a different exercise. Was planning on the gym tomorrow, before nights and today, getting in the car to go to work, ping! My lower right back goes and now I'm in pain, which will probably mean no gym for a few days.

It really is starting to become annoying. I'm 39 and pretty fit, but have always had back problems and regular visits to the physio and chiropractor.
I'm by no means a wreck, but carrying all this sh*t on me at work, probably doesn't help
End of rant

shodan

I feel your pain brother. Left knee and right elbow are still playing up.

bubs999

Well I woke up this morning and decided, sod my back and went for a 5k run. Then went to the gym and cracked on with my 5x5 routine and I didn't feel too bad.
My back aches sat in the car at work right now though

shodan

Good skills mate! Bet your pleased you went!

shodan

Yes! Managed to get back in the gym after 2 weeks off. Only put on 2.8lbs of pure fast in that two weeks.....

On a plus, Fitness Buddy is a fantastic and complete all for tracking workouts and giving programme etc and is only 10p in the android play store today...

shodan

So this was todays effort.  As usual, once I started, didn't want to stop and wanted to do everything...

First time in the gym in two weeks due to work and the niggling left knee and right elbow bicep tendonitis..

Started out with my usual gentle stretching then 3 x 6 pull ups assisted with a band (before the elbow injury I could do that without the band but I wanted to take it a little easier on it).
Then I went for bent over rows at 50kg for 60seconds.  Turned out that was far too heavy to do for that period of time and I had to rest a couple of times although I didn't put the bar down when I did rest.

3 x 2mins skipping with 45s rest in-between each round

After that I did my bodyweight circuit of :
15 pressups
15 squats
10 plank up-downs
Rest 60s
Repeat for total of 4 rounds

I then had about a 5 minute rest before I decided just to try a couple of little finishers with weights..
Incline bench press at 40kg 10x3 - concentrated on the form and bringing the elbows in on the push instead of just thinking about pushing the bar up.

Then I went to chest press resistance machine and...  And this is the killer and you should all try this technique although the weight will obviously vary for the individual, 20kg for me today, choose the hand position that will enable you to bring the elbows as close together as you can and really concentrate on contracting the chest muscles on the way out AND ON THE WAY BACK but don't go to full extension on either end of the move and keep the bar moving the whole time, albeit slowly, about 2-3 seconds out and the same back.  Continuous movement for the 60s, squeezing your chest hard the whole time and trying your hardest to not let the arm and shoulder muscles do the pushing for you.

I can do this machine at 80 or 90 kg for sets but doing it this way worked my chest SO much harder and took a lot of the triceps and deltoids out of the equation too.

shodan

Worked out that over the last 3 days due to work I reckon I've been sitting down at a desk or in the car for about 38 hours!  I really needed todays workouts and stretches!

shodan

Forgot to add Wednesdays effort in. I was a bit shorter on time (rather I managed my time so I had with a friend before then coffee with another after) so this was perfect. Although the walking lunges put me in an absolute world of hurt!
20  years of martial arts has never made my quads hurt as much as they did, I was walking like a new born baby dear....

                                                                               

4 rounds of this and I was in pieces!