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Thread: Started training again.

  1. #81
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    Cardio

    Weighted walking 16.5 lbs in backpack

    3.09mile
    48 minutes

    Average heart rate 133 bpm
    Max heart rate 154 bpm
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  2. #82
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    Leg day

    Leg extensions

    33lbs 16reps
    44lbs 16reps
    55lbs 14 reps
    66lbs 13 reps

    Lying leg curl

    33lbs 16 reps
    44lbs 14 reps
    44lbs 14 reps
    55lbs 12 reps

    Calf raises

    66lbs 18 reps
    88lbs 16 reps
    88lbs 16 reps
    110lbs 14 reps

    Squat

    132bs 18 reps
    154lbs 16 reps
    176lbs 14 reps
    209lbs 9 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 8 reps
    22 lbs 8 reps

    Training time 50 minutes.

    Really couldn’t be bothered last night. So trained tonight instead to make up
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  3. #83
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    Pullday

    Close grip low cable rows

    80bs 16 reps
    90lbs 14 reps
    100lbs 12 reps
    120lbs 10reps

    Hex bar shrugs

    101lbs 16reps
    123lbs 12 reps
    123lbs 12 reps
    145bs 10 reps

    Seated Hammer curls

    27.5lbs 14 reps
    27.5lbs 14 reps
    33lbs 10 reps
    33lbs 10 reps

    Straight bar deadlifts

    154lbs 16 reps
    176lbs 13 reps
    209lbs 10 reps
    242bs 7 reps


    Straight bar bicep curls

    44lbs 16 reps
    55bs 12 reps
    55lbs 12 reps
    66lbs 8 reps

    Workout time 52 minutes
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  4. #84
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    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 144 bpm
    Max HR 169 bpm

    Changed to a high intensity setting tonight. My quads were on fire by the end.
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    Push day

    Bench press

    110 lbs 16reps
    132 lbs 12reps
    154 lbs 9reps
    165 lbs 6reps


    Incline bench

    110lbs 12 reps
    110bs 11 reps
    121lbs 8 reps
    121lbs 7 reps

    Rope tricep push downs

    20lbs 16 reps
    30lbs 13 reps
    30bs 13 reps
    40lbs 9 reps

    Single hand landmine press

    77lbs 14 reps
    82.5lbs 12 reps
    88lbs 9 reps
    92.5lbs 7 reps


    Seated shoulder press

    33lbs 12 reps
    33lbs 11 reps
    44lbs 6 reps
    44lbs 6 reps

    Workout time 52 minutes
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  6. #86
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    Cardio

    Weighted walking 16.5 lbs in backpack

    3.12 miles
    48 minutes

    Average heart rate 134 bpm
    Max heart rate 160bpm
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  7. #87
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    Leg day

    Leg extensions

    44lbs 16reps
    44lbs 16reps
    55lbs 15 reps
    71.5lbs 12 reps

    Lying leg curl

    33lbs 16 reps
    44lbs 14 reps
    44lbs 14 reps
    60.5lbs 12 reps

    Calf raises

    66lbs 20 reps
    88lbs 16 reps
    88lbs 16 reps
    110lbs 14 reps

    Squat

    132bs 18 reps
    154lbs 16 reps
    187lbs 12 reps
    220lbs 8 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 8 reps
    22 lbs 8 reps

    Training time 54 minutes.
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  8. #88
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    Another solid week man; nice work!!!
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  9. #89
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    Quote Originally Posted by wango View Post
    Another solid week man; nice work!!!
    Thanks man it’s getting addicting
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    Pull day

    Rocky style lat pull downs

    70lbs 16 reps
    80lbs 14 reps
    90lbs 12 reps
    100lbs 10 reps

    Bent over One handed dumbbell rows

    55bs 16 reps
    66lbs 14 reps
    66lbs 14 reps
    77lbs 11 reps

    Ez bar bicep curls

    42lbs 18 reps
    53lbs 15 reps
    64lbs 12 reps
    75lbs 9 reps

    Straight bar deadlifts

    176lbs 14 reps
    198lbs 12 reps
    220lbs 10 reps
    242bs 7 reps. I could of got 8 out my grip give out, think i might have to get some straps.

    Standing cable pullover

    20lbs 16 reps
    20lbs 16 reps
    30lbs 10 reps
    30lbs 10 reps


    Workout time 55 minutes
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    Quote Originally Posted by stocky121 View Post
    Straight bar deadlifts

    176lbs 14 reps
    198lbs 12 reps
    220lbs 10 reps
    242bs 7 reps. I could of got 8 out my grip give out, think i might have to get some straps.

    Workout time 55 minutes
    I've tried 3 different types, from the plain cotton ones that bite into your wrists to figure 8s. The figure 8s essentially take your grip completely out of the equation. When I dead, row, or do pullups, I will use the 8s when things start getting "heavy" or my grip starts to go.
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    Quote Originally Posted by Cylon357 View Post
    I've tried 3 different types, from the plain cotton ones that bite into your wrists to figure 8s. The figure 8s essentially take your grip completely out of the equation. When I dead, row, or do pullups, I will use the 8s when things start getting "heavy" or my grip starts to go.
    I’ve never used straps before. Do you think I should maybe get the cotton ones at the minute so I’m still using some grip strength. And if I progress in weight then get some figure of 8?
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    Quote Originally Posted by stocky121 View Post
    I’ve never used straps before. Do you think I should maybe get the cotton ones at the minute so I’m still using some grip strength. And if I progress in weight then get some figure of 8?
    I'll post up more on this shortly, but my thoughts run like this.

    The figure 8s are the best I have tried overall. Comfort and grip strength are excellent with these.

    More to come...

    Started training again.-screenshot_20231003-091808_amazon-shopping.jpg
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    Quote Originally Posted by Cylon357 View Post
    I'll post up more on this shortly, but my thoughts run like this.

    The figure 8s are the best I have tried overall. Comfort and grip strength are excellent with these.

    More to come...
    OK so in a bit more detail....

    If you think you might compete in PL meets that don't allow straps, you are probably better off training without straps for the most part. They still have a place in that situation, I think, because they do allow you to lift more and thus increase your max, you just have to use them sparingly.

    In almost all other situations I would say use them when grip becomes an issue. You don't want to limit your back development because of grip being a factor. There are other, more direct means of increasing forearm development and grip strength if those are areas you want to improve.

    Random observations from the House of Cy...
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    Quote Originally Posted by Cylon357 View Post
    OK so in a bit more detail....

    If you think you might compete in PL meets that don't allow straps, you are probably better off training without straps for the most part. They still have a place in that situation, I think, because they do allow you to lift more and thus increase your max, you just have to use them sparingly.

    In almost all other situations I would say use them when grip becomes an issue. You don't want to limit your back development because of grip being a factor. There are other, more direct means of increasing forearm development and grip strength if those are areas you want to improve.

    Random observations from the House of Cy...
    Cheers for that cy appreciate it.
    I’ve always had decent grip strength. And many years ago I think my maximum deadlift was 462 lbs for two reps without straps.
    I think I’ll get myself some but only for the last set of dead’s.
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    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 149 bpm
    Max HR 170 bpm
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  17. #97
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    Push day

    Flat DB press

    44lbs 16 reps
    55lbs 12 reps
    55lbs 12 reps
    66lbs 8 reps

    Incline DB press

    33lbs 16 reps
    44lbs 12 reps
    44lbs 12 reps
    55lbs 10 reps

    Dips bodyweight

    12 reps
    11 reps
    11 reps
    9 reps + 5.5lbs

    Standing military press

    55lbs 16 reps
    66lbs 12 reps
    66lbs 12 reps
    77lbs 8 reps

    DB side lateral raises

    11lbs 14 reps
    11lbs 14 reps
    15.5lbs 9 reps
    15.5lbs 9 reps

    Training time 46 minutes
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  18. #98
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    Cardio

    Weighted walking 16.5 lbs in backpack

    3.15 miles
    47 minutes

    Average heart rate 144 bpm
    Max heart rate 166 bpm

    Really pushed tonight and made it under 15 minute miles for the first time.
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    Leg day

    Leg extensions

    44lbs 16reps
    55lbs 16reps
    66lbs 14 reps
    77lbs 12 reps

    Lying leg curl

    33lbs 16 reps
    44lbs 14 reps
    55lbs 12 reps
    66lbs 9 reps

    Calf raises

    88lbs 16 reps
    88lbs 16 reps
    110lbs 14 reps
    110lbs 14 reps

    Squat

    154bs 16 reps
    176lbs 14 reps
    198lbs 12 reps
    220lbs 9 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 10 reps
    22 lbs 8 reps

    Training time 54 minutes

    End of week 11, update next week.

    Cy my straps came today I’ll give them a try out Monday
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    Quote Originally Posted by stocky121 View Post
    Leg day

    Leg extensions

    44lbs 16reps
    55lbs 16reps
    66lbs 14 reps
    77lbs 12 reps

    Lying leg curl

    33lbs 16 reps
    44lbs 14 reps
    55lbs 12 reps
    66lbs 9 reps

    Calf raises

    88lbs 16 reps
    88lbs 16 reps
    110lbs 14 reps
    110lbs 14 reps

    Squat

    154bs 16 reps
    176lbs 14 reps
    198lbs 12 reps
    220lbs 9 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 10 reps
    22 lbs 8 reps

    Training time 54 minutes

    End of week 11, update next week.

    Cy my straps came today I’ll give them a try out Monday
    Looks like your weights are starting to get up there so yeah, probably a good plan. I'll be interested in hearing what you think. Which kind did you get?

  21. #101
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    Quote Originally Posted by Cylon357 View Post
    Looks like your weights are starting to get up there so yeah, probably a good plan. I'll be interested in hearing what you think. Which kind did you get?
    I got the figure 8 type. I think it’s always best if you know nothing about something, is to take the advice of people who do. I’ll let you know how I get on with them.
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    Pullday

    Close grip low cable rows

    90l bs 16 reps
    100 lbs 14 reps
    110 lbs 12 reps
    130 lbs 10 reps

    Hex bar shrugs

    101lbs 16reps
    123lbs 14 reps
    144lbs 12 reps
    167bs 10 reps

    Seated Hammer curls

    27.5lbs 16 reps
    27.5lbs 16 reps
    33lbs 11 reps
    33lbs 11 reps

    Straight bar deadlifts

    176lbs 16 reps
    198lbs 13 reps
    220lbs 11 reps (using straps)
    253lbs 8 reps (using straps)

    Straight bar bicep curls

    44lbs 16 reps
    55bs 12 reps
    55lbs 12 reps
    66lbs 8 reps

    Workout time 57 minutes


    I decided to take my Apple Watch off to try the straps out. It pauses the timer when you take it off, ruined my timings first world problems.
    I don’t know how i feel about the straps! I can absolutely lift more than i could with out, might take time for them to feel right on.
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    Quote Originally Posted by stocky121 View Post


    I decided to take my Apple Watch off to try the straps out. It pauses the timer when you take it off, ruined my timings first world problems.
    I don’t know how i feel about the straps! I can absolutely lift more than i could with out, might take time for them to feel right on.
    It does take a minute to get used to them, especially if you have never used any at all. But your weight and reps look up on the deadlift? Wait till you try barbell rows with them (if you do rows).
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    Quote Originally Posted by Cylon357 View Post
    It does take a minute to get used to them, especially if you have never used any at all. But your weight and reps look up on the deadlift? Wait till you try barbell rows with them (if you do rows).
    Yeah weight and reps are up. I wanted to see how 250+ felt. I wouldn’t have been able to do 8 reps without the straps that’s for sure.
    They didn’t feel uncomfortable just different
    I haven’t done barbell rows yet just dumbell but I could easy substitute them in that’s not a problem.
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    Quote Originally Posted by stocky121 View Post
    Yeah weight and reps are up. I wanted to see how 250+ felt. I wouldn’t have been able to do 8 reps without the straps that’s for sure.
    They didn’t feel uncomfortable just different
    I haven’t done barbell rows yet just dumbell but I could easy substitute them in that’s not a problem.
    Dumbbell rows will work, too, it can just be a bit of a challenge to get the wraps around the handle, depending on spacing.
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    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 151bpm
    Max HR 170bpm

    After cardio I shaved my bonce then tried a cold bath. 16 degrees c about 60f for 8 minutes. I got most of body in, up to my chin and just small part of my quads and knees were out of the water. If I’d have been a normal sized human I would have been fucked, going to try it three times a week.
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  27. #107
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    c o l d !!!

    EDIT: Added - got to admit, I was a little worried about the “shaved the bonce” comment, so I looked it up. You learn something new in this forum every day, even if it’s not AAS related.
    Last edited by wango; 10-10-2023 at 04:30 PM.

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    Quote Originally Posted by stocky121 View Post
    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 151bpm
    Max HR 170bpm

    After cardio I shaved my bonce then tried a cold bath. 16 degrees c about 60f for 8 minutes. I got most of body in, up to my chin and just small part of my quads and knees were out of the water. If I’d have been a normal sized human I would have been fucked, going to try it three times a week.
    That IS a bit cold, short of ice water territory but cold all the same. Me saying this, after I just took a quick dip to cool down in 72 degree pool and thought "f@ck that's cold" and came out in like 45 seconds...
    Quote Originally Posted by wango View Post
    c o l d !!!

    EDIT: Added - got to admit, I was a little worried about the “shaved the bonce” comment, so I looked it up. You learn something new in this forum every day, even if it’s not AAS related.
    I saw the bonce thing, too. Not gonna lie, I don't think I'm looking it up...

    EDIT to add: I looked it up. OK, not too scarey.

  29. #109
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    Quote Originally Posted by stocky121 View Post
    Cardio

    Cross trainer

    6 minutes warm up
    30 minutes working
    9 minutes cooldown

    Average HR 151bpm
    Max HR 170bpm

    After cardio I shaved my bonce then tried a cold bath. 16 degrees c about 60f for 8 minutes. I got most of body in, up to my chin and just small part of my quads and knees were out of the water. If I’d have been a normal sized human I would have been fucked, going to try it three times a week.
    How was it? Were you able to adapt to the cold or just freezing the whole time?
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    First off sorry about the bonce comment i wasn’t thinking

    Second I’m too tight to pay for ice or a proper depth bath, the closer we get to winter I’m guessing the colder the tap water is going to be. So might get it colder than that.

    Third when I first went in it was freezing. My breathing went up dramatically. I don’t know how long I think about a minute and I got acclimatized to it and it felt comfortable. I was to busy trying to figure out how to position my body to get the most underwater.
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    Push day

    Bench press

    110 lbs 16reps
    132 lbs 14reps
    154 lbs 10reps
    170.5 lbs 6reps


    Incline bench

    110lbs 12 reps
    110bs 10 reps
    121lbs 8 reps
    126.5lbs 7 reps

    Rope tricep push downs

    30lbs 16 reps
    40lbs 12 reps
    40lbs 12 reps
    50lbs 10 reps

    Single hand landmine press

    77lbs 14 reps
    88lbs 10 reps
    88lbs 10 reps
    92.5lbs 8 reps


    Seated shoulder press

    33lbs 14 reps
    33lbs 12 reps
    44lbs 7 reps
    44lbs 6 reps

    Workout time 53 minutes
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    Cardio

    Weighted walking 19.25lbs in backpack

    3.14 miles
    46:22 workout time

    Average heart rate 141bpm
    Max heart rate 164 bpm

    Cy you pushed me, average of 14’44 miles I don’t think I could have done anymore.
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    Leg day

    Leg extensions

    44lbs 16reps
    55lbs 16reps
    66lbs 14 reps
    82.5lbs 12 reps

    Lying leg curl

    33lbs 16 reps
    44lbs 16 reps
    55lbs 14 reps
    66lbs 10 reps

    Calf raises

    88lbs 17 reps
    88lbs 17 reps
    110lbs 15 reps
    110lbs 15 reps

    Squat

    154bs 16 reps
    176lbs 14 reps
    198lbs 12 reps
    231lbs 10 reps

    Static lunges

    22 lbs 10 reps
    22 lbs 10 reps
    22 lbs 10 reps

    Training time 53 minutes

    That’s the end of week 12. Updated stats coming up
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    Stats

    Height 5’6 1/64
    Weight 173 pound
    Body fat i think about 18% ish? I’ve absolutely lost some body fat as I can’t pinch as much

    My goals was to get fitter and stronger. And I’m very happy with my progress. The only very small concern i have is my pull and legs strength seems to be coming back faster than my push strength.

    12 weeks back training and 10 weeks since my last pics

    Started training again.-img_2488.jpegStarted training again.-img_2489.jpegStarted training again.-img_2490.jpegStarted training again.-img_2491.jpeg
    Last edited by stocky121; 10-13-2023 at 02:46 PM. Reason: Put same picture twice
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    Definitely progress! A gain in muscle & a decrease in fat - heck of a great job!

    Are you going to continue the next few months in the same manner or are you going to change things up in any way?
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    Quote Originally Posted by wango View Post
    Definitely progress! A gain in muscle & a decrease in fat - heck of a great job!

    Are you going to continue the next few months in the same manner or are you going to change things up in any way?
    Thank you.
    I haven’t really thought about it. I’m going to have a deload week next week. And then assess after that.
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    Quote Originally Posted by stocky121 View Post
    Cardio

    Weighted walking 19.25lbs in backpack

    3.14 miles
    46:22 workout time

    Average heart rate 141bpm
    Max heart rate 164 bpm

    Cy you pushed me, average of 14’44 miles I don’t think I could have done anymore.
    Alright, I may have to bust out the 40# vest and see if I can get my times to 15 minute miles consistently! I had it that low at one time, but that was huffing and puffing and probably not great for my knees, but eh, you only live once, right? lol
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    Quote Originally Posted by Cylon357 View Post
    Alright, I may have to bust out the 40# vest and see if I can get my times to 15 minute miles consistently! I had it that low at one time, but that was huffing and puffing and probably not great for my knees, but eh, you only live once, right? lol
    That’s why I’m trying cold baths. The heavier my weights are getting the more my knees are aching mate.

    Edit. I’ve just seen you’re 55+. I hope I can still keep up your pace in another 15 year.
    Last edited by stocky121; 10-14-2023 at 10:03 AM.
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    Quote Originally Posted by Cylon357 View Post
    Alright, I may have to bust out the 40# vest and see if I can get my times to 15 minute miles consistently! I had it that low at one time, but that was huffing and puffing and probably not great for my knees, but eh, you only live once, right? lol
    Meh; when they eventually wear out, just buy new ones. Piece of cake!
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    De-load week

    Pull day

    Rocky style lat pull downs

    50lbs 10 reps
    60lbs 10 reps
    70lbs 10 reps
    80lbs 10 reps

    Bent over One handed dumbbell rows

    22lbs 10 reps
    33bs 10 reps
    44lbs 10 reps
    55lbs 10 reps

    Ez bar bicep curls

    31lbs 10 reps
    42lbs 10 reps
    53lbs 10 reps
    64lbs 10 reps

    Straight bar deadlifts

    132lbs 10 reps
    154lbs 10 reps
    154lbs 10 reps
    176lbs 10 reps

    Standing cable pullover

    20lbs 10 reps
    20lbs 10 reps
    20lbs 10 reps
    20lbs 10 reps


    Workout time 32 minutes
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