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Author Topic: Chronicles of the physique culturist ...  (Read 107599 times)
Nic
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« Reply #720 on: June 06, 2018, 02:57:07 PM »

Well Matthew if you followed my blog, you would find out. (It's yoga in a heated room)

Definitely a good supplementary thing for all sports tbh - I'm finding it very beneficial for weight training.
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DDG
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« Reply #721 on: June 07, 2018, 05:16:10 AM »

Great to see you back training again, mate.  Smiley

Thanks Si  Smiley

Just put another session together a little earlier - upper body again as I'm not yet strong enough in my lower back to entertain leg training.

At 6.30pm this evening I'm doing a yoga beginner's class. Will be interesting.

Have you looked at hot yoga? I cannot say I know much about it but was talking to Nicola about it last week and she explained its benefits so I am looking to give it a go myself

I have heard of hot yoga but confess I know nothing about it, nor have I looked it up to check it out. Maybe something to consider ...

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DDG
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« Reply #722 on: June 07, 2018, 05:19:34 AM »

Ooh glad I got you interested! I must say I am *loving* my hot yoga. I've tried yoga in the past but never stuck with it, but there's something different about this.

Dean - I hope the yoga is a benefit to you in general and particularly with the current niggles. I'm far from a yoga expert but obviously tell the teacher your injuries/issues and they will advise on which poses not to do, or give you modifications etc.

Thanks Nic. I hope so too. I turned up to the class and unfortunately it was full the other evening, probably due to the glorious weather, so I returned home. I've been told I can go same time next week. Eventually eh?
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DDG
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« Reply #723 on: June 07, 2018, 07:33:14 PM »

Back to doing push/pull.

Also back to benching today. Very light, but still it's progress. Incline bench, flat dumbbell and dips. The kneeling dumbbell shoulder press, seated side laterals. Close grip ez bench and dumbbell triceps extensions to finish.
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DDG
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« Reply #724 on: June 10, 2018, 07:19:27 PM »

Two more workouts in the bag and gradually my back is becoming stronger. I've done pull and push, incorporating some leg work (glute ham raises and sissy squats) in my pull-workout.

Things are moving in the right direction. Smiley
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DDG
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« Reply #725 on: June 13, 2018, 08:44:32 PM »

Back has been a bit sore mainly induced by seating at work. Anyhow progress there is being made because I've recently had a workplace assessment and will soon be receiving a standing desk. I already have a wooden based chair to sit on which is great.

I'm now configuring quad work in my push workout and hamstrings in my back workout. First time for everything. Obviously the leg work is relatively light at the moment as I'm simply doing body weight and some weighted sissy squats at the end of my push workout. Ditto for GHRs at the end of my back workout. Seems to be doing the trick.

I've lost size on my legs but this actually looks better in clothes since my legs are big anyway. I'm down to 10 1/2 stones and my abs are now also sharper than below.

Staying healthy is the aim and so far so good.
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DDG
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« Reply #726 on: June 19, 2018, 05:31:44 PM »

Training is happening on a fairly frequent and almost daily basis. I'm still following a pattern of one half my body as 'push' and the other as 'pull'.

Tonight was a 'pull' session.

Currently I'm prioritising my lower back so I begin with 5 sets of 20 reps back extensions. Then I complete 5 sets of glute ham raises.

From here 5 sets of wide pronated grip pull-ups, 2 sets of close supinated grips pull-ups and 3 sets of dumbbell curls. To finish I did 4 sets of rear delt flyes with a 5kg plates lying over a bench and emphasising full range and contraction at the top.

All done in around 35 minutes. Back looks pretty wide and hamstrings haven't gone anywhere. Quads have lost some size as I'm still only tickling them with baby weights but my chest and delts are no on their way back up.

It's amazing just how quickly my body seems to respond. I just have to keep my diet good and then everything falls into place when I'm able to train properly.

My back isn't 100% but it's improving all the time, which is good.
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DDG
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« Reply #727 on: June 21, 2018, 07:09:24 PM »

Yesterday I walked a lot. In fact I'm pretty much averaging about 6 miles a day. Today was the same and I did a push workout tonight.

Twenty sets for upper body and five for quads.

Incline bench x 4
Flat flyes x 3
Military press x 4
Side laterals x 4
Dips x 3
One arm dumbbell extensions x 3
Leg press x 5 sets

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DDG
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« Reply #728 on: June 27, 2018, 07:27:12 AM »

Still going well and my back is steadily improving. Again it's not yet 100% but with each passing week it does feel stronger. Interestingly as I'm forced into going lighter with my legs, tagging on sets at the end of either push or pull sessions, my upper body seems to be filling out more and looking better for being prioritised.

Last night I did a push session:

Incline press x 4 sets
Dips x 3 sets
seated dumbbell press x 3 sets
seated lateral raises x 3 sets
one arm dumbbell extensions x 3 sets
Leg press x 5 sets working up to 3 x 20 @ 180kg.
 
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DDG
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« Reply #729 on: July 03, 2018, 07:43:38 AM »

Training quite well and consistently which is important. As of the end of last week I've reverted to a push/legs/pull routine as my back is now strong enough to cope with a full leg workout. In fact I managed 3sets of 20 at 200kg on the leg press two days ago. My legs have responded instantly and now look much fuller. Still no rowing movements for back just two varieties of pull ups and weighted back extensions with a 20kg plate. My back looks pretty good actually and not much different from its best. So, all is well.
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DDG
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« Reply #730 on: July 09, 2018, 09:15:07 PM »

Training is ticking along reasonably well. I'm moving on a three on one off basis and sometimes a straight through with six on the bounce.

Tonight's session was 'pull'.

Five sets of pull ups and three sets of chins for upper back. Four sets of dumbbell curls, four sets of rear delts flyes pronated on a bench and four sets of back extensions on the GHR.

Simply workout but back looks quite reasonable considering I haven't performed any rows for approaching two months now.
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DDG
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« Reply #731 on: July 13, 2018, 07:21:08 PM »

Back is still a bit fussy but I'm managing it and still training reasonably well. To aid the problem I've recently bought myself a decent hybrid bike on the cycle to work scheme. It's a Specialised Sirrus with hydraulic discs. It looks really smart but importantly performs really well. The last two evening I've been out for around 30 minutes and then returned to do plenty of stretching. In fact last night as cycled as a substitute for training my legs as my back had been tricky all day.

All working out well. Current body weight 10 stones 6lbs  Cool
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AllanD
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« Reply #732 on: July 18, 2018, 05:18:47 PM »

Hi Dean!

Great journal! Thanks a lot.

How about your back? Do you still do high intensity cardio?
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DDG
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« Reply #733 on: July 18, 2018, 07:44:41 PM »

Hi Dean!

Great journal! Thanks a lot.

How about your back? Do you still do high intensity cardio?

Hi Allan,

Thank you. My back? Is not great and I'm managing it as best I can. It's a lot better than it was. Still I'm unable to perform anything bent over or even involving rowing. All I do is pull-ups and chins and back extensions on the GHR machine. Regardless it still looks pretty decent and I haven't really lost anything. I'm more concerned about keeping healthy and sustaining this over time. I'm able to walk freely and push myself on my new bike.

And herein lies the answer to your second question: my high intensity cardio now comes from what amounts to interval work on my bike. This isn't designed but rather happens as I cycle around York, stopping for lights, recovering and then burning up again. So I'm getting decent aerobic exercise which is really positive. At the end my legs are shot and massively pumped. I'm trying to sustain one leg workout with weights per week. This was last night. No tail off in performance really. Still able to hit sets of 20 with 220kg. I could go heavier, it's in the tank, but I'm airing on the side of caution, naturally.

How is your training?
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AllanD
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« Reply #734 on: July 23, 2018, 04:52:01 AM »

Hi Dean!

Thanks a lot for your answer.

You are one of my favourite inspirations.

You have lower back problems? So the rowing machine is not possible? By the way.....chins and pull-ups are all you need.

One question: Are there any workout vids from you?

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