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How's the gym work going?
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By (user no longer on site)
over a year ago
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Oh god I did a new legs workout last Saturday for the first time. My butt ached until Tuesday. Thankfully a bit of massage and spa therapy on Monday helped  |
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By (user no longer on site)
over a year ago
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Im training again but I'm still trying to shake the tummy fat I've gathered this last year. I have a breakfast of boiled eggs on toast at 6am, a yoghurt about 10am and a potnoodle, sandwich or a small meal from the garage at 1 for lunch during the week. Then an evening meal about 7, which isn't usually heavy, and I try not to snack but like chocolate is more addictive than sex.
I'm hoping someone can advise me on an article I read about the fastest way to shed pounds and wether there might be something to believe or not. It said that if you push your first meal back, maybe as far as lunch being your first meal. Then work and train through the day and take the brunt of your calories in the evening.
This goes against what I would have believed currently, I thought breakfast was "the most important meal of the day". Supposedly skipping breakfast and not eating till later increases motabalism, testosterone and dopamine levels. I'm gonna try it for a month and see so if I'm not as chipper in the mornings just hit me a virtual slap lol
Any on advice would be great. |
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By (user no longer on site)
over a year ago
|
"Im training again but I'm still trying to shake the tummy fat I've gathered this last year. I have a breakfast of boiled eggs on toast at 6am, a yoghurt about 10am and a potnoodle, sandwich or a small meal from the garage at 1 for lunch during the week. Then an evening meal about 7, which isn't usually heavy, and I try not to snack but like chocolate is more addictive than sex.
I'm hoping someone can advise me on an article I read about the fastest way to shed pounds and wether there might be something to believe or not. It said that if you push your first meal back, maybe as far as lunch being your first meal. Then work and train through the day and take the brunt of your calories in the evening.
This goes against what I would have believed currently, I thought breakfast was "the most important meal of the day". Supposedly skipping breakfast and not eating till later increases motabalism, testosterone and dopamine levels. I'm gonna try it for a month and see so if I'm not as chipper in the mornings just hit me a virtual slap lol
Any on advice would be great."
I used intermittent fasting and a low carb, high protein diet, combined with 4 days per week exercise (cardio and strength) to shift 28 kilos. |
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"Im training again but I'm still trying to shake the tummy fat I've gathered this last year. I have a breakfast of boiled eggs on toast at 6am, a yoghurt about 10am and a potnoodle, sandwich or a small meal from the garage at 1 for lunch during the week. Then an evening meal about 7, which isn't usually heavy, and I try not to snack but like chocolate is more addictive than sex.
I'm hoping someone can advise me on an article I read about the fastest way to shed pounds and wether there might be something to believe or not. It said that if you push your first meal back, maybe as far as lunch being your first meal. Then work and train through the day and take the brunt of your calories in the evening.
This goes against what I would have believed currently, I thought breakfast was "the most important meal of the day". Supposedly skipping breakfast and not eating till later increases motabalism, testosterone and dopamine levels. I'm gonna try it for a month and see so if I'm not as chipper in the mornings just hit me a virtual slap lol
Any on advice would be great."
Your breakfast and snack sound great but then it seems to go downhill. I'm currently down about 2 stone from my heaviest. I lose body fat best on a low calorie, high protein diet. I eat a lot of eggs, fish and green veg. I've also recently introduced grapefruit into my daily diet which I'm really enjoying. I've been lazy for a while with the diet but I've been good this week and I'm 3 pounds down so far. I was aiming for 2 but it often comes off a bit faster in the beginning but that's often not fat loss. |
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By (user no longer on site)
over a year ago
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"I used intermittent fasting and a low carb, high protein diet, combined with 4 days per week exercise (cardio and strength) to shift 28 kilos."
I like my grub lol how long would you fast for? That would be a deal breaker  |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.  "
Still managing 3 visits a week. Still don't really know what im doing! |
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"Im training again but I'm still trying to shake the tummy fat I've gathered this last year. I have a breakfast of boiled eggs on toast at 6am, a yoghurt about 10am and a potnoodle, sandwich or a small meal from the garage at 1 for lunch during the week. Then an evening meal about 7, which isn't usually heavy, and I try not to snack but like chocolate is more addictive than sex.
I'm hoping someone can advise me on an article I read about the fastest way to shed pounds and wether there might be something to believe or not. It said that if you push your first meal back, maybe as far as lunch being your first meal. Then work and train through the day and take the brunt of your calories in the evening.
This goes against what I would have believed currently, I thought breakfast was "the most important meal of the day". Supposedly skipping breakfast and not eating till later increases motabalism, testosterone and dopamine levels. I'm gonna try it for a month and see so if I'm not as chipper in the mornings just hit me a virtual slap lol
Any on advice would be great.
Your breakfast and snack sound great but then it seems to go downhill. I'm currently down about 2 stone from my heaviest. I lose body fat best on a low calorie, high protein diet. I eat a lot of eggs, fish and green veg. I've also recently introduced grapefruit into my daily diet which I'm really enjoying. I've been lazy for a while with the diet but I've been good this week and I'm 3 pounds down so far. I was aiming for 2 but it often comes off a bit faster in the beginning but that's often not fat loss."
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!"
Sounds like it's going well though Clem! |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!"
Weight has risen from 75 to 81kg. Kept body fat at around 25%. |
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By (user no longer on site)
over a year ago
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"I used intermittent fasting and a low carb, high protein diet, combined with 4 days per week exercise (cardio and strength) to shift 28 kilos.
I like my grub lol how long would you fast for? That would be a deal breaker "
I used a 5 and 2 format.
5 days maintaining a low cab diet. 2 days only ate in the evening, eating less than 750 calories on those days. I shifted the weight in about 9 months. |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!"
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press. |
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By (user no longer on site)
over a year ago
|
"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press."
Not found a decent physio yet then? |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press."
I feel your pain. I tore my right adductor years ago and it really affects my form, especially with squats. And lifting lighter than I can to work on it us frustrating. |
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By (user no longer on site)
over a year ago
|
"Im training again but I'm still trying to shake the tummy fat I've gathered this last year. I have a breakfast of boiled eggs on toast at 6am, a yoghurt about 10am and a potnoodle, sandwich or a small meal from the garage at 1 for lunch during the week. Then an evening meal about 7, which isn't usually heavy, and I try not to snack but like chocolate is more addictive than sex.
I'm hoping someone can advise me on an article I read about the fastest way to shed pounds and wether there might be something to believe or not. It said that if you push your first meal back, maybe as far as lunch being your first meal. Then work and train through the day and take the brunt of your calories in the evening.
This goes against what I would have believed currently, I thought breakfast was "the most important meal of the day". Supposedly skipping breakfast and not eating till later increases motabalism, testosterone and dopamine levels. I'm gonna try it for a month and see so if I'm not as chipper in the mornings just hit me a virtual slap lol
Any on advice would be great.
Your breakfast and snack sound great but then it seems to go downhill. I'm currently down about 2 stone from my heaviest. I lose body fat best on a low calorie, high protein diet. I eat a lot of eggs, fish and green veg. I've also recently introduced grapefruit into my daily diet which I'm really enjoying. I've been lazy for a while with the diet but I've been good this week and I'm 3 pounds down so far. I was aiming for 2 but it often comes off a bit faster in the beginning but that's often not fat loss."
I find it hard to resist the foods that are bad for me but I do eat a lot of good food too. I keep very active at work and would do cardio every other day but I've thought about maybe changing my routine up incase my body has gotten used to it and see if that helps.
I dont like grapefruit  lol |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press."
A tip
There is no need for bench for you ever
Dumbbell press will work equally well without shoulder issues |
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By (user no longer on site)
over a year ago
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"Really struggling with travel , but try to get in 1-2 times a week still d blast the whole body. This time last year benching 115, preparing for two plates , now a pitiful 80-90"
I couldn’t contemplate lifting those kind of weights because of my blood pressure issues. I’m happy doing half of that with lots of repetitions. |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?"
A physio will not solve inappropriate exercises |
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By *rHotNottsMan
over a year ago
Dubai & Nottingham |
Really struggling with travel , but try to get in 1-2 times a week still and blast the whole body. This time last year benching 115 , now a pitiful 80-90. It hard knowing how much work it takes and then a few months of laziness just kills it |
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By (user no longer on site)
over a year ago
|
"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?
A physio will not solve inappropriate exercises "
True |
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By (user no longer on site)
over a year ago
|
"I used intermittent fasting and a low carb, high protein diet, combined with 4 days per week exercise (cardio and strength) to shift 28 kilos.
I like my grub lol how long would you fast for? That would be a deal breaker
I used a 5 and 2 format.
5 days maintaining a low cab diet. 2 days only ate in the evening, eating less than 750 calories on those days. I shifted the weight in about 9 months."
That's impressive pal! And very helpful, thank you. I could cope with not eating until the evening once or twice a week. Did you find your energy flagged on fasting days? |
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"Im training again but I'm still trying to shake the tummy fat I've gathered this last year. I have a breakfast of boiled eggs on toast at 6am, a yoghurt about 10am and a potnoodle, sandwich or a small meal from the garage at 1 for lunch during the week. Then an evening meal about 7, which isn't usually heavy, and I try not to snack but like chocolate is more addictive than sex.
I'm hoping someone can advise me on an article I read about the fastest way to shed pounds and wether there might be something to believe or not. It said that if you push your first meal back, maybe as far as lunch being your first meal. Then work and train through the day and take the brunt of your calories in the evening.
This goes against what I would have believed currently, I thought breakfast was "the most important meal of the day". Supposedly skipping breakfast and not eating till later increases motabalism, testosterone and dopamine levels. I'm gonna try it for a month and see so if I'm not as chipper in the mornings just hit me a virtual slap lol
Any on advice would be great.
Your breakfast and snack sound great but then it seems to go downhill. I'm currently down about 2 stone from my heaviest. I lose body fat best on a low calorie, high protein diet. I eat a lot of eggs, fish and green veg. I've also recently introduced grapefruit into my daily diet which I'm really enjoying. I've been lazy for a while with the diet but I've been good this week and I'm 3 pounds down so far. I was aiming for 2 but it often comes off a bit faster in the beginning but that's often not fat loss.
I find it hard to resist the foods that are bad for me but I do eat a lot of good food too. I keep very active at work and would do cardio every other day but I've thought about maybe changing my routine up incase my body has gotten used to it and see if that helps.
I dont like grapefruit lol"
Simple fact
Always do what you have always done you WILL always get what you have always got
You dont need to like grapefruit to follow what was suggested |
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By *rHotNottsMan
over a year ago
Dubai & Nottingham |
"Really struggling with travel , but try to get in 1-2 times a week still d blast the whole body. This time last year benching 115, preparing for two plates , now a pitiful 80-90
I couldn’t contemplate lifting those kind of weights because of my blood pressure issues. I’m happy doing half of that with lots of repetitions."
That’s what I’m doing now, but I don't think bp should stop you if you have a good spotter, breathe well and go easy 4-7 reps. I’d be more worried doing cardio / HiT type training |
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"Really struggling with travel , but try to get in 1-2 times a week still d blast the whole body. This time last year benching 115, preparing for two plates , now a pitiful 80-90
I couldn’t contemplate lifting those kind of weights because of my blood pressure issues. I’m happy doing half of that with lots of repetitions.
That’s what I’m doing now, but I don't think bp should stop you if you have a good spotter, breathe well and go easy 4-7 reps. I’d be more worried doing cardio / HiT type training "
I'm not sure about bench pressing as it's not an issue for me at my measly weights but I have a heart condition and I've been medically advised to be careful with squats and deadlifts due to them increasing your blood pressure. I also struggle with planks for the same reason. |
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By (user no longer on site)
over a year ago
|
"Really struggling with travel , but try to get in 1-2 times a week still d blast the whole body. This time last year benching 115, preparing for two plates , now a pitiful 80-90
I couldn’t contemplate lifting those kind of weights because of my blood pressure issues. I’m happy doing half of that with lots of repetitions.
That’s what I’m doing now, but I don't think bp should stop you if you have a good spotter, breathe well and go easy 4-7 reps. I’d be more worried doing cardio / HiT type training
I'm not sure about bench pressing as it's not an issue for me at my measly weights but I have a heart condition and I've been medically advised to be careful with squats and deadlifts due to them increasing your blood pressure. I also struggle with planks for the same reason. "
I have continually been advised not to lift heavy weights as it will exacerbate the likelihood of redeveloping Left Ventricular Hypertrophy, which thankfully I have eliminated through controlled blood pressure and a healthier reduced salt diet. I’m happy gradually increasing the weights and maintaining a lower intensity fat burning type set of workouts that concentrate on conditioning and gradual strengthening rather than using heavier weights with lower repetitions. It is working for me and my blood pressure is gradually reducing naturally which means I have been able to reduce my medication. Further reductions in BP and the need for medication, particularly Amlodopine, will mean a massive improvement in my quality of life. I’ll keep doing what I’m doing I think. |
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"Really struggling with travel , but try to get in 1-2 times a week still d blast the whole body. This time last year benching 115, preparing for two plates , now a pitiful 80-90
I couldn’t contemplate lifting those kind of weights because of my blood pressure issues. I’m happy doing half of that with lots of repetitions.
That’s what I’m doing now, but I don't think bp should stop you if you have a good spotter, breathe well and go easy 4-7 reps. I’d be more worried doing cardio / HiT type training
I'm not sure about bench pressing as it's not an issue for me at my measly weights but I have a heart condition and I've been medically advised to be careful with squats and deadlifts due to them increasing your blood pressure. I also struggle with planks for the same reason.
I have continually been advised not to lift heavy weights as it will exacerbate the likelihood of redeveloping Left Ventricular Hypertrophy, which thankfully I have eliminated through controlled blood pressure and a healthier reduced salt diet. I’m happy gradually increasing the weights and maintaining a lower intensity fat burning type set of workouts that concentrate on conditioning and gradual strengthening rather than using heavier weights with lower repetitions. It is working for me and my blood pressure is gradually reducing naturally which means I have been able to reduce my medication. Further reductions in BP and the need for medication, particularly Amlodopine, will mean a massive improvement in my quality of life. I’ll keep doing what I’m doing I think."
That sounds great! I've managed to lower my very high resting heart rate thanks to the gym which is great. Hope it keeps working for you  |
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By (user no longer on site)
over a year ago
|
"Really struggling with travel , but try to get in 1-2 times a week still d blast the whole body. This time last year benching 115, preparing for two plates , now a pitiful 80-90
I couldn’t contemplate lifting those kind of weights because of my blood pressure issues. I’m happy doing half of that with lots of repetitions.
That’s what I’m doing now, but I don't think bp should stop you if you have a good spotter, breathe well and go easy 4-7 reps. I’d be more worried doing cardio / HiT type training
I'm not sure about bench pressing as it's not an issue for me at my measly weights but I have a heart condition and I've been medically advised to be careful with squats and deadlifts due to them increasing your blood pressure. I also struggle with planks for the same reason.
I have continually been advised not to lift heavy weights as it will exacerbate the likelihood of redeveloping Left Ventricular Hypertrophy, which thankfully I have eliminated through controlled blood pressure and a healthier reduced salt diet. I’m happy gradually increasing the weights and maintaining a lower intensity fat burning type set of workouts that concentrate on conditioning and gradual strengthening rather than using heavier weights with lower repetitions. It is working for me and my blood pressure is gradually reducing naturally which means I have been able to reduce my medication. Further reductions in BP and the need for medication, particularly Amlodopine, will mean a massive improvement in my quality of life. I’ll keep doing what I’m doing I think.
That sounds great! I've managed to lower my very high resting heart rate thanks to the gym which is great. Hope it keeps working for you "
Likewise. |
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By (user no longer on site)
over a year ago
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"Legs feeling it so swimming only the weekend That is something I want to spend more time doing.
Love a long swim... and if you get into it you see results far quicker than anything else "
Yep. I should rem_mber than my body was in its best shape when I swam regularly.  |
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By (user no longer on site)
over a year ago
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Typical for me is
Monday 6am 44 mins treadmill brisk walking speed 6.5 incline 3
5pm same
Tuesday 6am Shoulders. 5pm treadmill again 44 mins
Wednesday same as Monday
Thursday 6am Back and rear Delts 5pm treadmill
Friday rest
Saturday 6am Chest
Sunday 6am Arms
Food is normally 5am 50g Casein, instant oats.
Immediately after work out Apple
7.30am 4 egg whites and 2 whole
9am 150g rice, 250g chicken, broccoli
11am same
2pm meal replacement
4pm Tuna, Kipper's or Mackerel mixed veg
7pm 200g Steak, Sweet Potato, Asparagus
9pm Casein 50g
That's Monday to Friday Saturday and Sunday obviously varies.
BCAA, Creatine slow release Multi Vitamins, CLA, Casein |
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By (user no longer on site)
over a year ago
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I went today and am absolutely bolloxed. I have been going regularly but just to swim and use the spa lately. First time I’ve done cardio in a couple of weeks and it killed me! Need to stop getting drawn to the sauna and steam rooms and rem_mber why I joined in the first place lol |
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By (user no longer on site)
over a year ago
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"Typical for me is
Monday 6am 44 mins treadmill brisk walking speed 6.5 incline 3
5pm same
Tuesday 6am Shoulders. 5pm treadmill again 44 mins
Wednesday same as Monday
Thursday 6am Back and rear Delts 5pm treadmill
Friday rest
Saturday 6am Chest
Sunday 6am Arms
Food is normally 5am 50g Casein, instant oats.
Immediately after work out Apple
7.30am 4 egg whites and 2 whole
9am 150g rice, 250g chicken, broccoli
11am same
2pm meal replacement
4pm Tuna, Kipper's or Mackerel mixed veg
7pm 200g Steak, Sweet Potato, Asparagus
9pm Casein 50g
That's Monday to Friday Saturday and Sunday obviously varies.
BCAA, Creatine slow release Multi Vitamins, CLA, Casein "
Ps stopped training my legs a couple of years ago don't need them any bigger and the cardio keeps them at size and defined |
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By (user no longer on site)
over a year ago
|
"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
A tip
There is no need for bench for you ever
Dumbbell press will work equally well without shoulder issues "
,
If you don't want to use db's you can still floor press with a bar. The floor will stop you lowering the bar to far. |
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By (user no longer on site)
over a year ago
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We've both started with at the gym twice a week doing weights with a PT since the beginning of February, the intention is to work on our form and build some base fitness and then see a PT once or twice a month to keep us on track. First month we've been working on squats and RDL, next month should be concentrating on bench press and rows.
The reason we stopped was that we had been at a gym doing small group sessions until about a year ago when the small group of 4 got to be 6, then 8, then 10 then 12... so we gave up as we didn't feel we were lifting safely.
We also would be back out on mountain bikes at the weekend too except the weather has been so **** recently, but we'll work on the cardio when the lifting isn't quite so fatiguing.
Hopefully this effort will see us starting to get nicely toned again soon. |
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"Shag is slacking off! Who's hitting the gym?"
Gym, “ What is that “ ?.
My job is so physically demanding, active and hard I can’t rem_mber the last time I had the energy or time to attend a gym session
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Bloody brilliant thanks for asking. I've finally got comfy in my new gym. Taking my time to suss it out paid dividends and now I'm thriving. The steam room has been a godsend for my achy muscles too. |
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"Bloody brilliant thanks for asking. I've finally got comfy in my new gym. Taking my time to suss it out paid dividends and now I'm thriving. The steam room has been a godsend for my achy muscles too. "
Do love a steam room, so much more relaxing than a sauna |
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"Bloody brilliant thanks for asking. I've finally got comfy in my new gym. Taking my time to suss it out paid dividends and now I'm thriving. The steam room has been a godsend for my achy muscles too.
Do love a steam room, so much more relaxing than a sauna "
My weekly pleasure on a Friday to unwind in one |
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By (user no longer on site)
over a year ago
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Horrible at the minute.
It's high rep work which I hate, 2 weeks left of it I'm back in the 5 rep range which I love.
Tonight was squats and reverse band deadlift for speed + assistance work
Squats 167.5 x 15, 167.5x 12, 167.5 x 10
Reverse band deads 150kg bottom 210kg top 8 x 2
Assistance work, leg press, GHRs, wide grip lat pull down and wide grip seated row all 3 x 12-20 reps |
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"Horrible at the minute.
It's high rep work which I hate, 2 weeks left of it I'm back in the 5 rep range which I love.
Tonight was squats and reverse band deadlift for speed + assistance work
Squats 167.5 x 15, 167.5x 12, 167.5 x 10
Reverse band deads 150kg bottom 210kg top 8 x 2
Assistance work, leg press, GHRs, wide grip lat pull down and wide grip seated row all 3 x 12-20 reps"
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25 reps of chopping garlic, onions and fennel.
5 reps of crushing chillies
10 reps of curling mussels into pan
Two reps of splashing white wine
25 reps of curling all of the above
15 reps of chopping parsley
1 rep of a splash of single cream
5 reps of shaking sauté pan.
“ 500 hundred reps “. of washing “ dishes. Always hard work
And never even left the house. |
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Funny you should mention that. I have just signed up to a months 1 to 1 with a PT, as well as starting back at combat, hiit, amd circuits.
I will shift this excess weight and look and feel healthier. |
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"Funny you should mention that. I have just signed up to a months 1 to 1 with a PT, as well as starting back at combat, hiit, amd circuits.
I will shift this excess weight and look and feel healthier."
I did 6 weeks with a PT a couple years back and was honestly the best thing i ever did. Himself has done weights for years and i know hell push me on a bit. Im only aiming for two days mma cardio. Focusing mainly on weights for now |
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"Funny you should mention that. I have just signed up to a months 1 to 1 with a PT, as well as starting back at combat, hiit, amd circuits.
I will shift this excess weight and look and feel healthier.
I did 6 weeks with a PT a couple years back and was honestly the best thing i ever did. Himself has done weights for years and i know hell push me on a bit. Im only aiming for two days mma cardio. Focusing mainly on weights for now"
I've been told it's going to hurt, but I will see results. |
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"Funny you should mention that. I have just signed up to a months 1 to 1 with a PT, as well as starting back at combat, hiit, amd circuits.
I will shift this excess weight and look and feel healthier.
I did 6 weeks with a PT a couple years back and was honestly the best thing i ever did. Himself has done weights for years and i know hell push me on a bit. Im only aiming for two days mma cardio. Focusing mainly on weights for now
I've been told it's going to hurt, but I will see results."
It will but it will be soo worth it xx |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
A tip
There is no need for bench for you ever
Dumbbell press will work equally well without shoulder issues ,
If you don't want to use db's you can still floor press with a bar. The floor will stop you lowering the bar to far. "
True but one loses full range of movement also do assist the stabilizers in the rotor cuff
Fixed bar prevents rotation
Seratus also benefits slightly more from full range dbs x |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?"
I tried acupuncture, which seemed to help with the pain. That's as much as ive done about it so far. |
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By *rHotNottsMan
over a year ago
Dubai & Nottingham |
"Typical for me is
Monday 6am 44 mins treadmill brisk walking speed 6.5 incline 3
5pm same
Tuesday 6am Shoulders. 5pm treadmill again 44 mins
Wednesday same as Monday
Thursday 6am Back and rear Delts 5pm treadmill
Friday rest
Saturday 6am Chest
Sunday 6am Arms
Food is normally 5am 50g Casein, instant oats.
Immediately after work out Apple
7.30am 4 egg whites and 2 whole
9am 150g rice, 250g chicken, broccoli
11am same
2pm meal replacement
4pm Tuna, Kipper's or Mackerel mixed veg
7pm 200g Steak, Sweet Potato, Asparagus
9pm Casein 50g
That's Monday to Friday Saturday and Sunday obviously varies.
BCAA, Creatine slow release Multi Vitamins, CLA, Casein "
Sounds hardcore , although I do stuff my face on creatine when lifting anything over body weight.
When I go super hulk I also have to take hot chocolate and zinc at night, to get the deep sleep needed for recovery, great side effects too;)
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?
I tried acupuncture, which seemed to help with the pain. That's as much as ive done about it so far. "
Stop bench pressing with a bar bell !!! |
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By (user no longer on site)
over a year ago
|
"Yes getting back into it to strengthen! Working on small muscle groups more these days!
Yoga and Calisthenics are perfect for your goal x"
Yes they do thank you! |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?
I tried acupuncture, which seemed to help with the pain. That's as much as ive done about it so far.
Stop bench pressing with a bar bell !!!"
Ok ok lol! But my max for bench press is 50kg, but i can't press a 25 db! It's just not fair! |
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By (user no longer on site)
over a year ago
|
"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?
I tried acupuncture, which seemed to help with the pain. That's as much as ive done about it so far.
Stop bench pressing with a bar bell !!!
Ok ok lol! But my max for bench press is 50kg, but i can't press a 25 db! It's just not fair! "
That's because you've never done it, you use a load more muscles on db bench that you don't on barbell, all the small stabilizers will be weak.
I don't do db work, no benefit to me, but I guarantee I'd be weak as hell compared to my barbell |
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3 sessions this week...squats, bench and deadlifts with accessory work after. Got a on of 70kg on the bench, up from 62.5kg!
Then a little community session where all the clients train together today. Upper and lower body. Was really good. Got nice and sweaty. |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?
I tried acupuncture, which seemed to help with the pain. That's as much as ive done about it so far.
Stop bench pressing with a bar bell !!!
Ok ok lol! But my max for bench press is 50kg, but i can't press a 25 db! It's just not fair!
That's because you've never done it, you use a load more muscles on db bench that you don't on barbell, all the small stabilizers will be weak.
I don't do db work, no benefit to me, but I guarantee I'd be weak as hell compared to my barbell"
This makes sense. |
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"Shag is slacking off! Who's hitting the gym?
Good i think! Gone from an 80kg max dead lift to using 90 for reps since January.
Still managing 3 visits a week. Still don't really know what im doing!
Sounds like it's going well though Clem!
Cheers! Long term shoulder injury/impingement still clunking away. Ignoring it. But is holding me back on bench press.
Not found a decent physio yet then?
I tried acupuncture, which seemed to help with the pain. That's as much as ive done about it so far.
Stop bench pressing with a bar bell !!!
Ok ok lol! But my max for bench press is 50kg, but i can't press a 25 db! It's just not fair!
That's because you've never done it, you use a load more muscles on db bench that you don't on barbell, all the small stabilizers will be weak.
I don't do db work, no benefit to me, but I guarantee I'd be weak as hell compared to my barbell
This makes sense. "
Exactly, the leverages are different and more beneficial to you stabilising muscles used
Its NOT about equivalence or big numbers it's about choosing effective and safe exercises
Start with 15s for 10 and use progressive overload over a 3 month period
Your numbers with increase quickly for a couple of weeks then aim for a more gradual increment
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By (user no longer on site)
over a year ago
|
Bench assistance day
Dead bench from pins 3" from chest 10 singles at 130kg
Reverse band bench, 160kg x 6, 160kg x 5, 130kg x 13
More assistance and cardio to finish off |
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"Bench assistance day
Dead bench from pins 3" from chest 10 singles at 130kg
Reverse band bench, 160kg x 6, 160kg x 5, 130kg x 13
More assistance and cardio to finish off"
I don't get how the bands help? Don't they just make it easier? |
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By (user no longer on site)
over a year ago
|
"Bench assistance day
Dead bench from pins 3" from chest 10 singles at 130kg
Reverse band bench, 160kg x 6, 160kg x 5, 130kg x 13
More assistance and cardio to finish off
I don't get how the bands help? Don't they just make it easier?"
No, that's because you and most people don't understand the need for this sort of work to advance your lifts once you get to a certain level, that level varies from person to person.
Bands are used to train a certain part of the lift without overloading the whole of the lift.
On bench for example it allows me to overload the very top 3rd of the lift where I am weakest without having to lift stupid heavy through the whole range of movement.
As you get stronger gains slow right down and deconstructing the lifts in this manner helps work the weaker points with he's her weights.
Same applies for squats and deadlift |
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"Bench assistance day
Dead bench from pins 3" from chest 10 singles at 130kg
Reverse band bench, 160kg x 6, 160kg x 5, 130kg x 13
More assistance and cardio to finish off
I don't get how the bands help? Don't they just make it easier?
No, that's because you and most people don't understand the need for this sort of work to advance your lifts once you get to a certain level, that level varies from person to person.
Bands are used to train a certain part of the lift without overloading the whole of the lift.
On bench for example it allows me to overload the very top 3rd of the lift where I am weakest without having to lift stupid heavy through the whole range of movement.
As you get stronger gains slow right down and deconstructing the lifts in this manner helps work the weaker points with he's her weights.
Same applies for squats and deadlift"
Ah, is that the same idea behind the lump of wood on the chest? |
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By (user no longer on site)
over a year ago
|
"Bench assistance day
Dead bench from pins 3" from chest 10 singles at 130kg
Reverse band bench, 160kg x 6, 160kg x 5, 130kg x 13
More assistance and cardio to finish off
I don't get how the bands help? Don't they just make it easier?
No, that's because you and most people don't understand the need for this sort of work to advance your lifts once you get to a certain level, that level varies from person to person.
Bands are used to train a certain part of the lift without overloading the whole of the lift.
On bench for example it allows me to overload the very top 3rd of the lift where I am weakest without having to lift stupid heavy through the whole range of movement.
As you get stronger gains slow right down and deconstructing the lifts in this manner helps work the weaker points with he's her weights.
Same applies for squats and deadlift
Ah, is that the same idea behind the lump of wood on the chest?"
Pressing off boards yes, changes the range of movement, board height can be set to the weakest point and press from there to strengthen it.
|
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"Bench assistance day
Dead bench from pins 3" from chest 10 singles at 130kg
Reverse band bench, 160kg x 6, 160kg x 5, 130kg x 13
More assistance and cardio to finish off
I don't get how the bands help? Don't they just make it easier?
No, that's because you and most people don't understand the need for this sort of work to advance your lifts once you get to a certain level, that level varies from person to person.
Bands are used to train a certain part of the lift without overloading the whole of the lift.
On bench for example it allows me to overload the very top 3rd of the lift where I am weakest without having to lift stupid heavy through the whole range of movement.
As you get stronger gains slow right down and deconstructing the lifts in this manner helps work the weaker points with he's her weights.
Same applies for squats and deadlift
Ah, is that the same idea behind the lump of wood on the chest?
Pressing off boards yes, changes the range of movement, board height can be set to the weakest point and press from there to strengthen it.
"
Makes sense. |
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If I can prevent various niggles, I can see myself getting to unassisted chin ups in a matter of months.
I also keep discovering I'm a bit of a freak in terms of what I find easier than other things. Hey ho. I'm weird, who knew |
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"If I can prevent various niggles, I can see myself getting to unassisted chin ups in a matter of months.
I also keep discovering I'm a bit of a freak in terms of what I find easier than other things. Hey ho. I'm weird, who knew "
Seriously un unassisted chins are a great bench mark for assessing ones power ratio
If ever possible though to prevent injury try to use hand holds that can rotate independently 
I'm looking forward to the Olympics and watching the gymnastics |
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