FabSwingers.com > Forums > Scotland > Getting in shape
Getting in shape
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K x | |||
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"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks. I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much
K x"we need to chat young lady lol, plus you have a lovely figure | |||
"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks. I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much
K x we need to chat young lady lol, plus you have a lovely figure "I've zero willpower! I see a cream cake n it's like falling in love 
K x | |||
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"I don't think the OP is in bad shape, but I guess that's down to when his Gallery pics were taken. I'm fortunate in being a slim, naturally toned type bod, but I'd love better pecs/biceps however I've never been a gym bunny & when I did try one out it was full of narsacistic Muscle Mary's - a total turn off. I quickly realised I like the inner me more than what others see as attractive. Also the types I'm attracted to see through outer layers too & it's the inner qualities that count. Good luck to anyone who has the dedication to get themselves fitter though. "Thanks for the comment. Pic was taken about a year ago. I'm about 4 pounds lighter now. Just ignore the body builders if you're in the gym. All they're interested in I themselves. You only get one body to last you a whole lifetime. I believe that you should look after it with the proviso that you need to enjoy yourself too. I'm not giving up sweets or alcohol for anyone. | |||
"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks. I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much
K x we need to chat young lady lol, plus you have a lovely figure
I've zero willpower! I see a cream cake n it's like falling in love
K x"pmsl | |||
"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks. I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much
K x we need to chat young lady lol, plus you have a lovely figure
I've zero willpower! I see a cream cake n it's like falling in love
K x"Never give up the cakes!! | |||
"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym. The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least. Wondered if anyone else was trying to get in shape and what methodology you're using. I'm playing squash once a week. Boxing training once a week and a simple 7x5 for strength training to start with at least. About 6 weeks away rom where I want to be. " OOOFT, I'm moving back to Livi...  | |||
"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym. The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least. Wondered if anyone else was trying to get in shape and what methodology you're using. I'm playing squash once a week. Boxing training once a week and a simple 7x5 for strength training to start with at least. About 6 weeks away rom where I want to be. OOOFT, I'm moving back to Livi... "See you when you're back  | |||
"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym. The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least. Wondered if anyone else was trying to get in shape and what methodology you're using. I'm playing squash once a week. Boxing training once a week and a simple 7x5 for strength training to start with at least. About 6 weeks away rom where I want to be. OOOFT, I'm moving back to Livi...
See you when you're back"I;ll see you before then.... | |||
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"I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had. Upper Body - Day 1 Giant Set 1. Barbell bench press - 4 sets / 12 reps, drop the last set 2. Barbell incline bench press - 3 sets / 12 reps 3. Incline bench cable flies - 4 sets / 12 reps, drop the last set 4. Standing cable press - 3 sets / 12 reps Super Set 1. One arm dumbbell row - 4 sets / 12 reps, drop the last set 2. Seated cable row - 3 sets / 12 reps Super Set 1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set 2. Dumbbell shoulder press - 3 sets / 12 reps Super Set 1. Skull crushers - 4 sets / 12 reps, drop the last set 2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps. Cardio 1. Bike - 30 sec sprints / 1 min rest (12 cycles) Legs - Day 2 Super Set 1. Barbell squat - 4 sets / 15 reps, drop the last set 2. Romanian deadlift - 4 sets / 15 reps, drop the last set Super Set 1. Incline leg press - 4 sets / 15 reps, drop the last set 2. Hack squat - 4 sets / 15 reps, drop the last set Super Set 1. Leg curl - 4 sets / 15 reps, drop the last set 2. Leg extension - 4 sets / 15 reps, drop the last set Super Set 1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set 2. Leg-press calf raises - 4 sets / 20 reps, drop the last set Upper Body - Day 3 Giant Set 1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set 2. Straight-arm pulldown- 3 sets / 12 reps 3. Pullover - 3 sets / 12 reps, rest-pause on last set 4. Face pull - 3 sets / 12 reps Super Set 1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set 2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set Super Set 1. Wide grip pull ups - 3 sets / 12 reps 2. Barbell bent-over row- 3 sets / 12 reps Super Set 1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set 2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set Super Set 1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set 2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set Cardio Bike - 30 sec sprints / 1 min rest (12 cycles) Abs and Cardio - Day 4 Super Set 1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set) 2. Lying leg raises - 3 sets / 20 reps 3. Weighted plank - 3 sets / 1 min (per set) Super Set 1. Russian Twists - 3 sets / 20 reps 2. Stability ball crunches - 3 sets / 20 reps 3. Incline bench sit ups - 3 sets / 20 reps Super Set 1. Hanging leg raises - 3 sets / 15 reps 2. Standing cable lift - 3 sets / 15 reps 3. Standing cable chop - 3 sets / 15 reps Cardio Cross trainer - 30 mins (heart rate 145 to 165) Compound - Day 5 Super Set 1. Flat bench press - 10 reps / 4 sets (drop the last set) 2. Pullover - 10 reps / 4 sets (drop the last set) Super Set 1. Squats - 10 reps / 4 sets (drop the last set) 2. Deadlift - 10 reps 4 sets (drop the last set) Super Set 1. Upright row - 10 reps / 4 sets (drop the last set)- 2. military press - 10 reps / 4 sets (drop t Super Set 1. Bent over row - 10 reps / 4 sets (drop the last set) 2. Seated cable row - 10 reps / 4 sets (drop the last set) Super Set 1. Dips - 10 reps / 3 sets (rest and pause, twice) 2. Pull ups - 10 reps / 3 sets (rest and pause, twice) Super Set 1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice) 2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice) Cardio Cross trainer or Bike 2 minutes on easy 3 minutes on medium 3 minutes on hard 1 minutes on medium 3 minutes on hard 1 minutes on medium 3 minutes on hard 2 minutes on medium 2 minutes on easy " Knackered reading that. I spend an hour in gym 10 min warm up and cool down not included. Working on the core strength, thighs and abs mostly. | |||
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"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym. The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least. Wondered if anyone else was trying to get in shape and what methodology you're using. I'm playing squash once a week. Boxing training once a week and a simple 7x5 for strength training to start with at least. About 6 weeks away rom where I want to be. " Good for you man. I know what that's like and I just can't seem to be consistent. Today it's 200 pushups and situps, tomorrow it's calisthenics, the day after a diet. And then I loose the will to continue... | |||
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"I'm starting on Monday "Which Monday? | |||
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"I am in shape Round is a shape right "A natural sexy shape  | |||
"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym. The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least. Wondered if anyone else was trying to get in shape and what methodology you're using. I'm playing squash once a week. Boxing training once a week and a simple 7x5 for strength training to start with at least. About 6 weeks away rom where I want to be. " I have been. Lost 16 lbs since July but seem to be stuck on exactly 15 stone for some time now. I've booked in with a P.T and start in the gym this Friday. | |||
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"Don't use gyms any more, do calisthenics. Not really wanting a gym body but just to get fit " best way tbh I Freerun and calisthenics and do some cross fit routines | |||
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"I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had. Upper Body - Day 1 Giant Set 1. Barbell bench press - 4 sets / 12 reps, drop the last set 2. Barbell incline bench press - 3 sets / 12 reps 3. Incline bench cable flies - 4 sets / 12 reps, drop the last set 4. Standing cable press - 3 sets / 12 reps Super Set 1. One arm dumbbell row - 4 sets / 12 reps, drop the last set 2. Seated cable row - 3 sets / 12 reps Super Set 1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set 2. Dumbbell shoulder press - 3 sets / 12 reps Super Set 1. Skull crushers - 4 sets / 12 reps, drop the last set 2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps. Cardio 1. Bike - 30 sec sprints / 1 min rest (12 cycles) Legs - Day 2 Super Set 1. Barbell squat - 4 sets / 15 reps, drop the last set 2. Romanian deadlift - 4 sets / 15 reps, drop the last set Super Set 1. Incline leg press - 4 sets / 15 reps, drop the last set 2. Hack squat - 4 sets / 15 reps, drop the last set Super Set 1. Leg curl - 4 sets / 15 reps, drop the last set 2. Leg extension - 4 sets / 15 reps, drop the last set Super Set 1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set 2. Leg-press calf raises - 4 sets / 20 reps, drop the last set Upper Body - Day 3 Giant Set 1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set 2. Straight-arm pulldown- 3 sets / 12 reps 3. Pullover - 3 sets / 12 reps, rest-pause on last set 4. Face pull - 3 sets / 12 reps Super Set 1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set 2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set Super Set 1. Wide grip pull ups - 3 sets / 12 reps 2. Barbell bent-over row- 3 sets / 12 reps Super Set 1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set 2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set Super Set 1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set 2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set Cardio Bike - 30 sec sprints / 1 min rest (12 cycles) Abs and Cardio - Day 4 Super Set 1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set) 2. Lying leg raises - 3 sets / 20 reps 3. Weighted plank - 3 sets / 1 min (per set) Super Set 1. Russian Twists - 3 sets / 20 reps 2. Stability ball crunches - 3 sets / 20 reps 3. Incline bench sit ups - 3 sets / 20 reps Super Set 1. Hanging leg raises - 3 sets / 15 reps 2. Standing cable lift - 3 sets / 15 reps 3. Standing cable chop - 3 sets / 15 reps Cardio Cross trainer - 30 mins (heart rate 145 to 165) Compound - Day 5 Super Set 1. Flat bench press - 10 reps / 4 sets (drop the last set) 2. Pullover - 10 reps / 4 sets (drop the last set) Super Set 1. Squats - 10 reps / 4 sets (drop the last set) 2. Deadlift - 10 reps 4 sets (drop the last set) Super Set 1. Upright row - 10 reps / 4 sets (drop the last set)- 2. military press - 10 reps / 4 sets (drop t Super Set 1. Bent over row - 10 reps / 4 sets (drop the last set) 2. Seated cable row - 10 reps / 4 sets (drop the last set) Super Set 1. Dips - 10 reps / 3 sets (rest and pause, twice) 2. Pull ups - 10 reps / 3 sets (rest and pause, twice) Super Set 1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice) 2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice) Cardio Cross trainer or Bike 2 minutes on easy 3 minutes on medium 3 minutes on hard 1 minutes on medium 3 minutes on hard 1 minutes on medium 3 minutes on hard 2 minutes on medium 2 minutes on easy " Seems like a lot of reps your doing there m8 .... But if its working for you good stuff | |||
"I have just lost a stone in 5 weeks so well happy with myself. And back to running up to 20k a week. And I don't do gyms. I don't have a body made for that. People always say go to gym, do this, do that, lift this, lift that!! One exercise does not fit all. Same as diet does not fit all. Know your body, your strengths and know your weaknesses. Then, you can do a program to fit you. Work on your strengths and work progressively to takle the weaknesses if that is at all possible. Same as diet. That is my opinion anyway. "Well said Know what you like, and do something that suits you. Keep the diet clean but fun. | |||
"I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had. Upper Body - Day 1 Giant Set 1. Barbell bench press - 4 sets / 12 reps, drop the last set 2. Barbell incline bench press - 3 sets / 12 reps 3. Incline bench cable flies - 4 sets / 12 reps, drop the last set 4. Standing cable press - 3 sets / 12 reps Super Set 1. One arm dumbbell row - 4 sets / 12 reps, drop the last set 2. Seated cable row - 3 sets / 12 reps Super Set 1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set 2. Dumbbell shoulder press - 3 sets / 12 reps Super Set 1. Skull crushers - 4 sets / 12 reps, drop the last set 2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps. Cardio 1. Bike - 30 sec sprints / 1 min rest (12 cycles) Legs - Day 2 Super Set 1. Barbell squat - 4 sets / 15 reps, drop the last set 2. Romanian deadlift - 4 sets / 15 reps, drop the last set Super Set 1. Incline leg press - 4 sets / 15 reps, drop the last set 2. Hack squat - 4 sets / 15 reps, drop the last set Super Set 1. Leg curl - 4 sets / 15 reps, drop the last set 2. Leg extension - 4 sets / 15 reps, drop the last set Super Set 1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set 2. Leg-press calf raises - 4 sets / 20 reps, drop the last set Upper Body - Day 3 Giant Set 1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set 2. Straight-arm pulldown- 3 sets / 12 reps 3. Pullover - 3 sets / 12 reps, rest-pause on last set 4. Face pull - 3 sets / 12 reps Super Set 1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set 2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set Super Set 1. Wide grip pull ups - 3 sets / 12 reps 2. Barbell bent-over row- 3 sets / 12 reps Super Set 1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set 2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set Super Set 1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set 2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set Cardio Bike - 30 sec sprints / 1 min rest (12 cycles) Abs and Cardio - Day 4 Super Set 1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set) 2. Lying leg raises - 3 sets / 20 reps 3. Weighted plank - 3 sets / 1 min (per set) Super Set 1. Russian Twists - 3 sets / 20 reps 2. Stability ball crunches - 3 sets / 20 reps 3. Incline bench sit ups - 3 sets / 20 reps Super Set 1. Hanging leg raises - 3 sets / 15 reps 2. Standing cable lift - 3 sets / 15 reps 3. Standing cable chop - 3 sets / 15 reps Cardio Cross trainer - 30 mins (heart rate 145 to 165) Compound - Day 5 Super Set 1. Flat bench press - 10 reps / 4 sets (drop the last set) 2. Pullover - 10 reps / 4 sets (drop the last set) Super Set 1. Squats - 10 reps / 4 sets (drop the last set) 2. Deadlift - 10 reps 4 sets (drop the last set) Super Set 1. Upright row - 10 reps / 4 sets (drop the last set)- 2. military press - 10 reps / 4 sets (drop t Super Set 1. Bent over row - 10 reps / 4 sets (drop the last set) 2. Seated cable row - 10 reps / 4 sets (drop the last set) Super Set 1. Dips - 10 reps / 3 sets (rest and pause, twice) 2. Pull ups - 10 reps / 3 sets (rest and pause, twice) Super Set 1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice) 2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice) Cardio Cross trainer or Bike 2 minutes on easy 3 minutes on medium 3 minutes on hard 1 minutes on medium 3 minutes on hard 1 minutes on medium 3 minutes on hard 2 minutes on medium 2 minutes on easy Seems like a lot of reps your doing there m8 .... But if its working for you good stuff "Well it's actually not. Not that much when you do it. I rep and weight cycle on a weekly basis too, over a 4 week cycle. So between 6 and 12 reps with the appropriate increase / decease in weight. | |||
"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks. I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much
K x we need to chat young lady lol, plus you have a lovely figure
I've zero willpower! I see a cream cake n it's like falling in love
K x"Cream cake.... where... where....??? Tell me about it. It's my downfall but I know I need to lose weight. Just got too comfy lol | |||
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