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      707

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        710 weights tomorrow

        Comment


          Originally posted by Tar.Aldarion View Post
          710 weights tomorrow




          Also, seen this and thought of you
          http://www.youtube.com/watch?v=ieUC8I0DWRw

          Comment


            I know shocking l mostly I have had hand issues so I will have to see how it goes, I don't want to stress them so will test them out now, off to the gym.

            Cheers will have a look at that later. Been reading here myself: https://www.reddit.com/r/veganfitness

            Comment


              Originally posted by Tar.Aldarion View Post
              I know shocking l mostly I have had hand issues so I will have to see how it goes, I don't want to stress them so will test them out now, off to the gym.

              Cheers will have a look at that later. Been reading here myself: https://www.reddit.com/r/veganfitness
              It was probably x-posted there today too

              Comment


                If not I'll steal the delicious karma.


                Starting off slow as it's been a while and I have a cold (which affects you more than you think)
                Dropped a lot of weight for the first session, will do another thursday.

                shoulder press 4x15 14kg
                lat pull down 4x15 level 9 45kg
                bent over single arm row 4x15 x2 10kg
                chest press 4x15 20kg
                prone row 4x15 14kg
                prone fly 4x15 8kg
                walking lunges 4x15 x2
                bicep curls 21s 4x15 14kg
                Tricep extensions 4x15 7kg

                Comment


                  Enjoyed the video cheers! Soy limit seems nonsense though. Definitely right that it makes you eat tonnes of veg, up to a few kg per day.

                  Comment


                    Almost the same again.

                    shoulder press 4x15 14kg
                    lat pull down 4x15 level 9 45kg
                    bent over single arm row 4x15 x2 10kg
                    chest press 4x15 20kg
                    prone row 4x15 14kg
                    prone fly 4x15 8kg ->10kg
                    walking lunges 4x15 x2
                    bicep curls 21s 4x15 14kg
                    Tricep extensions 4x15 7kg

                    Comment


                      751 cals 50 mins.

                      Comment


                        shoulder press 4x15 14kg -> 16kg
                        lat pull down 4x15 level 9 45kg -> level 10 50kg
                        bent over single arm row 4x15 x2 10kg -> 12kg
                        chest press 4x15 20kg -> 24kg
                        chest press 1x15 16kg
                        prone row 4x15 14kg -> 16kg
                        prone fly 4x15 8kg ->10kg -> 12kg
                        walking lunges 4x15 x2
                        bicep curls 21s 4x15 14kg -> 16kg
                        Tricep extensions 4x15 7kg -> 8kg

                        Raised weight on everything slightly, was fecking hard going today by the end though.

                        Comment


                          shoulder press 4x15 16kg
                          lat pull down 4x15 level 10 50kg
                          bent over single arm row 4x15 x2 12kg
                          chest press 4x15 24kg
                          prone row 4x15 8kg
                          prone fly 4x15 6kg
                          walking lunges 4x15 x2
                          bicep curls 21s 4x15 x2 8kg
                          Tricep extensions 4x15 8kg


                          LOT easier today, but I dont take time between sets at all really so arms do get pretty numb.

                          Comment


                            713 50 mins today

                            Comment


                              shoulder press 4x15 16kg
                              lat pull down 4x15 level 10 50kg
                              bent over single arm row 4x15 x2 12kg
                              chest press 4x15 24kg
                              prone row 4x15 8kg
                              prone fly 4x15 6kg
                              walking lunges 4x15 x2
                              bicep curls 21s 4x15 x2 8kg
                              Tricep extensions 4x15 8kg

                              Comment


                                713 again, neck a bit sore which made it more annoying.
                                1x15 28kg bench.

                                Comment


                                  shoulder press 1x15 20kg
                                  shoulder press 5x15 16kg
                                  lat pull down 4x15 level 10 50kg
                                  bent over single arm row 4x15 x2 12kg
                                  chest press 4x15 24kg -> 28kg
                                  prone row 4x15 16kg
                                  prone fly 4x15 12kg
                                  walking lunges 4x15 x2
                                  walking lunges 1x15 x2 16kg
                                  bicep curls 21s 4x15 x2 8kg
                                  Tricep extensions 4x15 8kg



                                  Any advantage to OHP sitting or standing?
                                  I tried sitting for the first time today and it was much easier, also no strain on my neck area wheras standing sometimes I get twinges.

                                  Comment


                                    I think this was why:

                                    "standing just adds some core and leg work to the lift and if you dont lock those up properly you actually wont be able to move as much weight as you would sitting."


                                    Never realised I had to engage my core, was just using arms alone.

                                    Comment


                                      shoulder press 4x15 16kg -> 18kg
                                      lat pull down 4x15 level 10 50kg -> level 11 55kg
                                      bent over single arm row 3x15 x2 12kg
                                      bent over single arm row 1x15 x2 14kg
                                      chest press 4x15 24kg -> 28kg
                                      prone row 4x15 16kg -> 18kg
                                      prone fly 4x15 12kg -> 14kg
                                      walking lunges 4x15 x2
                                      bicep curls 21s 4x15 x2 16kg -> 18kg
                                      Tricep extensions 4x15 16kg -> 18kg

                                      Comment


                                        51 mins 708 calories.

                                        Comment


                                          shoulder press 4x15 18kg
                                          lat pull down 3x15 level 11 55kg
                                          lat pull down 1x15 level 12 60kg
                                          bent over single arm row 4x15 x2 12kg
                                          chest press 5x15 28kg -> 32kg
                                          prone row 4x15 18kg -> 20kg
                                          prone fly 4x15 14kg
                                          walking lunges 4x15 x2
                                          bicep curls 21s 4x15 x2 18kg
                                          Tricep extensions 4x15 18kg

                                          Comment


                                            level 16 56 mins 820 cals, most I've done I think.

                                            Comment


                                              Oh yeah 1x15 32kg bench
                                              Starting to do some chinup sets now

                                              Comment


                                                shoulder press 4x15 18kg ->20kg
                                                lat pull down 4x15 level 11 55kg -> level 12 60kg
                                                bent over single arm row 4x15 x2 12kg
                                                chest press 4x15 32kg
                                                prone row 4x15 20kg
                                                prone fly 4x15 14kg -> 16kg
                                                walking lunges 4x15 x2
                                                bicep curls 21s 4x15 x2 18kg -> 20kg
                                                Tricep extensions 4x15 18kg ->20kg

                                                Comment


                                                  1x15 32kg bench
                                                  level 16/17 50 mins 740 cals on crosstrainer

                                                  Comment


                                                    Same weights again today, was kinda in a hurry so did it faster. Might do a class as cardio tomorrow.

                                                    shoulder press 4x15 20kg
                                                    lat pull down 4x15 level 12 60kg
                                                    bent over single arm row 4x15 x2 12kg
                                                    chest press 4x15 32kg
                                                    prone row 4x15 20kg
                                                    prone fly 4x15 16kg
                                                    walking lunges 4x15 x2
                                                    bicep curls 21s 4x15 x2 20kg
                                                    Tricep extensions 4x15 20kg

                                                    Comment


                                                      Did a fitball class today with work at lunch, have to say I really enjoyed it. I've only done one other gym class before like a year ago and found it much more difficult back then.
                                                      Have to say some exercises are pretty tough and my flexibility is non-existent.

                                                      Comment


                                                        Abs fairly damn sore today! They know I never use them, clever bastards. Just raised the weight of 3 lifts slightly, at least every time I do it's a PB
                                                        For the dumbbell bench presses I do, the main problem is actually getting the left hand into position with the weight, seems very hard then it's fine once I do.

                                                        shoulder press 4x15 20kg
                                                        lat pull down 4x15 level 12 60kg
                                                        bent over single arm row 4x15 x2 12kg
                                                        chest press 4x15 32kg -> 36kg
                                                        prone row 4x15 20kg -> 24kg
                                                        prone fly 4x15 16kg
                                                        walking lunges 4x15 x2
                                                        bicep curls 21s 4x15 x2 20kg
                                                        Tricep extensions 4x15 10kg ->12kg

                                                        Comment


                                                          shoulder press 4x15 20kg
                                                          lat pull down 4x15 level 12 60kg
                                                          bent over single arm row 4x15 x2 12kg
                                                          chest press 4x15 36kg
                                                          prone row 4x15 24kg
                                                          prone fly 4x15 16kg ->18kg
                                                          walking lunges 4x15 x2
                                                          bicep curls 21s 4x15 x2 20kg
                                                          Tricep extensions 4x15 12kg

                                                          I tried this to get bench press dumbbells into position but nearly killed myself so I'll keep working on it

                                                          FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH8...

                                                          Comment


                                                            level 16/17 50 mins 767 cals on crosstrainer
                                                            1x15 36kg db bench press. Also practiced getting dumbbells into position from that video with 32kg and lived to tell the tale.

                                                            Comment


                                                              Originally posted by Tar.Aldarion View Post
                                                              I tried this to get bench press dumbbells into position but nearly killed myself so I'll keep working on it

                                                              http://www.youtube.com/watch?v=622ku8i0M14
                                                              That's how I lower dumbells on bench press, with my thighs. I never seen it any where, just sort of innately developed it. Never considered going up like that though. At this stage starting from the chest is not ideal, I might give that a go next week. But it could go horribly wrong.

                                                              Comment


                                                                My advice is start from lower wights and move up like he said, once you get the motion it seems like a great way to do it, as long as you are confident and have your arms straight by the time you kick up.

                                                                Comment


                                                                  I still failed at that once today!


                                                                  Put up two weights today, fairly knackered after working all hours so it took a while.

                                                                  shoulder press 4x15 20kg
                                                                  lat pull down 4x15 level 12 60kg
                                                                  bent over single arm row 4x15 x2 12kg ->14kg
                                                                  chest press 4x15 36kg
                                                                  prone row 4x15 24kg
                                                                  prone fly 4x15 18kg
                                                                  walking lunges 4x15 x2
                                                                  bicep curls 21s 4x15 x2 20kg
                                                                  Tricep extensions 4x15 12kg -> 14kg

                                                                  Comment


                                                                    Another core class today, was much harder than last week, was killer. So much pushups, planks, burpees, squats and that fitball thing. Was very hard on the arms after weights yesterday. Feel good after though.

                                                                    Comment


                                                                      Noticed I've been doing tricep extensions wrong I think? My elbows are quite far from my head which makes it easier and may be bringing the biceps into play? Noticed they were quite close to his head here, his arms are vertical, mine are more splayed outwards. Borther started weightlifting too, he benches 70kg already so I have a lot of catching up to do with my little lifts.

                                                                      FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84Tw...


                                                                      shoulder press 3x15 20kg
                                                                      shoulder press 1x15 24kg
                                                                      lat pull down 4x15 level 12 60kg
                                                                      bent over single arm row 4x15 x2 14kg
                                                                      chest press 4x15 36kg -> 40kg
                                                                      prone row 4x15 24kg -> 28kg
                                                                      prone fly 4x15 18kg
                                                                      walking lunges 4x15 x2
                                                                      bicep curls 21s 4x15 x2 20kg
                                                                      Tricep extensions 4x15 14kg

                                                                      Comment


                                                                        I realise I should probably learn form for bench too as I'm essentially making everything up and lifting things up and down. I see people arch their back, mine is flat and so on.

                                                                        Comment


                                                                          Originally posted by Tar.Aldarion View Post
                                                                          I realise I should probably learn form for bench too as I'm essentially making everything up and lifting things up and down. I see people arch their back, mine is flat and so on.
                                                                          they're the ones with bad form (you also see them pushing off with their feet straining like crazy trying to engage every other muscles except the ones they're supposed to be using!).
                                                                          Pretty sure it's a straight up and down movement over the chest. either that or i'm doing it wrong also.

                                                                          Comment


                                                                            Originally posted by shrapnel View Post
                                                                            they're the ones with bad form (you also see them pushing off with their feet straining like crazy trying to engage every other muscles except the ones they're supposed to be using!).
                                                                            Pretty sure it's a straight up and down movement over the chest. either that or i'm doing it wrong also.
                                                                            Nope. You're wrong as far as I've been taught.

                                                                            Slight arch i.e don't overextend the arch. Get some force through the hips (thats the foot pushing you see). Try not to flare the oul elbows.
                                                                            This may or may not be an original thought of my own.
                                                                            All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                            The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                            Comment


                                                                              Originally posted by Tar.Aldarion View Post
                                                                              I realise I should probably learn form for bench too as I'm essentially making everything up and lifting things up and down. I see people arch their back, mine is flat and so on.
                                                                              Definitely. Avoid doing this wrong, I had a nice 5/6 month break from weights when I wrecked my shoulder after months of benching like a retard.

                                                                              It's worth being a form geek imo.

                                                                              Comment


                                                                                Originally posted by Emmet View Post
                                                                                Definitely. Avoid doing this wrong, I had a nice 5/6 month break from weights because I got a girlfriend and got re:fat. I'm back now because I got re:fat.

                                                                                It's worth being a form geek imo.
                                                                                FYP
                                                                                This may or may not be an original thought of my own.
                                                                                All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                Comment


                                                                                  Yeah seems it may be useful all right, as for arch etc I think this is what youa re supposed to do



                                                                                  I also don't do anything with my feet or hips, just lie there and use my arms.

                                                                                  Comment


                                                                                    Originally posted by shrapnel View Post
                                                                                    they're the ones with bad form (you also see them pushing off with their feet straining like crazy trying to engage every other muscles except the ones they're supposed to be using!).
                                                                                    Pretty sure it's a straight up and down movement over the chest. either that or i'm doing it wrong also.
                                                                                    I was just reading and it was mentioned flat back is more for body building and arch was for strength.

                                                                                    Comment


                                                                                      Originally posted by Theresa View Post
                                                                                      FYP
                                                                                      All wrong.

                                                                                      Still fat. Still got the gf. Still not back!

                                                                                      Was talking about 3 years ago me. The guy who was annoyed that he couldn't lift his hand above shoulder height!

                                                                                      Comment


                                                                                        Some yoga and stretching today as I'm ridiculously inflexible

                                                                                        Comment


                                                                                          shoulder press 4x15 20kg -> 24kg
                                                                                          lat pull down 4x15 level 12 60kg
                                                                                          bent over single arm row 4x15 x2 14kg
                                                                                          chest press 4x15 40kg
                                                                                          prone row 4x15 28kg
                                                                                          prone fly 4x15 18kg
                                                                                          walking lunges 4x15 x2
                                                                                          bicep curls 21s 4x15 x2 20kg
                                                                                          Tricep extensions 4x15 14kg

                                                                                          Just the one increase today!

                                                                                          Comment


                                                                                            level 16 50 mins 751 cals on crosstrainer today

                                                                                            Comment


                                                                                              I have no idea how you can spend so much time on a cross trainer.

                                                                                              Comment


                                                                                                I read books on it, it's awesome actually, cardio, leg muscle training and reading in one. Flies by.

                                                                                                Comment


                                                                                                  Though I am suffering massively with lazy-cunt-itus at the moment, I think there's at least 20 things I'd consider as a way to burn some calories out long before spending 50 mins on a cross trainer.

                                                                                                  I hate cardio machines in general though, so I guess I'm not going to see your viewpoint!

                                                                                                  Comment


                                                                                                    What cardio do you like?

                                                                                                    I couldn't use something like a bike machine or treadmill, they are horrendous because it is so boring. Same with the crosstrainer if I wasn't reading.

                                                                                                    Problem I have with running outside is it's fecking painful on the joints.

                                                                                                    Comment


                                                                                                      Swimming is my cardio of choice. Find it quite relaxing even if I'm giving it as much as I can with sprint intervals. I kind of like that you can't hear other people's noise. It's quite a selfish activity really!

                                                                                                      I also don't have a problem getting on the bike and doing a decent cycle, but my location makes that a heck of a lot easier than someone in a city centre. Running can fuck off. I did a half marathon 3 years ago. Don't think I've ran more than 8k since then. Running seems like an exercise only in ignoring your body telling you to stop.

                                                                                                      Comment


                                                                                                        Swimming is amazing, have to agree, pity my my gym has likea kiddy pool thing for old people.

                                                                                                        Yeah i would love to be somewhere where it was actually nice to cycle. Phoenix park isn't even good.

                                                                                                        Comment


                                                                                                          Tried barbell incline BP instead of DB bench today, imagine form was horrible as I have never used a barbell for anything, wrists should have been in line with arm I figured after and who knows what else. Seems easier than with DBs anyway!

                                                                                                          Incline BB BP 2x15 30kg
                                                                                                          Incline BB BP 1x15 35kg
                                                                                                          Incline BB BP 1x15 40kg
                                                                                                          Incline BB BP 1x15 -> 45kg Felt easier than 40kg of DBs.
                                                                                                          shoulder press 4x15 24kg
                                                                                                          lat pull down 4x15 level 12 60kg
                                                                                                          bent over single arm row 4x15 x2 14kg
                                                                                                          prone row 4x15 28kg
                                                                                                          prone fly 4x15 18kg
                                                                                                          walking lunges 4x15 x2
                                                                                                          bicep curls 21s 4x15 x2 20kg
                                                                                                          Tricep extensions 4x15 14kg

                                                                                                          Comment


                                                                                                            Thanks, will check that out for tomorrow. Today's class was a circuit kind of thing. One warm up set and then 4 sets without stopping, for each you were holding a medicine ball, lying on one etc.

                                                                                                            4x
                                                                                                            30 squats
                                                                                                            10 pushups
                                                                                                            15 back extensions
                                                                                                            20 ceiling touches
                                                                                                            20 hip raises
                                                                                                            20 russian twists

                                                                                                            Then 20 pushups to finish off (push ups are not fun after weights yesterday). Some stretches for cool down.


                                                                                                            Everything was fine but the last set of squats the back left knee started "popping" which cant be good. No idea why, said my form looked good. Maybe was going too fast.

                                                                                                            Comment


                                                                                                              Compared this form video to mine today:

                                                                                                              FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84Tw...


                                                                                                              And noticed he was touching his chest. I was nowhere near that on mine so I changed it in the middle of my sets, to at least be an inch or two from my chest, not higher. Before I was like 6 inches away.

                                                                                                              Old way I did:
                                                                                                              Incline BB BP 2x15 40kg
                                                                                                              Incline BB BP 1x15 45kg

                                                                                                              New way I started off with bar and worked up a little:
                                                                                                              Incline BB BP 1x15 -> 20kg
                                                                                                              Incline BB BP 1x15 -> 25kg
                                                                                                              Incline BB BP 2x15 -> 30kg

                                                                                                              On to the rest:

                                                                                                              shoulder press 4x15 24kg
                                                                                                              lat pull down 4x15 level 12 60kg
                                                                                                              bent over single arm row 4x15 x2 14kg
                                                                                                              prone row 4x15 28kg
                                                                                                              prone fly 4x15 18kg
                                                                                                              walking lunges 4x15 x2
                                                                                                              bicep curls 21s 4x15 x2 20kg
                                                                                                              Tricep extensions 4x15 14kg

                                                                                                              Comment


                                                                                                                It's a lot harder to go a few inches lower with the BB BP it seems! I like being able to do 15 reps of a weight. I can increase weights by a min of 5kg so not sure if I should go for something like 20+ reps of the current weight to move up to the next weight or 5x reps of the next weight and build that to 15. Tried the latter for practice today.

                                                                                                                Incline BB BP 1x15 30kg
                                                                                                                Incline BB BP 6x5 35kg
                                                                                                                DB BP 1x15 40kg

                                                                                                                On to the rest:

                                                                                                                shoulder press 4x15 24kg
                                                                                                                lat pull down 4x15 level 12 60kg
                                                                                                                bent over single arm row 4x15 x2 14kg
                                                                                                                prone row 4x15 28kg
                                                                                                                prone fly 4x15 18kg
                                                                                                                walking lunges 4x15 x2
                                                                                                                bicep curls 21s 4x15 x2 20kg
                                                                                                                Tricep extensions 4x15 14kg

                                                                                                                Comment


                                                                                                                  Today crosstrainer level 17 for 50 mins, 830 cals.

                                                                                                                  Comment


                                                                                                                    Just increased one or two lifts today (bent over row and tricep extension) and will slowly increase reps with BP like suggested.

                                                                                                                    Incline BB BP 1x15 30kg
                                                                                                                    Incline BB BP 3x8 35kg
                                                                                                                    Incline BB BP 1x5 40kg
                                                                                                                    shoulder press 4x15 24kg
                                                                                                                    lat pull down 4x15 level 12 60kg
                                                                                                                    bent over single arm row 4x15 x2 14kg -> 16kg
                                                                                                                    prone row 4x15 28kg
                                                                                                                    prone fly 4x15 18kg
                                                                                                                    walking lunges 4x15 x2
                                                                                                                    bicep curls 3x21s 20kg
                                                                                                                    Tricep extensions 4x15 14kg -> 16kg

                                                                                                                    Comment


                                                                                                                      kettlebell and core class today, had nothing left for all the planks and pushups, especially after the workout yesterday, arms were in bits by the end!

                                                                                                                      Comment


                                                                                                                        This workout finishes 8? weeks of my lifting career (had a 2 month break half way though, oopsie).
                                                                                                                        What I started at (and found hard at the time!) haha

                                                                                                                        chest press 4x15 12kg
                                                                                                                        shoulder press 4x15 12kg
                                                                                                                        lat pull down 4x15 level 7 35kg
                                                                                                                        bent over single arm row 4x15 x2 8kg
                                                                                                                        prone row 4x15 8kg
                                                                                                                        prone fly 4x15 4kg
                                                                                                                        walking lunges 4x15 x2
                                                                                                                        bicep curls 3x21s 8kg
                                                                                                                        Tricep extensions 3x15 6kg


                                                                                                                        I am weak as BP is hard. Here is today!

                                                                                                                        Incline BB BP 8x5 35kg
                                                                                                                        Incline BB BP 2x5 40kg
                                                                                                                        shoulder press 4x15 24kg
                                                                                                                        lat pull down 4x15 level 12 60kg
                                                                                                                        bent over single arm row 4x15 x2 16kg
                                                                                                                        prone row 4x15 28kg
                                                                                                                        prone fly 4x15 18kg
                                                                                                                        walking lunges 3x15 x2
                                                                                                                        walking lunges 1x15 x2 18kg
                                                                                                                        bicep curls 4x21s 20kg
                                                                                                                        Tricep extensions 4x15 16kg
                                                                                                                        __________________
                                                                                                                        Last edited by Tar.Aldarion; 27-11-15, 14:23.

                                                                                                                        Comment


                                                                                                                          Today moved away from bicep 21s to just doing curls, the 21s seem silly, suit any purpose over doing a curl?
                                                                                                                          Raised prone flies a little bit.


                                                                                                                          Incline BB BP 3x5 35kg
                                                                                                                          Incline BB BP 8x5 40kg
                                                                                                                          shoulder press 4x15 24kg
                                                                                                                          lat pull down 4x15 level 12 60kg
                                                                                                                          bent over single arm row 4x15 x2 16kg
                                                                                                                          prone row 4x15 28kg
                                                                                                                          prone fly 4x15 18kg -> 20kg
                                                                                                                          walking lunges 4x15 x2
                                                                                                                          bicep curls 4x15 x2 20kg
                                                                                                                          Tricep extensions 4x15 16kg

                                                                                                                          Comment

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