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    30 mins on xtrainer today, 435 cals.

    Comment


      Another class today, core, medicine ball, kettlebell mix. Sore arms man.

      Comment


        Incline BB BP 3x8 35kg
        Incline BB BP 1x10 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 20kg
        walking lunges 4x15 x2
        bicep curls 2x15 x2 20kg
        bicep curls 2x15 x2 24kg
        Tricep extensions 4x15 16kg

        Comment


          Yesterday:

          Incline BB BP 3x10 35kg
          Incline BB BP 1x15 35kg
          shoulder press 4x15 24kg
          lat pull down 4x15 level 12 60kg (one set a friend was adding resistance which made it quite hard )
          bent over single arm row 4x15 x2 16kg
          prone row 4x15 28kg
          prone fly 4x15 20kg
          walking lunges 4x15 x2
          bicep curls 4x15 10kg x2
          Tricep extensions 4x15 16kg


          Today:

          crosstrainer 50 mins 762 cals

          Comment


            Yesterday the core class, abs sore today!
            Increased OHP, not much change in bench these days, sad times

            Today:
            Incline BB BP 2x15 35kg
            Incline BB BP 3x5 40kg
            overhead press 4x15 24kg -> 28kg
            lat pull down 4x15 level 12 60kg (one set a friend was adding resistance which made it quite hard )
            bent over single arm row 4x15 x2 16kg
            prone row 4x15 28kg
            prone fly 4x15 20kg
            walking lunges 4x15 x2
            bicep curls 4x15 10kg x2
            Tricep extensions 4x15 16kg

            Comment


              Gym was packed for once, so bit lame, didn't really do much different as it was all very awkward doing stuff.

              Incline BB BP 3x10 35kg
              Incline BB BP 1x5 40kg
              overhead press 4x15 28kg
              lat pull down 4x15 level 12 60kg
              bent over single arm row 4x15 x2 16kg
              prone row 4x15 28kg
              prone fly 4x15 20kg
              walking lunges 4x15 x2
              bicep curls 4x15 10kg x2
              Tricep extensions 4x15 16kg

              Still buzzing over my first ever pullups last night

              Comment


                Originally posted by Tar.Aldarion View Post
                Still buzzing over my first ever pullups last night
                Did you forget to mention this at the time?

                Comment


                  Oh yeah thought I said it here. Managed 4, but not the whole way down to dead hanging, so will work on form now.


                  Yesterday was xtrainer, 758 cals in 50 mins.

                  today was weights, thinking of adding weight to the lat pulldown machine somehow as it's a bit too easy at this stage.


                  Incline BB BP 2x15 20kg
                  Incline BB BP 1x15 30kg
                  Incline BB BP 1x10 35kg
                  Incline BB BP 2x5 40kg
                  overhead press 4x15 28kg
                  lat pull down 4x15 level 12 60kg
                  bent over single arm row 4x15 x2 16kg
                  prone row 4x15 28kg
                  prone fly 4x15 20kg
                  walking lunges 4x15 x2
                  bicep curls 4x15 10kg x2
                  Tricep extensions 4x15 16kg

                  Comment


                    Originally posted by Tar.Aldarion View Post
                    Oh yeah thought I said it here. Managed 4, but not the whole way down to dead hanging, so will work on form now.
                    Still solid work, congrats man.


                    Just to bump my progression from earlier in the thread. You'd be able to hit it now with pull-ups imo. Starting with 3 and 2 reps on day 1. You could hit 3 sets of 7 within a month

                    Comment


                      Cool will break out the bar later and get on with it.

                      Comment


                        Wanted to do pullups but my arms are quite exhausted these days, do held off.

                        Yesterday was xtrainer, 807 cals in 50 mins.

                        today upped reps a little to 20 on lat pulldown, bout it.

                        Incline BB BP 6x5 40kg
                        overhead press 4x15 28kg
                        lat pull down 4x20 level 12 60kg
                        bent over single arm row 4x15 x2 16kg
                        prone row 4x15 28kg
                        prone fly 4x15 20kg
                        walking lunges 4x15 x2
                        bicep curls 4x15 10kg x2
                        Tricep extensions 4x15 16kg

                        Comment


                          Originally posted by Mellor View Post
                          Still solid work, congrats man.


                          Just to bump my progression from earlier in the thread. You'd be able to hit it now with pull-ups imo. Starting with 3 and 2 reps on day 1. You could hit 3 sets of 7 within a month
                          What dioes sets 1-3 mean, that I choose?

                          Did 3 sets of 3-2-2 today (terrible form swinging like a pendulum for a lot of them)

                          Comment


                            Originally posted by Tar.Aldarion View Post
                            What dioes sets 1-3 mean, that I choose?

                            Did 3 sets of 3-2-2 today (terrible form swinging like a pendulum for a lot of them)
                            You can ignore the 1-3 bit. That was when it had two extra sets (4-5) after wards with band assist. Don't worry about swing. It's better than no reps. Next time do 3-3-2 and keep going.
                            Even if they are still swingy reps by the time you get to 5-5-5 in a few weeks you'd then be able to bash out 3 reps fro ma strict dead hang.

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                              Ah great cheers. I'll do whatever it takes to get the head over the bar for now

                              Comment


                                Yesterday

                                Incline BB BP 1x5 35kg
                                Incline BB BP 3x5 40kg
                                Incline BB BP 3x3 45kg
                                overhead press 4x15 28kg
                                lat pull down 4x20 level 12 60kg
                                bent over single arm row 4x15 x2 16kg
                                prone row 4x15 28kg
                                prone fly 4x15 20kg
                                walking lunges 4x15 x2
                                bicep curls 4x15 10kg x2
                                Tricep extensions 4x15 16kg


                                Any good voids on DB OHP form? Getting a lot of different advice. How far to lower arms and so on. Maybe I should try out BB

                                Think it's time to purchase 1.25kg plates and try out stronglifts. Minimum of 5kg(2.5kgx2) increases is annoying in my gym
                                If anybody knows any cheapo small sized ones I can carry around

                                8 of these seems overkill
                                http://www.amazon.co.uk/York-1-25kg-...=1.25kg+plates
                                Last edited by Tar.Aldarion; 22-12-15, 09:47.

                                Comment


                                  xtrainer, 760 cals in 50 mins.

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                                    Did very little over christmas apart from fork pickups, a 2.5k jog was it. Back in the gym this week. 4 pounds heavier and I'd do it all again

                                    Monday:

                                    Incline BB BP 1x15 bar
                                    Incline BB BP 1x5 35kg
                                    Incline BB BP 4x5 40kg
                                    overhead press 4x15 28kg
                                    lat pull down 4x20 level 12 60kg
                                    bent over single arm row 4x15 x2 16kg
                                    prone row 4x15 28kg
                                    prone fly 4x15 20kg
                                    walking lunges 4x15 x2
                                    bicep curls 4x15 10kg x2
                                    Tricep extensions 4x15 16kg

                                    Then ran for 40 minutes in the evening. Still sore from that, started out running too long I guess!


                                    Tuesday:

                                    702 cals on crosstrainer in 50 mins, this was hard going oh man.

                                    Today

                                    Incline BB BP 2x5 40kg
                                    Incline BB BP 2x6 40kg
                                    overhead press 4x15 28kg
                                    lat pull down 4x20 level 12 60kg
                                    bent over single arm row 4x15 x2 16kg
                                    prone row 4x15 28kg
                                    prone fly 4x15 20kg
                                    walking lunges 4x15 x2
                                    bicep curls 4x15 10kg x2
                                    Tricep extensions 4x15 16kg

                                    Ah yes doms my old friend!

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                                      Thursday:

                                      crosstrainer 30 mins 400ish cals.


                                      Friday:


                                      Incline BB BP 3x6 40kg
                                      Incline BB BP 2x3 45kg
                                      overhead press 4x15 28kg
                                      lat pull down 4x20 level 12 60kg
                                      bent over single arm row 4x15 x2 16kg
                                      prone row 4x15 28kg
                                      prone fly 4x15 20kg
                                      walking lunges 4x15 x2
                                      bicep curls 4x15 10kg -> 12kg x2
                                      Tricep extensions 4x15 16kg


                                      Monday:

                                      5.1km run.

                                      Incline BB BP 4x6 40kg
                                      overhead press 4x15 28kg
                                      lat pull down 4x20 level 12 60kg
                                      bent over single arm row 4x15 x2 16kg
                                      prone row 4x15 28kg
                                      prone fly 4x15 20kg
                                      walking lunges 4x15 x2
                                      bicep curls 4x15 12kg x2
                                      Tricep extensions 4x15 16kg

                                      Will try and up some weights now. Will walk over to d8fitness for 1.25kg plates some day!

                                      Comment


                                        A month since I updated this! There was a fire in my apartment block so I've been living in a hotel and not doing much gym for the past month.
                                        Finally made my way over to d8 fitness at the weekend and picked up some 1.25kg plates and have started 5x5. No idea what weights to start at so starting low and looking at form, the weight goes up fast in this so that feels important. Barbell row in particular feels weird as I hit my knee sometimes, anyway. Have done two days so far. Also can only do incline bench at my gym so am substituting it.

                                        Friday, Day 1:

                                        5x5 30KG Barbell squat
                                        5x5 30KG Barbell OHP
                                        1x5 40KG Barbell Deadlift

                                        Today, Day 2:

                                        30kg felt too low to start on anything so put it up a bit as I wanted to use my new plates

                                        5x5 32.5KG Barbell squat
                                        5x5 32.5KG Barbell Incline bench
                                        5x5 32.5KG Barbell Row

                                        Threw in a 1km jog and some lat pulldowns, pushups afterwards both days.

                                        So far the weight is not challenging but that shall soon change, not been doing much in the last month so'll quickly start to catch up to my limits.

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                                          Day 3:

                                          5x5 35KG Barbell squat - Can feel these in my quads a lot, thought I was supposed to in my hamstring so maybe doing that a bit wrong. Weight was grand.

                                          4,5,4,4,4 32.5KG Barbell OHP - Found these hard, was trying to change form during them which may have contributed a lot to missed reps - form isn't right yet. Head doesn't know what it is doing going forward and back

                                          1x5 45KG Barbell Deadlift - Easy weight yet

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                                            Day 4:

                                            5x5 37.5KG Barbell squat - seemed grand, would like to get lower but the bar is hitting the rack safety bars. I had osgood schlatters when i was younger from too much sports training and felt my knee flare up after the first set, fine after that. Something to watch out for.

                                            5x5 35KG Barbell Incline bench - pretty easy as i was at 45/50kg before I went back to do 5x5.

                                            5x5 35KG Barbell Row - Upper back was a bit sore after, form was bit better but working on it still.
                                            Last edited by Tar.Aldarion; 19-02-16, 15:37.

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                                              Week off drinking and eating on Florida, back now. Universal studios and kennedy space centre are class

                                              Day 5:

                                              5x5 40KG Barbell squat - Weight was grand, knee bit sore at start then it was fine.

                                              5x5 32.5KG Barbell OHP - Found last rep hard but made them all, not like the missed ones last time. Form feels better.

                                              1x5 50KG Barbell Deadlift - Easy weight yet
                                              Last edited by Tar.Aldarion; 29-02-16, 23:36.

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                                                Crosstrainer 50 mins 702 calories, that killed me.

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                                                  Day 6:

                                                  5x5 42.5KG Barbell squat - right knee sore a bit, especially at beginning, may need to warm up in some way with it

                                                  5x5 37.5KG Barbell Incline bench

                                                  5x5 37.5KG Barbell Row
                                                  __________________

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                                                    spin/kettlebell/core class today.

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                                                      Day 7:

                                                      5x5 45KG Barbell squat - Knee bit sore again, anybody do any stretches before squatting, what do you do? I also think I've been doing paused squats as I wait at the bottom to push up for a second? I never just go down and up in some sort of fluid movement, any difference with these? I thought pausing to focus to push up would have been standard but I think not looking a t avideo.

                                                      5, 5, 5, 3, 4 35KG Barbell OHP - Missed a couple reps so will have to do this weight again.

                                                      2x5 55KG Barbell Deadlift - Easy weight yet. Did an extra set just to practice form.

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                                                        Day 8:

                                                        5x5 50KG Was supposed to do 47.5KG but forgot to bring down my plates, skipped to 50. Did some stretches first, seemed a little better.

                                                        5x5 40KG Barbell Incline bench

                                                        5x5 40KG Barbell Row - Still feel form is a bit weak on this one

                                                        Comment


                                                          Really wanted to just do another day of lifting but it wouldn't have been wise. Did crosstrainer instead, 50 mins @level 16 706 cals

                                                          Comment


                                                            Originally posted by Tar.Aldarion View Post
                                                            5x5 45KG Barbell squat - Knee bit sore again, anybody do any stretches before squatting, what do you do? I also think I've been doing paused squats as I wait at the bottom to push up for a second? I never just go down and up in some sort of fluid movement, any difference with these? I thought pausing to focus to push up would have been standard but I think not looking a t avideo.
                                                            There's nothing wrong with paused squats per se. But they are significantly harder.
                                                            If you were trying to hit a max potential you'd want to get used to bouncing it in the bottom

                                                            Comment


                                                              Will get on it. Bounce baby bounce.


                                                              Today's class was generic core exercise circuits.

                                                              Things like sets of :
                                                              15x squat jumps
                                                              15x pushups
                                                              15x toe touches
                                                              15xburbees

                                                              etc. Was killed by the end of it.

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                                                                Can't find my shorts today so this was all done in jeans, or resistance pants as I call them
                                                                Fairly painful!

                                                                Day 9:

                                                                5x5 52.5KG Barbell squat - Did a practice set or two where my knee hurt, then when it was warmed up no problems.

                                                                4,5,4,5,5 35KG Barbell OHP - Missed a couple reps again! Dammit. Pretty sore forom class yesterday but found them hard, doubt I'd be doing well at the next weight anyway.

                                                                2x5 60KG Barbell Deadlift - Grand, did the extra set because i aint setting up all that stuff for one set

                                                                Then tried dips for the first time, just a few sets of 3-4.

                                                                Then 3x10 60kg lat pull downs done really slowly.

                                                                Comment


                                                                  Day 10:

                                                                  Feeling sick today so this was very hard going.

                                                                  5x5 55KG Barbell Squat. I have noticed that I go down fine but on the way back up my back is rounding (back going forward) and I am using that to push up the weight, maybe I should drop weight to practice as that seems dangerous for my back.

                                                                  4,5,5,5,5 42.5KG Barbell Incline bench Missed one rep at the start but I'm sick and was probably out of breath when I started. Dunno if I'll try to go up weight anyway.

                                                                  5x5 42.5KG Barbell Row - Felt a bit better.
                                                                  Last edited by Tar.Aldarion; 14-03-16, 14:48.

                                                                  Comment


                                                                    Day 11:

                                                                    5x5 57.5KG Barbell squat - Had a look at myself doing this, knees come to far forward, chest doesn't stay upright enough, heels come off the ground a little. Looks like a low bar squat. Should lower myself slower to stay less balanced and ditch running shoes for flats.

                                                                    5x5 35KG Barbell OHP - Finally did this! YEAH!

                                                                    2x5 65KG Barbell Deadlift - Grand, lower back a little sore, gotta make sure I do exact form.

                                                                    Comment


                                                                      Day 12:


                                                                      Varying low weight Barbell Squat. So I'm trying to correct my form with just the bar, or 30-40kg and it's hard going so far. Did a few hundred squats today Trying to analyse it myself: Leaning far forward, knees going forward, think knees collapsing a bit etc. Horizontal bar movement, back rounding a bit. Can not get my back to stay higher either , need to do some stretching methinks.

                                                                      42.5KG Did this fine this time.

                                                                      5x5 45KG Barbell Row - This was fine.

                                                                      Was wondering what I should to for actually bodybuilding aesthetics too. Maybe throw in some accessories. The volume I'm doing is really low.

                                                                      Comment


                                                                        Originally posted by Tar.Aldarion View Post
                                                                        Trying to analyse it myself: Leaning far forward, knees going forward, think knees collapsing a bit etc. Horizontal bar movement, back rounding a bit. Can not get my back to stay higher either , need to do some stretching methinks.
                                                                        Take a video from the side and upload youtube it. We can half a look here. But in general;
                                                                        • The forward lean could be ok, depends on bar placement on you back (high verses low).
                                                                        • Knees forward is fine, as long as they are in-line with feet and not twisting or callasping.
                                                                        • Knee collapse is obvious not a ideal. Try to focus in driving them out to the side. Like this (left) or this (right)
                                                                        • Back rounding is not ideal. Something that happens to me too. Basically a core strength issue, or maybe not engaging muscle in back. You need to focus on contracting and keeping your back tight throughout. I find this easier if I grip the bar hard and pull in down into my back.
                                                                        • It could all rooted in a stretching/mobility issue. A 3rd world squat is a good indicator. You should be able to chill out in this position (- full squat depth, heels on the ground, knees pushed out by themselves or by elbows) for extended periods. I'd say 3 minutes minimum but 10+ being ideal. If you can't, that's a mobility issue that needs fixing. Luckily, actually testing your squat position hold, is a pretty good way to stretch it if there is an issue.


                                                                        Was wondering what I should to for actually bodybuilding aesthetics too.
                                                                        Steroids.


                                                                        Bicep curls are pretty bodybuildery. Also, shrugs are good for size and strength - bigger stronger traps will benefit squat, bench and rows.

                                                                        A good option for you is probably IceCream Fitness.
                                                                        It's more or less you current 5x5 strength workouts, with some bodybuilder assistance added. If that looks like a bit much, you could cut out the repeats exercises to end up with two days of 6 exercises. Let me know if you'd like be to modify it a bit

                                                                        Comment


                                                                          Thanks for the help, I am trying to do high bar, I imagine I can do low bar ones ok, just have never tried them. I figured out my problem is ankle mobility (dorsiflexion) and below I will go through a few things I tried to work on it in today's session. I certainly can not chill out in a third world squat unless my back is way forward.

                                                                          I never was engaging anything during the squats was another problem you spotted, I've looked into breathing and bracing now for my return. I've always heard gripping the bar hard for lifts is a good thing to do but it seems to put me off and I miss reps. Maybe just practice.

                                                                          Ice cream fitness looks good, only problem is probably time. I can have 4x1 hour slots dedicated to weights per week as I can only really go at lunch currently (thursday is a class, generally core). mon, tues, wed, fri can be for weights. Maybe I could try and customise it to fit around that.



                                                                          Day 13:

                                                                          Barbell squat - Have given up on these for now, figured out it's an ankle mobility problem and I need to improve dorsiflexion. To this end, today I just did squats with no barbell, I used a resistance band around the squat rack to keep my balance and practice some upright squats. Then some goblet squats with my heels on some plates, I suppose just practice those for a while and do some stretching. Try and get to a stage of not needing the plates, then not needing the kettlebell.

                                                                          3,4,3,3,2 37.5KG Barbell OHP - Knew I would ahve trouble with this when 5x5 35KG was hard to get, but that blew!


                                                                          3x5 70KG Barbell Deadlift
                                                                          1x5 75KG Barbell Deadlift
                                                                          1x5 80KG Barbell Deadlift

                                                                          Grand, as I am not squatting any weight I did more than the usual 1x5 deadlift. My lower back feels a bit sore after that so I didn't push it and do more.

                                                                          Comment


                                                                            crosstrainer 513 cals 35 mins. Some light stretching. Osgood is acting up in my knee from squatting, sore to do it today.

                                                                            Comment


                                                                              Originally posted by Tar.Aldarion View Post
                                                                              Thanks for the help, I am trying to do high bar, I imagine I can do low bar ones ok, just have never tried them. I figured out my problem is ankle mobility (dorsiflexion) and below I will go through a few things I tried to work on it in today's session. I certainly can not chill out in a third world squat unless my back is way forward.
                                                                              Ankle dorisflexion is one of hte most common issue when first squatting. It's just not a movement we use a lot in the western word. But we really should, as its key to movement and balance

                                                                              Ice cream fitness looks good, only problem is probably time. I can have 4x1 hour slots dedicated to weights per week as I can only really go at lunch currently (thursday is a class, generally core). mon, tues, wed, fri can be for weights. Maybe I could try and customise it to fit around that.
                                                                              Two options spring to mind. Either a modified version leaving out the repeated exercises (curls, cable crunches, bench press variation). *Bent Over Row*(10% lighter than Workout A) switched yp pull ups, but can leave it at bent over row if that suits better.
                                                                              Leaving you with two days of 6 exercises. Should be more manageable in that time.
                                                                              You'd do that 3 days a week, So;
                                                                              Week 1: ABA
                                                                              Week 2: BAB

                                                                              The 4th day could be cardio, crosstrainer, etc


                                                                              Another option would be to re-arrange it into 3 days a week. Doing each once a week, with the 4th day for something else.

                                                                              I think quite a decent arrangement tbh

                                                                              Comment


                                                                                Cheers, that's great man. Gonna have a look at that first option soon and see can I make it in time. Problem with 5x5 is now that the weights are harder for me it's 3 mins between each set doing nothing, which eats up time - then just barely making the lifts. Maybe I could try and superset, see how it goes.
                                                                                For now I need to do a lot of mobility stuff.

                                                                                As for the ankle mobility, i assume that is what it is anyway, because mine sucks and if I try and stay upright while I squat I just fall backwards. Be good to get some flexibility there with ankle and calf exercises.

                                                                                Day 14:

                                                                                7x10 squats with resistance band for balance.
                                                                                2x10 goblet squats with raised heels.

                                                                                5x5 45KG Barbell Incline bench - That was tough for me. I'm not sure 47.5 is going to go well.

                                                                                5x5 47.5KG Barbell Row - Grand, form still quite variable.

                                                                                1x5 75KG deadlift - have to be careful to not round back
                                                                                Last edited by Tar.Aldarion; 23-03-16, 14:26.

                                                                                Comment


                                                                                  Did a class yesterday that killed me.

                                                                                  1x min no rest of:
                                                                                  pushups
                                                                                  burpbees
                                                                                  squats
                                                                                  crunches
                                                                                  leg raises
                                                                                  leg swims
                                                                                  russian twists
                                                                                  sprinting
                                                                                  ice skates
                                                                                  side plank
                                                                                  etc

                                                                                  then do it all again after 30 second rest

                                                                                  Main difficulty is it felt my abs were being ripped apart! It's pretty bad when you feel your sideplanks are your rest

                                                                                  Comment


                                                                                    Missed two sessions due to 4 day weekend, oh well. Still did some stuff at the weekend. Cycling round the phoenix park and a vegan meetup hiking in wicklow, so was exhausted.
                                                                                    Paid for my second year at the gym today, yay a year! Got them to apply both the corporate and off-peak discounts to my bill so it was €140 cheaper than last year Still a dear place, but handy.


                                                                                    Day 15:

                                                                                    warmup 15x bar bench.
                                                                                    calf stretches,
                                                                                    squats with band
                                                                                    raised goblet squats

                                                                                    5,4,4,4,4 37.5KG Barbell OHP - Bit better than last time all right but still not there yet.


                                                                                    1x5 60KG Barbell Deadlift
                                                                                    1x5 80KG Barbell Deadlift
                                                                                    1x5 85KG Barbell Deadlift
                                                                                    1x5 90KG Barbell Deadlift

                                                                                    Not too bad, not sure if I am doing anything wrong with this lift or not, maybe will doa video at some point, before it gets back damagingly heavy.


                                                                                    3x10 50KG cable crunch
                                                                                    3x20 60KG lat pulldowns

                                                                                    Comment


                                                                                      Did a core class yesterday, abs sore today but not too bad.


                                                                                      Day 16:

                                                                                      squats with resistance band for balance.
                                                                                      goblet squats with raised heels.

                                                                                      1x5 20KG
                                                                                      5x5 47.5KG Barbell Incline bench - Would have liked to bring bar closer to chest

                                                                                      5x5 50KG Barbell Row

                                                                                      1x5 50KG deadlift
                                                                                      1x5 90KG deadlift

                                                                                      Comment


                                                                                        Day 17:


                                                                                        calf stretches,
                                                                                        squats with band
                                                                                        raised goblet squats
                                                                                        raised bw squats
                                                                                        warmup 1x5 40KG inclined bench.
                                                                                        5,3,4,4,4 37.5KG Barbell OHP - Still doing crap at this - bar definitely not moving in a vertical path all the time


                                                                                        1x5 60KG Barbell Deadlift
                                                                                        1x5 80KG Barbell Deadlift
                                                                                        1x5 90KG Barbell Deadlift
                                                                                        1x5 95KG Barbell Deadlift
                                                                                        1x5 100KG Barbell Deadlift

                                                                                        woo 3 digits. Lower back has a dull ache after doing those deadlifts, is that normal or?

                                                                                        Comment


                                                                                          Congrats on 100kg.
                                                                                          Somethings I get a low back pump after deadlifting. Feels a bit stiff and numb.
                                                                                          But you'd want be sure it's not a strain from deadlifting

                                                                                          Comment


                                                                                            More of a dull pain in the back of my hip than anywhere today, not my back actually.


                                                                                            Today was 20 pushup warmup
                                                                                            50 mins 705 cals on crosstrainer

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                                                                                              I'd say 50%+ people deadlift with poor form when they get to the more difficult pulls within their lifting range, ugly to watch sometimes, chiropractors have a bright future. Everyone likes hitting milestones or feel like they're progressing ect... but it's one lift where you really shouldn't move up until you're confident you have complete core stability to lift that weight.
                                                                                              Profit before people.

                                                                                              Comment


                                                                                                Yep, I decided to star around the same weight for DL and barbell row for a bit, shouldn't jsut keep going for the craic.

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                                                                                                  so i haven't been going to the gym in the last 3 months and have realised i've put on a good bit of weight (5kgs). Good intentions are to start back in the gym next week and start cutting out beer, pizza, etc.

                                                                                                  My normal program would be to go to the gym 2-3 times a week before work for an 80-90 minute workout, but as i don't sleep very well, it means some days i'm exhausted and cranky.

                                                                                                  As there is a gym in my office, i was thinking of changing up my program and maybe try and go 4 or 5 times a week at lunchtime but just for 40-45 minutes.

                                                                                                  anyone know any good programs out there for such a set up?

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                                                                                                    I may be a bit late, didn't see this as was hit with a car

                                                                                                    Finally back to the gym this week after nearly a year, mixture of crosstrainer/cycling/running for the foreseeable future.
                                                                                                    Being immobile from broken bones is not good for your health, so need to get back on track.

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                                                                                                      Had some problems with my back due to the car accident after that last post but am back in the gym now and will see how things go. Need to lose some weight, have lost 10kg in the last few months and have 10 more to lose. Started with a PT last week, we will be doing 2 sessions a week for 8 weeks and that's great, he's very helpful. After the first session I had DOMS for four days but I kinda knew that would be that bad after not doing exercise in so long. Tracked my diet last week for him, think it's grand but need more greens and possibly fruit. I'm not sure if you need fruit in a diet or not. Will probably just update here now and again.


                                                                                                      Monday Jan 22:

                                                                                                      10:30 - Breakfast Muesli with almond milk. (Wheat, Oats, Raisins, Almonds, Hazelnuts, Sugar, Salt.) Water.

                                                                                                      14:00 - Lunch 400g Lentil and vegetable soup (Celery, Onions, Carrots, Potatoes, Lentils, Olive Oil, Salt, Bay Leaves.). Water.

                                                                                                      18:00 - Dinner 400g Brown rice & Spanish bean stew (Red Beans, Tomatoes, Onions, Green Peppers, Courgettes, Sweet Corn, Green Chillies, Garlic, Sunflower Oil, Salt, Coriander/Spices, Olive Oil, Black Pepper.). Supplements (Omega 3, D3, Iodine, B12 - Varies depending on what I’ve eaten.). Brazil nut. Water.

                                                                                                      20:30 - Snack: Ben and Jerry's. :-O Water.

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                                                                                                      Tuesday Jan 23:

                                                                                                      11:00 - Breakfast Muesli with almond milk. Water.

                                                                                                      15:00 - Lunch 400g Bean Chilli (Onions, Sweet Peppers, Jalapenos, Red Beans, Tofu Mince, Rice Flour, Sunflower Oil, Garlic, Spices, Salt.). Water.

                                                                                                      18:30
                                                                                                      - Dinner Burrito bowl (Long Grain White Rice With Lime, Onions, Mixed Peppers, Pinto Beans, Black Beans, Sweet Corn Salsa, Tomato Salsa, Guacamole.). Water.

                                                                                                      22:30 - Snack: Supplements. Brazil nut. Water.

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                                                                                                      Wednesday Jan 24:

                                                                                                      11:00
                                                                                                      - Breakfast Muesli with almond milk. Water.

                                                                                                      15:25 - Lunch 400g Lentil/veg soup. Water.

                                                                                                      18:30 - Dinner Two Baked Potatoes With Tomato Curry (Passata, Tomato Purée, Soy Sauce, Onions, Broccoli, Tofu, edamame, Peas, Linda McCartney Sausage.).
                                                                                                      Water.

                                                                                                      23:00 - Snack: Supplements. Brazil Nut. Water.

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                                                                                                      Thursday Jan 25:

                                                                                                      11:00 - Breakfast Muesli with almond milk. Water.

                                                                                                      14:30/15:00 - Lunch Seitan Jerky. 400g Bean & Tofu Chilli Water.

                                                                                                      20:00
                                                                                                      - Dinner Baked Potatoes & Curry. (Passata, Tomato Purée, Kidney Beans, LMC Sausage, Cumin, Smoked Paprika, Garlic.). Brazil Nut. Supplements. Water.

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                                                                                                      Friday Jan 26:


                                                                                                      11:00 - Breakfast Muesli with almond milk. Water.

                                                                                                      13:30 - Lunch 400g Lentil/veg Soup. Water.

                                                                                                      19:00 - Dinner Boiled Potatoes, Broccoli, LMC Sausages, Brown Sauce, Gravy. Brazil Nut. Supplements. Water.

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                                                                                                      Saturday Jan 27:


                                                                                                      12:00 - Breakfast Soy Protein Yogurt (25g). Water.

                                                                                                      15:30 - Lunch Edamame. Ramen (Noodles, Teriyaki Tofu, Spring Onions, Bamboo Shoots, Bean Sprouts, Spinach, Shiitake Mushrooms, Shoyu Broth). Green Tea.

                                                                                                      22:00 - Dinner 400g Italian Veg Stew (Tomatoes, Onions, Chickpeas, Sweet Peppers, Courgettes, Kale, Brown Rice, Mushrooms, Olive Oil, Garlic, Salt, Basil, Black Pepper.). Brazil Nut. Supplements. Water.

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                                                                                                      Sunday Jan 28:


                                                                                                      11:30
                                                                                                      - Breakfast Smoothie (Banana, Pea Protein, Hemp Protein, Peanut Butter, Cocoa, Soy Milk.).

                                                                                                      15:30
                                                                                                      - Lunch/Dinner Seitan Kebab (Wrap, Seitan, Red cabbage, courgette, pickled carrot, spinach, spicy mayo sauce.). Water.

                                                                                                      21:30
                                                                                                      - Snack Edamame. Brazil Nut. Supplements. Water.

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