View Full Version : Your Gym Routine
Haha! I ripped mine during a yoga class once!
Ran about 7k today along the seafront. Was boiling and not the perfect weather! Finished walking the 10k back to the car. Was training one of my ladies for the Swansea 10k. We're on target. Yay!
Wow 10K! I don't think I would survive!!!
It wasn't till I got in the gym studio that I noticed how tanned I was - stuck out like a sore thumb! lol also my arms have gotten bigger, which was my worry as I thought all of me had gotten bigger because of eating icecream and crepes on hols.
Weighed myself though and still the same as before I went :shocked:
Also... its sooooooo hot here, by the time I got changed and walked back to the office my hair was nearly dry :/
BB x
I'm not a runner and would never consider myself to be one and I thought a few weeks back 10k would kill me but after today it feels very possible. If I can do it anyone can!
I'm not a runner and would never consider myself to be one and I thought a few weeks back 10k would kill me but after today it feels very possible. If I can do it anyone can!
Thats what I thought about 5k... lol I think I keep having too many holidays which are just bringing me back to square one!
BB x
I'm finding that the heat really saps all your strength :( Had a good blast on the weights today but it was a lot harder work (and I was drinking like a fish). While I am away during the week i'm going to have to go at 6.30am otherwise I won't stand the heat in the gym as the air con is dodgy.
Meh (http://news.bbc.co.uk/1/hi/health/7530345.stm)
*re-thinks current routine*
Piggymon
29-07-2008, 12:25
Depends what training you're doing really.... my Tabata training only lasts 30 mins but if you're doing SSCV ( steady state CV, jog etc ) then yes I would say an hour is needed.
Looking forward to the "real" gym at Pigmo's!!! :cool:
Well, easing into my routine...not been hitting hugely heavy weights the last week but just concentrating on form - this week gotta buy some more weights and will start upping...fun fun fun!
Also Will got your message, should be ok, will give you a shout tomorrow though as will depend on how I get on at work!
Admiral Huddy
19-08-2008, 12:14
Back training today after my break.
I'm reverting back to 24s for 10 weeks so some strength and stamina building.
Going to be a tough few days as all I've done for the last 2 and a half weeks is swimming, which I'm not that good at.
Piggymon
05-09-2008, 20:42
Well my routine has been changed so here is my new kick ass routine with current weights.
Monday - Legs & Delts
Squats: 1x12 @ 40kgs/ 1x10 @ 45kgs / 1x8 @ 50kgs / 1x6 @ 55kgs
Leg Press: 1x Dropset starting @ 90kgs
Stiff Legged Deadlift : 4x12 @ 30kgs
BB Lunges : 3x20 @ 30kgs
DB Shoulder press on fitball : 3x12 @ 4kgs
DB Lateral raise : 3x10 @ 3kgs
Steering Wheel Raise : 3x10 @ 5kgs Superset -> Straight Arm Kickbacks 3x10 @ 5kgs
Glute Exercises 3x20 reps on each side
Tuesday - Back & Triceps
Deadlift: 2x12 @ 30kgs / 2x12 @ 35kgs
Assisted Wide Grip Chins: 3x10
Seated Cable Row: 1x Dropset
Lat Pulldown: 3x12 @ 40kgs Superset-> Straight Arm Pulldown 3x12 @ 20kgs
Skullcrushers: 3x10 @ 12kgs
Bench Dips: 3x10 Superset -> Tricep Roll Pulldowns 3x10 @ 15kgs
30 mins cardio ( 10 on Bike / 10 on x-trainer / 10 on treadmill )
Wednesday - REST !
Thursday - 2 hours Kickboxing
Friday - Chest & Biceps
Bench Press: 12x20kgs / 10x20kgs / 8x22.5kgs / 6x25kgs
Incline DB Press : 3x10@ 9kgs
Decline DB Press : 3x10 @ 8kgs
Pec Dec: 3x10 @ 25kgs
Assisted Close Grip Chins: 3x10 Superset -> DB Hammer Curls @ 5kgs
BB 21's @ 10kgs
30 mins cardio ( 10 on Bike / 10 on x-trainer / 10 on treadmill )
Saturday
5KM jog followed by Abs then glute exercises
Sunday - REST !
Really, really, really enjoying my training at the moment :)
Piggymon
06-09-2008, 22:45
Much PAIN !!! ;D
ChemicalKicks
07-09-2008, 22:00
My gym rountine would normally consist of beer runs (thats a lie usually it's 3ltr's of strong white cider) and lifting my hand o my mouth to either smoke or take a pill. Not really into exercising.
well my gym routine is very up and down to say the least
as i'm a self employed joiner, some times i work that hard i'm absolutely knackered so gym isnt really an option
but on a monday i will do 2 hours of muay thai, wednesday cycling 10 miles on my mtb, and friday swimming 40 mins
but i will mix that up and sometimes it might be just cycling or thai boxing all week etc
but tbh thai boxing is absolutely awesome and ive done it for 6 years and i'm half decent tbh. the only downside being it really hurts nowadays at 30 years of age :(
Blighter
07-09-2008, 23:06
My gym routine is non existent at the moment, although I will start working out a bit soon as I'm planning on backpacking round the world so need to build up strength!
ChemicalKicks
08-09-2008, 00:54
My gym routine is non existent at the moment, although I will start working out a bit soon as I'm planning on backpacking round the world so need to build up strength!
You should probably try and bulk up a bit too but how are you going to manage that if you're off the junk food eh?
I loves drop sets!
Same. I drop set/superset a lot, but drop sets really get the burn on :cool:
My current max lifts are as follows:
Bench: 142.5Kg
Deadlift: 210Kg
Squat: 175Kg
Incline: 110Kg
Powerclean: 110kg
Feeling quite beastly at the moment :cool:
Metalface Mark
08-09-2008, 08:59
Monday - spin 1 hr
Tuesday - body attack 1 hr
Wed - body combat 1 hr
Thursday - Body combat/body attack 2 hr
Friday - day off
Saturday - Body Attack/body pump 2 hr
Sunday - spin 1 hr.
I really hate the gym, but love the classes so i stick to these, spin gives me the best results, im currently more in an attack/combat phase, but i switch it all above every month or so.
Pump i hate, although after going to a couple of classes i quite enjoy it.
Monday - spin 1 hr
Tuesday - body attack 1 hr
Wed - body combat 1 hr
Thursday - Body combat/body attack 2 hr
Friday - day off
Saturday - Body Attack/body pump 2 hr
Sunday - spin 1 hr.
I really hate the gym, but love the classes so i stick to these, spin gives me the best results, im currently more in an attack/combat phase, but i switch it all above every month or so.
Pump i hate, although after going to a couple of classes i quite enjoy it.
Wow! A boy that does the Les Mills classes! :shocked: Never have I seen such a thing.
Cool! :D am pumping today :cool:
BB x
Metalface Mark
08-09-2008, 09:35
Wow! A boy that does the Les Mills classes! :shocked: Never have I seen such a thing.
Cool! :D am pumping today :cool:
BB x
It is quite rare yeh :D
My wife got me into it, i spent a summer in the gym losing my weight (about 4 stone), but after that i was so fed up doing the same things every day, i gave it a go and really enjoyed it. What i was surpised about, is the social scene, we have met a whole new group of friends from doing the classes, and have something that we never had before, shared friends rather than mine or her friends.
Theres usually a load of lads at the pump classes, but most of them are scared to try attack and combat, its a shame as attack is such a brilliant workout, i burn about 800 calories in a class.
Yeah Body Attack is hardcore! :D
That is so cool...muchos respect :) whenever there are boys in our pump classes they are always out of time with the music :D
BB x
I asked for feedback on the spin class I took the other day. Apparently it was harder than their usual one but they enjoyed it. Raaaarrr!
whenever there are boys in our pump classes they are always out of time with the music :D
BB x
I have 2 men who come to mine. At first they were out of time but I scream 'up!' and 'down!' at them now and they're perfect!
Metalface Mark
08-09-2008, 11:19
Yeah Body Attack is hardcore! :D
That is so cool...muchos respect :) whenever there are boys in our pump classes they are always out of time with the music :D
BB x
The problem with men at pump, is that they always try to outdo each other, i try and not look at what they are putting on, as it makes it hard for me not to try and match them, even though i know they are lifting weights they shouldnt :D
V true!
Though I noticed some girls the other week, who clearly had too much weight on, they could barely lift the bars.. I know you have to push yourself, but what is the point if you can't lift it!!!!
BB x
Cool! :D am pumping today :cool:
FNAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAARRR!!!!!!! :D
The boys in our classes are always out of time too.
My last pump for 2 weeks is on Wednesday. I'd just gotten back to a decent weight after China as well. Grrr!!
My current gym routine involves not going to the gym at all, and running outside instead, which I'm really enjoying. I also do 2 x Pump, Body Balance and Body Max (step/big ball/weights) at some point during the week.
Enjoying :)
Off out to run round a muddy reservoir now :D
camerajuan
07-10-2008, 22:23
Ola peeps! Its been a while since my last update but I'm back.
After a three week lay off to mark the end of the summer season, my winter pain sessions began tonight. Circuits-Track-Static Holds-Track
Circuits
2 sets of 3 continuous cycles of the following exercises. Each Ex 20secs
Squat Thrusts
Sit Ups
Press Ups
Sprint Thrusts
Squat Jumps
Tri Dips
Track
6 x 120m Sprints, walkback rec.
Statics
4 sets of 20 secs per ex
Slow Inverted Cycle
Side Plank
Front Plank
Other Side Plank
Leg Raise
Other Leg Raise
Track
4 x 60m Relaxed Fast Shuttle Runs
Its fair to say that I haven't felt this much pain since March. The sand dunes will be starting again soon!
After a month and a halfish off due to healing/Christmas = back in the gym.
Having to get stamina back on the treadmill is HARD work! I want to try boxercise or get back into the Kickboxing as I enjoyed that :)
AIM: Go to the gym for cardio at least 3 times a week and a run once at the weekend. Weights (Body Pump) once a week.
Bought these babies agggggggessss before Christmas...
http://img212.imageshack.us/img212/4812/450th7.jpg
and (stupidly) thought I would pop their cherry on a run to the O2. Dur! Blisters ahoy! It was definitely worth getting the gait analysis done as I could see why I thought I ran like a er... hmm :/
New Motto is: "Some exercise is better than none exercise" :D
Diet: Trying to eat as much fresh veg as possible and lay off the desserts aswell (my weakness) eating yoghurt for dessert instead and eating soups/salads for luncheons - even when dining out, cutting down on crisps and sweets (wail) chocolate I barely eat anyway so my body wouldn't miss that.
WB: 05/01/09
Monday: Body Pump
Tuesday: 1/2 hr cardio, abs and stretches
Wednesday: 1/2 hr cardio, abs and stretches
Thursday: Body Combat
Friday: Rest
Sunday: 20min run
WB: 12/01/09
Monday: Body Pump
Tuesday: Appointment
Wednesday: 1/2 hr cardio, abs and stretches
Thursday: Body Combat
Friday: Rest
Saturday: 20min run
Sunday: 20min run
WB: 19/01/09
Monday: Lunch app
Tuesday: 1/2 hr cardio, abs and stretches
Wednesday: 1/2 hr cardio, abs and stretches, Evening: Body Pump
Thursday: Body Combat
Friday: Rest
Sunday: 20min run
BB x
Currently:
Mon: 1 hour Dancercise, 1 hour Spin
Tues: 1 hour Street Dance, Pole 1-2-1s (1 or 2 hours teaching)
Weds: 1 hour Street Dance, 2 hours pole or 1 hour Spin, 1 hour Tone & Flex (strength & flexibility class)
Thurs: 1 hour Sculpt & Flex (Bodypump basically)
Fri: Pole training
Sat & Sunday off work so either run or pole training on one day and the other day off. Sometimes have weekend pole classes so that's 3 hours on pole.
Also teach 4 circuits in there but don't count that as workout. Classes are being added to so will be working more soon. Loving it.
*wishes again that she lived nearer Roberta* :(
Would love Dancercise and Street Dance class! :D
And of course pole ;)
BB x
Forgot about this thread!
After a good few months of just cardio I started doing just weights about three weeks ago. I have no set routine, but I'm alternating doing arms and shoulders, then legs and abs on a Monday-Wednesday-Friday basis (so of course each Monday I'm starting with the opposite to last week). As I progress I'll start isolating areas more, and increasing weight, but for the moment I'm just trying to ease into it. Eating plenty of the proper good foods and loving it!
Piggymon
20-01-2009, 19:05
No back or chest Mr B ? :)
Yeah, I lumped it in with arms and shoulders. Should have just said upper and lower body!
Piggymon
20-01-2009, 22:10
LOL! I was wondering ;D
I do an upper/lower split now as well :)
While its still cold I'm not riding to work at all (12km) so I'm trying to go to the gym 3 times a week to do 30-40 mins cardio (run, row, cycle). At present I'm only managing two times a week but I am climbing twice a week for a good two hours so I'm not doing too bad. I've thought about doing some work to help me climb but my arms hurt enough as it is!
Get a pull up bar for the house. You can do all sorts of core/back/arm work that will help with the climbing. Don't forget your legs though!
Get a pull up bar for the house. You can do all sorts of core/back/arm work that will help with the climbing. Don't forget your legs though!
I was thinking about this actually, I was also going to get some hand excerciser thingys. I was a little worried about using a pull up bar and leaving out parts of my upper body but I suppose I'd only be using the ones I use climbing and they're the only ones I'm fussed about!
When I'm cycling again my legs will get plenty of exercise, wouldn't have thought they need building up too much though?
It's just to keep you balanced. The cycling should be helping loads - especially if there are hills!
I've got a Powerball for my wrists. Is great fun and helped me loads!
Chuckles
24-01-2009, 13:55
I don't know what half these things mean!
I tend to go about 4/5 days a week and do the following
20 mins Cross
15 mins treadmill
5 mins rowing machine
15 mins Cross
5 mins treadmill
Should I be better organised?
You may find it more interesting and more of a challenge to do high intensity interval training if you're currently just doing a constant speed/difficulty on all of those. To do this you can use the same equipment but you do short intervals of burst cardio and longer ones at a steadier pace. For example, my old routine was just half an hour on the treadmill at a 2% incline, with a jog speed of 10km/h for two minutes, then a run speed of 15km/h for one minute. By the time the half-hour was up I'd have done ten minute-long sprints and burnt as many calories as 50-60 minutes of standard treadmill running. It's harder to do this on a cross trainer, but running and rowing is easier to monitor. Most treadmills will have a speed interval setting - you set the jog speed and the run speed then you toggle between them when running by pressing the button.
Chuckles
25-01-2009, 01:59
Cheers. I'm not so keen on the treadmill to be honest. I find the impact tends to put me off which I why I prefer the cross. When I do the threadmill, I tend to do a slow jog up a steep incline rather than bursting to a quick speed.
The cross trainer should have an interval programme or at least a random programme where it varies the intensity for you. The aim is to keep up to a certain speed, no matter what the intensity is. Makes it less boring too :)
Just got my Feb timetable. Am a tad busy!
Mon - 1 hour street dance (evening free for pole 1-2-1s)
Tues - 1 hour aerobics, 1 hour pilates, 1 hour Street Dance (evening free for pole 1-2-1s)
Weds - 1 hour Street Dance, 2 hours pole
Thurs - 1 hour LBT, 1 hour Fitness Yoga, 1 hour kids circuits, 1 hour aerobics, 1 hour Sculpt & Flex
Fri - 1 hour kids circuits, 1 hour Spin, 1 hour Pilates
Weekend - free for fitting in 1-2-1s, pole parties and workshops.
They're trying to find space to fit in kids dancercise followed by adult dancercise also.
Thursday may kill me! I'm either going to be very fit or dead by March!
Bloody good fun though! Love it!
Just wish I was teaching more Spin!
My gym routine's all over the place at the moment which is a bit of a pain, and wtih my pulled chest muscle it'll make it hard this week. So I'm going to have to do an upper/lower split but just keep my chest away from it, and do some light RC work too which I think needs a bit of help.
Now that I'm getting back into the swing of things following The Plague, my routine will aim to get back up to the following:
Mon - off
Tue - 20min jog before college
Wed - Body Max, followed Body Pump
Thu - 20 min jog after work
Fri - off
Sat - Body Pump, followed by Body Max
Sun - Long slow jog
It's my first jog of the season tomorrow (as long as it's not frosty). Eek!!!!
I've not been out running since Dec!
I've not been since October :o It's just too COOOOOOOOOOOOOOLD. If it's warmish like it was today then I'll go out. If not, it can effing well eff off! I'll sit inside and eat pie instead.
Hurrah!
*raises pie fork*
It was cold, so I did my exercise video with the cat :)
Kell_ee001
28-01-2009, 13:15
I plan to go back to the gym for the first time since breaking myself :) I'm actually quite nervous about it :o I know I still can't do weights yet so I'm going to try some cardio... I just don't know how much I'll be able to do though!
although I have a trapped nerve in the neck, a slightly pulled pec muscle, dodgy fingers and bruises all over me I thought sod it and went to the gym yesterday!
And thought I'd have a "gentle" session instead...
Squats (to below parallel):
10x100kg
9x120kg
8x130kg
8x140kg
6x150kg
6x160kg
Deadlifts:
10x100kg
8x120kg
6x140kg
5x160kg
5x180kg
Leg press:
8x180kg
6x240kg
6x270kg
5x310kg
5x330kg
4x350kg
LEg extensions:
8x100kg
8x100kg
8x100kg
8x100kg
8x100kg
Calf raises:
12x100kg
12x100kg
12x100kg
12x100kg
12x100kg
None of that hurt at all, as it didn't affect or involve any of my injured body parts.... I'm going to probably go, sod it and go tomorrow anyway! lol!
I'm glad I went I feel better for it.
Mr. Will, at my gym I'm getting close to lifting the whole stack on leg extensions and curls (mainly because the weights don't go high enough rather than my ability). Do you have any tips on how to do these exercises without the weights machines? I'll be OK for a few months as I'm still a couple of notches away from doing the lot, but I was just interested to know so I can prepare!
Piggymon
31-01-2009, 18:03
You could always up the reps.. 20 rep squats are a killer so I imagine extensions and curls would be the same ;D
You could always work the negative as well... push up/out quickly and then back to down a slow count of 10
Good thinking, might even start doing that on the weight I'm at to prolong bumping it up a notch. :)
Do you have the ability to do squats and or deadlifts (or a variation i.e. RDL, SLDLs?) if so pre-exhaust yourself on the extensions/curls and then hit those or vice versa. :)
Yes indeed, another good plan! Will try that too. :)
Also, doing "step ups" i.e. grab some DBs in each hand, get a step board (enough to get your leg to be around 75degree when stepping up) and step up one foot at a time, then switch feet. That followed by other leg work outs will cane you nicely! :D
Piggymon
02-02-2009, 08:02
Ooh ooh.... and lunges with a BB but hold the BB UNDERNEATH your legs.
Keeps the form really strict and chuffing hurts ;D
Been on a fitness weekend so thought you gym bodies might like to know more about some of the stuff I did!
Sat:
Latino Groove - salsa aerobics - fab fun!
Vibe Nitro - boxing to music - never thought to combine it with the beat before! MUCH harder workout as there's no rest as you try to keep up! Will definitely be teaching my classes like this from now on!
Body Toning With Weights - pretty much what I already teach so didn't get any new ideas. Bah!
Bring back the 70's - Aerobic dance routine - Chris Roberts is the biz when it comes to choreography. Fun routine which we ended up doing to Rockin Robin by Michael Jackson at the end.
Burlesque Chair Dance - What it says on the tin - more fun and giggles. Am teaching this in a few weeks.
Cardio Salsa - Aerobis with wiggles - lots of new ideas.
Sun
Hoola Hoop - really works abs and core without you noticing - already own a hoop and have wanted to teach this so this just reinforced that I can teach it when I want to! Tricky but great fun!
Urban Fusion Dance - Street Dance with a PCD flavour - wiggles with attitude! Ace!
Reggaeton - Basically dance hall dance - my booty got a good workout. Not laughed so much in ages! Filthy!
Gliding - LBT class where you glide on paper plates - makes your inner thighs and bum work extra hard! Will definitely be teaching this!
Street Dance - Chris Roberts again. Can't praise this man enough! Did a wicked routine which was simple but looked fab. Got loads more ideas to teach!
Chris Roberts routine:
http://uk.youtube.com/watch?v=spapuvmXzTM
Stretch and relaxation - Ever wanted to be sat on by a rather fit young man? Go to Tony Felix's class without a partner and your wish is granted! Went in with a bad back after doing 11 hours of exercise in the last 2 days and came out feeling relaxed and with no ache! I don't even ache today after the weekend! Can I keep him please?
cleanbluesky
02-02-2009, 12:46
Impressive leg press Will. Which gym do you use and would you recommend it?
I've sprained my abdomen (or maybe obliques or something, I'm not sure) so I can do approximately nothing. I didn't want to rest but it seems I will have to. I have a Krav Maga class later in the week that I do not wish to miss, although I've passed my fitness instructor exam last week (which took a toll on my strain) so I'm looking forward to moving onto Lvl 3.
I am currently absolutely lusting over some hills and rocks at the moment, which is probably the reason I have walked several miles in this wonderful snow.
Krav Maga is supposed to be hard core you'll have to let us know how it goes once you've recovered. I've strained abdominals/pectoral muscles before and it's amazing how debilitating they can be.
It's a small private gym, nothing fancy just spit 'n' saw dust type of place, just what I like really. :)
cleanbluesky
02-02-2009, 13:28
Krav Maga is supposed to be hard core you'll have to let us know how it goes once you've recovered. I've strained abdominals/pectoral muscles before and it's amazing how debilitating they can be.
It's a small private gym, nothing fancy just spit 'n' saw dust type of place, just what I like really. :)
Would you say that your gym is well equipped for heavy lifting? Also, where have you learned what you know about weights from?
Krav is excellent, I've trained in Karate and Wing Chun before but I feel like I learned more in a few weeks of Krav than years of the other two. One of the best aspects of it is that there are lots of types of training that you wont find anywhere else, things like having to get up from the ground whilst 4 guys beat you down with pads and uncommon gun disarms. I also love the floor grappling and the attempts to simulate pressure such as having to close your eyes until the last second before a random style of attack.
Yup it's got everything I could want. The leg press could easily go up to 500kg (well I'd run out of plates but I could just about fit 500kg on there :p).
It's got racks for squats, deadlifts you don't need anything and there's easily enough bars for several people do their exercises. The cable/weights machines are all rubbish and only go up to 100kg which is a pain, but I just have to use those as a pre-exhausting or post workout burnout.
Krav does seem pretty awesome, shame it's an Israeli martial art :p
Urban Fusion Dance - Street Dance with a PCD flavour - wiggles with attitude! Ace!
Street Dance - Chris Roberts again. Can't praise this man enough! Did a wicked routine which was simple but looked fab. Got loads more ideas to teach!
Sounds brilliant! :D
BB x
It was! LOVE fitness conventions! Leaves me passionate about the whole thing again!
Piggymon
02-02-2009, 16:18
Yup it's got everything I could want. The leg press could easily go up to 500kg (well I'd run out of plates but I could just about fit 500kg on there :p).
It's got racks for squats, deadlifts you don't need anything and there's easily enough bars for several people do their exercises. The cable/weights machines are all rubbish and only go up to 100kg which is a pain, but I just have to use those as a pre-exhausting or post workout burnout.
Krav does seem pretty awesome, shame it's an Israeli martial art :p
You need to come and play at my gym soon :D
He was too lazy to play at my gym on Saturday!!! :p
You need to come and play at my gym soon :D
Defo!
He was too lazy to play at my gym on Saturday!!! :p
I know, but your bed is uber comfy! :D
I know, but your bed is uber comfy! :D
That, Mr Will, is a surefire way to start rumours... Tsk!! :p
All true of course ;)
I wish you wouldn't call me a gym though ;)
cleanbluesky
08-02-2009, 21:40
Went to the gym for the first time in a week and a half, strangely felt even stronger than usual - perhaps because of the rest. Didn't quite work up to a full run speed yet as I am still unsure about my abs, should be fine in a few days though. Looking forward to interval training over local parks.
Shame my local gym doesn't have a punch bag.
Was talking to Will the other day and we both agreed that you mojo (so to speak) is in your head really. Sometimes I go and I convince myself that I'm not on form, so I end up weeding out and lowering my weights etc. Other days, for no reason at all, I'll get in there all pumped up with a positive attitude and absolutely blast it.
Getting annoyed with not being able to run outside at the moment, so I'm doing my exercise DVD instead as I find running on the treadmill mind-numbingly boring, especially when the gym is packed to the rafters.
Admiral Huddy
09-02-2009, 13:02
My new routine seems to making a noticable difference although I'm having a problem with my damaged rot-cuf..
My arms, chest and back feel bigger and my trousers are falling down!
Less sets, more stabilty moves.. tighter core.. and plenty of cardio..
I got my first proper gym injury last night :D
Doing deadlifts and wanted to put on some extra weight compared to last week so grabbed what I thought was an extra 10kg a side. Turns out they were 35lb so really an extra 15kg a side. On my first lift I realised my mistake but carried on and did my set of 8 without too many problems. Struggled a bit more on my second set but completed them fine. Then realised my left arm felt hot....looked down and the inside of my forearm had a massive purple patch appear. I reckon I burst a few vessels or something. It's a light'ish red this morning so I don't think it's anything major.
Ouch! I sometimes get rashes on the inside of my arms when DL'ing as it sometimes rubs on my hips/thighs on the way up.
Still, good effort! Kinda cool injury! But I'm weird like that. :o
I'm pretty sure it wasn't rubbing on anything as it just seemed to appear suddenly. It felt quite hot as well.
Was kinda cool though :cool: :D
Will do the proper intended weight next week and build up more slowly ;D
Went on the pole yesterday and my strength is far better than it was! Managed to impress the kid's dad with a few new moves that are purely strength based! Will have to get around to videoing that!
I'm teaching 5 classes today. Have taught toning and yoga already and have 2 circuit classes followed by a spin class to go! Am trying to save my energy for spin cos I love it!
I dont go to the gym anymore but I am cycling 10 miles a day, just bought a new cycle computer, I lost my other one and racked up 16 in 2 days and hit a top speed of 30.8 MPH :D
AKA....."I want to tone up but not get bulky"
I have seen these two questions posted in some form or other more times than I can count.
So I thought I'd put up something for any ladies lurking in this thread.
The answer is simply that unless a woman takes anabolic steroids (AAS) her natural testosterone levels are something like one 10th that of a man i.e. a man has 10 times as much testosterone! So ladies it is impossible for you to get big and bulky and end up looking like Arnie!
If you are carrying a lot of body fat you may go through a stage where you look a bit bigger as you put on muscle but haven't yet begun to lose fat.
That lean and sleek look, that toned look you are so desperately searching for while running on treadmills or pounding the stairmaster and quite probably burning away your muscle, is achieved by a lower body fat revealing the lines of your muscles and some resistance training to improve said muscle!
I found a really nice article on the subject here (http://www.defrancostraining.com/articles/38-articles/51-should-females-train-differently-than-males.html).
Here it is in full:
Should Females Train Differently Than Males?
by Joe DeFranco, Owner, Performance Enhancement Specialist
DeFranco’s Training Systems
When people ask me what are the biggest differences between designing strength-training programs for females compared to males, my answer usually surprises them. That is because the basic principles should be the same for both genders: train bodyweight exercises before using external resistance, train the core (abs & low back), favor multiple-joint exercises instead of isolation movements, and focus a good deal of their training on the “posterior chain” (hamstrings, gluteals and low back).
Despite the many similarities of male and female strength training, there are subtle differences to consider. First of all, females mature earlier than males. Therefore, in general, females can begin strength training earlier than males. Also, since females have less muscle mass, on average, than males, they are also more susceptible to deconditioning. That is why a female strength-training program should have the athlete continue to train during the competitive season. This is because the drop-off in strength is more dramatic for females when strength training is stopped.
Overall, strength training offers female athletes the same benefits that it offers male athletes! Regardless of their sport or gender, any athlete can benefit from increased sprinting speed, strength, balance, decreased body fat levels and a reduced incidence of injuries – all of which a properly designed strength-training program can provide. Also, studies have proven that strength training can have a positive effect on bone density, which will decrease your risk of osteoporosis later in life.
Even with all of the positive research out there with regards to strength training and female athletes, I still get asked the same question all of the time, “Will I end up looking like a man if I lift weights?” The answer is, “Absolutely not!” Much of the difference in muscle mass between males and females is attributed to hormones, specifically, testosterone. On average, men produce ten times more testosterone than females. Unless you’re a female who is taking anabolic steroids or other male hormones, lifting weights will NOT make you look like a man! Also, there is a difference in muscle mass distribution between men and women, especially in the upper body. So it is important to remember that male hormones and muscle mass distribution are the two main reasons that men usually carry more muscle than woman. These are 2 of the main factors why men who strength-train look more “bulky” than females who strength-train.
Females can still train like Tarzan, yet look like Jane!
So there you go. :)
You have no idea how many times a day I used to have to do the above speech when I worked in the gym.
You have no idea how many times a day I used to have to do the above speech when I worked in the gym.
I can only imagine - must get tedious :( However I thought if I put it out there it gives you some hope that people may listen if a boy says it! lol!
I can only imagine - must get tedious :( However I thought if I put it out there it gives you some hope that people may listen if a boy says it! lol!
I love you for typing it actually! I gave up saying it because it made me twitch. ;)
Now, if you could just write up a piece about not being able to spot-reduce... :D
Well you can't - there! :p
There are a lot of interesting articles out there for stubborn areas, but fat loss plateaus and always will, but it's throughout the body. There are some people depending on their geneology that will hold fat in parts of their bodies that they cannot control. For example belly fat in men is often associated with cortisol, love handles is often associated with insulin resitivity (carb intollerance), and estrogen imbalances cause thigh & chest fat retention, but ultimately if the diet and exercise is right the excesses and imbalances will iron themselves out as part of the process - but THROUGHOUT THE WHOLE BODY. There's no such thing as spot reduction, end of.
Imagine aspiring or a pain killer, it doesn't "target" pain at all. It gets absorbed into your blood stream, and blocks the production of prostaglandins which reduces the pain signals being sent to your nervous system. So in fact it's affecting your whole body not just the "area" of pain. Fat reduction is the same, the diet and exercises affects your body as a whole, and wil never affect a spot area. The only time things are affect by spot areas are direct intervention, i.e. operations or medical intervention. Other than that you will not be able to reduce areas in one area alone.
Excellent. Now I just have to get it printed on a t-shirt and point to it when people ask!
Our Pump instructor hammers this point home so often that it's ingrained on my brain, yet there are still ladies (usually the ones with their faces plastered in make-up and their hair all beautifully done) who won't take bigger weights or really push themselves because they "don't want to get too muscley". I take probably the heaviest weights out of all the ladies in my class and have been doing it for nearly 2 years now. My bingo wings have reduced substantially and my bum is getting firmer, but I'm hardly a rippling bodybuilder and never ever will be. I'm a laaaaaaaaaaaaaaaady :D
She's a ladeh, woah woah woah, she's a ladeh,
Talkin' about that sexeh ladeh,
And the ladeh is miiiiine...
Piggymon
13-02-2009, 20:06
Oh god that's such a pet hate of mine ... the girls at work said to me once they were worried about me lifting too heavy and turn into a mini Arnie :rolleyes:
I hate when people say they just want to get toned .. well to get toned you have to build muscle !!!
First person to be able to do this wins a prize :D
UNw_6DnFJ90
I want him in my pole class!
That move he did at 3.10 can be done on the pole and is called The Flag. Women have a hard time with one but a lot of men can do it.
'uckin' hell! Some of that shouldn't be possible!!! :shocked::shocked::shocked: Thin ankles/calves.
cleanbluesky
15-02-2009, 01:11
I want him in my pole class!
That move he did at 3.10 can be done on the pole and is called The Flag. Women have a hard time with one but a lot of men can do it.
Do many men do pole classes?
Do many men do pole classes?
I've had 3. One of them is entered into a UK Amateur competition this year because he's very good. I tend to get male dancers coming to me whereas my friend gets men who want to strength train.
Not insane feats of strength by any means, but some of my strength training:
http://s170.photobucket.com/albums/u264/_miss_behave_/?action=view¤t=9e5b0cd9.flv
http://s170.photobucket.com/albums/u264/_miss_behave_/?action=view¤t=900d3110.flv
Not insane feats of strength by any means, but some of my strength training:
http://s170.photobucket.com/albums/u264/_miss_behave_/?action=view¤t=9e5b0cd9.flv
http://s170.photobucket.com/albums/u264/_miss_behave_/?action=view¤t=900d3110.flv
I love you!
For example belly fat in men is often associated with cortisol, love handles is often associated with insulin resitivity (carb intollerance), and estrogen imbalances cause thigh & chest fat retention
How (if at all) could a person avoid/correct those things?
yet there are still ladies (usually the ones with their faces plastered in make-up and their hair all beautifully done) who won't take bigger weights or really push themselves because they "don't want to get too muscley".
Poppycock!
I can't stand those ladies who are done to the nines in the gym :/
You are supposed to sweat and look disgusting... its part of the course!
How some of them can not tie their hair back aswell is beyond me! Let alone 'work out' together... I am insatiably unsocialble (sp?) at the gym. Can't wait/hold a conversation for anyone.
Not in classes though - I talk to people then! ;)
BB x
Poppycock!
I can't stand those ladies who are done to the nines in the gym :/
You are supposed to sweat and look disgusting... its part of the course!
How some of them can not tie their hair back aswell is beyond me! Let alone 'work out' together... I am insatiably unsocialble (sp?) at the gym. Can't wait/hold a conversation for anyone.
Not in classes though - I talk to people then! ;)
BB x
I'm the same as you BBx. I don't want to speak to anyone when I'm at the gym. I just want to get on with it. Then, when I'm done, I want to get outta there immediately, all red-faced and sweaty and go home. Classes are slightly different as I will talk to people, but I still go in with every scrap of hair gripped up and I'll work damn hard. I always have to stand at the front where the air con comes out because I'll overheat stood at the back. Thankfully the instructor gets too hot as well, so we always turn the aircon up as high as it'll go whilst the others freeze.
I think some women go for the social aspect rather than to actually get any work done. One lady comes in with her face all perfect and BIG hair like this (http://www.mylifetime.com/files/imagecache/photo_gallery_featured/files/images/big_hair.jpg). She leaves looking the same. I can't understand it. There are a few of them who say "oh I don't sweat". I feel like saying "well I don't sweat when I'm not doing any work either love".
It used to bother me and make me feel fat/ugly, but I really couldn't give a toss anymore. I'm more than happy with myself after a good workout, despite the red face and soaking wet hair :D (attractive image, huh? ;) )
I usually can't speak :o ;D
Kate - I would probably say something like that to them; I've asked people how long they're going to be on cardio machines as I wanted to do a full body workout and couldn't they do their mouth workout elsewhere (I might have been in a slight grumpy mood that day)
I'm more than happy with myself after a good workout, despite the red face and soaking wet hair :D (attractive image, huh? ;) )
If I didn't feel like this at the end of the workout (or at least ache) I would have felt like it was a waste of time!
BB x
We did legs last night. I ache a little this morning...but my god I love doing legs :D
Ditto! :D Did 180 squats for 3 the other day as my 5th set, damn it felt goood! :D I always take about 90mins to do leg days as I really hammer them hard. Love love love leg days. Leg and back are my 2 favourite days. Then chest. I HATE HATE HATE arms.
If I didn't feel like this at the end of the workout (or at least ache) I would have felt like it was a waste of time!
BB x
Hehe, me too. :D
Can I join the leg ache gang please? My thighs are aching from my first outdoor run in months on Tuesday. They were OK yesterday, but it's set in today. I'll be doing lunges, squats and other crazy things later, followed by another run tomorrow morning as I'm currently using up the hols I rolled over from last year (and revising for an exam). Then I have Pump & Max on Saturday morning. No rest for the wicked :p
Poppycock!
I can't stand those ladies who are done to the nines in the gym :/
You are supposed to sweat and look disgusting... its part of the course!
How some of them can not tie their hair back aswell is beyond me! Let alone 'work out' together... I am insatiably unsocialble (sp?) at the gym. Can't wait/hold a conversation for anyone.
Not in classes though - I talk to people then! ;)
BB x
I see some people (mostly women but not all) and they aren't sweating, I can't hear their breathing and not even slighty red in the face! These people realyl are kidding themselves.
Arggh! Body Combat had a cover teacher and bless her she did her best and said that she hadn't done it for ages, but I wish they could just call us to let us know :(
Don't really like leaving class mid-session, but feel like I had 35% workout instead of 100%, plus I brought my friend along who wasn't grabbed.
Will have to run a bit later before Body Pump - ooo nice and sweaty :D
BB x
Ditto! :D Did 180 squats for 3 the other day as my 5th set, damn it felt goood! :D I always take about 90mins to do leg days as I really hammer them hard. Love love love leg days. Leg and back are my 2 favourite days. Then chest. I HATE HATE HATE arms.
Hi Will,
What sort of routine do you do on your "leg days"? Particularly for working hamstrings/calves as I have difficulty isolating them.
Im currently trying to get my shooting power back and reckon a bit of gym work should have me belting in 30-yarders in again :evil:
Speaking of which, playing 3 times in 3 days this week- I won't be able to walk by Saturday!
Hi Will,
What sort of routine do you do on your "leg days"? Particularly for working hamstrings/calves as I have difficulty isolating them.
Im currently trying to get my shooting power back and reckon a bit of gym work should have me belting in 30-yarders in again :evil:
Speaking of which, playing 3 times in 3 days this week- I won't be able to walk by Saturday!
Hi mate,
Hamstrings are pretty easy to hit. Stiff/Straight leg deadlifts hits them hard, as do Romanian Deadlifts. Split squats are great too. To a certain extent reqgular squats work too and lunges, but they are more quad focused. You can do hamstring curls but I don't like them.
Calves are a stubborn beast, what I do is have a barbell on your back as per a squat with some decent weight and step onto a step with 1/2 your foot and do calf raises like that - or if you have a calf raise machine use that for a superset. Other than that calves get hit but not isolated doing other exercises.
Cheers Big man:thumbup: Though I've discovered the hard way that if an exercise has "Romanian" or "Russian" in its name it will generally hurt!!
Piggymon
21-02-2009, 07:37
Pain is good :evil:
Indeed! We did 21 second squats today. 10 seconds lowering into the squat. Hold at the bottom for 10 seconds and power up for 1. Ouch!!!!! Good though :D
Pain: "Weakness leaving the body" ;)
My strength is going through the roof.
Benching over 150kg, Squats I've managed 180 for 3 with ease (posted it on FB), and DL I pulled up 220kg a couple of times as if it were nothing. I'm feeling beastly! Getting there anyway - might match the face soon! :D
It took 5 people to get me on the ground in rugby today, and I scored a blinding try (somewhat winded the poor ol' full back :o ) and was just beastly. We lost, but not for lack of trying. I'm almost hulk-like.
Some great lifts there will :)
I won't list mine as they're **** ;D I'm steadily improving week by week though so hope to be getting somewhere respectable in a couple of months time.
I'm getting there. Slowly. :)
Piggymon
23-02-2009, 22:35
My shoulders are coming on very well.. I shoulder pressed the 7kg DBs tonight and I'm going to put them up next week I think.
10kgs in a month's time babeh !!! :D
Nice :cool: With or without the backrest?
Piggymon
23-02-2009, 22:50
With :)
Cool - really isolates them then. That's what 1/5th of your bodyweight? Which is pretty impressive tbh.
Piggymon
23-02-2009, 23:03
I R strong piggeh !! ;D
I'm getting there, making good progress and training with Jamie is really helping :)
Keep meaning to ask, do you want to come along to this :-
http://www.bodypowerexpo.co.uk/
Oh might be quite interesting. You going?
Piggymon
24-02-2009, 08:22
Oh yes ! .. James off MT is running it :)
So I tried a new class last wednesday - a 30 minute "core blitz".
I'm not convinced of it yet - the instructor Gareth didn't seem 100% sure on how he wanted to progress with the class; there was an older woman in the group who couldn't kneel or lay on her back so the instructor was having to give her one sort of exercise and then give me and the other girl attending a different sort of exercise.
I'm not sure I was doing some of the exercises right - he was saying it should work one muscle and I was getting aches in different places. The woman doing the other exercises needed more help and supervision and most of the exercises involved the instructor helping her so I was unable to ask for more guidance...I didn't want to ask for more help :/
It felt more like I was intruding on someone else's one-to-one session rather than attending a class.
I did mention to Gareth after the session that I felt I hadn't been very good and that I hadn't really got as much out of the session as I had hoped. He assured me that a lot of it was practice and perfecting the moves.
Not sure how I'm meant to perfect the move without the instructors input :/
I may give the class another try next week - we'll see.
Erm... I was in a rush this morning and managed to bring in a pair of trainer - yay!
Except one shoe each from two pairs :/
Still at least I have a left and a right :D should I risk getting the P taken out of me at the gym? Tbh I dooubt anyone would notice!
BB x
;D You plonker. Just go and pretend you've not even noticed.
This weeks class was a bit better than last so I'm glad I went. The older woman decided not to come which allowed Gareth to be able to focus on the whole class rather than just her. Unfortunately he had been left alone so was trying to answer the phone, keep an eye on other members, show someone round who had randomly dropped in as well as do the class.
I did tell him I thought this week had been better than last and he said that he was glad and hoped next week would be more organised.
Piggymon
18-03-2009, 08:22
My shoulders are coming on very well.. I shoulder pressed the 7kg DBs tonight and I'm going to put them up next week I think.
10kgs in a month's time babeh !!! :D
Pressed 9Kgs on Monday :cool:
Flippin' 'eck Piggy, that's awesome. Well done!!! I find the shoulder press one of the hardest weights to take up. Managed to go up by 1/2kg tonight though :D
Piggymon
23-03-2009, 21:25
Thanks Kate, I've always had quite weak shoulders so I'm chuffed :D
I was going to do the 8s but couldn't find the damn dumbells so I thought I'd give the 9s a go and surprised myself \o/
Stan_Lite
24-03-2009, 20:20
So, this is what a proper upper body workout feels like - I can hardly type :D
Still not getting a proper workout on my chest and back yet as my weedy arms give in long before my chest or back get going. Early days yet though, I'm sure the strength will come eventually.
Flipin' 'eck, I really am struggling to type :shocked:
Piggymon
24-03-2009, 22:10
hehe ! Great isn't it Stan ! .. Wait until Thursday ;)
Nice one Stan ;D
To quote the big man....Pain is just weakness leaving the body :D
Stan_Lite
25-03-2009, 06:02
Nice one Stan ;D
To quote the big man....Pain is just weakness leaving the body :D
There was a lot of weakness leaving this old body last night, I can tell you :p
Since this thread is about your routines, I thought I'd better post the upper body routine which rendered me incapable of typing last night.
The free weights in the gym on the rig are in kgs and the dumbbells are in lbs - which can be a little confusing. I also have to shuffle things about a bit as there is only one 20lbs dumbbell so any exercises where two dumbbells are required, I have to skip 20lbs.
CHEST
Bench press:
12x30kg
10x35kg
8x40kg
6x50kg
12x40kg
Followed immediately by,
Dumbbell flyes:
12x25lbs
SHOULDERS
Dumbbell press:
12x15lbs
10x25lbs
8x30lbs
6x35lbs
12x25lbs
Followed immediately by,
Reverse flyes:
12x25lbs
BACK
Two arm dumbbell rows:
12x35lbs
10x40lbs
8x45lbs
6x50lbs
12x40lbs
Followed immediately by,
Barbell good mornings:
12x40kg
TRICEPS
Close grip bench presses:
12x20kg
10x25kg
8x30kg
6x40kg
12x30kg
Followed immediately by,
Triceps kickbacks:
12x30lbs
BICEPS
Alternate dumbbell curls:
12x30lbs
10x35lbs
8x40lbs
6x50lbs
12x40lbs
Followed immediately by,
Concentration curls:
12x20lbs
The weights aren't particularly impressive but that's not important. The important thing is that the above routine maxed me out and made me work very hard - that's what will build the strength. The point of this programme I'm following is to turn a weak flabby body into a lean, strong, fit body.
Last night, I could really feel my triceps burn while doing the kickbacks and by the time I got to the concentration curls at the very end, I was in some distress.
Today my triceps and shoulders are a bit achy but everything else seems fine (at the moment).
This is the third time I've done upper body since starting the programme but last night was the first time I pretty much nailed all the weights - I was still finding my limits on the previous two sessions - I've bloody well found them now ;)
Tonight is HIIT. I'll post my routine for that tomorrow. Tomorrow night is lower body weights and I will do likewise with that.
Nice one Stan ;D
To quote the big man....Pain is just weakness leaving the body :D
It is indeed! :evil::evil: ;D
Stan - that's a lot of volume. I approve! :cool:
Stan_Lite
25-03-2009, 09:53
Stan - that's a lot of volume. I approve! :cool:
Thank you kind sir. From someone as experienced as yourself, that's praise indeed :)
If you have any advice on effective exercises, I'd be more than happy to take your advice on board. I'm going by what the BFL programme suggests and what I've read on t'interweb but personal advice from an experienced body-builder who is also a personal friend would be very valuable indeed.
Thank you kind sir. From someone as experienced as yourself, that's praise indeed :)
If you have any advice on effective exercises, I'd be more than happy to take your advice on board. I'm going by what the BFL programme suggests and what I've read on t'interweb but personal advice from an experienced body-builder who is also a personal friend would be very valuable indeed.
Well if you work it out (I did :o) you moved 6415.454545Kg - so effectively over 6.4Tonnes! Not to be sniffed at at all! That's the equivalent of a large male elephant, over 5 cars, and over 90 people! Nice figures if you ask me :)
The BFL is a good start as long as you vary the exercises enough to make it worth while. It's quite good as it does a pyramid work out with a drop set which is a fantastic way to train. You can get to all sorts of training routine, such as super sets, drop sets, inverse pyramids, 5x5, full body etc... I'd give the BFL a good couple of months to get you back into the habit of lifting weights and let your body cope with the shock it will receive. Your body will be surging with lots of extra hormones and unfortunately though maybe less testosterone that you would have had in your late teens (sucks :(). However the increase in effort will develop muscle no matter what, and along with restructuring your diet your body composition will improve.
Take some fish oils regularly they're fantastic at helping your body composition.. in fact some of the benefits include:
* Increases fat burning
* Decreases fat storage
* Increases insulin sensitivity
* Maintains healthy joints
* Reduces levels of excess cortisol
* Dramatically improves health
That along side the benefits cinnamon have over sugar - you'll be laughing! :D
Stan_Lite
25-03-2009, 12:07
Thanks Will.
The BFL programme lasts for 12 weeks so I'll stick with that until the end and see what I want to do after that. I'll have a look for alternative exercises when I have more time (and a better interweb connection) to vary things a bit - although I'm quite restricted as far as the rig gym goes.
I plan on getting some fish oils when I order my protein and oats when I get home and I love cinnamon, so I'll be having that on everything :D
Stan_Lite
26-03-2009, 06:54
As promised, my HIIT cardio routine:
Warm up - 2 minutes at level 5
Then 3 sets of the following
Level 6 - 1 minute
Level 7 - 1 minute
Level 8 - 1 minute
Level 9 - 1 minute
and then the last set is the same as above with 1 minute of level 10 tacked on to the end, followed by 1 minute at level 5 to cool down.
Intensity level 5 is what's termed as "active rest" i.e. plodding along. Level 10 is "flat out", "sprint for the finish" effort. Levels 6,7,8 and 9 are, obviously, stages in between.
I do this on the rowing machine in the gym on the rig. I have it on maximum resistance (I'm not sure it works all that well - doesn't feel like much resistance). Level 5 is 28-30 spm (strokes per minute), level 6 is 30-32 spm, level 7 is 32-34 spm, level 8 is 34-36 spm, level 9 is 36-38 spm and level 10 is however fast I can manage - usually around 40-42 spm, occasionally touching on 43.
The session lasts for 20 minutes but is supposed to be more effective than an hour of "normal" cardio. I really enjoy this exercise, it is very intense and the pace changes keep it from getting dull like plodding along would do. I always feel knackered but satisfied after a session.
When I'm at home, I'll be using the exercise bike I've bought or, once I'm a bit fitter, I'll be running :shocked:
HIIT is good, but boy it's hard work! However it's a great way of losing fat but keeping your muscle mass. Keep it up Stan it's brilliant!
Stan_Lite
26-03-2009, 11:53
HIIT is good, but boy it's hard work! However it's a great way of losing fat but keeping your muscle mass. Keep it up Stan it's brilliant!
The fact that I'm enjoying working so hard is a measure of the determination I have to succeed this time - that's what I've been lacking in previous attempts to lose weight and get fit. In the past, if I encountered anything even remotely as hard work as the regime I have now, I'd have given up long ago - this time I'm enjoying it. I get to the last bit of the HIIT and I'm already knackered but I have the last level 10 bit to do and I grit my teeth and dig in and get it done. I must get a video of it sometime, my face must be a real picture :D
I don't know what's different this time but I'm happy it's there. If I keep this up long enough, exercise and good nutrition will become a way of life instead of a means to an end - it's already starting to become routine. I don't really think about it now, I just get my gear on and head down to the gym at 20:00 without a second thought. At mealtimes, I walk past the dessert cabinet and don't even consider having one, I grab a couple of pieces of fruit instead.
I really appreciate the encouragement and advice I've received from yourself and from others since I started, it's really helped me a lot. Thanks to you all :hugs:
:weights:
Well one of the reasons you feel more motivated and happy will be the dopamine and seratonin releases your body will pep you up after a hard work out and motivate you to do more - or at least it does in my case. So it's a win win situation really. :)
You're right it does become part of a routine - and once you're used to it it makes it a lot easier to stick to. Remember after a couple of months to take a break, heck even after 6 weeks, just take it easy for a week and then get back to it, your body will still need the rest. :)
Stan_Lite
28-03-2009, 12:37
Well one of the reasons you feel more motivated and happy will be the dopamine and seratonin releases your body will pep you up after a hard work out and motivate you to do more - or at least it does in my case. So it's a win win situation really. :)
Blimey, there must have been loads of dopamine and serotonin floating around me after my HIIT session last night - I was singing and dancing in the shower afterwards - I never sing in the shower and certainly don't dance either :shocked:
Last nights session was brilliant. Instead of keeping each level in the middle of the range, I kept it at the upper end (i.e. for level 7, instead of 33spm which is in the middle of my 32-34 range, I tried to keep it at 34spm). I expected to be spent by the time I got to the level 10 bit at the end but instead, I managed to keep it fairly steady around 43-44spm and hovered on 45spm for a while (instead of 40-42, hovering on 43). I was really pleased with last nights session.
Anyway, I forgot to post my lower body weights routine yesterday, so here it is a day later than scheduled.
Quads
Barbell squats:
12x20kg
10x25kg
8x30kg
6x40kg
12x30kg
Followed immediately by
Leg extensions:
12x30kg
Hamstrings
Dumbbell lunges:
12x35lbs
10x40lbs
8x45lbs
6x50lbs
12x40lbs
Followed immediately by
Lying leg curls:
12x30kg
Calves
Rocking barbell calf raises:
12x30kg
10x35kg
8x40kg
6x50kg
12x40kg
Followed immediately by
Standing heel raises:
12x40kg
Abs
Floor crunches:
12
10
8
6
12
Followed immediately by
Reverse crunches:
12
I'm not entirely happy with some of this routine. Due to the lack of a squat rack (or anything I can use to improvise) the squats and heel/calf raises are limited to whatever weight I can hoik over my head onto my shoulders - which, at the moment, is considerably lower than I can manage for these exercises. Any suggestions as to alternatives would be handy. I should manage these at home as I can improvise but I can't on the rig.
Also, I'm not satisfied with the lunges, I can't feel them doing my hamstrings any good at all but I did feel the leg curls (blimey, did I feel them) so I think I'll swap those around.
Piggymon
28-03-2009, 14:00
Watch your form on the lunges, if you don't get it right you won't feel it.
Easiest way of getting it right is by creating a right angle. Get on the floor with one leg in front and one behind, get the positioning so you have a right angle and then push up and start lunging. Your front knee shouldn't be any further forward than your foot.
With the squats, what length is the bar ?
If it's longer you can stand it up on one end, lean over a little and rest it on your shoulders and then heave it over to standing position. You still can't go as heavy as if you were using a squat rack because you need to watch your back but you should be able to go a little heavier then trying to lift it onto your shoulders.
You can also try front squats... you don't need as much weight for them.
http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html
Stan_Lite
28-03-2009, 14:45
Watch your form on the lunges, if you don't get it right you won't feel it.
Easiest way of getting it right is by creating a right angle. Get on the floor with one leg in front and one behind, get the positioning so you have a right angle and then push up and start lunging. Your front knee shouldn't be any further forward than your foot.
I'll try them again and concentrate on my form and see if it helps.
With the squats, what length is the bar ?
If it's longer you can stand it up on one end, lean over a little and rest it on your shoulders and then heave it over to standing position. You still can't go as heavy as if you were using a squat rack because you need to watch your back but you should be able to go a little heavier then trying to lift it onto your shoulders.
Good tip :thumbup: There's a long bar on the rig. I've been using the short bar because it's more manageable but I'll try that with the long bar and see if I can get a bit more weight on.
You can also try front squats... you don't need as much weight for them.
http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html
I'll give these a try too.
Thanks for the advice Piggy :)
Piggymon
28-03-2009, 14:58
I'll have a look at your lunge form when I see you next if you like ? :)
Stan_Lite
28-03-2009, 15:06
I'll have a look at your lunge form when I see you next if you like ? :)
That'd be cool, I'd appreciate a bit of help on form - I only have the videos and stuff I find on t'interweb to go by, a bit of personal input would be most helpful :)
Piggymon
28-03-2009, 15:09
You're on ! ;) :D
Just a little update from me....still training twice a week with the weights and it's coming on nicely. Got a dodgy tendon on my right wrist so have to be a little careful, but I'm steadily progressing as the weeks go by :)
I'm already starting to see and feel my muscles change (good old beginners gains) although it is only slight so I doubt it's noticeable to anybody else.
Overall.....I'm happy :)
Very pleased with my wrist and grip strength now and also my core strength as I'm controlling my mounts and dismounts a lot better although I still want to slow them down more.
http://www.youtube.com/watch?v=BoqdxStxdVg
Piggymon
11-05-2009, 20:46
90kg leg press tonight ... oh yeah ! :cool:
Is that 1.5x bodyweight?! If so that's damned good!! :cool: You're a bit of a monster now aren't you?! :eek: :D
Piggymon
11-05-2009, 21:30
I weigh 53 kilos so not tooooo far off double :D
I'll be doing 100K by the end of the month RAAAAAH ! \o/
I weigh 53 kilos so not tooooo far off double :D
I'll be doing 100K by the end of the month RAAAAAH ! \o/
:cool: You little beast you! :D
I love leg press I use it as a post squat kill-me-hard :D
I wanna do 5x bodyweight though :o
Stan_Lite
11-05-2009, 21:49
I used to be able to leg press over 3x my bodyweight. When I weighed about 75kg (many many years ago) I could leg press 250kg. I doubt very much if I could get anywhere near that now.
If you think about it it's pretty impressive Stan. :)
I know these weights aren't that impressive...but they're my best so far and not bad considering the amount I train. Upped my squats to 90kg, leg press 120kg, deadlift 80kg, all for 3x8. I'm pleased with my steady progress so far :)
It's not about the weight you shift it's about how you shift them. Frankly I would guess your technique is better than most out there, and you're probably achieving much more out of your lifts than most. I leave my ego at home when I train, sure I'm lifting bigger weights now on average, but it's taken me 3 years to get this far. I'm doing a lot RC / AC joint exercises as my shoulders are ****ed, and I think I'm the only one in my gym using the 2kg dumbells!! However, I really don't give a **** as everybody knows what I'm about. :)
Considering your weight Des, those weights are very significant. IMO anything that you can do equivalent to bodyweight shows an above average strength. Think about it, you're pushing/pulling more than your weight. It's quite an achievement. That's where people like me are at a disadvantge as I'm knocking on around 100kg for me to do the same weights as you I need to get my strength up considerably more as unfortunately weight != strength.
Yeah, I know what you're saying :) Sometimes I look at the figures and they look a little low but it doesn't bother me really. I train for me and I know I'm doing my best 99% of the time. Mind you, on my third set of squats I'm glad I was in a rack...thought I was going to fold in half near the end ;D
Yeah squats will do that to you! :D
It hurts like hell at the time....but I love it :cool:
I really need to come down and train with you two one weekend.
Admiral Huddy
12-05-2009, 14:27
I have one word to say :
"Watch your Knees"
Actually that's three - they will over time start to pay the price for squating and pressing !
I disagree if you take good care to perform good form below parallel squats, pushing with no lateral movement and push straight through the leg you shouldn't suffer from problems. Problems happen when people do things wrong.
Admiral Huddy
12-05-2009, 15:56
Correct but in this case I'm going to disagree because the knee is the joint that supports the movement, good form or not. Over time it does wear the tissues and the ligiment become strained. Mine is due to years worth of running and leg work when i was younger. It's quite painfull and sometimes i can't even climb the stairs. That said, I'm on the mend and I'm nearly back to good. All I'm saying is becareful.. they have to last you a life time.
I agree about being careful, but the problem is that a lot of people don't do it right. Going down to just above parallel puts more pressure on your knee than going below parallel for example. Bowing out your legs/knees to cope with the extra weight to give more "strength" is counter productive. If you do a lot of stabiliser work and behave you should minimise your knee issues.
Piggymon
12-05-2009, 18:35
I really need to come down and train with you two one weekend.
Yes you do !
All weights stayed the same this week but I did put leg press up another 10kg. Reckon I'll up my squats by 5kg on my last set next week and see how I go :)
Other than actual squats are there any exercises I can do which will help make the squats not kill my thighs and knees as much? :p Dale has us doing a "set" which is; 30 seconds hold (thighs must be parallel to the floor - he has a stick to balance across thighs to make sure), 10 slow, hold for 15 seconds, 10 fast, hold for 15 seconds, 10 with a jump, hold for 30 seconds, collapse...I mean "shake it off", and I can't get through the whole set
Just keep at it Sam. Your body will soon adapt.
Come July I shall be giving this program a go (Advanced GVT):
http://www.tmuscle.com/free_online_article/sports_body_training_performance/advanced_german_volume_training
So it's 10sets of 5 reps. It's going to be nauseatingly difficult, but I'm up for it. They claim you can gain up to 8-10lbs of lean muscle tissue which I can believe it you work out the volume and intensity of each work out. I may have to modify a few of the exercises to suit my gym's equipment - but very much looking forward to it.
It's a 55-day program - 4 exercises per session, 2 muscle groups each time. It's going to be hardcore and I can't wait! :D
Piggymon
24-06-2009, 20:58
Jesus wept Will ! ... That looks hardcore ;D Good luck !
I'm going to be getting a new programe in August to sort my off season bulk out .. I'm a little scared but excited \o/
I'm typing it up on excel now - I'm getting scared!! ;D
Piggymon
24-06-2009, 22:02
Keep updating ! Will be interesting to see how you get on :)
Well I start next week.
Just need to modify some of the exercises as I can't do some of them in my gym, but it's going to be hard!!!
Had a gym review last night and told the guy I'd done enough cardio and wanted to start adding a bit of muscle. Now have a brand new routine staggered for the next six weeks before it's reviewed again. Told him I'd only be interested in getting up to around 70KG at first and he assured me that would be tough enough!
Gah! Me armies! It's surprising how difficult press-ups are after three sets of bench presses and three of incline dumbbell presses!
Piggymon
02-07-2009, 21:49
We've got our upper routine tomorrow .. always fun afterwards ;D
Oh wow. GVT is killing me. I love it. My hunger has increased, my urge to eat everything in front of my has increased, and my pain and destruction at the gym has increased. It's going to be a very very good programme, but painful!
I'm in heaven now! :D
semi-pro waster
10-07-2009, 18:44
Jesus wept Will ! ... That looks hardcore ;D Good luck !
Just for someone watching there's no doubt it's hardcore, quite amusing for me mind since I'm not the one doing it. ;D
At the moment I'm doing a 5x5 programme that Will suggested, nothing very impressive in weight terms but I'm just trying to get the form right first and then I should be able to up the weights safely. I'm enjoying being back in the gym regularly though and having a proper focus this time - slightly missing the badminton and climbing that I used to do but I'm sure I can sort them out at some point.
This last week I've done nothing but walk. Discovered I need to spend more time on the stepper (next holiday - Holland :p ) but semi pleased with my stamina (why is it walking on marble kills my feet/legs more than cobbles?)
Of course this means my first visit back to the gym in days will be my kickboxing class - I'm going to die!!! ;D
Piggymon
27-07-2009, 22:19
Well I've been to see the Nutritionist and got my diet all sorted - going to drop more fat and then going on a lean bulk in preparation for next year.
Going to be sticking to 4x 45mins morning cardio as well as one HIIT session a week.
I'm also going to be doing a 4 way weights split with volooooome training .. 50 sets a session ARGH !!
Volume training rocks! I'm in constant pain, it's great! :D
50 sets or 50 reps?! :eek:
Piggymon
28-07-2009, 07:15
I'm sure he said 50 sets, I'm hoping I misheard him ;D
Good luck if not! ;D ;D ;D
CaptRugWash
28-07-2009, 13:00
10 minutes on Cross trainer to warmup
12x 20KG Front raise squats (3 sets)
12x 10KG Push & Pull on cable machine (3 sets each side)
12x 10KG Push ups on dumbell, then chest press one at a time whilst staying in press up position (3 sets)
12x ?KG Lunch and curl dumbells (3 sets)
1 minute Oblique plank (left and right side)
1 minute plank
5x attempts at 120M in 20 seconds with 30 second rest on rowing machine (KILLS YOU!)
Series of stretches (focusing in the Achilles tendon which is crazy tight), then 10 minutes on an exercise bike, starting slowly, to warm up.
3 sets of all of these, #s are grouped together, going from one to the next with a short break between.
#15xSeated Row, 60lbs
#15xPress Ups
15xLeg Extensions, 60lbs
15xSquats - 80lbs
#1 minute isometric for lower back, 15lbs. (arms out stretched holding pulley line supporting weight, standing sideways to weight, repeat for both sides)
#1 minute plank
#15 sit ups
15x 50lb barbell lifts (from knees to waist, using only lower back muscles)
15x Weight assisted pull ups 125lbs
15x Weight assisted dips 125lbs
Usually fit in a few sessions on shoulder/arms machines whilst I'm waiting for equipment to be free.
Lana noticed yesterday, I've actually got triceps now!
After looking at some recently taken pictures of me I've noticed that I'm more of a fatty than I thought.
Unfortunately I can't really afford a gym membership :( So I was wondering if any of you wonderful fit type peeps could give me an idea of some things I could do at home that would help me along to some sort of fitness and some muscles too if that's possible with this withered old specimen :p :)
Many thanks in advance for any help offered.
semi-pro waster
05-08-2009, 21:08
Calisthenics are bodyweight exercises so you generally require little or no exercise, a couple of possible sites to find ideas are eHow (http://www.ehow.com/videos-on_241_calisthenics-exercises.html) and myFit (http://www.myfit.ca/exercisedatabase/search.asp?muscle=Calisthenics&type=Exercises&equipment=yes). I'm not an expert and not promising that these are all useful but it is a start and gives you some options.
Depending on the amount of space you've got you might also want to consider seeing if you can pick up some secondhand weights cheaply from someone who is disillusioned with the process.
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