Your Gym Routine

[Piggymon]

21's .. NICE !

Got them tomorrow \o/

[Will]

Originally Posted by SCM

I'm 5 9" ish and always been more a footballer/golfer build so strong legs and not a lot of excess weight carried. I added weight all over but my legs and arms kept similar size to what they were and most of the weight went to my torso/stomach region. My dad put on weight as well recently and it went straight to his stomach area as well, so looks like a family trait there for where the weight goes

I was up at 15 stone 7lbs a few years back but got down to just under 14 now which for my frame still looks heavy in places.

SCM

That's the weight I'm aiming for (15,7) - nearly there really, whilst keeping my BF around 12% or less.

IT takes time to shift stubborn weight I'm sure you'll do it, but as you say it seems you have an unlucky genetic trait! Keep it up, you've done really well so far

Originally Posted by Takhisis

With all this talk of waists I decided to check out my measurements - I still have a fat arse which pushes my hip measurement up (I used this as a guide where to measure) but its about 6 inches smaller than it was if not a bit more

That's fantastic progress... I have a big sticky out arse, but that's because I have quite a curved spine... so don't worry about it!

Originally Posted by camerajuan

Thanx mate. I'm not really as into the weights as I am the track so its good going from where I'm standing. I'm jus shy of 5'10, weigh 11st 8lbs, 39" chest and (ready for this) 29" waist!

I'm not big built at all, the squats stats come from all the track & sand dune training I imagine. I can leg press nearly half a ton somehow. 3 weeks of 21s with a barbell before I head off to Bulgaria should sort the arms out.

Yeah 21s rock - they're hardcore though. I do them with an oly bar and 7.5k on each side. On the 4th set you really struggle to complete them - great pump though

29" waist! nice! Would you say you're more ectomorphic? Sounds like you've got a great physique Leg press is awesome for impressive figures. I had a couple of friends sit on the top of the machine with 350kg on it It's not as good for getting a pump as squats, but it's easy to showboat. Being a sprinter though it's all about power in the legs, and leg press is great for that explosive power you need I suppose. I'm more into size gain (As well as strength gain) however I reckon in spite of the size difference you'd cane me on most leg work outs!

Originally Posted by Piggymon

21's .. NICE !

Got them tomorrow \o/

Rrraaaaaaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrrrhhhhhhhhh hhhhhhhhhhhhh


I LOVE your gym... I want to come over more and use the big weights!!!!

[camerajuan]

Originally Posted by Will

Yeah 21s rock - they're hardcore though. I do them with an oly bar and 7.5k on each side. On the 4th set you really struggle to complete them - great pump though

29" waist! nice! Would you say you're more ectomorphic? Sounds like you've got a great physique Leg press is awesome for impressive figures. I had a couple of friends sit on the top of the machine with 350kg on it It's not as good for getting a pump as squats, but it's easy to showboat. Being a sprinter though it's all about power in the legs, and leg press is great for that explosive power you need I suppose. I'm more into size gain (As well as strength gain) however I reckon in spite of the size difference you'd cane me on most leg work outs!

I love my 21s. Keep it low 5k each side for first 2 sets & 7.5/10k 3rd set, same oly bar, suits me better for some reason.

I had a 30" waist from age 13/14 until last year & I went to Romania for a week. 45degree heat, regular meals of a high fibre count & altitude training dropped me to 28". Because of my size people get freeeeeeked out when I lift, they just don't expect it. I lift tiles & flooring all day at work also so thats bound to help. Jumping over cars is also a bonus!

As for my physique - ask Paula!

[Piggymon]

Originally Posted by Will

Rrraaaaaaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrrrhhhhhhhhh hhhhhhhhhhhhh


I LOVE your gym... I want to come over more and use the big weights!!!!

Anytime you want to come and play you'd be welcome !

[Will]

Originally Posted by Piggymon

Anytime you want to come and play you'd be welcome !

\o/

I can spot you close and personally again

[SCM]

Originally Posted by Will

IT takes time to shift stubborn weight I'm sure you'll do it, but as you say it seems you have an unlucky genetic trait! Keep it up, you've done really well so far

Thanks although the weight loss method that got me to 14 stone isnt one of the best, losing loads of weight due to depression is not something i would recommend to anyone lol

The remaining stubborn stuff i will work on with exercise, better diet and being far nicer to my body that in the past.

SCM

[Will]

We have a guy at our gym called Samson Oni who's a high jumper. Very slim but muscular only about 75kg @ 6'2" - but massively strong powerful legs.

Other than the height I'm imagining you to be similar.

[Will]

Excessive fat below the belly button is excessive cortisol, love handles are owing to insulin, and thighs, chest and hams are owing to and oestrogen imbalance. If you look into addressing those issues they'll help.

[Will]

Originally Posted by Will

Excessive fat below the belly button is excessive cortisol, love handles are owing to insulin, and thighs, chest and hams are owing to and oestrogen imbalance. If you look into addressing those issues they'll help.

Following on from that a good way of lowering the fat around the hips, legs and chest believe it or not (oh and the bum) is as follows and is all due to oestrogens (there numerous oestrogens) imbalance:

Must Supplement to help:
Take DIM (http://www.dimfaq.com/site/toc.htm). The lower limbs on ladies is estrogen dominated but affects men too believe it or not.

Specific Exercises:
6 sessions of Lunges (BWx12 reps, then add DBs), then 6 sessions of Split Squats (3-4 secs eccentric, BW first then DBs), then repeat like that.

Lunges will hit the lower glutes more, and Splits will hit the inner thighs more (plus the rest of the legs, but the 2 aforementioned areas are the top ones).

Other Exercises:
ATG Front & Back Squats, RDLs.



I'm sure Roberta will have some comments/suggestions. What do the girls think of that? I asked some friends at the gym what their other halves did exercise wise to hit "trouble" spots which I know a lot of ladies seem to have issues with.

Please don't take this comment as anything but advice it doesn't imply I mean anything - just trying to help.

Similarly with the love handle and bellow the belly button fat is insulin/cortisol affected so taking supplements which counter act those two will help, and that's for men especially.

[SCM]

Or in my case it was more lazy sod syndrome and not exercising enough after previous sports injuries or illness, sucession of ankle issues, knee injury and the evil infection in my left elbow as per MBs recent experience. As i can easily maintain my weight through diet only just got to hit gym from next week again to get fitter.

SCM