The new improved fitness thread

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Re: The new improved fitness thread

Postby Kwacky » 10 Jan 2018, 14:39

Stonesie wrote:Another pt session today and im fecked. Really need to start learning what all these exercises are called...


Ask your PT for a copy of the plan.
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Re: The new improved fitness thread

Postby Stonesie » 10 Jan 2018, 22:38

We kinda just wing it in the PT sessions to keep it different and interesting but I do have a program to follow while i'm not under supervision.. Due a new one of those next week.
5 minuets of rowing machine to warm up.
There was the barbell in a hinged cup + 10Kg while lunging then push it up and back down slow and controlled then straight to shoulder press with a 20Kg barbell. 8 of each x 4 sets.

Standing dumbell fly, 8Kg, 10 then straight to 20kg barbell curl x10 then standing Row x8 with the 15kg bar into 8 throws with the 15kg slam ball... 3 set's of all that.

Then on to the machines for Tricep push downs at 40kg 3 x10 and bicep curls up to my max of about 40kg, then 5x 45kg, assistance to lift then lower as slowly as I could manage.
Lots of stretching, and done.

Might have missed something out as that's all from memory and frantic googling to match pictures to names.
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Re: The new improved fitness thread

Postby Kwacky » 11 Jan 2018, 23:55

Big back session tonight with my PT. New PB on upright row. A good mix of big weights and isolation exercises.

I'm starting to see some improvements.
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Re: The new improved fitness thread

Postby Itchy » 12 Jan 2018, 16:25

My back has been playing up again so I went to see the physio the other day.

He told me, with pursed lips that my lower abs are protruding.
Which was a sugar-coated way of saying I'm fat and have weak abs! :D ;(

Anyway, all the work I've been doing to strengthen my back is great, but without any meaningful ab work to counteract it, I'm essentially hurting myself more!

I now have an ab program to follow!!!
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Re: The new improved fitness thread

Postby Stonesie » 12 Jan 2018, 18:02

I skipped today, feeling like ive got a lead hat on and nothing is shifting it so tomorrow it is.


New program to follow too, it starts with a 2000m row and 2000 steps on the never-ending staircase... Thats the warm-up.
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Re: The new improved fitness thread

Postby Kwacky » 13 Jan 2018, 21:52

Fat test tomorrow. So I'm eating pizza and drinking beer.
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Re: The new improved fitness thread

Postby Stonesie » 13 Jan 2018, 22:35

Another hour and a bit in the gym today, and sticking to doing some press ups every day seems to be doing something.

Starting the new weekly programs on Monday, actually looking forward to it.
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Re: The new improved fitness thread

Postby Kwacky » 14 Jan 2018, 13:47

I've had my stats taken. Not as bad as I had feared. i know that my fat has gone up as I've not been doing cardio since I damaged my hand,

The initial goal is 80% lean muscle and 80kg weight. I'm 83.5 at present, not 8.35. Once I've hit those I'll start to look at long term targets.

Image
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Re: The new improved fitness thread

Postby D6Nutz » 14 Jan 2018, 18:17

10 tough trail miles today, nearly 1500 ft of elevation (sweat)
You never really learn to swear until you learn to drive.

If everything seems under control, you're not going fast enough - Mario Andretti
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Re: The new improved fitness thread

Postby Stonesie » 15 Jan 2018, 22:55

Weigh in today and I have gained 1Kg after watching what I eat more carefully than ever and 4 gym sessions all over an hour... I don't get it.

Back to the gym tomorrow I think to start the week long program, we went over most of day 1 today but had to cut some parts out to make sure I was ok with some stuff for later in the week.

Day 1 stairmaster
Level 8+
2000 steps

Leg press
50 Reps Medium weight
30 REPS
10 REPS Med/Heavy weight

Hamstring CURL
50 reps
30 reps
10 reps

Hip abductor & adductor
15 REPS X2 ON EACH

spin bike -10 MINUTES
20 SEC SPRINT MAX
20 SEC REST 60 RPM

Day 2 is just a 20 min speed walk, I walk fast anyway so a walk to Halfords for some ring terminals should do it.
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Re: The new improved fitness thread

Postby D6Nutz » 15 Jan 2018, 22:58

Stonesie wrote:Weigh in today and I have gained 1Kg after watching what I eat more carefully than ever and 4 gym sessions all over an hour... I don't get it.
.


Muscle weighs more than fat! Simples.

Don't measure the gains on the scales, the mirror tells more truth.
You never really learn to swear until you learn to drive.

If everything seems under control, you're not going fast enough - Mario Andretti
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Re: The new improved fitness thread

Postby Stonesie » 15 Jan 2018, 23:11

Well I need a belt for my favourite jeans now so I will take that as a better indication... When I can get into my leathers without a fight then I will be happy :D
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Re: The new improved fitness thread

Postby Kwacky » 16 Jan 2018, 00:19

Muscle weighs the same at fat. Fat takes up more space for the same weight ;)
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Re: The new improved fitness thread

Postby Kwacky » 16 Jan 2018, 00:19

Hamstring stretches mixed in with circuit training. My legs are battered.
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Re: The new improved fitness thread

Postby Cav » 16 Jan 2018, 11:17

My knee is responding well to leg training.. I've been battling my ego and doing 35kg squats and 70kg leg press. My VMO is responding well which is good as this was my biggest muscle loss area
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Re: The new improved fitness thread

Postby Kwacky » 16 Jan 2018, 11:22

Take it slow. There's no point rushing now and paying for it later.
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Re: The new improved fitness thread

Postby Cav » 16 Jan 2018, 12:00

That's what I'm trying to do but it's difficult. I want to be going for PBs all the time and doing pistol-squat-jumps onto boxes.

I really want to get 'shredded' for my holiday and back to full fitness for the next football pre-season training.

Really tough making myself go slow when I never have done before - always been full steam ahead
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Re: The new improved fitness thread

Postby Kwacky » 16 Jan 2018, 12:14

If you want to get shredded have you thought about worrying less about size (sorry if that comes across the wrong way :D )
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Re: The new improved fitness thread

Postby Cav » 16 Jan 2018, 13:13

No you're exactly right... and wrong.

I have 2 main focuses - being 'shredded' and gaining back the strength in my legs.

The first focus revolves mostly around diet and calorie burn.

The second focus is about consistant progress of leg training sessions.

Size doesn't come into my targets besides making sure my proportions are okay :)
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Re: The new improved fitness thread

Postby D41 » 16 Jan 2018, 13:14

Kwacky wrote:Muscle weighs the same at fat. Fat takes up more space for the same weight ;)


Yep....when I was riding MTBs a lot I'd get smaller but stay the same weight, or even gain a bit.

Lately all I do is gain, and not in a good way...fcukin' old fattie.
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