The new improved fitness thread

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Re: The new improved fitness thread

Post by TriumphFan »

60 minutes of sparring and heavy pads.........I’m f***ed!!!

But it was good


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Re: The new improved fitness thread

Post by Kwacky »

I'm still doing the 5x5. It must be working at I feel like I've taken a battering.
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Re: The new improved fitness thread

Post by duke63 »

Well for the first time in at least 10 years, i can see 12 stone exactly on the scales.

A combination of watching what i eat but mainly upping the running and including trail running has paid dividends.

Its actually a good feeling not to see a belly sticking out when i wear a fitted shirt. :D
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Re: The new improved fitness thread

Post by Kwacky »

No one likes a show off :D

Good going mate, well done.

I still cant shift this bronchitis so I'm getting fatter by the day due to lack of exercise and comfort eating.
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Re: The new improved fitness thread

Post by D6Nutz »

Slowly getting back into the running properly and enjoying it. 10 miles at ceasers on Sunday and 5 miles of hills in the heat tonight.

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Re: The new improved fitness thread

Post by Stonesie »

I'm Slowly getting back into it after too long off, stomach is starting to flatten out and I am back up to 1700 steps on the stairmaster before a selection of weights on either upper or lower body.

It gave me some satisfaction to see a tight vested poser doing 80 kg on the leg press and blowing out of his arse, so I did 3 sets of 10 at that and with him watching , bumped it up to 100 for the last 2 sets, he said "F-kin-ell, you're stronger than you look" and walked off... I did pay for it the next day. And the day after :D

Had over a week off since that sorting out other issues and a cold but back at it tomorrow, some laugh at what I can do but just going to the gym is more than most of my colleagues do, they might stretch to Burger Jim on Silver street (lol)
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Re: The new improved fitness thread

Post by Kwacky »

It's too hot for exercise
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Re: The new improved fitness thread

Post by Itchy »

It was pretty uncomfortable doing the annual fitness test today. (sweat)

Now I'm officially old it wasn't too hard though.

But my wrist/hand is hurting. I think I did something to it in the gym last week. Hopefully nothing serious but it's a good excuse for a week off in this heat!
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Re: The new improved fitness thread

Post by kiwikrasher »

Itchy wrote:It was pretty uncomfortable doing the annual fitness test today. (sweat)

Now I'm officially old it wasn't too hard though.

But my wrist/hand is hurting. I think I did something to it in the gym last week. Hopefully nothing serious but it's a good excuse for a week off in this heat!
What’s your fitness test involve in the RAF Itchy? Ours was just a 2 mile run. Pass was 15 min (under 30) and F1 (highest rating) was 13 min. My slowest was a 12.10 and fastest was 11.20ish. I got out 1 day after my 30th so never got that extra minute for the oldies :D

The girls got a bit longer to complete, think an extra 30 sec, I ran it with a WAAF friend to get her a pass and ran the last 1/2 mile backwards yelling at her. I still technically passed (lol) but she did too and that was the aim.
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Re: The new improved fitness thread

Post by Itchy »

kiwikrasher wrote:
What’s your fitness test involve in the RAF Itchy?
It's pretty pathetic tbh, and now I've hit the big four-oh it's even easier.

Multi-Stage Fitness Test. Also known as the bleep test, participants complete 20 metre shuttles (one length of 20m, turn around, repeat) until they reach the required level.
My required standard? A mere level 8.3, which didn't worry me enough to do any running training beforehand. My legs felt heavier than I remember, but it was still okay. You're supposed to run to your best max effort, but y'know...

Press ups.
Start in the standard press up position. Go down until there is a 90 degree bend at the elbow, then back up. As many as you can in 1 minute. Can't rest in any other position than the start position.

My required level? Brace yourselves...

A staggering 17!!!

I did 40 before my wrist gave me too much gyp! Didn't have to, but couldn't let myself only do 17.


Sit ups.
Standard sit ups really, making sure fingers touch the temples at all times and elbows touch the tops of the knees when in the 'up' position.
As many as you can in a minute.

My required level? 26. Twenty-chuffing-six!!!
Couldn't sit at that, did 40.


The younger you are, the higher standard you have to reach, but it's still not Olympian levels of fitness required to pass it. Considering we're supposed to be a military fighting force, it's achievable by anyone with a modicum of general fitness and the right mindset.
Which makes it embarrassing when people fail it for no other reason than being a mess! I've seen fatties absolutely smash it because they know it's 80% in the mind. It's only running for about 10 minutes! I'll see if I can dig up some equivalents.




Still, passed though. Time for a cake!
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Re: The new improved fitness thread

Post by D6Nutz »

12 miles down the canal with the running club, followed by a fry up brunch..

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Re: The new improved fitness thread

Post by Blade »

Not me but doing some spring training with my lad.

Got some YouTube videos with sprint drills and conditioning for kids and he is loving it. He wants to get quicker for his football.
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Re: The new improved fitness thread

Post by Blade »

If you leave your phone turned on in your bum bag whilst out for a ride it says you've done 6941 steps (lol) Best work out ever (rock)
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Re: The new improved fitness thread

Post by D6Nutz »

1/2 hour in the gym at lunchtime, mainly cardio and legs. Followed by a 5 mile recovery run with the club tonight.

I'm fooked now, but feeling pretty good. Rest day tomorrow.

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Re: The new improved fitness thread

Post by Blade »

Yeah rest day for me too tomorrow..........again (giggle)
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Re: The new improved fitness thread

Post by Kwacky »

Dis legs for the first time in months. I was aching in the gym so god knows what I'm going to be like tomorrow.
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Re: The new improved fitness thread

Post by Kwacky »

Back in the gym for the first time in an age. I did mostly cardio, I need to improve my fitness. I threw in some light deadlifts as well to activate the muscles.
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Re: The new improved fitness thread

Post by D6Nutz »

So, a busy week fitness wise. I've signed up for a Strava challenge where you need to exercise 5 times a week for a minimum of 15 mins, well 15 mins is boring so......

Last Sunday: 15 mile trail run.
Monday: 6 mile trail run.
Tuesday: 2 mile walk
Weds: 4 mile tempo road run
Thurs: 10 mile road run.
Fri + Sat: rest days, so **** all.
Sun: 8 miles trail run.

3 weeks to go....

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Re: The new improved fitness thread

Post by Itchy »

Kwacky wrote:Back in the gym for the first time in an age. I did mostly cardio, I need to improve my fitness. I threw in some light deadlifts as well to activate the muscles.
Weirdly enough, last week was my first time back in since mid-June.

Once again, I've changed my goal. Since watching World's Strongest Man at 10 years old and deciding I wanted to be massive, 30 years later I've come to the conclusion that being big isn't going to happen. Genetics, age, diet and an unwillingness to use any pharmaceutical help are all factors in play here.

Also, with regards to diet, I'm never going to be ripped either. I love crap food too much.

But strong.

Strong I can do. Strength is something that I can build, and continue to build as long as my knackered old body will allow.

So I'm on a simple program. I've been on it before, in fact I may have even banged on about it in this very thread (I'll have to check), it's called Starting Strength.

I need one that's suitable for weaklings and beginners as my strength seems to have taken a nose dive this year. Probably as a result of trying so many different ones trying to get bigger.

And this one starts pretty simple.

3 sets of 5 reps of squats
3 sets of 5 reps of bench press or overhead press, depending on the day
1 set of 5 reps of deadlift

Thats it (for the first few weeks). Simple, lots of rest between sets, starting with a weight you can do all reps in all sets.
Then next workout, increase the weight. Only by a small amount. That way your body will, in theory, adapt to the change that you are asking of it. It's called linear progression.

I've started well within my means, with squats starting at 60kg and bench press starting at 65kg, OHP at 45kg and deadlift at 80kg.
I just have to be careful not to increase the increments too much too fast. I may struggle with my next OHP as I think I've started too high.
But we'll see.
I'll keep you posted.
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Re: The new improved fitness thread

Post by Itchy »

I've been on it before, in fact I may have even banged on about it in this very thread (I'll have to check), it's called Starting Strength.
Yep. January last year.


And, er...

The year before that as well!
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