The new improved fitness thread

[Itchy]

Have been toying with the idea of changing my program again, because I'm not seeing any physical changes.

But I can't deny the progress I'm making in terms of strength, even taking into account I've had over a week off due to lurgy and a few days here and there with knackered knees or achilles tendons.

Everything's gone up since my first workout, some by a bit, some by a little.

My 5 rep sets have been...
Squats: from 90kg to 110kg
Bench Press: from 72.5kg to 85kg
Shoulder Press: from 45kg to 50kg
Deadlift: from 100kg to 120kg

Barbell Cleans, in sets of 3 have gone from 1 set of 20/30/40/50/60kg to 5 sets of 67.5kg.

I'll stay doing what I'm doing, now I've written down my progress so far I feel better about what my body is doing!

Just need to get some cardio on the go as well.

[Kwacky]

If you super set some of the exercises and make sure that you change positions then it'll get the heart going. So switching from a seated exercise to standing exercise will get the heart going.

Seated leg press
Goblet squats

Barbel squats
Hamstring extension

That sort of thing.

[Itchy]

Funnily enough I just opened a link to an article saying the same thing. I just have to be careful that I don't exhaust myself for the next big set.

[Kwacky]

If you're going big then switch the rep range to something like 8 x 4

[Stonesie]

I found a beginner workout plan on an app so I gave it a try today, didn't get a sweat on but my arms are feeling it.

The reps were increased to 3x10 for everything and the last 2 highlighted that I'm right handed, the left really struggled at the end.

[Kwacky]

Good mix of exercises. The compound exercises will help with muscle growth.

[Itchy]

I use the same app.

[Stonesie]

Good mix of exercises. The compound exercises will help with muscle growth.

My main target is waist shrinkage, I'm too tight/skint to fork out £300 for a new pair of IXS Goretex trousers

I am already from toes to laces in the stand up straight and look down test.

[Blade]

I use the same app.

What's the app??

[Stonesie]

JEFIT

And I'm suffering a bit today so it works, just t 3x10 deadlifts and my Quadriceps are tight, a good walk seems to have helped.

[Blade]

Will take a look thanks

[TriumphFan]

Throwing my laptop out the door as Zwift isn’t working!!!!


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[Stonesie]

I'm in a bit of pain but feel good about it... Might be getting in to this gym lark...

Today I did the legs and shoulders.

Barbell shrugs just off the bottom of the screen... Plenty of improvements to make.

[Kwacky]

I've injured my left arm/shoulder joint so I need to take it easy. I did some cardio and abs today.

Celebrating with a full English.

[Stonesie]

I'm in pain
Dickhead here didn't stretch properly and after the lunges, squats and leg curls pretty much all of my leg muscles hate me, I won't make that mistake again anytime soon

[D6Nutz]

Seems to be the time for injury's. I ran 20 miles yesterday, but was in agony fit the last 6.

I had niggles in both calf's which isn't too unusual, but then got a shooting pain in my right shin. It's still there today, but thankfully my site so painful.

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[Itchy]

I'm in pain
Dickhead here didn't stretch properly and after the lunges, squats and leg curls pretty much all of my leg muscles hate me, I won't make that mistake again anytime soon

First leg day for a while though, that's going to hurt whatever you do afterwards.

[Itchy]

115kg on the squats today.

1st set of 5 went well, but could definitely tell I was close to my limit.

2nd set I got to 4 reps. The 5th consisted of the downward movement, closely followed by more downward movement and me being quite pleased I'd set up the safety bars just right.

I didn't bother with the 3rd set.

And it was a similar story with bench press as well, pushing 90kg but unable to get all my reps out.

Classic signs I could do with a deload week.


Managed 70kg on the power cleans though, which I thought was a PB but my app says I've done more a few years ago.

[Itchy]

I changed it up.

After doing no more than 5 reps per set all year I wasn't used to the burn kicking in, however after this morning I definitely felt it, and my chest had a noticeable (to me) pump afterwards.

And supersetting the linked exercises got the heart pumping as well.

Now I need to make some slight adjustments to the weights I'm using. Some too heavy, some were too light, some were Goldilocks.

Leg day tomorrow.

[Stonesie]

I've been lazy on my week off and will be back at it tomorrow...