The new improved fitness thread

[Kwacky]

Chest was strong as were my squats but shoulders weak on overhead press.

[dogbot]

I really do not want to miss any workouts, but today's flu is making me think it might be a bad idea. Boo.

[Kwacky]

And already the Harley gay bug has taken over

[dogbot]

Oh, gay is it now?

I see.

[Kwacky]

Good session tonight. Back on the 140kg deadlifts. That was after pull ups. Finished off with a HIIT sprinting session on the treadmill.

[Itchy]

Shoulders this morning. Still girly weights as I ease my way back into things, but it feels great to get back into a routine. This will be my 2nd week of getting back on it, after this week I'm going to absolutely smash myself!

[Kwacky]

Don't smash yourself too much.

[Itchy]

Go hard or go home!

Good session tonight. Back on the 140kg deadlifts. That was after pull ups. Finished off with a HIIT sprinting session on the treadmill.

That sounds like a good one. Was the 140kg for reps or a max effort?

[Kwacky]

I did :-
10 x 60kg warm up
10 x 100kg
7 x 130 kg
3 x 140 kg

My form started to go on 140 so I only did 3 reps. My shoulders dropped forward so my back became rounded.

That said I doubt I would have done more than 5.

Not sure what I could do max. 150 should be doable.

[Itchy]

I'd say so. Nice work.

[Itchy]

Arms yesterday.

Nothing massive, only 5 sets of 10 reps at 10 kg for dumbell curls, then 5 sets of 10 at 15 kg for triceps push down, but focusing on keeping tension throughout the set and really squeezing the muscle at the top of the rep.

From a morning session before work, my arms were hurting by the end of the night!



Fitness test today, hopefully the guns will hold out!

[Itchy]

Fitness test passed.

Celebrated with a leg session after work!

[Kwacky]

Well done that man.

Managed 10x200kg on third set of leg press so time to up that weight.

Right arm and shoulder was playing up though so went very light on the weights for those exercises

[Cav]

I tried a new exercise for chest yesterday... OUCH!

I decided to go back to incline dumbell press yesterday instead of barbell. I was using the 30kgs and decided to pick up some plates instead.

2 x 15kg plates back to back. With your palms flat against both of them squeeze them together as you reach a full extension with your arms. I could feel my pectorials ripping! Amazing!!

[Kwacky]

Taekwondo. Can now do a front kick higher than my head.

[TonyB]

Me too. Just have to lie down first

Back on cycling to work. 25 mile round trip 4 times a week. Started seeing a personal trainer too. If I went to a gym I would just faff around not really know what I'm doing.

[dogbot]

I tried a new exercise for chest yesterday... OUCH!

I decided to go back to incline dumbell press yesterday instead of barbell. I was using the 30kgs and decided to pick up some plates instead.

2 x 15kg plates back to back. With your palms flat against both of them squeeze them together as you reach a full extension with your arms. I could feel my pectorials ripping! Amazing!!

Have you tried a flat dumbell fly?

https://www.muscleandstrength.com/exerc ... -flys.html" onclick="window.open(this.href);return false;

The first time I ever did these, I didn't really think about the weight. Ouch.

[Cav]

I find that flat-fly is difficult to get the squeeze at the top of the exercise and you can easily come out of tension. The advantage of the two plates is that you are keeping nearly all of your chest in tension throughout the exercise.

I used to do flys superset with dumbell press exclusively for chest but found the pecs closest to my shoulder were getting larger and not a lot else was. Since changing it about my chest is much fuller.

I now do incline close-grip bench-press now then the two plates followed by weighted dips, push ups and cables. My chest has gone up to 44+inches from 38

[dogbot]

Nice.

Incline presses kill me, for some reason. 4 sets yesterday (although with a shoulder width grip), as well as 4 sets of flat and 3 sets of flys and my shoulders and chest are on fire this morning.

[Cav]

Aha.. it's flat that ruins me because I rarely do it. I used to get really bad shoulders after chest but when I worked on my form I managed to eliminate that.. now I arch my back a bit and pull my shoulder blades in at the back.

Not sure about yourself but I used to hate chest, since changing it I find it really enjoyable.

I love the next day ripped feeling!!