The new improved fitness thread

[Kwacky]

Chest and arms tonight, Nicely distracted by a girl with a proper hourglass body. I couldn;t look for long, her boyfriend was built like a brick shithouse

[Kwacky]

Nipped in early today as I got home about 4pm. Not one barbell was free so I did a load of back and shoulder work on the cables.

[Kwacky]

Boxercise was a kilelr tonight Lots of pace work and circuits.

[Cav]

I'm not sure how many of you have already seen but I played football yesterday. Terrible match - should have won 15-0 but we only won 5-1. I was handed the captains armband at half time, got man of the match and their striker told me I was the best Centre back he'd played against.

Further to that, I used my Heart Rate monitor throughout warm up and the match. I ran over 5miles, burned over 1700kcals and my max heart rate was 196bpm. Feel pretty happy with that

[kiwikrasher]

I'm not sure how many of you have already seen but I played football yesterday. Terrible match - should have won 15-0 but we only won 5-1. I was handed the captains armband at half time, got man of the match and their striker told me I was the best Centre back he'd played against.

Further to that, I used my Heart Rate monitor throughout warm up and the match. I ran over 5miles, burned over 1700kcals and my max heart rate was 196bpm. Feel pretty happy with that

Good effort all round mate

[Cav]

I'm not sure how many of you have already seen but I played football yesterday. Terrible match - should have won 15-0 but we only won 5-1. I was handed the captains armband at half time, got man of the match and their striker told me I was the best Centre back he'd played against.

Further to that, I used my Heart Rate monitor throughout warm up and the match. I ran over 5miles, burned over 1700kcals and my max heart rate was 196bpm. Feel pretty happy with that

Good effort all round mate

Cheers mate.. it made the whole thing feel quite a bit better actually. My gf came to watch too and was telling me what everyone on the sideline was saying about me - many compliments and also many laughs when people bounce off me.

It was also very funny when I jumped to head the ball but ended up sitting on some guy's shoulder where I jumped so high

[Kwacky]

Well played Cav.

[D6Nutz]

5 mile run tonight, and walked 6 miles in London today according to the watch.

Might have burned off yesterday's breakfast

[Kwacky]

A quick session tonight as I've not trained for over a week and I've got boxercise tomorrow. Deadlifts, bent over rows, shrugs, some core work and a couple of triceps exercises.

[Kwacky]

Upper back and traps are sore today. I must have done something right yesterday.

[Kwacky]

Boxercise was good tonight. It's nice being able to do circuits without getting a headache.

[Cav]

So as of tomorrow I will have had 7 days with absolutely no physical activity and eating as much food as I can stomach every day...

I've been overdoing it for sometime and became very run down. Was off work for a few days too which isn't good.

Tomorrow will be the usual start of the week stuff and I'll be going to football training tuesday night.. fingers crossed I can stay well for more than 2 weeks soon

[Itchy]

First day back after 2 weeks off.

Also changed things up so instead of my usual sets of 5, I was doing sets of 20.

MASSIVELY overestimated my ability to do 20 reps of bench press with 60kg. Yeah, that wasn't happening. Got to 12 reps with my chest on fire and had to rack it.
Other sets were done, or not, with 40kg and that was still hard work.
Lots of cable work to supplement the bench and it's left me shaking like a shitting dog!

I suspect tomorrow is going to be painful.

[Cav]

instead of my usual sets of 5, I was doing sets of 20.

Well that's just silly...

That's an anobolic steroid workout if ever I've seen one haha. I'd be amazed if you aren't hurting for 3 days, maybe more !!

[Kwacky]

I did chest on Saturday. I really struggled with incline bench barbell press but after that I flew through my routine. I went up 4kgs with the dumbells.

[D6Nutz]

Went out for a gentle potter round the new forest, did just over 8 miles in 1:25. Not bad considering it was a little hilly and I drank a little too much Saturday.

[Itchy]

instead of my usual sets of 5, I was doing sets of 20.

Well that's just silly...

That's an anobolic steroid workout if ever I've seen one haha. I'd be amazed if you aren't hurting for 3 days, maybe more !!

Time will tell.
I wasn't in the gym too long, about 45 mins all in. 4 sets of 20 bench press
4 sets of 12 low cable crossover
4 sets of 16 cable crossover
4 sets of 16 machine flye, which was broken so ended up doing seated...you guessed it, cable crossovers!
Then some leg raise thing for abs.

I don't particularly think it's too much, but it's definitely a massive difference from doing 5 reps and then sitting around for 5 minutes at a time.

#stillshaking

[Kwacky]

No dips?

I don't do much for chest

3 x 10 flat barbell bench
3 x 10 cable crossover
3 x 8 dips
3 x 10 seated fly machine
3 x 10 incline dumbbell

10 reps is what I aim for. It depends how my shoulder is feeling and how quickly my chest tires. The Dumbbell set can be entertaining sometimes.

We get to do push ups in Taekwondo and boxercise as well.

[Itchy]

No dips this time around. Just following the program I picked up to see if something different would work for me.

Never say never though!

[Cav]

Everyone loves dips.. you end up pulling your shrug face on the last set haha.

For me, chest day includes:
5 x 8-10 Incline crush dumbbell press
5 x 8-10 Flat dumbbell press
5 x 8-10 Decline cable crossover
5 x 8-10 Upper cable single arm "crossover"

All of this superset with back:
5 x 8 wide grip pull up
5 x 8-10 seated row
5 x 10 bent over row
5 x 8-10 decline cable row
5 x 10 straight bar cable lat pull down

Usually do a 10 minute run to start with and some biceps/triceps at the end of the workout. This is about 1hr 40