If you can add Guinness or Lager to the poll with Cider that sounds a great thread!
Benn are you doing splits, upper lower or others?
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If you can add Guinness or Lager to the poll with Cider that sounds a great thread!
Benn are you doing splits, upper lower or others?
Splits? Sorry still learning.
Been off the gym again for weeks. Summer seems to be coming so started a cut just a few days ago. Goal is to get back to 10-13 % fat. Hit my back just now, 130kg deadlifts pretty happy as I've not done them in months.
Broken.
Legs broken.
Leg presses 5x20 reps 88kg, 2x20ish 97kg. I say ish as my legs were on fire.. I had to sit after as my legs felt like jelly.
I rest in the middle of each 20 with 20 calf presses (if thats the right term?) same weights as above.
Arms broken too.
But! Lovely big pump on muscles.
Damn you Dan.
Costco pizza for me this week
Just this.Quote:
You must spread some Reputation around before giving it to Iain again.
lol cheers benn
so, I had my first week back in the gym after many many moons away from it and a taster week last week to get things free'd up. Obviously I am not going to go in super heavy as I'm not that stupid so chose weights that I could complete all sets and reps. all routines use free weights unless options are low, no machines required apart from warm ups and cool downs
Chest
10x10 benchpress @ 85kg tempo 4010 superset with 10x10 fly's with 20kg dumbbells tempo 3010 1.30 min rest
10x10 wide stance press ups supersets with 10x10 deep bench dips both tempo 2020 1 min rest
Legs
6-12-25 (6 squats @ 90kg 4010 then 12 deep lunges with forward leg raised and holding 20kg dumbbells 2020 then 25 raised heel squats holding same dumbells 1010 *raised heels as in place 20kg weight plate on floor and stand with heels on plate* Then rest for 2 minutes and repeat 5 times) This is alternated with 10x10 routines weekly, all squats full range ass to ankles
Back
10x10 deadlift @ 90kg 4010 superset with bent over rows 10x10 @ 70kg 3010 1.30 min rest
6x6 wide grip pull ups.
Obviously I always start with a minimum 1k row and finish with the same, the weights are lower due to the tempo and volume. The 6-12-25 is a monster so don't be deceived by that, if done correctly to form and timing IF you made 5 sets you would be going home, I like it cos its what I did and do lol. I also did a circuit day that covered core and an arms/shoulder day which is boring.
I have a whole folder full of nonsense but the above will do for the first couple of weeks to get everything working then I will switch it up
I only get 2 out of 3 words there..lol
Nice workout there Dan! 4010 super sets must be a killer especially 10 sets!
its a lot harder than I remember it lol , although to be fair I only trained before for 3 years and haven't trained properly for almost 2 years so I am still pleased with what I am starting with this time around. The workout is ok, not very rounded as such but as I said its just something I have thrown together to try and bed myself back into it.
If I can get back to 12% bodyfat over the next few months I will be happy, but we'll see how it goes as its defo harder now at 40 and a different lifestyle than it was 5 years ago
OK week 2 ... Sadly I had some banter in the gym at work and some photo's taken whilst messing around, BUT they are a good datum to where I am following my original photo sets from my fat to six pack ones when I started all this crap back in 2012. There are a few guys that have known me for some years so would probably understand where I am now compared to years gone by.
I say sadly as they show me how much weight (and bulk) I have to loose. I knew I wanted to loose circa 10kg to get below the 100kg mark but after 2 years of hardly training I'm hoping it wont take much, bulk burns fat faster and I think due to my training prior I have a better start this time around. my original aim was for an athletic build not bulk and size so burning the fat and loosing a bit of muscle might just drop me in the right ballpark........either that or I need to get from 5'8" upto over 6ft and my weight wouldn't be an issue lol lol
The current state of me ..........
you taking a pic?????????
http://i237.photobucket.com/albums/f...lbum/2016d.jpg
really???????????? gimme a look at that lollollollol
http://i237.photobucket.com/albums/f...lbum/2016b.jpg
Needless to say there wasn't any more taken :d
You look like an advert for a donal mcintyre channel five docu on british gangsters lol
still looking stacked dan!!
Some sort of hipster Gym with an old stagecoach in there? lol
Your still clear muscled up under a layer of timber. So your not all that bad.
Way better than what i need to lose.
your still my fav Beefcake too.
My running career Has been well and truly halted. The first time I felt sick ad a dog (to be expected as I'm fat) but the second time my right foot started to swell up, now I've done my right foot in twice fell down some stairs and landed on it sideways years ago and a couple years back it popped again resulting in over 6 months off work...so this is a end to running for me
I've swapped running with shadow boxing and my god does it get the heart and lungs going and no more foot problems (so far)
lol at hipster gym, its a gym we have setup at work in one of the spare units, about 50 paces from my office.
we have the main stuff like a Watt bike and a concept 2 rower for any cardio fixes (although I am desperately looking out for a treadmill as I cant run outside due to smokers lungs) its set up as more of an oldschool style gym with mostly free weights and a couple machines for lazy days. we have enough weight plates to squat up to 180kg etc which is ample for training, would need a bit more for 1 rep maxes but that's not what we are about.
the worst part is people comment from time to time, but nothing is ever thought about that as what you see in the mirror is 'the norm'. Its only when a photo is taken that you realise when things are better or worse, which is why it is always recommended to keep a photo log from day one and then every couple of months to see your goals being achieved. I will use these as a reference and take some of my own in a couple of months.
I'm more of a 'strong' shape (read middle age spread) rather than muscles and definition if that makes sense, I just need to find that fine line again
Arm dead. 20reps x 32kg for 4. *Arnie voice* Crazy pump in my bicep.
Dan is a short Jason Statham lol
Ive gone back to the gym after 8 months out, wow I'm weak lol
Moving the mouse doesn't build alot of muscle then..lol
A strong wrist always comes in handy lolQuote:
Originally Posted by Benn
What are, erm, helpful supplements to take to help burn lard a shade quicker.... Or are they a massive lie/con and it is all hard graft (not afraid of that now, but every little helps lol )
A decent diet will help you Stuart, you'll get bored of going to Holland and Barrett I'm sure.
I'm bored of realising I usually consume 4x the calories I should per day lol
As said diet will be the main help and reducing carbs whilst keeping protein at the tight ratio lb/kg body weight. Supplements may help more towards a placebo affect but if taking them to your research on what they do/when to take them/what to cycle with in terms of other supps.
As a loose guide thermapure is nicely regarded. I'm sure we can help with nailing diet or cutting it to say 2500-2750 body weight depending.
Dan loving the look of the old school bare plate loaded gym. How are you finding being back into the training?
Stuart, green tea is also very good if it is prepared right and also has the added bonus of the usual antioxidant properties. A lot of these diet pills and weight loss fads are basically green tea with some nonsense addons to make them sound posh. personally I make a flask up in the morning and leave the tea bags in all day. (trust me its THE nicest way to drink it and have some decent smooth flavour to boot). Any training or weight objectives is 80% diet, its just a shame only 10% of people get that.
With regards being back in training, after such a long time away from it its pretty much straight back into it which seems abit freaky. My conditioning must still be in check as like before, regardless of training regime or effort, I still get no doms afterwards. Weight wise I am still capable of about 90% of my previous max weights and training weights which again is odd but at least it means 3-4 weeks in I should be back to where I was. Only downside is obviously my general fitness, still better than expected against non smokers but I can personally feel the difference, which will take some time to get back under control. I put my equality of fitness down to having the power to make up for any deficit.
As said, these 'fat busting tablets' are a con avoid things like juice plus, herbalife, bootea and anything that claims it'll help you lose weight fast, the ONLY effective way to lose weight is to REDUCE CALORIES use my fitness pal (download from app store) set it up (be honest with it) on the first couple of days eat normally but track everything to see what you average over a few days, then reduce the calorie intake, the nutritionist I use has told me to reduce mine by 200 as I'm holding at 100kg so I'm going from 2600 to 2400.
Also, try eating more fruit veg and fresh meats, go to a butchers and ask if they do meat packs (I get one nearly every week for between £20-29 as it changes each week) if you eat a lot of food bought from the shops even if its a 'healthy' chicken salad it'll have unnecessary added sh!t like preservs, salt, sugar and sauces etc which all mean more calories, I cook my weeks worth of meat on a sunday in preparation for the week ahead and cook any veg on the morning I need it.
I used to take grenades.As close to phet as you can legally get when you take two at once lol
also done ephedrines aswell but nowt works as good as a proper diet.
40 pcent protein 40carb 20 fat is perfect for muscle maintenance and bonning fat.Drink watter only and it will fall off
ThermopureQuote:
Originally Posted by james101090
Thermopure rating: 2/10
£13.99 for 90 capsules (one to two months' supply), from myprotein
MAIN INGREDIENTS: Green tea extract, caffeine, raspberry ketones, cayenne and chromium.
CLAIMS: 'When combined with an effective diet and exercise routine, Thermopure's ingredients have been proven to help burn and mobilise fat stores in the body.'
WHAT IT'S LIKE: Sweetsmelling, powder-filled capsules
VERDICT: The raspberry ketones and cayenne have a purported thermogenic effect, meaning it stimulates the body's burning of fat. But there's no evidence this will help with weight loss. A waste of money.
RATING: 2/10 MANUFACTURER SAYS: There is significant anecdotal evidence from many professional athletes and customers that makes Thermopure one of our best sellers.
The bit I've highlighted 'Claims' when combined with an effective diet and exercise routine. That's all you really need, you don't need these pills, you don't even need to exercise to lose fat (it does help somewhat though) don't fall for these scams, the only supplements I bother with are protein and creatine but they are just supplements, not meal replacements as a desk jockey at work tried to tell me protein is lol
You can use shakes as meal replacements.You can buy meal replqcement type by usn.Contains what i said 40 40 20
Yeah but protein shakes are not meals, the only reason to take protein is if you have a high protein intake cant hit the target by food intake alone hence the term supplement, meal replacement shakes are another thing never tried them again I would rather just eat food.
They can be meals if youre eating 5 times a day
Like add peanut butter to em etc
Fair point!
Obv not having five a day as thats just silly lol
I didn't mean the gimpy diet pills or tea lark lol
i mean like the Thermopypure Mandy mentioned or cla etc.... Or only if beef caking?
Stuart, what's your usual daily intake of food on a regular basis?
Breakfast?
Lunch?
Tea/Dinner?
Bedtime treat?
Whatever these are you need to regulate them and keep strict to yourself, if your wanting to bulk up and lose fat then your diet is a must.
Probably 10x what it should be. I've been good for a week with myfitnessnazi and done ok, just I'm impatient lol
Which is what i'm doing. Replacing two meals with 200cal shakes, then as healthy as poss meal.Quote:
Originally Posted by Andy
If you controlled with food i praise you. I can't, hence the shakes.Quote:
Originally Posted by wwmnw
After a long time of slacking the last 3.5 weeks I'm been hitting the gym 6 days a week and sorted my eating out properly. Strength and size have dropped considerably over the last year or so though. I've lost 4.5% body fat the last 3 weeks though was feeling pretty ashamed of myself at 22% fat considering I was 12.8% or so a year ago.
Hopefully keep sticking to it like before and see some good gains again.
CLA is rubbish, I used it for a while and the only thing it did for me was made my stomach hurt a bit and I'd need a pooh soon after, which after a couple of days went very dark and dense. Again, in my own opinion, I'd just steer clear of fat burning tablets as they're not a permanent problem solver just a quick fix but when people lose weight by cutting calories by massive amounts (like the 5/2 diet) or by using tablets you tend to find a lot of these people put the weight back on, you have to sort the mindset out and build a routine of making healthy meals.Quote:
Originally Posted by Stuart
I'm not that disciplined lol currently ran out of protein powder too, it goes great with porridge, pour your porridge and protein powder in a bowl (chocolate mint from myprotein tastes awesome with porridge) then boil a kettle and mix the boiling water in, obvs leave it to cool for a minute!Quote:
Originally Posted by Benn