Topic: RAWK Adonis aka Fitness Thread...

[saph]

but terri you're slim anyhow my dear! big changes i've made this week are: skimmed milk and buying creme caramel/choc mousses from asda. cannot not have something sweet after dinner so might as well get something with hardly any calories.

[The Bill Hicks Appreciation Society]

been swimming every week day bar one for the last two weeks, i'm dead proud of meself and i think i'm becoming addicted to swimming, which can only be a good thing

[Pheeny]

been swimming every week day bar one for the last two weeks, i'm dead proud of meself and i think i'm becoming addicted to swimming, which can only be a good thing

at least you'll be clean.

[Joe Rogans Chin]

had key hole surgery on my right knee 3 weeks ago,  after not being able to do any cardio of note longer than two / three weeks at a time for the past 18 months.

satisfyingly, the surgeon removed some bone and cleaned out my knee joint and told me Ive got a problem with my cruciate, that will requite physion not surgery.

I'm getting Married in 5 weeks, so unfortunately  I'm nearly 2 stone over what i regard as my fighting weight.
Can't wait till after the wedding so I can get back in shape.

[Pheeny]

why do you have to wait until after the wedding?

[Joe Rogans Chin]

why do you have to wait until after the wedding?

Because I can just about walk up stairs without the need for crutches.
i just need to loose weight, I'm lucky in that i was seriously in to the weights up until my early twenties, so maintain a relativity decent physique without having to do anything, Ive just got a bit of a gut and the only thing to loose that will be lots of cardio.
Went the gym yesterday, did 10 Min's on the bike and then some light weights on my quads and hamstrings.
Stupidly, I though footy players are only out for 3 weeks and are back out playing again, they must get intensive physio.
The doctor told me it would be about 8 weeks before I'll be able to exercise properly, so the 8 weeks takes me just past the wedding.

[shangtsung]

been swimming every week day bar one for the last two weeks,

so you've only been swimming for one week then?

[BIGdavalad]

so you've only been swimming for one week then?

Looks more like he's been swimming on 9 weekdays out of the last ten to me, since he's been every weekday bar one.

[The Bill Hicks Appreciation Society]

so you've only been swimming for one week then?

no 9 days, can't you count?

[Moley]

no 9 days, can't you count?

Fit body, fit mind

[LFCMunkee]

What is the best time to exercise? I was told not to exercise at night because apparently your stomache muscles constrict when you exercise and it isn't good to sleep in that state.

[kesey]

Just finished a book called  Moon Time: The Art of Harmony with Nature and Lunar .

It tells you how to eat and exercise in tandom with the moon cycles.

Interesting stuff.

[shangtsung]

What is the best time to exercise? I was told not to exercise at night because apparently your stomache muscles constrict when you exercise and it isn't good to sleep in that state.

Doubt that really. You shouldn't exercise at night because the hormones released in your body after exercise have the potential to give you a sleepless night.

[LFCMunkee]

Doubt that really. You shouldn't exercise at night because the hormones released in your body after exercise have the potential to give you a sleepless night.

I can't sleep if I don't exercise.

[Ashfordian]

Need to start going on jogs again and cut out the alcohol. My belly is getting far too big for my liking.

[Roberts LFC]

Need to start going on jogs again and cut out the alcohol. My belly is getting far too big for my liking.

Same here mate, ive been training hard but still got the belly despite the rest of my body is firming up well, must be fluid

[shangtsung]

I can't sleep if I don't exercise.

Understandably so, mate. Exercise has a positive effect on insomnia to be honest.

[BlaugranaPride]

me 1 year ago practice boxing here in barcelona if that is considering fitness, oh, and fuck you shangtsung mate

[shangtsung]

BlaugranaPride is simply a fat bastard.

[BlaugranaPride]

 

[saph]

posted in the general footie and sport thread about yoga. anybody else indulge? thoughts please.

[Ashfordian]

Same here mate, ive been training hard but still got the belly despite the rest of my body is firming up well, must be fluid

I play football 5 times a week and walk into & home from town twice a week so exercise isn't my problem - it's just having the self control to stop drinking.

[mikek1984]

i went gym again today
isnt that amazingggggg

[Cusamano]

Been going to the gym twice a week (on and off) for about two years now.

I wish I was more toned but it is an improvement on how I looked in 2005.

[Art Vandelay]

I played cricket on Sunday (hadn't played for about a month) and I haven't been able to do anything for the last two days....my entire muscle system has completely seized up. 

I think I'll have to start doing some extra stretching or someyoga or something to get myself a bit more supple.  I've also got to try and get rid of these shin splints...they're fucking murder.

[juggly]

I've also got to try and get rid of these shin splints...they're fucking murder.

Absolute nightmare them mate. Had to take about 2 months off running, footy etc as i had done a bit off damage by ignoring it constantly. Try running on grass and soft ground. Also get yourself along to natterjacks running centre, got a pair of trainers from there and havnt had any problems at all, they even get you to run so as to check where the most pressure goes.

[The G in Gerrard]

Been going to the gym twice a week (on and off) for about two years now.

I wish I was more toned but it is an improvement on how I looked in 2005.

that a blag

[Cusamano]

that a blag

Nope 100% real.

Took the pic a couple of days ago.

[The G in Gerrard]

Nope 100% real.

Took the pic a couple of days ago.

any advice you can give me on what to do or some kind of plan...... need to tone up more than anything asap

[Rizla]

Had eased off it a little bit in the last 3 months but now I am back on the market again [by mutual consent admittedly] have started it up again to a serious level

Also want to develop a bit more body strength maybe for cricket next summer [want to become a hard hitting batter and maybe add a bit of medium pace bowling and perhaps a bit more pace to my spin bowling too as it's a bit too slow] and for maybe a return to playing football next winter as I want my general fitness to make up for a lack of real playing skill. Eating plenty of protein and on creatine tabs

My brother wangled a punchbag from his residence warden at Uni and have been working on that the last couple of weeks, plus bar/free weights, rowing, bike etc which I have at home so saves on gym fees...decided to up it from once/twice a week to 5/6 times. Alternating between cardio/ weights each day. That plus a 4 mile round walk to work from the station. Knackering but hope it will pay off

Anyone got any other things they could suggest please feel free and would be much appreciated   

[BIGdavalad]

Been the gym twice today and 45 minutes swimming. I think I may be dying. Only two sessions tomorrow thank fuck.

[Razor™]

Going to the Gym 5 times a week at the moment and swimming 20 lengths a day in a bid to seriously kick start some weight loss, in bed at 10 pm most nights cos im fucked Oh and i'm eating like a horse..

[Cusamano]

any advice you can give me on what to do or some kind of plan...... need to tone up more than anything asap

My new routine is high volume, 4 days per week, each muscle group gets hit twice per week (once as high effort, the other low effort).

Split:

Monday
Focus: Chest, Lats
Secondary: Biceps, Delts

Tuesday:
Focus: Quads
Secondary: Calves, Traps

Wednesday:
OFF/CARDIO

Thursday:
Focus: Shoulders, Triceps
Secondary: Chest, Lats

Friday:
Focus: Hamstrings
Secondary: Calves, Forearms


(oh and eat the right food  )

[Ben_JP]

Cusamano, what do you do in terms of reps/sets, and is it just the one exercise per muscle group, or more per each?

Need to get back in the routine because my clothes are feeling a lot tighter. Either that or our washing machine has suddenly started shrinking everything...

[mikek1984]

heres what im doin for the next couple of months

goin gym

mon, wed , fri

ive found over the years that going more than this means i cant actually do the weights properly.. my body needs at least a days rest between sessions

hence why when i go on a monday after having the weekend off i feel so aliveeeeeee

currently im running before my weights
ive found that although my body is quite tired, im so warm and stretched to an extent that the recovery period after weights is less

i find if i go and do weights 'cold' then the next day im alot more stiff

i put the ole running maching on about 11.5 and each time i go the gym i try and run an extra minute
so today i ran 24 mins and hopefully on monday i will do 25 mins


as for weights i do 8 different things.. split into 2 sets of 4

monday i will do A, wed B, friday, A and the next monday B and so forth

A is a bench press on about 65kg at the moment
the straight bar with about 30kg on it
14kg dumb bells to do my upper back etc
and 80 sit ups

B is my traps, my biceps, my triceps and shoulder and my chest and shoulder but different area

i do 5 sets of 7 reps for each one

[fowlermagic]

Nothing else to do so here you go

Monday - Upper body weight workout - Chest, Back, Shoulders, Bi's & Tri's.  5 sets (12-10-8-6-24 reps)
Tue - 45 minute Cardio
Wed - Lower body weight workout - hams, quads, calves & situps, 5 sets (12-10-8-6-24 reps)In the PM Tennis weather allowing
Thur - 45 min Cardio
Fri - Same as Monday
Sat - Usually racquet ball or hike a couple of hours
Sun - off

Depending on how my knees feel I usually go for a 3 mile run 2 - 3 times a week as well

Start it all over again the next week but just do lower body twice this time

Benefits - Lost 18 lbs in 6 or so months from 196 to 178. Goal is 165. Body Fat % 26 to 20. Goal 15%. In terms of strength I initially struggled to bench 135 lbs x 12 times, now can finish with 230 lbs x 6. Considering I weigh 180 approx then that is a huge gain.

[johnybarnes]

Add powerful compound movements and you can't go wrong

clean & press's

bench press (although I normally use dumbells cause of shoulders)

squat (need good foundation, naturally increases testosterone )

then i'd normally do more isolation exercises to really fatigue the muscle, I think this is the 'business' end of the session, breaking a new pain barrier and getting a few extra reps/kg's than your last workout, incorporating all of this on the specific days of course

i haven't been gym in 7 months though, due to dodgy injury, so be safe kids

surprisingly haven't lost much size at all...

[Grobbelrevell]

Thought id drop an update in here on my own progress.

I added a post on here a few months ago when i was starting forcing myself into the right habits having spent years in the oh so wrong ones. That being, what i eat, when i eat, how much i eat, and the amount of exercise i do.

I have consistantly been doing an hour cardio 3 or 4 times a week (mainly playing squash, or X-Trainer if i cant get on the squash court) and have been working on the weights 3 or 4 times a week also for around an hour, generally doing a general overview each time including all muscle groups. I generally do 3 sets of 10 reps on each exercise and have been gradually upping the weight as i have got used to it.

Also been doing 2 sets of 30 sit ups dailly.

Since i started i have dropped from a 34/36 inch waist to 30 in most, occasionally 32 dependant on make (i dont weigh myself by the way, rathr go on how i look than what i weigh).

I have managed to lose a lot of the excess fat that i was carrying and feel a lot better for it. I have also got used to better (healthier food) and the smaller portions, and could not begin to try and stomach the size portions that i used to.

One thing that i wanted to ask you guys though was, how long did it take you to begin really adding some muscle to your frame?

I have noticed a difference, but not a huge one. I am now lifting significantly more than when i started but havent noticed a massive difference in physique. Am i being impatient here? Anyone got any tips from their own experiences?

Cheers.

[mikek1984]

if youve been doing it a few months then you should be seeing a difference

maybe the way you are doing the weights is the issue?

on the bench press for example i will do 5 sets of 7

and do  e.g 60kg, 65kg, 70kg, 65kg, 60kg

that works well for me that type of technique

[Grobbelrevell]

if youve been doing it a few months then you should be seeing a difference

maybe the way you are doing the weights is the issue?

on the bench press for example i will do 5 sets of 7

and do  e.g 60kg, 65kg, 70kg, 65kg, 60kg

that works well for me that type of technique

Is it generally more effective to do more sets of lower numbers of reps than the other way round?

As in would i be better doing 5 or 6 sets or 6 or 7 than 3 sets of 10 - 12

At present i am doing (as an example with bicep curl) 3 sets of 10 - 54kg, 54kg, 47kg.
Same with most of the others, starting higher and finishing lower.

Would i be better starting lower - peaking - and then reducing the weight back down?