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Ordinary_Chap

Original Poster:

7,520 posts

127 months

[news] 
Thursday 1st March 2012 quote quote all
Hi all,

This is the thread for general training/update chat that accompanies this thread.

http://www.pistonheads.co.uk/xforums/topic.asp?h=0...

Good luck everyone!

Lee

Frankeh

12,558 posts

69 months

[news] 
Thursday 1st March 2012 quote quote all
Oh la la! A sticky!

Took me a while to find it all the way up here.

Edit: I think you should remind people in the original post of the other thread that it doesn't have to be weight lifting goals.

Edited by Frankeh on Thursday 1st March 21:12

Hoofy

55,169 posts

166 months

[news] 
Thursday 1st March 2012 quote quote all
Awesome. Both bookmarked.

I need to have a think about what I should aim for. Not bothered about winning (that's loser talk right there, eh?) but the personal satisfaction of looking better than I did at the start is enough for me. For instance, with the previous thread, I can definitely see improvements even if they are not obvious in the pics - enough to give me encouragement to continue.

Now, my first goal, I think, is to try to get leaner still, so I will continue with this carb backloading idea for a month but still using weights.

A slight detour to my weight regime is that while I will continue with deads, squats and benches, I want to do more bodyweight stuff eg pull ups (and variations thereof) and horizontal rows (as opposed to bent over rows) to failure, partly as an experiment to see what is possible but also to keep things interesting. I also want to see if I can nail the front lever. And then do these: http://youtu.be/SFicccDgjUIbiggrin (Not sure how realistic it is for someone with no coach, though.)

Haggleburyfinius

3,903 posts

70 months

[news] 
Thursday 1st March 2012 quote quote all
To give some context, I'm posting my first post again from the other thread, with workout also:
User: Hagglebury
Age:30
Height:6'5
Weight:110KG
Starting picture: <picture here>

Current stats:

100KG Bench press
80KG bent over row
100KG squat
100KG deadlift
70KG Seated bar shoulder press

Goals:
140KG bench press
120KG bent over row
150KG squat
200KG deadlift
100KG Seated bar shoulder press

After being a lazy bd for a year with virtually zero training other than teaching the odd self defence course I decided to get back onto the weights 3 weeks ago.

I reckon I am carrying about 20KG of unwanted body fat so the goal is to achieve the above stats whilst reducing fat considerably over the 6 month period. I reckon it will be easily achievable.

I am 3 weeks into a 12 week strength gaining routine. Will post the routine to the other thread.

The 5 Day Power Muscle Burn Powerbuilding split: http://www.muscleandstrength.com/workouts/power-mu...

Day 1 - Chest and Triceps
Day 2 - Back and Traps
Day 3 - Quads and Calves
Day 4 - OFF
Day 5 - Shoulders and Biceps
Day 6 - Deadlift and Hamstrings
Day 7 - OFF


Chest and Triceps

Chest

Exercise Sets Reps

Bench Press - Power 2-4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 1 40


Triceps

Exercise Sets Reps

Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40


Back and Traps

Back

Exercise Sets Reps

Barbell Rows - Power 2-4 3 to 5
Dumbbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 1 40


Traps

Exercise Sets Reps

Power Barbell Shrugs - Power 2 3 to 5
Dumbbell Shrugs - Muscle 2 6 to 12
Power Barbell Shrugs - Burn 1 40


Quads and Calves

Quads

Exercise Sets Reps
Squat - Power 2-4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 1 40

Calves

Exercise Sets Reps

Seated Calf Raise - Muscle 2 10 to 15
45 Degree Calf Raise - Burn 2 40


Shoulders and Biceps

Shoulders

Exercise Sets Reps

Seated Barbell Press - Power 2-4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2 6 to 12
Dumbbell Lateral Raise - Burn 1 40


Biceps

Exercise Sets Reps

Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40


Deadlift and Hamstrings

Deadlift and Hamstrings

Exercise Sets Reps

Deadlift - Power 2-4 3 to 5
Romanian Deadlift - Muscle 3-4 6 to 12
Leg Curl - Muscle 3-4 6 to 12
Leg Curl - Burn 1 40

Smitters

831 posts

41 months

[news] 
Thursday 1st March 2012 quote quote all
I've posted the plan up in the other thread, but here's the context, for anyone who's interested. Basically, for me it’s the start of a big push back to health and fitness.

Background – constant Achilles niggles and a broken ankle plus a poor work/life balance = one tubby bear. I used to be able to run a half marathon in under 1.40, a 10k in 42 mins. I used to be able to ride 100 miles. I used to be able to lead climb F6b+ and boulder much harder. I used to have a resting heart rate of 48. I used to fit in my nice suits and fitted shirts. I hate being the “used to” guy.

I’ve set my starting points and goals, some of which are a little arbitrary. Others will be a challenge, though I don't see any of them as unachievable. If necessary, I will revise them. I will only to revise positively, as in, if I’m over-achieving. If I’m slipping, I want everyone to see it so I’m accountable. I'm less oriented toward straight lifting goals and more aiming at an all round fitness. Functional fitness that suits and complements the lifestyle and activities I aspire to if you like.

Some notes/explanation of some of my targets...

The Wagon - I'm participating in the no drinking for xxx days thread too. I haven't decided what number that xxx is yet and I'm aware that trying to change too much at once tends to lead to failure, which is demoralising, so I'm taking baby steps. I do know, from the height of my running days, that if I had a big workout planned I'd adapt and model the preceding day in terms of food and drink around the session, not fit the session around my life. I'm hopeful this will go the same way, sooner or later.

My big three are quite low improvement targets, with the exception of the bench. By the calculation of the ratio 3:4:5 I’m massively out of balance from upper to lower body. As my main aim is to shed weight, building big legs isn’t going to help. Nor will big legs be of much use to a runner. It’s more about balance in the body.

A “proper” sit up? WTF?: Lying on your back, feet flat on the ground and knees at 90 degrees. Fingers on your forehead and elbows out. Sit up so elbows pass to the outside of your knees. Feet are not anchored under anything.

What are RMC Press/Sit ups?
Press-up: http://www.youtube.com/watch?v=34xO87sKP3w&fea...
Sit up: http://www.youtube.com/watch?v=sRKWOvOrA4M

Why? I thought the basic physical entry requirements for the Royal Marines are a good benchmark. I’ve deliberately not set myself their running target as my priority for 2012 is to get back to regular, injury free running. Speed will come as a by-product of time on my feet and once I’m sure I’m not going to re-injure.
http://www.royalnavy.mod.uk/sitecore/content/home/...

ETA: I also started a Plank Competition, if anyone fancies a side challenge...

http://www.pistonheads.com/gassing/topic.asp?h=0&a...

Edited by Smitters on Thursday 1st March 21:39


Edited by Smitters on Monday 11th June 12:59

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Frankeh

12,558 posts

69 months

[news] 
Thursday 1st March 2012 quote quote all
I've posted in the other thread too, but I'll put a little background info.

I've never been a particularly muscly person and always been real thin. I think I was about 60KG @ 5'10 until I was 20ish and my metabolism started to slow down which filled me out a little.

I read an article about 6 months back that said that on average men are at their peak fitness at 23. I looked in the mirror and figured that I didn't want that to be my peak. It's a depressing peak.

So yeah. Time to bulk up a bit, basically. Focusing on strength before size for now on the basis that once you've got the strength it's easier to add the size. Also, size naturally comes with strength to an extent.

Edit: @Smitters, I like the format of your stat post.

Ordinary_Chap

Original Poster:

7,520 posts

127 months

[news] 
Thursday 1st March 2012 quote quote all
Great posts everyone.

I always like reading those posts where people have spent the time to add all of the information around what they are doing and trying to achieve.

I'm training as per normal and coming to the point now where I'm going to start dieting down for summer.

I have been doing mixing my training up every 3 months from strength to size and have seen a great deal of growth this year from it to the point where I'm buying new clothes now. Some large clothes no longer fit me very well (5'10 15.5st) although some of that is down to the fact I'm quite blocky in shape.

amnesia182

477 posts

46 months

[news] 
Thursday 1st March 2012 quote quote all
I'm in - will get the Mrs to take a pic with my phone when we go to bed.

Got a few targets...

1) get my BMI down to 25. I know BMI is a pointless measure, but it is a measure nonetheless and as I am not going to get any taller in the next 6 months I guess I need to get lighter.

2) be able to do 100 press ups - currently about 15 in one go.

3) be able to do 15 chin / pull ups - currently max of 2 (on a good day).

4) get body fat down to 15% (from 21%).

5) do my first 100 mile bike ride (I rode ~2500 miles last year, but haven't cracked the ton yet).


Current exercise = two x 30 mins of spinning twice a week (2 hours total) plus a weekend ride of 30-40 miles on the road.
Need to get my arse in the gym before work a couple of days a week and do some squats / bench and rows I guess.


Wish me luck - I am going to need it !
Daniel.



Pete102

560 posts

70 months

[news] 
Thursday 1st March 2012 quote quote all
Ok guys Ive added my goals. Really looking forward to this and I'm itching to get started. My primary goals are weight loss and running. At the minute I seem to be stuck in a cycle of losing weight over the summer and piling it back on over the winter, it has to stop as the weight fluctuation is usually quite dramatic (+-3st!!).

Good luck all.

Hoofy

55,169 posts

166 months

[news] 
Thursday 1st March 2012 quote quote all
amnesia182 said:
1) get my BMI down to 25. I know BMI is a pointless measure, but it is a measure nonetheless and as I am not going to get any taller in the next 6 months I guess I need to get lighter.

3) be able to do 15 chin / pull ups - currently max of 2 (on a good day).
1) It's not a pointless measure if you're actually overweight...

3) If you need advice for doing this, let me know.

Pete102

560 posts

70 months

[news] 
Thursday 1st March 2012 quote quote all
This thread has inspired me to go for a run in the morning before work, hello 5:30am start smile

Smitters

831 posts

41 months

[news] 
Thursday 1st March 2012 quote quote all
Likewise. Planning an hour on the turbo tomorrow morning.

For what it's worth, I'm also calorie counting using myplate. Useful little tool.

@Frankeh - cheers. I look forward to filling it in. Nowhere to hide there!

amnesia182

477 posts

46 months

[news] 
Thursday 1st March 2012 quote quote all
Hoofy said:
1) It's not a pointless measure if you're actually overweight...

3) If you need advice for doing this, let me know.
Thanks Hoofy...

Frankeh

12,558 posts

69 months

[news] 
Thursday 1st March 2012 quote quote all
Pete102 said:
Ok guys Ive added my goals. Really looking forward to this and I'm itching to get started. My primary goals are weight loss and running. At the minute I seem to be stuck in a cycle of losing weight over the summer and piling it back on over the winter, it has to stop as the weight fluctuation is usually quite dramatic (+-3st!!).

Good luck all.
So basically you already have the bulk/cut cycle down... Just add weight lifting and you're good to go!

GBDG

878 posts

38 months

[news] 
Friday 2nd March 2012 quote quote all
I posted in the preview thread, and will post in the other once i've taken a picture.

I've never been a fit person, and since my teenage years i've been varying degrees of overweight. Up until 2 weeks ago the futhest i'd ever run in my life was 3 miles in high school cross country.

At the end of last summer i split up with my g/f of 7 years. And there i was, age 26 and 17 1/2 stone. Initially i started a basic diet and managed to shift the first stone. Then in October i started the gym and proper eating. Since the new year i've done some form of exercise every day (except Thursdays) and tracked my diet religiously. I'm currently 13 stone, and making the final push for the magic 10% body fat. There's no quick progress these days, so i try to keep myself motivated in any way i can.

I've also started running. I decided there was no point in looking in good shape, only to be unfit. I have a mate who is doing coach 2 5k, and i decided i would do my own version. Which involved running 5k with no training. It was quite a spectacular failure and i managed 3.2k. Not put off, i tried again 2 days later and made it! Next up was 7.5k and then 10k (in the same week). I'm not much fitter than i was when i started, but i'm much better at ignoring pain.

My first 5k was done in a stunning time of 33 minutes. I did one yesterday and got that down to 24 minutes! Knocking a full 9 mimutes off my time. Next up is a sub 50 minute 10k *gulp*

So that is where i am to date, sorry if i've rambled.

Pete102

560 posts

70 months

[news] 
Friday 2nd March 2012 quote quote all
Quick update before I get showered and go to work. Somehow I managed to drag myself out of bed this morning at 515 and go for a run. First 2k went ok, reasonable pace but took some effort. Continued on to 4k at a reduced pace, walked for 0.5k then jogged/walked for the rest of the run.

Stats below:



1000 calories..not sure how accurate that is....

And gratuitous morning shot:


Smitters

831 posts

41 months

[news] 
Friday 2nd March 2012 quote quote all
Nicely done Pete,

It's my habit to wake up at six and quietly scan the web for news before getting up.

Thought I'd dip in to the new transformation threads and there was a boldly typed and stark reminder that not only was there a PHer up and running already, but I'd said I'd get up too. Nuts. The bed was so warm.

45 mins steady plus five all out sprints and a hill simulation on the turbo trainer whilst watching the History of the Tour de France DVD. Exercise for the day done and it's not even breakfast time! Awesome. Cheers for the motivation.

Ordinary_Chap

Original Poster:

7,520 posts

127 months

[news] 
Friday 2nd March 2012 quote quote all
Nice pic Pete!

I was up too! Having a run along the beach this morning.

In my last personal transformation thread I often posted pics of the morning run!
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...

I don't really run for the fitness but because I enjoy the quiet time along the beach in the morning, I find it helps me clear my head and think about everything going on.

'Fasted Cardio' (exercise before eating) however is great for fat loss!

Smitters

831 posts

41 months

[news] 
Friday 2nd March 2012 quote quote all
Morning! Diet shake for brekkie done and well pleased that things are starting well.

Thought I'd outline my plan for the next six months. I'm going to break it down into month segments and have a different focus each month. Off the top of my head I thought I'd do the following, though it may change a bit:

March - Cutting down/fat loss focus 1
April - Build Strength 1
May - Add speed to the bike
June - Add running
July - Cutting down/fat loss focus 2
August - Strength 2

The theory is that be using four week segments, I can focus on specific things for a manageable amount of time and set some short term goals that will all stack up to the final goals. I'll still be doing weights, core and cardio, just playing with the volumes and intensities, which should keep me engaged. The method also means I can fit it in around my work, which tends to ramp up through April and May. Using short heavy sessions that require decent recovery is a better use of time when the workload is high and then adding cardio in June/July when the workload has dropped and I have more time to get outdoors makes sense to me.

I'm starting out with a month focussing on cutting fat. To do this, I'll be really focussing on my diet, using fasted cardio by turbo training before breakfast most days and getting to the gym three or four times a week to do some high rep work, which will be quite intense, like circuits, but also at a lower weight, helping to prepare my joints and ligaments for when I push the weights up.

Any thoughts/comments gratefully received. I'm by no means an expert in periodisation, so any tips will be gratefully received.

Below is a side on photo - I think this illustrates that I'm carrying a lot of weight around my middle which is not only unsightly, but a classic danger sign for health issues.




GBDG

878 posts

38 months

[news] 
Friday 2nd March 2012 quote quote all
Pete102 said:
1000 calories..not sure how accurate that is....
Not very! Probably more like 600 - 700. Not bad before 9am though.
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