PH Transformation Winter Thread 2012 - Chat
Discussion
Ordinary_Chap said:
Hoofy said:
Ordinary_Chap said:
I get severely out of breath and I'm attributing that too my lack of cardio fitness.
Try kettlebell swings (or dumbbell swings). Pick a decent weight and do some kind of IT format eg 20s swing, 20s rest.(Hope that works.)
Also, you could try powerlifting (moderate weight, lots of sets and reps) as that seems to challenge the CV system: hang cleans and hang pulls.
Or maybe I'm just getting old.
Edited by Hoofy on Wednesday 31st October 09:31
Ordinary_Chap said:
LordGrover said:
Ordinary_Chap said:
Tell us more you little tease! What are you doing and why is it coming on well?
It was more a comment about a lack of progress losing fat. I was doing a four day split which was going pretty well, but in a moment of clarity/sobriety I realised why I wasn't getting the returns I felt I'd worked for. My splits are pretty standard; {shoulders, triceps, abs}, {chest, biceps}, {back, calves}, {quads, hams}. My problem was the sequence or order I was doing them - as above. Triceps day preceding chest day meant chest suffered, biceps preceding back meant back suffered, calves preceding legs... you get the picture. How stupid was that?
Changed to; {1: chest, biceps, abs}, {2: quads, hams}, {3: shoulders, triceps, abs}, {4: back, calves}.
A minor change but so much better.
Why not do chest/triceps and back/biceps since you've got to use your triceps for chest work and biceps for back work?
Asterix said:
Know how you feel. Some Legs days of the program I'm on often have up to 50 reps for squats and even when the weight is light, I'm sucking air in through my arse after about 20 reps.
Really need to work on pure heart & lungs stuff and get back to playing footy.
Yeah it is mate i did a superset on mine last Tue night like he does on his DTP training vid. Really need to work on pure heart & lungs stuff and get back to playing footy.
50 rep
40 rep
30 rep
20 rep
10 rep
10 rep
20 rep
30 rep
40 rep
50 rep
I was a little unsure on the weight to use so i went light even with low weight on for the 50 sets holly shiz its very very hard. Like you i was fooked after about 20-30 reps. Even with the sets of 10 i could defo go heavier but i didnt want to trash my legs before i finished the workout.
It was this Monday when i started to walk a normal ish again. Really enjoyed it though.
The DTP sessions are intense! I'm in week 9 now so DTP has started in earnest.
The shoulders one earlier this week had me just lifting the bar for the shoulder press final 50.
Would have looked really weird had someone walked in around the 40 rep mark to see me struggling like mad, puffing like a steam train with a red face to do 10 reps with just the bar
The shoulders one earlier this week had me just lifting the bar for the shoulder press final 50.
Would have looked really weird had someone walked in around the 40 rep mark to see me struggling like mad, puffing like a steam train with a red face to do 10 reps with just the bar
LordGrover said:
I've done similar in the past. Works well but in my mind, with nothing else to back it up, I feel as though splitting them means the smaller groups aren't 'pre-exhausted'. TBH, I'm not too concerned either way as triceps get a good workout on chest day and biceps on back day - it's only relatively recently I've reincorporated them as exercises in their own right anyway.
I just like to fiddle with my workouts, usually hours in spreadsheets, just for the heck of it.
Im doing chest tri , bi back type days at the moment. I just like to fiddle with my workouts, usually hours in spreadsheets, just for the heck of it.
I normally do things in the same order. This week ive swapped the order about so the excercise i normally do last ive done first. Just thinking that it might build the muscle ( hopefully ) differently. Obv different excercise his muscles slightly differenty.
Maybe im wrong TBH but just thought id try it out. Cant tell you how its gone as ive only done cardio so far this week. Had to fit in with kids etc this week.
Asterix said:
The DTP sessions are intense! I'm in week 9 now so DTP has started in earnest.
The shoulders one earlier this week had me just lifting the bar for the shoulder press final 50.
Would have looked really weird had someone walked in around the 40 rep mark to see me struggling like mad, puffing like a steam train with a red face to do 10 reps with just the bar
What weight were you doing on the low rep stuff ? Id really struggle with the OHP if im honest. Im not that strong anyway but that is my worst lift by a long way. The shoulders one earlier this week had me just lifting the bar for the shoulder press final 50.
Would have looked really weird had someone walked in around the 40 rep mark to see me struggling like mad, puffing like a steam train with a red face to do 10 reps with just the bar
Question about the 12 week plan
Ive looked at the food plan yesterday
For the main meals
Fist size protien
Cup of Carb
Then as much veg as you want
But for the breakfast it says eggs and oats which is fine. How much of those do you have ?
theshrew said:
Asterix said:
The DTP sessions are intense! I'm in week 9 now so DTP has started in earnest.
The shoulders one earlier this week had me just lifting the bar for the shoulder press final 50.
Would have looked really weird had someone walked in around the 40 rep mark to see me struggling like mad, puffing like a steam train with a red face to do 10 reps with just the bar
What weight were you doing on the low rep stuff ? Id really struggle with the OHP if im honest. Im not that strong anyway but that is my worst lift by a long way. The shoulders one earlier this week had me just lifting the bar for the shoulder press final 50.
Would have looked really weird had someone walked in around the 40 rep mark to see me struggling like mad, puffing like a steam train with a red face to do 10 reps with just the bar
Question about the 12 week plan
Ive looked at the food plan yesterday
For the main meals
Fist size protien
Cup of Carb
Then as much veg as you want
But for the breakfast it says eggs and oats which is fine. How much of those do you have ?
Press to the front
50 - 5kg (+bar for all)
40 - 10kg
30 - 15kg
20 - 20kg
10 - 25kg
Press behind head
10 - 25kg
20 - did 10 at 20kg and then dropped to 15kg for another 10 as I was struggling big time
30 - 10kg
40 - 5kg
50 - bar only
Plenty utilisation of the 'Rest & Pause' method during that lot.
Shoulders are weak for me as well and this annihilated them - I was in bits afterwards. Didn't help that my tris were still fried from the Bi/Tri DTP Superset the previous workout.
Regarding the food - I've pretty much settled on Just Chicken, Wholewheat Pasta and Broccoli for the whole thing - Not a fan sweet potato, fish I found would go off to quickly and I'd be shopping every other day and the frozen stuff was just full of water.
It works out for me that I'm currently having a breakfast (at 6am) of 70-100g oats mixed with 2 scoops of protien powder, a touch of milk and the rest water - made the night before and stuck in the fridge. I also have a silly strong cup of coffee to kick things off and then do the cardio.
10am, 2pm & 6pm meal is 200g of cooked chicken, 70g of the pasta and a quarter of a large head of broccoli.
I work out around 7-8pm and have a single scoop of protein before hand along with Creatine, Glutamine and Jack3D. 1.5 scoops of Protein for after the WO and then do the other cardio.
Last meal is around 10-11pm and that's the same as before but without the pasta.
Bed around midnight(ish) with another protein shake but with milk to help slow down the absorption.
That gives me around 2,500 calories according to myfitnesspal.com and I'm not a a huge weight loss thing. I'm 'skinny fat' so I still need to hold onto and/or build as much muscle as I can.
Ah - I feel well lazy reading that lot. I've managed three sessions this week, mixing up the exercises a bit, but basically cover all body, plus core as a way to break things up.
I've also been out offering to chop wood. A few hours wielding an axe is a great workout. You often get biscuits too.
I've also got a set of videos from a company called Sufferfest, which are designed for cyclists and are structured sessions where they give you instructions to ride at a certain intensity (on the RPE scale, 1-10) and at certain cadences. Brutal is all I can say. Since you're your own boss, it's up to you if you slack or go balls to the wall. My legs are ruined today after an hour of that plus some single leg squats and calf raises.
I'm maintaining weight and probably gaining a little bodyfat, since my diets been a bit cack, but I'm getting that back under control now.
ETA: I've just ordered a doorway chin-bar too, so I can do close and wide-grip, chin ups and pull ups. Looking forward to really working the shouders without killing the hands, as I have been on my Beastmaker 1000... which is still the best product name for anything, ever.
ETA 2: Top PH points to RB Will for having tyres on the sofa. Looking good after the Insanity workout. Major difference there.
I've also been out offering to chop wood. A few hours wielding an axe is a great workout. You often get biscuits too.
I've also got a set of videos from a company called Sufferfest, which are designed for cyclists and are structured sessions where they give you instructions to ride at a certain intensity (on the RPE scale, 1-10) and at certain cadences. Brutal is all I can say. Since you're your own boss, it's up to you if you slack or go balls to the wall. My legs are ruined today after an hour of that plus some single leg squats and calf raises.
I'm maintaining weight and probably gaining a little bodyfat, since my diets been a bit cack, but I'm getting that back under control now.
ETA: I've just ordered a doorway chin-bar too, so I can do close and wide-grip, chin ups and pull ups. Looking forward to really working the shouders without killing the hands, as I have been on my Beastmaker 1000... which is still the best product name for anything, ever.
ETA 2: Top PH points to RB Will for having tyres on the sofa. Looking good after the Insanity workout. Major difference there.
Edited by Smitters on Wednesday 31st October 15:27
Edited by Smitters on Thursday 1st November 14:37
Its a run thats between 10 and 13 miles long the course changes from year to year. All cross country through bogs, swamps, streams, over fallen trees stuff like that. From what they have told me its a right laugh just get full of mud and soaking wet. Think im going to do it next year.
1 of my mates won it 1h 30min i think it was (he was 4th last year)
Another was probably in the top 40 (he was after top 10 so wasnt very happy)
Another about 75th
Went before my other mate came in my daughter was fed up but he would of been well down in the hundreds i presume.
1 of my mates won it 1h 30min i think it was (he was 4th last year)
Another was probably in the top 40 (he was after top 10 so wasnt very happy)
Another about 75th
Went before my other mate came in my daughter was fed up but he would of been well down in the hundreds i presume.
Ordinary_Chap said:
Anyway well done to your mate!
He ended up with a rucksack, wooly hat and a crate of shakes lol cheers
theshrew said:
Asterix said:
Know how you feel. Some Legs days of the program I'm on often have up to 50 reps for squats and even when the weight is light, I'm sucking air in through my arse after about 20 reps.
Really need to work on pure heart & lungs stuff and get back to playing footy.
Yeah it is mate i did a superset on mine last Tue night like he does on his DTP training vid. Really need to work on pure heart & lungs stuff and get back to playing footy.
50 rep
40 rep
30 rep
20 rep
10 rep
10 rep
20 rep
30 rep
40 rep
50 rep
I was a little unsure on the weight to use so i went light even with low weight on for the 50 sets holly shiz its very very hard. Like you i was fooked after about 20-30 reps. Even with the sets of 10 i could defo go heavier but i didnt want to trash my legs before i finished the workout.
It was this Monday when i started to walk a normal ish again. Really enjoyed it though.
Edited by Asterix on Monday 5th November 12:03
fatpasty said:
5678 said:
19kg lost so far for me 
9kg more to go for my target. Then I want to build a bit more muscle.
Well done. That's a lot of weight.9kg more to go for my target. Then I want to build a bit more muscle.
I started at 130kg and now 111kg. Target is 102kg (16st.) It's been quite easy to do if I'm being honest.
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