The new improved fitness thread

[Itchy]

Today saw me in the gym again, along with some rather fit women. Well, I wasn't actually with them, so to speak, but today appeared to be Sweet-Ass-in-black-yoga-pants day. With one girl "spoiling" it by wearing short shorts.

So I was definitely with them in my head!



Anyway, where was I? Oh yes, fervently perving in the squat rack.
Which probably didn't help me as I tried to do 3 sets of 5 squats at 97.5kg.
First 2 sets were OK, but my form started to waver and on set 3, rep 3, there was just too much instability so I decided not to try and push the last couple. Don't think I'll be going any heavier until my form has settled.

Also did bench press, which managed to go up another 5kg to 80kg. Not risking the shoulder so I'm staying in the comfort zone on this one until everything is stable and strong.

Tried Barbell cleans for the first time in a couple of years. 5 sets of 3 reps.
Ending up on 60kg, this exercise feels alien. I like it, but I don't think I'm doing it perfectly. I also managed to turn off my music by hitting the pause button on my earphones with the bar!

Finished off with pull ups, of which I did not do many, 8, 5 and 4 reps. It seems I haven't done those in a while either!

So on the whole, I am LOVING being back in the gym now. Keeping going isn't an issue, just need to keep making progress.

[Kwacky]

Legs tonight. I pressed in lbs what Cav did the other day in kg, but I'm still a living legend so we all know I'm the real winner.

Apart from me being sick in my mouth when I was doing cable side twists

[Cav]

Aha.. you are the living legend, Kwacky !!

I "forgot" to mention on FB that I failed on the second rep of 422.6kg and ended up half trapped in the leg press

[D6Nutz]

6 mile road run in the rain tonight. Good pace though, average 9:05 min/mile and there where a few good hills on the route too.

Got a personal best 1/2 mile too at an 7:40 min/mile pace.

[Itchy]

Knee was stiff going down the stairs this morning. Thought nothing of it, but by the time I got to the gym and did my warm up sets for squats it was still not 100%.

In hindsight, I should have stayed light, or even not squatted altogether.

But I didn't have hindsight. I had the stupid notion I could just squat through it and put 95kg on the bar.

The pain as I came back up was pretty intense but not sharp, if that makes sense. Uncomfortable, but not crippling.

Once again, hindsight says "Stop, you moron."

On the third rep I think my body tried to compensate by leaning slightly to the left. Now I've tweaked my back, just slightly but enough to have hindsight sat on my shoulder, chuckling away going "nice one knobhead!"

At least I had the good sense to leave barbell cleans alone after that.

[Kwacky]

Circuit training and stretches tonight in taekwondo. I'm going to go into work tomorrow with bruised knuckles, which is a good look.

[Cav]

After watching several videos including a 42min video from Arnold himself I decided to swap up my training again - it's been 5 weeks on my current workout and it's been going great.

Chest superset with back.

I've never had my heartrate over 130bpm during a weight workout before but it was commonly spiking over 160bpm after the superset meaning calorie burn is higher, maximised workout time (as you work chest, your back rests and vice versa). Rest periods can be made smaller, just enough to get your breath back.

I worked out both my back and chest in a very similar time as just working out my chest or back.

Initial impressions are very good !!

[Kwacky]

The gym was rammed this evening. I did what I could but I couldn't follow my plan , so ended up doing mostly legs with traps and arms thrown in.

[Kwacky]

Boxercise with my wife. Not wise after doing back and arms yesterday.

Some cracking eye candy though. Mrs Kwacky caught me looking "I'm never going to look like that"

"you will tonight love, I'll turn the lights off"

[Kwacky]

Big leg session today.

I got to the leg press at the same time as another bloke. It meant shorter rest periods and bigger weights. I went up another 20kg today, showing I can go heavier if I want to push myself.

[D6Nutz]

10.5 very cold miles this morning, good pace though. Averaged just over 9.15 min/miles.

Got 4 weeks now until fleet half, quite looking forward to it of this form continues.

[Cav]

Chest/Back supersets are bloody brilliant. DOMs last for about half a day and I gain an extra training day every week meaning that I can hit legs or cardio more often than before.

Football yesterday (in the snow I might add) and I did incline sprints, shoulders and core this morning.

Feeling very good at the moment

[Itchy]

I might give it a whirl once my thumb lets me lift again.

Although I'm getting stronger doing the strength programme, I feel like I could be doing more, working harder.

So I think I'll be dropping the weight and mixing things up.

[Kwacky]

It's getting to the point now where no one wants to spar with the class dickhead in Taekwondo. W ere doing one score then stop, so everyone wa letting him get an early score so they didn't have to fight him for long.

[Itchy]

Does the instructor not say/see anything?

[Kwacky]

Yeah, he knows. He's told him less power more skill but it's not sinking in.

[kiwikrasher]

The instructor should just snot him. Sure the message will be clear then.

[Cav]

The instructor should just snot him. Sure the message will be clear then.

I second this premise..

[Cav]

Chest/Back on Monday followed by the spa - lovely jacuzzi, sauna, ice shower, steam room and heated tile loungers. Needless to say I was very sleep when I got home.

Football training last night. I ran over 3.5 miles, burned nearly 1000 kcals and scored some belting goals. For some reason I was bending the ball like beckham - To get it in the top left I'd have to aim to the right hand side of the right post... was really strange.

Tonight will be shoulders and a run. Think I might do another 5km but my ankle and calves are giving me a lot of jip at the minute

[C00kiemonster]

I need to get my cardio fitness back up. The last 3 months have been hard work, but mainly strength - my cardio is shocking as i enjoyed myself too much over Christmas

The weather is starting to improve here, so the road cycle will be back out for a few regular rides each week to pump some blood round. For the first time in a long time i actually put a couple of kgs on

I've been suffering with nerve damage in my right hip for the last 6 months, which isn't likely to ever get better (i've been told) so i'm just going to have to get on with it and see if it holds up when exercising.

I'm getting old