The new improved fitness thread

[Kwacky]

I used to do 2 HIIT sessions a week before I started being plagued by headaches. I was at my fittest when I did and lost loads of surplus me.

[Kwacky]

Me and the gym haven't being seeing too much of each other recently for a variety of reasons. Hopefully I can get back into it.

Squats tonight followed by a back session.

My legs are already aching.

[Fireblade_Ro]

Im struggling to get up and down the stairs!!! I can barely walk!!!

[Kwacky]

Back into the gym. The plan was chest and shoulders but the gym was packed. Pretty much every machine, pulley and bench was taken. I did about 30 mins after my warm up and left. I'll go back tomorrow.

[D6Nutz]

Going to give my old gym a call tomorrow, they do monthly membership but it's a tad pricey. Going to see of they will do a deal for a previous member.

[Fireblade_Ro]

Another HIIT session down... I've been back from the gym almost an hour... and now starting to get fed up of the sweat... but I'm dying! I can't move!

Is it actually good for you to dig THIS deep?!

[Kwacky]

Yep. The afterburn is what you're after as that's the anaerobic burn that'll get rid of stored energy.

[Kwacky]

Sparring was hard work at Taekwondo last night. I got a deadleg, which is still aching. On the plus side I managed to get in my first full chest kick which I was pleased with.

[TonyB]

I had a few TKD sessions before I joined the Army and really enjoyed it, I'm not as flexible anymore, does it take long for tendons etc to become more pliable again?

[Kwacky]

It depends on your age and how much stretching you do. We do a lot of stretching in class which helps. I'm getting there.

[Kwacky]

I ended up sparring with my instructor last night.

Pulling an aikido move trapping his leg and spinning him around didn't go down too well.

Fook me is that bloke fast. He was getting in 2 or 3 kicks before I realised what was going on and deciding whether I should block or defend.

[Cav]

I hated sparring when I did kick boxing as a kid, I used to just like the drills and fitness.

Nowadays I do:
- My own version of HIIT on the treadmill and crosstrainer - Uphill spring for 20 seconds, rest for 40. Repeat 5 times, walk for 3 minutes then uphill sprint 2 more times. I then do similar on the cross trainer.
- Onto weights focusing on specific body parts. I lift heavy and go for 5 sets of 8 reps. I will focus on form throughout.
- I then do plyometrics (body weight workout) to cover my entire body - mostly pull ups, pushups, squat jumps but I include things like deadlifts, weights dips and weights 1 legged squats.
- The I go for a dip and swim 15 - 20 laps (25m pool)

This is with the aim to reduce body fat and gain strength and fitness.

I'm 5'9" and weight 83kg (13 stone 6?)

[Kwacky]

I've hit a wall with my deadlifts, so I've ditched my usual routines in the gym and I'm trying the 5 x 5 Strength Training,

In brief, you drop back your weights and only do compound exercises, 3 times a week with a day rest in between. Exercises are with a barbell and you repeat the two sets of exercises, but each day you add 2.5kg. If you can't do a set you leave it and remain at that weight until you hit the full 5x5. It's for 12 weeks. It's not a long term plan, but something designed to make you improve your strength.

Yesterday I did
Squats - 5 sets of 5 reps at 50kg
Bench press 5 sets of 5 reps at 20 kg
Bent over row 5 x 5 at 30kg

Day two will be
Squats
Overhead press
Deadlifts but you only do one set of 5 reps.

You can add 2 exercise to each day. So on day 1 you can pick from dips, push ups, skullcrushers, standing calf raises, planks and paused bench press. I did skullcrushers and planking.

Day 2 you can pick from chin-ups, pull ups, barbell curls, seated calf raises, hanging knee raises or close grip bench press. I'll probably go for pull ups and curls.

I'll see how I get on.

http://stronglifts.com/5x5/" onclick="window.open(this.href);return false;

[Cav]

That seems unnecessarily complicated.

I did a lot of 5x5 training before when I reached a plateau. I did roughly 90% of my 1 rep max with enough rest to regain my breathing. As an example I would do 5x5 24kg incline dumbbell press, after maybe 6 weeks I was at 30kg. Because this was the heaviest my gym went to I then upped the reps per set until I got to 5x10 30kg incline dumbbell press.

I've really found my strength and endurance has gone up since doing body weight exercises following a 5x10 routine but I do find I'm starting to get worn out after a few days of hitting the gym and I need a couple of days off to recover

[Kwacky]

It's very easy to follow and there's a handy app to use in the gym.

[Cav]

Well in that case fair enough..

I like things simple. That why I ride a scooter! *Meep*Meep*

[Kwacky]

Well in that case fair enough..

I like things simple.

Your girlfriend says the same thing

[Cav]

Ahaa !! Very true, that's why I'm good at things like - In, Out, In, Out. Clean up my splooge.

[Kwacky]

TKD tonight. Got a grading in 4 weeks so we're practising for that.

[Fireblade_Ro]

Does anyone on here use a FitBit?

Im lacking in motivation to move... had the week from hell last week and to top it off Ive been made redundant (and that wasn't even the worst of it)... so if anyone on here has one, add me and challenge me please!

(my email is rohan_battison@hotmail.co.uk to add me!) otherwise a good strong kick up the butt and a dose of MTFU will help.