The new improved fitness thread

[D6Nutz]

5.5 mile run yesterday evening, back to normal again and feeling good.

Found out today from my new watch that I really don't move much during the day. Just over 3000 steps out of a target 9500, need to with out how to get more exercise during the day..

[Kwacky]

Legs and abs.

Doing leg press when someone asks me how many sets I've got left. I was on my last set, 10 x 200kg. When we swap he puts on another 50kg, for his warm up

[Itchy]

Bad times!

[Cav]

I played football yesterday. We won 6-1. I put a guy in hospital - oops.

Bearing in mind he was a few inches taller, many inches wider and weighing approximately 2 stone more than me I won the 'barging eachother off the ball' competition, he went down to the ground, I had to jump over him to avoid landing on him - my stud pierced his hand

[Kwacky]

Bad times!

Unless I'm throwing 500kg on the press there's always going to be someone doing more. To be honest I can do the 10 sets at 200kg so I should be looking to up the final set weight

[Cav]

If you're really looking to progress I found progressive overloading works really well.

Typically it goes like this:

200kg x 15
240kg x 12
280kg x 10
300kg x 8
320kg x 6

If I can't reach that target rep then I will do as many as I can until I'm guaranteed to fail the next set, up the weight again and keep going like that.

If I can't do 2 then that is my final heavy set. I will then go back to my first set weight (200kg) and go until near failure - typically 8-12 reps.

Every week for 4 weeks I was getting PBs then it was every other week etc etc

[Kwacky]

To be honest I'm happy with the weights I'm doing now.

It's more about keeping in shape for me than anything else. Some stuff like arms and shoulders I try and increase but I'm at the hands of the shoulder gods as to how weak or strong they are when I work out. You'll find when you get older that it's much harder to gain new muscle no matter how hard you train. I've not got the time needed to be doing the complete diet and training regime to get into worrying about gains.

There's no clear plan, I tend to swap my routine around every few months just to keep me entertained, otherwise I would soon get bored. I'm not a massive fan of the gym but it stops me from being offered a wafer thin mint each time I go out to a restaurant.

[Cav]

Fair enough.. I just find my strength goes up with this way of training as my muscle gain is very dense (I'm a lot stronger than I look) which I like. It starts to just make me a bit more defined.

If you do fancy trying something new, I'd try that

[Kwacky]

Thanks. I might try 100kg and work up

[Itchy]

I think I've stagnated with training, I'll be mixing it up when I go back to work next week.

I'll be trying the Doggcrapp method.

[Cav]

I had football night before last and my fitness was best on pitch - surprising considering we've gone up 2 divisions this year.

I can safely say it is down to my "sprint" training on the treadmill:
16 x 60 second sprints (treadmill maxed out at 20km/h) with 60 seconds rest.

I typically get 1-3 1 minute sprints then drop to 45 and have 1min15 rest and keep going but always keeping the 2 minute cycle going. Done wonders for my glass calves too!!

[Kwacky]

I think I've stagnated with training, I'll be mixing it up when I go back to work next week.

I'll be trying the Doggcrapp method.

5x5 is a good way to get back into the swing. It's very basic but you'll be doing a lot of compound work and you can throw in extra exercises.

[Kwacky]

sports massage tonight. No idea what I've been doing but my glutes were very very painful.

[Kwacky]

Defence drills in taekwondo. Loads of blocks, my forearm is starting to bruise up already.

[Kwacky]

A lack of gym time and a weekend diet of beer and cake have taken their toll.

So core stuff tonight.

[Kwacky]

Legs and core today. Increased leg press and leg extension by 10kg. Let's see how that goes tomorrow.

[Itchy]

Went early doors this morning, absolutely no one in there apart from me.
All was going well until my back twinned. Had to cut it short, wasn't going to risk any further pain/injury.

Which seems to have worked as it's stopped hurting now after a day of keeping mobile without actually doing much.

[D41]

Went to get my bicycle....discovered the front tyre was flat & no pump (thankfully)....went back inside.

To be fair...it's feckin' hot as all hell around here, so I wasn't too fussed....I'll maybe have a go a bit later after dark.

[D6Nutz]

10 mile race this morning, things did not go quite to plan..

I didn't have much to drink last night, but for some reason I was hanging..

Apart from losing the plot at about 5 miles, the run went fairly well. Bit slower than I wanted but still happy with 1:37

[Kwacky]

My son went to black belt training yesterday and got told off for wearing his world champion dobok, he should have been in his standard uniform. That brought him back down to earth