The new improved fitness thread

[Itchy]

Planned to get up at 0600 to go before work yesterday. That was a big nope!

Did have a bit of free time at work though, so took an extended lunch break and got down there.
No big numbers to speak of, due to the grief I've been having with my back during the lay-off it wasn't worth it. I mean, that's 2 and a half months where I haven't lifted anything more than a Deluxe Boneless Banquet!
So I'm using the Starting Strength program I've used before...
Day 1 is not too intense...
3 sets of 5 reps of squats @ 70kg
3 sets of 5 reps of barbell shoulder press @ 40kg
1 set of 5 reps of deadlift @ 80kg

These numbers don't include the warm-up sets, which I always used to neglect, or tell myself that a few reps with just the bar would suffice. 3 or 4 warm-up sets for me from now on.

I could have gone heavier, but I'm concentrating massively on form, and leaving my ego firmly at home. (Unlike the two douchebags who were loading the trap bar up with 150kg and doing 3 reps each of deadlifting it as fast as they could to the top and then dropping it at the top of the movement.) It'll be a good chance for me to work on my grip in the deadlift and try and stay away from the straps, which may have contributed to the tendonitis I got last year. (Too much weight, not enough warm-up, always using straps.)

tl:dr
Went to the gym, felt good to be back. Am aching today.

[Kwacky]

My hand strength is poor so I use straps on deadlifts over 100kg

[Cav]

Sounds good Itchy.. I developed so much faster once I wasn't trying to match the weight of people that had been doing it for years!!!

I did a 2.5km swim yesterday in under 1 hour which I'm pleased about. I want to try and get to 5km. Currently I could probably do 3-3.5km but I was starting to get a little sore towards the end.

Leg day today. Going to be trying to beat my 140kg with very good form from my last session with a few deadlifts (maybe up to 100kg if my back feels good). I'll then do 5 sets of single legged squats and move from a 12kg dumbell to a 14kg dumbell

[Kwacky]

Chest and arms yesterday. I've actually got DOMs in my arms which is rare for me

I spent about 15 minutes of my session chatting with one of the meatheads about Batman

[D6Nutz]

Racking up the miles on the bike, purely for the sole reason of meeting up with the running club for a run ?!?!

[Kwacky]

Circuit work followed by speed foot and fist work. 232 punches in a minute ended me.

[Cav]

Leg day last night..

Worked up to 160kg squat then a 345kg leg press. I replaced the single legged squats with leg press because I wanted to be able to walk this week

[Kwacky]

Those are impressive numbers.

[Cav]

Thanks With my current body weight I am targeting 172kg which is 2x my body weight.

A while before Christmas I dropped loads of weight and restarted on building good form. Nearly every week for 8 weeks I have been hitting PBs and now I'm close to my all time PBs but with miles better form.

A lot of this is down to improvements in diet and also talking to friends of mine that do/did body building. One guy is a world champion in 4 categories and Mr Spain in all categories for 2016 - He is 42. He's keen to get a training session together

[Kwacky]

Good coaching makes a world of difference.

[Cav]

You're right on that one, Kwacky. The most difficult part of all of this is training on my own - the difference it makes having a gym buddy push you to do that last set is staggering.

The other thing I think helped a lot was watching YouTube videos such as "Worlds strongest man vs worlds fittest man" and seeing how they both train differently and certain things one can do that the other can't. Really helped me push my training in the direction I want to go in

[Kwacky]

Yep, I know that. I train on my own and as a result most of my weights are static, there's been very little increase in the weights I'm using, especially on the big compound exercises.

[D6Nutz]

So yesterday was the standard 6 mile cycle commute, followed by a 5 mile pace run, and then a 9 mile cycle ride home.

Riding when it's pitch black and freezing cold on very narrow country lanes is not that much fun!

[Kwacky]

Back and shoulders. My warm up was interrupted by an old friend I've not seen for years. The gym classes have been paying off, she looks good.

[Kwacky]

Chest and arms last night.

Mrs Kwacky came to the gym with me and spotted there was a boxercise class, which she did and enjoyed. I might join her next week as I'm getting bored doing weights.

[D6Nutz]

8 mile trail run this morning, it was very muddy and very wet. And still raining a lot.

[Cav]

This morning:
Back & Biceps.
Absolutely smashed it. My 3rd session with the routine and I'm getting stronger and better endurance with every week.

This afternoon:
1.5km Swim
My legs feel like jelly but I did it still. Not feeling DOMs since upping my calorie intake

[Kwacky]

We went through all of the patterns we've learned so far, and I forgot the last one we did. I felt like such a spaz.

So I took it out on my opponent when we did sparring.

[Itchy]

Went to the gym yesterday to find the students I've been teaching all week were in there as well.

I was working out right next to them!

Very hard not to put lots of weight on to look impressive/less weak & frail, but been there before and it didn't end well. So bit the bullet and stuck to the program. Low reps, long rests periods, probably looked pretty lazy and pathetic, but it's not a problem. I just have to keep reminding myself it's a work in progress.

3 x 5 squats 80kg
3 x 5 shoulder press 45kg
Gym was packed so couldn't get deadlifts done.

[Cav]

Chest, Triceps in the morning then Football last night. over 1,500kcals burned and 2,700kcals consumed.

Chest was pretty brutal.. we did fitness at Football and push ups were a part of it - I've never struggled so much to do a push up in my life !!