Tank Slap - Motorcycle Forum

Some of the old fitness first lot are trying to open a new gym. I'll keep you posted.

Perkles wrote:

D6Nutz wrote:

Perkles wrote: I made it myself https://www.flickr.com/photos/andy_perk ... 9031722845" onclick="window.open(this.href);return false;

Push bike porn... That's proper nice mate, how long did it take you to put together?

Tonight was a 5.5 mile trail run on one of my favorite routes. Lovely summers evening for a trot round the fields.

About 40 hours and maybe 8 on the painting but it was all done in dribs and drabs after work etc

What a fooking legend!

Kwacky wrote:Some of the old fitness first lot are trying to open a new gym. I'll keep you posted.

The massage lady in Moseley is good but you get 45 minutes and that is it on the dot
But for 25 quid it's very cheap,she mainly works on Ironman competitor's
She went very easy on me tonight but I feel better for it

I'm seeing my old sports massager on Friday.

That bike's awesome Perks.. you got all of that at home or is this a works thing?

Cav wrote:That bike's awesome Perks.. you got all of that at home or is this a works thing?

No in my man cave,sold most of it now though because of illness

Back on thread I'm going to ride to the park today on the single speed do a few laps in the sun and ride home,i changed the front chainring so the gearing is higher .Harder up the hills but less pedalling on the flat
Legs feel great after the sports massage

60 miles cycling today,going to eat a mammoth breakfast ready for it

I finally managed to get my flabby arse to the gym. New programme, upper body (chest and back)

Legs yesterday.

After strating the session with leg curls i moved onto squats. My knee started getting uncomfortable during squats so I did some leg extensions.

They'll be staying in the program as it allowed me to use a light weight and focus on how much my quads were shaking through all 5 of the 20-rep sets.

I forgot about the leg curls until I went to put my shoes on this morning!!!




Arms today.
Felt good, apart from my hands feeling weak and sore after 2 weeks of no gym.
My ex-bodybuilding neighbour reckons I've put on mass. I think it was just the t-shirt was too tight!

20-rep sets? Are you having high protein and plenty of stretching? - That's bodybuilding stuff!

What weight are you doing for a 20-rep set? 40kg?

Managed over 60 miles cycling yesterday so a short recovery ride today my legs are in pieces

Take it easy. Rest is equally important, as you know.

Cav wrote:20-rep sets? Are you having high protein and plenty of stretching? - That's bodybuilding stuff!

What weight are you doing for a 20-rep set? 40kg?

Quite a bit of protein, could maybe do more, but we'll see.
Not as much stretching as I should.

The leg extensions were done at 20kg to start with, I think I may have even dropped it down to 15kg in the end.
The general routine through the week goes something like this...
- Warm up
- 3-5 sets of 5 reps of the big exercises such as squats or presses
- Then 4 or so lots of 4-5 sets of 16-20 reps on more isolation exercises.
- Sometimes a bit of ab work.
- Run off to work so I'm not late

I'd go into more detail but that's about the size of it.
I'm aching, obviously, but it seems to be working.


Chest today.
4 sets of 5 reps bench press 80kg
4 sets of 20 reps bench press 40kg (at least, that's what I intended)
4 sets of 16 reps crossovers 7.5kg

I had flyes to do as well, but i called it short as i had to get back to take the boy to school.

Get some good old fashioned pushups in there for chest! Dips too (Y)

So with legs you aren't doing 20 rep sets on squats? I was going to say, your legs would be royally smashed in!!

Cav wrote:Get some good old fashioned pushups in there for chest! Dips too (Y)

So with legs you aren't doing 20 rep sets on squats? I was going to say, your legs would be royally smashed in!!

I did dips the other day but that was for triceps.


Leg day yesterday, and bear in mind it was a light session due to skipping leg day for what seems like 38 years...
5 sets of 20 reps Leg Curls 30kg
3 sets of 5 squats 80kg
(Missed 4 sets of 16-20 rep squats on accou t of my knee, but would normally be in there)
5 sets of 20 reps Leg extension 20/15kg
(Missed Smith machine calf raises due to it being used)
4 sets of 16 reps calf raises on leg press machine 70kg

I think that was it.

The program used to call for lunges and front squats instead of curls and extensions, but I'm shit at front squats and lunges make me want to puke!

Kwacky wrote:Take it easy. Rest is equally important, as you know.

I agree big rest tomorrow doing bugger all except going to cottteridge school fete

Chatting to a couple of regulars at the gym yesterday and they were both asking me loads of questions about my workouts and one of them said, "woah, how do you get lats like that?!" - I did chuckle to myself. Pull-ups and straight bar lat pull downs (Y)

I had 30 minutes to crack out a session so did 2x triple sets:

Bench press - Pull-ups - Lateral raises
Barbell shoulder press - Seated row - Push-ups

I've been ill this week so it was a struggle on top of the temperature and cycle ride

Sports massage tonight, It's been a few weeks and my neck and shoulders really need it.

Back and shoulders this evening.

60 miles on pushbike