The new improved fitness thread
- Kwacky
- Posts: 38722
- Joined: 21 Oct 2013, 21:52
- Your Bike: Brutale 800RR, 1000SX Ninja
- Location: Brum
- Has thanked: 4338 times
- Been thanked: 8389 times
Re: The new improved fitness thread
Some of the old fitness first lot are trying to open a new gym. I'll keep you posted.
- kiwikrasher
- Posts: 8916
- Joined: 17 Mar 2014, 04:32
- Your Bike: ‘16 Thruxton R. '10 Multistrada 1200 S.
- Location: Kurrajong Heights, NSW, Australia
- Has thanked: 4626 times
- Been thanked: 4711 times
Re: The new improved fitness thread
What a fooking legend!Perkles wrote:About 40 hours and maybe 8 on the painting but it was all done in dribs and drabs after work etcD6Nutz wrote:Push bike porn... That's proper nice mate, how long did it take you to put together?Perkles wrote: I made it myself https://www.flickr.com/photos/andy_perk ... 9031722845" onclick="window.open(this.href);return false;
Tonight was a 5.5 mile trail run on one of my favorite routes. Lovely summers evening for a trot round the fields.
Happiness is not a destination. It is a way of life.
- Perkles
- Posts: 5889
- Joined: 11 Mar 2014, 21:51
- Your Bike:
- Location: birminghamshire
- Has thanked: 2152 times
- Been thanked: 1465 times
Re: The new improved fitness thread
The massage lady in Moseley is good but you get 45 minutes and that is it on the dotKwacky wrote:Some of the old fitness first lot are trying to open a new gym. I'll keep you posted.
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
- Kwacky
- Posts: 38722
- Joined: 21 Oct 2013, 21:52
- Your Bike: Brutale 800RR, 1000SX Ninja
- Location: Brum
- Has thanked: 4338 times
- Been thanked: 8389 times
- Cav
- Posts: 7989
- Joined: 27 Oct 2015, 12:00
- Your Bike: 2009 ZX6R
- Has thanked: 1057 times
- Been thanked: 2224 times
Re: The new improved fitness thread
That bike's awesome Perks.. you got all of that at home or is this a works thing?
- Perkles
- Posts: 5889
- Joined: 11 Mar 2014, 21:51
- Your Bike:
- Location: birminghamshire
- Has thanked: 2152 times
- Been thanked: 1465 times
Re: The new improved fitness thread
No in my man cave,sold most of it now though because of illnessCav wrote:That bike's awesome Perks.. you got all of that at home or is this a works thing?
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
- Perkles
- Posts: 5889
- Joined: 11 Mar 2014, 21:51
- Your Bike:
- Location: birminghamshire
- Has thanked: 2152 times
- Been thanked: 1465 times
Re: The new improved fitness thread
60 miles cycling today,going to eat a mammoth breakfast ready for it
- Kwacky
- Posts: 38722
- Joined: 21 Oct 2013, 21:52
- Your Bike: Brutale 800RR, 1000SX Ninja
- Location: Brum
- Has thanked: 4338 times
- Been thanked: 8389 times
Re: The new improved fitness thread
I finally managed to get my flabby arse to the gym. New programme, upper body (chest and back)
- Itchy
- Posts: 2544
- Joined: 12 Mar 2014, 00:17
- Your Bike: Kawasaki Z1000
- Location: A galaxy far, far away...
- Has thanked: 756 times
- Been thanked: 983 times
Re: The new improved fitness thread
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!
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!
- Cav
- Posts: 7989
- Joined: 27 Oct 2015, 12:00
- Your Bike: 2009 ZX6R
- Has thanked: 1057 times
- Been thanked: 2224 times
Re: The new improved fitness thread
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?
What weight are you doing for a 20-rep set? 40kg?
- Perkles
- Posts: 5889
- Joined: 11 Mar 2014, 21:51
- Your Bike:
- Location: birminghamshire
- Has thanked: 2152 times
- Been thanked: 1465 times
Re: The new improved fitness thread
Managed over 60 miles cycling yesterday so a short recovery ride today my legs are in pieces
- Kwacky
- Posts: 38722
- Joined: 21 Oct 2013, 21:52
- Your Bike: Brutale 800RR, 1000SX Ninja
- Location: Brum
- Has thanked: 4338 times
- Been thanked: 8389 times
- Itchy
- Posts: 2544
- Joined: 12 Mar 2014, 00:17
- Your Bike: Kawasaki Z1000
- Location: A galaxy far, far away...
- Has thanked: 756 times
- Been thanked: 983 times
Re: The new improved fitness thread
Quite a bit of protein, could maybe do more, but we'll see.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?
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.
- Cav
- Posts: 7989
- Joined: 27 Oct 2015, 12:00
- Your Bike: 2009 ZX6R
- Has thanked: 1057 times
- Been thanked: 2224 times
Re: The new improved fitness thread
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!!
So with legs you aren't doing 20 rep sets on squats? I was going to say, your legs would be royally smashed in!!
- Itchy
- Posts: 2544
- Joined: 12 Mar 2014, 00:17
- Your Bike: Kawasaki Z1000
- Location: A galaxy far, far away...
- Has thanked: 756 times
- Been thanked: 983 times
Re: The new improved fitness thread
I did dips the other day but that was for triceps.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!!
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!
- Perkles
- Posts: 5889
- Joined: 11 Mar 2014, 21:51
- Your Bike:
- Location: birminghamshire
- Has thanked: 2152 times
- Been thanked: 1465 times
Re: The new improved fitness thread
I agree big rest tomorrow doing bugger all except going to cottteridge school feteKwacky wrote:Take it easy. Rest is equally important, as you know.
- Cav
- Posts: 7989
- Joined: 27 Oct 2015, 12:00
- Your Bike: 2009 ZX6R
- Has thanked: 1057 times
- Been thanked: 2224 times
Re: The new improved fitness thread
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
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
- Kwacky
- Posts: 38722
- Joined: 21 Oct 2013, 21:52
- Your Bike: Brutale 800RR, 1000SX Ninja
- Location: Brum
- Has thanked: 4338 times
- Been thanked: 8389 times
Re: The new improved fitness thread
Sports massage tonight, It's been a few weeks and my neck and shoulders really need it.
- Kwacky
- Posts: 38722
- Joined: 21 Oct 2013, 21:52
- Your Bike: Brutale 800RR, 1000SX Ninja
- Location: Brum
- Has thanked: 4338 times
- Been thanked: 8389 times
- Perkles
- Posts: 5889
- Joined: 11 Mar 2014, 21:51
- Your Bike:
- Location: birminghamshire
- Has thanked: 2152 times
- Been thanked: 1465 times