The new improved fitness thread

[Kwacky]

We've got our grading soon so it's time to get some pattern practice in. Boring.

[D6Nutz]

5 mile recovery run tonight, glad of the slow pace as my legs are so feeling beat up after last week

[Itchy]

Arms for me today.

I'm definitely getting a pump with all these reps.
After the session I can see my arms are visibly bigger than when I started.
Just need to get them permanently bigger.

I'm tempted to do arms again on Thursday. We have a beer call on so I need to fill the t-shirt sleeves out a bit!

[Kwacky]

I'm tempted to do arms again on Thursday. We have a beer call on so I need to fill the t-shirt sleeves out a bit!

Is that meant to sound as gay as it does? You wearing a tighty whitey for your homies?

[Itchy]

No point in hiding all the gainz!

[Itchy]

And I can't have the t-shirt too tight. Cause y'know, muffin tops!

[Cav]

Okay so I've been using a bit of pre-workout to see if I can get into the swing of things...

... I love that stuff!

Today was fecking intense!

3x Triple sets (9 exercises total) before moving onto arms. 30 seconds rest between sets and going for 6-8 reps and 4 sets. I did it all in 32minutes and I was dying at the end !!! Average HR was 168bpm.

Triple Set No1:
Push Ups
Pull Ups
Lateral Raises

Triple Set No2:
Cable crush (chest press but using cables)
Seated Row
Rear delt flys

Triple Set No3:
Cable raises (handles brought together and squeezed then raises through to arms being parallel with your shoulders)
High-to-Low cable rows
Shoulder Press

Arms:
Straight bar tricep extension
Prison/concentrated bicep curls

[Kwacky]

I've not been in the gym for a week so it was an all over
Squats
Incline bench
Seated fly
leg extension
deadlifts
shrugs
bent over rows

No arms or shoulders as I've got boxercise tomorrow.

[Cav]

NOOO!!!! You do leg extensions?!?!!

Please say you only go light?

[Kwacky]

I did do leg extensions tonight. Mid range of movement, medium weight, high reps. I wanted a bit of leg pump.

[Cav]

Okay medium weight is kinda acceptable.. I'll never go past about 40kg on the leg extension and focus on the squeeze at the end - it's the only method which has avoided injury on that machine.

At school the rugby team used to max the machine (200lbs) with 1 leg (myself included) but everyone ended up with knee issues

[Kwacky]

I know the arguments about the leg extension machine. This one only goes up to 80kg. It is rare for me to use it but it can be useful.

My legs were tired anyway, I've stepped up 10kg on my squats. I'm over cautious about failing but I reckon there's another 15kg to play with before I get into trouble. Next time I squat I might see if there's anyone around to spot me.

[Cav]

So long as you have the safety bars at an appropriate height don't worry about failing.. I've had it happen a handful of times but it's always enabled me to lift another 10kg more than I thought I could. You just have the annoying task of stripping the weight to then pick the bar back up

[Kwacky]

Boxercise tonight. Only 2 more left before the gym shuts

[kiwikrasher]

Anyone had experience with the TRX suspension trainer kits? I need to get my fat arse moving again and was recommended this as a good option.

[Kwacky]

I have used it in the gym. I used it when I can't get on the cables. It's good body weight exercise and there are loads of exercises you can do on them. You can vary the intensity by simply altering your body position.

If you want something to do when you're off shore I can highly recommend https://itunes.apple.com/gb/app/bodywei ... 81420?mt=8" onclick="window.open(this.href);return false; I started to use this after my crash. It's ideal for you on the rig as you don't need any equipment.

[Itchy]

Yeah, they can be pretty good.

I only use them once in a while but they do seem to work, you can really feel the muscles working as it's harder to stabilise yourself.

[Cav]

The triple sets continued yesterday. This time I did 4 lots of triple sets with a similar rest interval but this time doing push ups from Set 3-5 with a 15kg plate on my back.

I'm going to cycle Strength training for one week with Intense training for one week - I'll use the pre-workout on the Intense training only to prevent my body building up a tolerance

[Kwacky]

Sportsmassage. My back has been all knotted.

I need to get back into a training routine, I've been all over the place the last few weeks.

[Cav]

Cycle to Halfords then the gym. Did my Triple Set - High Intesity workout then cycled home. 12miles cycled and 1000kcals burned