The new improved fitness thread

[Kwacky]

Sometimes we need those reminders to put us back in our boxes.

I get rub marks on the inside of my forearms from deadlifts. Never managed to take the skin off my legs though. Kudos

[Bratty]

I really need to get back in the gym I'm close to 11 stone now the lightest I've been since leaving school.

[Kwacky]

It's all that late night dancing mate

[rocket]

not going great at the moment due to my wrist i am having to be very selective what i do. Bought some straps from the strength shop and they are helping lots good quality gear from there.

also managed to pull my neck/shoulder muscle the other day why when i felt it go twang did i then think it will be fine and carry on I now smell very appealing with a deep heat stench coming off me.

[Bratty]

It's all that late night dancing mate

Deffo great cardio but haven't lifted a weight for way over a month as too many early starts and not getting home till after 7pm, fingers crossed have a go next week, apparently Tesco have some protien powder at good price

[Itchy]

Leg session at the gym.

Then tried some sprint training.



They say the first step is the hardest part.


I call bullplop, they were all minging!

[Kwacky]

Leg session last night. I'm a bit worried as I stepped up the weight but I feel fine today. So either I did the right things for my cool down or I'm spending tomorrow in a wheelchair.

[Itchy]

Ever the optimist, I'm going with the latter!

[Kwacky]

Back and deadlifts.

I was bored silly in the gym, training on my own. I really didn't enjoy it.

[Itchy]

Did you have any earphones/music to train with?

Back in the UK I often trained alone, and all too often I forgot about what the right music can do for you when you're working out.

Earphones and your own music preferably, then you can focus more and not have to try and bust out reps to the latest Taylor Swift single!

[Bratty]

I've trained on my own for many years and even when I competed I trained on my own but I knew most guys in the gym if I needed a spot, only started training with a couple of guys about two years ago but was never too happy about certain ideas they had so now back on my own.

[Kwacky]

I've never trained with earphones in. I might give it a go. I could load some music into the phone.

I don't mind training on my own but until recently I was doing one session a week with my trainer. We would concentrate on a couple of areas, which would mean I knew what to train on my own for the rest of the week. He's left the gym and I don't like any of the other trainers.

I feel like I'm drifiting now.

I suppose I need to sit down and draw up a plan for the week.

[Itchy]

Definitely draw up a plan, even if it's one you've grabbed off the internet like the one I'm doing now.
If you don't you'll quite likely carry on with that drifting feeling.
I've been there, just trudging down and doing 3 sets of 10 on whatever equipment took my fancy. It's no way to train. At least not if you want to see results. I also found keeping a record of what weight I'm lifting keeps you motivated too, it can spur you on to try harder by competing with yourself.


As for the music, you need to find something that works for you if it's going to inspire you.

For me personally, I like listening to rock, metal, and even a bit of gangster rap whilst I'm hitting the weights. It just gets me in the right mindset and allows me to focus. Using music will, believe it or not, let me get 2 or 3 reps more per set for the same weight than if I was training without.



It might not work, but its worth a shot at least once.

[Kwacky]

I've got a good mix of music at home so I'll doa few playlists and see what works.

In terms of a plan I reckon I can do 3 days a week. There are a few plans out there. Some of them seem intense and others technical. The one I have found that seems easy enough to follow is this one:-

Monday
■Dumbbell bench presses 3 x 10
■Seated dumbbell presses 2 x 10
■Wide-grip chins 3 x 10
■Leg presses 3 x 10
■Glute/ham raises 3 x 15

Wednesday
■Flat-bench flyes 3 x 10
■Bent-over rows 3 x 10
■Squats 3 x 10
■Leg extensions 3 x 12
■EZ-curl-bar curls 2 x 15
■Dips 1 x 15-20

Friday
■Incline dumbbell presses 3 x 10
■Cable rows 3 x 10
■Stiff-legged deadlifts 4 x 8
■Dumbbell lunges 2 x 15
■Standing calf raises 3 x 20-25


I'll give that a blast from next week and see how I get on.

Thanks for your help.

[D6Nutz]

Music is the key for me.. I'm back to running and I prefer to run solo so I do need something, especially as the runs are 45mins upwards..

I also select music quite carefully, event though it is mainly dance music. I use the musics BPM to drive my running pace, so usually start of with somthing reasonably slow and wind it up a bit as the run goes on. It's also worth looking at bluetooth headphones IMO, you may look like a twat but there are no wires to get caught up. It also means you can put the phone somewhere safe and still have the music going.

Had another good run tonight, about 8k in 43 mins. Even though the weather was pants it felt really good, and felt like I had something left in the tank. Next run is going to be going for more distance I think.

[beermonster]

Yesterday I managed an 11 mile bike ride, 2 and a half mile walk (where I was spotted by Mrs Kwacky!) and then an hour of throwing a load of 18 and 19 year olds around for an hour down the front at the Pulled Apart By Horses gig! They couldn't believe it when I told them I was 44!

Today just managed a 3 and half mile walk, but it all counts.

[kiwikrasher]

Music is the key for me.. I'm back to running and I prefer to run solo so I do need something, especially as the runs are 45mins upwards..

I also select music quite carefully, event though it is mainly dance music. I use the musics BPM to drive my running pace, so usually start of with somthing reasonably slow and wind it up a bit as the run goes on. It's also worth looking at bluetooth headphones IMO, you may look like a twat but there are no wires to get caught up. It also means you can put the phone somewhere safe and still have the music going.

Had another good run tonight, about 8k in 43 mins. Even though the weather was pants it felt really good, and felt like I had something left in the tank. Next run is going to be going for more distance I think.

I'm the same with music Nutz, but tend to have mainly rock and a bit of electronic (prodigy, fat Boy Slim etc).

You're running is improving a far bit mate, doing well. I better get my butt into gear or you'll he leaving me for dead soon!

[kiwikrasher]

Well I finally got out and pounded a few Kms for the first time in months, just 5.6 km out the back, bit hilly for an ease back in but it's close to home. Bloody angry at myself I've left it so long, even trying to take it easy pace wise it still hurt. I'm well off my fitness and pace of a few months ago.

[Kwacky]

It'll soon come back.

[Perkles]

pyramid sets on the bench press last night,slept like a log and sore this morning