olboydave

After the warm up sets, yes.

There's no need to spend hours in the gym.

Edit: Alternatively you can do a stripped 5x5, which is basically the same premise only with just the one work set and 4 warm up sets.

Seriously these lifts provide by far the most bang for your buck in the gym. You can spend hours isolating each individual muscle group, or you can do the basic compound lifts and give your entire body a workout in a fraction of the time.

Ok, thanks. But where and what are the warm up sets??

Got them, thanks. Just doesn't seem like a lot of work! I'll give it a go though

Once again:

Rippetoe's Starting Strength is what you want.

Tells you what lifts to do when, tells you how many sets and reps, has a section on finding out your starting weight.

It is by far the best all round newbie program going, it'll last you for a fair few months before you reach a plateau and have to worry about shifting things up.

I'm not sure I understand this site.... So basically I go to the gym, do

3x5 Squat

3x5 Bench Press

1x5 Deadlift

and then go home???

Starting from basically scratch, i've had really good results with just a set of dumbells using this.

I've upped the weight a bit now as i've been doing it for a while but I feel a lot stronger and i've paid about Aus$40 total for the dumbell bars and weights.

That site looks great. Would the workout at the bottom though be done as one workout say three times a week?

This is why I needed advice. So many different opinions of what is right and what is wrong. I just want to find myself a set routine which I can follow for a few weeks.

E.g. 3 sets of 10 x ?

3 sets of 10 x ??

3 sets of 10 x ???

Rest

Repeat Monday, Wednesday, Friday....

OK. Cheers.

Unfortunately I'm tied into the gym but I don't think that's a bad thing although do appreciate that many exercises can be completed at home.

On the posted link, under workout suggestions there is a routine for each day and at the end of each it says 'Weights: 60 mins'. What does this mean?

Obviously lifting weights but how, what method etc? If anyone has any routine or proven methods that they use then it would be great to hear! Thanks again!

Hi all. I just need a bit of advice. I've recentley joined my local gym after thinking about it for a while.

I consider myself to be fairly fit, I ride to work every day, go running occasionally and so on.

I want to build up my upper body strenght a bit. Not Arnie style but a bit more toned I guess. Stronger arms/chest etc. What are some good workout routines in order to achieve this? Should I just concentrate on certain areas each day? How long should I go for etc?

I've looked on the internet and there is so much stuff with various people saying contradicting things it makes it very difficult to decide.

Can anyone offer any advice?

Thanks

Just to confim, I am not saying I have heard Moyes has signed a contract.

However, I am told 100% that it will not be McCleish, and until Moyes officially rules himself out of the race, I am still in hope.

What does seem strange, is that no links with other managers are being discussed in the media but the one of McCleish. We have stated that we don't want Mark Hughes ( apparently ) , so I am still confident that talks are on going with Moyes.

I know nothing more than this that is worth talking about

Source?

You can lay McLeish for as low as 3.25 on Betfair at the moment...

Excuse my ignorance but where are these MysteryMan quotes coming from?

Martin Jol and Carlo Ancelotti are emerging as our top targets.

ITK?

Homemade Honey and Mustard Sausages, Warm Potato Salad and Braised Pak Choi. YES!

First interview on AVTV now. Do the direct debit trick to subscribe for free.

There be white stuff falling from the sky! The end of the world is here! Panic!

Completely agree. This country as a whole absolutely **** loves it.

This is a joke. Like people have said...what about Blackburn? I'm sure fans can get themselves to the ground safely. They've had lots of time to do something about this. All the trains are still on time.

Then why isn't Blackburn or Liverpool in danger? Last time I checked that's in the North West!

Exactly! If this gets called off and no others do then quite frankly it's a disgrace. They've had enough time to sort something out.

Who actually has the final say?

read on H&V that as houllier walked out of the tunnel he reached up to touch the "this is anfield sign" is that true?

if so its a **** disgrace

He can **** right off if thats the case, no wonder why we are so shit, its like he wanted us to lose.

Houllier out! End this disaster now!

This is true. Saw it on sky earlier. Not sure what to say really?!

will be in the briar rose early doors like last year. full of villa from 9oclock in the morning last season so would expect the same on sunday.

What time do they serve booze? Is it midday?

I understand that yes it is early.

But why on earth is the summer (and it is EVERY summer) dominated on who the Villa are going to sell !.

Milner this year, Barry last, Young the year before, even Gabby to Arsenal etc...

Also, add in the "Buy to sell policy" and the "We won't sell the shirt cheap, if we haven't got a deal we like, we will stick with what we have got" and, to me, and maybe to players, it may seem as if Villa are totally unprepared.

As long as it all comes out in the wash, fair play, but I got to be honest, I can't understand why MON only had a meeting with Lerner last week to discuss what was needed.

Personally

I HAVE SEEN WHAT WE HAVE NEEDED FOR 18 MONTHS

Surely to god, we should have been ready and strike quickly.

A lot of years, people say "Yeah, well you name me a deal thats going through"

Well this year (presumably because of the World Cup) deals are being done early as, with Capello, national managers will not let deals to take place once training is started.

Villa to Barca , Cesc in talks with Barca

Blues medical with Foster , 8m bid for N Zogbia

Arsenal do deal for Chamak

Spurs do deal with Santos

Man City bid for Milner

Cahill signs Everton contract

Villa

Lerner issues sell to buy policy

Lerner warns off Liverpool over O'Neill

Man City bid for Milner

Villa say they are happy to wait until after World Cup for contract talks with Milner

NRC tells Villa he will sit and wait until his contract ends.

Villa still haven't got a shirt sponsor.

I would love it, for just once, if it was us taking the initiative on things and some positives came out of the club for once It seems as if 2months, and 30 days of the transfer window is spent panicking when you are a Villa fan.

MON must know who the hell he wants - why not go and get him , and in turn, increase peoples expectations, and just maybe, season ticket sales !

Negative - probably yes

But don't tell me you ain't worried when all you hear at the moment is negative stuff !

Completely agree.

Milner was fantastic

Anyone see Ashley celebrate the 2nd, was hilarious

explain....

Out:

08:43 (Sun 28 Feb)

Birmingham Moor Street (BMO) to Wembley Stadium (WCX)

0 change(s)

Return:

19:31 (Sun 28 Feb)

Wembley Stadium (WCX) to Birmingham Moor Street (BMO)

0 change(s)

If we end up winning we can stay later and come back on a train where you have to change at Gerrard's Cross. 19.50 each though straight there and back, sorted.

Im on that and i think there are changes mate.

Just checked this and there are NO changes. The train companies (mainly Chiltern) have realised about the cup final and are doing straight through trains.

Police will be at the stations apparently checking for booze etc.

And the train stops at Wembley first and then Marylebone. Think I'll be staying on and going central for a bit as don't really being at Wembley so early!

Huh?

I don't get the joke. Could you explain??

After the tragic luge death at the Winter Olympics, the Irish bobsled team are refusing to compete until the course is gritted.

I love it (and you'll notice I've nicked it for elsewhere ).

:oops: not sure??

We are going by coach from Cheltenham promenade to London Victoria coach station departing Sunday at 07.45 arriving at 11.00am. Get the tube from Victoria arriving Wembley at 11.40am. Return journey depart Victoria at 8pm arriving Cheltenham at 11.10pm TOTAL PRICE for the two us £16.00.

If anyones interested the site is www.megabus.com

YES MATE!! I'm on the same coach!! Thought I was going to be by myself but you've made me very happy!! It actually arrives at 10:15. Thats what national express website says anyway.

Beers??

Does anybody know much about passes on the Tube.

I want to be able to hop on and off for three days (Sat-Mon), any idea what would be the best course of action?

3 seperate day passes, or do they have another option?

Oyster card mate. They cost £3 (deposit) and then you just top it up as you please. By using this the journeys are a lot cheaper. £30 for 3 days is a fair bit. You can then keep the oyster card for next time you go to London.

http://www.tfl.gov.uk/tickets/oysteronline/2732.aspx

Bloody train from up here looks like its going to cost about £90 for us two.

Where are you coming from?