sexbelowsound Posted October 31, 2016 Share Posted October 31, 2016 On 10/13/2016 at 20:15, Dr_Pangloss said: HIIT is fine, it's not as though I'll be doing it every day, should be able to handle it, I consider 5-a-side pretty much an extended HIIT session lol. My shoulders are very sensitive so will play it by ear, will do some OHP on day 4 if I can manage, I do like face pulls so may add to day 3. 5 a-side is most definitely HIIT! Link to comment Share on other sites More sharing options...
omariqy Posted October 31, 2016 Share Posted October 31, 2016 I basically have 4 lunchtimes (25 minutes each day) a week to do all my training that I need to do. At the moment I usually do. Day 1: Bench Press, Lat Pulldown, Deadlifts, Bent Over Row Day 2: HIIT - usually treadmill Day 3: Bench Press, Squats, Flys, Dips, Tricep Exercise Day 4: HIIT I wish I had more time but I am trying to do as much as I can that is varied enough to work as much of my body as possible. Am I missing a trick? Anything else I should be doing? Link to comment Share on other sites More sharing options...
sexbelowsound Posted October 31, 2016 Share Posted October 31, 2016 52 minutes ago, omariqy said: I basically have 4 lunchtimes (25 minutes each day) a week to do all my training that I need to do. At the moment I usually do. Day 1: Bench Press, Lat Pulldown, Deadlifts, Bent Over Row Day 2: HIIT - usually treadmill Day 3: Bench Press, Squats, Flys, Dips, Tricep Exercise Day 4: HIIT I wish I had more time but I am trying to do as much as I can that is varied enough to work as much of my body as possible. Am I missing a trick? Anything else I should be doing? What are your goals? Link to comment Share on other sites More sharing options...
omariqy Posted October 31, 2016 Share Posted October 31, 2016 1 hour ago, sexbelowsound said: What are your goals? Maintain weight, improve body composition i.e. less fat more muscle. Link to comment Share on other sites More sharing options...
sexbelowsound Posted October 31, 2016 Share Posted October 31, 2016 22 minutes ago, omariqy said: Maintain weight, improve body composition i.e. less fat more muscle. Could probably do with dropping one of those cardio sessions IMO. Improving body composition, in spite of what you may hear, is possible it's just the long way around but if its working for you and you're happy with results then that's the most important thing. Link to comment Share on other sites More sharing options...
omariqy Posted October 31, 2016 Share Posted October 31, 2016 Tbh I think I have hit a bit of a plateau so may need to change it up a bit. My diet is not consistent enough as I am great during the week but no so much on weekends. Link to comment Share on other sites More sharing options...
sexbelowsound Posted October 31, 2016 Share Posted October 31, 2016 If you're comfortable with your body weight and are willing to slowly add a couple of pounds over the winter then I'd suggest dropping the cardio and doing one session every two weeks if you want to. I'd refocus your workouts to a push/pull/legs routine and then use the 4th day to target lagging areas. Link to comment Share on other sites More sharing options...
Dom_Wren Posted November 2, 2016 Share Posted November 2, 2016 Strained a bicep tendon.....1 week off lifting, but still gonna do bench and legs (yes legs), been sore for two weeks but lifted thru it till i couldn't sleep with the pain last night. Been lifting 10 times a week since July, was hoping to get thru till xmas before taking a break, but getting old i guess!! Link to comment Share on other sites More sharing options...
Dom_Wren Posted November 15, 2016 Share Posted November 15, 2016 Back on it yesterday, been rolling the tendon out, icing and pain medication, still sore, but not the pain from before. going back to 1 muscle group per day x 5 a week lifts. also going to modify bicep exercises to take the iso strain off tendon. Got 5 weeks before flying England for xmas so time to knuckle down a little bit more. Will lift a few times at home but be more 20 oz curls than anything. Link to comment Share on other sites More sharing options...
BOF Posted November 15, 2016 Moderator Share Posted November 15, 2016 On 02/11/2016 at 23:48, Dom_Wren said: Been lifting 10 times a week since July Buh? How in the name of all things good and holy? I know DOMS no longer becomes an issue but do you not suffer fatigue? Or joint pain? Tendon pain? Actually I see above that you strained a tendon but even still that's once in 6 months at 10 times a week. You must be made of concrete. Link to comment Share on other sites More sharing options...
Dom_Wren Posted November 15, 2016 Share Posted November 15, 2016 3 minutes ago, BOF said: Buh? How in the name of all things good and holy? I know DOMS no longer becomes an issue but do you not suffer fatigue? Or joint pain? Tendon pain? Actually I see above that you strained a tendon but even still that's once in 6 months at 10 times a week. You must be made of concrete. To be honest mate, i got well into it and fought thru soreness, i even tried to fight thru this tendon thing, but in the end it got me. I lift with some pretty hard core buddy's so the motivation side of it was never a problem. at times i was lifting 3 times a day 2-3 times a week. but would always take 2 days off on weekends and it just seemed to work for me. Link to comment Share on other sites More sharing options...
BOF Posted November 15, 2016 Moderator Share Posted November 15, 2016 Just now, Dom_Wren said: at times i was lifting 3 times a day 2-3 times a week. Link to comment Share on other sites More sharing options...
Dom_Wren Posted November 15, 2016 Share Posted November 15, 2016 hahahaha......yeah when i threw up 315lbs on the bench x 11 reps i was happy with the results! 1 Link to comment Share on other sites More sharing options...
sexbelowsound Posted November 21, 2016 Share Posted November 21, 2016 I've seen results i'm happy with doing legs every session but I want to switch things up. Hopefully adding in the extra day will help. Going to go with: Monday - Chest / Quads / Triceps Wednesday - Back / Hamstrings / Abs Friday - Chest / Quads / Biceps Saturday - Back / Hamstrings / Delts Sunday - Weak points. Example Session for Chest and Quads focus would be. Converging Chest Press - 3 x 10 at 93kg Pec Deck - 3 x 10 at 120kg Incline (Either bench, smith, dumbbells or plate loaded) 3 x 10 Weight depends on the exercise High Cable Fly - 3 x 10 at 25kg 45 Degree Leg Press Single Leg - 3 x 10 at 35kg 45 Degree Leg Press Close Stance - 3 x 10 at 170kg Leg Press Pyramid sets for 10 reps - 50kg to 127kg works out at 11 sets in total with the first couple being warmups Leg Extension - 3 x 10 at 52kg For accessories I usually to 2-3 exercises for 3 to 4 sets. Need to add in more free weight exercises I think but the gym is machine heavy and there are only 2 benches. If you can get onto a smith machine you've had a touch. Link to comment Share on other sites More sharing options...
V01 Posted November 29, 2016 Share Posted November 29, 2016 Had to scrape the screen on the car before going to the gym tonight, hour in the gym then had to scrape it again. It's most definitely the last time I'm going to the gym in such conditions. Looks like the diet is in maintenance mode for Christmas. Link to comment Share on other sites More sharing options...
V01 Posted December 2, 2016 Share Posted December 2, 2016 On 11/10/2016 at 02:41, V01 said: Age 35 Male Weight: 16st 12lbs - 107.5kg Height: 5'11.2" - 1.81m Ideal weight: 9st 7 to 12st 12lb - 60.6kg-81.9kg BMI: 32.8 Ideal BMI: 18.5 to 25 Body fat: 30.6% Ideal: 14.5 to 24.5 Bodyfat mass has gone from 49.1kg > 44.4kg > 42.7kg > 37.9kg > 36kg > 32.4kg > 32.8 Ideally it should be 17.3 to 27.5kg Age 35 Male Weight: 16st 6lbs - 104.5kg Height: 5'11.6" - 1.82m Ideal weight: 9st 9lbs to 13st - 60.6kg-81.9kg BMI: 31.5 Ideal BMI: 18.5 to 25 Body fat: 29.8% Ideal: 16.1 to 25.6 Bodyfat mass has gone from 49.1kg > 44.4kg > 42.7kg > 37.9kg > 36kg > 32.4kg > 32.8 > 31.1 Ideally it should be 16.8 to 26.7kg Dropped down to 2 days per week for Christmas with the caveat that I'm not going if I have to scrape the windscreen on the car. Expecting to lose some progress on the lifts and weight-loss, hopefully only a few pounds though. Link to comment Share on other sites More sharing options...
chrisvilla4 Posted December 2, 2016 Share Posted December 2, 2016 On 29/11/2016 at 03:49, V01 said: Had to scrape the screen on the car before going to the gym tonight, hour in the gym then had to scrape it again. It's most definitely the last time I'm going to the gym in such conditions. Looks like the diet is in maintenance mode for Christmas. Good warm up and warm down mate 1 Link to comment Share on other sites More sharing options...
Dom_Wren Posted December 12, 2016 Share Posted December 12, 2016 365lbs on bar a new pb for bench. will go for 375lbs next week. Link to comment Share on other sites More sharing options...
Dom_Wren Posted December 16, 2016 Share Posted December 16, 2016 Gonna take a bit of time off over Xmas. Anybody got any knowledge of periodization and how long to rest for etc...I've heard two weeks max without messing with gains? Link to comment Share on other sites More sharing options...
Dr_Pangloss Posted December 20, 2016 Share Posted December 20, 2016 Managed to injure myself deadlifting, stupidity attempting a 200kg double, the first rep felt pretty clean and for some reason attempted a second. Barely got the weight off the ground and felt pain in my back, it's in the lower back/ hip region, it feels potentially like sciatica with a slight numbness in the right foot as I type. Fairly sure it is not disc related, the issue seems to be more in the pelvic region. Suffice to say I'm probably going to have to take time off, very frustrating as have been making amazing gains. Anyone had something similar to this? Link to comment Share on other sites More sharing options...
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