Compression and Elevation? I may need to do some reading up here 
For the gym rats
- Thread starter NitrogenY3K
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Yeah i've never injured myself at all really in my life, suprising considering i've done pretty much every type of sport. I guess i've been lucky.
It's rather purple/green today but I can squeeze stuff aslong as I don't have to bend my finger past a certain point, or bend it back at all.
Still uncertain about working out today, I think i'm going to give it a go. If It's sore i'll back off and leave it.
It's rather purple/green today but I can squeeze stuff aslong as I don't have to bend my finger past a certain point, or bend it back at all.
Still uncertain about working out today, I think i'm going to give it a go. If It's sore i'll back off and leave it.
I was just finishing up today with some shurgs. I started off with 120kgs but with double overhand grip i couldnt really do it. I dropped down to 110kgs and was doing sets of 8. In my 3rd set of those my grip really failed so i switched to mixed grip.
Wow! It was well easy. So (being cautious as its the middle of exams and I dont want to like, break myself) I added weight on to see how what I could do. In the end I did 165kgs for 7 reps. I'm gonna feel this tomorrow!
Bring on the traps!
Wow! It was well easy. So (being cautious as its the middle of exams and I dont want to like, break myself) I added weight on to see how what I could do. In the end I did 165kgs for 7 reps. I'm gonna feel this tomorrow!
Bring on the traps!
Its been a little while since I've tried maxing but
Bench: 90kgs. Its alright, at the moment I'm more working for size, but hopefully that'll translate itself to an improvement in strength.
Squat: 110kgs. Pretty weak, but my right knee is really dragging me down, (after I injured it playing rugby in 2002 I stopped doing sport really) So I'm working on bringing that up.
Deadlift: 125kgs. Again, I'm bringing my legs up. Luckily deads don't hurt my knee so I'm hoping that continued improvement will translate to an improvement in my squatting ability.
One weird thing I've noticed recently is just how much a lack of sleep can affect you in the gym. Last time I did deadlifts, I went to bed at 1:30am and got up at 9, and damn if 100kgs wasn't a monster to do! But 8 hours+ and I'm pulling it easy!
Bench: 90kgs. Its alright, at the moment I'm more working for size, but hopefully that'll translate itself to an improvement in strength.
Squat: 110kgs. Pretty weak, but my right knee is really dragging me down, (after I injured it playing rugby in 2002 I stopped doing sport really) So I'm working on bringing that up.
Deadlift: 125kgs. Again, I'm bringing my legs up. Luckily deads don't hurt my knee so I'm hoping that continued improvement will translate to an improvement in my squatting ability.
One weird thing I've noticed recently is just how much a lack of sleep can affect you in the gym. Last time I did deadlifts, I went to bed at 1:30am and got up at 9, and damn if 100kgs wasn't a monster to do! But 8 hours+ and I'm pulling it easy!
Soldato
Skull said:
Get some chalk and/or straps - really helps on exercises where grip is the weakest link.
Caporegime
ive dropped the weight quite a bit when doing barbell shrugs, im now doing no more than 125kg. feel the burn so much more for some reason!
Caporegime
Fusion said:
i do the same ROM as before, quite weird really.
Associate
I'm just hoping to tone up a bit and improve upper body a little by the time we're back to beach weather.
Caporegime
hiroofheroes said:
cool, whats your routine and diet like?
Associate
Just started going to the gym for two hours of cardio three times a week (crosstrainer and bike on moderate setting/pace) along with a little freeweights.
After three weeks fitness levels have improved, but I'm going to have to get a bit more serious about diet (although I eat pretty healthily most of the time anyway) and move to higher intensity workouts as I progress, but I see this as more of a long term routine rather than a quick fix to three years of uni drinking
After three weeks fitness levels have improved, but I'm going to have to get a bit more serious about diet (although I eat pretty healthily most of the time anyway) and move to higher intensity workouts as I progress, but I see this as more of a long term routine rather than a quick fix to three years of uni drinking
Caporegime
haha, working off the uni fun i like that!
good luck to you, do you not find 2 hours a session is too long?
i like that!good luck to you, do you not find 2 hours a session is too long?
Associate
40 mins on the crosstrainer, then some relatively light weights followed by 40 minutes on the bike is quite easy.
I can't lift heavy and do all the cardio in one workout, so I'm just trying to slowly build up the intensity and will move to a more weight orientated work out once I've lost the admittedly small ammount of flubber I've accumalated over the past few years.
I can't lift heavy and do all the cardio in one workout, so I'm just trying to slowly build up the intensity and will move to a more weight orientated work out once I've lost the admittedly small ammount of flubber I've accumalated over the past few years.
Caporegime
good idea imo, it will mean that when you start to do more weight based sessions, the lean mass you put on will be more noticeable from the start :]
Soldato
Just had the first decent session for a long time myself. Arms are still shaking when i'm drinking the water and that's 3hrs later! God i've missed this feeling, kinda makes you feel alive (mind you, having a kidney infection, stomach bug and common cold over the last 6 weeks has knocked me sideways so should have started this a few weeks ago really)!
Been perusing the threads here for some time to make myself a routine, and think i finally have settled on:
Monday: Chest/Triceps
Tuesday: Rugby Training (mainly sprints, running repetition work etc, too old for the bag work now!
)
Wednesday: Back/Biceps
Thursday: Rugby Training (touch and pass for a couple of hours)
Saturday Morning: Legs, shoulders and abs.
Rest days Friday and Sunday. Also do the odd 'Aerobics Oz Style' when our lass isn't around, but that mainly involves sitting on the settee for me though!
Diet has really taken a turn for the worse though, gone are all the lovely pizzas, chips and stodge, in are:
Breakfast: 30g Protein shake and porridge with banana
Mid-Morning snack: home made fruit/veg juice
Lunch: Tuna Salad on wholemeal or Baked tatty with tuna or beans, salad
Afternoon Snack: Fruit
PWO protein shake
Tea: Wholemeal pasta and salad or Fresh fish and veg/salad
Lot's of water and fresh home-made juice too. (Just bought a juicer so having lots of pear, apple and carrot juice or Mango and pineapple, yummy!)
Beer has been cut down to one night a week (saturday night!)
Starting weight is 13st 8lb's @ 5'7". Aiming to lose the gut and get the chest/arms/shoulders looking something more like they used too be, legs are still ok from carrying on rugby training. Just taken all the measurements before starting today so hope to be able to report progress on a monthly basis.
Been perusing the threads here for some time to make myself a routine, and think i finally have settled on:
Monday: Chest/Triceps
Tuesday: Rugby Training (mainly sprints, running repetition work etc, too old for the bag work now!
)Wednesday: Back/Biceps
Thursday: Rugby Training (touch and pass for a couple of hours)
Saturday Morning: Legs, shoulders and abs.
Rest days Friday and Sunday. Also do the odd 'Aerobics Oz Style' when our lass isn't around, but that mainly involves sitting on the settee for me though!
Diet has really taken a turn for the worse though, gone are all the lovely pizzas, chips and stodge, in are:
Breakfast: 30g Protein shake and porridge with banana
Mid-Morning snack: home made fruit/veg juice
Lunch: Tuna Salad on wholemeal or Baked tatty with tuna or beans, salad
Afternoon Snack: Fruit
PWO protein shake
Tea: Wholemeal pasta and salad or Fresh fish and veg/salad
Lot's of water and fresh home-made juice too. (Just bought a juicer so having lots of pear, apple and carrot juice or Mango and pineapple, yummy!)
Beer has been cut down to one night a week (saturday night!)
Starting weight is 13st 8lb's @ 5'7". Aiming to lose the gut and get the chest/arms/shoulders looking something more like they used too be, legs are still ok from carrying on rugby training. Just taken all the measurements before starting today so hope to be able to report progress on a monthly basis.
Last edited:
Caporegime
well, new diet kicked in proper today, no gym though (should have been leg day) as for some reason i have an aching back (about the same height as the bottom of my rib cage) which is doing my nut today, would rather not risk making it worse!
meal 1: shake - 40g whey, 50g blended oats, 1 banana, water
meal 2: 240g chicken breast
meal 3: wholemeal baguette with cheese, pineapple and ham
meal 4: shake - 40g whey in water
meal 5: lean mince cottage pie (not too much potato)
meal 6: shake - 40g whey, 1 teaspoon peanut butter (smooth), banana, in water
meal 7: 250g quark + 1 orange options
comments:
- need to add some more fruit
- meal 3 - not the best but had to be grab and go as inbetween meetings, had hoped to be able to sit down and have a jacket spud with some beans and salad.
thats pretty much how my week day diet is going to go, meal 5 will generally be whatever the wife has cooked, except on training days when meals 5 and 6 will become:
meal 5: shake - 50g blended oats, 40g whey. OJ with taurine and cee
workout
50g WMS, then 15 mins later 40g whey
meal 6: evening meal (whatever the wife has cooked me)
meal 1: shake - 40g whey, 50g blended oats, 1 banana, water
meal 2: 240g chicken breast
meal 3: wholemeal baguette with cheese, pineapple and ham
meal 4: shake - 40g whey in water
meal 5: lean mince cottage pie (not too much potato)
meal 6: shake - 40g whey, 1 teaspoon peanut butter (smooth), banana, in water
meal 7: 250g quark + 1 orange options
comments:
- need to add some more fruit
- meal 3 - not the best but had to be grab and go as inbetween meetings, had hoped to be able to sit down and have a jacket spud with some beans and salad.
thats pretty much how my week day diet is going to go, meal 5 will generally be whatever the wife has cooked, except on training days when meals 5 and 6 will become:
meal 5: shake - 50g blended oats, 40g whey. OJ with taurine and cee
workout
50g WMS, then 15 mins later 40g whey
meal 6: evening meal (whatever the wife has cooked me)
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