For the gym rats

^TANK^ · 13 Jun 2006 at 14:50

^TANK^ said:
Height - 5,11ft
chest - 51"
Weight - 22st
Waist - 44"
Arms - 19"
Quads - 26"
Calf - 20"

bike - 15 -30 km 3x a week goal to do a lot more lol
curl bar - 65kg 10 reps x 3 goal 75kg
Seated Military Press - 100kg 7 reps x 2 goal 120kg
bench press - 155kg 3 reps x 3 goal 200kg
incline leg press - 420kg 5 reps x 2 goal 460kg

most of all i want to tone up more im mostly solid with good definition except for my stomach and i want to be stricter with my diet

Since my last post on the 12th Feb ive grown and lost wieght!

chest - 51"
Weight - 20st
Waist - 41"
Arms - 20"
Quads - 30"
Calf - 20"

Morba · 13 Jun 2006 at 14:50

ive dropped near on 4%bf, so im on target.

Pigeon_Killer · 13 Jun 2006 at 14:57

I'm currently in my 8th week of Bill Starrs 5x5 program. I added an extra loading week because I felt I could squeeze a little bit more out of the program so I'm on my 3rd week of deloading. A few weeks before I started 5x5 I changed from using a bench for my Squats, to stop me going too low, to ATG Squats :eek:

I had to drop the weight by 20/25K just to manage 5 reps. I've made the following gains so far: -

5 rep max old/new

Rows 70/80
Squats 115/135
Bench 95/107.5

I've put on well over a stone in weight and I've also added 1.5 inches to my upper leg. I don't know if this growth has come from squatting 3 times a week or from the change to my squatting style. Either way, I now have no trousers, jeans or shorts that fit properly

I won't know how much strength I've really gained until I finish 5x5 and attempt a new 1 rep max for each exercise in 3 weeks.

Edit: Did 5 reps at 107.5K on bench this afternoon. Should've only done 3 but attempted 5 and managed it quite easily.

cleanbluesky · 13 Jun 2006 at 15:50

Pigeon_Killer said:
Rows 70/80
Squats 115/135
Bench 95/105

I can get higher results on the rows and squats but my bench isn't as good, should I be getting better bench?

Good work BTW

Pigeon_Killer · 13 Jun 2006 at 18:16

cleanbluesky said:
I can get higher results on the rows and squats but my bench isn't as good, should I be getting better bench?

Good work TW

Cheers. Are you doing 5x5 as well? Regarding your bench, you might just need to hit one or two of your muscles harder to help your bench but without knowing your routine and diet etc. I can't offer much help.

decmatt · 13 Jun 2006 at 18:43

My goals are to run

10 miles by end of summer
20 miles by end of year

Also to think be happy with the way I look in the mirror.

On another note how do you work outyour % body fat?

monkeypants · 13 Jun 2006 at 22:02

Lt. Manlove said:
Mine are to simply hit 13st and pass my PRMC

What are you now?

FishFluff · 14 Jun 2006 at 12:22

I want to:

Drop 8 lbs by the end of August
Run 10km by xmas (current longest is 4.5km)

cleanbluesky · 14 Jun 2006 at 12:27

By the end of the year I expect to have 10miles in 60 minutes down. If possible, I want to have this to a point where I could do this run every day.

So far I have increased my run distance to 7.5 miles from 3.5 miles.

I also expect to be a better climber, hoping that I would be up to perhaps 6c, 7a and E1-2 outdoors, as well as a fully capable multi-pitch outdoor climber. So far in this year I have progressed to about 5a-5c and started outdoor work.

I hope to have passed at least Sports Diver with BSAC. I would love to be a tech diver by next year.

I want to be a mean hillwalker, and I will start training for this soon with weighted pack.

Swimming I have almost got a mile down with fair technique (not a massive achivement but I am pushing my speed as well)...

I also wish to start skydiving at some point in the next year, finance pending...

NitrogenY3K · 14 Jun 2006 at 16:07

Initial goals

Weight - 16st
bf % - 14%
Deadlift (1rm) 245k
Squat (1rm) - 210k
Bench (1rm) - 160k
Biceps - 16"
Waist - 34"
Legs 28"
Chest - 47"
Calves - 17.5"

Where i am now

Weight 16st 10
Bf % - 15%
Deadlift - Havnt tried 1rm
Squat - havnt tried 1rm,
Bench - wont happen as now when i bench my shoulder is in pain, so will now be sticking to dumbells
Waist - 37"
Legs - 26.6"
Biceps - 16.1"
Chest - 47"
Calves - 17"

So i will be a lot bigger than what my goals were if i carry on like this

decmatt · 14 Jun 2006 at 16:17

cleanbluesky said:
So far I have increased my run distance to 7.5 miles from 3.5 miles.

How long has this taken you?

Chong Warrior · 14 Jun 2006 at 16:33

NitrogenY3K said:
Bench - wont happen as now when i bench my shoulder is in pain, so will now be sticking to dumbells

I was struggling with my benching until I looked at my form. Since I stopped letting my elbows go lower than my shoulder, so my upper arms are in a perfect line with each other at the lowest part of the movement, my shoulder pain has gone and I can feel my pecs getting much more involved and taking all the strain instead of my shoulders.

cleanbluesky · 14 Jun 2006 at 17:04

Solac said:
How long has this taken you?

Couldn't say as its not been a simple routine. I have had lots of trials and failures with various reigiemes but I'd say it probably 2 and a half months maybe 3...

This is from 2-3 runs per week, either every other day or with 2 days rest between as appropriate and adding an extra mile every three runs. As it is I canot run this every other day, which I am hoping to adjust...

Was discussing with my sister in law and I think one problem is that I am dehydrating - as good practice it is an idea to take a drink with runs over 5 miles and to ensure you drink a lot before you run and I have only started doing this...

cleanbluesky · 14 Jun 2006 at 17:09

Chong Warrior said:
I was struggling with my benching until I looked at my form. Since I stopped letting my elbows go lower than my shoulder, so my upper arms are in a perfect line with each other at the lowest part of the movement, my shoulder pain has gone and I can feel my pecs getting much more involved and taking all the strain instead of my shoulders.

Do you mean a person should stick their elbows out horizontally when benching? If this is the case it might explain my disparity in benching...

decmatt · 14 Jun 2006 at 17:11

cleanbluesky said:
Couldn't say as its not been a simple routine. I have had lots of trials and failures with various reigiemes but I'd say it probably 2 and a half months maybe 3...

This is from 2-3 runs per week, either every other day or with 2 days rest between as appropriate and adding an extra mile every three runs. As it is I canot run this every other day, which I am hoping to adjust...

Was discussing with my sister in law and I think one problem is that I am dehydrating - as good practice it is an idea to take a drink with runs over 5 miles and to ensure you drink a lot before you run and I have only started doing this...

Thanks a lot, just that i'm starting as soon as I have finnished all my exams. I am planning on running about everyday hopefully, starting with a 5 mile run but do interval training (5 mins off, 5 mins on) for the first couple of weeks. Then see how long I can go at the start of the third week, then try to match that. Its pretty handy though because I have a 20 mile straight (there and back) opposite my house which is where a old railway track use to lye so its a pretty good location.

I am hoping to run half of it and back by end of the summer, then by the end of the year run all of it by the end of the year. I am really trying for this.

Are they're any ways I can run that will help excercise my pecs because I am also doing some weight training to try and build them up then this to help my legs.

Also are the wrist and ankle weights worth it?

Chong Warrior · 14 Jun 2006 at 17:30

cleanbluesky said:
Do you mean a person should stick their elbows out horizontally when benching? If this is the case it might explain my disparity in benching...

No, I can see I explained that badly. I was just referring to how low to let the elbows go when lowering the bar. I used to let the bar almost touch my chest, sometimes even touch it... Bad news for the shoulders!

Now when I lower the bar, once my upper arms are parallel to the floor, that's when I press the bar back up. I don't allow them lower than that, same when I use DB's or BB's. Incline, flat or decline.

Try it, you'll feel that the tension never leaves your pecs, unlike it does when you allow the bar to go too low and the stress switches to your shoulders instead.

crashuk · 15 Jun 2006 at 03:21

Chong Warrior said:
No, I can see I explained that badly. I was just referring to how low to let the elbows go when lowering the bar. I used to let the bar almost touch my chest, sometimes even touch it... Bad news for the shoulders!

Now when I lower the bar, once my upper arms are parallel to the floor, that's when I press the bar back up. I don't allow them lower than that, same when I use DB's or BB's. Incline, flat or decline.

Try it, you'll feel that the tension never leaves your pecs, unlike it does when you allow the bar to go too low and the stress switches to your shoulders instead.

yep all my stuff is Parallel elbow to my chest or shoulders, when i use dumb bells Twist and Squeeze.
mondays wednesday friday or saturday change my programme every 1.5 months.
cycle 8k
run HLLT 25-30 mins around 1.5 @ 5.5 1 min @13 and 30secs @19 on the running machine (think i broke the running machine

makes funny noises now)
Weight - 13st
height 5"11
Chest 43
Waist 32"
benchpress 70-80kgs do this last
dumbells 2x 16-18kgs for shoulders 2 x20kgs for chest
move on to the cable machine.
biceps 15.5 (i dont do curls)
abs 30-40kgs
bodyfat not a lot

branddaly · 15 Jun 2006 at 10:18

Start of the year my goal was to recover from ripping the ligagments in my foot (did it in the spring last year, and kept pushnig it before it had fully healed :rolleyes:

) and get my 10k time back under 60 minutes.

Passed that with ease, so now working on getting 10k time under 45 minutes, which I hope to do at the end of the next 8 weeks. Just gotta keep the training disciplined and not overdo it.

Once that goals past (training so far suggests it should do) then the goal is to get the time below 40 minutes before winter kicks in. Which will leave me a good base for next year.

cleanbluesky · 15 Jun 2006 at 12:19

Solac said:
Are they're any ways I can run that will help excercise my pecs because I am also doing some weight training to try and build them up then this to help my legs.

Also are the wrist and ankle weights worth it?

You're already excercising your pecs with weights... when you are running your arms are serving a purpose - to balance your body as your throw alternate feet forward...

I don't know what wrist and ankle weights are reccommended for - it also depends whether you are looking for fitness or to reach goals...

Personally I am never going to have to run with those sort of weights, so I am not going to train that way...

decmatt · 15 Jun 2006 at 12:49

cleanbluesky said:
You're already excercising your pecs with weights... when you are running your arms are serving a purpose - to balance your body as your throw alternate feet forward...

I don't know what wrist and ankle weights are reccommended for - it also depends whether you are looking for fitness or to reach goals...

Personally I am never going to have to run with those sort of weights, so I am not going to train that way...

Thanks, a lot, dont think ill boteher with them then. Just that I see people with them sometimes but there only like 1kg, its only like having a few extra pounds on ure arms.