Soldato
World class.
*** The 2015 Gym Rats Thread ***
- Thread starter Steedie
- Start date
- Status
Man of Honour
Biggest thing I miss tbh
Don't blame you. Some the tripe going about lately due to Paris is enough to make your blood boil ,so you've done yourself a favour
When I return it will be fairly limited to what I sign up to.
Soldato
Freefaller; said:
Was thinking of going for amateur strongman next year if I manage to lift 300. Lad who does it at me gym said at amateur that's about the best lift you'd be likely see.
Will see what new year brings. It's an injury year for me next year
Soldato
Man of Honour
With a 300kg deadlift you'll walk a novice comp.
Associate
Hi all,
Could do with someone to advise me on a program for me please. It's kind of an odd training program I need, as you will see in a minute.
I had been going really regularly and religiously to the gym right up to 11 weeks ago. I had been doing the 5/3/1 program (mainly the big and boring routine, but later changed that). My main lifts were up to 135kg squats, 90kg bench, 140kg deadlifts and 57.5kg shoulder press. I used to go either 4 times a week or 5 (was on the 4 day routine and just used to do a little run or cycle on the 5th day if I went).
I then decided to mess up my right leg. I did a spiral fracture of my fibula and displaced my ankle. It was operated on and I had a plate and screws put in my lower leg. I was non weight bearing for 9 weeks and have now been out of plaster now for nearly 3 weeks and can walk on it now, albeit slowly.
The surgeon has said that the break has healed completely, but it my lower leg (below the knee) still swells quite a bit and I don't have a massive range of movement in my ankle at the moment. I have been going to physio for 2 weeks and he has me doing exercises. I asked the consultant about gym work etc, and he has advised it can take up to a year before I will be able to do leg work or play football again etc. The physio is happy for me to return to the gym and do upper body stuff, but again, no leg work at all and no running/cycling etc.
So, I need a program please. Primarily to lose weight. I was, give or take 13 stone when I did the break, I am now nearly 15!! I would like to cut at least 3 stone of fat. My diet, now I am back to work is good, but I really, really want to get back to the gym. Not worried about building muscle at the moment, I will worry about that later. I am happy to go up the gym 4 times a week, but will probably need to build up to that, so 2 times to start with and just increase it every few weeks.
Thanks for any advice.
Could do with someone to advise me on a program for me please. It's kind of an odd training program I need, as you will see in a minute.
I had been going really regularly and religiously to the gym right up to 11 weeks ago. I had been doing the 5/3/1 program (mainly the big and boring routine, but later changed that). My main lifts were up to 135kg squats, 90kg bench, 140kg deadlifts and 57.5kg shoulder press. I used to go either 4 times a week or 5 (was on the 4 day routine and just used to do a little run or cycle on the 5th day if I went).
I then decided to mess up my right leg. I did a spiral fracture of my fibula and displaced my ankle. It was operated on and I had a plate and screws put in my lower leg. I was non weight bearing for 9 weeks and have now been out of plaster now for nearly 3 weeks and can walk on it now, albeit slowly.
The surgeon has said that the break has healed completely, but it my lower leg (below the knee) still swells quite a bit and I don't have a massive range of movement in my ankle at the moment. I have been going to physio for 2 weeks and he has me doing exercises. I asked the consultant about gym work etc, and he has advised it can take up to a year before I will be able to do leg work or play football again etc. The physio is happy for me to return to the gym and do upper body stuff, but again, no leg work at all and no running/cycling etc.
So, I need a program please. Primarily to lose weight. I was, give or take 13 stone when I did the break, I am now nearly 15!! I would like to cut at least 3 stone of fat. My diet, now I am back to work is good, but I really, really want to get back to the gym. Not worried about building muscle at the moment, I will worry about that later. I am happy to go up the gym 4 times a week, but will probably need to build up to that, so 2 times to start with and just increase it every few weeks.
Thanks for any advice.
Again thanks for this. I wore a base layer and some light knee pads over my knees last night whilst cycling and the difference today is chalk and cheese. Much less sore and swollen
Associate
Monday: CHEST
Tuesday: ARMS
Thursday: LEFT ARM
Friday: RIGHT ARM.
do it.
And stop eating so much.
Haha. To be fair, I haven't eaten anymore than what I normally do. But 9 weeks of literally sitting on my arse on the sofa doing bugger all..............
Partly serious - when I just had a torn adductor and had five weeks off legs that is pretty much what I was told to do (although it was phrased as "beach weights" but...).
So you say on your sofa for nine weeks and didn't eat any more. That is great. Did you eat any less to account for your reduced activity levels?
So you say on your sofa for nine weeks and didn't eat any more. That is great. Did you eat any less to account for your reduced activity levels?
Soldato
Nick, please don't share my routine without permission.
Associate
Nope, didn't eat any less, hence the problem. I have a big appetite anyway, so have struggled the last few years to keep the fat off, and have managed to balance it out with doing quite a lot of exercise. It has helped me the last year or so when I have been wanting to build muscle, but the last two months has just seen a few extra tyres being made
what do you guys do in order not to get the aches, pains, soreness and stiffness in the legs and butt the next day or few days?
I am doing legs 2 twice a week, squats and dumbbell lunges, in addition to bench press, overhead lifts, barbell rows and deadlifts.
Soldato
Eat more. Pretty difficult to do legs multiple times a week if you're on a calorie deficit.
Man of Honour
Eat, stretch, be merry (if you can be merry after stretching and foam rolling you're doing it wrong)
Arrrrrrrrrrrrrrrrrrrrrrr flaked out at the gym again whilst with a PT.
Not eating right and rushing around before didn't eat enough. 37 years of zero proper physical activity catching up with me. No nutritional knowledge.
150 kg dead lift though
Not eating right and rushing around before didn't eat enough. 37 years of zero proper physical activity catching up with me. No nutritional knowledge.
150 kg dead lift though
Man of Honour
Arrrrrrrrrrrrrrrrrrrrrrr flaked out at the gym again whilst with a PT.
Not eating right and rushing around before didn't eat enough. 37 years of zero proper physical activity catching up with me. No nutritional knowledge.
150 kg dead lift though
Take some carbs with you - if you're feeling really tired, eat some simply (i.e. sugary) food and then give it another go in 5-10 minutes.
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