This is the start. 8 Weeks to go!

blairw

blairw

blairw

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Joined
19 Mar 2006
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Scotland, UK
Hi there, just over a month ago I decided to join the gym, something I had been meaning to do for ages now, but with work and uni getting in the way I didn't really get to it.
Over the least 4 months I have started playing 5 a side football. firstly once a week and now currently 3 times, and as such my fitness has improved greatly, and now with gym I am getting stronger and faster which is great.

Now the point of this thread is as above, it is roughly 8 weeks till I will be going on holiday, i have taken some decisions. I am largely giving up the drink, to aid the fitness and help save money towards going back to the drink on holiday ;)

I figure I have 8 weeks to hit the gym as hard as possible.
I have been going 3 times a week, monday, wednesday, friday with football on sunday, tuesday and friday.

I am looking for the good OCUK people to point me in the direction of a good fat loss routine, and what kind of cardio i should be doing above this. I am not concerned with being a man mountain build of solid abs for this holiday, I just want to reduce this fat that has always been here on my body, and in the last 3 years has been creeping up.

I am looking for a 3 day split that will kick my ass royally, along with suggestions on cardio over and above the football (morning cardio, HITT, swimming? suggestions please)

I know most of the successes people have are in the kitchen, so I am looking at chaginging to a 6 meal a day plan, good fats, protein and lower carbs when not needed for exercise.

So Ocuk, what do you suggest, I think a 3 day full body will suit better at this early stage but I am more than open to suggestions.

Thanks and I have gave parts of gordys stickey a good read but its all very mumble jumble later on :)
 
Just take the 3 day split from GordyR's sticky, do cardio 5 times a week (3 times before weights, twice on days off) and you'll be set as long as you don't eat loads of crap.
 
Cardio:

pickup a barbell with a moderate amount of weight, enough to get you through this set (all done non stop)

deadlift
RLDL
BOR
hang clean
front squat
push press
back squat
push press

do that as many times in 15 mins as possible
try to do more each week.

then:
15 mins HIIT
start with anything from 1:2 ratio (1 min fast: 2 min slow) then each week doing more fast.
so:
week 1 - 1:2
week 2 - 1:1.5
week 3 - 1:1
etc

Then:
15 mins steady state cardio - 65%HR

3 times a week on top of gordyr's weights routine.
 
Morba said:
Cardio:

pickup a barbell with a moderate amount of weight, enough to get you through this set (all done non stop)

deadlift
RLDL
BOR
hang clean
front squat
push press
back squat
push press

do that as many times in 15 mins as possible
try to do more each week.
Click to expand...

Does

1 x deadlift
1 x RLDL
1 x BOR
1 x hang clean
1 x front squat
1 x push press
1 x back squat
1 x push press

equal 1 rep?

Where's the overhead squat? ;)
 
MTA99 said:
Does

1 x deadlift
1 x RLDL
1 x BOR
1 x hang clean
1 x front squat
1 x push press
1 x back squat
1 x push press

equal 1 rep?

Where's the overhead squat? ;)
Click to expand...

Sorry, yep thats 1 rep.
No overhead squat due to it being bloody difficult! :D
Also, that would mean 4 leg exercises, the 2 squats should be fine :D
 
Is RLDL straight legged dead lift?

Also should there be 2 x push press one before and one after back squat?

I'm cutting at the minute but just doing HIIT for cardo. This seems a bit more intense.

Panzer
 
Panzerbjorn said:
Is RLDL straight legged dead lift?

Also should there be 2 x push press one before and one after back squat?

Panzer
Click to expand...

romanian dead lift, quite similar to a SLDL though.

2 x push press
1 from front squat to overhead, lower to back squat
1 from back squat over head to front, lower bar.,

:]
 
Panzerbjorn said:
Is RLDL straight legged dead lift?

Also should there be 2 x push press one before and one after back squat?

I'm cutting at the minute but just doing HIIT for cardo. This seems a bit more intense.

Panzer
Click to expand...

RLDL could be Romanian Deadlift or a typo of SLDL - you'll have to wait for Morba on that one.

As for the push press, there is one before and after back squat :confused::confused:

EDIT: Too slow :\
 
why are all the exercises confusing me lol.

going to have to have alook again once i have finished work and do them to get my head around what each one is lol
 
MTA99 said:
RLDL could be Romanian Deadlift or a typo of SLDL - you'll have to wait for Morba on that one.

As for the push press, there is one before and after back squat :confused::confused:

EDIT: Too slow :\
Click to expand...

Yeah, my fat fingers hit RLDL stupidly :p
 
Morba said:
Yeah, my fat fingers hit RLDL stupidly :p
Click to expand...

What an amazing thread - first you tell us you're not man enough to do overhead squat because they're "bloody difficult" and now you admit you've got fat fingers - you feeling ok today?! ;) :D
 
MTA99 said:
What an amazing thread - first you tell us you're not man enough to do overhead squat because they're "bloody difficult" and now you admit you've got fat fingers - you feeling ok today?! ;) :D
Click to expand...


Haha :p
barsteward :p
 
I've been doing...

Deadliftx5, Hang Cleanx5, Front Squatx5, Push Pressx5

Alternating with my workout partner with no added break.

Did 9 sets the other day (with 60kg) and really thought i might spew.
 
oddjob62 said:
I've been doing...

Deadliftx5, Hang Cleanx5, Front Squatx5, Push Pressx5

Alternating with my workout partner with no added break.

Did 9 sets the other day (with 60kg) and really thought i might spew.
Click to expand...

Yep, weve mentioned this before i remember, definitely a killer, but in a good way hehe.

Also i remember a mention of chins.. how you doing?
 
can do a couple of shoddy 70% ROM at best. hasnt helped that my ass has gained 10kg this last few months!!
 
Thanks guys im deffo lookign into this, afraid its gonna kick my arse, but its all good, ive been getting fitter, this is the next step
 
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