The Gym Junkie Thread...

[stephen8512]

First off, I'm not a pro but aiming to get there. Just not sure how exactly. Hoping pple here on this forum may help and have some good advice

I've personally cut down my weight from 150kgs down to 91kgs, which i'm currently on now, so i know all about eating right etc etc.

So? As per title, who goes to the gym? (dont necessarily have to be a junkie, but whatever floats your boat)

Anyone have any tips?

I'm trying to get down to 80kgs and reduce my bodyfat and get cut and more defined. Currently I weigh about 91kgs. I got a personal trainer to help me and he suggested that i should try and aim to have about 160-170g of protein every day. cardio about 4 times a week, 2 HIIT session for 20 mins/session or so and 2 just medium cardio session for about 45mins/session. and of course, lift weights.

I can currently bench 90kgs (35kgs on each side of the bar and including the bar itself) but i was able to bench 110 before but because i haven't been going recently, looks like I lost some muscle, though I lost weight as well.

I only have time to go 4 times a week due to work (thursday morning, friday morning, saturday arvo and sunday arvo)

This is what my workout will look like basically

Thursday : Chest/Tricep, 45min cardio
Friday : Back/Bicep/abs, 45 min cardio
Saturday : 20min HIIT (high intensity interval training), Legs
Sunday : 20min HIIT, Shoulders/traps

any input from anyone? supplements? workouts? anything?

[nath_mk6]

epic weight loss mate, how long did that take you, I need to shed around 25kgs myself but have trouble with time and motivation

[10d]

Talk to Frenchie. It's his area of expertise.

[VR53KS]

Not a junkie in particular, but yeah I've started recently aswell.. Im on the other end of the scale, especially before I started but its been about six months now. I mainly had a very bad back so I wanted to build up my lats to get it sorted, but you can't just do one part and leave it there!

I go three times a week and pretty much only do weights, gotta try and gain some weight but I have the shittest (or best, depending on which way I look at it) metabolism. Was about 61 when I started last July, up to about 65 now. Doubled most of the weights I used, tripled the amount of chinups I can do since before I began and my posture has finally stopped resembling a walking cane :lol: Just gotta keep it up!

[defaultx]

That's a solid workout man...

I train about 4 times per week, sometimes 5. I've been doing it for about a year now. Not doing it for the weight loss but more for the building some more muscle mass and being happy with myself. After a year I can say I'm starting to get there but not 100% where I'm at. I was using protein 3 times a day during my peak where I was training really hard but now I just use it after a session to help the repair side of things.

I need to get my diet sorted next. That's gotta change to help me get to where I wanna be. I don't eat bad food all the time but I'm sure I could be eating better

[Paolo]

good job on getting yourself fit and cutting down so much! you have a pretty good routine and should just keep at it.

My routine for a week consists of:
GYM
- Mondays: Chest
- Wednesdays: Back and abs
- Friday: Shoulders
- Weekend: Legs and abs
JOGGING
- Thursdays: reach 5km no break in half an hour
MUAY THAI/BOXING
- Friday, Saturday and Sunday
it is pretty intense and i am drenched in sweat by the end of it!

[10d]

epic weight loss mate, how long did that take you, I need to shed around 25kgs myself but have trouble with time and motivation
We are on the same boat here, buddy! A sinking one :lol:

[nath_mk6]

We are on the same boat here, buddy! A sinking one :lol:

you're a light wieght there 10d >D

[stephen8512]

good job on getting yourself fit and cutting down so much! you have a pretty good routine and should just keep at it.

My routine for a week consists of:
GYM
- Mondays: Chest
- Wednesdays: Back and abs
- Friday: Shoulders
- Weekend: Legs and abs
JOGGING
- Thursdays: reach 5km no break in half an hour
MUAY THAI/BOXING
- Friday, Saturday and Sunday
it is pretty intense and i am drenched in sweat by the end of it!

wow! 5kms no break in 30 mins! is that just around the neighbourhood/outdoors or on the treadmill? thats intense dude!

I can run on speed 11 for 20 minutes non stop and thats about.....3.5kms i think? i actually have no idea as I dont pay attn to the kms travelled, just the time! haha

[stephen8512]

epic weight loss mate, how long did that take you, I need to shed around 25kgs myself but have trouble with time and motivation

hey nath. took me the good part of 9 months-10 months or so? I use to go to the gym 6 times a week and train for at least 2 hours every session. on top of that, eating healthy, staying away from carbs and fatty foods.
I kept off the fast food like maccas, KFC and oportos etc for a good solid 3 years. I.e, not even 1 bite. But after I lost all the weight, i started to eat it again. Not like before because I use to gorge and live off the stuff, but now its mostly an indulgence or a convenience if i need a quick feed. Used to eat fast food for breakfast lunch and dinner! now its mostly once every 3 months? if that.... =D

[stephen8512]

That's a solid workout man...

I train about 4 times per week, sometimes 5. I've been doing it for about a year now. Not doing it for the weight loss but more for the building some more muscle mass and being happy with myself. After a year I can say I'm starting to get there but not 100% where I'm at. I was using protein 3 times a day during my peak where I was training really hard but now I just use it after a session to help the repair side of things.

I need to get my diet sorted next. That's gotta change to help me get to where I wanna be. I don't eat bad food all the time but I'm sure I could be eating better

exactly the same thing with me mate. the eating side of things can be better for me too. I know one should aim to try and eat 6 small meals throughout the day but its hard. But then again, its all about discipline and mind control.

[Paolo]

wow! 5kms no break in 30 mins! is that just around the neighbourhood/outdoors or on the treadmill? thats intense dude!

I can run on speed 11 for 20 minutes non stop and thats about.....3.5kms i think? i actually have no idea as I dont pay attn to the kms travelled, just the time! haha

around the neighbourhood which consists of many uphills. I jog with my mate who had this iphone app and he programmed it so that for 2k you jog steady then for the next 1k you pick up the pace, then repeat the cycle. Its a useful app since it uses the gps to track your route and shows average pace and what not. We're trying to get fit enough to jog the whole city to surf this year =)

[saad]

I recently started going, to biuld muscle and lose weight, although I am pretty strong naturally.

I can see how people get addicted, once you get into it, lifting weights really is fun. Try to hit the weights 3 times a week, and do a full body workout. Squats are my favourite exercise, love them, and wanna start cycling seriously again soon. Used to be heavily into it, although was still overweight, but got out of it recently.

I also do martial arts twice a week. Trying to basically lose body fat, get more ripped etc. The hardest thing for me is the food! Trying to give up coke, doing well so far, but some foods just need to have Coke with them!

The Abs Diet is a very good book too.

[burgs]

Firstly to start off, awesome job cutting down 60 odd kilos, thats a huge effort. I know first hand cutting down 35 Kgs its not easy, but well worth the effort. After loosing big weight i found it takes along time to get the cut definition you are looking for.

I probably over did the cardio too much and dropped off the weights and got the definition but am lacking the size on my uppder body I should have for my height.My goal is to put on some muscle, but retain the definition I have achieved after 2 1/2 years of training. I am currently eating a fairly balanced full diets (not going over board on Carbs) and I am currently having 40 Grams of Low Carb Whey pre work out and 40 Grams post work out.

I am by no means an expert but I am currently doing the following (also looking foward to feedback bearing in mind my goal is to get back up to 80 to 82kgs but just with lean muscle mass):

Tues: Biceps, Abs and 25 Mins Cardio
-Biceps: Barbell Bicep Curls 3 Sets of 8, 3 Sets of 21's
-Abs: 3 Sets of 30 crunches on the Gym Ball with a 5kg Ball, 3 Sets of 25 Decline Leg Raises and 3 X 2 Minute Hovers.
-Cardio: Usually a 5 to 6 kay run.

Wens: Shoulders and Back
-Shoulders: 3 Sets of 8 Upright Raises using a Barbell, 3 Sets of 10 Shoulder Presses, 3 Sets of 20 Chin ups
-Back: Supersets on Seated Rows (3 Sets), 3 Sets of 8 Wide Grip Lat Pull Downs.

Friday: Chest, Triceps and Cardio
-Chest: 3 Sets of 8 Bench Press, 3 Sets of 10 Standing Flys using the Cable Machine, 3 Sets of 8 Incline Chest Press using a Machine.
-Tricep: 3 Sets of 10 Standing Tricep Extensions, 3 Sets of 10 Tricep Pull Downs using Cable Machine, 3 Sets of 8 Seated Dips using a Seated Dip Machine.
-Cardio Usually a 5 to 6 kay run.

Saturday: Legs and Abs
-Legs: 3 Sets of 8 on Leg Press, 3 Sets of 10 Seated Leg Extensions and 3 Sets of 10 Calf Raises.
-Abs: 3 Sets of 25 Decline Leg Raises, 3 Sets of 20 Seated Crunches using Crunch Machine.

Additional to this I am trying to get 1 25 to 40 Kay ride in every week on Road Bike.

[MasterKevin]

My Routine.

Monday - Chest
Tuesday - Shoulders
Wednesday - Bis and Tris
Thursday - Back and traps
Friday - Legs
Saturday - Abs
Sunday - have if off.

Sometimes i swap it around abit to avoid muscle memory

:)

I Stopped for 7 months as i broke my wrist punching someone at a pub crawl, but he ended up worst so was worth it haha. and started again 3 weeks ago. So back into it slowly lol.

[Paolo]

Kevin you are one mega rich badass! i'll be sure not to mess with you! hahahah

[burgs]

My Routine.

Monday - Chest
Tuesday - Shoulders
Wednesday - Bis and Tris
Thursday - Back and traps
Friday - Legs
Saturday - Abs
Sunday - have if off.

Sometimes i swap it around abit to avoid muscle memory

:)

I Stopped for 7 months as i broke my wrist punching someone at a pub crawl, but he ended up worst so was worth it haha. and started again 3 weeks ago. So back into it slowly lol.
Solid effort, how many excercises do you do for each muscle group?

[GTom]

My workout:

I'll start off with not many people can keep up with this diet....

Breakfast - 6 weetbix

Lunch (rotating basis) - Kebab Snack pack (chips with Kebab meat on top, topped with BBQ sauce) -> Aussie Burger Combo -> Subway -> Beef Burger -> Random selection of above

Dinner - Good Polish Dinner :D


I find exercise over-rated, the most exercise I get when I work overtime at work :D

[Frenchie]

Well I am impressed with thread and the amount of commitment here !

I would be happy to help anyone in their quest with questions/advice etc and as mentioned by others in my thread - starting a group session 1-2 weekly

Some very good workouts mentioned in this thread already.
Common trend seems to be split training which works fine but not for everyone and for others just doing some light physical activity daily such as walks etc is as much exercise commitment you will see. So as long as you are doing something then you are on track.

Remember there are variables involved with training for specific goals -

Genetics - train to your body type.
Lifestyle - flexibility/discipline etc.
Motivation - we all need it.
Nutrition - key component in ''weight loss'' and ''Performance.''

Step 1 Set realistic goals.
Step 2 Background, injuries etc.
Step 3 Workout your daily calorie requirement needed to reach your goal.
Step 4 Implement training schedule.

So for those of you interested in boot/group session, type your name down as shown below - copy and paste

1. Frenchie
2.

[nath_mk6]

1. Frenchie
2. nath_mk6

[burgs]

I would be interested, but living in newy makes it hard :(

[stephen8512]

1. Frenchie
2. stephen8512

im interested...just gotta see if I can fit it in with the schedule im currently on at FF. But def. interested

[G-rig]

I've kept a few training diaries in the past when i was very focused on it, but you wouldn't know these days.

I used to do split sessions, essentially stinging each muscle group every four days. Training the same thing again too soon doesn't allow growth & you may still be fatigued:

- Day 1: Chest, Shoulders, Triceps, Abs
- Day 2: Legs, Calves
- Day 3: Back Biceps, Abs

Good to mix it up though as your body can get used to it and sometimes i felt the smaller muscle groups weren't getting a fair go but they still get a decent workout in the compound excercises:

- Day 1: Chest, Back, Abs
- Day 2: Legs, Calves, Abs
- Day 3: Shoulders, Biceps, Triceps, Abs

Nutrition counts for 50%. 6 serves of 30g protein is good (there's a figure protein/kg weight but don't recall off hand).

Consistency is the key, if you get wiped out on the weekends it sets you back 2 weeks apparently.

[nath_mk6]

1. Frenchie
2. stephen8512

im interested...just gotta see if I can fit it in with the schedule im currently on at FF. But def. interested

You jumped the gun there a bit and missed my post >D

1. Frenchie
2. nath_mk6
3. stephen8512

[10d]

1. Frenchie
2. nath_mk6
3. stephen8512
4. 10d

[saad]

Frenchie, I note a lot of people train everyday, isolating muscle groups. But what about training on alternate days, and doing your whole body. I have a read a lot of info which suggests that's the way to do it, at least untill your at the stage where your competitively body building or something. Something about doing the whole body incites the maximum hormonal response, encouraging the most muscle growth.

Then theres things like one set to failure:

http://sethigherstandards.com/2007/05/15/one-set-to-failure-training-protocol/

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

All very confusing...

I have an iphone app to track my weight lifiting, its very cool. Its called GymBuddy

[G-rig]

Lance Armstrong does full body workouts 3 days per week, that would be a good way to certainly get into it (but will wait for Frenchies expert advice).

[Frenchie]

Ok good start with numbers.

Saad/G-rig good questions, will answer tomorrow. Early start !

[Frenchie]

Frenchie, I note a lot of people train everyday, isolating muscle groups. But what about training on alternate days, and doing your whole body. I have a read a lot of info which suggests that's the way to do it, at least untill your at the stage where your competitively body building or something. Something about doing the whole body incites the maximum hormonal response, encouraging the most muscle growth.

Then theres things like one set to failure:

http://sethigherstandards.com/2007/05/15/one-set-to-failure-training-protocol/

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

All very confusing...

I have an iphone app to track my weight lifiting, its very cool. Its called GymBuddy

There are so many training variations Saad - Don't hesitate to experiment.

Isolation workouts are more sports/bodybuilding specific - not for your average joe.
Wholebody workouts are great, effective and good if you have a busy lifestyle.

I usually recommend fullbody workouts targeting compound exercises, as mention by you fullbody workouts release the maximum growth/testosterone hormone.

I have done a lot of trial and error, today I can comfortably train knowing what works and what doesn't for me.
My training sessions are short and intense with alot of recovery time in between.
I now don't do much weights at all Saad. The irony of it all is all my injuries stem from lifting weights.

I tend to focus more on cross training/swim/box/bike/ringtraining/run and throw in massages and full week of rest every 6-8 weeks.

Remember you need to rest and recuperate in between session to maximize your results.



Lance Armstrong does full body workouts 3 days per week, that would be a good way to certainly get into it (but will wait for Frenchies expert advice).

Effective indeed G. 2-3 fullbody workouts with 2-3 cardio vascular sessions would be more than enough for your average citizen.


1. Frenchie
2. nath_mk6
3. stephen8512
4. 10d

Ok happy to start with the 3 of you. when ?

[saad]

Thanks Frenchie. I tend to short and intense workouts too, less than an hour in the Gym. Ive read lots that suggest spending more time than that is detrimental to muscle growth. My aim is to burn fat by biulindg muscle and eatign well, and some light cardio. Slowly but surely. GF has noticed a difference in muscles which is good

[R32Perth]

Originally Posted by saad View Post
GF has noticed a difference in muscles which is good

Which muscles would that be Saad......lol

[G-rig]

Thanks Frenchie. I tend to short and intense workouts too, less than an hour in the Gym. Ive read lots that suggest spending more time than that is detrimental to muscle growth. My aim is to burn fat by biulindg muscle and eatign well, and some light cardio. Slowly but surely. GF has noticed a difference in muscles which is good

Yeah i had quite a good trainer that recommended workouts of ~1hr - 1.15 otherwise you start getting hungry and burn some of the progress. However if you're trying to lean down then 15mins cardo at the end may be ok.

Here's one Frenchie- is it possible to burn fat and build muscle at the same time?? Probably easier to have specific goals and structure workout intensity and eating around that.

[saad]

It is possible, but highly inefficent, as your asking your body to do 2 separate and opposing things at once.

It is possible if you really separate work outs and eats lots for recovery on recovery days, and have fat burning days, but its not efficient. You need to eat food to get bigger and build more muscle, and you need to burn calories to get smaller. Your body would prefer to burn muscle than fat, which is why you will also see some muscle loss when burning fat.

That being said, if you are new to exercise, then yes it is possible, and works very well, but after about 6-12 months it will stop. Its why body builders have bulking and cutting phases, its difficult but more efficient.

[Shonen]

Sounds good and im always up for learning new workouts/ training methods

Im in


1. Frenchie
2. nath_mk6
3. stephen8512
4. 10d
5. Shonen

[Frenchie]

Here's one Frenchie- is it possible to burn fat and build muscle at the same time?? Probably easier to have specific goals and structure workout intensity and eating around that.

Nicely put saad.

Unless you are on anabolic steroid G-rig or have very gifted gene then no you will find yourself going round in circles -
You either focus on a bulking phase or cutting phase and do it right from the start.



Sounds good and im always up for learning new workouts/ training methods

Im in


1. Frenchie
2. nath_mk6
3. stephen8512
4. 10d
5. Shonen
6. Suga
7. Justin

Cool - will work on logistics.

[AP]

I'll have a go to Frenchie... Need to work off my Pizza and Diet coke (coke zero, thanks for that Johnno)from last night...Hahaha

[Frenchie]

hhah yep the nutellaman strikes ! cool I'll put you down on the list.

1. Frenchie
2. nath_mk6
3. stephen8512
4. 10d
5. Shonen
6. Suga
7. Justin
8. Ap

[saad]

Frenchie since you cant efficiently lose fat and put on muscle at the same time, in my position, someone who hasn't been going to the gym very long, it is possible yeah? By building more muscle, I'll be increasing my metabolism, so burning more fat when doing stuff? Along with eating right, so not too many Carbs, but plenty of protein - the way I understand it, protein is needed for muscle growth, and your body would rather use fat than protein for other energy sources as fat is a simpler molecule to break down. Carbs are very simple, hence why your body will burn them, but you still need some carbs to 'jump-start' the fat burning and muscle building process. Eventually the muscle gain and fat loss at once will taper out, but I'm hoping by that stage Ill be in good shape.

I suppose it's best to go slow and steady - if you go on a 'bulking diet' you will gain muscle, but you will also gain almost the same amount of fat from what I've read. The separate process is more efficient, but doing at once over a longer period of time seems more tempting, and more motivating for some reason.

Coupled with some high intensity interval training, should be good

I just hate 'cardio' - ie treadmill, stationary bike etc. I like playing sport, which is cardio, but don't really have anyone to do any proper sport with.

Saad

[Frenchie]

Frenchie since you cant efficiently lose fat and put on muscle at the same time, in my position, someone who hasn't been going to the gym very long, it is possible yeah? By building more muscle, I'll be increasing my metabolism, so burning more fat when doing stuff? Along with eating right, so not too many Carbs, but plenty of protein - the way I understand it, protein is needed for muscle growth, and your body would rather use fat than protein for other energy sources as fat is a simpler molecule to break down. Carbs are very simple, hence why your body will burn them, but you still need some carbs to 'jump-start' the fat burning and muscle building process. Eventually the muscle gain and fat loss at once will taper out, but I'm hoping by that stage Ill be in good shape.

I suppose it's best to go slow and steady - if you go on a 'bulking diet' you will gain muscle, but you will also gain almost the same amount of fat from what I've read. The separate process is more efficient, but doing at once over a longer period of time seems more tempting, and more motivating for some reason.

Coupled with some high intensity interval training, should be good

I just hate 'cardio' - ie treadmill, stationary bike etc. I like playing sport, which is cardio, but don't really have anyone to do any proper sport with.

Saad


Saad -

Increasing your metabolism is a great start - concentrate on eating 5-6 small balanced meals a day, this process can take weeks/months depending on individuals but you must be consistent with size/times of your meals.

The more lean tissue an individual has the more calories are burnt at rest.

In regards to carbs, remember that carbs are your primary source of fuel/energy.
So if you don't consume enough of carbs then can impair on your training, lack of energy/strength/endurance.
Focus more on complex carbs as oppose to simple carbs.

Here is some good information from the pros.
In order to have the most effective weight training workouts and muscle sparing cardiovascular workouts you must consume enough carbs. Carbs break down into blood sugar.
Blood sugar is used for energy or stored as glycogen in your muscles and liver for future use. Carbs can also be stored as body fat, but costs the body energy to do so and is unlikely in non-overweight/obese individuals.
Without the presence of carbs (blood sugar), your body will not produce the insulin needed to shuttle your dietary protein to your muscles for growth.
Carbs and protein work together.
In order to build muscle, eat a variety of the highest quality foods as part of a balanced training and nutrition program.
Good to keep an eye and measure your body fat percentageto see if you are gaining muscle, fat, or both.

Losing Weight and Losing Fat

Your weight is determined by the rate at which you store energy from the food that you eat, and the rate at which you use that energy. Remember that as your body breaks down fat, the number of fat cells remains the same; each fat cell simply gets smaller.


Most experts agree that the way to maintain a healthy weight is:

Eat a balanced diet - appropriate amounts of carbs, fat and protein.
Do not eat excessively - for most people, a diet of 1500-2000 calories is sufficient to maintain a healthy weight.
Exercise regularly.
I will post some useful links soon.
Hope this helps your quest Saad.

[G.P.]

Just saw this thread.

AFAIK I'm the oldest bugger on the forum at 59, and also have been a bit of a gym junke for tha last 3 years or so. I had crept up to an unacceptable 95+kg and was having sore back problems (caused by the worn discs due to all the incorrect things we were doing as kids) as well as hig blood pressure.

So I engaged a PT and do weights once per week under guidance, and 2-3 cardio sessions as well. Cardio sessions are usually 30min REV, 30 min LBC, 10,000metres/46mins on the rower, stairmaster, x-trainer, circuit, NRG depending on timing and mood. Cardio sessions vary from approx 700 to 1000 cals burned, with heart rate maxing at 175 when the legs are being worked hard as in lunges & squats.

I've had a long problem with rotator ligaments so chest work is only 72kg on the bench press, but I do 8 warmup on about 60kg and then 12 on 72kg. Shoulders are now over the problem and last couple of weeks have been pain free there. Legs are going well, I've maxed out the horizontal machine which only goes to 239kg, can pump off 20 of those with little effort. 45 degree leg press I'm up to 15 @ 390kg after having my legs burned up with 30-40 squats/lunges/single leg squats all bearing at least 30kg of dumbells.

Unassisted dips I'm now up to 12, unassisted chinups 12, lat pull downs 72kgs 12, 35kg dumbell rows 12.

Weight steady now on 85kg, that's really still 5kg more than I'd like to be, but I'm quite a lot bulkier than I've ever been.

Diet much moderated with high fibre a focus. I could really go anal on diet correctness, but I like how I'm eating now and my weight is steady, and I'm getting stronger.

I have a remedial massage monthly, and the masseur tells me I now have the strongest core he's encountered for my age group :)

The constant niggling back pain has gone from daily life than goodness, and the blood pressure is running normal again.

[Tensixty6]

All very impressive. So, why do you use the walking frame?

[G.P.]

All very impressive. So, why do you use the walking frame?

Haha, how come you're reading this thread anyway :)

[Tensixty6]

When I read about how much effort some people put into fitness, it encourages me to continue my pursuit of being a lazy slob. Mind you, according to my latest blood test, my blood pressure, cholesterol, liver, kidneys, heart, and pretty much every other damn thing is ABSOLUTELY SPOT ON. If I were any healthier, it would be sickening. I just need to loose 25 kgs.

[MasterKevin]

Solid effort, how many excercises do you do for each muscle group?

I normally do 5 different things and 3-4 sets with 8-10 reps to each workout.

Works well for me :)

[saad]

Thanks a lot frenchie.

Eating the 5-6 meals is the hard part, due to time, and the effort it takes to prepare!

I try and eat quality food, but still drink too many fizzy drinks. Im glad I dont drink alcohol!

I suppose just good diet, plenty of carbs but not TOO much, lots of protein, and weights and cardio is the key

[random]

USED to do alot of gym work and exercise... have slowly cut down... initially i didn't want to get bulky so i just did alot of running and football. I got a serious knee injury a 2 years back, so i kinda stopped all exercise, slowly getting fat, as there are less and less time in the day for me to do exercise. I still eat very healthy though, but gym for me is most like work, i've never enjoyed it, running was more my thing.

after 2 years, i have no motivation whatsoever, stopped playing football all together as doc said if i want to walk, i should stop playing.

But it is nice to see so many people being healthy and wanting to exercise/workout.

[G.P.]

Just a word of advice to those who are battling with weight ......

If you're not prepared to give up fizzy drinks and/or alcohol you are kidding yourselves. If you're 20 and struggling you'll be in a very bad way by the time you hit your 50s.

I'm not claiming to be a hero, I got fat too, but not in my 20s, 30s, or 40s - it all turned to shit in my mid 50s.

It's hard to turn around after such a short deviation, I wouldn't like to have to turn around a 30 year deviation.

[saad]

Ive switched to Coke Zero :)

Im not exactly fat, I've always been a bit chiubby, even though Ive always been quite fit too, I just enjoy food too much!

[10d]

Just a word of advice to those who are battling with weight ......

If you're not prepared to give up fizzy drinks and/or alcohol you are kidding yourselves. If you're 20 and struggling you'll be in a very bad way by the time you hit your 50s.

I'm not claiming to be a hero, I got fat too, but not in my 20s, 30s, or 40s - it all turned to shit in my mid 50s.

It's hard to turn around after such a short deviation, I wouldn't like to have to turn around a 30 year deviation.
Aw crap! I'm in trouble.

[G-rig]

Just a word of advice to those who are battling with weight ......

If you're not prepared to give up fizzy drinks and/or alcohol you are kidding yourselves. If you're 20 and struggling you'll be in a very bad way by the time you hit your 50s.

I'm not claiming to be a hero, I got fat too, but not in my 20s, 30s, or 40s - it all turned to shit in my mid 50s.

It's hard to turn around after such a short deviation, I wouldn't like to have to turn around a 30 year deviation.

I found it goes pear shape after 30, but everybody's metabolism is different.

You don't need to give up drinking but if you're serious with the workouts just limit it to say 3 beers 3 times a week or something. Although if you're doing a lot of exercise you can still get away with eating and drinking a fair bit just not every day.

[Byza]

I was very heavy into the gym about 2-3 years ago and used to train basically this...

Day 1 - Back & Bis - low impact cardio (power walk)
Day 2 - Chest & Tris
Day 3 - Legs & Back/Shoulders
Day 4 - Repeat Day 1
Day 5 - Repeat Day 2
Day 6 - Dirty day, drink/eat whatever
Day 7 - Cardio

hint - always train biggest muscle of the day first, never otherway around..

one of the biggest things i found was diet... i went from about 63kg and no real muscle definiton to about 73kg at around 7% body fat... i wanted to put weight on to gain size so eat massive...
Become very repeatative but every night would each 1kg of raw pasta with splash of sweet chilli or tomato paste and 1 kg of either chicken or tuna. I would eat this within 15-17mins as found my body wouldnt register fullness within this period... some ppl vary but is typically time but be warned, you wont feel great doing this for the first week or so and be prepared to need to sit in the same place for a minute after LOL...

breakfast was usually eggs or ceral, nothing crazy... i cut all dietrics out of my diet as well apart from my dirty day so no Coke, red bull, coffee, teas etc... anything caffine was gone... lunch was usally salads/ some carbs ie rice and chicken fillets of about 500g... also vitiams and protien is a must but another coversation..

now this isnt for everyone but i also had a life doing it... went out and partied on weekend (dirty day), still smoked cigs quite a bit but did cut down and enjoyed breaking up the week...

My main issue since has been finding time with increased work loads and travelling casued weight gain.. im around 87kg which isnt over weight but i dont carry it well in my eyes anyway.. so I am starting back in the gym/cardio as off about 2 weeks ago and lost about 3 kg... strength will take take and muscle mass but happens when you get older LOL... My belief now is you need to make time and you will find it...

anyone who is heavy into gym will like this saying which i had on my fridge when i was heavy into the gym... "lifes to short to be small" LOL

[Androo]

Byza, I agree with what you have said.

Big muscles first, and always first. If you start opposite you won't have enough energy or your body will be tired and won't be able to do the big muscle workouts.

I've been doing the gym for 2years on and off, I've just recently been trying to bulk up were as before i've mainly done strength without trying to bulk up too much. Used to do 3 sets 12 reps now i've cut done to 4 sets 6-8 reps with more weights.

When i was 18 i was roughly 110Kg, now i'm 24 hovering over 90kg mainly due to Easter big eating and a lot of Bdays earlier this year. 90kg at 6" tall isn't bad but my goal is to be able to bench my body weight plus 5-10kg. BMI is a load of shit as muscle weighs more than fat.

I don't go to the gym to look big or become a gym junkie, i do it for exercise (play tennis every now and then). After work i don't really do much so it's better than sitting watching TV, I take my time and try not to push myself to hard to the point were I might cause injury.

Frenchie, I'm interested depends when and where :)

1. Frenchie
2. nath_mk6
3. stephen8512
4. 10d
5. Shonen
6. Suga
7. Justin
8. Ap
9. Androo

[G.P.]

This is a direct cut from a newsletter by Pete Cisco. I don't follow the static contraction methodology because it has the side effect of rapidly increasing blood pressure, something you don't want if you are a high blood pressure sufferer already, or have been. He does make interesting reading though. As always, everyone's different, so take from it what suits yourself, if anything.

"
Training When You’re Over 40 – Progress vs. Wear and Tear

Training when over 40 years of age? Yes, I’m very qualified to write on this subject…and have been for over a decade. When I was in my twenties I did almost everything wrong in the gym. I did too many exercises for each muscle group, I did too many reps, too many sets and I virtually never had clear goals for each workout.
Youth can afford to make such mistakes. But as we age it behooves us to get more bang for the buck when we do weightlifting. We need maximum results with minimum time invested. And it’s not just because we lead busy lives and can’t spend hours in the gym. It’s because every workout represents a certain amount of wear and tear on the body and there is no good reason to deplete ourselves by performing more exercise than necessary to achieve our goals.
Warm Up
Twenty years ago I used to jump right into an intense workout and hoist hundreds of pounds without the slightest warm up. That’s pretty dumb in your twenties but it’s downright dangerous later in life. A proper warm up increases blood circulation to the muscles, elevates respiration to improve oxygen absorption, and improves viscosity in the joints.
Before you start your weight lifting workout do 10 to 20 minutes of brisk walking on the treadmill or use a stationary bike, stair stepper or other aerobic machine. Then before you perform each lift, do a few reps with about half of the weight you’ll be shooting for that day. For example, if your goal is 8 reps with 250 pounds, warm up with 8 to 12 reps with 125 pounds. If you’re doing static contraction training and are shooting for a 5 second hold with 400 pounds, do your warm up reps for 5 seconds with 200 pounds or so.
Fewer Exercises
One of the biggest mistakes you’ll see in the gym is people who do many exercises for each muscle group. This is not necessary. Muscles grow though an adaptive response to the intensity at which they are forced to work. Intensity is measured by the amount of work done per unit of time. You will actually achieve better results in less time if you perform one very high intensity exercise per muscle group. For example, some people will work their chest by doing 3 sets of cable crossovers followed by 3 sets on the pec dec and finally 3 sets on the bench press. Our studies have shown that 90% of trainees will actually receive better results by performing one set of all-out, super high intensity bench presses of either 8 reps or 5 seconds of a static hold.
This is great news to everyone but it is particularly good for those of us who are over forty because performing multiple sets of multiple exercises is very depleting. Yet it is just not necessary.
Fewer Workouts
The three biggest lies in strength training are “Monday, Wednesday and Friday”. Fixed strength training schedules don’t work for very long. The goal of every workout should be to increase the intensity of work done compared to your previous workout. As intensity increases your body needs more time to recover (especially as we get older.) so workouts have to be spaced farther apart. This is more good news to everyone except the exercise addict.
When you begin a strength training program you might be able to work out on Monday, Wednesday and Friday, provided your body can fully recover with just one day off. But as you get stronger and start hoisting some really heavy iron, you WILL need more time to recover. So your third or fourth week might allow you to train on Mondays and Thursdays. Two weeks later you might only be able to see increases in intensity if you train one day per week. After a month of that you will need to train only once every ten or fifteen days. I work with advanced trainees who now lift weights once every six weeks and they see improvements in every exercise on every workout.
The truth is you can achieve your optimum muscularity by working out with precisely engineered workouts that contain clear goals about as frequently as you get a haircut. That’s very welcome news to those of us who just want results and don’t use the gym as a social gathering place.
Muscle Equals Youth
Have you ever seen two people who were both 60 years old but one of them looks 70 and the other looks 45? Age can’t be measured by the calendar alone. There are several well established “bio markers of aging” that are used to give more accuracy to the assessment of physical age. Guess what? The amount of muscle your body contains is one of the principle bio markers. The more muscle you have, the younger you are. Another bio marker of aging is bone density. Guess what the number one method is of increasing bone density? Heavy, weight-bearing exercise.
Those of us over forty years of age can greatly slow down aging processes by performing rational, efficient strength training that increases muscle mass and bone density. The really great news is that it can be done without hours of exercise performed week after week. Less wear and tear on the body, fewer workouts and increased youth. Hey, it’s great to finally be old and wise."

[M4RK0]

We are on the same boat here, buddy! A sinking one :lol:

Motivation is you health Bro!, time?, if we don't take care of ourselves then we'll have to make time to visit the doctor, later...

I used to be a pairs figure skater for 12 years every musle in my body was like steel, after I've finished uni, work, wife, duties, etc, my life became busy and after 5 years of not doing anything I find strongly hard to training, I'm going to the gym 4 or 5 times a week and now dealing with my overweight again.....

What better motivation than your family.....they really worth it!

[Frenchie]

Proposal of Location
I am based at Rushcutters’s Park in the Eastern suburbs.
Great Park with parking, playground for kids, café, bathrooms and a Jungle gym that can be utilised.

> Link (http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=Rushcutters+Park&sll=37.0625,-95.677068&sspn=49.223579,90&ie=UTF8&cd=1&hq=Rushcutters+Park&hnear=&radius=15000&ll=-33.876954,151.23172&spn=0.012702,0.021973&z=16) <

Proposal of days and times
Tuesday 6am, 7am
Thursday 6am
Saturday 6am, 7am, 8am

Costs
For one-hour session my usual rates are $30 for a minimum of 4 people.
For forum members, rates will be $20 for a minimum of 4 people.

What you need
Be sure to wear comfortable clothing, runners, water and a towel.

What I need from you
Short questionnaire, which I will email to you early next week, just so I know a little more about you and your lifestyle.

Let me hear your thoughts.


All fitness levels welcome

[nath_mk6]

Proposal of Location
I am based at Rushcutters’s Park in the Eastern suburbs.
Great Park with parking, playground for kids, café, bathrooms and a Jungle gym that can be utilised.

> Link (http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=Rushcutters+Park&sll=37.0625,-95.677068&sspn=49.223579,90&ie=UTF8&cd=1&hq=Rushcutters+Park&hnear=&radius=15000&ll=-33.876954,151.23172&spn=0.012702,0.021973&z=16) <

Proposal of days and times
Tuesday 6am, 7am
Thursday 6am
Saturday 6am, 7am, 8am

Costs
For one-hour session my usual rates are $30 for a minimum of 4 people.
For forum members, rates will be $20 for a minimum of 4 people.

What you need
Be sure to wear comfortable clothing, runners, water and a towel.

What I need from you
Short questionnaire, which I will email to you early next week, just so I know a little more about you and your lifestyle.

Let me hear your thoughts.


All fitness levels welcome

Was wondering when this would sneak up on me.....

I'm up for a once a week to begin but would prefer one of the 6am during the week starts, i.e. Tue or Thu

[kaitan]

hey nath. took me the good part of 9 months-10 months or so? I use to go to the gym 6 times a week and train for at least 2 hours every session. on top of that, eating healthy, staying away from carbs and fatty foods.
I kept off the fast food like maccas, KFC and oportos etc for a good solid 3 years. I.e, not even 1 bite. But after I lost all the weight, i started to eat it again. Not like before because I use to gorge and live off the stuff, but now its mostly an indulgence or a convenience if i need a quick feed. Used to eat fast food for breakfast lunch and dinner! now its mostly once every 3 months? if that.... =D

LOL obviously cutting on maccas helps! But 6 times a week? wow but don't you need the give your muscles good rest too?
I'm currently doing 4 times a week full body work out from upper body to stomach down to the thigh for the past 5 months. When I first came to sydney from WA I weight about 85kg now i'm on 71kg. Thats and achievement for me but my ideal weight is 60kg :D

Do you guys take protein powders? pre-trainning? post trainning powder?

[Frenchie]

Was wondering when this would sneak up on me.....

I'm up for a once a week to begin but would prefer one of the 6am during the week starts, i.e. Tue or Thu

Cool - I will PM others to follow up


LOL obviously cutting on maccas helps! But 6 times a week? wow but don't you need the give your muscles good rest too?
I'm currently doing 4 times a week full body work out from upper body to stomach down to the thigh for the past 5 months. When I first came to sydney from WA I weight about 85kg now i'm on 71kg. Thats and achievement for me but my ideal weight is 60kg :D

Do you guys take protein powders? pre-trainning? post trainning powder?

I have done it all K - now I just eat enough calories from diverse foods so I personally don't really need or find much difference with protein powders. A lot of crap out there.
It comes down your discipline with nutrition. Protein powders can be useful for individuals that require more calories and/or lack of time but should not replace ''real food''

I'm all for for Spartan's lifestyle eat well and train hard.

[nath_mk6]

If people cant make it during the week then I can probably do Saturdays as well, Thursday is best though.

Time to eat lots of tasty fatty foods then before the Frenchman kills me!

[Frenchie]

Def a good option Nath.

haha your '' The last supper''

[nath_mk6]

Lol

Yeah last supper indeed!!

So is this going ahead? Thursday would work well as Im catching up with 10d at 0830 anyway but it's up to everyone elses availability and his tollerance of my stinkiness afterwards as it's a long drive to my shower >D

[10d]

Thursday is good for me too. How long is the session, C? I have to drop my kids off and need to e home by 0730 ish.

[Frenchie]

haha

1hr session - it will go very quick :) promise

Alright lets aim for this Thursday 6am. Will PM others and keep you posted on the outcome !

[kaitan]

haha

1hr session - it will go very quick :) promise

Alright lets aim for this Thursday 6am. Will PM others and keep you posted on the outcome !

IS it too late to count me in? lol

[Frenchie]

^
No the more the merrier >D

PM'ed

[Frenchie]

Well done to the boys for getting up at 5am to come and meet the Frenchman in park >D

Had a nice cafe au lait afterwards.. Who said my sessions were hardcore !!

Ap/10d my eyes are on you next week..hehe

Well who's up for it this week ?

A little delicate hey Nath ! :) Cool I will put you down.

1. Nath

[nath_mk6]

The pain, the pain, man my arms are so so sore, evil evil Frenchman.....

I should be up for it next week if I regain the function of my arms, will confirm closer to D-Day

[Shonen]

Nath quick assume the Jesus position LOL

I have to be at the airport early thursday morning so im out for next week but im down for the week after :)

[nath_mk6]

lol Thomas, I cant move my arms that far!

[AP]

Yeah sorry French Man!! Between myself and two sick kids it wasn't a happy home!! Can't wait for the next one...

[Frenchie]

Alright team see you in the morning

Nath
10d
Ap

[nath_mk6]

sigh, yes I'll be there, under protest, well my body will protest and my mind will be there >D

[nath_mk6]

Geeze guys what happened, phone was flat so I got all the way into Rushcutters before I got your message Frenchie, then straight home......

[Frenchie]

Sorry Nath - I hoped you got my sms last night...no numbers for the morning.

Thinking of doing maybe a 7am start for those that can not attend 6am session eg Suga/Justin ??

Thoughts.

[nath_mk6]

7am may be alright, my only issue is driving in and then finding a park in the city afterwards as I wont be getting the day off anymore soon. Problem with a 7am start for me is the carpark is full by 8am.

Maybe we can shift to a Saturday morning in lieu of a weekday then, or is that going to be problematic?

So why did they pull out, something wrong or just big girls >D

[POLARBEAR666]

I went from 95kg.
http://i263.photobucket.com/albums/ii129/POLARBEAR666/Fitness/BeforeandAfter.jpg

To 75kg.... same weights, reduced calories. Energy in vs energy out is the only way to lose weight. No fat people in prison camps. Carbs are the enemy except before training maybe 50g and I aim for about 1700 calories max as I have a slow metabolism. I also got more heavily into body weight/functional exercises. It is more impressive when you do 20 chin ups in a row vs benching 120kg. So get motivated guys, anyone can do it!
http://i263.photobucket.com/albums/ii129/POLARBEAR666/Fitness/9431_1228917607232_1357856283_67571.jpghttp://i263.photobucket.com/albums/ii129/POLARBEAR666/Fitness/17064_1345573483556_1357856283_9878.jpg

[Frenchie]

7am may be alright, my only issue is driving in and then finding a park in the city afterwards as I wont be getting the day off anymore soon. Problem with a 7am start for me is the carpark is full by 8am.

Maybe we can shift to a Saturday morning in lieu of a weekday then, or is that going to be problematic?

So why did they pull out, something wrong or just big girls >D


Let's try next Thursday again and then possibly switch to Saturday say 8:30am - which leaves plenty of time to get up etc..

I know Stephen and Androo are keen for a saturday. I am sure Christina and possibly the elusive Fox will be up for it.

1. Nath
2. 10d TBC
3. Stephen
4. Androo
5. Christina TBC
6. The Fox
7. Ap TBC
8. Ross need to check with him






I went from 95kg.
http://i263.photobucket.com/albums/ii129/POLARBEAR666/Fitness/BeforeandAfter.jpg

To 75kg.... same weights, reduced calories. Energy in vs energy out is the only way to lose weight. No fat people in prison camps. Carbs are the enemy except before training maybe 50g and I aim for about 1700 calories max as I have a slow metabolism. I also got more heavily into body weight/functional exercises. It is more impressive when you do 20 chin ups in a row vs benching 120kg. So get motivated guys, anyone can do it!
]

Impressive Big bear ! I like your style. good to see commitment and perseverance. Go hard or go home haha

[Shonen]

Hi Frenchie

Im up for next thursday :)

[nath_mk6]

So frenchie are we on for tomorrow? O and what's the wet weather routine? Will make sure the phone is on tonight ;)

[Frenchie]

Ok so tommorow looks like we have 2 confirmed. we need at least 3 people to make it work, I'll ask Ap and 10d if they are for it
With wet weather I usually go by morning and text if its too wet then we reschedule.
Keep you posted by tonight.

1. Shonen
2. Nath
3.

[Frenchie]

Green light for tommorow am session..

See you boys in the morning..

[AP]

See you there BigBoy!! Hahaha

[nath_mk6]

Good session this morning guys, and lots of motivation around hey AP?

[Frenchie]

Yes boys did great !! motivated and full attention >D

Ok so now I will put together a saturday am session, should have bigger numbers. Stay tuned.

[nath_mk6]

Look forward to it Frenchie

[Shonen]

Good session this morning guys, and lots of motivation around hey AP?

x2 Great session guys.

Nath and Ap you guys crack me up lol makes the workout seem like 30min as oppose to an hour !

[AP]

Hahah Great session, Frenchman i'm feeling very sorry for myself... Thanks for the workout!!

[Frenchie]

haha Ap !

[10d]

I'm back for next Thursday

[nath_mk6]

Think we're going to shift it to weekends, Saturday mornings, to get the numbers up.

O and welcome back 10d, hope the trip was fruitful >D

[Frenchie]

Alright A team -

How does Saturday 7:30am sound like ?? gives you enough time to snooze/light breakfast/ready for me.

Lets get a show of hands.

1. Frenchie
2.

[AP]

Can you ad me Frenchman!!
Thanks

[nath_mk6]

1. Frenchie
2. apmitchell
3. nath_mk6
4. 10d (I'll throw you name down for you mate)

[10d]

1. Frenchie
2. apmitchell
3. nath_mk6
4. 10d (I'll throw you name down for you mate)
I did a session with the Frenchman this morning

[Frenchie]

Ok nice one gents - may send a few pm incase peeps are missing this thread.

And 10d did well ! Let me know how the body feels tommorow. Call you tommorow

[AP]

I did a session with the Frenchman this morning
Did you have a smoke after? Haha

[nath_mk6]

I did a session with the Frenchman this morning
Nice one 10d, hurting after it? Still come mate you have to catch-up to do >D>D

Hurt my back today so hopefully I'll make the weekend

[JohnA]

Did you have a smoke after? Haha

haha, i use to do that when i was a smoker.

gym workout, smoke
after along bike ride, smoke and coffee

good to see you guys doing the fitness thing, and its great when theres a few of you doing it at the same time

[Frenchie]

Shame you so far John !

[10d]

Honestly, AP, yes. Did light a ciggie when I reach home. :(

Thanks for the workout. Body feels good. Felt limber. Haha. Don't know tomorrow though. :)

Yeah, nath. Will try to come Sat morning to grab coffee and catch up.

[stephen8512]

1. Frenchie
2. apmitchell
3. nath_mk6
4. 10d (I'll throw you name down for you mate)
5. stephen8512

just let us know location C and i'm there! pain will be my friend on saturday.

[Frenchie]

Naughty man ! Slowly but surely - I will do my Jedi mind tricks to try and help you come off the nicotine.

My pleasure though but remember pain slowly creeps up over the next few days >D

[Frenchie]

1. Frenchie
2. apmitchell
3. nath_mk6
4. 10d (I'll throw you name down for you mate)
5. stephen8512

just let us know location C and i'm there! pain will be my friend on saturday.

Cool - location on page 6 post # 55

http://www.vwgolf.net.au/showthread.php?580-The-Gym-Junkie-Thread/page6

See you then :)

[stephen8512]

will do sir!

[Androo]

Sorry Frenchie, I won't be able to make it this Saturday :(

[r207]

id love to but im already 4 hours into work by 730 on a saturday.....can we start at 2am

[Frenchie]

Sorry Frenchie, I won't be able to make it this Saturday :(

No probs..


id love to but im already 4 hours into work by 730 on a saturday.....can we start at 2am

haha - too keen for me !

[elisiX]

After being quite sick with Whooping Cough for the past 3 months (still not 100%), i've just resumed my working out which I attempted to do 4 months back.

I used to do martial arts and play basketball / soccer but that wore off by the time I hit about 22. Life (women/career etc) catches up with you..

From about 22-25 I packed on the KG. Got about 15KG overweight. Managed to lose it again at 25 by partying / not eating much, but since then (now 28), i've gained about 10KG again.

I'm certainly no expert at the gym and am now using a trainer to keep my in line (do things properly this time instead of yoyoing).

Mon - Weights Session 40min (Trainer Assisted) + Treadmill 20min (Unassisted)
Tue - Cardio Session 45min - Treadmill / Rower etc (Unassisted)
Wed - Weights Session 40min (Trainer Assisted) + Treadmill 20min (Unassisted)
Thu - Cardio Session 45min - Treadmill / Rower etc (Unassisted)
Fri - Break
Sat - Boxing / Run 60min (Trainer Assisted / Group)
Sun - Break

The goal is to shed the 10KG and offset this with about 5-6KG of muscle over a 6 month period.

From that point I will most likely adjust the schedule to be more Weights Session focused.

Meals are basically;

Breakfast - 3 Weetbix w/ Skim milk
Morning Tea - Museli Bar / Fruit
Lunch - Boiled Chicken / Lean Meat on Grain Bread
Afternoon Tea - Shake w/ Water
Dinner - Fish / Chicken / Lean Meat w/ Salad
Supper - Shake w/ Skim Milk

Just started this week so ill see how I go over the next few months and report back.

[Frenchie]

Looks like a good training regime. Def keep us posted, look forward to your progress and let me know if you ever need any pointers.

[AP]

Sorry Frenchman I'm in the bad books and can't come out to play in the morning... I forgot I have to take my son to Soccer!!!

[nath_mk6]

Hmm does that mean its off as I've hurt my back and 10d is sore? So should we just meet for coffee?

[AP]

Hahaha, I could do that after Soccer... I'm very sorry Frenchman!!!

[stephen8512]

? Whats goin on fellas? Does this mean its off? I wouldnt mind a catch up or something?

[Frenchie]

Soft these family man >D no probs. Looks like its off than Stephen ( pm me your mobile ), still will be down there - I'll be free from 7:30 - 8:30 if you boys are catching up.

[Cam]

No pain no gain fellas......haha
:p

You aren't working em hard enough Frenchie!
>D

[Shonen]

I only just saw the msg from the Frenchman !

Been flatout last few days to check on the forums.

Keen for the next session, thur or sat :D

[Frenchie]

I know Cam - time to get medievil !!

No probs Thomas - lock you in for next Saturday.

1. Frenchie
2. Shonen
3.

[nath_mk6]

1. Frenchie
2. Shonen
3. Nathan

[Frenchie]

Let's get a show of hands so I can see if we got ourselves a session.

1. Frenchie
2. Shonen
3. Nathan
4.

[G-rig]

Too bad you're not up here, i could use some motivation (biggest loser isn't enough LOL).

[nath_mk6]

comon Suga and JF, time to feel the burn!

[G-rig]

Yeah sounds like a few people need to have a cup of Harden-the-F*-up (including myself LOL).

[Frenchie]

haha - time to harden up !

[Frenchie]

C'mon peeps !

1. Frenchie
2. Shonen
3. Nathan
4.

[nath_mk6]

hmm looks like a flop... comon there has to be some fitness minded people around will to let a french man inflict pain!!

[Shonen]

x2

We still training tomorrow ?

[Frenchie]

Alright folks will see if I can make it this weekend - keep you posted

[POLARBEAR666]

Hi guys, I bought a Powertec Leverage Gym from Sams Fitness.com.au in sydney and it is amazing.

Already need more plates to do bench! I give this product a 15/10. You can train solidly with more weight without worrying about spotters or getting crushed in your own home when by yourself.

The bench arm is rated to 260kg and when you see the bolts and strength of construction I believe it. I have personally put 120kg on it and then did a dip on it and it didn't move much at all.

http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs301.snc3/28670_1466127137322_1357856283_1266730_5056349_n.j pghttp://i805.photobucket.com/albums/yy338/Home-Gym-Equipment/Powertec-Leverage-Gym/Leverage-Gym-Shoulder-Press.jpghttp://i805.photobucket.com/albums/yy338/Home-Gym-Equipment/Powertec-Leverage-Gym/Lat-Pulldown-Multi-Gym.jpg
http://www.youtube.com/watch?v=Ze5l33gS2II

[G-rig]

Sweet setup Polar, that looks like good quality gear.

[saad]

Looks awesome. I've been a slack lately with gym, but still goign to kempo regulalrly atleast!

Would something like this give you the benefits of doing free weights or is still machine? I tend to bench at the gym using a machine, cos I don't have a spotter, but I do narrow grip bench press using the free weights - if i cant take anymore, i just widen my grip :)

Also, you mentioned how you can do 20 odd chinups - how do you get to that level? Just keep doing chin ups? Cos i too agree that that is more impressive than benching x KG's

[G-rig]

Just mix it up saad, free weights and bench.

[elisiX]

Damn i've fallen off the wagon a little this past week.

Went from 2-3 hours of cardio a week with 2 hours of weights to eating too many carbs (not junk food though) and not doing barely any cardio.

I did move house though and have been lifting shit pretty much non stop for 2 weeks.

Back to the Gym tonight and back onto the weights. Will go for a run when I finish. :)

[saad]

Yeah I use the bench for bench presses, but free weights for biceps, triceps, and squats, and use the pull down thing for shoulders

[Frenchie]

Also, you mentioned how you can do 20 odd chinups - how do you get to that level? Just keep doing chin ups? Cos i too agree that that is more impressive than benching x KG's

Rep after rep Saad - aim for volume 3-4 per week.

Don't worry I have done nothing these past few weeks ! the spirit is there but so are my enemies - lack of sleep and time.

I will be back with a vengeance very soon.

Serious home setup Big Bear !!

[POLARBEAR666]

Looks awesome. I've been a slack lately with gym, but still goign to kempo regulalrly atleast!

Would something like this give you the benefits of doing free weights or is still machine? I tend to bench at the gym using a machine, cos I don't have a spotter, but I do narrow grip bench press using the free weights - if i cant take anymore, i just widen my grip :)

Also, you mentioned how you can do 20 odd chinups - how do you get to that level? Just keep doing chin ups? Cos i too agree that that is more impressive than benching x KG's

The way to get up the chin ups is to do sets to failure often.... so rather than doing like 3 sets of 10.... I do 1 set to failure. Then the next day I might do that again. Then forget for a day or two and then try again and suddenly I could do 3 more. Rinse and repeat. When I was doing sets to failure every second day I got up to 25 chin ups in a row. At the moment I can do 20 but then I am farked for at least a day.

I also find opportunities to do them around town. I was doing chinups with my gym mate when walking home from clubbing on the construction scaffolding near Ambar in the city. Had some unmarked cops stop the car near us and start counting. I think we were the strangest gym junkies they had seen lately.

I do some tricks to get a higher number for when you are challenged by others. For example, instead of focusing on your biceps, imagine that you are doing a pulley row by trying to get your elbows alongside your body. This allows you to rest your biceps and use your lats for a while. You can also narrow or widen your grip as your going. Lastly, if you try being more explosive at the bottom you can get more momentum to get up.

It also helps if you have girls watching. I can do 5 more when girls are watching at least.

[saad]

Are these the chinups where your palms face towards you or away? I can do a few facing towards, but away, i strggle to do one!

[saad]

Found a chinup bar on ebay for $12

http://cgi.ebay.com.au/ADJUSTABLE-PORTABLE-P90X-DOORWAY-PULL-CHIN-UP-BAR-ABS-/290396024830?cmd=ViewItem&pt=AU_Strength_Training&hash=item439cf3affe
Will get

[stephen8512]

Are these the chinups where your palms face towards you or away? I can do a few facing towards, but away, i strggle to do one!

palms facing towards you you're mostly working your biceps and forearms

palms facing away from your you're working your traps and shoulders

depends how close or how far apart your hands are on the bar too.....further they are from each other, the harder it is

[Frenchie]

Will be in the park this Saturday 7:30am

Any takers ?

[AP]

I'll come Frenchman!!

[Frenchie]

No Nath or Thomas this week but lets give it another day and see if who else we can attract - worst case scenario i'll catch up with you for a cafe au lait !

[AP]

Cool!!

[Frenchie]

Done and locked in amigo. talk soon

[nath_mk6]

not this time, next time though, need to get over this damn head cold for tuesday....

[stephen8512]

yeah next week for me as well C definately! 19th on the saturday! lock it in eddie!

[Frenchie]

Will do gents - locked in for next week. Get well Nath.

[G-rig]

Shame i wasn't in Syd to jump in on the training... get into it guys!

[AP]

Looks like it's coffee time!!


Done and locked in amigo. talk soon

[Frenchie]

Yeah done see you 7:45am - darlinghurst ?

[AP]

Yeah see you there!

[Frenchie]

Done..

[POLARBEAR666]

Found a chinup bar on ebay for $12

http://cgi.ebay.com.au/ADJUSTABLE-PORTABLE-P90X-DOORWAY-PULL-CHIN-UP-BAR-ABS-/290396024830?cmd=ViewItem&pt=AU_Strength_Training&hash=item439cf3affe
Will get

DONT BUY IT OR THROW IT AWAY, THESE ARE EXTREMELY DANGEROUS AND OFTEN SLIP SUDDENLY WHICH CAN LEAD TO KNEE/ANKLE INJURIES OR WORSE!

Get a freestanding Dip/Chinup stand.
http://www.samsfitness.com.au/images/Powertec-Basic-Trainer-Image.jpg

[ar44]

I'd love to come one morning.
Maybe next time!

[Frenchie]

No probs - always welcome

[G.P.]

I think this thread should be renamed to "Sydney Pretend-Gym-Junkies"

Haha, never seen so many excuses for avoiding a little pain :)

[Frenchie]

^ haha too true !!

Roll call for 7:30am session tomorrow

1. Frenchie
2.

[Byza]

holy BEEP.. i bought Crank as a pre workout supplement because I work 12 hours a day and train at night....

if you're low in energy before you train, get this... massive boast but dont take it too late LOL

disclaimer.. you may laserbeam cieling while trying to sleep...

[stephen8512]

just thought i'd bump this up

started training properly again after a 2-3 month hiatus due to uni and work and other commitments....

going back to the gym on a regular basis for the 1st week or so is, i reckon, the hardest part because you're trying to get back in the rhythm....

feels damn good to be back though!!

[MarcsGTI]

How funny that I just stumbled across this thread.

Yes I am a fan of the gym... Always have been.

I initially started training 2 years ago (come December).
I started at 64.7 KG's and am now weighing in at 86kgs.

I hit 90 but have lost abit recently due to the change in training style.

I have changed alot of my training from 'body building' so to speak to Boxing.

'No I dont have one of those stripper chisled bodys or anything but im pretty happy with my look, strength, power e.t.c... and have a fight coming up which im looking forward to.'

In regards to the intial post on weight loss - It has been proven that high intensity weight lifting burns more fat than 'cardio' work. (Provided you are doing it correctly)
There are the obvious intial muscle gains which would (when you jump on the scales) give the appearance that your 'not losing weight' though in the long run you end better off as you have gained muscle mass and lost body fat. You will actually look better too as you will have the 'toned' effect instead of just working to 'lose' fat you can also look good.

[Frenchie]

just thought i'd bump this up

started training properly again after a 2-3 month hiatus due to uni and work and other commitments....

going back to the gym on a regular basis for the 1st week or so is, i reckon, the hardest part because you're trying to get back in the rhythm....

feels damn good to be back though!!

Good stuff S man...Def hard stop and starting, easier to take a few weeks off then back on..
I am struggling at the moment - not enough sleep hence making my recoveries super slow - no good
Will ride this year out and go though the motion...


How funny that I just stumbled across this thread.

Yes I am a fan of the gym... Always have been.

I initially started training 2 years ago (come December).
I started at 64.7 KG's and am now weighing in at 86kgs.

I hit 90 but have lost abit recently due to the change in training style.

I have changed alot of my training from 'body building' so to speak to Boxing.

'No I dont have one of those stripper chisled bodys or anything but im pretty happy with my look, strength, power e.t.c... and have a fight coming up which im looking forward to.'

In regards to the intial post on weight loss - It has been proven that high intensity weight lifting burns more fat than 'cardio' work. (Provided you are doing it correctly)
There are the obvious intial muscle gains which would (when you jump on the scales) give the appearance that your 'not losing weight' though in the long run you end better off as you have gained muscle mass and lost body fat. You will actually look better too as you will have the 'toned' effect instead of just working to 'lose' fat you can also look good.

Nice work and agree with the above..

What fight ? style MMA ?

[G-rig]

holy BEEP.. i bought Crank as a pre workout supplement because I work 12 hours a day and train at night....
.

You should try the old hydroxy-cut.. before they banned it.. Pseudoephedrine baby!

[MarcsGTI]

Frenchie - Style is Boxing.
I competed MMA for abit though too much injury time. I have bad knees and had to constantly have them strapped due to submissions e.t.c. It was just making them worse. Very enjoyable style of fighting though.

G-RIG - I reccomend JACK3d. Its the BEST pre-workout boost (personal opinion). Alot of places wont sell it though due to how potent it is.
Its just hard not to become 'reliant' on it cause alot of people feel like they 'cant train' without it.

[G-rig]

G-RIG - I reccomend JACK3d. Its the BEST pre-workout boost (personal opinion). Alot of places wont sell it though due to how potent it is.
Its just hard not to become 'reliant' on it cause alot of people feel like they 'cant train' without it.

Thanks for the info - sounds like good stuff but not that serious with it at the moment, maybe in summer! Got some Dialene 4X fat thermo-supplement at the moment to go with the diet do you know if it's any good?

Other than that only using Horleys Ice (whey)..

[MarcsGTI]

G- Rig, It really depends on which product you find re-acts best with your body.
Unfortunately, You have to pay for it and try it first. lol

[boggey]

Ahhh a gym junkie thread in a car forum who would have thought haha

Been training for 5 years now and have tried all sorts of supplements along with a good diet and I realised that different supplements work for different people cause a few of my mates all train and we all like different types of protein, creatine.....
Pre workout wise I found JACK3d pretty good but not my personnel favourite, ive tried a fair few and Whiteflood by controlled labs just edges out Jack3d (for me). But theres this new stuff out called Mesomorph by APS which a lot of people have been talking about and have been hearing that its better than Jack3d (one of my mates is a powerlifter who owns a supplement shop and swears by it). Just go on Bodybuilding.com though and its seems like Whiteflood and Jack3d seems to be the most popular.

[DeanCorp]

I take Horley's ICE Whey Protein and Purple-K (kre-alkalyne). Already seeing great improvements!

[stephen8512]

I take Horley's ICE Whey Protein and Purple-K (kre-alkalyne). Already seeing great improvements!

I use to take that as well...first I had RIPPED FACTORS and that worked so well for me losing weight as it had L-carnatine in the protein and other things which suppresses hunger and metabolise fat. Then went to ICE WHEY. awesome product

[G-rig]

Horleys is a really good product without the BS.. from NZ apparently.

[78AGU]

i havnt gone through the thread but has anyone tried creabolan? its another creatine thing so its all water weight and you lose it when you stop taking it or maybe it was cause I stopped working out but yeah I had some decent gains with that stuff.. In maybe 3wks I went from 74kg to 84 and previously Id never been able to get past the 80 mark. Just seem get a really good pump and thats always a good motivator.

[MarcsGTI]

74kg's to 84kgs in 3 weeks.

Don't mean to be one of those forum haters though that does sound quite UNbeleivable.

Though there are alot of variables...
Times you weighed yourself e.t.c. - Morning/Night.

Im always a kilo or 2 heavier at night?

[78AGU]

its true man.. i always hover around the 75 mark, get into the gym habit and get just under 80. That was when I was working away and all I did was eat a shitload, work, workout and sleep. Training 3 on 1 off did that for 3 wks and I got upto that 84 mark. I guess it easier when you've made the gain before like to get back to that plateau. But that was the first time I've been over 80 and yeah I was a pretty constant 84.

That creabolan stuff is prob the only thing Ive really noticed work for me. Yeah the scales just seem to go up and up really quick.

[Byza]

Just finished worst night of the week.. Legs...

Massive free standing deep squat set I'm pretty happy with and a new PB with it..

Set 1 - 20 rep of free bar (warm up)
Set 2 - 10kg per side - 20 rep (second set of warm up)
Set 3 - 25kg per side - 12 rep (stretch prep)
Set 4 - 40kg per side - 4 rep (weight prep)
Set 5 - 60kg per side - 8 reps into neg with 25kg per side for 10 rep...

Pretty happy with 60kg per side plus bar and strong set..

This was one exercise followed by leg extensions, inverted hack squats on machine, hamy extensions and lunges.. I can hardly walk tonight LOL

I'm starting to find my strength now.. Lost 4kg in 8 weeks and down to 80kg but increased in size quite a bit... Had a pinch last week and down to around 90grams.. It's basically all still round my middle but that's typical male but it's coming off slowly.. For reference, body builders are around 40grams so got a bit to go LOL

[G-rig]

That's a good session Byza, have fun walking the day after tmrw.

Ps. Anyone heard of the 300 workout?

[Byza]

That's a good session Byza, have fun walking the day after tmrw.

Ps. Anyone heard of the 300 workout?

Yeh my wheels are hurting pretty bad today so tomorrow isnt going to be nice at all!!

[Paolo]

aftermath from muay thai last night:
http://i175.photobucket.com/albums/w134/suprizepackidge/shin.jpg

also have skin ripped from my knuckles which stings every time it comes in contact with water and whole body is aching still but i lovvveeeee it!

[Frenchie]

Train hard or go Home P >D
When we sparring !

[Paolo]

Train hard or go Home P >D
When we sparring !

in time in time frenchman hahaha still getting my chii together
the place i used to train at previously was very mma based so when i went to train at this muay thai place, everything from my stance to technique had to be adjusted
back to square one grasshopper!

[MarcsGTI]

in time in time frenchman hahaha still getting my chii together
the place i used to train at previously was very mma based so when i went to train at this muay thai place, everything from my stance to technique had to be adjusted
back to square one grasshopper!

Atleast you learning different styles and take what you need from them...

[Frenchie]

True - better fighter you will be

[saad]

i love fighting. Need to put my punching bag up at the new house, outside, so need like an L bracket for it and some giant screws. Soon...

[MarcsGTI]

Speaking of fighting - My Nose hurts!

Yes I am greek and YES the first thing to get caught out is THE NOSE! lol
Sparing my bro yesterday - We rarely spar eachother as we know it never ends well as we both have too much pride but we were pretty good this time. Only walked away with my nose pissing out blood! lol

[Frenchie]

^ haha - dont worry I'm in the same boat..

[stephen8512]

from 92kgs.....down to 89 now.. after 3 weeks of proper eating and dieting and exercise, i'm back on my way.

goal weight = 79kgs.

At the moment, im taking WPI protein 30 min before workout and straight after workout. HIIT cardio 2 times a week along with 2x medium cardio sessions. 4 cardio sessions per week...along with weights of course. Im really getting sick of running and cardio. Always hated it but gotta work to bring down the total body fat%....

And eating right is friggin hard! never knew how much prep work is needed for food and counting calories etc.

I need to work on my back as my core is pretty weak to, say, my upper chest. More legs and core exercises for me. Having never really properly worked my back, doing deadlifts and squats at the moment for me is hard work. Deadlifts i'm doing it with 2x 10kg plates along with the bar. If bar = 20kgs, then im doing 40kgs deadlifts....which HURTS afterwards! I think I may need to do some pilates or yoga or something to improve my flexibility.

Need to do more core exercises and strengthen it

[MarcsGTI]

Core is paramount - Nobody starts at the core though.

They all want big arms and a big chest but forget you will truly succeed if you start from the 'foundations' so to speak.

So goodluck with that stephen - Atleast you have recognised this issue and on your way with doing something about it.

[Paolo]

What's your thoughts on the power band/bracelet? My friend did the whole demonstration on mr first without it then with it and I was more stable but it might just be memory intuition. My friend said he could hook me up for $15 as they retail for $60. Scam or real?

[DeanCorp]

What's your thoughts on the power band/bracelet? My friend did the whole demonstration on mr first without it then with it and I was more stable but it might just be memory intuition. My friend said he could hook me up for $15 as they retail for $60. Scam or real?

Another piece of shit! Doesn't work is just bullshit. You can get them for $15 on eBay anyway!

[DeanCorp]

I bought more Gym Junkie stuff this weekend as I want to step up my training a bit more

Bought AST Glutamine (to add to my Horleys Whey ICE)
Animal Pak (Multi-Vitamins)
Jack3d (Pre-work out)
Changed from Ultimate Nutrition Kre Alkalyn to Purple-K Kre Alkalyn.

In a months time they expect huge improvements. I'll post back then.

At the moment im training 3-4 times a week and have a personal trainer for 2 of those days

[Big Yellow]

after a week in Sydney and no training, can't wait to get back into Muay Thai tonight!! a week of eating out hasn't helped HAHAHA.

[Byza]

I bought more Gym Junkie stuff this weekend as I want to step up my training a bit more

Bought AST Glutamine (to add to my Horleys Whey ICE)
Animal Pak (Multi-Vitamins)
Jack3d (Pre-work out)
Changed from Ultimate Nutrition Kre Alkalyn to Purple-K Kre Alkalyn.

In a months time they expect huge improvements. I'll post back then.

At the moment im training 3-4 times a week and have a personal trainer for 2 of those days

Dean thats some good gear there.. Are you using a post work out drink after you train??

I also went and grabbed myself some generic pure Glutamine on the weekend, post work out (trying one that has been made by the company where i bought it) and fish oil tablets.. 8000mg a day im taking..

I would also recommend getting a product by SciVation call Xtend... you drink it while you train and helps reduce fatigue while you train and helps with recovery. Its a great product and has all the BCAA's you need as well..

I havent tried Jacked but heard some good things about it... I was using Crank for a little while but i train quite late in the evening and found it hard to get a good night sleep after using it.. im trying Methyl Mass at the moment and found it to be quite good for pump..

ive been back now for about 3 months strong ( apart from a 12 day break due to holiday) and training 4-5 times per week... really enjoying it and starting to see some results.. i find when you start moving up the rack and seeing result you start pushing harder... its the first 4-6 weeks when you dont see too much change that are the hardest...

I am sure you know but also found that eating is the key.. 30% of results is the training and takes time but 70% is eating and ensuring what your eating is right too feed your muscles and/or lose weight etc pending what you want to achieve..

i have really tired over last few weeks to clean my diet.. hard when i enjoy a beer or 100 but cutting out soft drink or energy drinks, the old dirty snack here and there and thinking about what im eating first... first couple of weeks was hard because felt i needed sugar but sort of got over it with water etc... I am not going to ruin my lifestyle because of training and not have a drink etc but certainly want to think more about comsumption during the week where it counts...

keep it up mate...

[DeanCorp]

Thanks Buddy!

As for Post-workout, I just have half a bottle of poweraid with 2 scoops of protein powder plus one scoop of Glutamine and then 2 purple-k.


Yeah, I have Crohn's Disease too, so my diet has to be pretty good. I have had no alcohol whatsoever since Christmas Party last year.

I can't eat red meat, potato or fried foods. Or anything high in sugar.

I just don't know training 4-5 times a week is actually going to be helpful. My gym trainer said that I would be better off training 3 times a week with days of rest in between then training more often and not giving my muscles a chance to grow. I'm not sure? I just find when i'm not training I should be...

Thoughts?

[Big Yellow]

break up the days for upper body and lower body, that way, you're not working the same muscles over and over day in day out

[DeanCorp]

Well what I was doing was:

Mon Back + Bi-ceps
Tue Chest + Tri
Thursday Legs + Shoulders


Not sure whatelse I should be training on other days of the week.

[Byza]

Thanks Buddy!

Yeah, I have Crohn's Disease too, so my diet has to be pretty good. I have had no alcohol whatsoever since Christmas Party last year.

I can't eat red meat, potato or fried foods. Or anything high in sugar.

I just don't know training 4-5 times a week is actually going to be helpful. My gym trainer said that I would be better off training 3 times a week with days of rest in between then training more often and not giving my muscles a chance to grow. I'm not sure? I just find when i'm not training I should be...

Thoughts?

man sorry to hear that... must be hard with such a strict diet requirement.. I know about this as my mum is a celiac and has to be very carefully with everything due to contamination etc of wheat, yeast etc... I am sure the Animal Pak will help with the vitiams you need..

in regards to your training schedule, i really dont think there is a right and wrong.. if you are training 3 days a week with a day break in between but basically supersetting every exercise to a point where you can lift, then perhaps... then again, you should train like this anyway to get growth?? What is the 3 day break up?

I train 4-5 times because I train a body part each day.. I mix up all body parts each week apart from legs.. i always train Legs on Wed because i cant walk well usually after LOL..

Example week..
Sat - Back
Sun - Arms / Abs
Mon - Shoulders / calves
Tues - Chest
Wed - Legs

I also try and do 10-15mins of Cardo after each session and get heart rate down quick to below 130.. this helps cut fat without cutting muscle (need to get the abs LOL)

I am sure you have heard it all before but small things like train biggest muscles first.. this is a common mistake but critical.. alot of people when doing arms start with Bi's when you should start with Tri's as its a bigger muscle group of the arm.. You can train all Tri's and the Bi's or Heavy Tri's set, bi's, then tri's etc.. I would suggest mixing it up each week so you muscle does become accustom to say exercise.. this also applies with each groups exercises.. mixing it up will give result, same exercise week in week out will work for a while but you will plateau quick..

I would also not worry about what weight you do until you have the right technique.. example, bar curls with an arched back are pointless.. yes to some degree you are doing the weight but its not going be isolated and once again plateau quick plus potential injury.. lower the weight, stand straight, shoulders back, full extension to the bottom and pull up with all movement from the elbow with tense at the top.. i actually stand slightly forward and over forward with my arms hanging (straight back) so you cannot use your back at all and only your Bi's...

I also super set last two sets of most exercises... I will drop the weight and try push out another 6,8,10 reps and then drop again.. not on all exercises but the easier one will dumbells and machines exercises..

I too have trainer once a week to ensure i have a serious session of spotting at least once a week.. I have one rule when employing a trainer and it is this - the trainer either has to have or had the build or direction you want to look like.. the personal trainer status is too easy and there are 1000's of people who are "trainers" but have never been fit or built in there lives. They have the qualification on paper but dont have the discipline or life sacrifice to compete or become professional in the health industry. This might be a broad statement but at gyms in the past I have been too, there are trainers who knew less about diet etc then I did from research on the net/friends etc and were never fit to the level I wanted to look. Now there are plenty of different trainers who dont have the desire to be bodybuilders etc and help people recover from injuries etc but your selling a life change to people and they should be overwieght and telling other to cut back...

The gym I go to has no employees who arent trainers. They all work in the industry being health/nutirian stores, compete each year or full time trainers... My trainer is actually a chippie full time and PT at night. He has competed in the past, physic model etc.. I can train what he trains, eats, sets and its proven.. thats enough for me to know he good enough to push me and get results I want..

sorry for massive rant but just a thought... LOL I am also not a unit or bodybuilder but working hard to get to how I want to look.. Its easier to start out correct then have to correct it later.. last thing you want to do is bad habits and potentially hurt your back doing wrong deadlifts and neck becuase your shoulders are arches forward... etc..

hope it helps a little..

[DeanCorp]

Thanks yeah! My trainer is massive. He pushes 1 tonne on leg press! Hahah. He has now had to slim down as he is doing professional boxing. He has a big fight in November at the Sofitel hotel, $250 entry! He is a massive unit.

I don't know why I don't split up the excercises to arms.

What I normally do is, go until exhaustion on one part i.e. back. But since bi-ceps are a bi product of back. I just thought training bi-ceps the same day is necessary. I know when I am finished, when I struggle to curl a 4kg dumbell! Or when I am training chest and fall flat on my face after trying to do a pushup.

If you think I will see bigger results by training each part individually I will do that.

I was just told to do two together?

[Byza]

mate at the end of the day, everyone is different and ppl get different results by doing things differently.. 3 days or 5 days, there isnt a right or wrong way, it just what you feel comfortable with.. you are training and as long as it is until failure, this is where you will get results.

you will find that arms become a bi products of almost all exercises... tris for chest, bi for back and shoulder to some degree etc.. i have found that when i train just one group, i am working on fatiguing that one group until failure and get more from that group and not disadvantage the other group.. i have trained chest and tris but after a big session of chest, the pump from my tri set isnt as strong as if I did arms on there own...

like i said, its just the way i am training now and there isnt nessaccary a right or wrong way.. perhaps mix it up for one week and see how you feel?? you will know the next day and worse the second day if you have done a good session LOL..

[Big Yellow]

steroids, go get some! >D

[DeanCorp]

like i said, its just the way i am training now and there isnt nessaccary a right or wrong way.. perhaps mix it up for one week and see how you feel?? you will know the next day and worse the second day if you have done a good session LOL..

Sounds like my leg session. I needed a oil massage the next day. I couldn't walk, was painful to get in and out of the car.

[Paolo]

what B said. Working chest works out triceps and your anterior deltoid whilst working your back does biceps and posterior deltoids as secondary muscles. If you feel like you dont get a great pump, do chest and biceps one day then back and triceps.

[Byza]

steroids, go get some! >D

I've got a small enough dick as it is not need to shrink it more to be massive LOL

[78AGU]

i wanna get some roids so i can dance with my shirt off at summafieldayze

[stephen8512]

i wanna get some roids so i can dance with my shirt off at summafieldayze

if you're gonna have your shirt off, make sure you get yourself some Old Spice bodywash as it gets rid of BO for 16 straight hourrrrrrrrrrrrrrrssssssssssssssssssssssssssssss!! !!!!!!!!!

Get this and your pecs will be dancin too!


http://www.youtube.com/watch?v=LCl5uyn5K7k

[78AGU]

hahahaha i hope you didnt miss my sarcasm.. stupid americans

[boggey]

Hey guys just wondering has anyone else here tried Aps Mesomorph?? Tried it today for the first time coming off Jack3d and WOW!

I usually take 3 scopes of Jack3d and like it quite a bit, but only did 2/3 dose of Mesomorph, all I can say is its a similar feeling but just amplified by x2. But it dosent seem too popular so was just seeing who else has tried it and what they thought.

[Paolo]

protein and powders are for cheaters! hahaha >D

can anyone here do a muscle up? i can almost do one just need to perfect the swing motion

[boggey]

On a straight bar I can do 10, really wanna have a go at doing them on gym rings.

[Paolo]

whatta staunch! my friends are starting to do all this hardcore training stuff like chains for every exerise they do and getting that massive heavy long rope, wrapping it around a pole and standing far away and slamming it up and down, they also have run with a sled attached to them with 60kg of weight on them, plus on top of that have no carb diets. That shet is crazy!

i'm just trying to increase my cardio which i am improving on. I managed 10 laps of my local oval with no break, and skipping more as i'm contemplating in doing a professional muay thai fight later in the future although they want me to drop 7 kilos to fight in that weight division :eek:

[G-rig]

Supplements aren't necessary, just eat more properly - consistency is the key.

[boggey]

Good luck trying to drop 7kgs Paolo, I know how tough it is.

I was trying to drop 8kgs earlier in the year to enter my first bodybuilding comp (under 70kgs), dropped 4kgs and down to 12% easily then I just hit a brick wall and was running out of time so i gave up and decided to enter next year.

G-rig i agree supplements arent necessary but they definitely help (depending what supplements anyway) I live in College at uni so always eating clean and getting enough protein in me is rather difficult, and cycling the odd energy supplement has helped me a lot when I only get a chance sometimes to train after a long day of classes/ work.

[DeanCorp]

DON'T TAKE JACK3D!!! AVOID IT!

It's terrible! I had it twice, once on the Sunday, next on the Tuesday. One scoop in half a bottle of water. Ended up drinking 8L of water in one day. Almost 6 days later, my kidneys are still hurting. It goes in waves, first left one hurts, then both!
Going to the doctors in the morning for a blood test and urine sample! FUCK THAT SHIT!

It has 1 3 dimethylamylamine (which is a party drug, it's banned in some countries, designed to keep you awake/alert/focused). I also read online if I was tested, I would be positive for Meth! AVOID THIS SHIT!!!!

If you want a pre-work out drink get the NO-XPLODE or White Flood.

[G-rig]

G-rig i agree supplements arent necessary but they definitely help (depending what supplements anyway) I live in College at uni so always eating clean and getting enough protein in me is rather difficult, and cycling the odd energy supplement has helped me a lot when I only get a chance sometimes to train after a long day of classes/ work.

That's true takes a bit of effort to eat properly and enough protein etc. I just think the supplement industry is a huge one and have to filter through the BS. Still helps with the motivation taking them though.

[boggey]

DON'T TAKE JACK3D!!! AVOID IT!

It's terrible! I had it twice, once on the Sunday, next on the Tuesday. One scoop in half a bottle of water. Ended up drinking 8L of water in one day. Almost 6 days later, my kidneys are still hurting. It goes in waves, first left one hurts, then both!
Going to the doctors in the morning for a blood test and urine sample! FUCK THAT SHIT!

It has 1 3 dimethylamylamine (which is a party drug, it's banned in some countries, designed to keep you awake/alert/focused). I also read online if I was tested, I would be positive for Meth! AVOID THIS SHIT!!!!

If you want a pre-work out drink get the NO-XPLODE or White Flood.


Yeh ive heard this sorta stuff happening before, but some people swear by it some dont. Jack3d works for me anyway but due to the same reason as you mentioned, once i finish it iam going back to whiteflood.

[DeanCorp]

Good move boggey!

[Frenchie]

Damn Dean that some nasty sheet !! surprised its still selling and legit here in OZ !?

Remember seeing some intense warning labels on NO-Xplode....

In other news my shins are f@#$!! bruised, tenderised Paolo style - need to recondition and harden that tissue.

[Paolo]

Damn Dean that some nasty sheet !! surprised its still selling and legit here in OZ !?

Remember seeing some intense warning labels on NO-Xplode....

In other news my shins are f@#$!! bruised, tenderised Paolo style - need to recondition and harden that tissue.

feel the burn! ahaha do you do muay thai as well C? i was conditioning my shins tonight. One way i was taught was to keep tapping your shin on the bottom of a heavy hanging boxing bag where its hardest. Its not that bad in the beginning but they take their toll and your shins are in a world of hurt after that. Tough road ahead

[Big Yellow]

hehe muay thai rocks!! after 4 months of training 3 times a week, my shins are pretty good. still have a bump (possibly scar tissue) on my left shin from the first week haha!!

[Byza]

I did a PB on Tuesday night of 140kg free standing Squat, 5 reps.. pretty stoked as only been back 3 months and current weight is 82kgs.. I am still very sore and its 3 days later

worked up set at

15 x 60kg
15 x 80kg
12 x 100kg
8 x 120kg
5 x 140kg
12 x 80kg pump set...


DEANCORP... how are you feeling now? Did you get some tests back?

[MarcsGTI]

Hey Deancorp,

I was reading back to you explaining how you have Chrons.

I too had 'active' chrons at one stage and know the troubles that come along with it. I would recommend 'googling' "Catherine Chan" who is a naturopath. I never beleived at first but after following her diet I now do not suffer from 'active' chrons anymore.

On another note - Watch what supplements you take if you have weak insides - These being JACK3d or anything else that is very 'harsh'.
I love Jack3d but true it does make me feel uncomfortable after training but ahwell - It dosn't bother me that much.

In regards to a few people saying 'supplements' are no good and just 'eat right'. Thats ok if you have a very 'slooooooooooow' plan for your body but who does these days. Supplements have been proven to be able to give you a larger dose of whatever you need to achieve the results possible. I am all for supplements - I think theyre great - Thats just my opinion, Though I admire people that have the patience to just 'solely' eat right.

I mean sure, I do eat right, I watch what I eat - Though at the same time - Im all for supplements (protein powders, aminos e.t.c)

Anywho - Back to gym talk - I currently have two black eyes and a popped nose, My ears hurt and my ribs are purple. I have a fight coming up in 2 weeks so I will let ya'll know how I go...

[Paolo]

watch from 1:07-2:00

http://www.youtube.com/watch?v=IwLtB_u7c3A

crazy rich franklin work out

http://www.youtube.com/watch?v=cq7Kdv0RHmc

faaaaaaaaaaaaaaaaa

[stephen8512]

she's hott! he was probably doing it to show off to the chick! hahaha

but damn that workout is crazy....60 minutes nonstop!

[Paolo]

she's hott! he was probably doing it to show off to the chick! hahaha

but damn that workout is crazy....60 minutes nonstop!

1500reps in an hour being trained by an ex marine. You really have to respect MMA fighters they train at an olympic level and also have to be mentally tough.

speaking of martial arts, my thai trainer was kind of dissing brazilian jiu jitsu and said he's hapkido was similar so we grappled and i got him in an arm bar and two rear naked chokes. Pfffffft i'll hapkido your face!

[MarcsGTI]

LOL Paolo.

The poor bloke would have been spewing.

[Frenchie]

1500reps in an hour being trained by an ex marine. You really have to respect MMA fighters they train at an olympic level and also have to be mentally tough.

speaking of martial arts, my thai trainer was kind of dissing brazilian jiu jitsu and said he's hapkido was similar so we grappled and i got him in an arm bar and two rear naked chokes. Pfffffft i'll hapkido your face!

Impressive indeed..Big fan of Rich and George St Pierre, good all rounders and humble.

haha what the hell is your Thai trainer talking about !!! Glad you put him back in line, mofo needs to open his eyes..

[Frenchie]

LOL Paolo.

The poor bloke would have been spewing.

How did you go with your Fight Marc ??

[MarcsGTI]

Hey Frenchie,

20th November its scheduled for.

Ive been sparring flat out lately.
I met Danny Green last week - Very nice bloke - I had 2 black eyes at the time and he's like 'what happened mate? should have ducked uh? lol
I was impressed with how approachable he was...

Not like Mundine - He lives in my mates street - I stopped one day and caught him outside and asked him for a pic? He told me he was busy and that was that? But then again - Love him or hate him - He still brings in money cause people pay to see him win or get knocked out...

[Paolo]

Impressive indeed..Big fan of Rich and George St Pierre, good all rounders and humble.

haha what the hell is your Thai trainer talking about !!! Glad you put him back in line, mofo needs to open his eyes..
GSP is just a natural! rated best pound for pound fighter in the world and before i didn't see it, like yeah he was good but i didn't see the rest until i analysed his fights. Very precise with his striking and for someone that didn't have a wrestling background, to taking down America's best at will proves that he is the most complete fighter in MMA today. Hes also a black belt in BJJ, Gaidujutsu and Kyokushin.

In regards to my trainer, he is very narrow minded but i guess its because he's very traditional old-style teacher and thinks muay thai is superior lol but i have learned alot from him.

Once exams are over i'm thinknig of training in BJJ again since theres a gracie barra gy in parramatta with the teacher coming from Rio Brazil so that shit is legit hahah also in terms of hitting up the gym, i'll be focusing on intense plyometric exercises instead of weights to get explosive power and get some tips of you when i can mr. frenchman

Anyway have you been watching the ultimate fighter this season C? GSP team vs Koschecks team and theres this one episode where they get this French muay thai guy to come in and teach GSP team and he absolutely dominated them whilst drunk hahah you should check it out


Hey Frenchie,

20th November its scheduled for.

Ive been sparring flat out lately.
I met Danny Green last week - Very nice bloke - I had 2 black eyes at the time and he's like 'what happened mate? should have ducked uh? lol
I was impressed with how approachable he was...

Not like Mundine - He lives in my mates street - I stopped one day and caught him outside and asked him for a pic? He told me he was busy and that was that? But then again - Love him or hate him - He still brings in money cause people pay to see him win or get knocked out...
good luck man i'm guessing you're doing boxing right? what division and how long are the rounds and how many rounds?

My trainer says i have power and once i get technique down and everything is fluent that ill do well if i compete. I plan to do it sometime next year and can't wait! you get a weigh in and walk-in music (my choice right now is killing in the name of - rage against the machine or rock star (rock version) - N.E.R.D.) but sine its amateur its three 2 minutes rounds but they must be all out in those 6 minutes. But hey you only live once win or lose so why not?

[saad]

Aweome guys! I may be moving to sydney next year, will have to start training with some of you!

[Paolo]

more intense MMA work outs

http://www.youtube.com/watch?v=C5tehB7Su2M&feature=related

Keny Florians third phase work out (Skip to 4:30)

http://www.youtube.com/watch?v=gxSmp7_5mNM&feature=fvw


Any of you guys have experience with resistance bands? i plan on buying a set just wanna see if you guys find them effective

[Frenchie]

Hey Frenchie,

20th November its scheduled for.

Ive been sparring flat out lately.
I met Danny Green last week - Very nice bloke - I had 2 black eyes at the time and he's like 'what happened mate? should have ducked uh? lol
I was impressed with how approachable he was...

Not like Mundine - He lives in my mates street - I stopped one day and caught him outside and asked him for a pic? He told me he was busy and that was that? But then again - Love him or hate him - He still brings in money cause people pay to see him win or get knocked out...

haha good call !
Few more days before you fight, Who are you fighting ?
Good luck with your fight, anyone filming it for you ? Would be cool check out..



GSP is just a natural! rated best pound for pound fighter in the world and before i didn't see it, like yeah he was good but i didn't see the rest until i analysed his fights. Very precise with his striking and for someone that didn't have a wrestling background, to taking down America's best at will proves that he is the most complete fighter in MMA today. Hes also a black belt in BJJ, Gaidujutsu and Kyokushin.

In regards to my trainer, he is very narrow minded but i guess its because he's very traditional old-style teacher and thinks muay thai is superior lol but i have learned alot from him.

Once exams are over i'm thinknig of training in BJJ again since theres a gracie barra gy in parramatta with the teacher coming from Rio Brazil so that shit is legit hahah also in terms of hitting up the gym, i'll be focusing on intense plyometric exercises instead of weights to get explosive power and get some tips of you when i can mr. frenchman

Anyway have you been watching the ultimate fighter this season C? GSP team vs Koschecks team and theres this one episode where they get this French muay thai guy to come in and teach GSP team and he absolutely dominated them whilst drunk hahah you should check it out

Hey P..
Yeah impressive dude, def one of the best all rounder... Would love to have spar with him and get my ass kicked! Imagine training with George >D
So sounds like you really getting into it, thinking about a fight hey, cool and I'm in for this.

No haven't been following at the moment P but send me the link or episode - need to see this !!

In regards to Plyometrics, check this guy out to get you started

Ross Enamait.

http://4.bp.blogspot.com/_90x3jQ1hqlw/SlFkuwaxW5I/AAAAAAAAAR4/fP4gPSQcUZk/s320/060830_enamait.jpg

This dude is an animal ! Check out his vids.
I've always been a big fan of his strength and conditioning style, functional and practical.
Let me know if you want to borrow some of his books.. Good info and workouts.

This guy uses anything in his environment, he makes some amazing pieces of equipment and would give you a killa workout from just 2 sticks !! Insane.

http://rosstraining.com/blog/

Workout videos > LINK (http://www.google.com.au/search?q=ross+enamait&hl=en&client=safari&rls=en&prmd=vibo&source=univ&tbs=vid:1&tbo=u&ei=wkjgTKfFNsHXcf2XwZcM&sa=X&oi=video_result_group&ct=title&resnum=3&ved=0CD4QqwQwAg) <

In regards to your question ''Resistance Band'' yes effective, can be used in Plyometrics and boxing. Just don't get some cheap and nasty one.

Have a look at Ross Enamait's website http://rosstraining.com/blog/index.php?s=resistance+band&sbutt=Go

You can source a good selection of bands and should aim to get these or similar strength power bands P http://www.kettlebells.com.au/store/power-bands/

Now hit that body !

[Paolo]

Hey P..
Yeah impressive dude, def one of the best all rounder... Would love to have spar with him and get my ass kicked! Imagine training with George >D
So sounds like you really getting into it, thinking about a fight hey, cool and I'm in for this.

No haven't been following at the moment P but send me the link or episode - need to see this !!

In regards to Plyometrics, check this guy out to get you started

Ross Enamait.

http://4.bp.blogspot.com/_90x3jQ1hqlw/SlFkuwaxW5I/AAAAAAAAAR4/fP4gPSQcUZk/s320/060830_enamait.jpg

This dude is an animal ! Check out his vids.
I've always been a big fan of his strength and conditioning style, functional and practical.
Let me know if you want to borrow some of his books.. Good info and workouts.

This guy uses anything in his environment, he makes some amazing pieces of equipment and would give you a killa workout from just 2 sticks !! Insane.

http://rosstraining.com/blog/

Workout videos > LINK (http://www.google.com.au/search?q=ross+enamait&hl=en&client=safari&rls=en&prmd=vibo&source=univ&tbs=vid:1&tbo=u&ei=wkjgTKfFNsHXcf2XwZcM&sa=X&oi=video_result_group&ct=title&resnum=3&ved=0CD4QqwQwAg) <

In regards to your question ''Resistance Band'' yes effective, can be used in Plyometrics and boxing. Just don't get some cheap and nasty one.

Have a look at Ross Enamait's website http://rosstraining.com/blog/index.php?s=resistance+band&sbutt=Go

You can source a good selection of bands and should aim to get these or similar strength power bands P http://www.kettlebells.com.au/store/power-bands/

Now hit that body !

thanks alot! i will definitely check up on all that and will take you up on that offer to borrow those books >D
http://mmafightvideosonline.blogspot.com/2010/10/tuf-season-12-episode-5-video.html
theres the link to the episode but i suggest watching from the first episode because it gets addictive

[VDUB2C]

just saw this thread - nice one!

i gym about 4-5 days a week...
i do jogging on treadmill for 5kms (takes about 30 mins) and a cardio routine which also has weights involved.
have always been strong, but have always had a gut... and i hate it.
i drink too much alcohol, and eat crap on weekends.
i need to lose about 5 - 10 kgs by xmas.

Have stopped the drinks (started today actually)...
anyone know of any drinks, shakes, pills, that can kick start the shredding of massive weight loss?

[Byza]

just saw this thread - nice one!

i gym about 4-5 days a week...
i do jogging on treadmill for 5kms (takes about 30 mins) and a cardio routine which also has weights involved.
have always been strong, but have always had a gut... and i hate it.
i drink too much alcohol, and eat crap on weekends.
i need to lose about 5 - 10 kgs by xmas.

Have stopped the drinks (started today actually)...
anyone know of any drinks, shakes, pills, that can kick start the shredding of massive weight loss?

I have heard awesome reports on Animal Cuts by Universal Nutruition for stripping...

tbh, youll strip weight by just eating better and cleaner (you're already half way there with the cardio your doing)... proportion your carbs, dont have carbs after 6, limited alcohol intake and soft drinks etc and itll come off... I believe that 90% of people who get on the shakes put more wieght on in the end.. ive seen countless women in the office get on the shakes for a month or two and bam 2 weeks after they finish, they get bigger...

I would also advise at the start not to just jump on short cut pills, dietertics etc as this doesnt give you any routine to keeping you weight stabile. Once you have a good diet and exercising, if your struggling to get the last of it off the look into it but remember it takes time... i think everyone gets frustrated at there physical results not happening fast enough when you see a massive unit in the gym but then you need to check yourself, concentrate and work on your own goals which unfrotunately always takes time... The secrets is... there are NO short cuts, only hard work and being strict will get you where you want...

[G-rig]

Very good advice Byza, these days a lot of people think there are magic pills and powders to take the hard work out of it when most of the time what's required is more exercise and less food on the fork.

Consistency is the key!

Supplements are good if you are doing everything else right IMO, and i think they do help to shed the last bit of fat when you are cutting etc, but not essential if your calories are right. Good getting the metabolism burning though.

[POLARBEAR666]

I think cutting is more to do with calories in vs calories out than anything else.

If I eat less I get more cut.

The only pill that ever made a difference was the now banned version of hydroxycut hardcore (the USA version not AUS version) as this had Yohimbine and some ephedrine like substances. Suffice to say that when I took these pills at lunch I found myself doing crazy bench press at 3am at 24 Hour Fitness in Hawaii. Other pills were not even close to the strength of this as a stimulant.

Here is a bit of me using the Powertec Gym.... it is easier because you don't have to control the weight forward and back, but feels harder because there is no rest point. The way the machine moves you feel tension throughout rather than just on the up stroke. My friend who benches 140kg freeweight finds it about as tough as doing 140kg on the powertec.

http://www.youtube.com/watch?v=EcVl4CB2DHU

[Paolo]

Frenchie, what do you think about GSP's rushfit exercise?

http://www.youtube.com/watch?v=wOFSxoKC7t0
theres more preview clips of the individual dvd's

the marketing seems very forced and not like him at all but from going on the website, its an 8 week course which involves 45minutes every day. It comes with a nutrition guide and calender and they also encourage to take before and after photos with all that is required being two dumbells. Seems like a gimmick but i kinda doubt it in this case. Apparently hes in the 25 most fittest people in the world and his performance against Koscheck on Sunday was outstanding.

btw check out that beasty superman punch at 19seconds!!!

[AP]

Hahah he is an animal!! Loved his fight yesterday, Josh just took a beating like george said he would give him...

[Frenchie]

Yeah nothing new there P another styled crossfit training. Which is great and effective.
GSP is a very marketable fighter, He is one of the best pound for pound fighter, now he has his workout videos ''Rushfit'' which I am sure will sell like hot cakes.

The concept is very old and has been rebranded over and over by various fighters, athletes etc.

If it gets people moving and motivated, why not - good on GSP
I'd give this rushfit a shot.

I like when he says ''after 8 weeks of rushfit you may not want to fight with me but you'll like you could'' haha
Yeah that leaping knockout punch ouch ! goodnight.

When we doing this challenge P >D

[Paolo]

Yeah nothing new there P another styled crossfit training. Which is great and effective.
GSP is a very marketable fighter, He is one of the best pound for pound fighter, now he has his workout videos ''Rushfit'' which I am sure will sell like hot cakes.

The concept is very old and has been rebranded over and over by various fighters, athletes etc.

If it gets people moving and motivated, why not - good on GSP
I'd give this rushfit a shot.

I like when he says ''after 8 weeks of rushfit you may not want to fight with me but you'll like you could'' haha
Yeah that leaping knockout punch ouch ! goodnight.

When we doing this challenge P >D

hahah i'm not at your level yet to evenhang with your fitness let alone probably this. I susd out how to purchase the set which is around 80US but they dont ship to Australia yet which is a bummer and theyre only accepting preorders and then be released on 20th. Which reminds me, next time i meet you i need to borrow those pylometrics books =)

[Frenchie]

haha come on man, I bet you are fit and most likely fitter than the Frenchman.. This year has been momentous, birth and addition of my lil man. In saying that my fitness has slipped big time, as expected but next year I plan to make a return >D
Give it time, those DVD's will be popping all over the place in no time ( I want to borrow them )
Come in past my work to pick books up ?

[Paolo]

looking forward to the return will need to have a pylo training session with you and a good workout plan set up as well. Would you be able to bring the books to the Sunday BBQ? i plan to book myself in the chiro to see how to get my feet properly alligned because i walk funny and its harder to get technique down when doing muay thai

off on another one of my martial arts tangents, i went to the gracie barra gym for a free training session for fun and i was owning them! i got the noobs in rear naked chokes, kimuras, guillotine from the top mount and even pulled rubber guard! (just didnt know what to do once i had it =S) will be checking out bulldogs gym tomorrow hmmmmmmmmmmmmmmm

[Frenchie]

For sure P - Hope next year let's me train and re gain my rhythm.
Can def do a workout with you, at least let me get some fitness back !

Books I can bring with me, just not sure on time of arrival, could be late or early ?

Chiro heh, I m going tomorow to work on my traps, been blocking me for a little while now, a little more tweaking for next year, plan is start fresh, injurie free. In your case you may even have to work with a podiatrist to help you get re aligned. Have you alwasy had that stance since little dude era ? Could be hard to change your body alignement after so many years, but def worth looking into, confident some correction is attainable.

Damn you got stop going around gyms and bullying people haha
Sounds like your grappling is up to par !

Next year big year for you P - time to test those holds in the ring >D

[Paolo]

check this monster exercises out!

http://www.youtube.com/watch?v=WuarqlkQfg0&feature=player_embedded

also read this:

Myth #1: Short bouts of high intensity anaerobic training have no carryover to longer-duration aerobic endurance.

It was once thought that training at a high intensity for short periods of time—say, 10 minutes—would build your endurance for no more than 10 minutes. That’s why old-school coaches had their fighters run for an hour every day. The strategy was, “Hey, if a guy can run for an hour, a 15-minute fight should be a breeze.” I already discussed in Myth #1 why you shouldn’t run for long periods when training for anaerobic activity.

Ironically, you can do the reverse: Intense anaerobic training will increase aerobic strength. Dr. Izumi Tabata, a Japanese researcher, performed some exciting research with regard to high-intensity metabolic training. His lab demonstrated that, if you train at a very high intensity (20 seconds of maximum effort followed by 10 seconds of rest, for four to five minutes), you will improve your aerobic as well as your anaerobic energy systems. However, building aerobic endurance alone does not carry over to anaerobic capacity. Stick to the Tabata Protocol, and you’ll kill two birds with one stone.

Myth #2: Long-distance running will build MMA endurance.

To be a successful MMA fighter, you’ve got to be powerful. Long-distance running actually drains your power because it trains your body to work for long periods at a very low intensity. This type of endurance does not carry over into a demanding fi ght where constant grappling and high-octane striking is the norm. The energy system that fuels long-drawn-out cardio sessions, aerobic metabolism, can only produce miniscule amounts of power at a time. Therefore, low-intensity aerobic training should be avoided. Have you ever seen a super strong marathon runner?

It’s the anaerobic energy systems that dominate during a fi ght. Since anaerobic means “without oxygen,” you can’t train anaerobically for a long time before taking a break. As a rule of thumb, limit your endurance training to fi ve continuous minutes before stopping. After all, an MMA fight has fi ve-minute rounds, so your training should follow suit. And if you’re training correctly with total-body, high-intensity exercises, you wouldn’t want to do more than five minutes at a time, anyway.

Myth #3: Burning more calories while exercising is always a better way to get lean.

In 1994, Dr. Angelo Tremblay’s team of researchers conducted a groundbreaking study that was published in the science journal Metabolism. They compared two energy system-training protocols. One protocol consisted of 30-45 minutes of low- to medium- intensity cardio; the other protocol was shorter, with a much higher intensity. The group that exercised longer burned more calories, but the high-intensity group lost signifi cantly more fat. In fact, when all the numbers were calculated, the high intensity group lost nine times more fat for every calorie they burned while exercising !

The reason? It appears that high-intensity training will cause you to burn more calories and fat during the hours after a workout. In other words, you shouldn’t just focus on how many calories you burn during a workout, you should also consider the kind of exercise you do during that workout. If it’s a very high-intensity session with maximum effort followed by minimal rest (Tabata Protocol), your body will crank up its metabolism, and that metabolism will remain cranked-up long after you leave the gym.

i found that very interesting. I knew that anerobic exercises such as sprints were better then aerobic exercises such as jogging or light running but that article says to just focus on anerobic because itll help with both anyway and to avoid aerobic exercises. Where i train, before my first fight they say to be able to run 15-20 laps of this massive oval, but after reading that it seems like this shouldnt be in my training regime. I usually go for a run 3-5 times around the oval near my house on the outside of the furthest lane (to get the most m's) and manage around 12 laps then i do 4 sprints on the straights but now im thinking of just working on sprints. I also read that long cardio sessions such as mine should be avoided because its taxing on your legs, knees and heel which i can feel right alot of the time so time for a switch of plan.

You back at work Frenchman? would love to do a personal session with you and try get a solid plan based on anerobic exercises, pylometrics, core and stability exercises.

[Frenchie]

Good read P you have to remember Plyometrics/Anaerobic workouts/Tabata drills/Cross fit etc are taxing on your body, high percentage of injury and require more rest hence why progression overload is an important application. This type of training is very popular and effective with most sports.
I guess for you P - you need to assimilate what you intend and require to do in a ring, so if the rounds are 3min then I would be training for 5min rounds and so on. Train sport specific.

This is how I like to train, providing I am injury free >D
I have just ordered some Rope rings, similar to the TRX straps, cheaper and old school, too much branding = too much distraction >D

- yeah love those superman/leapfrog pushups man those are bad ass ! As for those exercise in that video is def - ADVANCED

Back at work Tuesday amigo if you want to pop in pick up books or do a workout with me, let me know n advance P

[Paolo]

Good read P you have to remember Plyometrics/Anaerobic workouts/Tabata drills/Cross fit etc are taxing on your body, high percentage of injury and require more rest hence why progression overload is an important application. This type of training is very popular and effective with most sports.
I guess for you P - you need to assimilate what you intend and require to do in a ring, so if the rounds are 3min then I would be training for 5min rounds and so on. Train sport specific.

This is how I like to train, providing I am injury free >D
I have just ordered some Rope rings, similar to the TRX straps, cheaper and old school, too much branding = too much distraction >D

- yeah love those superman/leapfrog pushups man those are bad ass ! As for those exercise in that video is def - ADVANCED

Back at work Tuesday amigo if you want to pop in pick up books or do a workout with me, let me know n advance P

At the gym today after doing my back and ab exercises, i went on the treadmill and ran 17km/h for 2 minutes straight three times to simulate the 3 round intensity of my first fight but my breaks were abit too long because i was gassing out (which is what anerobics is kinda of about right? exercising 'without oxygen'?). Need to work alot more on anerobics to build my gas tank.

ill have to take you up on that offer Frenchman, expect a message sometime next week >D

[Frenchie]

Hey P, how did you pull up last time ?!?

[Paolo]

Hey P, how did you pull up last time ?!?

im pretty sure the fact that i wasnt hydrated enough before training, lack of sleep, and partying the night before the session were factors that weighed me down but you pushed me hard C! (no homo) i remember getting to the point where my head was spinning during the breaks and i was close to vomitting at one stage which i havent been before. Definitely will try find time to do it again.

One thing thou is that i couldnt do many of the exercises you showed me because my gym doesnt have the rings, or the rolling thingie majig for the core or the pull up support band. Do you have a heavy rope as well C? would like to try that but i trust youll have a good and demanding workout for me next time =P i will be hating you during it thou hehe

[Frenchie]

hehe

100% correct, not favourable variables to be training in. You did well though, hard workout but also new elements.
Helps if you have those resources, you know they are quite cheap to source and how easy are they to carry with you !

Lucky just got some BIG ass rope, will do an outdoor workout when you ready.
Best be able to do the splits now P... Keep stretching.

[Paolo]

ok after going to revolution fight night and watching my first live fights, i need to train ALOT harder. I witnessed 3 people get KO'd including one of my mates. The amateur fights were people engaging in their first fight so i wasn't really expecting technical aspects, alot of it was just straight up brawling but there were a few good fighters. Another big aspect to the muay thai fights was the clinch, both the muay thai and just straight up wrestling clinch where you could get thrown to the ground. quiet a few of the fighters had terrible cardio as well.

Sooo i need to focus on building my anerobics up which i am in the process of doing. it was terrible watching some of the guys there so tired that theyre hands weren't even up protecting themselves and they were just trying to last until the next round. I also need to work on core and stability strength so i can either throw the guy on the ground or withstand the other guy taking me there. One last thing is more of a mental thing and thats working on being aggressive and a sort of killer instinct. I noticed alot of the fights, they were kicking alot, what i didnt really see much was people closing the distance and letting the hands go free, but if it did get to that point, the other guy just clinched until the ref broke it up. i'll be working on quite a few pylometric xercises to get the most out of my strikes as well because i want to go in there with the intent to knock his ass out! a good game plan would be handy but 6minutes isnt enough time to really make it ideal

Tough road ahead but bring it on!!!!

[kao7ik]

Ive been to revolutionary fight night once and your right Paolo, fighters do gas out after the 1st round. Alot of it charge in punch/kick and then clinch. Trying to get back into MT but ive been to lazy to go. just going gym to keep in shape. Compound exercises will be really good to build core strength if you want to compete.

Speaking of Muay thai I still got my casual pass at Bulldogs gym in rydalmere but dont think im gonna use it all, if interested let me know

[MasterKevin]

Light weight!

[MarcsGTI]

Hey Guys!
Its been a while since I have touched this thread.

FIGHTNIGHT. Saturday 26th March. Weigh in from 4:15pm. Fights from 6:30pm.
Bondi Junction RSL. Both my brother and I are fighting.

My bro is fighting in a catch weight 75 - 78kg Bracket. Weighing in at 75.2kgs at the moment. Fighting someone who is currently 79kgs though losing weight for the fight so he can compete. My bro is doing the guy a favour and agreeing to fight in a catch weight.