In memory of Boom.
I've stopped lifting until my piriformis syndrome subsides. I'm looking at some sort of cut but mainly cutting shit out from my diet. I realise I'll lose muscle but desperate to lose my gut.
I'll throw in some cardio so looking for some routine to follow.
Squats and deadlifts for me this evening after going a(nother) few weeks without, which means I'll struggle at football tomorrow at best, at worst barely be able to walk.
I'm still not exceeding 100kg (for reps) on either exercise, but then I'm not really planning to either.
I've started doing this thing where I try and hit 10 reps over a number of sets of what (for me) is a heavy weight.
I did 3,3,2,2 on 160kg deadlift on Saturday morning which justified the snacking, napping and general lazing the rest of my weekend involved.
What do you weigh AD?
I find lifting immensely boring, need to find a good alternative. Running next to Gurkha's has made me feel like shit too, they're like machines.
What's wrong with those weights then? Are you doing slow controlled reps x 24?Originally Posted by AD
Any big lifters here have any experience with the Keto diet? High fat, high protein?
Boom and possibly @Foe? @TG knows shit about that as well.
Afraid I can't help. I've paid such little attention to my diet. I also snack ferociously.
I tried it for a few months once. It didn't seem any more effective than other diets, and I had no energy ever (so then your strength evaporates in the gym).
Hmm, will knock that on the head then, lack of energy is something I'd rather not have. Starting to plateau currently and the only radical change I can think of could be diet but I haven't really had a strict diet for years, just followed the basics and gone from there.
What sort of routine are you doing and what plateaus are you meeting?
There are plenty of ways to break through plateaus, predominantly with routine changes; I would say diet will play a fairly insignificant part dependent on the above.
I'm back into a modified 5x5 routine after not being able to commit to Madcow over the past 6 weeks due to travelling for work (including India for a week, where I managed to not shit myself senseless).
Figured I'll simply do the following routine until I get to a 160kg 5x5 squat, then switch back to conventional Madcow (all % worked out against my estimated '5 rep max'):
Monday
Squat
1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%
Flat Bench
1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%
Pendlay Row
1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%
Wednesday
Squat
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
5x5 @ Monday + 2.5kg
Incline Bench
1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%
Deadlift
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
1x5 @ 95%
Friday
Squat
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
5x5 @ Wednesday + 2.5kg
Flat Bench
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
5x5 @ Wednesday + 2.5kg
Pendlay Row
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
5x5 @ Monday + 2.5kg
It's a rapid increase, but unless my body decides to not bother co-operating out of sheer stubbornness, it shouldn't be a problem.
Before my travels, I hit a 230kg x 1 deadlift (my squat remained at 190kg x 3 as I decided to reduce the reps); I'm now humbled at struggling with a 5x5 140kg squat and 1x5 170kg deadlift.
Related note: DOMS in my bum is off the heezy.
Rowing is sick for your body, right?
I went to the gym with the old man and my cousin tonight. He's in ridiculous shape for a fifty-four year old, to the point where he's revered by all the twats at David Lloyd. He isn't particularly strong, but why did I get the fat genes from my mother's family?
Yep, its very good for you. I will be doing that today at lunch, my cardio has been shit the last week.
Cool, I'm pretty invested in rowing at the moment. Doing some HIIT with it to give myself the extra wham.
Try doing 500m then rest for 30 seconds and 500m and rest. Do it three times, it fucks you up. Each time try and beat your last time.
The good thing about rowing is that it works different muscle groups at the same time. Considering keeping my gym membership (I work out at home) just for the rowers.
Unrelated, but this site: https://www.fitnessblender.com/videos is really good for instructor videos. I've used a few of the core ones, and a resistance band one too.
I'll be honest, I like it because I can zone out and listen to music/podcasts more than I find I can with other cardio based stuff.
Why do you work out at home, btw?
I use Bodybuilding.com, they have some good workout plans. The resistance band is a good idea, I have one too at home. Helps with stretching and stabilising.
I'd rather just work out whenever I want than have to make the trip to the gym. I also don't enjoy the gym atmosphere that much. It's not a massive deal, but I'm more relaxed at home. They also play loud music, and I like my own music.
I don't have a full home gym or anything. I have kettlebells, a bike and an exercise ball.
Thats good enough to do what you need to do. Still can do a good HIIT training workout from home.
Yeah I'm very happy with it. No need for much else.
I like to do a lot of core work, which handily you don't need any equipment for.
I've started doing 30 minutes on a stationary bike until my leg/bum gets better. Intervals one day followed the next day by a straight medium resistance cycle.
Not sure what I want to achieve here really, but I burned 400 calories today. On the other hand I've not sweated that much in ages. Might do this for a month and strip some fat then start lifting again.
Whenever I cycle on the trainer I need a massive fan in front of me. The amount of sweat coming out of my body could drown the entire block.
I'm your biggest fan.
Been really lazy lately whilst my flat mate / training partner has been away.
Went today and did chest and managed to exhaust myself. Had to retreat to the toilet until I felt human again and the room stopped spinning. So much sweat.
45 minutes at various resistances today. 500cals burned apparently. Enjoying this. Want to really lose my belly.
Punch bags for a work out? Any good?
You need to have wrists for that mate.
Very, and don't be put off by the idea that you can't dance around them like a twat. You're not actually boxing. Just whack it until you're tired.
Aye, I was planning on just laying into it till I'm tired rather than dancing. Had looked at workouts using them and they all seemed to have dancing around it as part of it so was wondering if just whacking it would be enough. Seems like it could be fun and a decent alternative to going out running now it's getting dark quite early.
Working the bags is quite anaerobic, not the best substitute for running if you're looking for better endurance. Unless you dance around it, then it becomes a bit aerobic. Still lots of fun. Complement it with some rope jumping and you'll be good to go.
I don't really care about endurance that much, just losing some flab.
Jumping rope is a monster calorie burner, go for that. Also punch the bags.
I can't 'jump rope' (it's called skipping).
Learn then.
I knock the heavy bag about (said Magic) with quick tyre/hammer work in between.
Where do you even find a punching bag? Do they have them in gyms?
Tyre/hammer work. Is that you just smacking a tyre with a sledgehammer?
Yeah. Although I was thinking of buying my own as they don't seem too expensive.
Cardio room was chocker this morning, bit annoying as I enjoy a run as part of my workout. Ended up doing a circuit around the weights room instead, here's a question though, is it better to do more reps at a lower weight or less reps at a higher weight?
Anyone else imaging Boyd noncing around a punching bag slapping it with his trilby hat on and some pumps?
Don't really have much of an aim to be honest, originally it was pure football fitness so I could come in at January/next pre-season and not be way behind my peers like previous years, but I figure I might as well get into weights more than I have in the past, where I've just gone with mates.
Mine's always been pretty similar to what I'm benching. Somewhere around 90 at the moment for both (5x5).
Do you have a place to hang it from? The ones that stand on the floor are dogshit.
Benny if your goal is to get big then lift lift lift. If it's to get ripped I believe you have to combine some medium lifting with suitable cardio. Main point is diet in both though.
Yeah. How heavy would it need to be? I'm worried the cheaper ones might be too light.
I don't own a trilby. If either of us was more likely to have a hat, it's you and the hat is a fedora.
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