GRcade

blackoutHERO wrote:Last week:

170x4
195x2
220x2
170x12

180x4
200x2
225x2
180x8

Only did the 8 at 180 back off set cause I was goosed from the double.

Andrew Mills wrote:Well, it's been a while. But here's an update:

1 Year ago:

[img]http://www.samus.co.uk/temp/day1-17-01-15.jpg[/img]

Yesterday:

[img]http://www.samus.co.uk/temp/1yr-on-2.jpg[/img]

I do PT every Monday, I 'run' a T-25 class 4 days a week at work now (Tue - Fri) and usually have 2 - 4 others join in from work.

I also do weights at the gym 3x a week (Mon/Wed/Fri) and changed my diet (see below):

[img]http://www.samus.co.uk/temp/diet.jpg[/img]

I've put on 1 stone of solid muscle, my arms are getting stuck in some t-shirts now and I'm now almost hypertrophy benching my own bodyweight.

Suffice to say I'm a LOT fitter than I used to be.

I'm off on holiday with the family to Dubai soon, so really putting in the effort for the best beachbody I can muster.

Have barely played any games in the last 6 months, but I think I *really* needed the break from them. Roll on new house and garage gym building time!

Impressive transformation. You look good (no homo).

One question though: how do you write gamer guides if you don't actually play games?

Brerlappin wrote:That's an awesome bit Brogress Andrew!! Especially well done on the diet. That's the hardest part I find

Brogress??

I did my first 10k of the year on Saturday. It wasn't meant to be, I was supposed to do one a month ago, but I was too ill to do it, on the tail end of having to take a whole week off work. I ended up missing out on the gym for over 3 weeks while I recovered.

It was actually 11.5k, and I did it in about 1 hour 23 mins, which was 2 mins slower than last year, and I'm really gutted about that. I just found it so difficult. It was a trail run, and it a been a wet week last week, so the fields were boggy and there's a very steep hill (Here is a pick of the elevation)

which was basically large wet cobbles. I had a stitch from about the 4th km, and on the way down the hill my knees and ankles felt like gravel, and I was over taken loads. I ended up coming 202 out of over 500.

People have said I should be happy I did it, but I knew I could do it, I did it last year with less training, and I specifically wanted to train with this race in mind.

My thinking is I haven't pushed my sessions hard enough. I certainly go enough, most of the time going at least 5 days a week to the gym, always slowly increasing difficulty. I guess I wasn't aggressive enough with this, and that my training wasn't varied enough.

I'm just really frustrated, I put a lot of time into my training and it feels like it wasn't worth it. I need to figure out a routine that'll help me get better. It helps to vent, and I have an idea of what I'm going to do. Aim towards next year, I guess.

Tried preworkout for the first time today

Seemed to make a difference early on. I managed a 110kg barbell squad X5, X5, X4, X4 which is better than last week. Same reps numbers for deadlift (straight after) @ 150kg. One side effect seems to be neon piss. I've never seen piss so orange.

And cheers ber.

Edit: lol @ ber

jamcc wrote:Impressive transformation. You look good (no homo).

One question though: how do you write gamer guides if you don't actually play games?

I don't write game guides anymore. I'm a technical author for a software company now. Best pay and working environment I've ever had. I do plan on writing a selection of physical game guides for my top 10 fave games ever, but they'll be my 'swan song' of game guides.

My dipping belt arrived the other day and i used for the first time today. Only did 2.5kg when doing chin ups but felt good.

Doing bench press and my left forearm (nearer the elbow than the wrist) was in a bit of pain when at the top of the rep. Changed from the bench to the machine to see if it was my form, but still a bit sore. Has anyone had this before/know what it could be?

inside or outside your elbow?

Inside. If I look at my palm facing up it would be low on the right of the forearm.

could be lateral epicondylitis, or bicep tendinitis. try compression and ease off the bench for a few weeks.

Thanks, I'll look those up and will see if they sound right! Annoying as I had been making good progress in the last few weeks

Anyone got any suggestions for a good beginner weights routine? I haven't been to the gym for weight training for at least 6 years but looking to get into shape before going away. Basically have got 4 months-I'll be playing football and squash 2-3 times a week so pretty covered for cardio but was planning to go to the gym 3 times on top.

Looking for accessible, I'm not looking to do anything crazy just build a bit of muscle and core fitness.

Cheers guys!

On my phone but 'starting strength' is perfect for your needs. Really basic and fits in with 3 days a week and cardio on top. Gives you great core strength.

+1 for starting strength

1 week post-op after torn ACL and torn cartilage repair last week. Bored as strawberry float already hating life. Going to go back to train tomorrow; dat upper body month.

Hope the recovery goes well, mate.

Squat up to 115kg for 5 reps
Deadlift up to 160kg. Damn that was hard. Normally if I go up a weight I manage 5, then 4, then 3 then 3. This time I managed 5, then 4 then 1. My muscles just 'stopped'. I lowered to 150 and knocked out another two sets though.

Gotta get up to 4 plates!

Yeah balancing combat sports and the gym is really difficult; I ended up sacrificing a lot of boxing due to favouring weightlifting.

Managed to work up to 115kg on deadlift for 2 sets of 3 yesterday, which I think is the heaviest i've done, attempted a 1RM of 120kg but didn't manage it. Felt good though as I hadn't made much progress on deadlift recently. Probably should have gone for 117.5kg instead.

But if I manage 120kg then I wouldn't be too far off 2x bodyweight! I'm only 65kg though so that probably helps...

Also managed to up my front squat to 55kg today. Not huge amounts but progress is progress