GRcade

You get used to them quickly, I actually find them good for ab development too.

Let us know how you get on BTB, or if you make any changes to the routine over time; interested to see how you find it.

How do you plan to do those Cora, a four day split I take it? Are you training for strength with so many low rep lifts?

The big omission I see is a lack of deadlifts on back day.

It's not a lack of deadlifts, I just forgot to add them to the post.

It's a four day split, aye. The plan is to switch between low rep/heavy weight and high rep/low weight in alternating weeks but until I'm a bit stronger I want to focus more on strength. Get back to where I was in June, and then move on from there.

I'll update that with what I'm lifting in a month or two when I'm at a respectable weight for everything.

Sounds like a good idea to me, I always found a good base strength massively helped if you then choose to go down a more bodybuilding route too.

Routine looks good to me, covers all the lifts I'd want. Possibility to chuck in some chin ups to further aid bicep development I guess.

Gonna be more specific with my goals and go for month to month before I go travelling in Europe during the summer. Format is 1RM (ish) squat/bench/deadlift so I currently sit at about 150/100/210

February 1st: 155/102.5/220

March 1st: 160/105/225

April 1st: 165/107.5/230

May 1st: 170/110/235

June 1st: 175/112.5/240

July 1st: 180/115/245

DOMS after the Christmas break I can barely lift my arms above shoulder level

Well you need some sugars, no?

Progress pictures; think I'll take them at the end of each quarter and compare them(regardless of whether they look better or worse). This is where I am as of Monday.



There's a lot of work to be done there I think, in order to shift the muffin top. My only goal for 2016 really is to make the spare tyre go away - everything else will come after that I think.

Looking very trim there anyway. Although your nipples are disturbingly erect, I assume it was cold

Everyone should watch Trust Me, I'm a Doctor on iPlayer. It's all about Protein (drinks and supplements), energy drinks, and exercise - very interesting stuff.

Rocsteady wrote:Looking very trim there anyway. Although your nipples are disturbingly erect, I assume it was cold

No, they're like that al the time.

Rocsteady wrote:http://grcade.co.uk/t:the-new-fitness-amp-martial-arts-thread?f=7

Give it a month then you're set.

Goal for 2016 - Dont die. That counts right?

How's the week going chaps?

Smashed getting back into the routine last week and feel so much better for it - had the weekend off as per usual and had the first run of 2016 tonight as it's the Reading half in 12 weeks or so. Can't believe how easy I found the 10k after a while off. Honestly felt like I could've done another 10k tonight - got totally in my groove which was unexpected first run back of the New Year!

I've been doing fairly well. Did Parkrun on Saturday (in 28 minutes it's been a while) and then an hour later a full session at the gym. Today I had a 30 minute PT boxing session and tomorrow I'm going to a group boxing session after work.

Still eating badly but I'm off the booze for now (was drinking every day) which is helping a huge amount.

gooseberry fool, was pulling 50kg deadlifts and could really feel it in my shoulder. Need to get a physio appointment sorted.

Didn't manager to get to the gym over the weekend annoyingly so got to try and make sure I do more this week. Planning on Tuesday, Thursday, Saturday and Sunday.

Rocsteady do you think the plan you posted the other week would work on a 4 day split compared to the 3/5? Or best way to do it?

First day back to the gym since I was dumped. Lost 4kg in a week and haven't been eating properly at all. Smashed out 10 reps at 180kg on the deadlift. Amazing what frustration can do for ya.

BTB wrote:Didn't manager to get to the gym over the weekend annoyingly so got to try and make sure I do more this week. Planning on Tuesday, Thursday, Saturday and Sunday.

Rocsteady do you think the plan you posted the other week would work on a 4 day split compared to the 3/5? Or best way to do it?

Sure, move Tuesday's front squats to your second day, so alongside all the upper body stuff on Thursday for you. Add cardio onto that day if you feel up to it. Make sure you sleep and eat well so that you're rested by Saturday.

Also, make sure you have a deload week every fourth week. Absolutely vital on such a heavy going routine.

Cool, cheers! I think 4 times a week is most doable for me. Doing five days a week consistently would be difficult.

Okay so I got a plan made up at the gym. Please don't laugh at how pathetic it is.

5 min warm up - standard

40kg back squats - 3 sets of 10 reps
40kg dead lifts - 3 sets of 10 reps
12kg barbell bench press - 3 sets of 10 reps
10kg barbell shoulder press - 3 sets of 10 reps
31kg low row - 3 sets of 10 reps

followed by 15 minuets of interval training on the treadmill.

The guy said I should do this for the first few weeks so that I get used to the training, and more importantly the form and technique of using the free weights.

Is this a good place to start? and what should I be aiming for?

I find that my shoulders or wrists hurt too much when attempting front squats. Once you get to heavier weights it is excruciating, even if your legs can comfortably manage.