The New Fitness & Martial Arts Thread

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Fri Jan 15, 2016 12:28 am

obloblo youre doing them wrong if that's happening matey

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by CuriousOyster » Fri Jan 15, 2016 9:52 am

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

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?


Definitely a good starting point for most of the core 'big' exercises. Aye I would agree with the form part as well, crucial, especially for stuff like deadlifts where you can easily hurt your back if you do it wrong and save you rocking all over the place when doing both bench presses.

If not sure about form, youtube it, so many good videos out there, use them all the time.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by That's not a growth » Fri Jan 15, 2016 3:52 pm

Week 2 complete for me and at a good level, my back is doing good, my cardio is getting better by the day and I'm going to start increasing my weights in week 3 for some of my lifts. At the moment my priority is my running since I have 3 runs in spring, so while I'm going to increase weight it'll be slower than before, and I'm not tracking my weight for a few months since I don't intend to restrict my eating too much. My trousers are getting looser, though, which is nice, but I don't see this tend going too far with how large my post training meals are right now.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Kezzer » Fri Jan 15, 2016 3:55 pm

Day 1 of doing a proper work out, the other day I only got the plan but didn't have enough time to do all sets etc..

My god, I am going to be dead tomorrow.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Oblomov Boblomov » Fri Jan 15, 2016 6:09 pm

<]:^D wrote:obloblo youre doing them wrong if that's happening matey

Where do you rest the bar? It is just the weight of the bar causing the pain, because there isn't a suitable area to rest it, unlike in a back squat where there is.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by False » Fri Jan 15, 2016 7:01 pm

My problem with front squats is the weight over my chest just causes me to get completely gassed in no time at all.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Fri Jan 15, 2016 10:42 pm

Oblomov Boblomov wrote:
<]:^D wrote:obloblo youre doing them wrong if that's happening matey

Where do you rest the bar? It is just the weight of the bar causing the pain, because there isn't a suitable area to rest it, unlike in a back squat where there is.


i do the cross method, with the bar resting behind my front delts. ive done up to 140kg with this no pain, here's 120 from a few months ago:


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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Fri Jan 15, 2016 10:45 pm

Falsey wrote:My problem with front squats is the weight over my chest just causes me to get completely gassed in no time at all.


make sure you pull your head and neck backwards otherwise the bar can choke you out :lol:

p.s. here' Dan Green destroying a 300kg front squat:

https://www.facebook.com/DanGreenRawPowerlifter/videos/vb.610169002334986/1015586005126615/?type=2&theater

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by False » Fri Jan 15, 2016 11:08 pm

Yeah its not pressure on my neck, it just pushes down on my chest and I get out of breath before I can get to 10 strong reps

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rocsteady » Sat Jan 16, 2016 12:02 am

Went to the doctor earlier and he reckons I've torn the ligaments in my shoulder. Getting good at this, first both my wrists and now this. Unfortunately there's no way to wrap my shoulder and work through the pain as there was my wrists so looks like it's going to be at least a couple of months of absolutely no upper body work. Hopefully manage to fit in a scan and a physio appointment before I leave Brussels to make sure but it isn't sounding great at all. Absolutely gutted.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by That's not a growth » Sat Jan 16, 2016 8:16 am

gooseberry fool mate, that's gutting. Sorry to hear it.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Sat Jan 16, 2016 10:56 am

that sucks ian - nothing worse than feeling good but having a really debilitating injury.

i've had AC joint pain since November 21st; got physio appointment on Monday im hoping for a scan as it isnt feeling good.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Sat Jan 16, 2016 12:00 pm

sorry Pete what's your op for?

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Sat Jan 16, 2016 3:27 pm

sucks :(

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Mini E » Sun Jan 17, 2016 11:33 am

Did my first ten miler of the year today - that was one of the strongest runs I've ever done I think. Time wasn't spectacular by any means (1:25:18) but that's mainly due to me purposefully pacing the first 5k as wasn't sure how I was going to get on due to Friday's alcohol consumption and subsequent junk food to recover yesterday. Every km between 5 and 16 was faster than the one before and the final km was a really strong sprint - I found an extra gear which was unexpected. If I had the time/had made the decision I'm fairly sure I could've comfortably done the half marathon distance this morning that I was doing before Christmas. Yay for most of the damage from the unhealthy Christmas break being undone again :) - HIIT stuff Mon-Fri is going well too :mrgreen: PB for my rowing HIIT on Weds.

I felt like the thread needed a positive post after all these horrible injury posts :( Get well soon everyone :(

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by That's not a growth » Mon Jan 18, 2016 10:54 am

Went trampolining yesterday for my brother's birthday where you could bounce off the walls and do flips into a foam pit. I'm exhausted today and my back between my shoulder blades is aching as is my right ass cheek. Great fun, though.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rubix » Mon Jan 18, 2016 10:12 pm

2016 Goals huh

I want to started running again *Check*
I want a flatter stomach *New Routine in place*
Slightly bigger arms
Remain the same weight but reduce Body Fat to 16%

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Tue Jan 19, 2016 12:10 am

got my training back on track after Christmas:

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Hawky » Thu Jan 21, 2016 11:34 am

Never seen one of those bars before, what's the purpose/benefit of using it?

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Thu Jan 21, 2016 3:21 pm

it shifts the centre of gravity higher/towards the front so you use more upper back when squatting, but im mainly using it because my AC joint is messed up which means i cant hold a high/low bar squat or front squat without pain :(


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