Fitness & Martial Arts Thread

[Hawky]

Two a day routines are quite common in gymnastics, and can be really good with other types of training, but most people usually can't be arsed or don't have the time.

Gj on the progress Corazon.

[False]

Gz Cora.

Im up to 74.4 now, my highest ever. Squat up to 87.5, DL at 105, bench I dont speak about - but Im getting better. Feels good!

Suck a gooseberry fool, to quote Falsey

At last, a legacy

[Fatal Exception]

Might have to sign up for the 'body pump' class. God damn

[<]:^D]

i finally got my bench over 100 and ended up doing 5 reps

[Fatal Exception]

I need to shake up my routine to get my bench up, trying to figure out what to do. Switching to a 5X5 should get the weight nice and high and I'll need to figure out how to split it up. Leg Day, Chest Day etc... or just two workouts?

[<]:^D]

my bench went up when i added a second day of benching to my routine.

day 1: normal bench/wide grip bench/back work
day 2: close grip bench/close grip touch and go/pushdowns/back work

bench pressing seems to just be a case of putting your bodyweight up and increasing volume - as long as your technique is sound.

[Hawky]

Anyone done a bleep test recently? Did it today for the first time since school although the distance was a couple of meters too long. Got 10.3 which was alright considering I never do cardio. Legs were on fire by the end mind after squatting on Monday. I bet Pete has rekd it.

[gamerforever]

Woke up in pain two days after my first resistance workout - pain on my upper left back! Probably because i didn't stretch after my workout right? Its taken a while to go and i feel like im starting again at the gym!

Being an all or nothing type of person isn't too good! Should i warm up beforehand? I jog for ten minutes before hitting the machines and doing other resistance exercises.

[False]

Were you working your back?

Its normal to get sore when you are first starting as you are activating places you have up till now neglected. So long as you arent in agony.

[Mini E]

This should never be on anything but page 1 of the forum!

My new HIIT sessions are brutal but give such an incredible buzz. Doing a lot more ab work too. My metabolism is fast anyway as I've been gymming 5 days a week for a couple of years now, but really noticing the difference with HIIT. Got back from the gym at 12:30pm the other day, ate a good-sized portion of leftover pasta bake at 1pm and was absolutely ravenous again by 3pm. It's incredible


Also, today I fitted into 32 inch waist jeans for the first time since I was around 15! Bloody happy days!

[Fatal Exception]

What's the recovery like for HIIT? Could I do it in my rest days in between free weights or will it strawberry float me up? I really want to get rid of the last bit of belly fat.

[Mini E]

My morning HIIT is:

Rowing erg: 500m normal speed, 250m maximal, 100m slow recovery - x 8

60 Russian twists (4x15)
60 flutter kicks (4x15 counting 1, 1,2,3, 2, 1,2,3, 3 1,2,3 etc)
60 crunches with a twist (4x15)
28 weighted crunches (using a machine) (4x7 @ 47.5kg).

In the "rest" breaks between sets you're constantly skipping. I do 30 skips between sets.

[Hawky]

If you want to incorporate HIIT into your training days FE you could look at doing something like Tabata Intervals which don't take up a lot of time but are strawberry floating hard, that way you can still have your rest days as normal.

[Corazon de Leon]

Not sure what it comes under, might be HIIT and I dunno what most of the exercises are called, but I do a circuits set of the following:

30x push ups
30x sit ups
30sec plank
30sec side planks
30x cycling
30x horrific ab related exercise w/ legs in the air
30x sit ups with legs in the air
6x 10kg curls (each arm)
30x step ups (each foot)
30x scissor jumps onto a box
30x calf bounce on each foot

200m sprint

x3

Then a 400m sprint at the end.

A friend who's a runner devised it with his coach a few years back to improve his times and a few of us do it now for fitness. Hurts like hell but I've only been back doing it three weeks and feel fitter already.

[gamerforever]

Were you working your back?

Its normal to get sore when you are first starting as you are activating places you have up till now neglected. So long as you arent in agony.

Yep i did, but it was one particular area that was painful. I found it hard to sleepover for a few days. I haven't been back to the gym since hurting myself and it is weird it came on 2 days after my workout. The pt suggested i focus on resistance and machines for now and keep my diet in check to build the larger muscle groups.

Will start again tomorrow with some cardio and build up. It is frustrating, but a lesson i guess!

[BTB]

Got into using my fitness pal again and my target is 2800 calories a day, was quite difficult on some days but managed to hit it almost every day last week (average was just over 2800). Will try and see if i can do a month of hitting that target adn see how my weight/physique changes.

Although it was saying 50% carbs, 30% fat and 20% protein in the breakdown of my diet, is that normal? I thought protein would have been the 30% and fat 20%, or is that just the easiest way to gain weight?

Making some steady progress on my lifts since changing to the push/pull routine on both my size and strength, which is always nice.

[Rocsteady]

Right I need a hand from y'all to try design a program that I'm going to be able to complete.

It's been 4 months now since I've not touched a weight thanks to my wrists and they haven't really improved at all during that time despite seeing multiple physios and doing small strengthening exercises for them each day.

Now that the summer's approaching and my blood levels and gooseberry fool are getting back to normal I'm going to head back to the gym in less than a fortnight. I need lifts that I'm going to be able to perform with minimal wrist strain.

Legs are obviously nicely covered, I'm going to be pretty weak when I get back in so won't be lifting enough on things like squats to need to utilise my wrists in any meaningful way.

Pull up and chin ups are out, don't want to risk deadlifts or bent over rows. One arm bent over rows should be possible. Other back exercises?

Biceps are covered, hammer curls never exacerbate the problem. Triceps are a major problem; rope pushdowns and tricep dips are complete killers. Possibly skullcrushers could work.

Chest is another major sticking point. Dips are completely out. Was thinking a GVT style program for bench - but very light, with strong wrist straps on. There anything folk can think of that would be good for chest without strawberry floating my wrists?

What do people do for abs? Not those weird ones with ropes please, I go alone. Traditionally I found hanging leg raises were absolute bad boys for them but I won't be able to use arm strength to hold myself up.

Help me out fitness lads of Grcade!

[Dual]

Might be easier to say what you can do lmao

Have u actually been to the doctor for your wrists?

[CuriousOyster]

What about cable pullovers for chest?can still get a good stretch on a low weight and don't think would strain wrists too much. Chest machines could be good to avoid using wrists like a pec Dec.

Could do the same for triceps pulldown with one hand using same handle for pull over?

[Mini E]

What do people do for abs? Not those weird ones with ropes please, I go alone. Traditionally I found hanging leg raises were absolute bad boys for them but I won't be able to use arm strength to hold myself up.
Help me out fitness lads of Grcade!

Crunches/Russian Twists/Situps/Flutter Kicks/machine supported weighted crunches?