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abcd wrote:Hi everyone.

Haven't posted in a while, but keeping on top of my fitness.

After having tonnes of mental setbacks over the last two years, I've managed to maintain gym activity and would be lost without it.

I go for strength at the gym and not so much hypertrophy. Although visible gains are noticeable.

I tend to do 3 sets with 4-6 reps for each heavy load. I'm currently hitting;

185kg deadlift
140kg squat
55kg shoulder press
105kg bench press

I'm pleased with how it's going and I've not had any injuries from weight lifting in quite a while now.

This is my deadlift;

This is picture of my progress so far;

I'm 41 years old and used to be fairly overweight. But I turned it around. I had to make a difference to my physical and mental health because I was putting too much pressure on my body. I've got a good programme at the gym and I don't go crazy with bad food. You know what isn't and is healthy.

I'm glad you're in a better place, ABCD.

A better deadlift technique: https://youtu.be/wYREQkVtvEc?t=194

Common mistakes: https://www.youtube.com/watch?v=NYN3UGCYisk

Thanks for that.

I think I recognise from the tips video where I'm going wrong.

Holy gooseberry fool, great job man but please, please lower your dl weight by a good 30/40kg while perfecting the technique. I broke my back on deadlifts and my form was a hell of a lot better than that. Bend your knees!

abcd wrote:Thanks for that.

I think I recognise from the tips video where I'm going wrong.

You’re going wrong before you even begin, bizarrely. Most people start rounding their backs while lifting, but you hold your starting position (which is reasonable but maybe hips too high) for a good while and then before putting any power to the bar, round your back completely and lift it.

You look great though. And very strong despite the DL issue. Well done.

Looking good abcd :datass:

I've felt inspired lately to try and get back into a decent routine with weights, fitness, and diet. I used to be in decent shape, but that's slipped a bit. The gyms near me are all tiny, and expensive as strawberry float, so that puts me off going to them. Trouble is, at home I don't have heavy enough weights or all of the equipment to do what I need. There's a gym at work, but it's a bit limited, and going before or after work doesn't really fit with my daily routine. Need to find a way though. Diet wise I'm fairly good I think, but can do with some tweaking. Currently I'm 6'3" and 15 stone/95kg/210lbs. Happy with that, maybe need to put on a bit more muscle and lost a bit of fat. Fitness is the main priority I think. Looking forward to getting back into shape :toot:

Tumbleweed emoji.

Everyone back on a regular gym schedule?

I got back to bench pressing 100kg a few months ago which isn't something I can remember doing at any stage from March 2020 onwards.

I've also pretty much done 10,000 steps / 5 miles of walking every single day since 1st December 2020 (WFH without getting any walking done is virtually guaranteed to pile on the weight) which I'm pretty pleased with!

Nice! Excellent work on the 10k steps everyday, in the first lockdown when everything was shut I did a lot more running but since the gyms have opened again that has dropped off quite a bit and if I'm honest there are a lot of days I don't walk very far at all when WFH.

I'm still going to the gym regularly (although now in the office a couple of days a week it is a bit more of a struggle to fit the sessions in than it was when WFH all the time!), my bench has improved recently but feel like I haven't made progress with squats in forever.

3x5 100kg bench press. :toot:

Been a long while since I managed that!

Grumpy David wrote:3x5 100kg bench press.

Been a long while since I managed that!

Beast.

strawberry float knows where I'd be at these days. I think I'd do well to bench anything over 80kg for 5 reps.

I was dicking around with 6 reps at 90kg yesterday, think I'd prob only manage 1 at 100kg just now. Great job!

Experimenting with a new lifestyle where I wake up early to do something productive before my day would normally begin.

Today was a 6am alarm to go for a run. It won't always be exercise, but it would be great if I could get, say, three sessions in per week. The main problem is I'll have to get up earlier if I want to go to the gym (on a weekday, anyway) and I'll need to keep things consistent, so the 6am alarm may need to move forward to 5.30am :dread:

.

Let's see how long I can keep this up...

Oblomov Boblomov wrote:Experimenting with a new lifestyle where I wake up early to do something productive before my day would normally begin.

Today was a 6am alarm to go for a run. It won't always be exercise, but it would be great if I could get, say, three sessions in per week. The main problem is I'll have to get up earlier if I want to go to the gym (on a weekday, anyway) and I'll need to keep things consistent, so the 6am alarm may need to move forward to 5.30am .

Let's see how long I can keep this up...

I usually go to the gym in the mornings before work, which has been significantly easier whilst WFH. A while back I used to get up and commute to the gym near the office before work, which I think meant getting up around 5.45 :dread:

. It was thought to start but once in the routine it was ok, just always quite easy for the routine to be disrupted.

Also it is so much easier in the summer months... the motivation was really lacking once the clocks went back. So make the most of the light mornings whilst you can!

BTB wrote:
Oblomov Boblomov wrote:Experimenting with a new lifestyle where I wake up early to do something productive before my day would normally begin.

Today was a 6am alarm to go for a run. It won't always be exercise, but it would be great if I could get, say, three sessions in per week. The main problem is I'll have to get up earlier if I want to go to the gym (on a weekday, anyway) and I'll need to keep things consistent, so the 6am alarm may need to move forward to 5.30am .

Let's see how long I can keep this up...

I usually go to the gym in the mornings before work, which has been significantly easier whilst WFH. A while back I used to get up and commute to the gym near the office before work, which I think meant getting up around 5.45 . It was thought to start but once in the routine it was ok, just always quite easy for the routine to be disrupted.

Also it is so much easier in the summer months... the motivation was really lacking once the clocks went back. So make the most of the light mornings whilst you can!

Very very early days yet but for the time being I'm in a "why on earth didn't I think of this before" phase. I was up at 5.30 this morning and so far I am loving it. The feeling of being productive in the morning before the 'proper' day has begun is enormously fulfilling, and falling asleep so easily at night does wonders for general well-being.

The only difficulty is my little lad, who is still only 10 months old so occasionally needs attention during the night. But once I've forced myself out of bed, drank some water and got moving I quickly feel energised and motivated.

Wait... you're doing all this with a 10 month old?? :shock:

Kudos to you! Putting me to shame as I snoozed my alarm and slept in this morning :lol:

I've been going to the gym for years and tbh not getting much improvement at all.
I find it difficult training as I'm not very good at sticking to a programme and 9/10 I am not 100% in the correct form.
Also my sleeping routine and eating isn't that good either.

So I had a free trial PT session today and noticed how good it was for me.

I'm thinking that all I need to do is sign up to it for 8-12 weeks and that should be enough for me to gain the knowledge I need so that I know exactly what I am doing at the gym and not just waste my time there.
It's £480 a month for two sessions a week or £600 for 3 sessions a week. Expensive I think but worth it as it's only a short term expense for long term benefits.

What do you all reckon?

Christ I'm in the wrong job if a PT can get away with charging that. :lol:

Join me at the gym instead, I'll charge you half. Win-win. :toot:

Holy gooseberry fool that's a lot of money. Are you a Hollywood actor by any chance?

On one hand you've said that you're not very good at sticking to a programme, and on the other hand, a PT instructor will write a program for you that you'll need to stick too.

Prove to yourself that you can stick to a program for 8-12 weeks before splashing the huge amounts of cash.

What the strawberry float? Your problems are as follows:

No:1 Final Fantasy Fan wrote:I find it difficult training as I'm not very good at sticking to a programme and 9/10 I am not 100% in the correct form.

You can study correct form and programmes for free on YouTube. People that actually work out on this message board, i.e. Grumpy David, could almost certainly steer you in the right direction.

No:1 Final Fantasy Fan wrote:Also my sleeping routine isn't that good either.

A personal trainer is not going to be able to help you sleep, that is squarely on you and your level of motivation.

No:1 Final Fantasy Fan wrote:my eating isn't that good either.

If your problem is knowledge, you have the entire internet at your fingertips. That is a far better resource than a PT. If you are eating too much junk, I refer you back to that is squarely on you and your level of motivation.

Grumpy David wrote:Christ I'm in the wrong job if a PT can get away with charging that.

Join me at the gym instead, I'll charge you half. Win-win.

So yeah it works out at either £50 or £60 per session. Not £480 for 2 and £600 for 3 in case you misread my post?
I guess places like pure gym charges £35 a session but since I'm at a premium gym they charge more because the PTs have to pay the gym £1000 a month to use the gym.

Are you in London Grumpy Dave?

Drumstick wrote:What the strawberry float? Your problems are as follows:

No:1 Final Fantasy Fan wrote:I find it difficult training as I'm not very good at sticking to a programme and 9/10 I am not 100% in the correct form.

You can study correct form and programmes for free on YouTube. People that actually work out on this message board, i.e. Grumpy David, could almost certainly steer you in the right direction.

No:1 Final Fantasy Fan wrote:Also my sleeping routine isn't that good either.

A personal trainer is not going to be able to help you sleep, that is squarely on you and your level of motivation.

No:1 Final Fantasy Fan wrote:my eating isn't that good either.

If your problem is knowledge, you have the entire internet at your fingertips. That is a far better resource than a PT. If you are eating too much junk, I refer you back to that is squarely on you and your level of motivation.

I have been able to stick to a 12 week programme on my phone before but not with the eating. However I did notice all around improvement in my body. However I know I wasn't necessarily doing the correct posture even after watching the videos tutorials because it's hard to judge when you are actively doing the exercise because you don't know what it supposed to feel like and it's so easy to fall into the wrong form.

GD please give no1fff PT sessions and keep us updated on progress

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