Off Topic Sam v Juan

Only if you tell me how much you can bench and how much you can squat! lol

or maybe instead of a hug we could just fist pump?

 

I can squat 100 times as part or a 10 stage 45 minute HIT session my PT gives me?
I don't lift weights to be fair but do lots of bodyweight resistance work.

 

I wasnt really expecting a serious response tbh! Suppose I have to partake in the group hug.

 

I'm more than happy to bury the hatchet.

On a serious note Sam, what do you do in the gym, besides boxing?

 

I mainly lift, 1 week heavy 1 week lower weight higher repetition and cardio. Work different parts different days, Monday Shoulders, tues chest and abs, weds legs, thurs arms, Fri whatever isn’t aching and try and incorporate some back work. Then play football Sundays.
Im not that big or "hard" at all and there are a lot of guys bigger and stonger than me. Ive just managed to get to 100kg squat (inc the bar lol), but I have knee issues, im trying to strengthen other areas of my legs to give my knees less of a strain.
The thing with the gym, everyone expects miracles, I see people go for 3 weeks work hard and then quit cos they aren’t happy with the lack of results. To make a real change it needs to be incorporated as a part of your lifestyle and you need to continuously improve over months and months.

 

Some pointers, if you will... not trying to patronise you here.

Shoulders on a Monday followed by Chest on a Tuesday is counter productive - shoulders are a huge part of your compound chest lifts, such as bench and dumb bell press. By shredding muscle tissue on Monday, you're looking at 48 hours before you should be training such a big muscle group again, ideally more.

I usually group arms in with compounds, so I'd do Back with Bi's and Chest with tri's... I train abs every day, they recover faster than any other muscle group.

For your legs to be stronger mix up the compounds, put some Zircher squats in and loads of deadlifts, your glutes and hams will take the strain of big lifts away from your joints.

Make sure you're training in flat solid trainers as well, like Superstars if you're doing legs, that'll help your knees.

 

fook the gym guys .. lifting 20 kg solar panels all day long on roofs enough my body lol ..

 

I have just started a new regime this week, due to my work computer restrictions, im not physcially able to attach and send it. I can copy and paste but its from a excel format so isnt very presentable or make any sense!

I always take my shoes off when squatting or deadlifting to protect the knees and the arch in my foot.

I hadnt seen Zercher squats, but just looked, will give it a go, Ive seen it where the bar is is higher up resting on the shoulders at the front, or holding the bar straight above your head. Actually found a link with all different variations http://www.bodybuilding.com/fun/meet-the-squats-7-squat-variations-you-should-be-doing.html


Monday Chest & Abs Tuesday Legs Wednesday Arms Friday shoulders and abs
Bar-bell bench press Bar-bell squats Underhand pull-ups Seated dumb-bell shoulder press
Sets: 5 Sets: 5 Sets: 5 Sets: 5
Rep: 12,8,6,4,12 Reps: 12,10,8,8,6 Reps: 10 Reps: 12,10,8,8,6
Incline dumb-bell press Dumb-bell lunge Alternating bicep curl Bent-over lateral raises
Sets: 4 Sets: 4 Sets: 4 Sets: 4
Reps: 8,6,6,6 Reps: 12,12,12,12 Reps: 12,8,8,8 Reps: 12,8,8,8
Flat flye Leg press EZ bar curl Front raise
Sets: 4 Sets: 4 Sets: 4 Sets: 4
Reps: 8,6,6,6 Reps: 10,8,6,6 Reps: 12,8,6,6 Reps: 10,8,8,8
Dips Leg extension Lying triceps extension Lateral raise
Sets: 4 Sets: 4 Sets: 5 Sets: 4
Reps: 8,6,6,6 Reps: 12,12,12,12 Reps: 10,8,8,8 Reps: 12,10,10,10
Weighted sit-up Bar-bell straight leg dead Cable pushdown Smith machine upright row
Sets: 5 Sets: 4 Sets: 4 Sets: 4
Reps: 10 Reps: 12,8,6,6 Reps: 8,6,6,6 Reps: 12,8,8,8
Standing cable crunch Lying leg curl Dumb-bell overhead extension Medicine ball Russian twist
Sets: 4 Sets: 4 Sets: 4 Sets: 4
Reps: 8 Reps:8,8,8,8 Reps: 8,6,6,6 Reps: 10,8,8,8
Leg press calf rise Weighted leg raise
Sets: 5 Thursday Rest Day Sets: 4
Reps: 12,10,10,8,12 Reps: 12,10,10,10

 

To be honest mate, I did 'fook the gym' about two months ago, can't find the motivation to go back now, maybe I'll put a few stone on over Xmas and have no choice to go back in January.

 

I can sort of see what's going on there, when you read it down ways rather than across... took me a few minutes!

It's mostly in the mass building range, some pyramid stuff in there.

It's not a plan I'd find interesting if I'm honest, but it's what works for you, depends what your goal is, bulking, lean muscle addition, cutting, strength.

I'd advise you to get a PT to watch over you (they'll usually do it for free if they're not dickheads) for 5 minutes and check your squat and deadlift form, after that, forget the isolation leg work if you're playing football regularly, it's a waste of time doing them.

 

I just wish you would spell ****ing "pigeon" correctly. Doing my nut in.

 

I do heavily rely on spell check, i'll make a note though, thanks

 

Yeah bitches back to some gym talk. I don't know if any of you watch any of the American Football workout stuff online but those guys are ridiculous for their drills and commitment to training. In a related subject, did anyone watch Ballers when it was on? I know I am in for a punishing session with my trainer when puts the theme tune on, great workout tune though...

 

I used to be proper fit, like VO2 max levels of cardio, loads of muay thai and 35 minute blasts lifting nearly every day, then stress of a wedding got on top of me, then I tore my rotator cuff and my shoulder was ruined, after the wedding I had nothing to work towards and got a bit lazy... all in the space of the last few months I've lost definition, size, loads of strength and all my focus.

Sitting at home now thinking about how much effort that required amazes me, I doubt I'll ever get back to it, but I'm glad I was there for a short period. I'm just going to bulk and cut now, train the ways I enjoy and try to keep healthy... starting after Christmas

I'm supposed to be back in the gym on Monday, if I put 5 straight days in I'll be very surprised.

 

I have just started going to the gym recently, but I've got to say that it isn't a patch on following the teachings of Master Ken.

 

I quit football when I was 28/29 due to paggered ankles and knees. I then got very unfit and eventually put on a fair bit of beef. I kept threatening to do something about it and even did a bit of fitness myself at home. Then I got this PT for the last 3 months and it has been a life changer. 3 times a week, I've shed more than 10% body fat, and I actually look younger than I did 5 years ago It all comes down to motivation as you say - I find myself setting goals now and I've actually got bang into weight training having never had any interest before.

At first it was a real ball ache. I was getting niggles in shoulders, knees, back, neck. I thought "**** this doing more harm than good". But I got through that initial whinge, and now I actuall look forward to it. Like you say it does seem like a **** load of effort when you stop - probably more so if like you you've been hardcore with it. I've just made it part of my weekly life rather trying to be Dwayne Johnson! To be honest the trainer has made it work, he was telling me how important it is to keep changing phases every 4 week or so to keep it fresh and also keep shocking your system.

 

All this waffley ****e and you both end up spending your lives in the gym

I have a beer belly and proud!

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**** the six pack when you can have the barrell!!

 

PT's are class mate, if you get a decent one with personality. They'll make sure your form is spot on so you're not as you say, picking up little debilitating injuries. I got a bit of an injury to my shoulder from a fall whilst sparring and a couple of days later I went into a strength training routine and felt it rip on decline bench, after that, you realise how many lifts you need your shoulder for, I was more of less redundant in the gym, couldn't do any lifts.

I really miss it now mind, I'll be depressed as **** when I pick up a barbell or try to do some archer pullups on Monday and fail miserably. It's all Cake's fault.

 

that's not a six pack, that's a keg