Serious Fitness General

i lost all the progress i made in my arms due to lockdown

Lewis! said:

i lost all the progress i made in my arms due to lockdown

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spend 20 quid on a pullup bar, biceps get worked in chinups and regular pullups(former moreso) and brachialis(muscle under bicep) gets worked with neutral grip pullups

dead hangs for forearms, narrow pressups and bodyweight dips for triceps

fuckers been putting the price of squat racks up, knew i should have bought one earlier

yo im half way thru the NHS nine week couch to 5k, can i get some w's/and or running tips bros?

constantdisplay said:

yo im half way thru the NHS nine week couch to 5k, can i get some w's/and or running tips bros?

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c25k is really good to start off with. for running, consistency is key - let your body adjust to stress before upping mileage.

do you have any goals in mind?

jamEs said:

c25k is really good to start off with. for running, consistency is key - let your body adjust to stress before upping mileage.

do you have any goals in mind?

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yeah ive been trying to focus on going slower instead of pushing myself too much and having to stop

really just trying to get abit healthier and maybe lose some weight
went from biking around an hour+ 3 days a week, plus walks back in feb - to basically nothing a month or so into lockdown

also started calorie counting two weeks ago, going for a 600 or so calorie deficit

constantdisplay said:

yeah ive been trying to focus on going slower instead of pushing myself too much and having to stop

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good thing to catch this early, it can be very demoralising to psych yourself up, feel as if you can do a 4 minute mile, and burn yourself out by the time you get to the end of your road and have to walk the rest

but don't ease off so much that your body doesn't adapt to the changes during exercise

as james said, just build up fitness overtime, maybe every week or so just add another half mile or mile so your body doesn't get too used to running only one distance
from doing cycling i can tell you now that doing the same route over and over not only gets really boring really quick, but it also makes your body only get used to that one specific climb, or that one flat sprint section, simply because there's no variety in your training

constantdisplay said:

yo im half way thru the NHS nine week couch to 5k, can i get some w's/and or running tips bros?

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i go like 4 times a week
1 of those days is very intense full on, trying to improve my time etc
the other 3 are basically just there to make sure i maintain it and are a bit more laid back, also makes sure i dont injure myself (i swear running has given me more injuries than anything else though)

Since hitting 125 lbs which is definitely not good for starting out in the army I’ve been on a mission to put on healthy weight whilst maintaining a lean frame.

The last three weeks I have seen a 7 lbs increase which isn’t brilliant since I was hoping for less, around 5 or 6 lbs should be the correct amount.

For any weight lifters in this thread who have a bench, are there any good routines that you follow on a bi-daily basis? Currently lifting 30 KG hoping to get to 50 around September just before I leave.

Baker said:

Since hitting 125 lbs which is definitely not good for starting out in the army I’ve been on a mission to put on healthy weight whilst maintaining a lean frame.

The last three weeks I have seen a 7 lbs increase which isn’t brilliant since I was hoping for less, around 5 or 6 lbs should be the correct amount.

For any weight lifters in this thread who have a bench, are there any good routines that you follow on a bi-daily basis? Currently lifting 30 KG hoping to get to 50 around September just before I leave.

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sorry genuinely confused do you mean improving bench press or gaining weight? if bench press, what does your routine look like right now?

jamEs said:

sorry genuinely confused do you mean improving bench press or gaining weight? if bench press, what does your routine look like right now?

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bench press, so i've put on 7lbs since I started (weight isn't a huge issue but I don't want to bulk the fuck up and put a shit ton of fat on)

currently on the bench i can do 30KG, this includes the usual presses at 5 reps of 10

i also do free lifting, romanian squats and a bunch of lower exercises with just dumbells to make sure i fit in the leg muscles as well

since i don't work currently i do 3 reps of 50 press-ups throughout the day, 3 reps of 60 second planks and 100 sit-ups wanted to install a pull-up bar but that was where the family said no

Baker said:

bench press, so i've put on 7lbs since I started (weight isn't a huge issue but I don't want to bulk the fuck up and put a shit ton of fat on)

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bulking thing is a big meme unless it's for aesthetics. if you do what you're doing right now and you're not eating at an excess, or like shit, you'll just get stronger without getting fatter or bulky.

what's your weight/height right now?

Baker said:

currently on the bench i can do 30KG, this includes the usual presses at 5 reps of 10

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50 kg is really really doable and it's a bit strange you're not hitting it already. what weight do you do 5x10 with right now?

i'd raise the weight, do less reps, and keep the sets at 5. if you are able to, try out overhead presses and barbell rows.

in short, try out 5 sets of 5 reps with higher weight for bp, 3 times a week.

jamEs said:

what's your weight/height right now?

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current weight is at 134 lbs last i checked minus the obvious water weight, so roughly 130 lbs

i probably could do 50kg, however my weights dont go up further past 40kg

ill give the reps a shot, currently doing 10 at 3 reps, but i'll give 5 sets of 5 reps

Baker said:

current weight is at 134 lbs last i checked minus the obvious water weight, so roughly 130 lbs

i probably could do 50kg, however my weights dont go up further past 40kg

ill give the reps a shot, currently doing 10 at 3 reps, but i'll give 5 sets of 5 reps

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oh wait you actually meant 10 sets of 3 reps? i misunderstood it as 3 sets of 10. definitely do toy around with the amount of sets/reps then.

usually around 5 sets of 4-8 reps does the job for a lot of people, but it's harder at home with a limited weight selection.

if you're interested behind some of the general guidelines for developing strength with repetitive effort, check out chapter 5 of Supertraining by verkhoshansky

So for anyone that has problems with fitness- Your best bet is to just do the research yourself. It usually depends on body type, what you’re eating, how active you are, etc. The fitness world is huge in all reality and sometimes it’s hard for some people, like me right now, to get in shape. I’m technically on the clock 24/7 right now unless I get told I’m off, so I don’t have time. If you’re not at the place you want to be right now, you have to put some time and investment into what you’re trying to get at. First step is getting a schedule and fitting gym time into that schedule, then you can go to the gym and see how many reps/weight you can handle. Bam, first step done

Lets revive this shit

After nearly 5 months of barely working out, I realized this morning that I am 1 kg under my starting weight. (96.6kg, now 95.7kg)

I was so appaled and so annoyed that I actually managed to fuck up this much again. So I ate my breakfast, chugged the creatine+pre-workout concoction (added fish oil capsule)

Went to the gym for an upper body session, finished off with a bit of spinning and boy oh boy, I haven't felt this pumped and happy for a long time.

Anyways how's it going with you guys?

Leather Clad Lad said:

Lets revive this shit

After nearly 5 months of barely working out, I realized this morning that I am 1 kg under my starting weight. (96.6kg, now 95.7kg)

I was so appaled and so annoyed that I actually managed to fuck up this much again. So I ate my breakfast, chugged the creatine+pre-workout concoction (added fish oil capsule)

Went to the gym for an upper body session, finished off with a bit of spinning and boy oh boy, I haven't felt this pumped and happy for a long time.

Anyways how's it going with you guys?

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taking the plunge this monday, going back super early so it'll be nice and quiet

loads of other people are either back at work now or too scared to go to the gym, so it gives me the excuse, and with us not going to long haul destinations i can get that pool body ready

Johnny B. Goode said:

taking the plunge this monday, going back super early so it'll be nice and quiet

loads of other people are either back at work now or too scared to go to the gym, so it gives me the excuse, and with us not going to long haul destinations i can get that pool body ready

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Get it champ

just got back, gym was empty, worked on my 5x5 that i was doing pre-lockdown, and i'm pleasantly surprised at how i've kept majority of my strength, just lost my gains and definition

I was thinking about going to the gym but holy shit they are so expensive here

I saw 1300-1500 denars for three times a week for a month which is 25 bucks at some of the non-crackhouse looking ones (and i have 0 disposable income)

other places are way too far for me and I just cant commute to them, anyone got ideas or something