Blonde will make you STRONG

[EvilPie]

Feb 21st:      15st 9lb
March 3rd:    15st 2lb

Not really done any exercise as been working most of the time but eating pretty clean. Couple of days off now so will try to hit the exercise.
12 weeks til I go on Holiday again so gonna weigh in Sundays instead of my usual Mondays.

Good stuff mate, solid start.

[Tractor]

Hey guys,
Great thread and been reading it with interest for ages.

I am looking to start building strength to compliment my running which I am going to be trying hard to improve this year.

I have a gym membership but only do cardio (so far).

To be honest I am unsure whats the best method to start? Just watch Youtube vids and give it a go or would you think I should pay for some PT sessions to get me going?

Will be looking to train weights 2 or 3 times a week? So it would be:

Monday - Weights

Tuesday - Run training w/ club

Wed - Weights

Thurs - Run (Longer/slower)

Friday - Nothing

Sat - Park Run (5k) then to gym for Hiit class (potentially alternate with a long run)

Sun - Hiit Class or Run

I do the above most weeks accept the Mon & Weds would be cardio in the gym (normally Rowing & Eliptical) at the moment so i just want to switch that to start trying to get stronger.

Any thoughts on this would be really helpful, is two sessions enough to make any difference?

Cheers!

[the sicilian]

Hey guys,
Great thread and been reading it with interest for ages.

I am looking to start building strength to compliment my running which I am going to be trying hard to improve this year.

I have a gym membership but only do cardio (so far).

To be honest I am unsure whats the best method to start? Just watch Youtube vids and give it a go or would you think I should pay for some PT sessions to get me going?

Will be looking to train weights 2 or 3 times a week? So it would be:

Monday - Weights

Tuesday - Run training w/ club

Wed - Weights

Thurs - Run (Longer/slower)

Friday - Nothing

Sat - Park Run (5k) then to gym for Hiit class (potentially alternate with a long run)

Sun - Hiit Class or Run

I do the above most weeks accept the Mon & Weds would be cardio in the gym (normally Rowing & Eliptical) at the moment so i just want to switch that to start trying to get stronger.

Any thoughts on this would be really helpful, is two sessions enough to make any difference?

Cheers!

Welcome Tractor.. Im a crossfit advocate and for a combination of strength and fitness theres nothing better... google WOD's ( workout of the Day )

[EvilPie]

Hi Tractor, good to have you on board.

If you just want to add a bit of overall strength and you're only doing two sessions per week then I'd just keep it simple. Stick to basic strength movements such as deadlift, squats, bench press, overhead press and pull ups.

They're all compound movements which work several muscles at the same time so you get the most bang for your buck. Isolation movements such as bicep curls, leg extensions, tricep push downs etc. are a waste of time in my opinion. You see a lot of newbies doing these but they don't get anywhere, you need to build some strength and that means moving the biggest weights possible. That means doing the big lifts already mentioned.

Keep it reasonably light at first so as not to mess yourself up and aim for 4 sets of 5-8 repetitions for each of the 5 exercises. Shouldn't take too long to get through the session if you aren't going heavy as you won't need long breaks.

Start with this for a few months to build a strength base and then move along from there.

PT sessions may be useful but only if you get a good PT. Some of the guys I've seen at my gym are terrible, you can tell because hardly any of their clients seem to stick at it for long.

There's loads of great stuff on YouTube, I can point you to some decent videos.

I feel the need to keep writing.... Must stop. it's nearly bed time....

[EvilPie]

05/01/2019: 3 x 3 @ 105kg - 3 x 1 @ 110, 115, 120kg.

12/01/2019: 3 x 1 @ 120kg - 3 x 3 @ 105, 107.5, 110kg. 3 x 1 slingshot @ 125, 130, 130kg

19/01/2019: 3 x 3 @ 110kg - 3 x 1 @ 120, 122.5, 125kg

26/01/2019: 3 x 1 @ 122.5, 125, 127.5kg - 3 x 3 @ 110, 112.5, 112.5kg. 3 x 1 slingshot @ 130kg

02/02/2019: 3 x 3 @ 80kg - 3 x 1 @ 100kg (de-load week)

09/02/2019: 3 x 1 @ 120, 125, 125kg - 3 x 3 @ 110kg. 3 x 1 slingshot @ 130kg

16/02/2019: 3 x 3 @ 110, 112.5, 115kg - 3 x 1 @ 125kg

23/02/2019: 3 x 1 @ 125kg - 3 x 3 @ 112.5, 115, 120kg. 3 x 1 slingshot @ 135, 140, 130kg

09/03/2019: 3 x 3 @ 110, 115, 120kg - 3 x 1 @ 125, 127.5, 125kg

Didn't make it to the Aria gym but I spent plenty of time in the bar so that's almost the same thing.

I was a bit concerned today following the break but it ended up going really well. Started at 110kg for triples just in case but it felt easy so stepped up twice ending on 120kg which is equal to my recent best. Singles also went really well and I'm pretty sure 130kg would've been there if I went for it. The 127.5kg felt surprisingly easy but I chose to drop back for my final rep and focus on form.

Main thing I noticed today was how light the bar felt when I un-racked it. I got really well locked in and squeezed the bar well both of which helped to make the bar feel light. That's half the battle won and after that it's pretty much guaranteed to be a good rep for me.

Feeling very positive for the 4 week block we're in now. Hopefully we'll see more progression and get towards 140kg......

Gold cup day on Friday so training will be on Sunday next week. Hopefully the hangover won't be too bad and I can eat something on Saturday so as not to feel too much below par.

[Tractor]

Hi Guys,
Thanks for the replies.

One thing i did not mention is the gym is very basic! I live in the sticks and its a village gym with only 1 or 2 of most things!

MAT: If you just want to add a bit of overall strength and you're only doing two sessions per week then I'd just keep it simple. Stick to basic strength movements such as deadlift, squats, bench press, overhead press and pull ups.

This sounds like what i need to do, should i start at weights that are easy to lift to start with? Is there any guide or just increase until I find the number or reps hard to achieve?

Will watch some youtube this afternoon and have a plan to start this week.

Is there any particular order you would do the above in? Deadlift, squats, bench press, overhead press and pull ups

Also, FYI i am weighing in at just under 12 stone atm and not very strong at all!

Hopefully keep you updated.

[vegaslover]

Feb 21st:      15st 9lb
March 3rd:    15st 2lb
March 10th:   15st 1lb

Only a 1lb loss but exercise and diet have been good, eating pretty clean. Defo not slept much this week though.
Calories in have been in the 1300-1700 range. Think the 1lb is just down to body adjusting but cut back the carbs next week and up the protein anyway

[EvilPie]

Hi Guys,
Thanks for the replies.

One thing i did not mention is the gym is very basic! I live in the sticks and its a village gym with only 1 or 2 of most things!

MAT: If you just want to add a bit of overall strength and you're only doing two sessions per week then I'd just keep it simple. Stick to basic strength movements such as deadlift, squats, bench press, overhead press and pull ups.

This sounds like what i need to do, should i start at weights that are easy to lift to start with? Is there any guide or just increase until I find the number or reps hard to achieve?

Will watch some youtube this afternoon and have a plan to start this week.

Is there any particular order you would do the above in? Deadlift, squats, bench press, overhead press and pull ups

Also, FYI i am weighing in at just under 12 stone atm and not very strong at all!

Hopefully keep you updated.

Getting the big lifts out of the way first is usually best although for your first few weeks when you're going very light it won't matter too much.

If I was doing that lot I'd probably go squat/deadlift in either order then OHP, bench and pull ups.

Not being strong at all is fine. Not many people are until they get started. Just remember it's a long game, don't expect results too quickly.

Try to find a weight that's taxing at 5 reps but try to keep a rep or two in the tank. Add a bit of weight every week which should be possible when you first start and just see how it develops.

[EvilPie]

Feb 21st:      15st 9lb
March 3rd:    15st 2lb
March 10th:   15st 1lb

Only a 1lb loss but exercise and diet have been good, eating pretty clean. Defo not slept much this week though.
Calories in have been in the 1300-1700 range. Think the 1lb is just down to body adjusting but cut back the carbs next week and up the protein anyway

That's brilliant mate. I wouldn't class this as just a 1lb loss but more as consolidating the original 7lb loss.

To lose 7lb in 10 days and not put anything back on is incredible so be proud of what you've done.

[EvilPie]

05/01/2019: 3 x 3 @ 105kg - 3 x 1 @ 110, 115, 120kg.

12/01/2019: 3 x 1 @ 120kg - 3 x 3 @ 105, 107.5, 110kg. 3 x 1 slingshot @ 125, 130, 130kg

19/01/2019: 3 x 3 @ 110kg - 3 x 1 @ 120, 122.5, 125kg

26/01/2019: 3 x 1 @ 122.5, 125, 127.5kg - 3 x 3 @ 110, 112.5, 112.5kg. 3 x 1 slingshot @ 130kg

02/02/2019: 3 x 3 @ 80kg - 3 x 1 @ 100kg (de-load week)

09/02/2019: 3 x 1 @ 120, 125, 125kg - 3 x 3 @ 110kg. 3 x 1 slingshot @ 130kg

16/02/2019: 3 x 3 @ 110, 112.5, 115kg - 3 x 1 @ 125kg

23/02/2019: 3 x 1 @ 125kg - 3 x 3 @ 112.5, 115, 120kg. 3 x 1 slingshot @ 135, 140, 130kg

09/03/2019: 3 x 3 @ 110, 115, 120kg - 3 x 1 @ 125, 127.5, 125kg

17/03/2019: 3 x 1 @ 127.5, 130, 130 - 3 x 3 @ 120, 120, 110kg. 3 x 1 slingshot @ 140, 140, 130kg

09/03/2019: 3 x 3 @ 120, 120, 122.5kg - 3 x 1 @ 130, 132.5, 135kg

Little update on the bench progress. Good news is I'm still improving so planning on sticking to the same routine for a while until I hit a plateau.

I don't think I've ever done a triple at 122.5kg before so I'm really pleased with that. It felt solid as well so definitely room for some improvement.

130kg singles are now feeling pretty easy with a pause, 132.5 moved well today but I failed 135kg at my usual sticking point which is about 6" off the chest. Can't be too disappointed though after 3 heavy triples and 2 heavy singles.

Getting pretty close to PR territory now so going to stick with this and hopefully get 140kg on the bar in the next few weeks.

How's everybody else? Arby? Any movement on the bench after your little sticking point a few months ago?

[Marky147]

Arm/chest/shoulder is a little better, but still not right. Back in with the masseuse on Tuesday, and hopefully will see a bit more improvement over the next few months.

Other than that, still been training 3-4 times a week, and gonna try to hit 4 a week for the next 3 months if possible.

Have to go to Surbiton for a couple days this week, and then hopefully home until Summer.

Think 1st of June will be my only drink this side of Xmas, and going on a full Pizza/Haagen Dazs ban until I get to Five-50 or Pizza Rock.

[the sicilian]

After a shaky start to 2019.. two bouts of flu am fully into the swing again and the workouts are getting brutal but feel amazing..pretty sure ive never been fitter..

As you know am into the crossfit stuff and although i have not done some of the movements the ones i do ive got pretty good at.

Recently what they class as the Open workouts were posted which are official workouts set by the official crossfit org.. you then post your time etc and look to move on to regionals nationals worlds etc.

Although I have no intention of competing I was keen to do some of the workouts ..

what they class as 19.1 was right up my street..

19 wall balls followed by 19 calorie row repeated as many times in 15 minutes.. each calorie counts as a rep along with each wall ball... i managed 272 and pretty sure 300 isnt out of range.. i was very pleased to discover that score put me for my age group 50-54.. 368th in the world..oi oi lol

will post some of the new workouts soon.. some may make mr evil weep

oh upped my PB squat the other day to 150 KG for 3 reps.. 1 rep max prob around 170 but im wary of hurting myself and it may not be worth the ego trip..unless theres a pretty girl watching obv

[StuartHopkin]

Didn't make it to the Aria gym Javiers!

FYP

[Chompy]

Don't know how I've never wandered into this thread before. Is it just for meathead weightlifting types or are cardio rofflers permitted too?

My weight has been up and down for too long to be healthy now, so I decided after the last Vegas trip in February to get it off and keep it off.

I've been going to LV 3-4 times a year for over ten years and have put a chunk on every time. It's just too hard not to. Pringles, M&Ms, crepes.

I started in late Feb at 98kg with 27.4% body fat mass.

The first week it came off easily, down to 95.4kg.

The following Monday I had my one and only session with a Personal Trainer. Let's call him Gary for the hell of it. He had me doing half weights and half cardio.

I did 12 sessions in the next 13 days but the weight went up from 95.4 to 96.6kg, while fat % also increased bizarrely.

I can't really do weights though, thanks to the RA medication I'm on. It effects liver function, so I've knocked it on the head, started doing 90mins cardio instead and last week took the chance to try going vegan. Good to try new things.

That won't be happening again. WALOFS Quorn is. Koko is the future rather than milk though, incred stuff.

Today I'm down to 93.9kg with 26% body fat mass. Looking pretty hench now tbf.

The next two weeks will be six days a week cardio, plus golf resuming now the clocks are going foward. Want to be down to 90k by the end of April and then maintain at around there.

<3% body fat is the aim obv, want to be like The Sicilian.

[the sicilian]

everybody does