Blonde will make you STRONG

[EvilPie]

First day back after a week off so I was pleased to get 100kg x 6 on the bench. I went very light on incline dumbbells, just up to 34kg but put a twist in at the end with a real squeeze. These felt really good but I found them weird when I went for my dismount. Not sure whether I'll stick with these but definitely up for another week or two.

I did some hanging leg raises at the start of my session and then finished with 4 x 4 chins with the last set just hanging at the end to failure. Still no pain so sticking with them and planning on doing the same every session so 5 times per week. Might be over doing it but I'll adjust if necessary.

[iRaise]

Talking form is so difficult over the internet, and arguably difficult just seeing the movement in isolation. You need to see someone move in general to dictate what is good/bad. Obviously there are some pretty big tells when you see a video but its tough to give advice as I don't know how you move.

Matt talks sense in terms of using an RDL as a way to improve the movement. Hamstring ROM will also play a big role in how you set up. It is also one of those that is such a great movement, but does carry risks so you have to make sure you are smart.

Spasms doesn't necessarily mean damage as you said. If you have an underused lower back you can get spasms and tightness as a reaction to not being used. So again its not as if its good or bad.

Get a video up to start with, as that at least gives us some clues, but would also recommend getting a squat and overhead press up too so we can see you move in different patterns.

[iRaise]

First day back after a week off so I was pleased to get 100kg x 6 on the bench. I went very light on incline dumbbells, just up to 34kg but put a twist in at the end with a real squeeze. These felt really good but I found them weird when I went for my dismount. Not sure whether I'll stick with these but definitely up for another week or two.

I did some hanging leg raises at the start of my session and then finished with 4 x 4 chins with the last set just hanging at the end to failure. Still no pain so sticking with them and planning on doing the same every session so 5 times per week. Might be over doing it but I'll adjust if necessary.

Love a twist

[Ant040689]

I will try and set up my mobile somewhere to get a good view of my deadlift and record it. 

I went up a paltry 5kg to 80kg and just did 10-12 x4 again with them, as i couldn't locate any more free weights to add, so i just settled with that. It felt smoother, im pretty sure my back is flexed well but i think my form goes a little as i near the end of a set. I will shut up on it and just video tape to start if i can arrange it.

I suppose I feel safeish doing these until i know for sure the form is perfect because the weight seems on the easy side, but i know that is a bit silly and i will be as careful as i can. I don't want to drop these as they have made everything easier in my routine. I can't believe how untouched my lower back was and now i feel so much looser. I know i can run easier and mover better as a result.

The Romanian deadlift is a good shout and i will give that a go, maybe as a direct replacement for the leg curl machine dependent on how good a burn i get i guess.

Cheers for the input as always.

[Ant040689]

I did upper body today for the first time in a decent routine for months.

It was an eye opener and I was disappointed. I felt overly stiff and a little bit weak, of course after a layoff this is normal, but i was lead to believe because i was starting to look better on top as i am naturally getting leaner that this meant i was getting stronger which is ridiculous obviously. So here was my session:

10 mins jog
dynamic stetch

dumbell shoulder press - 1x8 1x6 1x4 1x2 at 15kg - really unhappy about this, i struggled a lot. I think my seating position generally during the day doesn't help, but i am just try and crack on to get stronger

lat pull down machine - level 5 - 4x15 - this one felt something could go on the over straining front so i reduced it to a very manageable routine.

bench press - 30kg 4x6-12 - I know i could do more, but i felt stiff, and that was the main issue with everything I was being held back by stiffness, I think that is mainly because i haven't done it in a while rather than poor warm up so i just need to get through em.

bent over row dumbell - 24kg 4x6-12 - I was most impressed by this one, not far off what i was capable before of doing, and I need to crack on getting higher.

Side bend dumbell - 24kg - 2x12

sit ups - 2x20-30

chest fly machine - level 6 - 4x 6-12

Warm down

So yeh a bit annoyed but I know this is a starting block and I need to crack on.

[Ant040689]

Diet - Still whole foods plant based and the lean gains have been amazing. Still around 14st 4lbs at 6'4, so not exactly skinny.

I am pounding on the lentils more for the protein content when i make my meals, they take up most of the plate, and I am still winging it in terms of how much protein i take in exactly, but i will continue like this until I can be bothered to change.

I have dramatically increased the beans/lentils in my meals though and feel like there has been a difference, so I am not being a complete joke.

So all things good here. The new gym membership has got me off my arse and back into a routine, and I hope to be at my fittest/most poweful shortly. The deadlifts have been a God send in terms of freedom of movement and have made everything easier.

[Ant040689]

Steady with those deadlifts please. Done properly they're great but done incorrectly they can mess you up in a big way.

I watched a youtube video that recommended perfecting the RDL first before you start deadlifting and that really made sense to me. It could work well for you particularly as it's then definitely a leg exercise. Have you still got tight hamstrings or did you get those sorted?

Alan Thrall from untamed strength seems to be the man for deadlift from my research. Great powerlifter and explains things really well.

To answer this question directly, my hamstrings were okay generally just underworked and that got better with the leg curls. But the main issue was with the lower back for tightness which effects everything in the upper leg as well I find, glutes and hamstrings. So I feel much better now.

It will probably improve my squats when i get around to them. I was really struggling to get my arse low with them and had a lot of rigidity. Probably and hopefully it was my lower back all along and I am excited to see how low i can go tomorrow with the next leg workout.

[zerofive]

I did upper body today for the first time in a decent routine for months.

It was an eye opener and I was disappointed. I felt overly stiff and a little bit weak, of course after a layoff this is normal, but i was lead to believe because i was starting to look better on top as i am naturally getting leaner that this meant i was getting stronger which is ridiculous obviously. So here was my session:

10 mins jog
dynamic stetch

dumbell shoulder press - 1x8 1x6 1x4 1x2 at 15kg - really unhappy about this, i struggled a lot. I think my seating position generally during the day doesn't help, but i am just try and crack on to get stronger

lat pull down machine - level 5 - 4x15 - this one felt something could go on the over straining front so i reduced it to a very manageable routine.

bench press - 30kg 4x6-12 - I know i could do more, but i felt stiff, and that was the main issue with everything I was being held back by stiffness, I think that is mainly because i haven't done it in a while rather than poor warm up so i just need to get through em.

bent over row dumbell - 24kg 4x6-12 - I was most impressed by this one, not far off what i was capable before of doing, and I need to crack on getting higher.

Side bend dumbell - 24kg - 2x12

sit ups - 2x20-30

chest fly machine - level 6 - 4x 6-12

Warm down

So yeh a bit annoyed but I know this is a starting block and I need to crack on.

I really like this routine. I want to make a couple of suggestions so let me know what you think please.

For balance, if we are doing chest flys then we should be doing some sort of reverse fly as well. Sometimes we can jump in facing the chest fly machine, or you may have to grab the weights or cables.

Instead of a lateral flexion movement (ie side bends) , consider a twisting movement instead for example woodcutters or russian twists. Instead of an sternum dominant movement (ie sit-ups) , consider a pelvis dominant movement instead for example reverse crunches or mountain climbers.

Also, what does your dynamic warmup involve?

[EvilPie]

Ant. Chill the f**k out please.

You seem disappointed with everything and it's not a great attitude at all. It suggests that you expect things to happen too quickly and that'll lead to pushing yourself too much and then inevitable injuries.

Adding 5kg to an 80kg deadlift is not "paltry". Add 5kg per week for 6 months and you're lifting more than Sean or Harvey have ever moved.

15kg for a shoulder press is fine although looking at your numbers you should be going lighter. a 30kg bench press seems to fit nicely with a 10-15kg dumbbell press so don't worry. I doubt you have issues with your seating position you just have weak shoulders. They'll get stronger but not if you overdo it and injure them so take it steady.

I'd be interested to know what you felt "could go" on the lat pull down? It's one of the safest machines there is done properly and there's pretty much nothing can go wrong. Are you rocking back as you pull down? If you are then don't, it's a pull down not a hyper extension.

Can you do wide grip chins? If you switch to them you should eliminate anything that "could go" although at first you might be struggling to do even one....

I'd scrap the flyes and replace with another back movement by the way. Either that or something for the rear part of your shoulders. Face pulls could be a good one to throw in.

I'd go back, chest, back, shoulders, back, abs, abs. Slotting abs in before a final chest exercise doesn't seem a great plan so just do them at the end.

Stick at it, take your time and don't expect fast gains. Having lost so much weight over such a long period you must realise that changes take time. This is going to be a lot harder than losing weight I can assure you but it'll be worth it.

[arbboy]

Hi guys

Love this thread.  Always lurking inbetween my spells of training and relapses over the past few years.  Inspired by a similarly middle aged Eso Kral tbh recently!  VWP Eso btw.  Assume you are keeping it up?  If he can do it why can't I etc etc?  Currently 3 months deep into a schedule which really seems to be working for me fitting it around work (punting) schedules/social life etc.  Obviously still massively over weight/obese but hoping this will work out long term (i appreciate i have said this in the past and it has meant nothing) and the weight has started to fall off without too many adjustments diet wise.  

My standard routine each week is a 4 session weights and 4 30 minute cardio sessions (two of them after weights workouts and two on other days) with Sunday as a total rest day.  I have gone back to my old strength/power workouts when i played basketball predominately as it worked then so no reason it should't still work now.  I do a 3 workout cycle weights wise so do one of the three work outs twice a week on a 3 week rotation.  Loose weights with strict form wherever possible with machines only used if there is no other option is my general strategy.

Day 1 - chest/biceps - Chest has always been my weakest area and is even more so relatively after years of inactivity compared to the other body parts.

Flat Bench 3 x 70kg 6-8 reps
Incline Bench 3 x 60kg 6-8 reps
Flat Dumbells 2 x 28kg 6-8 reps
Incline Dumbbells 2 x 24kg 6-8 reps
Incline dumbbell flies 2 x 10kg 12 reps

Olympic EZ bar bicep curls 20kg plate on each side 3 sets 6-8 reps
Standing Dumbbell curls 3x18kg 6-8 reps
Standing Hammer curls 2 x 18 kgs 6-8 reps
Standing olympic bar (20kg) curls until failure to finish - 1 set usually 20-25 reps.

Day 2 - Back/Triceps

Deadlifts 1x100kg 20 reps to warm up then 3 x 150kg 6 reps
Bent over barbell rows 3 x 70kg 8 reps
Bent over dumbbell rows 3 x 40kg dumbbell 8 reps each arm
EZ olympic bar upright rows with 20kg plate on each side 3 x 8 reps
Machine pull downs 3 x 8 reps (can't remember the weight hole i stick the pin in)

EZ bar lying down on bench tricep presses to forehead15kg each side of bar 3 x 8 reps
Flat loose Olympic bar close grip bench press 50kg 3 x 6-8 reps
Machine straight bar push downs 3 x 8 reps
Machine rope pull downs 2 x 8 reps to failure

Day 3 - Legs/Shoulders

Deadlifts as per back day (i love doing these so add them into leg day as well) is this bad as they are an all over body power exercise that does lower back and legs.
Power cleans 70kg 3 x 8 reps
Stiff legged dead lifts 60kg 3x8 reps
Machine quad curls 2 x 10 reps
Machine ham curls 2 x 10 reps

Behind the neck press on smith machine 15kg plate each side 3 x 8 reps
Seated dumbbell press 22kg dumbbells 3 x 8 reps
Shrugs 32kg dumbells 3 x 8 reps
Standing dumbbell front raise 12kg dumbells 2 x 8 reps
Standing shoulder flies 12 kg dumbbells 2 x 8 reps to failure

Cardio sessions are 30 minutes across 2 or 3 different machines to relive boredom (10 minutes each machine to a heart rate around 150-160 max) followed by a 40 length swim around 30 seconds per length (25m pool doing breaststroke mainly) afterwards then a sauna/steam to relax.  Recovery is just as important as the workouts!  Plus a lot more fun/socialable and enjoyable.

I supplement with promax and creatine in standard doses.  My goals are to lose body fat and get into clothes which don't fit me anymore but ultimately i still want to be strong as fuck like i was in 2000!  Anyone got any thoughts on any of the above for achieving my goals?  I would love to get chest strength inline with the rest of my body.  I feel this is way behind the other core levels of strength for me.  Maybe it isn't but it just feels like that. Ultimate goals are to continue to enjoy the work outs as much as i currently am so i keep doing them week in week out.  Boredom has set in previously and i have stopped.

[Karabiner]

I wouldn't mind hitting my driver an additional 20/30 yards off the tee to offset my age-related diminishing power and co-ordination.

Could there be a gentle excercise regimen to boost my core and leg strength?

[PokerBroker]

I wouldn't mind hitting my driver an additional 20/30 yards off the tee to offset my age-related diminishing power and co-ordination.

Could there be a gentle excercise regimen to boost my core and leg strength?

Air Squats, mountain climbers, sit-up's and some isometric contractions would all help here. But depending on age/ability it might help just to book a 1-2-1 session with a local PT who might be able to develop something more suitable.

[iRaise]

I wouldn't mind hitting my driver an additional 20/30 yards off the tee to offset my age-related diminishing power and co-ordination.

Could there be a gentle excercise regimen to boost my core and leg strength?

Core strength and shoulder mobility are key. I have two guys that come to me for general health, but after a few weeks found out they play golf and basically have everything as 'golf based'. Then bonus is it helps with everyday life etc too.

Mobility through the shoulders is really important so you can get the full leverage of your swing, and then obviously core strength so you stay aligned.

As PokerBroker says, it is probably worth getting a few months of sessions to work on it. Where abouts are you based, I might be able to recommend someone?

[iRaise]

Diet - Still whole foods plant based and the lean gains have been amazing. Still around 14st 4lbs at 6'4, so not exactly skinny.

I am pounding on the lentils more for the protein content when i make my meals, they take up most of the plate, and I am still winging it in terms of how much protein i take in exactly, but i will continue like this until I can be bothered to change.

I have dramatically increased the beans/lentils in my meals though and feel like there has been a difference, so I am not being a complete joke.

So all things good here. The new gym membership has got me off my arse and back into a routine, and I hope to be at my fittest/most poweful shortly. The deadlifts have been a God send in terms of freedom of movement and have made everything easier.

Protein powder.

Protein powder.

Protein powder.

If I was a wizard with quoting I would highlight all the parts where those two words are going to go a long way into solving the problem. You could argue protein in general, as one shake probably isn't the defining factor.

But yeah what Matt said, gotta chill. I don't want to be abrasive/rude/negative. But when a human is 16-20 stone. Losing weight is really easy. It is actually an effort to keep it there. You are actively smashing in KCALs to maintain that weight.

Where you are at now, progress is just slow. If it gets annoying, go down to your local race track and ask for some horse hormones. If you want to remain human, just enjoy the process

[iRaise]

Hi guys

Love this thread.  Always lurking inbetween my spells of training and relapses over the past few years.  Inspired by a similarly middle aged Eso Kral tbh recently!  VWP Eso btw.  Assume you are keeping it up?  If he can do it why can't I etc etc?  Currently 3 months deep into a schedule which really seems to be working for me fitting it around work (punting) schedules/social life etc.  Obviously still massively over weight/obese but hoping this will work out long term (i appreciate i have said this in the past and it has meant nothing) and the weight has started to fall off without too many adjustments diet wise.  

My standard routine each week is a 4 session weights and 4 30 minute cardio sessions (two of them after weights workouts and two on other days) with Sunday as a total rest day.  I have gone back to my old strength/power workouts when i played basketball predominately as it worked then so no reason it should't still work now.  I do a 3 workout cycle weights wise so do one of the three work outs twice a week on a 3 week rotation.  Loose weights with strict form wherever possible with machines only used if there is no other option is my general strategy.

Day 1 - chest/biceps - Chest has always been my weakest area and is even more so relatively after years of inactivity compared to the other body parts.

Flat Bench 3 x 70kg 6-8 reps
Incline Bench 3 x 60kg 6-8 reps
Flat Dumbells 2 x 28kg 6-8 reps
Incline Dumbbells 2 x 24kg 6-8 reps
Incline dumbbell flies 2 x 10kg 12 reps

Olympic EZ bar bicep curls 20kg plate on each side 3 sets 6-8 reps
Standing Dumbbell curls 3x18kg 6-8 reps
Standing Hammer curls 2 x 18 kgs 6-8 reps
Standing olympic bar (20kg) curls until failure to finish - 1 set usually 20-25 reps.

Day 2 - Back/Triceps

Deadlifts 1x100kg 20 reps to warm up then 3 x 150kg 6 reps
Bent over barbell rows 3 x 70kg 8 reps
Bent over dumbbell rows 3 x 40kg dumbbell 8 reps each arm
EZ olympic bar upright rows with 20kg plate on each side 3 x 8 reps
Machine pull downs 3 x 8 reps (can't remember the weight hole i stick the pin in)

EZ bar lying down on bench tricep presses to forehead15kg each side of bar 3 x 8 reps
Flat loose Olympic bar close grip bench press 50kg 3 x 6-8 reps
Machine straight bar push downs 3 x 8 reps
Machine rope pull downs 2 x 8 reps to failure

Day 3 - Legs/Shoulders

Deadlifts as per back day (i love doing these so add them into leg day as well) is this bad as they are an all over body power exercise that does lower back and legs.
Power cleans 70kg 3 x 8 reps
Stiff legged dead lifts 60kg 3x8 reps
Machine quad curls 2 x 10 reps
Machine ham curls 2 x 10 reps

Behind the neck press on smith machine 15kg plate each side 3 x 8 reps
Seated dumbbell press 22kg dumbbells 3 x 8 reps
Shrugs 32kg dumbells 3 x 8 reps
Standing dumbbell front raise 12kg dumbells 2 x 8 reps
Standing shoulder flies 12 kg dumbbells 2 x 8 reps to failure

Cardio sessions are 30 minutes across 2 or 3 different machines to relive boredom (10 minutes each machine to a heart rate around 150-160 max) followed by a 40 length swim around 30 seconds per length (25m pool doing breaststroke mainly) afterwards then a sauna/steam to relax.  Recovery is just as important as the workouts!  Plus a lot more fun/socialable and enjoyable.

I supplement with promax and creatine in standard doses.  My goals are to lose body fat and get into clothes which don't fit me anymore but ultimately i still want to be strong as fuck like i was in 2000!  Anyone got any thoughts on any of the above for achieving my goals?  I would love to get chest strength inline with the rest of my body.  I feel this is way behind the other core levels of strength for me.  Maybe it isn't but it just feels like that. Ultimate goals are to continue to enjoy the work outs as much as i currently am so i keep doing them week in week out.  Boredom has set in previously and i have stopped.

Love so much of that post!!

Main thing that stuck out is enjoyable and social. Adherence is key! You can focus on efficiency as you go on. But you've got to keep sticking with it.

Focusing on aesthetic is kinda redundant right now (in the sense of proportion, chest in line) as you need to get 100(0)s of training hours in before it really matters.

As the broken record I am, focus on performance goals, maybe a DB or bench press or say 4x12 Cable flies where you feel your chest in every one.

Keep it up and keep posting!