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Alex
On 11/04/2019 at 22:58, Ferris Bueller said:

RUNNING SHOES/ TRAINERS

 

Looking to spend around £60 or should I need to spend more .

I'm not an expert but do long runs of 10k to half marathon. I usually spend about £60 on trainers but get then from sportsshoes.com where I think I am buying 'last seasons' model so getting a discount on the full price. This doesn't bother me as I'm never going to be reaching for a certain time or anything.  It might be worth getting an assessment at the likes of Run 4 it to make sure you get the right style of trainer. You' re not committed to buy (or certainly you weren't when I went)  I just said something about coming back on payday.

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Jambomuzz

For anyone interested I was sent a new workout plan over from a mate as I was stalling a little with my training. Been on it a week now and every workout is absolutly beasting me and really enjoying the change up from the usual chest day, shoulder day etc. Here it is:

 

Push pull legs rest push pull legs Rest....

Push 1

•Cable lateral raises x 2 light weight (get the blood flowing) 
•High incline DB press 1x5-9 (heavy set) 1x10-15 (20% less weight) 
•2 clicks back DB shoulder press 1x5-9 (heavy set) 1x10-15 (20% less weight, finish set then rest 20 seconds then repeat till failure, rest 20 seconds again then one final effort till failure, this is called a rest pause set) 
•Dips 3x12-15
•Decline cable flyes 3x12-15 last set 20 second rest pause set same as described above
•Seated DB lateral raises 3x10-15 (after each set pick up 2x2.5kg plates and perform partial reps till failure then hold the plates in the top position until you can’t keep them up!
• Standing tricep cable crossover 1x20+ 2x10-15
• Tricep rope overhead extension 3xfailure

Pull R1

•Straight arm pull down 2x10-15 (get blood flowing)
•Deadlift 1x5-9 (heavy set) 1x10-15 (20% less weight)
•Barbell bent over row 2x10-15
•Lateral pulldown 1x5-9 (heavy set) 1x10-15 (20% less weight)
•Seated cable row 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Smith machine or DB shrugs 3x10-15
•Cable rear delt flyes 3x10-15
•Ez bar bicep curls 3x10-15
Seated incline bench DB curls 3x10-15

Legs R1

10 min incline walk 
Foam roll activation 

•Barbell squat 1x5-9 heavy set 1x10-15 (20% less weight)
•Leg press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Leg extension 3x10-15 last set triple dropset 
•Lunges 2x failure sets
•Calves 3x10-15

Push R2

•Cable lateral raises x2 (get the blood flowing)
•Incline smith machine shoulder press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2
•Flat bench 1x5-9 heavy set 1x10-15 (20% less weight)
•Pec dec 1x5-9 heavy set 2x10-15 (20% less weight )
•DB lateral raises superset plate front raises 3x10-15
•Ez bar upright row 3x10-15
•Tricep v-bar push down 1x20+ 2x10-15
•Tricep overhead extension 1x20+ 2x10-15

Pull R2

•Chest supported DB row 1x5-9 heavy set 1x10-15 (20% less weight)
•Rack pulls 1x5-9 heavy set 1x10-15 (20% less weight
•Close grip pulldown 1x5-9 heavy set 1x10-15 (20% less weight)
•DB one arm row 1x5-9 heavy set 1x10-15 (20% less weight
•Pull ups 3x fail 
•Cable bicep curls 3x10-15
•DB hammer curls 3x10-15 last set rest pause set 

Legs R2

10 min incline walk 
Foam roll activation 

•Barbell squat 1x5-9 heavy set 1x10-15 (20% less weight)
•Leg press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Leg extension 3x10-15 last set triple dropset 
•Lunges 2x failure sets
•Calves 3x10-1

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ri Alban
4 hours ago, Jambomuzz said:

For anyone interested I was sent a new workout plan over from a mate as I was stalling a little with my training. Been on it a week now and every workout is absolutly beasting me and really enjoying the change up from the usual chest day, shoulder day etc. Here it is:

 

Push pull legs rest push pull legs Rest....

Push 1

•Cable lateral raises x 2 light weight (get the blood flowing) 
•High incline DB press 1x5-9 (heavy set) 1x10-15 (20% less weight) 
•2 clicks back DB shoulder press 1x5-9 (heavy set) 1x10-15 (20% less weight, finish set then rest 20 seconds then repeat till failure, rest 20 seconds again then one final effort till failure, this is called a rest pause set) 
•Dips 3x12-15
•Decline cable flyes 3x12-15 last set 20 second rest pause set same as described above
•Seated DB lateral raises 3x10-15 (after each set pick up 2x2.5kg plates and perform partial reps till failure then hold the plates in the top position until you can’t keep them up!
• Standing tricep cable crossover 1x20+ 2x10-15
• Tricep rope overhead extension 3xfailure

Pull R1

•Straight arm pull down 2x10-15 (get blood flowing)
•Deadlift 1x5-9 (heavy set) 1x10-15 (20% less weight)
•Barbell bent over row 2x10-15
•Lateral pulldown 1x5-9 (heavy set) 1x10-15 (20% less weight)
•Seated cable row 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Smith machine or DB shrugs 3x10-15
•Cable rear delt flyes 3x10-15
•Ez bar bicep curls 3x10-15
Seated incline bench DB curls 3x10-15

Legs R1

10 min incline walk 
Foam roll activation 

•Barbell squat 1x5-9 heavy set 1x10-15 (20% less weight)
•Leg press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Leg extension 3x10-15 last set triple dropset 
•Lunges 2x failure sets
•Calves 3x10-15

Push R2

•Cable lateral raises x2 (get the blood flowing)
•Incline smith machine shoulder press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2
•Flat bench 1x5-9 heavy set 1x10-15 (20% less weight)
•Pec dec 1x5-9 heavy set 2x10-15 (20% less weight )
•DB lateral raises superset plate front raises 3x10-15
•Ez bar upright row 3x10-15
•Tricep v-bar push down 1x20+ 2x10-15
•Tricep overhead extension 1x20+ 2x10-15

Pull R2

•Chest supported DB row 1x5-9 heavy set 1x10-15 (20% less weight)
•Rack pulls 1x5-9 heavy set 1x10-15 (20% less weight
•Close grip pulldown 1x5-9 heavy set 1x10-15 (20% less weight)
•DB one arm row 1x5-9 heavy set 1x10-15 (20% less weight
•Pull ups 3x fail 
•Cable bicep curls 3x10-15
•DB hammer curls 3x10-15 last set rest pause set 

Legs R2

10 min incline walk 
Foam roll activation 

•Barbell squat 1x5-9 heavy set 1x10-15 (20% less weight)
•Leg press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Leg extension 3x10-15 last set triple dropset 
•Lunges 2x failure sets
•Calves 3x10-1

Cheers, Good luck .

 

Add a wee stiff legged deadlift to your leg routine.

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sadj
12 hours ago, ri Alban said:

Cheers, Good luck .

 

Add a wee stiff legged deadlift to your leg routine.

 

**** deadlifts and while we are at it **** Bulgarian Squats 

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RS86
20 hours ago, Jambomuzz said:

For anyone interested I was sent a new workout plan over from a mate as I was stalling a little with my training. Been on it a week now and every workout is absolutly beasting me and really enjoying the change up from the usual chest day, shoulder day etc. Here it is:

 

Push pull legs rest push pull legs Rest....

Push 1

•Cable lateral raises x 2 light weight (get the blood flowing) 
•High incline DB press 1x5-9 (heavy set) 1x10-15 (20% less weight) 
•2 clicks back DB shoulder press 1x5-9 (heavy set) 1x10-15 (20% less weight, finish set then rest 20 seconds then repeat till failure, rest 20 seconds again then one final effort till failure, this is called a rest pause set) 
•Dips 3x12-15
•Decline cable flyes 3x12-15 last set 20 second rest pause set same as described above
•Seated DB lateral raises 3x10-15 (after each set pick up 2x2.5kg plates and perform partial reps till failure then hold the plates in the top position until you can’t keep them up!
• Standing tricep cable crossover 1x20+ 2x10-15
• Tricep rope overhead extension 3xfailure

Pull R1

•Straight arm pull down 2x10-15 (get blood flowing)
•Deadlift 1x5-9 (heavy set) 1x10-15 (20% less weight)
•Barbell bent over row 2x10-15
•Lateral pulldown 1x5-9 (heavy set) 1x10-15 (20% less weight)
•Seated cable row 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Smith machine or DB shrugs 3x10-15
•Cable rear delt flyes 3x10-15
•Ez bar bicep curls 3x10-15
Seated incline bench DB curls 3x10-15

Legs R1

10 min incline walk 
Foam roll activation 

•Barbell squat 1x5-9 heavy set 1x10-15 (20% less weight)
•Leg press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Leg extension 3x10-15 last set triple dropset 
•Lunges 2x failure sets
•Calves 3x10-15

Push R2

•Cable lateral raises x2 (get the blood flowing)
•Incline smith machine shoulder press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2
•Flat bench 1x5-9 heavy set 1x10-15 (20% less weight)
•Pec dec 1x5-9 heavy set 2x10-15 (20% less weight )
•DB lateral raises superset plate front raises 3x10-15
•Ez bar upright row 3x10-15
•Tricep v-bar push down 1x20+ 2x10-15
•Tricep overhead extension 1x20+ 2x10-15

Pull R2

•Chest supported DB row 1x5-9 heavy set 1x10-15 (20% less weight)
•Rack pulls 1x5-9 heavy set 1x10-15 (20% less weight
•Close grip pulldown 1x5-9 heavy set 1x10-15 (20% less weight)
•DB one arm row 1x5-9 heavy set 1x10-15 (20% less weight
•Pull ups 3x fail 
•Cable bicep curls 3x10-15
•DB hammer curls 3x10-15 last set rest pause set 

Legs R2

10 min incline walk 
Foam roll activation 

•Barbell squat 1x5-9 heavy set 1x10-15 (20% less weight)
•Leg press 1x5-9 heavy set 1x10-15 (20% less weight, rest pause set 20 seconds rest x2)
•Leg extension 3x10-15 last set triple dropset 
•Lunges 2x failure sets
•Calves 3x10-1

 

Looks decent to me

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RS86
Posted (edited)

.

 

Edited by RS86

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RS86
Posted (edited)
5 minutes ago, RS86 said:

 

Edited by RS86

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RS86
27 minutes ago, sadj said:

Iv got you on insta mate , impressive as. It was me that gave you the wee exercises on there to give a go ??

 

I actually thought that lol, it was when I saw that you follow Hearts on insta I wondered if it was you ?. Thanks btw, I incorporated some of that into my weekly work, particularly the hammer curls and some higher volume and I backed off the sandbags for a bit. My biceps have felt far better since ?

 

Was being a bit cocky when I pulled that tbh but was so buzzing since it was the first time this year and I had won my weight class on my pull before it. Ended up being the heaviest of the whole comp as a few of the heavier lads were injured so didn't pull as much as they normally could lol.

 

Next comp is meant to be next Sat but I went to gym today and couldn't squat an empty bar to depth or pick up an atlas stone due to back pain. Nothing to do with me attempting a 330 deadlift with reverse bands 4 days after last comp ?‍♂️

sheer stupidity on my part

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sadj
8 minutes ago, RS86 said:

 

I actually thought that lol, it was when I saw that you follow Hearts on insta I wondered if it was you ?. Thanks btw, I incorporated some of that into my weekly work, particularly the hammer curls and some higher volume and I backed off the sandbags for a bit. My biceps have felt far better since ?

 

Was being a bit cocky when I pulled that tbh but was so buzzing since it was the first time this year and I had won my weight class on my pull before it. Ended up being the heaviest of the whole comp as a few of the heavier lads were injured so didn't pull as much as they normally could lol.

 

Next comp is meant to be next Sat but I went to gym today and couldn't squat an empty bar to depth or pick up an atlas stone due to back pain. Nothing to do with me attempting a 330 deadlift with reverse bands 4 days after last comp ?‍♂️

sheer stupidity on my part

More than welcome , all here to help

each other. Anything you can do to ensure you are ok for Saturday? Cocky is the way to do it sometimes though. Need that mental belief that you will get it as much as anything.

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RS86
Posted (edited)
23 minutes ago, sadj said:

More than welcome , all here to help

each other. Anything you can do to ensure you are ok for Saturday? Cocky is the way to do it sometimes though. Need that mental belief that you will get it as much as anything.

 

At this stage I think rest. Tested myself a few days back around comp weight and it felt OK but hit or miss how I am going to feel on the day I think, seem to have pinched a nerve so been getting sciatic pain and right foot going numb at times when I sit. Swithering right now because I want to do the comp but i'm only half as motivated towards strongman and would like to do well at the British in August for PLing.

 

Probs just make a call midweek next week I think

Edited by RS86

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Stokesy

Shawn Rhoden out of the Olympia. I assume the usual restrictions around commenting on things that could get the site in legal trouble apply.

 

 

 

 

 

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ri Alban
Posted (edited)
7 hours ago, Stokesy said:

Shawn Rhoden out of the Olympia. I assume the usual restrictions around commenting on things that could get the site in legal trouble apply.

 

 

 

 

 

They should just give Phil his undeserved titles and save others the time and money.

 

 

Maybe should have watched the videos first. 

Edited by ri Alban

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ri Alban
On 05/05/2019 at 21:36, RS86 said:

 

At this stage I think rest. Tested myself a few days back around comp weight and it felt OK but hit or miss how I am going to feel on the day I think, seem to have pinched a nerve so been getting sciatic pain and right foot going numb at times when I sit. Swithering right now because I want to do the comp but i'm only half as motivated towards strongman and would like to do well at the British in August for PLing.

 

Probs just make a call midweek next week I think

Are you all set for August? 

 

 

 

 

 

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RS86
4 hours ago, ri Alban said:

Are you all set for August? 

 

 

 

 

 

 

Na, tore my bicep off at the elbow in May during 2nd event at Scotland Strongest man u90s. I had won event 1 with 230kg x 11 deadlifts. Event 2 was 330kg tyre flip and my left wrist went as I lifted it first time, went a second time and right arm went pop/crunch

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ri Alban
1 hour ago, RS86 said:

 

Na, tore my bicep off at the elbow in May during 2nd event at Scotland Strongest man u90s. I had won event 1 with 230kg x 11 deadlifts. Event 2 was 330kg tyre flip and my left wrist went as I lifted it first time, went a second time and right arm went pop/crunch

:( Feck!

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RS86
34 minutes ago, ri Alban said:

:( Feck!

 

Yeah not ideal. Surgically reattached by drilling through the radius bone, pulling tendon through and anchoring with titanium so put me out of action for a bit. That's me done with strongman now though, not worth it

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ri Alban
1 hour ago, RS86 said:

 

Yeah not ideal. Surgically reattached by drilling through the radius bone, pulling tendon through and anchoring with titanium so put me out of action for a bit. That's me done with strongman now though, not worth it

Good luck! 👍

 

 

 

Tom and Luke will just have to carry the flag for Scotland now.

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