First time poster, long time reader..



  • Just weighed myself and got the shock of my life when I saw that I'm now 113kgs.. WTF CHRISTMAS!
    My goal weight is 102kg.. It's when I know I'm in good shape..

    After hearing all the success stories, I thought i'd give it a shot posting my progress here.. And maybe get ideas on other workouts

    I haven't done any leg workouts in over a year, stuffed up my patella tendon.. Couldn't even do a BW leg extension without any pain.. Even when taking a free throw (bball), I had pain..
    Was told I shouldn't do deep squatting.. Was able to deep squat 220kg before something went wrong.. Apparently my bad hammy pulled on it..
    Playing indoor netball doesn't help either, or so I'm told..

    All I have at home is a bench, barbell, dumb bells and 110kgs of weights.. So I might start on those.. No time to go gym.. Got 3 kids (1, 3, 4)
    Haven't had time to write a plan, but I didn't want to procrastinate any longer and just went downstairs to the dungeon.. (made the most of it while wife took kids to her parentals + shopping)

    Started Day 1 today and it was fun.

    Warm up..
    75 push ups.. nice sweat.. my core is WEAK..

    Bench - warm up + 5 sets of 10 reps (60, 80, 90, 100, 110, 110)
    DB Flies - 3 sets of 12, 20kg es
    Lateral DB Raise - 3 sets of 12, 15kg es
    Front DB Raise - 3 sets of 12, 15kg es
    Arnold Press - 3 sets of 12, 25 kg es
    Upright BB rows - 3 sets of 12, 60kg
    Tri extensions - 3 sets of 12, 40kg
    Tri kickbacks - 3 sets of 12, 15kg

    Kids came home so I took them to the park..
    Work on legs and biceps tomorrow
    Can't really think of anything besides deadlifts and squats..

    A friend invited me to a crossfit session, so I might check it out and see what they do..

    Edit: Would also like some advice on supplements to take. I take fish oil. Not really sure what is good and I'm not a really a gym bunny. I just like to feel strong. Always been wary of trying protein. I've been scarred by the myth that I will get fat if I stop training.



  • Welcome to the club. I'm assuming that your goal weight means you're quite tall?

    Anyways, quickest way for me is road work but weights always burn well too. I also find that running is something convenient where, as you say - gym can be time consuming. Running helps clear the mind too.

    Do the weigh in but also the tape measure. other than that, whatever works for you!



  • lol.. nah I'm not tall.. I'm only 179cm..
    I can't run for nothing.. Thats why I play indoor netball.. gives me a purpose to run.. I used to do interval training on a cross trainer (cos of my knee).. Nice n quick (all up 10 minutes), Might try that tomorrow..
    Good idea, I'll buy a tape measure next time I'm out..



  • [quote name='mimic' timestamp='1357556401' post='335954']
    Edit: Would also like some advice on supplements to take. I take fish oil. Not really sure what is good and I'm not a really a gym bunny. I just like to feel strong. Always been wary of trying protein. I've been scarred by the myth that I will get fat if I stop training.[/quote]

    Thing is, if you don't need, don't take it. Have a look at recommended intake for someone your age/weight, look at the food you eat, and see if there is a discrepancy. Because I'm doing a lot of running and reducing calorie intake for weight loss, I take stuff that I'm not getting enough of otherwise.

    Fish oil good. I also take magnesium for muscle relaxation (anti-cramping) and calcium absorption (I consume a fair bit of dairy), iodine for metabolism (have to take folic acid with it as I don't absorb iodine easily), and lysine for heart function but mainly to prevent cold sores which I'm susceptible to.

    Add far as your leg issues go - have they been resolved? Nothing worse than getting a couple of weeks in and getting discouraged by an injury. I haven't had a serious injury since I gave up rugby.



  • And get that core up and running! Planks for time will do nicely I think start with 30 seconds and build up



  • Nah, my knee hasn't been resolved.. So I'm taking it easy on the legs.. Not going to push it..
    It has limited my exercises though.. I can't do single leg squats, lunges, or leg extensions..



  • If you're still playing netball I'd highly recommend warming up properly, something I've never done but will be religious about if I make it back... 😞



  • Welcome mate. Expect to see lots of dedication and frequents posts from ya in here.

    [quote name='mimic' timestamp='1357556401' post='335954']
    Always been wary of trying protein. I've been scarred by the myth that I will get fat if I stop training.
    [/quote]

    Its a myth alright.... The key thing to understand if your own calorie and macro requirements. If you can get a good gauge on what your body needs to function the way you want it and then compare that with your food intake you should get a good idea if certain supplements (like protein) are required and where certain foods should be dropped. I recommend using www.myfitnesspal.com for this. Its free and has a good phone app too. I track all my eats with this and its very helpful.



  • [quote name='mimic' timestamp='1357558803' post='335965']
    Nah, my knee hasn't been resolved.. So I'm taking it easy on the legs.. Not going to push it..
    It has limited my exercises though.. I can't do single leg squats, lunges, or leg extensions..
    [/quote]

    Try walking, like up One Tree Hill or other varied walks, not a simple flat walk, but a decent one with a good uphill section/s, much easier on the body than running.

    I get bored road running, but love running up bush tracks and the like, but if you have knee issues, running down would be a problem, so walking them would be better.



  • [quote name='mimic' timestamp='1357556401' post='335954']
    Just weighed myself and got the shock of my life when I saw that I'm now 113kgs.. WTF CHRISTMAS!
    My goal weight is 102kg.. It's when I know I'm in good shape..

    After hearing all the success stories, I thought i'd give it a shot posting my progress here.. And maybe get ideas on other workouts

    I haven't done any leg workouts in over a year, stuffed up my patella tendon.. Couldn't even do a BW leg extension without any pain.. Even when taking a free throw (bball), I had pain..
    Was told I shouldn't do deep squatting.. Was able to deep squat 220kg before something went wrong.. Apparently my bad hammy pulled on it..
    Playing indoor netball doesn't help either, or so I'm told..

    All I have at home is a bench, barbell, dumb bells and 110kgs of weights.. So I might start on those.. No time to go gym.. Got 3 kids (1, 3, 4)
    Haven't had time to write a plan, but I didn't want to procrastinate any longer and just went downstairs to the dungeon.. (made the most of it while wife took kids to her parentals + shopping)

    Started Day 1 today and it was fun.

    Warm up..
    75 push ups.. nice sweat.. my core is WEAK..

    Bench - warm up + 5 sets of 10 reps (60, 80, 90, 100, 110, 110)
    DB Flies - 3 sets of 12, 20kg es
    Lateral DB Raise - 3 sets of 12, 15kg es
    Front DB Raise - 3 sets of 12, 15kg es
    Arnold Press - 3 sets of 12, 25 kg es
    Upright BB rows - 3 sets of 12, 60kg
    Tri extensions - 3 sets of 12, 40kg
    Tri kickbacks - 3 sets of 12, 15kg

    Kids came home so I took them to the park..
    Work on legs and biceps tomorrow
    Can't really think of anything besides deadlifts and squats..

    A friend invited me to a crossfit session, so I might check it out and see what they do..

    Edit: Would also like some advice on supplements to take. I take fish oil. Not really sure what is good and I'm not a really a gym bunny. I just like to feel strong. Always been wary of trying protein. I've been scarred by the myth that I will get fat if I stop training.
    [/quote]

    That's some awesome lifting after push ups mimic. Brilliant stuff.

    Like yourself I have little buggers out bothering me while I try to do weights and it can be hard. Personally in terms of supplements I don't reckon there is a "one size fits all" so to speak. Some stuff works for some people but doesn't for others. For example Creatine didn't do anything for me other than make me shit a lot and ripped freak was the same. The Curse ( Google it ) however was off the charts, I felt like I could lift a fucken car after taking that.



  • Pre workouts like The Curse Have changed alot in recent times. The old version of the curse that you had would have DMAA in it which is now banned as it was pretty much like a party pill. It's been reformulated now and doesn't have the kick anywhere near what it use to. Lots of other stuff out there but you really need to ask yourself if you really need a pre workout. If its the only thing that will get ya in to the gym after a long day then maybe it's an option but so might be training in the morning or just try a 2 scoop coffee.

    In term of supplements, the two most common that give the best results are protein and creatine. Have used both with good success in the past. Have not used creatine for a while but will again shortly when I start my bulk.



  • [quote name='MN5' timestamp='1357598287' post='336042']
    That's some awesome lifting after push ups mimic. Brilliant stuff.

    Like yourself I have little buggers out bothering me while I try to do weights and it can be hard. Personally in terms of supplements I don't reckon there is a "one size fits all" so to speak. Some stuff works for some people but doesn't for others. For example Creatine didn't do anything for me other than make me shit a lot and ripped freak was the same. The Curse ( Google it ) however was off the charts, I felt like I could lift a fucken car after taking that.
    [/quote]

    Do you drink coffee? My mate said that its pointless taking creatine if you drink coffee (caffeine) as they cancel each other out..
    I have a few friends who take things like Glutamine and Leucine.. But they're gym bunnies.. And I wasn't too sure if they were effective for a casual guy like me..



  • [quote name='mimic' timestamp='1357557417' post='335958']
    lol.. nah I'm not tall.. I'm only 179cm..
    [/quote]

    Then at 102kg I assume you're a unit.



  • [quote name='mimic' timestamp='1357604536' post='336076']

    Do you drink coffee? My mate said that its pointless taking creatine if you drink coffee (caffeine) as they cancel each other out..
    I have a few friends who take things like Glutamine and Leucine.. But they're gym bunnies.. And I wasn't too sure if they were effective for a casual guy like me..
    [/quote]

    Bit of bro-science there mate re the coffee and creatine. I know a few muscle heads who actually take their creatine in coffee. In addition, most pre workouts are based on caffeine and a lot of them also contain creatine.

    Glutamine and leucine are good for the recovery but not really required unless training super hard



  • [quote name='mimic' timestamp='1357604536' post='336076']
    Do you drink coffee? My mate said that its pointless taking creatine if you drink coffee (caffeine) as they cancel each other out..
    I have a few friends who take things like Glutamine and Leucine.. But they're gym bunnies.. And I wasn't too sure if they were effective[b] for a casual guy like me..[/b]
    [/quote]

    Dude theres no room for humble attitudes like that in TSF forums. Can you get a bit more arrogant please ? cheers.



  • Today, it was pretty much a BW circuit..

    Warm Up..
    400m run + 10 junkyard dogs

    50 jumpovers (had to jump over a chair, so it was a decent height)
    40 chest slap push ups
    30 burpee jumpovers (had to jump over a chair, so it was a decent height)
    20 HSPU
    10 walking walls

    Every minute on the minute we had to do a 10m bear crawl..

    Got to admit, jumpovers and burpee jumpovers + bear crawls every minute absolutely killed me..Purely cos of my weak core and weak knees..

    Got home and did some more work..
    BB Curls 3 sets of 12, 40kgs
    DB Curls 3 sets of 12, 23kgs es
    DB Hammer Curls, 3 sets of 12, 23kgs es
    Romanian DL, 3 sets of 12, 110kgs



  • [quote name='NTA' timestamp='1357604634' post='336077']
    Then at 102kg I assume you're a unit.
    [/quote]

    Was going to say the same thing I am 78.5 and the same hegiht.

    My advice is make it easy on yourself look at your eating. Small changes here can save you a lot of time in the gym or on the road.



  • Although I haven't posted in a while, it doesn't mean I havent been doing any training.
    i've just been busy working on my car and my wifes car, and visiting my sisters family most of the time while shes here from Oz.

    Good news is that I've lost 5kgs. I'm down to 108kgs now.
    Everything is pretty much in good shape except for the hips and belly.

    Bad news is that my knee is a bit sore again. Had a run at indoor (playing centre) but I think it was the jumpovers. I did that circuit again and my knee felt sore.

    PS: I did the bear, 80kgs and man, it was the shoulders that were killing me. But definitely a good exercise.



  • good work 80kg - fark!

    as you get lighter your injuries and sore bits mysteriously vanish... So there as the load on the chassis diminishes, the better you will like exercise, even maybe including running....!!