Can an old man get a six pack?

BartMan

yolks are the fat bit - whites the protein. So probably not that great for you!

Cookie

...Damn - the yolks are the tastiest bit! 
 
The best laid plans etc. A late booking ski trip for next week, has meant a manic week of work. 
Only 3 gym sessions - focus on legs, core and balance for the ole skiing - squats, lunges, lots of hopping about on one leg looking like an idiot. 
 
It was an interesting exercise writing down all meals for a couple of weeks. I'd recommend it. Key points for me are: 
More fruit and veg 
Eat slightly less and have a few healthy snacks in between 
Go for more low fat options (I noticed I eat more pies/curries etc than I thought!) 
 
Weight has stayed at 80kg and the upper abs are beginning to say hello. A lot more to go though... 
 
Last trip to the gym for cycling/legs today. Then it's on the plane on Sat for a week of skiing. Sweet! 
Will probably eat and drink the house down - but legs and core will get a thorough examination over the next 7 days! I have crap technique so over-compensate with a lot exertion.

Cookie

Still around 80kg and still in one piece after skiing. Work build up means changing routine slightly 
 
Basically resistance training sessions arms/legs 2x week, then try to slot in running, swimming, boxing, cycling around that when I can. 
 
Because I don't want to build muscle - want to get fitter/stronger without adding mass - I'm going to try incorporating as many different forms of exercise as I can. 
 
A general question around resting in between sets if anyone has a view. Instead of say resting between 4 sets of pullups what are pros/cons of interspersing them with eg leg exercises or dips - so that you are continually exercising?

MN5

For buiding absolute strength heaps of rest between sets is advisable I reckon. If I'm doing heavy Deads/bench/weighted chins or whatever I'll have three or four minutes to try and recover. Even that is tough cos recently I did six chinups with 30kg attached, rested almost five minutes and could only do three next set ! Should have tried for three sets of five reps at that weight in retrospect cos the sixth one was tough as fucken anything..... 
 
In saying all that though I try and mix it up every now and again ie lower the weights and less rest ( sixty seconds or so )

Kirwan

You'll only add mass if you eat lots, exercising alone won't do it.

BartMan

yeah, if you want to add muscle mass, it ain't easy, and unless eating like ahorse, the right food, the right protein powder, you're not going to have to worry! 
 
rest is good, I reckon we must rest a minute two at the most between sets.

Cookie

Thanks Guys - great no worries then! 
 
I went for my first run in a couple of years with no bad effects (so far) on the old back, so delighted with that. 
 
More work at mo means less gym time for me, so will be doing quicker sessions of KBs/Punch Bag/Chins/pulls etc alternating with Cycling/Swimming/Running in between when I can.

Wairau

I rest between pull ups:

Do 10 sets of 5-7 complete pull ups, aim in 10 minutes-that's a good one without much rest
Do 6 sets of half-pull ups* with a walk over there and back, bout 2 miuntes I guess-usually something like 30/20/15/15/15/15 (*only go 2/3 of the way down) 
 
All pull ups are done with straight legs, no cheating. 
 
BTW, how are the abs going, getting stronger? Check out my thread on doing ab exercises on the pull up bar, they're really effective.

Cookie

Cheers Kea - yes remember your ab exercises they look pretty savage so building up to them. Doing boxing style planks, sit-ups, leg raises (lying on ground) holding legs out off ground etc. Once I'm proficient at that then the hanging lifts are scheduled in for phase two. 
 
Abs coming on well because I'm losing fat. Now weigh 78.5kg. I'm going to continue with the current cardio flavour to my programme then switch in few weeks when I get bored. 
 
eg yesterday - chins, dips push-ups, lunges, 10 mins KBs, abs, 10 mins on the punch bag, then finished off with a swim. 
Intend to fine tune as I go, so one session focus more on chins (do yours above) another press ups etc etc. 
 
today no time for gym so will do quick run. 
 
Here's a nice little blast to get your pecs pumped in one minute! (copyright some bald dude on youtube) 
 
take two light kettlebells/dumbells - for me around 12kg each works fine. 
 
Assume press-up position - hands gripping kettle bell handles - and do 15 very slow pressups going as far down as poss, chest dropping below your hands, touch floor if poss. 
Try to take one second down and one second up (easier said than done). 
Then immediately on floor, or on swiss ball, do 15 wide-arm flies with the weights 
Immediately after that do normal presses with the weights until failure. 
 
Sit back enjoy the burn, and the admiring looks you get from those who have just seen you straining like a mofo to press two small dumbells

BartMan

abs are an interesting one. We hardly train them at all. 
 
I think in our last 8 weeks (two training blocks), we have had zero ab exercises. For two reasons, if we train them to hard, to often, they'll grow, and we don't want a big blocky waist as bodybulders, and 2, your core gets a hammering (and abs) from the exercises you do at the gym anyway, Tricep pushdowns my abs get hammered holding my body upright! Today with skull crushers, again, abs got caned. So we hardly train them at all (as opposed to old trainers twice a week at least for 20 minutes). Last season our abs on compe were no better or worse than the season beore too. 
 
Which to me goes to show that it is probably 90 percent diet when it comes to abs, and 10% training!! 
 
But in saying all the above, pre contest I like to do a bit more, so I can 'feel' them when on stage, so when you flex you can feel the pain, and you know they're there!!

taniwharugby

yeah I cant recall what I did the other day off the top of my head, but it wasnt abs and the next day they were feeling it as much as any!! 
 
Have lost a couple of inches round the middle, but still no sign of the lower abs...

BartMan

they're always the last ones out to see the sunlight, that's for sure!

Cookie

Trucking on. Getting more into boxing style work outs - punch bag and various floor exercises, but keeping in with KBs, pull-up/Dips and also a couple of short runs each week. Will try a longer one at w/e and see if back is still OK. 
 
Also started up doing a bit more swimming. Especially after lamping a punchbag for 20 mins a swim (breaststroke) seems to stretch things out nicely and also exercise the muscles in a different way. Only doing 5-10 mins of it a moment but will build up to one longer swim each week, maybe throw in some intervals. 
 
Anyone else do swimming/have any tips? I'm assuming it's best AFTER weights/boxing but may be wrong there. Any tips on sorting out your breathing on front crawl would also be much appreciated. I can completely switch-off while doing breast stroke - but front crawl doesn't come naturally and I keep having to remind myself to breathe. Currently trying to take breath after every 3rd stroke so I turn to breathe out both sides - but struggling a bit, just doesn't seem to flow and can't get into a rhythym

Wairau

I breathe every 4 strokes, and try to be as strong down and through the water (while efficient) as possible. 
What I REALLY recommend for you is kicking: 
start off slow, but you can build up to 1k. So, do 25m, 50m...building up, kicking with a board, maintaining a good body position stable in the water, arms sitting on the board. It really stretches out and strengthens the torso and back and abs. When I was good at that, it helped my swimming since I could motor through 50m faster than many swimmers, just through kicking efficiently. 
 
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One more thing: be mindful hat after swimming your body will want more food due to the cold, or something. Try not to let that mess up your diet.

taniwharugby

you also need to keep hydrated with swimming as well, something some dont think about given you are in water.

Cookie

cheers guys - kicking with float looks good. Interesting that this gym is first I've see with a drinking-water fountain at poolside. Long swim followed by steam room could put you in serious hydration bother! 
 
Man flu has halted proceedings. Dragged myself into gym on Sat morning, got beasted by a pro boxer for 45 mins (drills, not boxing - he'd have killed me!) felt good while I was doing it, but felt seriously shit a couple of hours later. 
 
Therefore rested Sunday and today, hopefully back in the saddle tomorrow.

Cookie

Incidentally stumbled across these at the w/e (hope links work). 
 
I like seeing some of the rugby training work outs and there are some interesting routines here - mix of power training and cardio. You've probably see them before (it's Haskell training for world cup) but if not... 
 
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the 10kg ball slam, pass and press-up routine looks a beaut! 
 
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those crocodiles look a killer core exercise. Very funny about 1.40 - he's totally shafted, suddenly becomes concerned with his shoe laces

Cookie

been on hiking holiday with family and because kids are 8 and 9 needed to keep them manageable. 
 
Net result is I've put on about 2kg - weird how if you're outside all day doing very moderate exercise, the body really wants to overcompensate food-wise in the evenings! 
 
Eating a lot more salad this week and back to the gym routine currently 3x a week, plus cycling/running when I can fit it in. Need to get back below 80kg asap.

Cookie

nearly back on track weight. I am experimenting with giving up bread for a bit. Have already noticed a difference in the afternoons - I don't get so much of that post-lunch drowsiness I used to if have sandwiches/toast. I'll keep it going for week or so and see how I get on. 
.

BartMan

bread is the devils tool! Tastes good, easy to slap anything in the middle, and wallah, instant meal. At my peak weight I was probably a loaf a day, now I would be a loaf a year. Or maybe half a dozen, depending on BB competitions, as I'll knock off a loaf, toasted, with peanut butter in a minute after a comp!! Need a turbo toaster, but I digress! Less bread is good, and if you must eat bread, the more grains and less processing the better! 
 
And after a bread binge, boy do I puff up the next day, face ends up looking like Matt Dunnings on a fat day!

The Silver Fern

Can an old man get a six pack?