The 90 Day Challenge: Milk Log
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Fuck yer a broomstick! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /> Though I'm somewhat jealous that you're 40kg lighter than me despite being about the same height ... :shifty:<br />
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What you need my man are the big muscle exercises. Let's face it - how often do you lift something using JUST your bicep? Isolated training in some weights programs is a crock unless you just want a bit of useless bulge - these exercises give you "real world" strength in addition to shape and lean, hard muscle:<br />
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Squats - all legs + back<br />
Deadlifts - upper legs + back<br />
Bench Press - mainly chest but also triceps, trapezoids, deltoids<br />
Shoulder press - trapezoids, deltoids, upper back, triceps<br />
Chinups - upper back, laterals, biceps, forearms<br />
Dips - chest, triceps, forearms<br />
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There are a couple of variations to chinups of course - overhand wide grip is more for the back (and sometimes called Pull-ups as opposed to chinups) whereas underhand (palms facing toward you or "supine") is more for the arms themselves, particularly biceps. -
I had a good week. Healthy eating, and daily gym visits in the morning. Still struggling to finish my work out though. Need to get quicker - which should come as I get used to the new exercises. I also need to get there earlier unfortunately.<br />
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Not a good day today - flagged the gym this morning and will be having junk for both lunch and dinner. St Paddy's Day and all...<br />
Anyway, will have to be a good boy of the weekend now. -
[quote name='Nick the Aussie']<br />
Fuck yer a broomstick! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /> Though I'm somewhat jealous that you're 40kg lighter than me despite being about the same height ... :shifty:<br />
<br />
What you need my man are the big muscle exercises. Let's face it - how often do you lift something using JUST your bicep? Isolated training in some weights programs is a crock unless you just want a bit of useless bulge - these exercises give you "real world" strength in addition to shape and lean, hard muscle:<br />
<br />
Squats - all legs + back<br />
Deadlifts - upper legs + back<br />
Bench Press - mainly chest but also triceps, trapezoids, deltoids<br />
Shoulder press - trapezoids, deltoids, upper back, triceps<br />
Chinups - upper back, laterals, biceps, forearms<br />
Dips - chest, triceps, forearms<br />
<br />
There are a couple of variations to chinups of course - overhand wide grip is more for the back (and sometimes called Pull-ups as opposed to chinups) whereas underhand (palms facing toward you or "supine") is more for the arms themselves, particularly biceps.<br />
[/quote]<br />
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Thanks for your comments Nick. In my current programme I am doing squats, [i]Dumb bell [/i] Chest Press, Dumb bell Shoulder Press, Chin ups.<br />
No Dips or deadlifts - are deadlifts where you basically take the barbell from the floor to above your head?<br />
I think my main barrier is getting my tecnique right and then upping my weights and pushing myself. -
Deadlift technique can be found here: [url="http://www.dolfzine.com/page362.htm"]http://www.dolfzine.com/page362.htm[/url]<br />
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i.e. you don't lift above your head, mainly use your lower back and upper legs to raise the bar off the floor. You're talking about a power clean which is like the weightlifting thingy at the Olympics.<br />
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Technique is all-important to these exercise - too much weight without the right technique will screw your body right up.... -
1000th Silver Fern Post:<br />
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Been a good boy nutrution wise and going to the gym. Am completely nailed this morning after my workout. Still not getting to my cardio each morning, but am not down about it as I am still feeling punished after the weights work out. Really trying to put more effort into tecnique and weight - this morning I squatted 95kgs (incl 15kg bar), which is not a lot, but I feel good about it as it was a bit of a barrier to get past, and it is body 1.3 * my body weight. <br />
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Am looking into protein supplements as I think it helps muscle rejuvination. Apparently cops can get certain brands at almost cost, so might ask a cop that I know. -
Milk - if you're not getting to your cardio every morning, then some days skip the weights and extend your cardio session. Its about balance and you don't want to start firming right up on the muscle side of things to discover your overall fitness is a bit lacking. Weights will assist in some cardio activity but studies have proved that weights + cardio is much better for your system than cardio alone.
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Ok, but if you are not training for anything does it [i]really[/i] matter. I mean, obviously if anyone had a choice of being fit or not fit, they would choose fit - but wouldn't the weights be better to focus on if you were mainly interested in cosmetic results?
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Yes, but you need the balance to keep your metabolism going. When I was at Uni, besides the odd game of rugby or indoor soccer/hockey/netball, I did purely weights, and when I stopped doing that I started to pack on the fat. Because I never got into a cardio routine of any kind I never exercised unless I was near a gym. The beauty of cardio work is if you have running shoes, you can go for a run!
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Sounds fair. Yesterday I did half an hour on the cross trainer, so hopefully can build on that.<br />
I was ontrack to do cardio today, but I keep hitting the same problem with the weights. Everytime I have to do incline and flat bench dumbell presses it takes me forever to finish because I can't get the fucken things up there to start. Once they are in position it's pretty easy - but I am sure I am going to ruin my shoulder good and proper soon. It's not getting them to the chest that's the problem - it's getting them into the air the first time.<br />
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I guess the obvious solution is to lower the weights, but they are already girly enough as it is (max 27/ sometimes 30 kg each arm flat bench, max 23k sometimes 26 kg on incline). Also, I am reluctant to lower them as the weight is fine once I am going. Any ideas? Is this common? -
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I tend to do bench with both feet up on the bench in order to keep the lower back flat against it when straining for the really heavy weights, so like Bart says I sit the weights on my legs, then roll back onto the bench while pushing them up with my knees. By the time I'm on my back they're in the start position.
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Thanks guys. The actual problem isn't getting the weights to my chest, it's getting them up in the air the first time. I found out that I was doing that first rep with my elbows out from my body ( a busted shoulder waiting to happen). For that first rep your elbows should be tucked into your side, then once the weights are up resume normal position. It's definitely easi[i]er[/i] but I still can't get them up there that well. Will keep working at it though.<br />
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Was really good last week. The weekend was supposed to be a write-off, but ended up playing force back for a couple of hours on Saturday, and made it to the gym on Sunday. So feel pretty good about the weekend.<br />
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Seem to be getting consistently under 77kgs, so hopefully have broken the 78kg duck. -
Could try either:<br />
<br />- Dropping your weight and increasing reps<br />
- Getting someone to spot for you<br />
- Try it on a machine press until your strength is up to handle the free weights<br />
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Anything else might, as you say, result in injury.
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yeah, ask someone to help for that first rep - but make sure you tell them just for that first one. <br />
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Nothing worse than getting a spot from someone, and they start assisting you halfway through your reps. Me been training pretty much on my own for the last couple of years, and have the reps I can do sorte4d sweet. Sometimes looks like I won't get it up, but I know I will - weights almost stopping, looks like needs help, but am fine. Thats when the help pisses me off.<br />
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And no jokes about 'getting it up' please... -
Going pretty well. Taking daily protein shakes, and feel like that is helping. My main problem at the moment is the weekends - the routine goes to the pack. Shit keeps coming up, and I actually just want a few quiet ones to stay on track. Anyway, birthday this weekend - so don't think I will be getting much done again.
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[quote name='Milk']<br />
My main problem at the moment is the weekends - the routine goes to the pack. Shit keeps coming up, and I actually just want a few quiet ones to stay on track. [/quote]<br />
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Yeah, a problem that everyone seems to have experienced to a degree. I don't think there's anything that can be done about it save for ridiculous martyrdom; there's always someone's farewell, birthday, new job etc to celebrate / commiserate. <br />
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I just decided to let the good times roll. If you have to attend a "do" you might as well cast aside the guilt and go hammer, even if it is twice a weekend :happy: -
Unfortuantely I have stayed away from the gym for about a week due to sickness. Back again today, so trying to get back on the wagon for what seems like the hundreth time. The good news is I have been eating really healthily this week, and have not had ANY alcohol for 14 days. <br />
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[quote name='Miller V Jackson']<br />
I just decided to let the good times roll. If you have to attend a "do" you might as well cast aside the guilt and go hammer, even if it is twice a weekend :happy:<br />
[/quote]<br />
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Yeap, next time i do drink I'll be hitting it like a train - I'll be a cheap date though.<br />
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Really wish I could stop falling off the wagon, the progress RB, Bart, MVJ, etc are making is really impressive. -
Back in the saddle again today. Did the entire lower body and abs workout, including cardio. Muscles are sore from yesterday, so really pleased with that too.<br />
Last night I had pasta for dinner, so that probably wasn't good - but I'm sure there are worse things. Anyway, the jury still seems to be out on how bad carbs at night are.
