Now or never: Taking it to the next level
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Been a while....<br><br>Eventually got that "flabby" feeling after couple of days and was keen as to get back into it. Kind of overdid it last week. Am reverting back to my PT workout from a couple of years back. Involves a killer leg day which was harsh even its abbreviated form. Had first run since HM on Saturday. Was pretty tough on a sore body, but went ok. Has been record cold snap here recently so am not overly keen for more night running. Hopefully it'll warm up. Don't think I'll go back to 4 runs a week, but 3 is still a nice round number.<br><br>Diet has to be cleaned up, haven't been much up for food shopping. Severe bit of stress recently with wife, but seems ok now. Not out of the woods yet, but signs are good.
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Thanks mate. Biopsy today. Hopefully all good. At least after CT scan we know what isn't affected, so there is no worse case at this stage.
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Not good news unfortunately.<br><br>Not the worst that could have happened, but certainly not the best. Pretty devastating regardless.<br><br>Will still be training. Got to have something else to focus on. But will just be to stay sane and forget stuff for an hour or so.<br><br>All the best fellas. Thanks for the support and encouragement in the past 6 months or so. Will report back when (and I do mean when) this shit is finally over.
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<p>aw shit bro, that is rough news. Hope you guys have all the info, advice and top quality medical care you need to kick its ass. Kia kaha</p>
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<p>Considering I'm still sharing my bs opinions on other threads, I might as well continue here.</p>
<p> </p>
<p>No real change in the current situation, but things haven't gotten worse which is very positive. I think I've missed this log, which I found to be quite therapeutic. There is also the fact that my commitment and focus fall away quite a lot when not reporting my workouts. I've been pretty active considering, but I'd like to ramp it up a bit.</p>
<p> </p>
<p>The plan is to stick to the following if possible:</p>
<p> </p>
<p>Sunday: Off</p>
<p>Monday: Chest and biceps</p>
<p>Tuesday: Back and triceps</p>
<p>Wednesday: Legs</p>
<p>Thursday: Cardio</p>
<p>Friday: Shoulders</p>
<p>Saturday: Cardio</p>
<p> </p>
<p>I might also chuck a run in on one of the other days as well. I've been finding that I'm working late then slumping in front of the TV. I'd prefer to replace that with a light jog. No Walking Dead on anyway.</p>
<p> </p>
<p>Anyway today was chest and biceps. As I mentioned, the commitment just hasn't been there. Theres a major difference between walking around the gym lifting a bit of tin here and there and reading TSF on the mobile in between sets and really smashing each rep and set. Today I went hard. I was also doing rope pullovers between some sets. Feeling it a bit now, and will probably have plenty of "good" pain tomorrow.</p> -
<p>BTW, does anyone have a decent workout programme with that kind of split? I'm looking for something new.</p>
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<p>Yeah, coincidentally enough I've just decided to change that. I've now found a good workout which is:</p>
<p> </p>
<p>Mon-Chest, Tris, calves</p>
<p>Tues - Back, biceps abs</p>
<p>We'd - Rest/Cardio</p>
<p>Thurs - Legs</p>
<p>Fri - Shoulders</p> -
That's a better split<br><br>
All comes down to preference really. Some like to pair up chest and triceps and then back and biceps which makes sense but chest and bi then chest and Tri also works but you often need a day between them due to the overlap<br><br>
Id be tempted to give the arms another tickle on your shoulder day too or the calves a second go, or even more abs -
Personally I find training each body part just once a week not quite enough for me so have set out my week to hit everything twice. <br><br>
Having said that. I'm pretty small and never make huge gains. Maybe once a week per body part but more comprehensive could be worth a try -
<p>I'd consider the following</p>
<p> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Mon- Chest, arms and some core - mix up between flat/decline bench and using barbell and dumbells. Add a finishing set for biceps/triceps as bench variations would have already worked you over</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Tues - Back and core - I like to start back with some light shoulder work - waiters carries etc. What is your primary back exercise/s? deadlifts? or rows and pulldowns?</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">We'd - Rest/Cardio - stretching and rolling out</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Thurs - Legs - squats, lunges, leg press maybe... front squats hit your core really well, you could work a few core variations in there too.</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Fri - I'd use Friday to focus on whatever is feeling good - can be a good way to keep some variation in your training etc.</span></p>
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<p><span>Reckon the monday/tuesday bit is the trickiest, chest and back have a lot of overlap so maybe doing legs on tuesday and back on thursday is the way to go?</span></p> -
I'm directly targeting the core a bit more directly with stomach vacuums plus the Pilates work.<br><br>
I'm of the school of thought ( and Internet research, not just Broscience backs this up ) that you can do this multiple times a week. At a bbq over the weekend a 'mate' pointed out I looked a bit thicker round the middle than usual, definitely partially winding me up but also elements of truth so I've taken it on board. -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="554230" data-time="1453751024">
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<p>I'd consider the following</p>
<p> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Mon- Chest, arms and some core - mix up between flat/decline bench and using barbell and dumbells. Add a finishing set for biceps/triceps as bench variations would have already worked you over</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Tues - Back and core - I like to start back with some light shoulder work - waiters carries etc. What is your primary back exercise/s? deadlifts? or rows and pulldowns?</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">We'd - Rest/Cardio - stretching and rolling out</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Thurs - Legs - squats, lunges, leg press maybe... front squats hit your core really well, you could work a few core variations in there too.</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Fri - I'd use Friday to focus on whatever is feeling good - can be a good way to keep some variation in your training etc.</span></p>
<p> </p>
<p><span>Reckon the monday/tuesday bit is the trickiest, chest and back have a lot of overlap so maybe doing legs on tuesday and back on thursday is the way to go?</span></p>
</div>
</blockquote>
<p> </p>
<p>Depends if you ever want to train shoulders other than the light stuff on Tues?</p>
<p> </p>
<p>Its hard to fit it all in if not training weekends and want a rest or cardio day in the week.</p>
<p> </p>
<p>Could always just make Friday shoulder and MORE ARMS</p> -
<p>Moar arms!!!</p>
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<p><img src="http://cdn1.sciencefiction.com/wp-content/uploads/2015/08/predatorarmwrestle.jpg" alt="predatorarmwrestle.jpg"></p> -
Cheers for the input fellas.<br><br>
Agree with JK that tickling the arms is an option for Fridays. In previous times I've done a bicep curl/dip superset to finish things off. I'm also doing abs most days. A exercise ball plus overhead weighted pulldowns superset kills the abs nicely.<br><br>
Did shoulders today. For some reason this is the day when I regularly smash it:<br><br>
DB shoulder press<br>
Side raises<br>
Front raises<br>
Shrugs<br>
Head-height row type thingies. -
<p>Got shoulders tomorrow. Love shoulders. Usually pair them up with back. Makes for a big day but a day I enjoy.</p>
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<p>The head height row type thing is probaby upright rows if you are doing them through the vertical. Or possibly a face pull if using a cable and pull towards your face.</p> -
That's the one!<br><br>
Face pull. <br><br>
Good little exercise that one. -
<p>Last night:</p>
<p> </p>
<p>50 minute run. Was muggy as all hell and would no doubt have destroyed a New South Welshman, but this QLD Kiwi is made of sterner stuff (:</p>
<p>Went ok, although knees were aching a bit. Jumped straight in pool afterwards and felt much better.</p>
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<p>This morning:</p>
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<p>Back and tris. A bit meh this one. Didn't have much time and didn't really smash it properly. It was sort of indicative of how I've been the past six months or so. Lifting weights, but not really counting reps or having any plan. Will fix this when I start on the new programme next week.</p>
