Two games of football. First and second teams.
Second team were stuck so played for them directly after a hard fought first string encounter.
I won’t do a thing until Wednesday I reckon.
You’re a crazy old bastard.
Hip flexor will probably snap off if I do anything…
While I would find my right flexor fairly restricted, I wouldn’t say I’ve ever had actual pain in the them after a match.
That stretch I gave a few weeks ago us great for hip flexor. Also doing hanging leg raises and Snatch grip dead lifts (you can do these ine legged with an Olympic bar too) will build the Illpsoas and spinal erectors, often the cause of hip flexor and lower back issues. Basically they may be over worked (clearly with Count in this isolate case) but the stronger and more flexible they are are the better you will run.
Ya, I’m making a conscious effort to stretch them as often as I can. I can definitely see progress.
FAO ChocolateMice[/USER] and [USER=273]caoimhaoin
I’ve flirted with the gym in the past but I just can’t hack the gym culture and freaks that hang around the place. I would like some tips on what I need to work out at home. I currently do an 8km jog every second evening and I’m going to start spinning classes twice a week as well. I don’t want to purchase any weight benches or the likes as they take up space and would look unsightly. The spinning and the jogging will keep my general fitness levels up so I’d like some tips on the exercises for my legs/arms/chest and particularly my core. I am generally happy with my body structure, I would just like to add a bit more definition or as Dennis Reynolds would put it “the Jesus on a cross look”.
Can you recommend some comprehensive exercise routines for working out at home. I currently own a set of dumbells (with weights).
Thank you.
[quote=“Il Bomber Destro, post: 783068, member: 1052”]FAO ChocolateMice[/USER] and [USER=273]caoimhaoin
I’ve flirted with the gym in the past but I just can’t hack the gym culture and freaks that hang around the place. I would like some tips on what I need to work out at home. I currently do an 8km jog every second evening and I’m going to start spinning classes twice a week as well. I don’t want to purchase any weight benches or the likes as they take up space and would look unsightly. The spinning and the jogging will keep my general fitness levels up so I’d like some tips on the exercises for my legs/arms/chest and particularly my core. I am generally happy with my body structure, I would just like to add a bit more definition or as Dennis Reynolds would put it “the Jesus on a cross look”.
Can you recommend some comprehensive exercise routines for working out at home. I currently own a set of dumbells (with weights).
Thank you.[/quote]
There’s no easy fix or handy routine mate. You want definition or a certain type of body you got to train right, eat right and rest also.
Try some sprints, even 20 mins a week.
You can still do the basics with or without weights- push ups ( vary them- wide arm, short , knuckle, with your legs raised) lunges front and back step, alternating jumping lunge, hand behind head squats, jumping squats, Planks, If you don’t have a bar for pull ups you can use weights for single or even double arm bent over rows. The important thing tho is that you don’t neglect an area.
Try get out doors too, use goal posts for pulls or chins, wear a bag with weight in it, be creative. You don’t need a gym to look how you want but you need the work ethic pal. Set goals and targets- if It’s 20 push ups at the start up it the following week, after a few weeks add weight to your back while doing them. It’s all about being motivated and pushing yourself.
[quote=“ChocolateMice, post: 783071, member: 168”]There’s no easy fix or handy routine mate. You want definition or a certain type of body you got to train right, eat right and rest also.
Try some sprints, even 20 mins a week.
You can still do the basics with or without weights- push ups ( vary them- wide arm, short , knuckle, with your legs raised) lunges front and back step, alternating jumping lunge, hand behind head squats, jumping squats, Planks, If you don’t have a bar for pull ups you can use weights for single or even double arm bent over rows. The important thing tho is that you don’t neglect an area.
Try get out doors too, use goal posts for pulls or chins, wear a bag with weight in it, be creative. You don’t need a gym to look how you want but you need the work ethic pal. Set goals and targets- if It’s 20 push ups at the start up it the following week, after a few weeks add weight to your back while doing them. It’s all about being motivated and pushing yourself.[/quote]
Thanks pal.
ChocolateMice
What is your opinion on resistance bands?
[quote=“Il Bomber Destro, post: 783077, member: 1052”]ChocolateMice
What is your opinion on resistance bands?[/quote]
I’ve never used them but I’d say they would be ideal for what you are looking for. Kevin will be your man here.
caoimhaoin
Any tips on this, pal?
Bands are good for development and progression of bodyweight training. Bigger ones are then used by powerlifting competitors and Weightlifting competitors for getting over sticking points and Force development. So you shouldn’t worry too much about them really for now.
The one piece of equipment that might suit you Totti is a Kettle Bell. I use it for Conditioing and muscular endurance but if new to it it can really help knock off a KG and adds great variety. There is a shit load of stuff out there, but if you could learn these well technically you’ll be needing to but another KB pretty quickly. I’d start with a 12-16KG and do anything difficult with 2 hands.
KB Conditioning
- KB Turkish Get up
- KB Clean & Press
- KB Sumo Deadlift
- KB Swing Alt
A bodyweight circuit that will keep you mobile as well as hitting all the body parts would be something like this
Bodyweight circuit (in brackets is what I suggest you start off with and also take 30 sec break between exercises, where as I use resistance, master the movements first)
Press up x 12 (as many as you can)
Plank x 1 min
SLRDL(single leg Romanian dead lift) ® X 8
Chins x 6 ( as many as u can)
SLRDL (L) x 8
Press x 8 ( any kind of press, shoulder, bench, floor)
Russian twists x 25
One leg Pistol squat x 3 E/S ( BW Deep squat x 15)
Supine pulls x 10 ( as many as you can)
I have a chin up bar which drops down as a hanging bar, so you’d have to adjust. I Di this myself and its pretty much what we do on Monday nights with the footballers. You can make it as hard as you want. Holding a KB or your DB’s will add to it. Bands can make push ups hard etc. but 6 weeks doing the BW circuit twice a week and the KN twice a week and you’ll see a good change. Reassess then.
Any opinions on TRX Kevin? And not slang for coitus.
I think it’s a great work out.
[quote=“Appendage, post: 783186, member: 11”]Any opinions on TRX Kevin? And not slang for coitus.
I think it’s a great work out.[/quote]
Ya, a very worth while piece of equipment. Good for core work. Good for in-season strength & conditioning maintainence. wouldn’t do a huge amount for real strength though, you have to lift weights for that.
[quote=“Il Bomber Destro, post: 783068, member: 1052”]FAO ChocolateMice[/USER] and [USER=273]caoimhaoin
I’ve flirted with the gym in the past but I just can’t hack the gym culture and freaks that hang around the place. I would like some tips on what I need to work out at home. I currently do an 8km jog every second evening and I’m going to start spinning classes twice a week as well. I don’t want to purchase any weight benches or the likes as they take up space and would look unsightly. The spinning and the jogging will keep my general fitness levels up so I’d like some tips on the exercises for my legs/arms/chest and particularly my core. I am generally happy with my body structure, I would just like to add a bit more definition or as Dennis Reynolds would put it “the Jesus on a cross look”.
Can you recommend some comprehensive exercise routines for working out at home. I currently own a set of dumbells (with weights).
Thank you.[/quote]
20 push ups, 1 minute crunches, 1 minute plank, one minute rest - repeat x 4.
Three times a week and you will notice a huge difference in the space of a few weeks
[quote=“caoimhaoin, post: 783141, member: 273”]
The one piece of equipment that might suit you Totti is a Kettle Bell. I use it for Conditioing and muscular endurance but if new to it it can really help knock off a KG and adds great variety. There is a shit load of stuff out there, but if you could learn these well technically you’ll be needing to but another KB pretty quickly. I’d start with a 12-16KG and do anything difficult with 2 hands.
.[/quote]
kettlebells are a savage workout alright kev but I find it can be quite sore on your lower back the taller you are…
Il Bomber Destro
This is what I did the other day mate, down my local pitch.
20 pushups
20 crunches
20 wide arm pushups
20 crunches
15 knuckle pushups
20 crunches
15 close arm push ups
20 crunches
30 second break
16 alternating split lunge
20 mountain climbers
repeat x 3 rounds in total
30 second break
7 wide arm pull ups
15 touch the sky lower ab exercise
repeat 3 rounds total
30 seconds break
40 hand behind head squats
20 pushups
7 pull ups
16 alternating split lunges
2 min rest
repeat the lot for 3 rounds total.
Crunches CM? What exactly do you consider a crunch, as I know people differ. There is a safe crunch and absolutely don’t do one.
Scumpot - Tall people struggle with alot of exercises, that’s why in alot of cases one would only 2-3-4 total body compund exercises and just do loads of them. Mobility is key for talls. For instance one of our ruck men (20, 6’7") does Hang Clean w/ Core & Mobility, Bench w/Core & Mobility, Goblet Squat w/ Core & Mobility. He really struggled with the Squattung and hang clean, but he can do them to a just about acceptable level now. Lets say he’s a 4/10, if I got him to 7-8/10 in 6-9 months he’d have developed alot. Tall people are late and slow developers physically(well white tall people anyway). But basic movements perfected over time work well for them.
[quote=“caoimhaoin, post: 783252, member: 273”]Crunches CM? What exactly do you consider a crunch, as I know people differ. There is a safe crunch and absolutely don’t do one.
.[/quote]
Chocolate mice is now off frantically googling to find out the correct method of doing a crunch