[quote=“Kinvara, post: 704365”]
There’s no way around that really if you don’t have a spotter. You just have to stick with it and you’ll get better at getting them into position in time.
Is using the bench press machine any substitute?
No. Machines bad.
Just ask some poor punter to spot you… you can then nervously eye his ball sack as you struggle on your max lift. No O’Neil short wearers need apply.
Nah. It’s not as if it’s useless or anything but it’s not as good.
:lol:
got 3 free PT sessions with signing up for the gym. your man, manny pacquaio lookalike, level 2 gym instructor who goes in body building competitions. weird way to sell yourself I reckon. anyway there were some good things he showed me, using the grips for deadlifts easily increased how much I could do. squats he put some weights on the ground so my heels would be a bit higher when doing them.
but to be honest the lad was a chancer. 45 mins or so was all he would spend on a session and it typically involved finding a machine or area that was free. then hitting each set for at least 12 reps. dropsets and all included. totally fatigued the muscles alright but there must have been 5 or more sets of deadlifts which seems far too much at a high weight compared to the advise on here. based on advise here and elsewhere I was wondering what he thought of just concentrating on compound barbell lifts with higher weights and lower reps. nope was against though fairly convenient that barbell exercises are the most popular in the gym. he was all about full body workouts but there seemed little method in his madness.
the last session was a belter with the standard sales pitch, he finished up even a bit earlier. he could do me 20 sessions at $60 a pop best effort. normally charges his clients $70 an hour or $60 for 45 mins. Naturally I told him I probably wouldnt be taking him up on his offer and actually felt a bit sorry for him. there must be 20 PT’s operating out of that fitness centre. cant seem them making much coin out of it.
so my modus operandi for lets say the next 10 weeks, what do you fitness experts recommend? 3 sessions a week is the aim
deadlift, military press, lateral and front raises, lat pulldown, 3 x 1m planks
bench, skull crushers, incline bench, barbell curl, 20kg russian twists 20 x 3
squats, lunges, random leg machine, maybe front squats
aim for 5-8 reps for the weights - 3 sets
You should only be doing really heavy deadlifts once a week, they wreck the nervous system and the muscles you use and its needs time to recover from the strain
What would you class as really heavy? 2 x bodyweight?
about 280kg
3 rep at 90% or 95% max
Have started going to gym in the mornings before work as the 5pm - 7pm period is just too busy.
First session went well, great energy levels, access to all the weights, in and out in 1 hour including a 10 minute swim.
5 minute warm up on cross trainer followed by a 10 minute stretch.
5 x 5 Military Press
5 x 5 Chest Press with DB’s
5 x 5 Squats
5 x 5 Chin ups
Russian Twist 10 x 5
Swim 8 x 20m lengths.
I have an savage hunger on me now.
I haven’t had time to train as i’d like of late- only fitting in one strenght and one conditioning, or cardio session. I’m finding with the 16-8 fasting tho, weight amd body condition has stayed the same and if anything I am getting more from my sessions.
Rountine-
1st station- 25 push ups, 25 crunches, 20 wide arm push ups, 20 crunches, 15 knuckle press pushups, 15 crunches, 10 diamond push ups, 10 crunches.
2nd station- 20 alternating jumping lunges, 20 mountain climbers (30 sec rest) x 3
3rd station- 10 chin ups, 20 lower abdominal exercise (not sure of name-pull hovering legs in towards body and kick up before returning to hovering position) 1 minute rest x3
4th station- 20 pushups- 25 jumping squats- 5-8 pull ups- 20 crunches x 3
Cardio-
Burpees x 8 x4 running 100m between sets x 4 (128 burpees in total) - short and medium distance sprinting. 40 mins total workout.
Been out of training for a while and been injured then another while, just gonna start back now. Injured heel so still can’t put any pressure through it so can’t run, or do rowing machine or squats or any standing weights for another while which is a bit of a balls. So reckon I’m gonna go for strength training for a month, and hopefully put back on some lost muscle. I reckon I’ll aim for 4 days a week, two alternating days, something like Day 1 legs and chest, Day 2 shoulders arms and back, doing 5x5s. 10 mins intervals on a bike to warm up.
Would appreciate any input going or advice on a suitable program for a month. Cheers lads.
an internet forum is not really the place to be looking for advice as many have found out but kev used to have some good stuff in the blogs section here on training, not sure if its still available tho
CM, thats a savage workout, id imagine it would get a little jaded tho if doing it more than once a week
edit:
this is the real fitness thread:
tip: only read Kev’s posts http://www.thefreekick.com/board/topic/2476-fitness/page__hl__fitness
Cheers Mickee, I realise that but from a glance down here there seem to be a few fellas who know what they’re talking about, like Kev, and a few more with serious programs and Tassoti doing some prodigious lifting of heavy things. A bit of input would be appreciated, I suppose you take what you need from it after that.
CM that looks pretty savage alright, couldn’t be doing it too often though I presume.
Where is Kev?
Have you ever done a sustained cut? I was thinking of doing one sometime over the next few months. I’ve been hovering at about 10-11 bf% for the past year or so and I reckon it would probably take a proper cut to get into single digits.
I’m going to go lift some weight tonight for the first time in months.
Where’s me whey?
:guns: