Just the 30 reps with 300kgs (plus whatever the sled yoke weighs) on the leg press there. I may well regret that tomorrow
4 Likes
I’ve had medium level knee pain after training and matches this past 4 weeks. No swelling at all but have needed 2 or 4 Ibuprofen to get through a game.
I’ve started following David Grey Rehab on d’Insta and he seems to have a few routines to combat it. Before i follow the qualified professional, does anyone here have advice?
Have you tried retirement
Fuck that, I’d have to spend Sundays at home.
I found a real zen and mental clarity in the reformer Pilates studio this morning (Level 2).
I’ll bring that home now to the kitchen table, have an espresso and finely tune kick out strategies for our first post summer game.
Are lads still really waking up hungover on Saturdays ?
No wonder fellas with hangovers hate you
1 Like
I’m just holding a mirror up.
What they see when they look
Into that mirror only they can really know.
Looking into the abyss.
Not having a hangover on a Saturday morning is great tbf. 1 or 2 hungover Saturdays a year will do now
Some of us never got to sleep to wake up 
I’m might down a can of Rubicon RAW in a bit (@Locke ) and force myself to do a workout
3 Likes
I bet you have worms
RAW is made with natural sources of caffeine, brah.
No sugar or artificial sweeteners, brah.
Proper raw dogging.
1 Like
Any experts here that could point me in the direction of a simple gym programme that I could provide to a young man (17)with learning difficulties (not me this time 
) and a very low base fitness level, all round fitness, mix of cardio and strength
Will take a PM, this would be a charitable contribution.
Be very careful with advice given here.
I’d personally keep him away from anything that combines both as it’s a recipe for injury.
I’d start him on the very basics and preach form.
Very light squats, can do with dumbbells instead of bar. But make sure he understands you keep the back locked… the fear is when he goes off eventually doing his own thing and tries to copy otbers. So preach form.
Bench press - no explanation
Lunges with dumbells
Pull ups - do one then rest for 30 seconds and do another. Do this 3 x 5 and explain the goal is to build to 2 without resting, then 3, 4 , 5.
Pushups.
I’d probably keep it at that for 6-8 weeks. Your working all the essentials there. Maybe some bicep curls for the ego…Throw in some cardio on other days.
3 Likes
I’d say the operation transformation website had fairly simple and accessible plans for someone starting from an extremely low base.
If you can do that then you are not at a completely base level of fitness
1 Like
Arra it was just an example… if he is failing at no.3 leave it at that. You obviously rest between sets a lot longer than 30 seconds… you get the logic kid.
Keep it simple. Bench press, overhead press, body squats, some form of row/pull. Bit of arms
1 Like
If a fella only had dumbbells, medicine balls to start out with has anybody got advice for the first couple of ‘sessions’
Bench press, Lunges, Dumbbell row can all be done without the need for a bench even.Use the dumbbells.
Kettlebells can be used for squats or KB Swings also.
2 Likes
All those exercises are doable with dumbells.
YouTube- dumbell squat, lunge, over head press, bent over row, dumbell press (chest)
1 Like