D
Departed
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Go to it!
Jesus! that is some workout! personally in 40+ years of training with weights I have never seen that system or even done it!Well if PY is happy to help, im gonna use him.
6 months ago i was 103kg and had zero fitness. Felt bloody horrible and was hampered with sore knees and serious acid tummy. I was taking multiple rennies every day. Wife and kids told me to sort myself out so i have tried my best.
Better eating. 50% salads now. I enjoy them so thats half the battle. I now weigh 91kg but looks like i will miss my christmas 6mths target of under 90kg. I think it may be balanced with getting more muscle. Trousers have dropped from tight 38" to loose 36" and clothes that were tight are now a good fit.
This has also effected my acid tummy. I havent had a fish & chips or bread for months. Funnily enough i havent had a Rennies for 6 months either.
I have a GB athelete daughter who needs to do conditioning 3-4x per week and having a gym at home has saved huge amounts of time and travelling. Also means i have access to loads of equipment and advice re form, but i have been around exercise all my life so i am not a complete beginner.
Current workout plan is as follows. I do it 3 days on rest, another 3 days on rest although i did 6 days on last week (trying to counter christmas parties) and i really struggled at the end so wont be doing that again.
Goal is to be a decent shape. I have still got a gut and i hate it. Weight has stopped dropping and christmas is here. Gonna enjoy it and then get back to my salads in new year.
Considering trying using creatine but dont know enough about it yet.
15-20min warm up
Stretches, band exercises, TRZ strap mountain climbers, 6/8/12kg slam ball exercises.
Push 1
Bench Press 4sets x 4reps (70kgs)
Incline Dumbell Chest Flies 3 x 10 (8.5kg)
Rotational Shoulder Press 4 x 8 (14.5kgs)
Dumbell Lat Raise 3 x 12 (7kgs)
Dumbell Skullcrusher 3 x 10 Superset (9.5kgs)
Waiter Curls 3 x 10 Superset (16kgs)
Rotator Cuff Band Stretch 3 x 15 (Red Band)
Pull 1
Deadlift 1 x 5 (122kgs)
Bench Supported row 3 x 8 (65kgs)
Dumbbell Pullovers 3 x 10 (22kgs)
Dumbell High Pull 3 x 10 (10.5kgs)
Chin Ups I am ****ing shite at them 3 x 6 Superset (10/6/7 supported red band)
Overhead rope extensions 3 x 10 Superset (16kgs)
Angels & Devils 3 x 15
Legs
Back Squats 4 x 4 (121kgs)
Barbell Hip Thrusts 3 x 8 (70kgs)
Banded Reverse Lunges 2 x 10 - (9.5kgs)
Dumbbell Romanian Deadlifts 2 x 10 - Single Leg - Per leg (17kgs)
Dumbbell Standing Calf Raises 3 x 15 (24.5kgs)
Push 2
Overhead Press 4 x 4 (45kgs)
Underhand dumbbell bench press 3 x 8 (17kgs)
Abduction Row 3 x 10 (21kgs)
Dumbbell Floor Flies 3 x 10 (13.5kgs)
Close Grip Bench Press 3 x 6 Superset (55kgs)
Alternating Bicep Curls 3 x 10 (16kgs)
Pushups 3 x 10
Pull 2
Snatch Deadlift 3 x 5 (90kgs)
Pull Ups 3 x 6 (6/6/6 assisted red band)
Single Arm Dumbbell Rows 3 x 10 (26kgs)
Straight Arm Pull Downs 3 x 12 (22.5kgs)
Barbell Bicep Curls 3 x 6 Superset (35kgs)
Rope Tricep Extensions 3 x 10 Superset (22.5Kgs)
Face Pulls 3 x 15 (17.5kgs)
Niall that is good!PY what's you're opinion on reps v weight
For example
1 week per month I drop the weight by around 10Kgs but do 15's rather than 10's
For example
Bench press 3 x 15 reps @60 KGs rather than 3 x10 reps at 70 KG etc....
Cheers Walt, it is all based on Fitness n generally looking after you body!Pompey …… thanks Mate .
I really appreciate your posts , advice and ideas .
I’m going to be all over this on January 1st .
Charles Atlas eat your heart out .