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#721 | |||
Giddy up.
Join Date: Dec 2004
Location: Kramerica Industries.
Posts: 15,633
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Quote:
Rest is the key here, Do squat's on a different day to Deadies, and if your after strength more so then high intensity, do low rep's high weight, ie 3x3 and when you can get 6 on the last increase the weight by 2.5 kg next time. |
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#722 | |||
Cane Farmer
Join Date: Jun 2006
Location: Tom Price, WA
Posts: 4,056
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Alternate deadlift and squats. Got it.
Aside from that, still going well at the gym...I’m a small fellow (55ish kg) but it feels good when i’m chest pressing 15kg dumbbells next to a bigger bloke doing 12.5s hahaha.
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1994 ED XR6T - Cobalt Blue. 2009 FG XR6 - Black. Quote:
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#723 | ||
FF.Com.Au Hardcore
Join Date: Jun 2007
Posts: 3,408
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Im starting today, yeh i know its mid week but i have been busy..............
Lucky my brother is a ex body builder and got his pro card on his first comp in 2004 or 2005 and took the Mr Australasia title for that event. He wrote me a program to drop body fat and maintain or in my case gained abit of muscle and its a circuit style training program. I found circuit training good as ur weight training is done in 20mins plus cardio and stretching and ur done. Ive done msucle gain training which is also good but im a firm beliver of get lean first then train for muscle gain, as u will put on more size quicker as ur body is more healthy and running efficiently. Eat every 3 hrs and small meals and make sure u drink 1.5-2ltrs of water a day
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Wanted Either Capri/Cortina/XY/XW/XR/XT with tough V8 stroker engine, auto, 9inch, upgraded brakes etc |
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#724 | |||
Giddy up.
Join Date: Dec 2004
Location: Kramerica Industries.
Posts: 15,633
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Quote:
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#725 | |||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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Quote:
Yes with the Std Widegrip i did have some shoulder pain so i have brought it in to be a more "Mid grip" chin up, im 192cm and 104Kg with a fairly solid natural build, i have around 10kg to lose and thats me lean to the point of last time at that weight while living at home mum cracked the shits at me for looking "Sick" ![]() Now im out with the Mrs im aiming for 92-94Kg again, i can do maybe one chin up by myself and say 3-4 dips with no weight assist. Have my Dips set tommorow with my Std arms session, aiming to get my assist down to 14Kg from originally over 30 when i started, love my dips ![]() As for the Rep, no worries thanks for the help. Sidenote.. any advice in making some flexablity for Squats, just can't get down to the proper depth without reaching full tension in my legs and i don't want to do it half assed, im keeping the weight down trying to do it right and finding some progress but every bit helps. |
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#726 | |||
Giddy up.
Join Date: Dec 2004
Location: Kramerica Industries.
Posts: 15,633
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Quote:
Last edited by galaxy xr8; 12-01-2011 at 05:52 PM. |
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#727 | ||
FF.Com.Au Hardcore
Join Date: Jan 2005
Posts: 14,654
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Straight legged deadlifts on the end of a bench so you can go past your toes.. really gives those stiff hammys a workout...!!!!
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335 S/C GT: The new KING of Australian made performance cars.. ![]() |
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#728 | ||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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it's my quads thats are holding me up in a big way, my flexability with hamstrings is quite good.
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#729 | ||||
Cane Farmer
Join Date: Jun 2006
Location: Tom Price, WA
Posts: 4,056
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Quote:
I find if I go straight into bar squats, it's a lot harder than if I loosen up first with a handful of light squats.
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1994 ED XR6T - Cobalt Blue. 2009 FG XR6 - Black. Quote:
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#730 | ||
FF.Com.Au Hardcore
Join Date: Jan 2005
Posts: 14,654
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Quad stretch... sit on the ground with your lower legs under you and lean backwards....
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335 S/C GT: The new KING of Australian made performance cars.. ![]() |
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#731 | ||||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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Quote:
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#732 | ||
Giddy up.
Join Date: Dec 2004
Location: Kramerica Industries.
Posts: 15,633
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Lie on your side and grab your ankle from behind and pull your leg from behind into your butt cheek, but if they are as you say it is going to take time untill they come loose, it won't happen over night.
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#733 | ||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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Thanks guys, i'll combine all of it together and see where it gets me over the next few weeks.
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#734 | |||
FF.Com.Au Hardcore
Join Date: Jun 2007
Posts: 3,408
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Quote:
Im aiming for 12% body fat then start to bulk up
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Wanted Either Capri/Cortina/XY/XW/XR/XT with tough V8 stroker engine, auto, 9inch, upgraded brakes etc |
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#735 | ||
BOSPWR
Join Date: Jan 2008
Location: Melbourne
Posts: 897
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Hope everyone is still going well after the christmas and new years holidays, drinking plenty of water and hitting the gym, some good results happening here, good to see.
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#736 | |||
BOSPWR
Join Date: Jan 2008
Location: Melbourne
Posts: 897
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#737 | ||
Critical Thinker
Join Date: Jan 2005
Location: Adelaide
Posts: 20,321
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Ive been doing some ab work on a bosun ball. Anybody else used one before? Got any tips?
__________________
"the greatest trick the devil pulled, is convincing the world he doesn't exist" 2022 Mazda CX5 GTSP Turbo 2018 Hyundai Santa Fe Highlander 1967 XR FALCON 500 Cars previously owned: 2021 Subaru Outback Sport 2018 Subaru XV-S 2012 Subaru Forester X 2007 Subaru Liberty GT 2001 AU2 75th Anniversary Futura 2001 Subaru GX wagon 1991 EB XR8 1977 XC Fairmont 1990 EA S Pak 1984 XE S Pak 1982 ZJ Fairlane 1983 XE Fairmont 1989 EA Falcon 1984 Datsun Bluebird Wagon 1975 Honda Civic |
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#738 | |||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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Quote:
I'll try the longer quad stretch this friday (Legs Day) and let you know how it goes, i'll look into the foam roller tommorow after work, thanks for the helpfull post. |
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#739 | |||
BOSPWR
Join Date: Jan 2008
Location: Melbourne
Posts: 897
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Quote:
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#740 | ||
FF.Com.Au Hardcore
Join Date: Mar 2005
Posts: 7,691
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This morning I weighed in at 97.2kg, the lowest weight I can remember.
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I reserve the right to arm bears
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#741 | |||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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Quote:
Congradulations Trev, wish i could rop the weight a little quicker at the moment, but aslong as it's going down, it's not too bad. |
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#742 | ||
Critical Thinker
Join Date: Jan 2005
Location: Adelaide
Posts: 20,321
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great work trev. Good to see the lbs falling off.
I weighed myself this morning. 80kg exact. ![]() I reckon I would weigh even less if I wasnt doing some muscle conditioning too. The short term goal is to get as close to 75kg within 4 weeks. But I think that will be a hard feat itself due to the extra muscle I am building on. So I have chosen to base it on pant & waist size.
__________________
"the greatest trick the devil pulled, is convincing the world he doesn't exist" 2022 Mazda CX5 GTSP Turbo 2018 Hyundai Santa Fe Highlander 1967 XR FALCON 500 Cars previously owned: 2021 Subaru Outback Sport 2018 Subaru XV-S 2012 Subaru Forester X 2007 Subaru Liberty GT 2001 AU2 75th Anniversary Futura 2001 Subaru GX wagon 1991 EB XR8 1977 XC Fairmont 1990 EA S Pak 1984 XE S Pak 1982 ZJ Fairlane 1983 XE Fairmont 1989 EA Falcon 1984 Datsun Bluebird Wagon 1975 Honda Civic |
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#743 | |||
Cane Farmer
Join Date: Jun 2006
Location: Tom Price, WA
Posts: 4,056
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Still firing away on all cylinders here. Missed a few days last week with the cyclone and it was a bit of a struggle getting back into it yesterday!
Introduced a couple of new things to my routine, side raises (7kg bells) and dumb bell row (20kg), Leg press (80kg). Started hitting the powders now too…I find that if anything, gives me some good energy to burn while I’m at the gym. Getting some decent muscle up as well…Wearing singlets everywhere haha
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1994 ED XR6T - Cobalt Blue. 2009 FG XR6 - Black. Quote:
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#744 | ||
Critical Thinker
Join Date: Jan 2005
Location: Adelaide
Posts: 20,321
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great work mate. Good to hear. Exercise I find always helps your self confidence.
With my routine I am going good. Nothing much different other than I indulged a bit over the weekend with some restaurant food and some beers. I dont often drink but had about 3 schooners of beer which went down very well. Time to get back to it tonight. Doing a cycling class and hoping to burn between 400-600 calories in 45minutes. Not sure what my weight is as I dont weigh myself anymore. But all my clothes are loose on me now. Gotta buy myself some new jeans. I was able to get into a dressy shirt last night which I have owned for 2 years but never small enough to fit into and it fit nicely last night at a dinner function for work. I was chuffed. haha I still got an ideal 3-5kg of fat to lose and am concentrating on more ab work. Looking to get the infamous semi-6pack by xmas.
__________________
"the greatest trick the devil pulled, is convincing the world he doesn't exist" 2022 Mazda CX5 GTSP Turbo 2018 Hyundai Santa Fe Highlander 1967 XR FALCON 500 Cars previously owned: 2021 Subaru Outback Sport 2018 Subaru XV-S 2012 Subaru Forester X 2007 Subaru Liberty GT 2001 AU2 75th Anniversary Futura 2001 Subaru GX wagon 1991 EB XR8 1977 XC Fairmont 1990 EA S Pak 1984 XE S Pak 1982 ZJ Fairlane 1983 XE Fairmont 1989 EA Falcon 1984 Datsun Bluebird Wagon 1975 Honda Civic |
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#745 | |||
BOSPWR
Join Date: Jan 2008
Location: Melbourne
Posts: 897
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Quote:
![]() good luck with the cycling tonight. |
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#746 | |||
Cane Farmer
Join Date: Jun 2006
Location: Tom Price, WA
Posts: 4,056
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I'm gonna try chase the elusive 8 pack. See how that works out haha
__________________
1994 ED XR6T - Cobalt Blue. 2009 FG XR6 - Black. Quote:
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#747 | ||
BOSS 5.4L Enthusiast
Join Date: Aug 2005
Posts: 21,904
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Rather jealous of you boys at the moment, havn't been able to train since last tuesday due to getting a rather nasty infection, im going insane at home off work and can't wait to get back.
In better news im off to see the new Gridiron team coach tonight to see if they need/want me, like most Aussies i have no idea about the game but will learn with a bit of guidence. Gridiron Victoria is doing a big advertising push at the moment with many of the melbourne teams expected to field two teams in the same division such is the responce, i havn't played sport competitive since 2004 so im rather excited. Down to 100.7Kg today aswell. |
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#748 | ||
Critical Thinker
Join Date: Jan 2005
Location: Adelaide
Posts: 20,321
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Thanks lads. Yes white bread is a no-no. I rarely and I mean rarely eat white bread. Usually its wholemeal bread or at worst whole grain bread.
Keep going fellas.
__________________
"the greatest trick the devil pulled, is convincing the world he doesn't exist" 2022 Mazda CX5 GTSP Turbo 2018 Hyundai Santa Fe Highlander 1967 XR FALCON 500 Cars previously owned: 2021 Subaru Outback Sport 2018 Subaru XV-S 2012 Subaru Forester X 2007 Subaru Liberty GT 2001 AU2 75th Anniversary Futura 2001 Subaru GX wagon 1991 EB XR8 1977 XC Fairmont 1990 EA S Pak 1984 XE S Pak 1982 ZJ Fairlane 1983 XE Fairmont 1989 EA Falcon 1984 Datsun Bluebird Wagon 1975 Honda Civic |
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#749 | |||
Critical Thinker
Join Date: Jan 2005
Location: Adelaide
Posts: 20,321
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Quote:
Grid Iron sounds like you should be getting a top cardio workout too. Not far till you hit double figures. hehe. Awesome work
__________________
"the greatest trick the devil pulled, is convincing the world he doesn't exist" 2022 Mazda CX5 GTSP Turbo 2018 Hyundai Santa Fe Highlander 1967 XR FALCON 500 Cars previously owned: 2021 Subaru Outback Sport 2018 Subaru XV-S 2012 Subaru Forester X 2007 Subaru Liberty GT 2001 AU2 75th Anniversary Futura 2001 Subaru GX wagon 1991 EB XR8 1977 XC Fairmont 1990 EA S Pak 1984 XE S Pak 1982 ZJ Fairlane 1983 XE Fairmont 1989 EA Falcon 1984 Datsun Bluebird Wagon 1975 Honda Civic |
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#750 | ||
FF.Com.Au Hardcore
Join Date: Jan 2010
Location: Banana Coast, Nsw
Posts: 1,329
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for you fellas that have been weight training and bulking up, have you's being using protein and creatine etc? or just going natural?
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