Right I must stop being a forum troll and actually post something related to training.

I've been away for 3months(ish) having large amounts of fun in Antarctica and the Southern Ocean. Unfortunately my training has seriously suffered as:

there was no barbell.
my work schedule was somewhat hectic and after 12hours or so at 2°C all I wanted to do was sleep
I drank too much
erratic eating and being unable to stick to diet as if you wanted food you had to eat what was there

So excuses aside my scales inform me I have put on almost 6kg and at 5ft8 76kg is too much. I want to get back into training and start a cut, thought the following might be good to get back into the swing of things.

Every day: cycle to work and back = 16km
Swimming 1x a week (as I get free access to the pool on Wednesdays)

4 day split

RTR = Run the rack
* = Superset

Chest + triceps
DB flat bench * BD flys
DB Incline bench * BD flys
Bench Dips (weighted where possible) * incline bench pushdowns
CG Bench * incline bench pushdowns
RTR incline bench pushdowns

Shoulders + Abs
Military press * Lateral raises
Face pulls * Bent over raises
Arnold press or shoulder press * Frontal raises
Evil bench reverse crunches
Plank work and general horrible core exercises

Back + biceps
Dead lifts either full or racked * Pull overs or supine pulls ups
BOR with DB’s * Pull overs or supine pulls ups
Yates rows * Pull overs or supine pulls ups
Seated rows (chain grip) * Pull overs or supine pulls ups
Lat pull down + RTR *pull overs or supine pulls ups

For maximum lat activation do everything slowly and under control

Legs
Squat * Front squats
Leg Press * Front squats
Lunges
RTR leg extension
SLDL *DB hamstring curls
Single leg machine curls.
OR
maybe do split squats having seen health4ni's thread on them
http://www.esnpro.co.uk/viewtopic.php?f=20&t=848
DL

Rep range = 8-12 reps (think this is hypertrophy range)
Finish each work out with 20mins cardio - bike sprints (I hate cardio but I need to do it to lose weight)

Sups:
Fish oils (3caps 3x a day)
cissus
sesamin (1 cap 3x a day)
sida (not convinced this works but I have it so might as well use it) (1cap 3x a day)
chelated magnesium (1cap 4x a day)
chelated multiminerals (1 cap 3x a day)
zinc picolinate (1cap a day)
ALCAR (1g 3x a day)

It's been ages since I really thought about a new routine and any suggestions appreciated, I also know diddly squat about supps too so any help

1st one to spam your journal

Hypertrophy range depends on your muscle fibre make up 8-12 will work for 75% of people, if how ever you where a "natural" athete at school doing well in the explosive events you may want to look at the 5-7 rep range.

Those are some tough looking workouts with all those supersets

Good luck GB

Do a German Body Comp prog for 6 weeks. That'll sort you out

I like supersets. Thanks for the heads up Craig. When I was still at school I was only really good at boxing and kayaking , not sure that that counts.

health4ni...link please

Craig wrote: if how ever you where a "natural" athete at school doing well in the explosive events you may want to look at the 5-7 rep range.

interesting, do you have anything scientific to show who and how this would be better?
i was natually 'better' than others are throwing events (winning discus, shot and javelin most years)!

Good luck with this GB.

Morba wrote:

Craig wrote: if how ever you where a "natural" athete at school doing well in the explosive events you may want to look at the 5-7 rep range.

interesting, do you have anything scientific to show who and how this would be better?
i was natually 'better' than others are throwing events (winning discus, shot and javelin most years)!

It's Christian Thibaudeau's theory I'm just blatently plagerising! The reason I repeat it though is that it does seem to pan out in practice. What rep range do you rspond best too?

GB: Boxing! Are you really a girl??

Good luck with the new programme GB

Craig wrote:What rep range do you rspond best too?

a mixture, some low rep heavy stuff (from 5 reps) all the way up to 12, atleast that is for now!

GymBunny wrote:I like supersets...
health4ni...link please

German Body Comp (aka Lactic Acid Training For Fat Loss)

If you like supersets you'll love this. Trust me; it's a killer.

Excellent health4ni.

Plan. Stick with current routine to get back into training for 4 weeks
1 week off
start GBC

Tuesday 13th May

Chest + triceps

WU 15mins cycling to gym

DB decline bench (211) WU 6.5kgx10 Working sets 10x10: 10x10: 10x10
* BD flys WU 3kgx10 Working sets 6.5x10: 6.5x10: 6.5x10:

DB Incline bench (211) WU 6.5kgx10 Working sets 10x10: 10x10: 10x10
* BD flys WU 3kgx10 Working sets 6.5x10: 6.5x10: 6.5x10:

Bench Dips BWx10: BWx10
* incline bench pushdowns (no bench available v-bar pushdowns subbed) 15x10: 15x10

CG Bench (211) 20x10: 20x10
* incline bench pushdowns (v-bar pushdowns subbed) 15x10: 15x10

RTR incline bench pushdowns (v-bar pushdowns subbed) start 20x5

Work out time 50mins
120s rest between sets.

Comments

First time back in the gym training properly (last 2 session don't count). Started with what I thought would be nice easy weights. Ha! Big mistake, I am annoyingly weak and about the 5th set of flys my arms had really had enough. Could only manage 2 sets for dips and CG bench. But it's a start and the next 4 weeks are just to get me back into the swing of things.

GB

I think that 4 weeks is right. May I suggest you get some OKG as well as this does help with cortisol which will go through the roof now you are back in the swing of things.

Simon, OKG does sound like a plan but it will have to wait until I have some money…maybe June.

OK, I have been a bit pants about updating this. There is a very good reason for this…I am appallingly embarrassed at how pathetic my weights have been this past week. Here’s to improvement

Wednesday 14th May

1hour swimming.
100m front crawl then rest breast-stroke

Thursday 15th May

WU 15mins cycling to gym

Shoulders + Abs

Face pulls WU 15kg x10 Working sets 30x10: 30x10: 30x10:
* Bent over raises 3kgx10 Working sets 6.5kgx5: 4.5kgx5: 4.5kgx6

Military press 20kg x10: 25x8: 25x7
* Lateral raises 4.5x10: 4.5x10: 4.5x8

Arnold press 4.5kgx10: 4.5x10: 4.5x10:
* Frontal raises 3kgx10: 3kgx10: 3kgx10:

Evil bench reverse crunches x6
Deadbug (per side) 30sec x3
Superman (per side) 30sec x4
Plank 60sec x2
Side Plank (per side) 20sec x2
Knee tucks 10: 10:10

Work out time 50mins
60s rest between sets.
120s rest when changing to next type of SS

Comments

Still in pain from chest workout. My shoulders have been a serious weak point in terms of strength for me in general and this workout really brought that back to me. I actually felt so embarrassed I felt like retreating to the girly pink DB room. But if embarrassment helps give me the kick to get strong then so be it.

Friday 16th May
Rest
Only exercise 16km to/from work cycling

Saturday 17th May

70km cycle with friend

Comments
Christina is training for a bike marathon. I am not. However it was fun and as north Germany is pancake flat it was effectively nice low heart rate cardio.

Sunday 18th May

Legs felt fine this morning, no stiffness so I thought I’d train them when I finished work

Legs

WU 15mins cycling to gym

Squat (oly style) WU 20kg x10 Working sets 40kgx10: 40x10: 40x10
* Front squats (ATG) 20kg x10: 20x10: 20x10:

Leg Press WU 40kgx10 Working sets 80kgx10: 80x10: 80x10
* Front squats (ATG) 20kg x10: 20x10: 20x10:

RTR leg extension 25kg x10 to start

Lunges (per leg) with 7kg DB 10: 10: 10:
*DB hamstring curls (no bench free used machine) 20kgx10: 20x10: 20x10

Work out time: errm no idea but not longer than 1hour
60s rest between sets.
120s rest when changing to next type of SS

10mins stretching – hamstrings very tight.

Comments
OUCH!
Legs really started to protest after the first SS. So I dropped the weight considerably for Leg Press. All my recent cycling has tightened up my hamstrings and my legs did not like ATG.
By the time I got to SLDL*DB hamstring curls I was convinced I’d fall over if I even attempted SLDL, so subbed in the lunges. Still unpleasant.

Monday

Can’t walk or bend legs enough to cycle. Bus to work

Tuesday

Legs, if anything, more painful. Bus to work.

Wednesday

Leg pain almost gone
16km cycle to/from work

I've been slipping on keeping this up-to-date.
There have been a few crazy things going on in my life recently and unfortunately training has been a casualty. Didn't train for almost 2 weeks. Just swimming every Wednesday and cycling to work each day.

Things have hopefully settled down now (and I'm not going to have to move to France) so I'll try and keep this a bit more organised.

Sunday - Legs (not able to use free weights so an hour poncing around on the machines)

Monday - 2 hours beach volleyball
I'd forgotten 3 things bout this
1. It's great fun
2. I'm pants at it
3. Running in sand is hard and when you dive the sand gets everywhere....even your ears

Tonight should hopefully see me back in the gym again

So where are you GB? in the world i mean

At the moment...Germany...but I may have to start spending 6months a year in France, though thankfully I don't have to move there full time.

how come? if you dont mind me asking

GymBunny wrote:
70km cycle with friend

Legs felt fine this morning, no stiffness so I thought I’d train them when I finished work

holy crap thats a whole new level of fitness.

3 mile run's a challenge for me

Doing the Cardio and staying active is still good plus you're legs will get a good blasting on the bike so helps everywhere else.

Was warm enough for a little vest and tiny shorts for Beech Volleyball?

kean.1 wrote:

GymBunny wrote:
70km cycle with friend

Legs felt fine this morning, no stiffness so I thought I’d train them when I finished work

holy crap thats a whole new level of fitness.

3 mile run's a challenge for me

Ahh but you see I would rather cycle 70km than run 1 mile....I have always found cycling great fun...the muddier the better, but the thought of running brings me out in a cold sweat!

KP...my boss has just been offered a better deal in France and due to politics has changed her mind and is going. So I will be spending 1/2 the year in France for the next 2 years....

Alex, I finally understand why competitive volleyball players wear those iddy bitty bikinis, its cause they're the only way to keep the sand out.

I've been totally pants at keeping this journal uptodate and my totally justified reason is I'm lazy and having far to fun trolling the forum. Therefore its the fault of all you guys for making everything else so much fun to read that I haven't kept uptodate.

Finally next week I will fully recovered from my wisdom removal and ready to actually start a proper cut and training of a beastly nature. I've got my ticket for Lowlands and want to make sure I look suitably hot for the festival and be able to kick ass in the mosh pit.

So will be asking for advice as soon as I finish catching up on what everyone else is doing training wise

GymBunny wrote:Monday - 2 hours beach volleyball
I'd forgotten 3 things bout this
1. It's great fun
2. I'm pants at it
3. Running in sand is hard and when you dive the sand gets everywhere....even your ears

Tell me about it. Did this a couple of times last summer, it can completely annihilate your calves with all the running and jumping in the sand.
Oh and I hate sand in my cracks - good thing I'm not a girl

Rilla wrote:Oh and I hate sand in my cracks

how many you got dude? second thoughts I don't wanna know

health4ni wrote:

Rilla wrote:Oh and I hate sand in my cracks

how many you got dude? second thoughts I don't wanna know

Well body openings then