The Running/Keeping Fit Thread

[badpiggy]

Rowan: 65.0km
Saveloy 63.7km
badpiggy: 39.5km
Pablo: 34.5km
Carra 30km
Rich: 27.6km
Slinky Skills: 18.3km
Rodo 7.7 km

A very pleasing 11.8k in the hazy sunshine.

[Carras_Shin_Pads]

Rowan: 65.0km

Saveloy 63.7km

Carra 40km

badpiggy: 39.5km

Pablo: 34.5km

Rich: 27.6km

Slinky Skills: 18.3km

Rodo 7.7 km

[wiw]

Chocolate milk works for me... And foam roller sessions after each run

Cold baths / showers are the best things! Draws blood to the area to help them sucked recover!

Also a protein shake is a good way to help recover, I'm lactose intolerant - shabby I know! So I've got some herby leaf hippy protein but it still seems to do the trick. Also deep heat for a quick fix if you need to head straight back out there

For longer runs and races I've run with calve guards which I can't recommend highly enough, they're like old lady DVT socks but they're amazing!

Thanks fellas

[wiw]

Rowan: 65.0km

Saveloy 63.7km

Carra 40km

badpiggy: 39.5km

Pablo: 34.5km

Rich: 27.6km

Slinky Skills: 18.3km

wiw 8.2km

Rodo 7.7 km



I ran 2 miles yesterday and 5k earlier in the week, which is err...about 8.2k init? 5 to 8? Going with that. So 8.2 this week

[Slinky Skills]

Rowan: 65.0km

Saveloy 63.7km

Carra 40km

badpiggy: 39.5km

Pablo: 34.5km

Rich: 27.6km

Slinky Skills: 18.3km

wiw 8.2km

Rodo 7.7 km



I ran 2 miles yesterday and 5k earlier in the week, which is err...about 8.2k init? 5 to 8? Going with that. So 8.2 this week

Just do a miles to KM conversion on Google mate, easy.

For example type in "2 miles in KM?" and it will bring the figure up.

[Pablo]

Rowan: 65.0km
Saveloy 63.7km
Pablo: 41.4km
badpiggy: 39.5km
Carra 30km
Rich: 27.6km
Slinky Skills: 18.3km
Rodo 7.7 km

[Subby]

Cardio - Row for 10mins Bike for 10mins and Run for 10mins thats during a lunch break at work, since we have a gym - GOOD FOR WARMUP

Tone - Sit-Ups, Push Ups, Planks, Crunchs to a varying degree. - OLD SCHOOL CORE EXERCISES ARE ALWAYS OK

Weights - Still a novice here, so just Beiceps, Triceps, Shoulder Press, Military Row?? - ROOM FOR IMPROVEMENT - JUST ASK AND I'LL GIVE YOU A ROUTINE TO FOLLOW WHICH WILL GROW YOU

Food - I eat light before a session, but try to get as much food straight after.- 3 HOURS BEFORE WORKOUT GET CARBS DOWN YOUR NECK - PASTA, RICE, ETC - POST WORKOUT GET CHICKEN, LEAN TURKEY OR RED MEAT DON YOUR NECK FOR PROTEIN TO HELP YOUR MUSCLES REBUILD.

I've toned up, but I guess I need to do more weights at heavier lifts to get bigger? - PROPER FORM WITH CORRECT WEIGHT WILL GROW YOU FASTER AND STRONGER THAN GOING TOO HEAVY AND SWINGING WEIGHTS AROUND AIMLESSLY. HEAVIER WEIGHT WILL BE THE RESULT OF GROWING STRONGER MUSCLES. LEAVE YOUR EGO AT THE DOOR AND LIFT PROPERLY TO GROW FASTER.

On Alternative days

[Subby]

Monday - Arms



*Warmup*

Barbell Curl - 1 x 15 rep - 15kg+bar - Really squeeze the bicep. Go for slow reps and concentrate on your form and getting a good squeeze at contraction. Looking to really pump the blood into the muscle.



STRETCH



This first set of arm workouts are to be done slowly – 2 seconds up and 2 seconds down. Don’t let gravity to the work for you, keep the strain on the muscle and use the muscles to drop the weight down instead of dropping with gravity.


[ame="https://www.youtube.com/watch?v=H7uPmpnQ1qQ"]Concentration curls - Biceps Exercises - YouTube[/ame]
Bicep Concentration Curl 1 x 12 rep - 12.5 kg Dumbell – I presume you know how to do a concentration curl


[ame="https://www.youtube.com/watch?v=_ZrT_oijW5Y"]MUTANT in a MINUTE - Rope Tricep Push Downs with Rich Piana - YouTube[/ame]

Tricep Rope pushdown 1 x 12 rep - 20 kg http://www.bodybuilding.com/exercise...iceps-pushdown

REST for 1 min and setup weights



Bicep Concentration Curl 1 x 10 rep - 15 kg Dumbell

Tricep Rope pushdown 1 x 10 rep - 25 kg http://www.bodybuilding.com/exercise...iceps-pushdown

REST for 1 min and setup weights



Bicep Concentration Curl 1 x 8 rep - 20 kg Dumbell

Tricep Rope pushdown 1 x 8 rep - 30 kg http://www.bodybuilding.com/exercise...iceps-pushdown

REST for 1 min and setup weights







These are drop sets for your arms so remember to set up before starting then go smash it without a rest until told to do so.

Bicep Barbell Curl - 1 x 6 reps - 30kg+ ezbar...move straight to

[ame="https://www.youtube.com/watch?v=q604_0C89mQ"]MUTANT in a MINUTE - Hammer Curls with Gabe Moen - YouTube[/ame]
Bicep dumbell Hammer curls - 1 x 10 reps - 12.5kg

Tricep dumbell extension 1 x 10 rep - 12.5 kg http://www.bodybuilding.com/exercise...ceps-extension

REST for 1 min and setup weights



Bicep Barbell Curl - 1 x 6 reps - 30kg+bar...move straight to

Bicep dumbell Hammer curls - 1 x 8 reps - 12.5kg

Tricep dumbell extension 1 x 10 rep - 12.5 kg http://www.bodybuilding.com/exercise...ceps-extension

REST for 1 min and setup weights



Bicep Barbell Curl - 1 x 6 reps - 30kg+bar...move straight to

Bicep dumbell Hammer curls - 1 x 6 reps - 15kg

Tricep dumbell extension 1 x 10 rep - 12.5 kg http://www.bodybuilding.com/exercise...ceps-extension



Stretch and quit



Should take you about 45mins to do it all and you should have a good pump in your biceps/triceps and a bit in your forearms.

[Subby]

Tuesday - LEGS – Only doing some maintaining work on the legs as you want a more upper body workout but from the piccy that was posted you don’t want a better upper physique and a pair of sparrow legs. You don’t have to have massive legs but will give your physique better shape overall.



*Warmup*



Your warmup will be stretches only. I was going to put lunges as the warmup but you’ll be needing loosened up quads and hammys for this workout so stretching the muscles with body weight only.



Body weight squats only 15 – Slowly and watch yourself in the mirror to make sure your form is good.

Quad stretch - Stretch the quads by pulling your heel up behind you to your arse and stretching the quads – hold for 10 seconds, release and move to other leg, repeat with other leg. Do this quad stretch twice each leg

Hamstring stretching – Legs shoulder width apart…slightly more if needed. Bend down and grab your right ankle and hold. You’ll feel the stretch in the hamstring. Hold for 10 seconds. Release your grip but stay fully bent down and walk your hands on the ground over to your left leg and repeat the 10 seconds stretch. Stand up shake it out then go back down to right leg and repeat until you’ve stretched both legs twice.



Barbel Squats
[ame="https://www.youtube.com/watch?v=EV7hBHCiEOE"]How to do a Barbell Squat: Barbell Squat Technique - YouTube[/ame]
Go for slow squats – Leave your ego at the door and go with weight that will put a decent strain on you but will let you have great form. Better form will always be more beneficial to your physique than lifting heavy weight and doing so in a raggy way that’s counter productive.



*WHEN SQUATTING CLENCH YOUR CORE ON THE WAY DOWN AND WHEN MOVING UP STRAIGHT AGAIN DRIVE UPWARDS FROM YOUR HEELS*



When you hit the top of the rep(standing upright again) give your quads and glutes a 2 second squeeze then go to next rep

Barbel Squat - 20 reps @ 40kg

1 min rest

Barbel Squat - 15 reps @ 45kg

1 min rest

Barbel Squat - 12 reps @ 45kg

1 min rest

Barbel Squat - 10 reps @ 50kg

1 min rest

Barbel Squat - 8 reps @ 60kg

Your legs will be burning now and a bit shaky. If you need a break and can’t complete the set then take a 1 min rest, drink some water and go back until you finish the allocated amount of reps.



When you have the barbell routine done give yourself a 2 mins break to take in sips of fluids.


Calf raises - An often left out muscle that gives your legs better shape and also strength, to perform other exercises. Good for better balance too.


[ame="https://www.youtube.com/watch?v=VT4Tr5Ds3PY"]MUTANT in a MINUTE - Standing Calf Raises with Rich Piana - YouTube[/ame]
Standing Calf Raise – Use a machine if you can, if not then use dumbells http://www.bodybuilding.com/exercise...ine-calf-raise



Get a step and position it so that you’re on the balls of your feet but are able to dip your heels down past the edge of the step, without falling off the step. Try with an empty bar until you find a good position for the step. If you’re alone then rest a 15kg disc on the other side of the step to stop it flipping or moving during the routine.



Standing Calf Raise 15 reps @ 50kg

1 min rest

Standing Calf Raise 25 reps @ 30kg

1 min rest

Standing Calf Raise 15 reps @ 50kg

1 min rest

Standing Calf Raise 25 reps @ 30kg

1 min rest



25 reps of lighter weight to get a good pump of blood going and to ensure your form is good, 15 reps of heavier weight as the working reps. Make sure to squeeze your calf muscles when at the top of the rep.



Stretch the legs again like the warmup and that’s your done. Quick efficient leg routine that incorporates some core/compound work too.



---If you find that you can’t do all the barbell squats in the reps without taking lots of breaks then either drop the weight down 5kgs or intermix the two routines…eg you do Barbel Squat - 20 reps @ 40kg then move to Calf rises 15 reps @ 50kg then take a rest, back to barbell squats…etc and repeat down the list.--

[Subby]

Wednesday - REST DAY

You should give your legs a good stretch again today as they will be tight after the squats on Tuesday.


************************************************** ****************

Thursday - Chest and Back

Hitting this quite hard as it’s the main thing that will give you size and shape in your upper body.



*Warmup*

Chin ups – 1 set to failure

Rowing machine – if your gym has it – for 3 mins (first minute gentle movement, second minute faster pace, third minute brisk but don’t let it rag you out and use up loads of energy)



Time to hit the back and chest with a vengeance!



REMEMBER TO GIVE THE MUSCLE A GOOD SQUEEZE DURING THE REP CONTACTION


[ame="https://www.youtube.com/watch?v=1hQ3-6CEWs8"]MUTANT in a MINUTE - Flat Bench Press with IFBB Pro Johnnie Jackson - YouTube[/ame]
Barbell incline bench press – Not fully flat bench but inclined. – WIDE GRIP

Barbell incline bench press – 12 reps @ 20kg

1 min rest

Barbell incline bench press – 10 reps @ 25kg

1 min rest

Barbell incline bench press – 8 reps @ 30kg

1 min rest

Barbell incline bench press – 6 reps @ 35kg

1 min rest



*keep lat bar in front of your head*
[ame="https://www.youtube.com/watch?v=LHvpjbO4_cI"]MUTANT in a MINUTE - Lat Pulls with Gabe Moen - YouTube[/ame]

Wide grip lat pull down – machine - 15 reps @ 40kg – Really squeeze the shoulder blades together when contracting

1 min rest

Wide grip lat pull down – machine - 12 reps @ 50kg– Really squeeze the shoulder blades together when contracting

1 min rest

Wide grip lat pull down – machine - 10 reps @ 60kg– Really squeeze the shoulder blades together when contracting




[ame="https://www.youtube.com/watch?v=Nnp3ipVQnJc"]MUTANT in a MINUTE - Trevor Koot Dumbbell Flys - YouTube[/ame]
Dumbell Flies - 5 reps @ 10kg– 4 second pause at the bottom of the flies to get a good stretch on the chest.

1 min rest

Dumbell Flies - 5 reps @ 12kg– 4 second pause at the bottom of the flies to get a good stretch on the chest.

1 min rest

Dumbell Flies - 5 reps @ 14kg– 4 second pause at the bottom of the flies to get a good stretch on the chest.

1 min rest

Dumbell Flies - 5 reps @ 16kg*– 4 second pause at the bottom of the flies to get a good stretch on the chest.

1 min rest

Dumbell Flies - 5 reps @ 18kg*– 4 second pause at the bottom of the flies to get a good stretch on the chest.



(*if this is too much weight you can reduce the weight but keep the reps the same)




Rear Delt Raise

[ame="https://www.youtube.com/watch?v=K0rJAyktS94"]MUTANT in a MINUTE - Bent over rear delt flys with Gabe Moen - YouTube[/ame]
^watch the 60 second clip before trying these^

Rear Delt Raise - 12 reps @ 10kg
30 second rest

Rear Delt Raise - 12 reps @ 10kg
30 second rest

Rear Delt Raise - 12 reps @ 10kg
30 second rest

Correct form is the key to isolate the rear delt with a lighter weight, heavier weight will come later with a stronger rear delt

That’s you done for the day.

[Subby]

Friday (Arms) - Doing arms twice a week to get a nice shape until you're happy with the size of arms you have.



Inverted Row http://www.bodybuilding.com/exercise...e/inverted-row

Hang from a low bar with an underhand grip( Bench press bar is ideal) with your body straight from head to ankles and your heels on the floor. Pull your body up until your chest touches the bar. Use your biceps and relax the arms, let biceps do the work



Inverted Row - 8 reps

30 second rest

Inverted Row - - 8 reps

30 second rest

Inverted Row - - 8 reps

30 second rest


[ame="http://www.youtube.com/watch?v=dl8_opV0A0Y"]How to do triceps dips on bench - YouTube[/ame]
Tricep Dips (use a bench) get good form and dip down slowly and power up. When you get to the top squeeze the triceps then lower into the dip again

30 second rest (take a full minute if needed)

Tricep Dips 20 reps - With just bodyweight

30 second rest

Tricep Dips 20 reps - With 10kg disc

30 second rest

Tricep Dips 20 reps - With 15kg disc



21s http://www.muscleandfitness.com/work...our-biceps-21s





This will destroy your arms and give you great full looking t-shirt arms in no time. Start off doing it slowly. That's the key. Slowly with less weight and keep good form. I'd suggest using an ez bar with two 10kg discs and the bar (one 10kg disc each side of the bar) You can go lighter and use 7.5kg each side for 15kg in total plus the bar. Make sure you have proper form and go lighter if you need to. Form over weight every teim!


E.G.
When you can do all 21 without stopping and with good form. Add 2.5kg to each side to be doing it with 25kg and so on...Main thing is to do this slowly and with good form.



**USE A CLOSE GRIP HOLD TO SMASH THE LONG HEAD BICEP MUSCLE** - wide grips do the inner bicep so make sure you don't neglect the outter bicep by doing closer grip curls



wide grip - short head inner bicep

close grip - long head outter bicep



1 set of 21's @ 20kg

2 min rest with bicep stretching during the rest

1 set of 21's @ 20kg

2 min rest with bicep stretching during the rest







Skullcrushers



Tried and tested tricep growers



Use a straight bar if you can, if not use an ez bar.


[ame="http://www.youtube.com/watch?v=LdEY4HT0qeM"]MUTANT in a MINUTE - Barbell Skull Crushers with IFBB Pro Johnnie Jackson - YouTube[/ame]
Skullcrushers - 15 reps @ 20kg

rest 1 min

Skullcrushers - 12 reps @ 25kg

rest 1 min

Skullcrushers - 10 reps @ 30kg



Stretch it out and that's you done



Rinse and repeat for 3 weeks and you'll notice the difference, especially with your arms.



Tweak the routine if you need to, remember to have better form and you'll be lifting heavy weights in no time for even bigger gains.



***************FORM OVER EGO EVERY TIME!!!*****************

[Subby]

[ame="http://www.youtube.com/watch?v=OaSScqnq6Fg"]IFBB Pro Johnnie Jackson & Ron Partlow - Arms Assassination Workout - YouTube[/ame]

I'm not saying you will get arms like these but these guys know how to put size on your arms for that t-shirt noticing bulge the ladies like

[Subby]

I've no intention in getting as big as these guys, they are bodybuilders and I'm not wanting to be as big as that, but their "mutant in a minute" are great tips to follow and each clip is about a minute long

http://www.youtube.com/user/OFFICIALMUTANTTV

and look for the MUTANT IN A MINUTE PLAYLIST

[wiw]

Just do a miles to KM conversion on Google mate, easy.

For example type in "2 miles in KM?" and it will bring the figure up.

I was right

[Rowan]

Rowan: 65.0km

Saveloy 63.7km

Carra 40km

badpiggy: 39.5km

Pablo: 34.5km

Rich: 27.6km

Slinky Skills: 18.3km

wiw 8.2km

Rodo 7.7 km



I ran 2 miles yesterday and 5k earlier in the week, which is err...about 8.2k init? 5 to 8? Going with that. So 8.2 this week

1.6 km to the mile? Bang on. Good math, good running