Exercise.. what do you do?

[Flywheels MC]

[/quote]Hmmm i was meaning more on the lose weight side of things which is i guess generally why a lot of ppl, including my tubby butt, start training or resuming training....... and as the Flymonster said, it can be very hard to build decent lean muscle mass once you hit the plateau .....

I found it hard to motivate myself for any substantial excercise after my third ankle reco.... prior to that I was training in some capacity 6 days a week and what i would class as pretty damn fit.... but after it all turned to poo for the third time.. i had some serious motivation issues to get back into it... and unfortunately continued eating way too much and larded up to the max for oh about..... 4 years....[/quote]

Motivation after an injury is incredibly hard to cultivate I agree wholeheartedly! As long as you are aware of what is happening to you and you have a desire to get back in shape at some stage in the future then you are almost guaranteed to achieve your goal. What I find distasteful is people like Oprah and co. who say 'It's ok to be fat if you're comfortable with yourself'. Guess what you fat, misguided, ugly, blimp-pig, IT"S NOT OK TO BE FAT and you deserve to have the piss taken out of you by all and sundry if you are. Only about 5% of obese people are that way due to medical conditions and the rest is due to sheer laziness and gluttony. Deal with it!
By the way, my definition of fat and out of shape are quite different and most people are just out of shape as opposed to fat and these people I don't have an issue with too much as it is easily rectified once they decide to alter their mind set. If they choose to stay as they are or aim to continue blimping out then they are fat because they are fat in their minds and not just physically.

[Flywheels MC]

when i was with the clearance diving branch we were doing 3 x 1 hour sessions a day.
1 hour of running
1 hour of swimming
and you were encouraged to take part in some form of weight training after hours.
went from 84kgs to 94kgs. id have to say i was leaner at 94 kgs than i was at 84kgs.
its a bastard to try and lose now. back to lots of cardio and no weight training ( still sets of pushups and chinups).
and the 50 hours a week at work and girlfriend make it nice to find time for all of this too.
hovering around 89-90kgs

Are you Navy? Or were you once?

[photomike666]

What I find hard is maintaining power to weight ratio. I'm trying to increase strength, but not weight. My aim is to bench 100% of my body weight, 110% on lat pull downs and 150% on squats. I'm 86kg now, but would prefer to be 80Kg - thus benching 80Kg, 88Kg on lats and 12Kg on squats. Plus I need to maintain my speed.

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there. Problem is, muscle is heavier than fat and every strenght routine I bulk up, lose a bit on the speed routine, and so stay static. Must throw some aerobic into the mix. I probably eat a few too many carbs, but apart from that I eat reasonable healthy.

[NortikittyKat]

Nothing for a long time Used to go to the gym twice a week and Kung Fu twice a week. It was all going along great until an emgerency trip to the hospital and given a no exercise for a while order. Then I got lazy and didn't go back to anything.... That was a year ago now and and until very recently was still not exercising.

Not sure I am ready to head back to Kung Fu with the poor health I have at the moment. Have been walking each morning lately but I get bored of that very quickly so I thought I would try to run - turns out I am so unfit I can't! The new goal for this year is to be able to run 10k's in one hit.

[Flywheels MC]

What I find hard is maintaining power to weight ratio. I'm trying to increase strength, but not weight. My aim is to bench 100% of my body weight, 110% on lat pull downs and 150% on squats. I'm 86kg now, but would prefer to be 80Kg - thus benching 80Kg, 88Kg on lats and 12Kg on squats. Plus I need to maintain my speed.

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there. Problem is, muscle is heavier than fat and every strenght routine I bulk up, lose a bit on the speed routine, and so stay static. Must throw some aerobic into the mix. I probably eat a few too many carbs, but apart from that I eat reasonable healthy.

The test they use for your strength rating in the All Blacks (It's an official test somewhere but I forget the origins) is to take 70% of your body weight and do bench press. If you can manage 20 reps you are in the elite category. If you remember the All Black fullback Christian Cullen, he pumped out 48 reps and you could see the strength he had in his upper body coupled with his pace that made him such a force. (No other All Black before or since has managed anywhere near that performance either)

[photomike666]

What I find hard is maintaining power to weight ratio. I'm trying to increase strength, but not weight. My aim is to bench 100% of my body weight, 110% on lat pull downs and 150% on squats. I'm 86kg now, but would prefer to be 80Kg - thus benching 80Kg, 88Kg on lats and 12Kg on squats. Plus I need to maintain my speed.

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there. Problem is, muscle is heavier than fat and every strenght routine I bulk up, lose a bit on the speed routine, and so stay static. Must throw some aerobic into the mix. I probably eat a few too many carbs, but apart from that I eat reasonable healthy.

The test they use for your strength rating in the All Blacks (It's an official test somewhere but I forget the origins) is to take 70% of your body weight and do bench press. If you can manage 20 reps you are in the elite category. If you remember the All Black fullback Christian Cullen, he pumped out 48 reps and you could see the strength he had in his upper body coupled with his pace that made him such a force. (No other All Black before or since has managed anywhere near that performance either)

erm, not at this stage. 10 yes, 20 no.

[98ninja]

Are you Navy? Or were you once?

yes . until i had to dive on rebreather sets. i dont react quite so well to pure oxygen at depth.

so bench 63kgs or more 20 times and im elite?
fark im gonna try that tonight.

[red_dave]

I'm currently on the Cartman Beefcake 4000 program...

"BEEFCAKE!"

[swabio-ACT]

What I find hard is maintaining power to weight ratio. I'm trying to increase strength, but not weight. My aim is to bench 100% of my body weight, 110% on lat pull downs and 150% on squats. I'm 86kg now, but would prefer to be 80Kg - thus benching 80Kg, 88Kg on lats and 12Kg on squats. Plus I need to maintain my speed.

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there. Problem is, muscle is heavier than fat and every strenght routine I bulk up, lose a bit on the speed routine, and so stay static. Must throw some aerobic into the mix. I probably eat a few too many carbs, but apart from that I eat reasonable healthy.

hmmm I think you and I are doing somewhat similar training.... although I don't do many lat pull downs.... just light ones to warm up for some heaves.... when you do bench etc, do you do DB or BB? I generally only do free weights... to work the hell outta the stabilising muscles also.... I aim to do about 115 - 120 % of body weight on the bench... I can do a full set of 10 just over body weight (with DB's) at the moment... (i weigh 74 Kg's at the moment) I want to get back upto doing sets of 15 -20 heaves.... i can do a few of 10's at the moment..... but am struggling to get beyond 10... prob more mental... and laziness... lol.... I am also working a lot on my flexibility at the moment...

if I can drop to 68-70 Kg's in body weight I'd be pretty bloody happy, it will happen, just gotta be patient.... and keep shredding fat....

[98ninja]

best set of heaves ive seen anyone do.
40 overhand a little islander guy who works for the government,
also witnessed a guy do 335 consecutive pushups, makes my pb of 91 seem gay.

[Flywheels MC]

What I find hard is maintaining power to weight ratio. I'm trying to increase strength, but not weight. My aim is to bench 100% of my body weight, 110% on lat pull downs and 150% on squats. I'm 86kg now, but would prefer to be 80Kg - thus benching 80Kg, 88Kg on lats and 12Kg on squats. Plus I need to maintain my speed.

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there. Problem is, muscle is heavier than fat and every strenght routine I bulk up, lose a bit on the speed routine, and so stay static. Must throw some aerobic into the mix. I probably eat a few too many carbs, but apart from that I eat reasonable healthy.

hmmm I think you and I are doing somewhat similar training.... although I don't do many lat pull downs.... just light ones to warm up for some heaves.... when you do bench etc, do you do DB or BB? I generally only do free weights... to work the hell outta the stabilising muscles also.... I aim to do about 115 - 120 % of body weight on the bench... I can do a full set of 10 just over body weight (with DB's) at the moment... (i weigh 74 Kg's at the moment) I want to get back upto doing sets of 15 -20 heaves.... i can do a few of 10's at the moment..... but am struggling to get beyond 10... prob more mental... and laziness... lol.... I am also working a lot on my flexibility at the moment...

if I can drop to 68-70 Kg's in body weight I'd be pretty bloody happy, it will happen, just gotta be patient.... and keep shredding fat....

Sounds like you are going for power not strength. Strength will build better if you control the weight both up (concentric) and down (eccentric). You don't need to use as much weight for this and you will gain faster. Heaving is more explosive concentric and little or no eccentric training so you are really only getting half the results you could be getting. I use BB for bench and only use DB for flys and shoulder work

[Flywheels MC]

Are you Navy? Or were you once?

yes . until i had to dive on rebreather sets. i dont react quite so well to pure oxygen at depth.

so bench 63kgs or more 20 times and im elite?
fark im gonna try that tonight.

I reckon you'll get 10 - 15 and then blow up. That's what happens to most people the first time they try! Let me know though as I find it interesting how different people handle it.

Did you ever work with Mick Barnes, Leigh Wetton or Jason Dolan in the pus? They're quite good mates of mine although Mick's brother Chris who was a PTI is how I met them all

[98ninja]

i knew barnes if he was a diver
he was doing his advanced course when i was at penguin.
i was doing 30kg dumb bell bench press (20 reps 15 reps 10 reps 5 reps) and a superset of 6 chinups.
but that was about 4-5 months ago
was meant to "gain strength without gaining hypertrophy" . the no hypertrophy didnt work on me

[Flywheels MC]

i knew barnes if he was a diver
he was doing his advanced course when i was at penguin.
i was doing 30kg dumb bell bench press (20 reps 15 reps 10 reps 5 reps) and a superset of 6 chinups.
but that was about 4-5 months ago
was meant to "gain strength without gaining hypertrophy" . the no hypertrophy didnt work on me

Yeah Barnes is a diver as are the other two, I've got heaps of Navy mates around Sydney for some reason.
Let me know how many you pump out first time around

[rooster]

I walk from the house to the car from the car to work. As the car is a manual the legs get a good workout in peak hour traffic as you can see from other pictures on this site I have the body of a 20 year old footballer I do it's just hiding under 50 years of good living