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 Post subject: Re: Middle Age Spread
PostPosted: Mon May 04, 2020 13:14 
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Can't re-member

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Jem wrote:
Mr Chonks wrote:
Bamba wrote:
The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out.

Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running.

You can do a lot with your own bodyweight. Would recommend doing some of the 'PE with Joe' stuff.

Rude

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 Post subject: Re: Middle Age Spread
PostPosted: Mon May 04, 2020 13:30 
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sneering elitist

Joined: 25th May, 2014
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Mr Chonks wrote:
Jem wrote:
Mr Chonks wrote:
Bamba wrote:
The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out.

Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running.

You can do a lot with your own bodyweight. Would recommend doing some of the 'PE with Joe' stuff.

Rude

:p

I've been doing it every morning for the past few weeks and it's good fun. (I recognise not everyone considers exercise "fun", though)

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 Post subject: Re: Middle Age Spread
PostPosted: Mon May 04, 2020 13:48 
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Worst

Joined: 30th Mar, 2008
Posts: 6195
I prefer PE with Frank.

ZOMG Spoiler! Click here to view!

[edit] How do you embed a You Tube these days?
[edit edit] there you go ;)

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 Post subject: Re: Middle Age Spread
PostPosted: Mon May 04, 2020 14:57 
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Jem wrote:
Mr Chonks wrote:
Bamba wrote:
The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out.

Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running.

You can do a lot with your own bodyweight.


For sure, this. I've been doing everything recently with bodyweight plus a couple of shopping bags with cans in them and still managing to successfully destroy myself most days. Some things are easier than others without access to properly heavy weights (legs is surprisingly easy as you can just do one leg at a time; back not so much) but it's all doable. Plus you can make it more strenuous by doing things slower and/or upping the reps/sets. I'm doing every exercise at the moment with a four second eccentric stage (e.g. do the actual bicep curl quickly as you can but then take four seconds to slowly lower your arm back down to your side again) and it really lowers the weights you need.

This is my current set of workouts, all done as three sets of 10, if it's at all useful. In each 'set' you'd do 10 reps of both exercises then take a minute and a half rest. Do that three times then move onto the next pair of exercises.

Chest and biceps
- Decline push up off the couch
- Dumbell incline bicep curl using shopping bags of beer cans while sitting at an angle on two chairs pushed together

- Deep push up with hands on two dining chairs and feet up on the couch
- Hammer curl with shopping bags of beer cans

- Flat bench chest fly with shopping bags of beer cans on my coffee table
- Standing inner-biceps curl with shopping bags of beer cans

- Push up
- Bicep curl with shopping bags of beer cans

Legs (for anything that hits one leg a time, do ten on each leg)
- Weighted squats wearing a backpack filled with cat litter and holding shopping bags of beer cans
- Split squat holding a bag of cat litter in each hand and with a foot up on the couch behind me

- Steps ups on the coffee table holding shopping bags of beer cans
- Straight leg deadlift holding shopping bags of beer cans

- Reverse lunges holding shopping bags of beer cans
- Prone leg curl with a resistance band

- Wall sit for 40 seconds
- Walking lunges holding shopping bags of beer cans

Back and triceps
- Dumbell single arm bent over row holding shopping bags of beer cans
- Bench dips with feet up on the couch

- Dumbell Standing Row using a backpack filled with cat litter bags
- Diamond push up

- Resistance band pull against the corner of my coffee table
- Bodyweight triceps extension against my fireplace

- Back extension
- Overhead tricep extension using resistance bands

Shoulders and abs
- Pike press
- Russian twist with bag of cat litter

- Upright row with rucksack containing cat litter bags
- Leg raises on coffee table very slowly

- Shrug using a cat litter and 16 beer cans in each hand
- Ab crunches

- Dumbell front raise with eight cans of beer in each hand
- Dumbell lateral raise with eight cans of beer in each hand
- Standing rear delt dumbell raise with eight cans of beer in each hand


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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 9:39 
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Gogmagog

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MaliA wrote:
May half marathon now in late October


Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 9:43 
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Fitness Nut...

Joined: 25th Sep, 2008
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Location: shropshire, uk
Yes, I am going the same. Did my first fun in ages today, a steady 5K

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 9:56 
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Unpossible!

Joined: 27th Jun, 2008
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Haven't had a run since March. Been doing a lot of squats though


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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 9:58 
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Prince of Fops

Joined: 14th May, 2009
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DavPaz wrote:
Haven't had the runs since March. Been doing a lot of squits though


TMI, DP


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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:02 
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Findus Fop wrote:
DavPaz wrote:
Haven't had the runs since March. Been doing a lot of squits though


TMI, DP

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:39 
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Fitness Nut...

Joined: 25th Sep, 2008
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I did an indoor bike challenge in May, did 609 miles.. was chuffed with that

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:40 
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sneering elitist

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DavPaz wrote:
Haven't had a run since March. Been doing a lot of squats though

Giphy "buns of steel":
https://media1.giphy.com/media/6l1DAgSlTbijC/giphy-loop.mp4

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:40 
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...thanks giphy.

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:45 
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Fitness Nut...

Joined: 25th Sep, 2008
Posts: 19976
Location: shropshire, uk
Jem wrote:
DavPaz wrote:
Haven't had a run since March. Been doing a lot of squats though

Giphy "buns of steel":
https://media2.giphy.com/media/LkZHQjJlkFPpAlSHvC/giphy-loop.mp4


oh...:)

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:55 
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2.5 weeks since I’ve done anything. :(

Lost 1lb of course.

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 10:57 
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Jem wrote:
...thanks giphy.

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 11:56 
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Prince of Fops

Joined: 14th May, 2009
Posts: 3403
Jem wrote:
DavPaz wrote:
Haven't had a run since March. Been doing a lot of squats though

Giphy "buns of steel":
https://media2.giphy.com/media/12npFVlmZoXN4Y/giphy-loop.mp4


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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 14:56 
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Excellent Painter

Joined: 30th Apr, 2008
Posts: 6977
Location: Behind you
I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups
I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 14:59 
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I can’t do a single press-up. Never have been able to.

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 16:44 
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sneering elitist

Joined: 25th May, 2014
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DBSnappa wrote:
I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups
I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination

You're doing mad reps if you don't want to be bigger dude. Probably teaching my grandma to suck eggs here, but usually more reps = hypertrophy / less reps, more weight = strength. (Loosely.)

Did my first bench session yesterday in weeks (having really lost my mojo during lockdown) and was pleasantly surprised to find 45kg still moving, so probably not lost too much strength which I'm really pleased about. Haven't tested squats/deads yet though.

Mr Chonks wrote:
I can’t do a single press-up. Never have been able to.

If you ever decide you want to get to that point, start with incline push ups, not push ups from the knees (which is what some people teach). :D

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 18:07 
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Excellent Painter

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Posts: 6977
Location: Behind you
Jem wrote:
DBSnappa wrote:
I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups
I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination

You're doing mad reps if you don't want to be bigger dude. Probably teaching my grandma to suck eggs here, but usually more reps = hypertrophy / less reps, more weight = strength. (Loosely.)


It is more complicated though. I always understood (but haven't looked in to it for some time) muscle development depends on muscle twitch rate ultimately, which can only be ascertained through surgery, i.e. fast twitch and slow twitch respond differently to lower reps/higher weight, higher reps/lower weight. I've always been hard gain; have to work out incredibly hard to "build" muscle and more often than twice a week. I was at my biggest in my early 30s, but then I was gymming three times a week and shifting stupidly heavy weights, which I simply couldn't do nowadays. And wouldn't want to, because at those sorts of weights you're in danger of exceeding your ultimate tendon strength and damaging yourself. For example, I was smith press benching 160kg 6*10 reps, deadlifting >300kg similar reps

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 18:25 
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sneering elitist

Joined: 25th May, 2014
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Yes, in so much as (my understanding is) fast twitch muscles grow faster, but you hit those with high intensity (i.e. high reps) normally. Most people have to work hard to build though - even the guys in my gym are eating serious cals and working out 5 days a week (christ, even those on 'roids have to work for it). Obviously genetics, workout style, existing strength / size, food intake, sleep etc all play a role though, so I trust you to know what's best for your own body - hope it came across that I was curious rather than lecturing or anything :S :luv:

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 19:43 
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Excellent Painter

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Posts: 6977
Location: Behind you
Jem wrote:
Yes, in so much as (my understanding is) fast twitch muscles grow faster, but you hit those with high intensity (i.e. high reps) normally. Most people have to work hard to build though - even the guys in my gym are eating serious cals and working out 5 days a week (christ, even those on 'roids have to work for it). Obviously genetics, workout style, existing strength / size, food intake, sleep etc all play a role though, so I trust you to know what's best for your own body - hope it came across that I was curious rather than lecturing or anything :S :luv:


Not at all. :kiss:

I used to work out with one of the instructors who was a "clean" bodybuilder insofar that he took nothing. He was properly ripped though through diet. I was never and never will be as I could never countenance the taking of supplements and controlling my diet. It is a thing that there is a lot of misinformation around. As you say, most people have to work out incredibly hard to gain muscle significantly. And one of the things I admire about you Jem is that you do this at all. The number of women who don't do it mistakenly thinking that they're going to turn into Shwarzenegger after 3 months always amused me and I have always, when asked, encouraged women to do it as the benefits are many. Yes, I know it's widely recognised now, but that is really quite recent.

I do this largely to look after my frame. I'm tall, have had persistent back problems since my late 20s and am firmly of the view that keeping the muscles strong alleviates the joints and your frame.

It works for me.

Coincidentally, I do know that there are all kinds of unhealthy and illegal things that you can take that can see dramatic results quite quickly and not just steroids. It's a potentially lethal dose of anabolic steroids, HGH and deeply worrying fat burning enzymes. This instructor I worked out swore blind you could go from Gaz to Arnie in under 6 months with this combination. Fuck knows what it would do to your system though. There are numerous anecdotal stories of many Hollywood action stars doing this to get ripped super quick in the 80s/90s/00s using these methods. I think it's much less of a thing nowadays as the health issues are well known.

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 Post subject: Re: Middle Age Spread
PostPosted: Thu Jun 04, 2020 22:12 
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sneering elitist

Joined: 25th May, 2014
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DBSnappa wrote:
I do this largely to look after my frame. I'm tall, have had persistent back problems since my late 20s and am firmly of the view that keeping the muscles strong alleviates the joints and your frame.

It works for me.

Can you shout this bit louder so that Gaz listens to me?!

Thanks DB. I've been trying to look like Arnie for 3 years now and it's not working :DD It's definitely more popular with women to lift weights, especially with crossfit making people see that it's not all "arnie or nothing", but there's still a lot of myths out there.

One of the guys who I see (or saw, rather) at the gym regularly freely admits to taking steriods to get bigger and he said that his insides were "mush". That's not a path I would see myself going down, ever, but whatever floats their boat. The only things I 'use' are whey powder (because it's cheap) and creatine, and I'm still not 100% sure I see the benefits in the latter despite the science.

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 Post subject: Re: Middle Age Spread
PostPosted: Fri Jun 05, 2020 14:19 
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sneering elitist

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110kg deadlift this morning moved smoothly. That's not too far off my PB, and after not deadlifting since March. To say I'm thrilled is an understatement, I genuinely thought I'd be starting again from scratch after this big a gap.

Giphy "party":
https://media0.giphy.com/media/MS3XuWjQV1FiU/giphy-loop.mp4

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