General Discussion: FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success


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Ineff
Ineff avatar

9849 posts since 7/4/04

7 Nov 2010 22:38
How to do a Muscle Up:

http://www.youtube.com/watch?v=UyZOnPfMo8w
Trystero
Trystero avatar

1633 posts since 1/8/07

10 Nov 2010 16:50
Fläsket wrote:
Crackajack wrote: I did this 'Ab Ripper X' workout and managed to pretty much do it all (but the easiest variations) the first time. Really made my abs sore and only takes 15mins.
it's pretty good stuff.
if you need the visual guide -

http://video.google.com/videoplay?docid=1464945638519938565#
http://video.google.com/videoplay?docid=1464945638519938565#docid=97404099147633519

Been doing this twice a week for around three months now in conjunction with some other routines from the P90X program and have seen a big difference. Previously only had visible abs when flexing, have much better definition now. I've also started doing some of the exercises from this: http://www.coachr.org/core_stabilisation_training_for.htm as I’ve recently started to get back into running after being out for ages with a tibial stress fracture.

Did the Lancaster half marathon at the weekend in 01:41:35. Over 7 minutes slower than my PB (crowded start, hill climb and single file sections didn’t help) but was my first real race in ages so took it easy most of the way round and only started to push from the 9m mark. Hoping to get back to training more regularly now and get some of my times back down to what they were at this point last year.

MoB
MoB avatar

37098 posts since 31/8/04

10 Nov 2010 18:37
My boss did that at the weekend, he's still walking like a spastic today.
Issues7
Issues7 avatar

105 posts since 19/10/10

10 Nov 2010 18:40
I went to Uni at Lancaster - many good memories love the place Smiling
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

14 Nov 2010 22:28
Anyone ordered from Optimum nutrition before?
nothingelseworked
nothingelseworked avatar

3556 posts since 21/2/10

14 Nov 2010 22:35
Commander_Venus wrote: Anyone ordered from Optimum nutrition before?

No sir, but I've always heard great things about their whey if that's what you're wanting to know.
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

15 Nov 2010 12:14
Yeah their whey is meant to be the best. No, I was wondering about delivery times; I ordered on the 31st of October and no sign of it yet. I know 2 weeks isnt ages but its coming from the UK and I havent had an despatch email or anything, just wondering if they always take a while to post.
Issues7
Issues7 avatar

105 posts since 19/10/10

15 Nov 2010 12:34
I use myprotein.co.uk the cheapest around I've seen good quality as well.

Up to 13 stone 10 pounds now Sticking out tongue

Gained an inch on each arm, half an inch on chest, 1.5 inches on shoulders and dropped half an inch of my waist.

Bodyfat gone up from 6.7% to 9.9%

Am now able to bang out wide grip chin ups now, also started doing 8,6,4 reps on my chest which feels good.

Double D
Double D avatar

3552 posts since 8/3/07

16 Nov 2010 10:46
So my hamstrings are holding me back with their ridiculous inflexibility. Anyone recommend any good exercises?
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

16 Nov 2010 22:49
Commander_Venus wrote: Yeah their whey is meant to be the best. No, I was wondering about delivery times; I ordered on the 31st of October and no sign of it yet. I know 2 weeks isnt ages but its coming from the UK and I havent had an despatch email or anything, just wondering if they always take a while to post.

I messaged Optimum Nutrition them asking where my order was and received this email in return. Firstly there have been no phone calls or voicemails, also why the mother fuck is a protein company asking me to send them a utility bill??
The bank acct I paid with is the only account Ive ever had and Ive never had aproblem with purchasing anything, ever.
Is Optimum Nutrition even a real fucking company. If I hadnt messaged them were they just gonna keep my fucking money?

"Dear Customer,

Thank you for your e-mail.

When we processed your payment our bank contacted us to advise us that there was a security query on the payment as the details provided did not match those held on record with your card issuer. We have tried to contact you by telephone and left voicemail message with you. If you would kindly forward a copy of a utility bill confirming the billing address we can arrange to release the order for dispatch.

We look forward to hearing from you at your earliest convenience.

Kindest Regards,

Graham
Optimum Nutrition Service Centre Team"
nothingelseworked
nothingelseworked avatar

3556 posts since 21/2/10

16 Nov 2010 22:53
Providing you vistted http://www.optimumnutrition.com/uk/ then yeah, they're a real company. Judging from the e-mail you might've entered some incorrect info when paying and didn't notice. I'd just cancel and re-order.
Fläsket
Fläsket avatar

3890 posts since 14/8/04

19 Nov 2010 22:23
this site - http://twentypullups.com/ - i have just noticed has stolen my boat for their front banner.. Cry
nevermind that it's a chinup either
King_Kong
King_Kong avatar

1672 posts since 20/10/09

21 Nov 2010 17:52
I feel like my work outs aren't as a effective as they could be.
I can only fit 2 gym sessions in a week at the minute.
This is what i'm doing:

Tuesday
Bench press 4 sets of 10
Incline dumbbell bench press 4 sets of 12
Dumbbell press 4 sets of 10
Close grip bench press 4 sets of 8
Bar bell flys 4 sets of 10
Chest press 4 sets of 10
Bar pullover 4 sets of 10
Overheard press from chest 4 sets of 10
50 decline crunches.
25 decline weighted sit ups.
4 x 10 weighted leg pull ins.

Wednesday
Squat 12, 10, 8, 6
Dead lift 12, 10, 8 6
Military press 4 sets of 10
Seated dumbbell press each arm at a time 4 sets of 10
Upright rows 4 sets of 12
Cable row 4 sets of 10
Bar curl 3 x 10
Preacher curl 4 sets 10
Lat pull down 4 sets of 10

Was thinking of trying the 5x5 strong lift program which is basically
day 1
Squat 5x5
Bench Press 5x5
Inverted Rows 3x12
day 2
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Any advice on what I could do to improve and if that strong lift program is any good?
eent
eent avatar

9015 posts since 25/2/05

21 Nov 2010 18:21
Doing way too much.

You don't need to do that many exercises. For chest tri shoulders, i'd do say Bench, Military Press, Flys and tricep dips. Go heavy on each exercise.

I've never been a fan of doing too much, especially early into weights.

You might feel they arnt as effective because you're overtraining, and becoming tired and weak during the session.

Frankie's 5x5 is a good routine. I'd give it a try. Much better than the current routine.
King_Kong
King_Kong avatar

1672 posts since 20/10/09

21 Nov 2010 18:36
I definitely thought I was doing too much hence thinking about the 5x5 thing.
But then again that 5x5 work out just looks like nothing.
nothingelseworked
nothingelseworked avatar

3556 posts since 21/2/10

21 Nov 2010 18:37
I've always thought 5x5 programs are stupid. Once you get to quite a heavy weight, you'll just about muster the strength to push the 3rd set let alone doing a 4th and a 5th. It's alright when you're starting off, because you're usually pushing pussy weights (Relative to your own strength) to get into the flow. But once you're actually breaking your balls, that 4th and 5th are near impossible…unless you have like a 15-20minute rest.

I'd cut down the 5x5 lifts to 3x5 after around 4-6 weeks.
poohat
poohat avatar

1446 posts since 1/12/08

21 Nov 2010 20:17
rUmmeh wrote: I've always thought 5x5 programs are stupid. Once you get to quite a heavy weight, you'll just about muster the strength to push the 3rd set let alone doing a 4th and a 5th. It's alright when you're starting off, because you're usually pushing pussy weights (Relative to your own strength) to get into the flow. But once you're actually breaking your balls, that 4th and 5th are near impossible…unless you have like a 15-20minute rest.
5x5 is usually working up to one max set of 5 reps (with each set heavier than the one before), not 5 sets with the same weight. E.g. this.
nothingelseworked
nothingelseworked avatar

3556 posts since 21/2/10

21 Nov 2010 20:30
poohat wrote:
rUmmeh wrote: I've always thought 5x5 programs are stupid. Once you get to quite a heavy weight, you'll just about muster the strength to push the 3rd set let alone doing a 4th and a 5th. It's alright when you're starting off, because you're usually pushing pussy weights (Relative to your own strength) to get into the flow. But once you're actually breaking your balls, that 4th and 5th are near impossible…unless you have like a 15-20minute rest.
5x5 is usually working up to one max set of 5 reps (with each set heavier than the one before), not 5 sets with the same weight. E.g. this.

I see. Well then I'd recommend he does Rippetoes instead, he'll get more out of it in 2 days than using a pyramid programme.
King_Kong
King_Kong avatar

1672 posts since 20/10/09

21 Nov 2010 20:54
This the one you mean rummeh?
http://forum.bodybuilding.com/showthread.php?t=750551
nothingelseworked
nothingelseworked avatar

3556 posts since 21/2/10

21 Nov 2010 21:04
Yeah, mate. It's a great programme to get stronger/add mass, providing you keep the cals up.