Just drink water for 2-3 weeks and dont eat anything, you'll lose 2 stone.
General Discussion: FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success
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28 Jul 2016 16:39
posted 28 Jul 2016 19:45, edited 28 Jul 2016 19:45
28 Jul 2016 19:52
8 Aug 2016 17:08
8 Aug 2016 18:43
I'll chip in with the leg pics.
I need to get my finger out my arse with training. Lower back issues since January fucking things up. Hard to stay motivated when strength is not going up due to inability to complete a training cycle.
Diet going well though, putting weight on. Still got along way to go. Looking to get to 210lbs/15stone at 5,9.
posted 8 Aug 2016 19:14, edited 8 Aug 2016 19:14
8 Aug 2016 22:06
10 Aug 2016 12:28
Do you want to lose weight or fat though? HIIT helps strengthen the body with most training methods so you won't be able to lose excessive weight. I'd run 1-2 times a week (even if you run once outdoors and do sprints on the treadmill/quick numbers on the stepper the other), weights twice a week and throw in HIIT once a week on a day between running and weights.
Sugar - 0% fat yoghurt with fruit helps me massively to kill those cravings and the yoghurt fills you up as full of protein.
I believe if you stick to that you'll lose a fair amount of fat in 6 weeks.
11 Aug 2016 09:59
11 Aug 2016 12:50
3 days ago I did a leg workout, first one I've done for a few weeks so took it easy.
I have the worst DOMS I've ever had in my life, 3 days later and I can still barely walk, I nearly fell over in sainsbury's car park today when I tried to bend my leg. Have to crawl down the stairs. Need help getting out of the car. Seems to be getting worse :/
I have the worst DOMS I've ever had in my life, 3 days later and I can still barely walk, I nearly fell over in sainsbury's car park today when I tried to bend my leg. Have to crawl down the stairs. Need help getting out of the car. Seems to be getting worse :/
so…not so light then
don´t do the same workout the next time, that bad DOMS is a sign of severe overload. Start from scratch with only light squats until you get a better sense of your current strenght level
use the lighter weight to practice your form and aim for a higher rep count
don´t do the same workout the next time, that bad DOMS is a sign of severe overload. Start from scratch with only light squats until you get a better sense of your current strenght level
use the lighter weight to practice your form and aim for a higher rep count
It was light, I can't remember exactly but the squat rack was busy so I was doing hack squats on the smith machine with either 10 or 15kg either side max!! I must of been them, I don't usually do them so maybe it got me in places I've never been gotten before. I'm not joking, I'm like a disabled.
Thought I'd put an update in here….been dieting for 3 months..not too crazy…but enough….hitting legs twice a week…starting reverse diet september…possibly competing natty….see how I feel tbh
I'd hit my legs day of pic so look quite full…still lot of work needed on them…strength is increasing and once up my cals again…will only keep improving
2 yrs ago I could fit in size 28 apc ps
I'd hit my legs day of pic so look quite full…still lot of work needed on them…strength is increasing and once up my cals again…will only keep improving
2 yrs ago I could fit in size 28 apc ps
I'll chip in with the leg pics.
I need to get my finger out my arse with training. Lower back issues since January fucking things up. Hard to stay motivated when strength is not going up due to inability to complete a training cycle.
Diet going well though, putting weight on. Still got along way to go. Looking to get to 210lbs/15stone at 5,9.
Feathers coming in there well! Are u doing a periodisation..? Or weekly..?
Half natty lighting helping out too
My current routine
Is a mixture of
✅back squat
✅sumo dead
✅hack squat
✅squat press
✅walking lunge 30-40 steps
✅SLDL/rdl -
✅leg extension/ham curl
A heavy day and a light day
Half natty lighting helping out too
My current routine
Is a mixture of
✅back squat
✅sumo dead
✅hack squat
✅squat press
✅walking lunge 30-40 steps
✅SLDL/rdl -
✅leg extension/ham curl
A heavy day and a light day
Linear progression is a thing of the past for me..
I've managed to get a few cycle of Smolov Jnr under my belt for deads since tweaking my back in January but I've had to switch to pulling Sumo. Squats have been sporadic. Also fighting perpetual tendinitis in my biceps which is aggravated worst, oddly enough by flat bench so I've been sticking to incline DB press as my main strength movement recently.
Think I'll try and get 60kg DBs on incline for 10 reps as a short term goal and then dive into some sort of routine for sumo deads. 260kg goal their.
I've managed to get a few cycle of Smolov Jnr under my belt for deads since tweaking my back in January but I've had to switch to pulling Sumo. Squats have been sporadic. Also fighting perpetual tendinitis in my biceps which is aggravated worst, oddly enough by flat bench so I've been sticking to incline DB press as my main strength movement recently.
Think I'll try and get 60kg DBs on incline for 10 reps as a short term goal and then dive into some sort of routine for sumo deads. 260kg goal their.
Go on hols in exactly 6 weeks. So if I have to drink it's vodka and soda right ? And if I have to eat sweets it's candy King ?
Do you want to lose weight or fat though? HIIT helps strengthen the body with most training methods so you won't be able to lose excessive weight. I'd run 1-2 times a week (even if you run once outdoors and do sprints on the treadmill/quick numbers on the stepper the other), weights twice a week and throw in HIIT once a week on a day between running and weights.
Sugar - 0% fat yoghurt with fruit helps me massively to kill those cravings and the yoghurt fills you up as full of protein.
I believe if you stick to that you'll lose a fair amount of fat in 6 weeks.
Bit of a random question but watching the diving yesterday and wanted to know how come Divers are so fucking ripped? Some sprinters don't even have that kind of physique! Considering they just jump of a board/platform and not really swimming that much. What kind of exercises do they do, diet they follow etc??
Couldn't say anything about their diet…each diver is more than likely on different calories..but I would assume…they eat pretty clean…in training camps anyway…as food is prob prepped/served…saying that I can gurantee they eat what would be classed as junk food too
They're physiques are built by their sport training rather than accessory/strength work in gym…although the even might be short…the training would be very demanding…and require a lot endurance work…explosive movements…
Training a former swimmer currently..wants to move to physique…they are fucking machines
They're physiques are built by their sport training rather than accessory/strength work in gym…although the even might be short…the training would be very demanding…and require a lot endurance work…explosive movements…
Training a former swimmer currently..wants to move to physique…they are fucking machines
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