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


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bill
bill avatar

4905 posts since 5/8/09

23 Jul 2016 21:17
Just drink water for 2-3 weeks and dont eat anything, you'll lose 2 stone.
bill
bill avatar

4905 posts since 5/8/09

28 Jul 2016 16:39
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 :/
morning mist
morning mist avatar

3130 posts since 29/5/05

posted 28 Jul 2016 19:45, edited 28 Jul 2016 19:45
so…not so light then Laughing out loud

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
bill
bill avatar

4905 posts since 5/8/09

28 Jul 2016 19:52
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.
morning mist
morning mist avatar

3130 posts since 29/5/05

28 Jul 2016 19:54
and to get even more out of the light squats add some paused squats and you will have really effective training for the higher weights
morning mist
morning mist avatar

3130 posts since 29/5/05

28 Jul 2016 19:57
yeah, hack squats are quad-dominant so that is probably why
MuayThaiPimp
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7925 posts since 10/8/11

8 Aug 2016 17:08
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 Laughing out loud

Bennelli
Bennelli avatar

3461 posts since 25/5/11

8 Aug 2016 17:17
No wonder you don't like spandex Laughing out loud Laughing out loud good pins there, didn't need to see your skivvies though!
MuayThaiPimp
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7925 posts since 10/8/11

8 Aug 2016 17:51
lol I covered upEye-wink
Scottishmark
Scottishmark avatar

521 posts since 25/1/11

8 Aug 2016 18:43

I'll chip in with the leg pics. Laughing out loud

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.
MuayThaiPimp
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7925 posts since 10/8/11

posted 8 Aug 2016 19:14, edited 8 Aug 2016 19:14
Feathers coming in there well! Are u doing a periodisation..? Or weekly..?

Half natty lighting helping out too Laughing out loud Laughing out loud

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
Scottishmark
Scottishmark avatar

521 posts since 25/1/11

8 Aug 2016 22:06
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.
adidaskev
adidaskev avatar

1001 posts since 30/11/11

10 Aug 2016 12:28
joeyjojo wrote: 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.

joeyjojo
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3962 posts since 24/8/06

10 Aug 2016 20:37
Only 4 weeks left
joeyjojo
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3962 posts since 24/8/06

10 Aug 2016 20:37
Tsk I wrote a whole other message then and it's gone
Bails78
Bails78 avatar

600 posts since 6/1/08

11 Aug 2016 09:59
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??
Scottishmark
Scottishmark avatar

521 posts since 25/1/11

11 Aug 2016 10:26
They're essentially gymnasts who land their short routine upside down in the water as opposed to the right way up on their feet. Any excess fat isn't going to be particularly beneficial - light and ripped for maximum power. Why wouldn't they be ripped?
MuayThaiPimp
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7925 posts since 10/8/11

11 Aug 2016 12:50
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
C-Stylez
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5101 posts since 4/7/12

11 Aug 2016 17:07
…not to mention all the bumming
MuayThaiPimp
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7925 posts since 10/8/11

11 Aug 2016 18:31
As I said explosive movements