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


Show original post
BennyB
BennyB avatar

660 posts since 17/12/03

7 Jun 2017 20:34


@shego I have a push pull legs split with 3 rotations so 9 workouts total if you would like me to send them?

Also still offering plans if anyone is interested I have an insta page yeezus__Crew worked with one of the boys on FUK before his holiday too
flipmode
flipmode avatar

1318 posts since 25/10/05

8 Jun 2017 08:45
vouch for BB ^ great guy and really knows his stuff
shego
shego avatar

1543 posts since 11/12/07

8 Jun 2017 08:53
BennyB wrote: @shego I have a push pull legs split with 3 rotations so 9 workouts total if you would like me to send them?

Also still offering plans if anyone is interested I have an insta page yeezus__Crew worked with one of the boys on FUK before his holiday too

That'd be amazing mate - you could probably help me fix up diet/general life also!
BennyB
BennyB avatar

660 posts since 17/12/03

8 Jun 2017 09:45
@flipmode Thanks buddy. Hope you are well Smiling

@shego yes mate drop me your email in a pm and a I can send across the training and the template to get you started. All customizable to lifestyle.


Thanks

B
shego
shego avatar

1543 posts since 11/12/07

posted 13 Jun 2017 11:53, edited 13 Jun 2017 11:53
Need advice on an injury..

A bit of background, a couple of years ago I was DB pressing and my right arm “went”. Almost like I’d lost all pushing strength from the shoulder connecting the bicep/tricep (god knows!)… I gave it a rest and since then (until now) it’s been fine, although recently I noticed I was struggling on pushing on my right-hand side (odd, considering I'm right handed).

I recently tried to go up from 36 -> 38kg and my right arm couldn’t cope at all - couldn’t get the DBs into first position. I could then only just push the 34s which are usually relatively easy. Attempted shoulder press and again, it was too much..

It could have been overtraining, lack of warm-up, or simply weak. What’s the issue and what do I need to strengthen? Do I need to book in to a physio?
DY
DY avatar

9618 posts since 9/6/11

posted 13 Jun 2017 18:31, edited 13 Jun 2017 18:31
Sounds like a rotator cuff? Had a similar issue - didn't get physio or doctors. Mine just went and felt a pop in my shoulder (Which was also my stronger one).

It will be a mixture of all of them. Do some work on your supporting muscles - OHP with barbell will help massively with things like that.

To solve my issues, basically did 'dislocates' with a bungee cord everyday for about 3 sets of 10, gradually making the distance between my hands smaller. Also always warm-up no matter what, will always give that advice to someone especially when doing chest/shoulders. Do some 2kg dumbell variations to make sure your shoulders are warmed up and also your rear delts. Also when doing DB bench, keep your shoulders back and I always see people flaring out elbows, it's gonna fuck you up big time. Keep those elbows tucked.

If it really hurts, stop lifting for another week or so and see a doctor if its really bothering you - Just note they will just tell you to stop lifting heavy.
jeg
jeg avatar

2266 posts since 12/12/01

17 Jun 2017 20:30
What's the best site for ideal protein carb fat calculations?
84kg now at 44yrs old and want to get under 80kg and lean (for me)
Razorlight123
Razorlight123 avatar

4363 posts since 13/1/10

posted 21 Jun 2017 07:38, edited 21 Jun 2017 07:38
DY wrote: Sounds like a rotator cuff? Had a similar issue - didn't get physio or doctors. Mine just went and felt a pop in my shoulder (Which was also my stronger one).

It will be a mixture of all of them. Do some work on your supporting muscles - OHP with barbell will help massively with things like that.

To solve my issues, basically did 'dislocates' with a bungee cord everyday for about 3 sets of 10, gradually making the distance between my hands smaller. Also always warm-up no matter what, will always give that advice to someone especially when doing chest/shoulders. Do some 2kg dumbell variations to make sure your shoulders are warmed up and also your rear delts. Also when doing DB bench, keep your shoulders back and I always see people flaring out elbows, it's gonna fuck you up big time. Keep those elbows tucked.

If it really hurts, stop lifting for another week or so and see a doctor if its really bothering you - Just note they will just tell you to stop lifting heavy.

I think I've f'd up my rotator cuff. Left it for a week and there's still a sort of twinge. How long did you stop lifting DY before you started your 'rehabilitation'?

Also, did you continue in someway to still lift heavy whilst benching?
BennyB
BennyB avatar

660 posts since 17/12/03

26 Jun 2017 19:01
@shego and @quest

Just curious any feedback on those plans/template I sent across.

Cheers
BennyB
seenmy
seenmy avatar

6527 posts since 17/6/06

13 Jul 2017 12:32
whats the going rate (london) for a personal trainer , I want someone who will come to me rather than going to a gym. 2/3 times a week, I already run 30-50k a week but I need someone to work with me on my core and help shift weight I'm carrying up top I guess hour sessions mostly its someone to make sure I'm doing it as just having a plan etc ill always find a reason not to..
87
87 avatar

3357 posts since 21/6/08

15 Jul 2017 22:20
Anyone experiencing Sciatica/ spinal issues?

Centurionone
Centurionone avatar

1379 posts since 30/3/11

16 Jul 2017 09:16
seenmy wrote: whats the going rate (london) for a personal trainer , I want someone who will come to me rather than going to a gym. 2/3 times a week, I already run 30-50k a week but I need someone to work with me on my core and help shift weight I'm carrying up top I guess hour sessions mostly its someone to make sure I'm doing it as just having a plan etc ill always find a reason not to..

£100-£200 per hour depending on their popularity
BennyB
BennyB avatar

660 posts since 17/12/03

posted 18 Sep 2017 10:38, edited 18 Sep 2017 10:38
@seenmy nail your nutrition with that output and you should see changes imo
Essence
Essence avatar

3108 posts since 10/1/05

18 Sep 2017 20:23
seenmy wrote: whats the going rate (london) for a personal trainer , I want someone who will come to me rather than going to a gym. 2/3 times a week, I already run 30-50k a week but I need someone to work with me on my core and help shift weight I'm carrying up top I guess hour sessions mostly its someone to make sure I'm doing it as just having a plan etc ill always find a reason not to..

Calorie deficit is all you need - I wouldn't waste the money given the amount you do already.
Ineff
Ineff avatar

9820 posts since 7/4/04

19 Sep 2017 13:57
Seenmy, you in SE London?

I train in Dulwich or Peckham if you are man.
Trystero
Trystero avatar

1607 posts since 1/8/07

2 Oct 2017 13:49
can anyone recommend a good freestanding portable pull up bar for indoor use?

currently looking at https://www.pullupmate.co.uk/ and http://hotgym.co.uk/index.html
Ineff
Ineff avatar

9820 posts since 7/4/04

3 Oct 2017 09:12
Those two are okay for really controlled pull ups, but they're too unstable for muscle ups. If you do crossfit/kipping pull ups, they'll be useless.

We sell portable bars that are much stronger, but they're pretty expensive and meant for commercial use and would be too big to use inside a house (http://www.incitefitness.co.uk/portable-bars/).

A doorframe pull up bar would be a good option. If you have a garden, I would definitely recommend a wall mounted bar or garden installation (http://www.incitefitness.co.uk/).
Trystero
Trystero avatar

1607 posts since 1/8/07

4 Oct 2017 15:09
cheers, I thought that might be the case

I’d mainly be using them for slow, controlled weighted pull ups, chin ups and dips. There’s probably not going to be enough headroom indoors for muscle ups anyway. I don’t use kipping for anything, so no worries on that front.

I have a doorframe pull up bar now (the standard iron gym one) but don't like adding weight as it’s damaged the doorframe so wanted something a bit more robust that I could stick in a corner of my room for when I'm too lazy to make it to the gym/nearest outdoor bars over the winter

garden ones look great but I'm probably going to be in a flatshare with no (or very limited) outside space
selkiefolk
selkiefolk avatar

420 posts since 27/3/13

posted 4 Oct 2017 15:33, edited 4 Oct 2017 15:33
Just get gym rings and straps and throw them over a tree if you have garden or park and do ring pull-ups. Wooden Pro Circle ones on Amazon are great for callisthenics.
blackham
blackham avatar

1696 posts since 17/7/13

9 Nov 2017 09:56
started to get into olympic lifting and am on the look out for some weight lifting shoes. can anyone recommend? read some online reviews about the romaeo's and the adipower ones