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[Gibbo1]

Here here. It's like have an arm missing or something.

Low point come for me when i ran for the bus, 40 or 50 meters and i was knackered! However thats what injury does.

Im naturally pretty fit so im lucky that it wont be too bad when i get back, but will have been 4 months or so of doing no cardio at all

[Havoc]

Back to the gym today woo hoo.

I'm going to be doing a different routine to what i normally do. A few of my buddies have tried it already and had good results with proper nutrition.

http://www.bodybuilding.com/fun/y3t-neil-hill-9-week-hardcore-video-trainer.html

So purpose for the first 12 weeks is fat burn. That means a reduced energy eating plan, high protein, carb cycling.

I'll be mixing in some HIIT workouts with the above routine.

Today is day 1. Moderate carb day.

Meal 1: 2 slices of wholemeal toast, spoonful of peanut butter, x1 promax
Meal 2: Promax diet shake
Meal 3.: Chicken salad, 20ml olive oil
Meal 4: pre workout: Promax diet shake
Meal 5: Post workout. Pack of wine gums (for a quick sugar release) x1 promax
Meal 6: Chicken salad with 20ml olive oil
Meal 7: Casein protein shake

Carbs: 106 grams
Protein: 194 grams
Fat: 69 grams

I'm not one for counting calories but the above is about 2100 calories. I think it is much more important to measure macro nutrient intake. Keeping an eye carbs, protein and fats is essential. The term calories is thrown around way too much IMO and not essential to my goals.

[G-man]

Our garden gym is nearly finished. Electrics are being fitted this afternoon which means i just need to paint the inside over the next few days.

We already have a running machine and weights and the Speedball and Floor-to-ceiling ball are ordered. Stalling on a heavybag as i'm undecided which one to get.

I'll try and post some pics up later.

[Havoc]

Our garden gym is nearly finished. Electrics are being fitted this afternoon which means i just need to paint the inside over the next few days.

We already have a running machine and weights and the Speedball and Floor-to-ceiling ball are ordered. Stalling on a heavybag as i'm undecided which one to get.

I'll try and post some pics up later.

Wow. How much that setting you back.

[Havoc]

An update from my weekly blog  

Day 8

 

Weights: Low weight, high reps: Thighs And Hamstrings
Cardio: HIIT
Nutrition:  Moderate Carb

 

Week 2 has started. I am still slightly sore from week but i am determined to push through.

 Week 2 is very different from week 1. Week 1 i targeted the 2B fast-twitch muscle fibers, Higher weights at a lower rep range. This week i am targeting 2A fast-twitch fibers, lower weight at higher rep range.

 There is method to the madness here. For one i am not letting my body to adapt to any kind of routine and by switching the workouts this should provided a more balanced athletic look.

 The workout today was fun albeit very difficult. I am still regaining my strength and stamina. Again not going crazy on the weights. I constantly remind myself to leave my ego at the door, to focus on technique and completing the sets

 Today it wasn't my technique that let me down it was my fitness, especially on the front squats. I wasn't able to fully complete every set however i made sure i pushed to my limit. I felt fatigued by the end of this exercise so i was happy i'd put in solid sets. It is better to fail while having good technique than to finish the sets with poor form.

 So far so good. I'm feeling good, i pumped in some HIIT training on the cross trainer after finishing the weight session. I managed 4 sprints which is not great but i have to remind myself i have not trained in 6 months. I will go for 5 to 6 sprints on the next HIIT session.

 

Workout:

 

Hack Squat

4 warm up sets
Hack Squat

4 working sets of 14-16 reps
Smith Machine Front Squat

4 working sets of 14-16 reps
Leg Extensions

4 working sets of 14-16 reps
Hamstrings:

Seated Leg Curl

4 warm up sets
Seated Leg Curl

3 working sets of 14-16 reps
Seated Leg Curl (Single Leg)

4 working sets of 14-16 reps, per leg
Stiff-Legged Dumbbell Deadlift

3 working sets of 14-16 reps

Cardio: HIIT  x4 sprints

 

Nutrition:

 

Meal 1: 2 slices wholemeal toast, table spoon of peanut butter

x1 promax

Meal 2: Promax diet

Meal 3: Chicken satay and salad

Meal 4: x1 apple, promax diet

Meal 5: Post training, Pack of wine gums, 1 promax

Meal 6: Chicken satay, lean ham and salad

Meal 7: Promax, 20ml flaxseed oil

[deck]

An update from my weekly blog 

Day 8

Lucky bastard! Wish I had 8 days in the week!

[Havoc]

Lucky bastard! Wish I had 8 days in the week!

lol. I've been making time 

[G-man]

Wow. How much that setting you back.

With the base and materials plus all the equipment, about 4 grand.

It's like a log cabin 4 x 5 metres.

[Havoc]

With the base and materials plus all the equipment, about 4 grand.

It's like a log cabin 4 x 5 metres.

Keeping fit is expensive these days!

[G-man]

Keeping fit is expensive these days!

The thing is, me and the mrs could spend £30 or more a month each on a gym membership but barely get time to go due to work and the kids etc. That would be pretty much pissing away £600-700 a year whereas the garden gym makes it ultra convenient. For instance, if one of has a spare half hour or so, we could go for a run on the treadmill or do half a dozen rounds on the bags. I could barely get to the gym and get changed in that time and that's without finding someone to look after the kids.

When i get too old and knackered i'll put a bar and pool table in it.

[Red]

I'm giving tryptophan a whirl I think. It aids rest and is an over the counter amino acid. It's also recommended as training supplement as recovery occurs when asleep, thus if your getting poor sleep due to overwork / stress then it can be extremely beneficial.

It's also known as a natural 'happy pill' so you might see an increase in the use of smileys in my posts from next week.

I'm lucky if I get 1 or 2 hours a night lately as not finishing work till 10-11pm and I get up about 5am - throw in the kids waking up and I get no kip at all !

[Gavin]

I'm giving tryptophan a whirl I think. It aids rest and is an over the counter amino acid. It's also recommended as training supplement as recovery occurs when asleep, thus if your getting poor sleep due to overwork / stress then it can be extremely beneficial.

It's also known as a natural 'happy pill' so you might see an increase in the use of smileys in my posts from next week.

I'm lucky if I get 1 or 2 hours a night lately as not finishing work till 10-11pm and I get up about 5am - throw in the kids waking up and I get no kip at all !

I'd be interested to hear if this works as I barely ever sleep and it's making me feel like shit!

[7777]

I'd be interested to hear if this works as I barely ever sleep and it's making me feel like shit!

Me too, have terrible sleep. I do put a lot of it down to the ale though I have to admit. A nice glass of wine takes the edge off a bad day at work but doesn't half leave me stuggling to sleep right through

Will take a look at them Red if you let us know how they are

I've set myself a date to get fully back on the fitness regime as my legs have been okay for a while now, started going out on the bike and have got the bug again

[Havoc]

The thing is, me and the mrs could spend £30 or more a month each on a gym membership but barely get time to go due to work and the kids etc. That would be pretty much pissing away £600-700 a year whereas the garden gym makes it ultra convenient. For instance, if one of has a spare half hour or so, we could go for a run on the treadmill or do half a dozen rounds on the bags. I could barely get to the gym and get changed in that time and that's without finding someone to look after the kids.

When i get too old and knackered i'll put a bar and pool table in it.

Method to the madness and you're playing the long game. Like it lol

[Havoc]

I'm giving tryptophan a whirl I think. It aids rest and is an over the counter amino acid. It's also recommended as training supplement as recovery occurs when asleep, thus if your getting poor sleep due to overwork / stress then it can be extremely beneficial.

It's also known as a natural 'happy pill' so you might see an increase in the use of smileys in my posts from next week.

I'm lucky if I get 1 or 2 hours a night lately as not finishing work till 10-11pm and I get up about 5am - throw in the kids waking up and I get no kip at all !

Mate didn't you say before you were cutting back on your hours? Need balance matey.

Since i been back to the gym and doing Y3T workout, i'm out before my head hits the pillow. Solid 8 hours no problem.