[robbo333]

I think I need to sort my s**t out!
I'm 52 and aspire to be like Stan Ogden.

[simonr]

i did a few deadlifts  today tosh with my normal routine(2 sets x 15 reps).your right!they are awesome for your glutes,hamstrings and lower back! .im converted.

if your only using compound exercises try  6x6  & start with 30 secs between reps then drop the rest time when you can,  you only need lowish weight & only need 4  exercises for a full body  session

[Tom White]

I did 5 rounds of this workout today (yes I know it's a daft Septic; try to see the content; not the presenter ):

https://www.youtube.com/watch?v=yGk0_dzpFA0

I didn't do the massive leaps though; I just used one of those long wooden benches you'd have sat on when you were at school.

Honestly; it's rock.  I'll do it twice a week and build it up to 10 rounds.

[simonr]

that was hard viewing lol, looks a good routine not too sure about the jumps though,   my gym is an add on to a crossfit gym if i can last 6 month lifting i'm signing up to that , it looks quality

[Tom White]

that was hard viewing lol, looks a good routine not too sure about the jumps though,   my gym is an add on to a crossfit gym if i can last 6 month lifting i'm signing up to that , it looks quality

He does another with 30 seconds of deadlifts, 30 seconds rest, then 30 seconds of squats, then 30 seconds rest and then 30 seconds of lunges; repeat, repeat, repeat, etc.

I've downloaded a crossfit app that beeps every 30 seconds and I might also rag meself doing that.

This one:

https://www.youtube.com/watch?v=ox7fwa7o6RU

[simonr]

Good idea, think I'll try this 30 on 3 0 off tomorrow

[Tom White]

Scotthermanfitness channel on youtube seems pretty good.  His website has free split programs and his youtubes show how to do each of the exercises.  I did his Push split yesterday, with the timings for rest between sets he suggests and it was very well designed.

https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

[Tom White]

Wor Lass (a window cleaner) turned up in the Brecons to do a 23 mile recce - part of a 46 mile ultra marathon in Nov - with 15 other runners. 

They were all blokes and all looking like 6 foot plus gazelles.   

She's just about recovered from a 100 mile ultra marathon, so she managed to beast a few of them:





Her feet still haven't recovered properly though.  I'm sure I've sucked those toes when she was younger.

[simonr]

Scotthermanfitness channel on youtube seems pretty good.  His website has free split programs and his youtubes show how to do each of the exercises.  I did his Push split yesterday, with the timings for rest between sets he suggests and it was very well designed.

https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

couldn't cope with him lol,
  push/pull  is only the new way of saying chest/shoulders/tris   & back bis
i forgot my phone with the app today so just did 6 x6 with 20 secs between reps   
squats
db low incline bench
military
lat pulls
so full body ,took about 40 mins with a few abs , haven't been for 2 yrs & i dont think im gonna get much strength back   i was using weights that were lighter than my warm ups 2 yr ago lol   so i think lighter & more intense is probably the way now

[Tom White]

  push/pull  is only the new way of saying chest/shoulders/tris   & back bis

Yes, but there's a myriad of different ways you can exercise each group and I tried Scot Herman's 'Push A' routine and it was very cleverly laid out.  You'd probably have to experience it to understand, but he gives the exercises, the sets and the rest time between sets and it 'really hits the spot'.

For example when you've already really worked your chest, shoulders and tricep hard, he finishes this portion off with a 'low-to-high cable fly'.  Because there's no tricep involved, it means you're not limited by this muscle.  And restricted by only 30 seconds rest it means the weight is low, volume is high, and it just smashes your already tired pecs.

I just thought it was very cleverly designed.

[simonr]

Did you have to sign up to the gold to get the routines

[Tom White]

Did you have to sign up to the gold to get the routines

I don't know.  I just looked at the youtube; jotted the exercises down; youtubed the ones I wanted to know how to do and then did them.

This is the youtube:

https://www.youtube.com/watch?v=ffsGEdCMeMM

Added later: I've just been googling and there's loads of free work out programs on the interweb, supported by youtubes to show you each exercise and any 'funnies' (such as the 'rest-pause' technique).    I think I'll find one and follow it best I can and see what happens.

The only spanner is that I like to run too but can't when my legs are shot.

[simonr]

Couldn't you run if you only did legs once a week

[Tom White]

Couldn't you run if you only did legs once a week

Yes, I probably could, but I'm finding I'm enjoying the weights more than running. 

I think I'm conflicted.

[simonr]

lol oh dear nope once you get the bug its there forever, ive been on & off for 37 yrs & i always go back to it , love being pumped & lifting something that i couldnt lift 2 week before, i would keep up  some running though it will help a lot

[Tom White]

i would keep up  some running though it will help a lot

The gym's closed today, so off for a run now.  My triceps are knacking me still.