Strength Dedication Ambition

[Burner02]

I think ive started to push that idea out of my girlfriend's head now. Shes started to do light weights a few times a week as well as her cardio, lol.

its a start!
How 'bout showing her Sam's pic....she's got great lines!

 

[katt]

good gawd,, girls!

Ok,,, so how hard do I have to push myself, how much food and how many drugs do I have to take to get this big???

 

[Gazhole]

Just looking through the posts i made in this journal a year ago, and ive seemingly put on 13lbs this year!

177lbs - 190lbs!

Way-haaaay!

Next up, 200

 

[katt]

Way to go Gazzy!!! Woot Woot

 

[Gazhole]

Way to go Gazzy!!! Woot Woot

Katt is a train, now?



Thanks, it s been a hard time coming, but im finally within shooting distance of that 200lbs. Its been a goal of mine for a LONG time

Ever since i weighed 112lbs...

 

[Gazhole]

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Rehab Program - Week 2 : Day 3 (Cardio = HIIT)

Stationary Bike x6:
30sec Level 5 (Recovery)
30sec Level 15 (Heartrate 173)

TOTAL = 6 Minutes

Warmdown - Mobility

Ys - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Forearms
Hams x 3
Quads
Calves

Core Work

Crunches - 2x25 @ 20sec rest

30sec Rest

Supermans - 1x45sec hold

***

Stayed in the gym far too long talking to people. I must have been in there about 25-30 mins longer, haha. Just talking about strongman competitions and advising one of the trainers of a few movements he could use with kettlebells .

Fun stuff. Dont do cardio too often (before this program) so its something i expect im not to hot on. Todays was brutal, never done HIIT before. My legs were absolutely dead after that 6 minutes and the sweat was just pouring off me...

Great!

 

[Scarface30]

nice workout man

I've never tried the HIIT yet, but it does sound brutal!

 

[Gazhole]

nice workout man

I've never tried the HIIT yet, but it does sound brutal!

Thanks dude.

Ill tell you this - bring a towel!

 

[SamEaston]

its a start!
How 'bout showing her Sam's pic....she's got great lines!

Aww, I must've missed this. You're so kind!

So Gaz, almost at 200lb huh? That's pretty incredible actually. Whats your bf% at the moment? Are you gonna really push for 200lb or just continue as you are and wait for it to come?

 

[katt]

and wait for it to come?

mmmm... I'm thinking he's always waiting for that...

oops!... Did I just say that???

 

[Gazhole]

Aww, I must've missed this. You're so kind!

So Gaz, almost at 200lb huh? That's pretty incredible actually. Whats your bf% at the moment? Are you gonna really push for 200lb or just continue as you are and wait for it to come?

Once im better im starting a new journal and going Hypertrophy all the way, i really wanna push up to 200 and beyond, lol .

200-210 with 12-14% BF would do me just fine.

Im probably at about 14% right now. You can see the top abs somewhat, but the lower part is rather chubby and i have a little extra on the hips, haha.

Ive never been bothered with my BF anyways. My girlfriend on the other hand still wishes i was 170lbs with 10% because i was ripped as hell . I dunno how she'll react when i start putting on size again, shes not really into the heavily muscular look...

Maybe she wont notice if i wear slightly bigger clothes, they say perception is everything

 

[Gazhole]

mmmm... I'm thinking he's always waiting for that...

oops!... Did I just say that???

Theres a double entendre in there somewhere, im sure of it

 

[SamEaston]

nice workout man

I've never tried the HIIT yet, but it does sound brutal!

HIIT is the business! I don't recommend it on a bike though. Try it on the rowing machine - you'll feel like your heart is about to leap out of your chest!

My highest heart rate while doing HIIT - 180bpm (94%) . Fucking hell. I almost died!

 

[Gazhole]

HIIT is the business! I don't recommend it on a bike though. Try it on the rowing machine - you'll feel like your heart is about to leap out of your chest!

My highest heart rate while doing HIIT - 180bpm (94%) . Fucking hell. I almost died!

I dunno, the bike was pretty knackering, haha. I would run, but my knees would never forgive me. I used to run a lot, and theyve never recovered from that.

Christ, 173 was bad enough

 

[SamEaston]

I know - running is well tough. The main reason i rarely do HIIT on the treadmill is cos im terrified of falling off! Plus, the rowing machine is so much kinder on your joints as it's not weight-bearing.

You still suffering with your back?

I reckon, if you dress all in black, and stand in front of a black background, your g/f will never know the difference. You might have to cut all the labels out of your clothes though, just incase one day she's doing the ironing and sees you're now wearing XXXL shirts!

 

[DOMS]

I would run, but my knees would never forgive me. I used to run a lot, and theyve never recovered from that.

How long did you run? Both in terms of distance and in years?

I ask because I just started running. My goal is just to run a good mile, about three times a week.

 

[Gazhole]

How long did you run? Both in terms of distance and in years?

I ask because I just started running. My goal is just to run a good mile, about three times a week.

I used to do a bit of everything through school, nothing near competition level outside school, but i wasnt too bad at 100m when i was younger, but as i got older i did mainly 800/1600m, and cross-country running with the best result being about 27th out of 200 (Something like 6 miles? I cant remember...).

I used to run with friends after school for just fitness and something to do for about a year, we'd run 3 miles with a 2:00min break every mile. The best we did it in was about 25 minutes though, haha.

Running is quite fun technique is a lot of it and is probably where i went wrong if im honest, i got water on the knee every time i went out - even if it was just ten minutes, thats why i stopped.

Thats good you're going for that though, i think thats an acheivable goal. Where are you at right now?

 

[Gazhole]

I know - running is well tough. The main reason i rarely do HIIT on the treadmill is cos im terrified of falling off! Plus, the rowing machine is so much kinder on your joints as it's not weight-bearing.

You still suffering with your back?

I reckon, if you dress all in black, and stand in front of a black background, your g/f will never know the difference. You might have to cut all the labels out of your clothes though, just incase one day she's doing the ironing and sees you're now wearing XXXL shirts!

Haha, sex may be a problem...i have to be naked for that. Hmmmm...

I agree though, the treadmill is bloody terrifying! Its a catch 22 - run on the concrete and mess my knees up, or run on the treadmill an smash my face into the control console...

Ill try the rower though, thanks for the tip

Back is getting a tad better (touch wood). We'll see how it goes i guess

 

[DOMS]

I used to do a bit of everything through school, nothing near competition level outside school, but i wasnt too bad at 100m when i was younger, but as i got older i did mainly 800/1600m, and cross-country running with the best result being about 27th out of 200 (Something like 6 miles? I cant remember...).

I used to run with friends after school for just fitness and something to do for about a year, we'd run 3 miles with a 2:00min break every mile. The best we did it in was about 25 minutes though, haha.

Running is quite fun technique is a lot of it and is probably where i went wrong if im honest, i got water on the knee every time i went out - even if it was just ten minutes, thats why i stopped.

Thanks for the info. I'll make sure to learn proper running form. Thanks for sparing me the wear and tear.

Thats good you're going for that though, i think thats an acheivable goal. Where are you at right now?

Right now, I can make it from the house to the car.

I can run about 30% (non-consecutive) of a mile and walk the rest in about 12 minutes. I didn't have my stopwatch on me when I went out, but I'll know for sure tonight.

 

[Gazhole]

Thanks for the info. I'll make sure to learn proper running form. Thanks for sparing me the wear and tear.

Right now, I can make it from the house to the car.

I can run about 30% (non-consecutive) of a mile and walk the rest in about 12 minutes. I didn't have my stopwatch on me when I went out, but I'll know for sure tonight.

No worries, i wish i could be of some useful help on technique, but i just dont know any, lol.

A good pair of running shoes is also a great investment. Regular "sneakers" dont usually cut it because they arent designed to properly absorb the impact of the floor, or support the right part of your feet.

My girlfriend runs quite a lot, and she had really bad plantar fasciitis last year which didnt come back once she bought a proper pair of shoes.

Obviously do warmups + warmdowns too, perhaps put in some stretches for the bottom of the foot to help stave off that plantar fasciitis aswell.

 

[DOMS]

No worries, i wish i could be of some useful help on technique, but i just dont know any, lol.

A good pair of running shoes is also a great investment. Regular "sneakers" dont usually cut it because they arent designed to properly absorb the impact of the floor, or support the right part of your feet.

My girlfriend runs quite a lot, and she had really bad plantar fasciitis last year which didnt come back once she bought a proper pair of shoes.

Obviously do warmups + warmdowns too, perhaps put in some stretches for the bottom of the foot to help stave off that plantar fasciitis aswell.

Thanks for the info, yet again! Yep, I plan on doing warmups and cool downs. Right now, I jog very lightly to the point where I start running, about a quarter mile. My cool down is the same going back, but finalling getting down a brisk walk, followed by some stretching.

I have a $120 pair of Mizuno Wave Runner Ascends. I can feel the difference in quality when I run compared to basic sneakers.

 

[Gazhole]

Thanks for the info, yet again! Yep, I plan on doing warmups and cool downs. Right now, I jog very lightly to the point where I start running, about a quarter mile. My cool down is the same going back, but finalling getting down a brisk walk, followed by some stretching.

I have a $120 pair of Mizuno Wave Runner Ascends. I can feel the difference in quality when I run compared to basic sneakers.

I did a google image search for your sneakers and this came up:

Hmmmm

But yeah, sounds good. Do you do any ballistic stretching beforehand/static stretching afterwards? Cowpimp's thread on that stuff is awesome, i swear by those warmups, lol.

 

[Scarface30]

HIIT is the business! I don't recommend it on a bike though. Try it on the rowing machine - you'll feel like your heart is about to leap out of your chest!

My highest heart rate while doing HIIT - 180bpm (94%) . Fucking hell. I almost died!

wow, that is crazy! 3 beats a second!...the highest I have ever had my heart rate was around 165 lol. yeah I find biking at a vigorous pace KILLS my knees.

Gaz, that picture is hilarious. it would make a sweet avy! lol

 

[Gazhole]

wow, that is crazy! 3 beats a second!...the highest I have ever had my heart rate was around 165 lol. yeah I find biking at a vigorous pace KILLS my knees.

Gaz, that picture is hilarious. it would make a sweet avy! lol

Take it with my blessing, sir

 

[vortrit]

I've got to get me some of those!

 

[Gazhole]

I've got to get me some of those!

I hear the godzilla steak is high in protein.

 

[katt]

Hi Gazzy - how are the workouts going???

 

[Gazhole]

Hi Gazzy - how are the workouts going???

Lol, Gazzy. Hey Katty

Havent been doing anything this week, after Weights, Swimming, and HIIT last week it all flared up again so i decided to back off.

Got another osteopath appointment on saturday - hopefully my last - so im hoping to get back into the swing of things on Monday.

Wish me luck!

How are you doing?

 

[katt]

Lol, Gazzy. Hey Katty

Havent been doing anything this week, after Weights, Swimming, and HIIT last week it all flared up again so i decided to back off.

Got another osteopath appointment on saturday - hopefully my last - so im hoping to get back into the swing of things on Monday.

Wish me luck!

How are you doing?

Good luck with that! Hopefully it will get better soon!

I'm doing well,,, ready to start cutting again and starting the cardio back up again. I'm feeling a little uncomfortable with the "fat pad" I have right now.

But,, it's all a process, right?

 

[Gazhole]

Thanks, i hope it gets better soon too! I need to lift consarn it!

Haha, i know you mean on the fat thing, im sure you'll get rid of it soon enough though!

Whats your training program gonna look like while you're cutting?