Hi all..

Hi.
 
My name is Rik.
 
I turned 40 in March. I have trained on and off since about 15 but never managed to keep it going for anymore than a few months at a time.
I am 5' 10 and 14st and putting on fat easy now so have decided to take it seriously this time.
I am not new to the theories and training routines out there and i am currently working out a routine.
I wondered what people think about a 4 day routine vs a 5 day routine.?
Also my biggest problem is going to be time and motivation. Any suggestions welcome on that.
Finally i am going to chart my progress every 2 weeks and take a photo of my Front, Back and Side and eventually build up a small video of the changes. ( if any lol )
 
Anyway nice to be here. :)
 
RIK

Welcome Rik
personally i prefer a fbw 3x weekly at my age {41}
motivation will come as you see progression   just get your mindset right and go for it      theres alot of guys on here with tons of experience more than willing to help you whatever ur goals    so stay in touch  and good luck m8

Hi Chill..
Cheers mate. :)
If you don't mind me asking.
How long does each session of your Full Body Workout take.?
Do you have small rest periods between sets and low number of sets.?
 
I must admitt over the years i didn't see any great gains from training 5 days a week.
Maybe that doesn't suit me..
 

Hey Rik,

         Welcolme to m/t good luck on your progress need any help just ask!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

I've recently began a 4 way split on a 3 day basis, the advantages as I see them are workouts of shorter duration due to the bodyparts been split and longer periods between bodyparts allowing for better/full recovery, but meanwhile good luck stick at it as consistency is the key and welcome to MT.

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

Thank you Micky/Oasis.. :)
 
As its bank holiday Monday im gunna have a day of rest today and do some homework on routines/diet and work something out.
 
Will get stuck in tomorrow and take it from there...
 
Cheers guys...
 
RIK

Rikmeister


Thank you Micky/Oasis.. :)
 
As its bank holiday Monday im gunna have a day of rest today and do some homework on routines/diet and work something out.
 
Will get stuck in tomorrow and take it from there...
 
Cheers guys...
 
RIK

Hey Rik,
 
 Just noticed your a Corby boy a few of us on here now!!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

yay... Come on Corby.!
 
I was wondering if my weightlifting/strongman mate might be on here.. He might be one of the other Corby boys on here.
( Another Rick )
 
 

Hi Rik - welcome

Good to see a local guy here

James Collier
MT Co-Owner & Event Promoter
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Cheers James.
 
It's gunna be a hard time ahead for me until i can stay motivated and into a routine im comfortable with... But im in it to win it and will be glad i stuck with it further down the line.
 
I guess the hard part is turning something you do on and off for fun into a part of your everyday life.?
 
RIK

Well got my CV sorted out.
 
I went for a 3.5 mile run this morning before breakfast.
 
I found a great route that has some long flat bits, hills up and down and the wind hits you from the front and back on route.
 
It's the perfect 3.5 mile oval route. Took me about 35 minutes but had to stop and walk 4 times. ( well it was my first attempt ) :)
Im going to run twice a week as part of my 4 day routine and im always gunna run before breakfast.
 
Breakfast is Optivita Oats with Raisins. Wholemeal toast with Bertolli spread made from Olive Oil and a Banana.
 
When i got hungry yesterday afternoon i really enjoyed some Red Salmon sandwiches, an Apple and a low fat Yogurt instead of a packet of crisps. It's Sardines today....
 
Late afternoon i had Turkey, Potatoes and green beans.
 
In the evening i enjoy eating Almonds and some Dark chocolate.
 
Well it's a start and i feel comfortable with it so far but im sure i will learn alot as i go forward. :)
 
Sorry for the long post, its just exciting changing your life.... lol
 
RIK

Go for it it's good to see such enthusiasm.

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

Gunna give it my best shot oasis...
 
All my leg muscles sore today so that route must be a good one. If i start to get used to it then i will either change the route slightly or add weight when running round.
 
Chest and Delts today....
 
RIK

Why not power walk instead of running mate better on your joints and great for fat burning before breakfast, wouldn,t run on a empty stomach as you will just burn muscle!!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Hi Micky.
 
I did wonder about the running before breakfast. I had read elsewhere that it was best to do this to burn fat easier and quicker. I don't want to be feeding on muscle though... :(
 
Do you think there would be alot of difference in Calorie burn between a run and a power walk over the same route.?
 
The other reason for running for me is to build a little leg muscle. I have always had skinny calfs and have had knee operations in the past so i cannot do Lunges, squats. ( limited range of movement )
 
Do you think i should do the walking and stick with Leg Extensions/curls and Calf raises.?
 
Cheers
 
RIK

Hi, 
I have just started training again at 43, I try to train 3 bodyparts 4 times a week, don`t always as lack of motivation is a problem I also suffer from. Training after work is also something I find hard to do due to starting work at 2:30am, as I find all I want to do when I get home home is sleep.
And I never used to ache like I do now after training compared to when I was 20, must be old age creeping up on me, lol.

You are in the future. Things are very "shiny" here.

Hi para.
Time and motivation have always been a problem to me.
I have a 4 day split routine ready to go at a later date but have decided to do the Full Body routine below for the next few months first.
I feel happy with it and it doesn't take up too much time each day. Only 2 days on the core muscle group exercises per week. :)
 
Full Body A           ( Push )   
---------------------------------    
1 hour                   Pre exhaust each first 
Dumbell Flyes        Inclined/Flat/Declined 
Tricep extensions  Triple Drop-Sets  
Dumbell Press       Arnie Press Straight   
Leg Extensions     Triple Drop-Sets
 
Full Body B            ( Pull )
--------------------------------
1 hour                   Pre exhaust each first 
Pulldowns             Straight Sets 
Bicep Curles          Triple Drop-Sets
Leg Curls              Triple Drop-Sets
Calfs                     Straight Sets 
 
Power Walk before breakfast and work.
----------------------------------------------------
45 mins
4 miles
 
Abs/Lower Back ( Swiss Ball ) after work.
----------------------------------------------------
45 mins
Crunches
Side Twists
Back Extensions
    
Full Body Routine Split Over 2 Days ( 4 Days with Walk and Abs )
----------------------------------------------------------------------------------
    
Monday          Power Walk and Abs 
Tuesday         Full Body A   
Wednesday    Rest Day 
Thursday        Power Walk and Abs 
Friday             Full Body B  
Saturday        Rest Day 
Sunday          Rest Day 

Rikmeister


Hi Micky.
 
I did wonder about the running before breakfast. I had read elsewhere that it was best to do this to burn fat easier and quicker. I don't want to be feeding on muscle though... :(
 
Do you think there would be alot of difference in Calorie burn between a run and a power walk over the same route.?
 
The other reason for running for me is to build a little leg muscle. I have always had skinny calfs and have had knee operations in the past so i cannot do Lunges, squats. ( limited range of movement )
 
Do you think i should do the walking and stick with Leg Extensions/curls and Calf raises.?
 
Cheers
 
RIK

Hi Rik,
 
          Your kcals burned won,t be as many but it will be mostly fat cells being burned as apposed to muscle and fat.So I would do the walking mate.
I am waiting on my 5th knee op I still squat, leg press,lunges. hacks!!you would be surprised what you CAN do!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Felt great today.
It's been 3 weeks since i started the routine i posted above. I've been taking my creatine and Protein Whey Powder and training hard. Eating well and drinking lots of water.
Was walking along the street today and felt big and powerfull for the first time in years.
Definately noticing improvements in size, strength and confidence...
Even noticed a couple of glances from the lady's..... Bonus.!
My diet and routine seems to be working well for me....
If you ever need motivation then it is a day like this that gives you it in spades.
Im on a rest day today but can't wait to get training again tomorrow.
There is life in this old dog yet.... :)
RIK

Well im back. Things went to sh1t a month after my last post.
I trained well and noticed good improvements in size, shape and health up until the 1st of November.

At that point i got a job which is constant nights and very physical work.

After that i was just knackered every day when i got up in the afternoon and just couldn't get the training going again.

By the end of December i had lost over a stone in weight and 3 inches of my waist through work alone.
That is actually good because i just couldn't get rid of that waist line before. Unfortunately i have lost muscle size also. :(

I have gradually been getting used to the nights and getting into a daily routine around it. This week i am on holiday and im working on tweaking my original routine posted earlier.

Since my last night shift ends Friday morning and off until Sunday night i have decided to use my same 2 day routine but do them on Friday and Saturday so not on work days. ( new routine below ).

Not including CV as i get that at work for 8 hours a day... lol

Now i have lost the excess weight i can now start on the muscle building and will start this Friday 19th Feb 2010.

Want to get some size back again before summer.

Well here goes nothing.! ( I will be tweaking a bit more but general idea is..)

Full Body A           ( Push )   
---------------------------------    
1 hour workout     Pre exhaust each first 
Dumbell Flyes        Inclined/Flat/Declined 
Tricep extensions  Triple Drop-Sets  
Dumbell Press       Arnie Press Straight   
Leg Extensions     Triple Drop-Sets
 
Full Body B            ( Pull )
--------------------------------
1 hour workout    Pre exhaust each first 
Pulldowns             Straight Sets 
Bicep Curles          Triple Drop-Sets
Leg Curls              Triple Drop-Sets
Calfs                     Straight Sets  
  
Abs/Lower Back ( Swiss Ball ) 
----------------------------------------------------
45 mins
Crunches
Side Twists
Back Extensions ( lower back )
    
Full Body Routine Split Over 2 Days ( 4 Days with Abs )
----------------------------------------------------------------------------------
    
Monday          Abs/lower back 
Tuesday         Rest Day   
Wednesday    Rest Day 
Thursday        Abs/lower back 
Friday             Full Body A  
Saturday        Full Body B 
Sunday           Rest Day 

Good to see you back.  That routine looks ok

James Collier
MT Co-Owner & Event Promoter
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Thanks James.
 
Trained Friday and Saturday and today the pain is coming... Sore Abs, Chest and Forearms..
 
It's amazing how quickly you can fall out of fitness.
 
Onwards and Upwards.... As i said in another post...
 
Enthusiasm = Motivation
Motivation = Improvement
Improvement = Change
Change = ....And repeat.!
 
EMIC - MIC = E
E = Extreme Happiness.! 
 

Very postive!

James Collier
MT Co-Owner & Event Promoter
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