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RE: No Pain No gain! - Mar. 10 2008 22:39:15
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Absman07
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quote:
ORIGINAL: samcim
Ok, just my 0.2p 
Diet: IMO, eat clean, whole foods. Eat big.No crap and no shakes (apart from PWO) Keep it simple in the training, heavy compound excersises. Keep carbs slow ones, protien from meat, fish & eggs. Fats, well your fats are good.
Dont eat numbers, eat how you want, eat big wholesome foods, with balanced meals. If your gaining to much fat, just cut the carbs back a little at all meals apart from brekkie, pre & post workout. Try it for a few weeks, and if your not gaining add more food, if gaining to much fat, cut the carbs like above.
Just my 0.02p remember!
Thanks for the advice there fella.
Very helpfull, ive sort of changed my goals at the moment though as im going to apply to become a PTI in the RAF so am putting bodybuilding on hold for the moment and focus on improving fitness levels.
Some awesome progress you have made ther in your journal just had a quick browse.
Current Eating at the moment is pretty much 6 meals trying to keep as much protein in as possible.
I want to maintain what i have at the moment and just do cardio and endurance training.
Tryin to not eat into the muscle with the cardio is main priorty though.
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RE: No Pain No gain! - Mar. 11 2008 21:07:21
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Absman07
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Sqaut
20kg 6
60kg 2
75kg 2
75kg 2
75kg 2
75kg 2
75kg 2
77.5kg 2
77.5kg 2
77.5kg 2
Decided to try some squats on the smith machine. Not too keen on it all/
80kg 6
80kg 4
80kg 2
85kg 2
Single arm DB Row
5 Sets of 35kg 2 reps
5 setts of 35kg 2 reps
Barbell Bent over row
5 sets of 65kg 4 reps
Dips BW + 15kg
10 Sets of 4 reps
Barbell Curl and press
6 sets of 4 reps on 35kg
Pressups
10
20
10
Then did 10 mins on bike, 10 mins on cross trainer, 10 mins on runnin machine.
Overall gooood workout!
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RE: No Pain No gain! - Mar. 12 2008 7:51:17
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samcim
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quote:
ORIGINAL: Absman07
quote:
ORIGINAL: samcim
Ok, just my 0.2p
Diet: IMO, eat clean, whole foods. Eat big.No crap and no shakes (apart from PWO) Keep it simple in the training, heavy compound excersises. Keep carbs slow ones, protien from meat, fish & eggs. Fats, well your fats are good.
Dont eat numbers, eat how you want, eat big wholesome foods, with balanced meals. If your gaining to much fat, just cut the carbs back a little at all meals apart from brekkie, pre & post workout. Try it for a few weeks, and if your not gaining add more food, if gaining to much fat, cut the carbs like above.
Just my 0.02p remember!
Thanks for the advice there fella.
Very helpfull, ive sort of changed my goals at the moment though as im going to apply to become a PTI in the RAF so am putting bodybuilding on hold for the moment and focus on improving fitness levels.
Some awesome progress you have made ther in your journal just had a quick browse.
Current Eating at the moment is pretty much 6 meals trying to keep as much protein in as possible.
I want to maintain what i have at the moment and just do cardio and endurance training.
Tryin to not eat into the muscle with the cardio is main priorty though.
Sounds good mate, good luck :)
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RE: No Pain No gain! - Mar. 13 2008 13:26:24
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Absman07
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Clean and Press
10 sets of 2 reps 37.5kg
5 sets of 2 reps 40kg ( thought i would try 40 very hard!)
Decline smith machine Bench press
60kg 2
65kg 2
75kg 2
80kg 2
85kg 2
80kg 2
Incline Smith machine Bench press
60kg 2
65kg 2
70kg 2
75kg 2
Followed by Press ups
10
10
10
Chest was completely shattered by then!!
Close grip pull ups
BW +10kg 5 sets of 2 reps
BW +15 kg 10 sets of 2 reps
Deadlift
5 sets 1 rep of 90kg
5 sets 1 rep 100kg ( think i will be on 100kg for a while!)
After workout did 12 mins cardio on running machine on 1.5 incline . Managed to get a mile and half doing that so some serious runnin needed to be done to knock that down to 9 mins!!
10 mins on the bike
FOllowed by 30 sit ups and held the plank position for just over a minute
< Message edited by Absman07 -- Mar. 13 2008 13:28:44 >
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RE: No Pain No gain! - Mar. 14 2008 21:13:10
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Absman07
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Squat
70kg 2
75kg 2
77.5kg 2
77.5kg 2
77.5kg 2
80kg 2
80kg 2
80kg 2
77.5kg 2
77.5kg 2
Barbell CLean and Press using Ez bar
6 sets 4 reps of 35kg
Wide grip Chins
8
6
6
6
6
6
Pull ups
8
10
10
10
8
Press ups
BW + 5kg 10
BW + 5kg 10
BW + 5kg 10
Dips
10 sets of 2 reps with 15kg
Followed by 10 mins of running, 10 mins on bike and 1000 metres on the rower which i managed to do in just under 4 mins which i was quite please with!
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RE: No Pain No gain! - Mar. 17 2008 21:15:21
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Absman07
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Weeekend went all goood managed to go whole weekend without touchin a drop of alchoel.
Got my car test tomz 
Quitely confident i will pass!
Today
Clean and press
10 sets of 2 reps 40kg ( Proper hard but managed it just last set!)
Decline Bench Press
70kg 2
75kg 2
80kg 2
80kg 2
80kg 2
Incline Bench Press
70kg 2
70kg 2
72.5 2
75kg 2
75kg 2
Chest was shattered!!
Close grip Pull ups
BW + 10 kg
10 sets of 4 reps
Deadlift
90kg 1
90kg 1
95kg 1
100 1
100 1
100 1
102 1 ( New PB )
102 1
Pretty pleased with deadlifts slowly going up wasnt expecting that!
Did a mile and half this morning bout 7ish earliest time my running legs have seen in a while
After weights did 10 mins on the running machine 1.5 incline.
Followed by
Pressups
10
10
10
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RE: No Pain No gain! - Mar. 18 2008 18:31:24
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Absman07
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Failed my car test today so was rather annoyed all day!!
Only got 2 minors the whole test but the serious fault was on the emergency stop not looking over my shoulder and indicating after the stop!!
Took my anger out in my weights and was a gooood sesh!
Squat
70kg 2
75kg 2
75kg 2
80kg 2
80kg 2
82.5 2
82.5 2
85kg 2 ( New PB )
85kg 2
85kg 2
Barbell Curl and Press
6 sets of 3 reps moved up to 37.5kg
Single arm DB row
35kg 2
35kg 2
35kg 2
35kg 2
Wide Grip Chins
4
4
4
4
4
Press ups
10
15
20
Followed by 10 mins on running machine and 10 mins on bike.
Plan to Start running again tomz morning
I will do Mondays, Wednesdays and Friday mornings.
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RE: No Pain No gain! - Mar. 20 2008 19:17:40
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Absman07
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Day off work today, Did about 3 miles fasted AM cardio today
Foods been goood today 5 clean meals so far one more later on
Few weights went up slightly but not much really still a goood workout tho pleased!
Clean and press
5 sets of 40kg 2 reps
5 sets of 42.5kg 2 reps
Flat Bench Press
60kg 2
65kg 2
70kg 2
75kg 2
77.5 2
77.5 2
77.5 2
80kg 2
80kg 2
80kg 2
Followed by Pressups
15
20
25
Close grip Pullups
Bw +15kg 10 sets of 2 reps
Looks beasty now with the 15kg strapped to me now
Didnt do deadlifts today as my lower back has been hurting just slightly so thought i wouldnt push it.
Did about 3 miles fasted AM cardio today
10 mins on Running machine
10 mins on Bike
10 mins on Rower
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RE: No Pain No gain! - Mar. 21 2008 18:33:00
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Absman07
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Decided to run to the gym today instead as it was a lovely day!
Its about 2 miles to the gym from my house and it took my and my brother just over 14 mins which i was pretty proud with!
Bout 20 mins on the way back though was knackered from the gym
Squat Free Weight
60kg 2
65kg 2
70kg 2
75kg 2
77.5 2
Smith Machine Sqaut
80kg 2
80kg 2
82kg 2
85kg 2
87.5 2 ( New PB!!)
87.5 2
87.5 2
Barbell Biceps And press
6 sets of 2 reps on 37.5kg
Wide Grip Chins
8
8
8
8
8
6
Tricep Dips
5 sets of 2 reps BW +15kg
5 sets of Tricep Pulldown on 65kg 3 reps
Press ups
10
15
10
Pull ups
10
10
10
Followed by some ab work
5 sets of Abs machine
5 sets with medicine ball sit ups with someone throwing the ball to me ( Was loving this really works your abs, also got him to throw to the side to work my obliques.)
Next week Is going to be slightly different.
Am goin for work experience in a Gym at RAF Marham the base by brother is currently at.
Should be a very intresting week and lots of questions to be asked to the Current PTI's ther, a job which hopefully i may do soon!
Will try and keep posting over next few days as much as i can.
< Message edited by Absman07 -- Mar. 21 2008 18:35:10 >
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RE: No Pain No gain! - Mar. 28 2008 20:55:28
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Absman07
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Right then, I havent updated this as much as i have liked to recently as have been very very busy up at RAF Marham doing some work experience( If thats what u want to call it )
Been doing soo much cardio, weights and general fitness things this week i think if i did do one more day i would just collapse!
Right to give a rough Guide of what i have done this week i shall just do a brief outline Below.
Monday- Went for a 8 mile run first thing at 8am, rested till just after lunch then spent all of the afternoon in the local RAF Swimming pool swimming lengths, diving and just generally trying to improve my techinque.
Tuesday- Everyone was back to work today at the RAF Base after the long Easter Weekend.
Got there about 10am did 2 hours of cardio non stop, 30 mins on running Machine, 30 mins on Cycle Bike, 20 mins on rower, 10 mins on cross trainer then another 30 mins on the running machine.
Decided to take a shower then a quick lunch rested for bout hour then went back into the gym and did about 30 mins on my abs( Situps,Weighted Situps, Hanging leg raises, Oblique crunches)
Then finnally 2 hours in the weights section doing a whole body workout!
Wednesday- This was offically my Work experience Day.
Arrived at 8am in the RAF Sports Hall to watch them set up circuit Training, then afterwards watched a RAF Fitness Test.
To Pass the Test you must Run The Bleep Test and get at least level 9.5 or less depending upon your Age.
Then You must after that be able to complete at least 30 press ups and 30 sit ups ( also depending upon your age).
The most Intesting Part for me was beeing able to Chat to The PTI's( Physical Training Instructors) and a PTO ( Physical Training Officer).
One of the PTI's had been workin in the RAF for 20 years as one and gave me some very valuable information about the initial training and the 9 month PTI course which you must do before working as a PTI.
He is 40 years old but can still run the bleep test at Level 14!! and do at least 50 press ups/ 50 sit ups per minute.
There are so many oppertunity's withing the RAF he said like he has been to america, australia, iraq and all within workin, adventurous training also plays a big part within the PTI's Job.
After lunch we were given an hour on the climbing wall which was brilliant!
Then I got to create my own Circuit training and take part in the seshion.
I tell you something now I have never realised how demanding circuit Training is till you do it!
We did 12 Stations with 1 minute on each one and 3 seconds rest betweeen changing and did it 3 times!
Here are the Exercises:
Press Ups
Squat Jumps
Sit ups
Plank
Step ups carrying 20 kg bag
Dorsil Raises
20 m Shuttle Runs
Star Jumps
Walking Press ups/1 arm pressups
Weighted Lunges
Tricep Dips
Burpees
Then after doing the Circuit training we Spent the Whole of the Afternoon playing Badminton, Indoor Football and Rugby.
All of the PTI's joined in which was great!
Thursday- Got down the Gym at 9am Did 1 hour of Weights and 30 mins of abs work plus 1 hour of cardio
Just before lunch i did my first spinning Class! 1 hour of pure cycling i really admire the instructor that does that every day as his job.
I was sweating sooo much during the whole hour.
I think i would love to do another class soon defo a great way to lose weight and to increase fitness levels.
After spinning i had lunch.]
Then spent an hour with a PTI Sparring in the boxing Gym which was another great experience for me.
The gym is huge!
Has bout 50 running machines, 50 bike, 40 rowers, Seperate weights room with dumbells goin up to 60kg and seperate Abs training Area, plus another huge room full of machines.
Friday- Got down the Gym at just after 12ish today and did just 1 circuit training today all of my muscles were killing me!
Overall it has been a very goood week and very interesting information given to me.
Sorry for the Long Essay above if you cant be assed to read it i dont blame you
Mainly its just for me loook back on and so i dont forget it
Will be back to my normal gym on the island monday( Will seem tiny compared to the RAF one)
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RE: No Pain No gain! - Apr. 1 2008 19:26:55
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Absman07
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Tuesday 1/04/2008
Did some of my own circuit training today thought i would set it up to see how it was doin it on my own.
As many Rep as i can do per exerise
Station 1 1 minute Press ups( 47)
Station 2 1 minute Sit ups ( 53)
Station 3 1 minute Pull ups ( 38)
Station 4 1 minute Body weight squats ( 45)
Station 5 1 minute Plank
Station 6 1 minute Bench Dips ( 50)
Station 7 1 minute Weighted Lunges ( 25) ( 10 kg per arm)
Repeated x 3.
Was a goood workout really pleased.
Finished of with 20 mins on the bike.
Then managed to run a mile and half in just over 9 mins which is a very good confident boost!
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RE: No Pain No gain! - Apr. 3 2008 19:03:08
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Absman07
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3/04/08- I fancied a bit of everything today
Bench Press
72.5kg 6
72.5kg 6
72.5kg 6
72.5kg 6
72.5kg 5
Press ups
20
20
20
Sit ups
20
20
20
Abs machine
45kg 8
45kg 8
45kg 8
Pull ups
10
10
10
20 mins on bike plus 15 mins on the running machine
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RE: No Pain No gain! - Apr. 3 2008 19:43:31
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skinny matty
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ite mate unusual trainin programme lol ur trying to increase endurance but training strength muscle fibres??
hows the raf stuff going? when u gona join??
Matty
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RE: No Pain No gain! - Apr. 4 2008 20:21:02
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Absman07
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Alreeet m8y.
Yer im tryin to increase my endurance but also tryin to keep my strength up as well sort of.
Its gooing well though even tho a few bits here and there prolly dont make sense to most people reading this but its working for me.
I can now run a 7 min mile which is goood gonna try knock that down to 5:30/6 min hopefully.
Fitness levels are defo improving but will take a few more months yet and also gotta sort of my swimming techniqe and do more sports as i will have to coach a technique in one sprot for my assesment.
Hopefully will be in the RAF by september but will see how it goes.
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RE: No Pain No gain! - Apr. 11 2008 19:24:46
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Absman07
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Right then havent posted in a few days now beeen to relaxed with this.
Beeen doing much more cardio now than ever. Going for a run pretty much every other morning.
Managed to knock my 1 miles time down to just over 7 mins which im chuffed with!
I think my aim will be to knock it down even further to 6 mins hopefully
Been running to the gym too now as its been such lush weather.
11/04/08
Runnin machine did 10 mins on 1.5 incline, 10 mins walking then 10 mins 1.0 incline, 1 min flat out sprinting, 10 mins slow jog.
Cycling machine did 20 mins
Press ups
20
20
25
Sit ups
20
20
20
Tricep Pushdown
66kg 6
66kg 6
66kg 6
Rower 10 mins
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RE: No Pain No gain! - Apr. 14 2008 19:47:44
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Absman07
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14/04/08
Tread mill Ran a mile and half in 10 mins 20 seconds bit slacking today 
Then did 20 minutes on the bike.
Another 10 mins slow jog on the running machine
Abs machine ( thought id see what happned when droppin the weight but with higher reps, not much difference really)
45kg 10
40kg 10
20kg 15
20kg 10
30kg 10
Press ups
20
20
20
Sit ups
20
20
20
Followed by a cool down of 5 mins on the roweer
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RE: No Pain No gain! - Apr. 15 2008 18:48:30
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Absman07
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15/04/08
Decided to run to the gym today was awesome weather sunny and not cold at all!
The run is just over 1.3 miles thru footpaths and a short main road and going there managed to do it in 9 minutes 34, Coming back after an hours gym managed to do it in 9 minutes 45.
Did 10 mins on the bike
15 mins on the Cross trainer
10 mins nice steady jog on the the treadmill.
Press ups
20
20
25
Sit ups
20
20
20
Abs machine
48kg 10
48kg 10
48kg 10
Created my own sort of exercise as well now which incopurates all of my body, Start of with 2 dumbells in each hand do a normal press up then do a single arm row still in the press ups postion with your right arm then same with your left. Then Do a sort of burpee and stand up with both dumbells and shoulder press over head infront.
All over body movement
10kg 5
10kg 5
10kg 5
10kg 5
10kg 5
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RE: No Pain No gain! - Apr. 16 2008 22:42:33
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Absman07
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Did some circuit training for an hour 2nite loved it!
16/04/08
Each done for a minute each
Station 1 Shuttles runs
Station 2 Press ups ( Managed to do a PB now 50 press ups in a minute was chuffed!!)
Station 3 Star Jumps
Station 4 Sit ups
Station 5 Squats with 20 kg barbell
Station 6 Barbell Bicep curl 20kg
Station 7 Flyers with rubber band
Station 8 Standing shoulder press
Station 9 Dumbell lunges
Station 10 Punching/sparring.
Repeated 4 times
Think mite start creating my own circiuit training soon.!
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RE: No Pain No gain! - Apr. 17 2008 23:15:39
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Absman07
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17/04/08
Created my own circuit training at home today thought id give it a try worked well!
I did each exerise for a minute each had 10 second rest then went straight into the next one.
Repeated 3 times
Station 1 Press ups ( Managed to get 50, 50 and 45 which was very pleased! considering my aim is to get over 60 im not far off :P)
Station 2 Situps ( Managed to get 55,50,48)
Station 3 Step ups with a 10kg bag in hand
Station 4 Squats just own body weight managed to get 35,40,32 in a minute
Station 5 Tricep Dips ( Using a chair managed to get 40,40,38)
Station 6 The Plank held 3 times for a minute
Station 7 Star jumps down to the floor and completly up only managed 27,30, 22
Station 8 Dorsil Raises ( Held up for 5 seconds then down for 5 repeat etc.)
Station 9 Lunges
Station 10 sparring/boxing practising punches jabs, upper cuts etc
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RE: No Pain No gain! - Apr. 21 2008 22:07:01
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Absman07
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Quite weekend generally for me which isnt tooo bad save money
Ill need it for next weekend my birthday weekend!
Had my first Swimming lesson yesterday to try and improve my technique on all 3 strokes ( Backstroke, Breastroke and Front crawl)
Practiced Surface diving which i found easier than i thought it would be.
I think the hardest bit will be treading water with hands out the water for 2 mins. Even my Swimming instructor found it difficult to last bout 30 seconds!
Gonna start to do more swimming soon to increase my stamina and try and get up to lifeguard standard so i am well above the standard i need for the RAF.
21/04/08
Did 20 mins moderate pace jog on the Tread mill.
Followed by 20 mins on the Bike.
Press ups- Thought id give it another go to see how many press ups i could get in a minute managed 51!! Was very pleased!
Sit ups- GOnna keep workin on these to try and increase my stamina more.
20
20
20
Pull ups
10
10
10
Then to finish did 5 mins on the Rower.
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