Hi all..

Re:Hi all.. (James)

Sun, 28 Feb 2010 12:18:18 GMT

Very postive!

Re:Hi all.. (Rikmeister)

Sun, 21 Feb 2010 13:10:11 GMT

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.!

Re:Hi all.. (James)

Sun, 21 Feb 2010 12:18:53 GMT

Good to see you back. That routine looks ok

Re:Hi all.. (Rikmeister)

Tue, 16 Feb 2010 16:22:08 GMT

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

Re:Hi all.. (Rikmeister)

Wed, 23 Sep 2009 17:29:09 GMT

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

Re:Hi all.. (micky)

Tue, 15 Sep 2009 16:14:18 GMT

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!!

Re:Hi all.. (Rikmeister)

Fri, 04 Sep 2009 12:51:01 GMT

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

Re:Hi all.. (para1966)

Fri, 04 Sep 2009 11:16:37 GMT

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.

Re:Hi all.. (Rikmeister)

Thu, 03 Sep 2009 17:13:14 GMT

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

Re:Hi all.. (micky)

Thu, 03 Sep 2009 16:37:37 GMT

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!!!

Re:Hi all.. (Rikmeister)

Thu, 03 Sep 2009 10:03:26 GMT

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

Re:Hi all.. (oasis)

Wed, 02 Sep 2009 20:42:18 GMT

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

Re:Hi all.. (Rikmeister)

Wed, 02 Sep 2009 11:46:52 GMT

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

Re:Hi all.. (Rikmeister)

Tue, 01 Sep 2009 11:00:38 GMT

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

Re:Hi all.. (James)

Mon, 31 Aug 2009 20:39:46 GMT

Hi Rik - welcome

Good to see a local guy here

Re:Hi all.. (Rikmeister)

Mon, 31 Aug 2009 13:40:20 GMT

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 )

Re:Hi all.. (micky)

Mon, 31 Aug 2009 12:45:35 GMT

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!!!

Re:Hi all.. (Rikmeister)

Mon, 31 Aug 2009 11:54:19 GMT

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

Re:Hi all.. (oasis)

Mon, 31 Aug 2009 09:24:54 GMT

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.

Re:Hi all.. (micky)

Mon, 31 Aug 2009 07:21:23 GMT

Hey Rik,

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