Birch's Fitness Journal - Page 2 - Ausbb

Kyle Aaron · 03-03-2010, 08:43 PM

Who said you couldn't go to the weekend? It's nowhere engraved in stone that you have to drink a lot, though. If it's "but it wouldn't be as much fun... what would my mates say..." well you're going to face that next time, and the time after that, and...

Mate, a banana here or there makes no difference. Worrying about a banana after dinner when you're going to get absolutely smashed this weekend is like worrying about scuffing the carpet when there's a hurricane coming.

birch · 04-03-2010, 08:57 AM

Yeah I understand. I'll try and keep the drinking down as much as I can and just focus on gambling lol

Anyway, weighed myself this morning instead of tomorrow because gotta leave early for the airport tomorrow. 71.7kg. Pretty happy with that, didn't think I'd lose anything this week to tell you the truth, the week just seemed weird.

Kyle Aaron · 04-03-2010, 09:46 AM

Oh and 71.7kg for a 178cm guy is ridiculously lanky. I'm the same height, and even when I was fat with a 97cm waist I was still only 83.6kg. At 77.5kg I had an 82cm waist and 107cm chest. So there can't be that much fat on you, unless you have the muscle tissue of someone with a degenerative motor neuron disease.

Stop cutting, time to lift heavy and eat properly.

birch · 04-03-2010, 10:12 AM

Yeah most of my fat is in my gut and around my hips. I was hoping to get as close to 70 as possible before starting weights. I'm going to start weights on the 15th. I wanna do another week or cardio after this big weekend.

birch · 04-03-2010, 02:13 PM

Ok so this is my proposed workout plan for when I start weights in a couple weeks. I'm going to start with PTC's beginner routine. I did StrongLifts 5x5 last time and didn't really like it as a beginner so want to give something else a try. I'll be doing it Mon/Wed/Fri and will do cardio/core on Tue/Thurs.

Workout

Monday / Wednesday / Friday - Weight Training

3x10Squat
3x8 Bench Press
3x8 Bent Row
3x8 Military Press
3x8 Straight Leg Deadlift
3x8 Barbell Curls

Tuesday / Thursday - Cardio & Core

15 mins treadmill @ 12kmph
3x12 Hanging Leg Raises
3x30sec Planks
15 mins treadmill @ 12kmph

birch · 04-03-2010, 02:15 PM

Ok so this is my proposed workout plan for when I start weights in a couple weeks. I'm going to start with PTC's beginner routine. I did StrongLifts 5x5 last time and didn't really like it as a beginner so want to give something else a try. I'll be doing it Mon/Wed/Fri and will do cardio/core on Tue/Thurs.

Workout

Monday / Wednesday / Friday - Weight Training

3x10 Squat
3x8 Bench Press
3x8 Bent Row
3x8 Military Press
3x8 Straight Leg Deadlift
3x8 Barbell Curls

Tuesday / Thursday - Cardio & Core

15 mins treadmill @ 12kmph
3x12 Hanging Leg Raises
3x30sec Planks
15 mins treadmill @ 12kmph

I'm not 100% sure if the cardio/core thing is a good idea so I was hoping someone could tell me if it's a good/bad idea and whether I should add/remove anything.

katie · 04-03-2010, 02:39 PM

If you want to lose fat maybe try HIIT instead of steady state cardio. Think short and intense workouts... HIIT workouts shouldn't go over 20 mins (you can even get a good HIIT workout in 10 mins)!

birch · 04-03-2010, 02:42 PM

Quote:

Originally Posted by katie

If you want to lose fat maybe try HIIT instead of steady state cardio. Think short and intense workouts... HIIT workouts shouldn't go over 20 mins (you can even get a good HIIT workout in 10 mins)!

What are some good examples of HIIT workouts? I have a soccer oval right across the road from me where I could do sprints but I'm not a big fan of running outside in front of everyone lol.

Kyle Aaron · 04-03-2010, 03:43 PM

He does not need to lose fat, he needs to build muscle. The fat will come away much more easily with another 5kg of muscle on your frame.

For your workout, my comments are these.

The first is that you should not forget a warmup for each of those exercises. At a minimum, 1x10 at 1/2 and 1x10 at 3/4 of your work weights, though 1x10 at 1/2, 2/3 and 3/4 is better, especially for squats and deadlifts, which are very draining, and where poor form can risk injury.

Secondly, don't fuss too much over exact reps. That is, have goal reps but whether it's 8 or 10 or 5 isn't a big deal. I advise 6-8. If you have 6-8, then you can do 6,6,6 this workout, 7,7,7 the next, and lastly 8,8,8 - once you get 3x8, you increase the weight and drop the reps back to 6. But it could as easily be 1-5 or 8-12 or whatever.

Choose what you're comfortable with, 6-8 works well for many people. This is low enough that you don't get fatigued and lose form, high enough to get some good work out of you, and a range so that you get to have a few workouts at the same weight and get used to it.

In progressive weight training, you always want to do more, more or more. That means more weight or more reps or more sets. If today you do 60kg 3x6 and tomorrow do 65kg 3x6, 60kg 3x7, or 60kg 4x6 - any of those 3 options is progress.

So when you stall - when you can't make your target reps, eg you were meant to do 65kg 3x6 but only managed 65kg 6,5,4 - just remember, more, more or more - if you can't do more weight, do more reps, if you can't do more reps do more sets. So add a fourth set even if it's only 3 reps.

As for cardio, you do want some on your off days, but really doing heavy weight training is going to burn as much energy, you just want the cardio to enhance your fitness a bit to help the weights, and to help recovery from the weight training. A brisk (6kph) half hour walk is enough.

As for core, every exercise can be, is and should be a core exercise. Have you ever had to stand up all day and got a sore back and abs? That's because your "core" muscles help you stand upright. Now let's whack 60kg on your back, do you think you could stand upright with that all day? And what would give out? Your core, of course.

If you have correct posture during the heavy compound lifts, especially squat and deadlift, you will work your core very hard indeed. Some people have a particular weakness because of muscle imbalances, their lifestyle, etc, and need specific work - but we don't know if that's you. So I would forget the core exercises, they do no harm but probably won't do you much good.

I would trim the workout further. I think that for the first three months, all you need do is squat, bench, deadlift. After three months add rows, overhead press. I think it's better to focus on getting just a few exercises right. If you were training under a coach then great, do lots of different ones, the coach will ensure good form on every one - but training alone, it's better to do just a few.

But that's me.

katie · 04-03-2010, 04:19 PM

Hmm Kyle you're probably right re: focusing on building muscle. Unfortunately I skimmed through the first part of the thread but I can now see that you are quite light for your height? I was focusing on this post, I guess:

Quote:

Originally Posted by birch

Yeah most of my fat is in my gut and around my hips. I was hoping to get as close to 70 as possible before starting weights. I'm going to start weights on the 15th. I wanna do another week or cardio after this big weekend.

Personally HIIT sessions are VERY taxing so I'd only be doing one a week : more is not necessarily better! Actually if you are trying to grow then less could very well be more (do less cardio, get more gains)

03-03-2010, 08:43 PM	#11 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Who said you couldn't go to the weekend? It's nowhere engraved in stone that you have to drink a lot, though. If it's "but it wouldn't be as much fun... what would my mates say..." well you're going to face that next time, and the time after that, and... Mate, a banana here or there makes no difference. Worrying about a banana after dinner when you're going to get absolutely smashed this weekend is like worrying about scuffing the carpet when there's a hurricane coming. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-03-2010, 09:46 AM	#13 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Oh and 71.7kg for a 178cm guy is ridiculously lanky. I'm the same height, and even when I was fat with a 97cm waist I was still only 83.6kg. At 77.5kg I had an 82cm waist and 107cm chest. So there can't be that much fat on you, unless you have the muscle tissue of someone with a degenerative motor neuron disease. Stop cutting, time to lift heavy and eat properly. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-03-2010, 02:39 PM	#17 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	If you want to lose fat maybe try HIIT instead of steady state cardio. Think short and intense workouts... HIIT workouts shouldn't go over 20 mins (you can even get a good HIIT workout in 10 mins)! __________________ Rock climbing since 2005; running and resistance training since May 2009

04-03-2010, 03:43 PM	#19 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	He does not need to lose fat, he needs to build muscle. The fat will come away much more easily with another 5kg of muscle on your frame. For your workout, my comments are these. The first is that you should not forget a warmup for each of those exercises. At a minimum, 1x10 at 1/2 and 1x10 at 3/4 of your work weights, though 1x10 at 1/2, 2/3 and 3/4 is better, especially for squats and deadlifts, which are very draining, and where poor form can risk injury. Secondly, don't fuss too much over exact reps. That is, have goal reps but whether it's 8 or 10 or 5 isn't a big deal. I advise 6-8. If you have 6-8, then you can do 6,6,6 this workout, 7,7,7 the next, and lastly 8,8,8 - once you get 3x8, you increase the weight and drop the reps back to 6. But it could as easily be 1-5 or 8-12 or whatever. Choose what you're comfortable with, 6-8 works well for many people. This is low enough that you don't get fatigued and lose form, high enough to get some good work out of you, and a range so that you get to have a few workouts at the same weight and get used to it. In progressive weight training, you always want to do more, more or more. That means more weight or more reps or more sets. If today you do 60kg 3x6 and tomorrow do 65kg 3x6, 60kg 3x7, or 60kg 4x6 - any of those 3 options is progress. So when you stall - when you can't make your target reps, eg you were meant to do 65kg 3x6 but only managed 65kg 6,5,4 - just remember, more, more or more - if you can't do more weight, do more reps, if you can't do more reps do more sets. So add a fourth set even if it's only 3 reps. As for cardio, you do want some on your off days, but really doing heavy weight training is going to burn as much energy, you just want the cardio to enhance your fitness a bit to help the weights, and to help recovery from the weight training. A brisk (6kph) half hour walk is enough. As for core, every exercise can be, is and should be a core exercise. Have you ever had to stand up all day and got a sore back and abs? That's because your "core" muscles help you stand upright. Now let's whack 60kg on your back, do you think you could stand upright with that all day? And what would give out? Your core, of course. If you have correct posture during the heavy compound lifts, especially squat and deadlift, you will work your core very hard indeed. Some people have a particular weakness because of muscle imbalances, their lifestyle, etc, and need specific work - but we don't know if that's you. So I would forget the core exercises, they do no harm but probably won't do you much good. I would trim the workout further. I think that for the first three months, all you need do is squat, bench, deadlift. After three months add rows, overhead press. I think it's better to focus on getting just a few exercises right. If you were training under a coach then great, do lots of different ones, the coach will ensure good form on every one - but training alone, it's better to do just a few. But that's me. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-03-2010, 08:57 AM	#12 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Yeah I understand. I'll try and keep the drinking down as much as I can and just focus on gambling lol Anyway, weighed myself this morning instead of tomorrow because gotta leave early for the airport tomorrow. 71.7kg. Pretty happy with that, didn't think I'd lose anything this week to tell you the truth, the week just seemed weird.

04-03-2010, 10:12 AM	#14 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Yeah most of my fat is in my gut and around my hips. I was hoping to get as close to 70 as possible before starting weights. I'm going to start weights on the 15th. I wanna do another week or cardio after this big weekend.

04-03-2010, 02:13 PM	#15 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Ok so this is my proposed workout plan for when I start weights in a couple weeks. I'm going to start with PTC's beginner routine. I did StrongLifts 5x5 last time and didn't really like it as a beginner so want to give something else a try. I'll be doing it Mon/Wed/Fri and will do cardio/core on Tue/Thurs. Workout Monday / Wednesday / Friday - Weight Training 3x10Squat 3x8 Bench Press 3x8 Bent Row 3x8 Military Press 3x8 Straight Leg Deadlift 3x8 Barbell Curls Tuesday / Thursday - Cardio & Core 15 mins treadmill @ 12kmph 3x12 Hanging Leg Raises 3x30sec Planks 15 mins treadmill @ 12kmph

04-03-2010, 02:15 PM	#16 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Ok so this is my proposed workout plan for when I start weights in a couple weeks. I'm going to start with PTC's beginner routine. I did StrongLifts 5x5 last time and didn't really like it as a beginner so want to give something else a try. I'll be doing it Mon/Wed/Fri and will do cardio/core on Tue/Thurs. Workout Monday / Wednesday / Friday - Weight Training 3x10 Squat 3x8 Bench Press 3x8 Bent Row 3x8 Military Press 3x8 Straight Leg Deadlift 3x8 Barbell Curls Tuesday / Thursday - Cardio & Core 15 mins treadmill @ 12kmph 3x12 Hanging Leg Raises 3x30sec Planks 15 mins treadmill @ 12kmph I'm not 100% sure if the cardio/core thing is a good idea so I was hoping someone could tell me if it's a good/bad idea and whether I should add/remove anything.