your routine seems to lack balance. i reckon you should be doing a vertical pull and a vertical push exercise, a horizontal pull and a horizontal push exercises, summat for the biceps and summat for the triceps. you can not bother with arms at all if you want, the big lifts are more important. whether you do legs is up to you but i would personally.
deadlifts are a great exercises but make sure you can do them properly if you want to avoid injury, as with any exercise i suppose, but especially deadlifts.
Just been looking a gubes youtube squats, one question. Looking at squating it looks like most of the effort is coming from your legs.
Im a bit of a cyclist, and its getting to the time of year when im going to start training more and more on the bike. If it kills you so much you cant sit on the toilet..im sure im not going to be cycling very far!
So is it more a leg exercise, or core...where does it get you?
In terms of the muscles targeted, the squat is primarily a leg, hip and glute exercise. However, in the strength training world it is acknowledged as the best single mass builder there is.
If you aren't used to squatting, you will get muscle ache the next day. You should schedule lighter cycling for the day after you squat.
Whether you want to do a major leg exercise along with your cycling is up to you. Personally I have always done powerlifting alongside cycling and running and not found it a problem. In fact, it has helped make my legs stronger.
However, I do know people who avoid the big lifts because they think it will affect their sport. Ultimately you will have to decide which is more important to you: putting on muscle or cycling training.
Sorry no update, been a bit busy...other things on my mind!
Ive been keeping up with the usual program...i am lifting around 30% in weight compared to the start. Still got a bit of belly but not too bad, down another belt notch. My shoulders and arms look fecking huge...well compared to before! Weight is hovering around 65-66kg
More detail tomorrow/saturday..full tape measure job.
Overall the last week has been ok. In the gym im keeping up the weights, although as expected the progress has slowed a little.
My problem at the moment is being able to work up through the weights. For example bench pressing at the moment im at 35kg. I can do 3 sets of 10 just about failing on the last couple of reps.
The step up to 40kg the next up is simply too much, i can barely do 2 or 3 reps. Would the best thing to simply continue with the 35kg longer until im doing that relatively easily. Been to a couple of circuit training sessions too, very good for me as im used to steady state cardio in the main.
The core exercises, loads of sit-ups, abs machines etc..semm to be paying off alround feeling strong on the bike and running too. The extra core strength and combined with the fact im 1 stone lighter than this time last year mean my cycling acceleration has really kicked on. Commuting back tonight, in normal jeans jacket...i flew past a guy going uphill in full lycra, SPD's etc.. gave me a big :)
Diet not too bad, but not the best. I think however my bad days are the equivalent of a November average day, and im not really watching 100% what i eat so that is good progress.
Steady weight at about 65kg, hoping to push on in the next few days, re-focus as such and get my diet back on as it was in January to really try to weed off another 2% body fat or so.
Overall i look better, in a t-shirt by chest looks like muscles rather than wobbly bits my posture is better, belly much reduced.
I will do photos etc... and full measure measure ment soon...only ive just munched a big place of rice so not now! Sorry for my absence over the last week, ive not thrown the towel in!
With regards to the bench press are you sure there isnt any 1.25kg weights you can add, there always has been in every gym I've used.
If not then ask a PT if there are any they could get or otherwise buy a couple yourself n take them to the gym. Alternatively I'd stick with the lower weight for a while, slow down your reps and make sure your form is spot on until you can do 12 reps then move upto the next weight and you should be able to manage 4 which is much better than 2! I have the same problem sometimes but if you keep with the lower weight a touch longer then move up, it won't take you long until you can do 6+ reps (which is a decent amount) with the heavier weight.
Had a couple of dates with a girl last weekend, so that all went to the dogs, ate whatever and had a bit to drink.
Mon, Tues day were good, but then i had 2 full days of interviews, which was a bit of stress, followed by having a stomach bug on friday and needing the toilet every 30mins.
Yesterday did a gentle swim for about 40min, and 10 mins on treadmill. Still weighing around 66kg but dont feel half as fit as 2 weeks back :(
No energy at all today, the bug still might be in me a bit, yesterdays exercise maybe was not a good idea??
Looking ofr a good 5 days both diet and excerise wise, and then hopefully update on friday in a bit of a better mood!
Basso think of it like walking down stairs. Yes you have walked down a few then stepped back up one... well keep walking down and you will go past the point you were at 2 weeks back and in a few weeks be even further down those steps.
Indeed, i think you have to overcome the fact that ive not done too much damage last week and a good week will put me back on track.
Overall weight still only about 66kg and still lifting the same in the gym, so could have been worse. Going for a good 2-3hr gym session later today, so that should hopefully get me back on track...somewhat!
