Good work LJ! I do the shoulder press sitting down on an adjustable with my back resting against the upright. If your benches aren't adjustable though, it just means you'll use your core muscles more to keep you sitting upright. It's not a problem! Keep up the hard work!
So I had a reasonable day off work for eating, and went for a walk in the baking gulf sunshine yesterday. Can't wait to get cracking with the 3rd week. I've just read ScienceBoy's log from a year or so back and have been inspired even more. It just shows what can be done.
A couple of things are bothering me, though, mainly because of a conversation with my brother, who used to be a PT in a gym and did sports science and all that jazz. He suggested that I should have an active recovery week every now and then, just to give my body a chance to...recover. I see what he's saying, but don't want to interrupt my momentum too much. Maybe every 6 or 12 weeks? Any feedback would be welcomed.
Then he mentioned loose skin. Being quite a big fellow, I'm wondering if there will be a load of it if and when I get to my goal weight. I would hate that, especially if I needed an op to get rid of it. I thought it would just shrink back to fit, especially as it's an exercise and diet-based programme rather than just diet. Is there any way I can prevent this happening?
Anyway, nearly time to head home and hit the gym. Will report back in the morning.
A recovery week is generally reccomended after a full 8-12 weeks training. They won't interupt momentum but will encorage. By having a rest you allow you're body to rest and fully recover then when you get back into training it will be fresh and the results will keep coming. If you don't rest though you have a greater chance of over-training and plateuing.
I am not sure about lose skin; do a search as someone was discussing this (I think in the dirty dozen board questions for Anthony section) only the other day.
He suggested that I should have an active recovery week every now and then, just to give my body a chance to...recover. I see what he's saying, but don't want to interrupt my momentum too much. Maybe every 6 or 12 weeks? Any feedback would be welcomed.
7-10 days off every 12 weeks or so is a good idea.
The loose skin was talked about recently, click the link. I think the general outline was, it is genetic and you will just have to deal with it when it happens. Drink plenty of water and work hard in the gym and cross your fingers.
DB squats 16 kg / 15 reps
Chest Press 60 kg / 10 reps
Lat PD 60kg / 7 reps
DB Ohead Press 14 kg / 7 reps
DB Curl 8kg / 11 reps
A good session - worked really hard and my arms felt like lead afterwards. Weighed myself on the crappy scales and from what I can tell I've lost at least half a stone.
I really didn't feel like doing the gym last night after having a really bad night for sleep the previous night. They're building a new apartment block right next to mine and they work all through the night. On the drive home I was feeling really knackered, and considered leaving it till the next day.
Luckily, I woke up a bit by the time I got home and got myself straight in there. I'm glad I did.
Barbell Squats* 20 kg / 15 reps
Chest Press 60 kg / 12 reps
Lat pulldown 60kg / 8 reps
Shoulder Press 20 kg / 15 reps (used machine this time - much better)
DB curl 9kg / 10 reps
* - Barbell squat - I tried these this time because I'm not sure if I'm doing it right with the DBs and the weight is limited, but it didn't feel safe doing BB squats whatsoever - I staggered backwards a bit after one rep. My problem is that I had Perthes disease in my right hip, which means my right leg is much weaker and at least 1 inch shorter. Leg press machines are so much easier to work with, but there isn't one at this gym. I'm wondering if there's any alternatives.
Do everything Greg tells you to but a good bit of advice I saw was to put a single weight plate of appropriate thickness on the floor under the heel of the shorter leg to even out the "wonk"
you put a swiss ball between you and the wall, and squat with dumbells. Split squat is probably a bit easier and harder, you can put your back foot on a bench to make it harder/more comfortable.
