Thanks moonstick.
I think my pants are lower at the front, but I put that down to putting them under my belly ! :)
Do you recommend i add other of the exercises mentioned in my routine?
Sorry mate, I should have been clearer on this. I wasn't suggesting that you followed my advice over your physio; it was more like general advice about common yet similar problems.
Leg Press 202.5kg x 11
Calf Raise 90kg x 7
Leg Extension 62.5kg x 5
Flat Dumbell Chest Press 16kg x 9
Lat Pulldown 57.5 x 7
Bicep Curl 10kg x 6
Dip 75kg x 5
Crunches x 10 thanks to the Matt or Richys link
Back Extension 85kg x 11
I am going to stick with it, with the lack of being able to do the gym rat routine.
Will be doing my rehab for my shoulder at home, and hopefully be able to add lateral raises/shoulder presses in around 3 weeks. So it will change.
I wanted to swop the lat pulldown for an assisted pull up, sensibleor stupid?
Leg Press 202.5kg x 11
Calf Raise 90kg x 7
Leg Extension 62.5kg x 5
Flat Dumbell Chest Press 16kg x 9
Lat Pulldown 57.5 x 7
Bicep Curl 10kg x 6
Dip 75kg x 5
Crunches x 10 thanks to the Matt or Richys link
Back Extension 85kg x 11
I am going to stick with it, with the lack of being able to do the gym rat routine.
Will be doing my rehab for my shoulder at home, and hopefully be able to add lateral raises/shoulder presses in around 3 weeks. So it will change.
I wanted to swop the lat pulldown for an assisted pull up, sensibleor stupid?
Any comments on the above?
Sounds fine; do it as a chinup to best work you're back though, so you're hands are about shoulder width apart and palms facing you. If youy are bored with any other exercises and have beeb doing them for a good while,. I find it always best to mix things up a little and try some new but similar exercises.
Leg Press 202.5kg x 11
Calf Raise 90kg x 7
Leg Extension 62.5kg x 5
Flat Dumbell Chest Press 16kg x 9
Lat Pulldown 57.5 x 7
Bicep Curl 10kg x 6
Dip 75kg x 5
Crunches x 10 thanks to the Matt or Richys link
Back Extension 85kg x 11
I am going to stick with it, with the lack of being able to do the gym rat routine.
Will be doing my rehab for my shoulder at home, and hopefully be able to add lateral raises/shoulder presses in around 3 weeks. So it will change.
I wanted to swop the lat pulldown for an assisted pull up, sensibleor stupid?
Any comments on the above?
Sounds fine; do it as a chinup to best work you're back though, so you're hands are about shoulder width apart and palms facing you. If youy are bored with any other exercises and have beeb doing them for a good while,. I find it always best to mix things up a little and try some new but similar exercises.
Richy
Cheers Richy.
I guess the leg exercises are there to stay, no barbells in my gym, and the dumbells only go up to 20kg. I cant do the chest press machine, but could maybe change it to flyes?
I want to keep the dip and the back extension is fairly new in the routine, so will stick with that.
I guess there is no alternative to a good old curl?
I also forgot to add I was alternating the leg extension and leg curl. Maybe I should do them both - at least until my shoulder improves?
Thought I might as well start this off, following Richy starting the ball rolling.
My goal is to get to 16st 13 lbs. My weight last Satruday was 19st 10lbs.
So that will be a loss of 2st 11lbs. This of course will be effected by my weight on Saturday when I get weighed. I think its going to be tough. I want to do as best as I possibly can before I go on holiday at the end of July. I will have a couple of weeks after this is finished to fill up.
Improving last time out
I plan to improve my last 12 week performance in a number of ways.
Drink 5L of water on Saturday and Sunday too. I neglected my water intake a little bit over the weekend, will rectify that this time around.
I already have at least 1 planned night out (someones birthday). I will however be more strict on any unplanned slip ups, I had something like 2 in Mr MS.
Post more of my diet. Although I am very sure my calorie intake was good in Mr MS, I plan to give more focus to the macronutrient split. I did have it around about, but need to look at it a bit more going forward. Hopefully I can get some feedback about my diet, and improve it from a nutritional and macronutrient level.
I also plan to be a bit more daring in the Kitchen.
Improve my effort / form in the gym. I think my dodgy arm was effecting some exercises and may have been a bit "in my head". With my Physio appointment on Friday, I hope to get that resolved, or get some exercises to do. That coupled with the visit of the man himself, should give me some more confidence/direction in the gym.
Programme
My MMS workout finished like this.
Leg Press 202.5kg x 11
Calf Raise 90kg x 7
Leg Extension 62.5kg x 5
Flat Dumbell Chest Press 16kg x 9
Assisted Chins (instead of Lat pulldown, palms facing out).
Bicep Curl 10kg x 6
Dip 75kg x 5
Crunches x 10 thanks to the Matt or Richys link
Back Extension 85kg x 11
I am going to stick with it, with the lack of being able to do the gym rat routine.
Will be doing my rehab for my shoulder at home, and hopefully be able to add lateral raises/shoulder presses in around 3 weeks. So it will change.
I wanted to swop the lat pulldown for an assisted pull up, sensibleor stupid?
Measurements
Neck 43.75 cm / 17.12 inches
Chest/Back 119 cm/ 46.85 inches
Upper Arms flexed 38 cm / 14.96 inches
Upper Arms relaxed 35 cm / 13.77 inches
Forearms 32 cm /12.59 inches
Waist 121 cm/ 47.63 inches
Thighs 71 cm /27.95 inches
Calves 45 cm /17.71 inches
Will add starting weight in morning after 1st workout. Hope its around 19 st 10 or below :-S
Calorie Cycle
Same as last time out, 2000-1700.
Pictures
Currently thinking I will start with the end of Mr MS 08 pictures as these wouldnt have changed. Will add this over the weekend too.
I may not know much although I have managed to lose 2 stone myself in 10 weeks so I feel I have a grip onthis whole thing.
I have to say that the fish thing is a big bonus. I can stuff in 300 grams of grilled cod for lunch and it is filling, good for me and significantly lower in calories than most things at this weight.
I hassled peej for a tuna recipe a while back.
They sell tuna steaks on the fish counter in asda.
I just need to persuade the missus.
I am quite keen on fish (the unbattered variety!) myself.
