Training after surgery

[markashleigh1979]

This is my work out at the moment, i think i will add cardio and abs .....step up a notch ......I have heard Smack is really good for fat burning but may be addictive.....lol  


Monday :

Shoulders : Seated dumbell press ( 4 sets  ) , Seated military presses ( 2 sets ), Upright rows ( 3 sets), Lateral raises ( 3 sest) , Shrugs ( 3 sets)

Legs : Squats ( 4 sets ) , Leg extensions (3-4 sets) , leg curls ( 3-4 sets) .

Wednesday:

Back: Deadlifts (4 sets) , Wide grip pull downs ( 4 sets), Close grip pull downs ( 3 sets), bent over rows ( 4 sets) , seates rows( 3 sets)

Biceps: Alternate dumbell curls ( 4 sets) , ez bar curls ( 3 sets)

Friday  

Chest: Dumbell or bar Flat bench press ( 4 sets), Incline dumbell or bar bench press (4 sets), Flys ( 4 sets)

Triceps : Close grip bench press (4 sets), Skull crushers ( 2 sets) , Tricep extensions ( 3 sets)...

SATURDAY & SUNDAY: STELLA ( 15 SETS) , fosters( 10 sets), vodka( 10 sets) .....and absinthe......lol

[orrible]

Saturday and Sunday your favourite days by any chance?   Gotta make up for all the hard work in the week somehow.

[markashleigh1979]

Oh i am so ill today , drank far to much last night.......I hope this doesn't have a bad effect on my training.....lol

Stonecold: Do you have any pointers on reducing the body fat?

[orrible]

The best way to reduce body fat is to monitor your calories in versus calories out. Really you should try and eat about 500 cals less than you normaly would. This would result in a defict and allow you to lose bodyfat. This is easier said than done though becuase calorie counting is a right pain.

Another way would be to just eat 6 small meals per day instead of the 3 larger traditional ones, making sure they are low in fat, high in protein. Regarding carbs, i found that not eating carbs for about 5-6 hours before bedtime helps as well as it stops them being stored as fat.

Another good thing if you can do it is to do morning cardio on an empty stomach. This way doing 30 minutes cv after your body has been fasting over night means that you are burning fat straight away instead of firstly burning the foods youve eaten through out the day. This also helps speed up your metabolism and helps you burn more fat through out the day.

None of it is easy though. The most simplistic way to gradually do it is train hard and eat right.

[markashleigh1979]

Oh the diet is not going well , just pouched a big chicago town chocolate fudge cake.....f*cking scrumptious .
But i am still geared up for the challenge........i don't  want
anyone cheating and joing a womans fat class.....lol

[orrible]

You could still win the award for most body fat gained during the 12 week diet period!! That in itself would deserve respect  .  Ive had a a bad day to, eaten loads of bad stuff, hitting the gym tomorow and then no cheating.

[markashleigh1979]

I forgot to mention i had been out all day drinking Wife Beater( Stella) .
I have a good excuse though......can't watch the footie without a drink  .
Gonna hit the gym today at 9 am......shoulders and legs n then some cardio.....hate cardio...lol

[SOAD]

I do weights as well. Really getting into it now, its a lot of fun.

Anyone fancy posting what they can do on the big 3 lifts? Mine are not impressive at all but I've only been going 7 or so months. I weigh 60kg and am 18.
Bench - 65kg (~3 reps)
Squat - 115kg (6 reps)
Deadlift - 75kg (6 reps) only been doing this for a couple of months because I was worried about improper form, but I think I have got it right now.

[orrible]

for your age and weight thats very impressive lifting in my opinion.

[markashleigh1979]

I don't know what i can press fro one rep max ( bench) and deadlift. My maximum squat is 3 plates ( 140 kg ) for 6 reps. But i am short and play a lot of rugby...so squating comes easy...but i rarely go over 2 plates when training, as i liek to mix up my squats with the 20 rep breathing routine.  . I will check and find my max for one rep of the exercises.

I don't bench press with a bar i use dumbells... i use 27kg (For 6- 8 reps
)  dumbells.....so i suppose i could lift a lot more using a bar for the extra stability.....

I am gonna look like a nutter at the gym hitting exery exercise for 1 max rep....lol

I must say , i am impressed with your squat weight.....is that using the olypic bar? It just seems phenomanal for stature .  

[orrible]

i only squat 50kg on a smith machine, but i do go right down and keep a strict form. Dumb bell presses im doing 30kgs presently for 8 reps but have done 40kg for 4 reps before. Think dumbells are harder as you have to balance 40kgs in each hand and then lift. Not an easy task. I dont know what my one rep max would be though.

[phantom]

For squats on the smith machine I do 85kg - 15 reps.  But I do have incredibly powerful legs.  My upper body is disproportionately weaker.  On the bench press I do 50-60gk and 8-15 reps.

And in week one, I am 1kg heavier

[orrible]

"And in week one, I am 1kg heavier "

if you haven cheated then perhaps your muscle mass is increasing, dont forget muscle weighs more than fat so if your strippin body fat and building muscle its not suprising. Also good lifts on the squats. Do you use a towel for your neck? i always forget and end up in pain.

[phantom]

I have not cheated per say, but I have not been as strict as I could have been.  Have to tighten up next week.

Yes, I always use a towel.  My personal trainer does not allow me to train without one.  I don't use the smith machine without him because form is so important with any kind of squat.  And I never bend the knee beyond 90 degrees because of the stress it puts on the joint there.

I'm starting to work on my running now because the Manchester 10K run is coming up in a few weeks.  For speed training I am trying to kill the four minute kilometer mark.  I managed 4mins and 8 seconds today, which means if I was to run the full 10k at that speed, I finish in just over 41 mins!  However, my time last year was 56:20.  I am aiming for under 55mins.  AND this year I won't have my jubblies flying all over the shop

[SOAD]

I squat with an olympic bar yes. It is definitely by best lift I'm going to the gym tommorow, doing back, shoulders and abs.

For me, speed training = intervals. 1 minute fast running, near sprinting speed, then as much rest as it takes for my heart rate to go below ~140. Repeat until exhausted   Apparently these are the 'in thing' at the moment for weight loss as well, if thats what you are looking for.