In Fitness and in Health
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years ago i was reading, typing and giving advice to people on bb-forums the same amount as i do now on denim forums!
if you don´t know exactly how often you can make it to the gym per week, then a split isn`t really what you´re looking for! always train the whole body in one session (60-75min. per workout) and you´re set.
going to the gym 2-3times during the week is all you need to do…one day between the workouts and you´re good to go again!
start with a warm-up, then with your "normal" training (train from big muscles to small!)... -
Shego, Dan John has a couple of variations on a minimalist two day programme on his site:
http://danjohn.net/2011/01/minimalist-training/
Also take a look at variants on Rippetoe's programme, which is roughly:
Day 1: Squat, Overhead Press, Deadlift
Day 2: Squat, Benchpress, Power Clean
Finn's probably got a much better idea than me though.
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I do kind of a modified Rippetoe program I developed with adaptive elements in it (APRE). Love it. Happy to share the protocol if anyone is interested.
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Thanks for all the feedback! mclain - I'd be interested.
My favourite exercises have always been weighted dips, chin-ups and then rows. Though I do appreciate the Squat is important so will obviously want to incorporate that also.
Edit: so I just went down to my new gym to pick something up, no squat rack. :-(.
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Ok, well the first concept is APRE. The idea there is that you warm up to a 3RM, 6RM, or 10RM, according to whether its a strength, strength/volume, or volume workout respectively. You do as many reps as you can, to fail, at your max, and then you adjust up or down according to how many you can do, and then go to fail again at the new RM. the idea is to hopefully set a new personal best each time. I made spreadsheets to simplify what sounds complicated probably right now. I can share those too, they also include a 1RM tracker so you can set goals and track progress to them visually in a graph.
I follow the Starr/Rippetoe ideas of switching between heavy days and lighter days by moving between 3, 10, and 6 RM APRE. The whole body exercises are also borrowed from them. Example week:
Monday APRE3
Low bar back squat
Press, pull-up
DeadliftsTuesday
TabataWednesday APRE10
Low bar back squat
Bench press, back row
Power cleanThursday
Assistance work (kettlebells, sled, back extensions, etc)Friday APRE6
Front squat
Flyes
ArnoldsSaturday
TabataSunday
RestI've not been faithful of late due to work and travel, but I had plateaued on several lifts and this got my squat 1RM up 40 pounds and my deadlift up 65 pounds in the first 3 months. Until / unless I plateau again I'll probably just stick with this.
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Skogg LVL 3 Ladders destroyed me today. I went ahead of the video and did 6 ladders instead of only going to 5. I got so beat I had to drop back to the 12kg bell on the way back down the ladder. I am soaked looks like I jumped in a pool with my clothes on. Off to hit the shower. I'm exhausted!
"Obstacles are stepping-stones That guide us to our goals"
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Jeff's gonna be hurtin today
Actually feel awesome off for a 15 mile hike on AT
"Obstacles are stepping-stones That guide us to our goals"
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I recently dropped some weight pretty much through diet alone and I'm about where I'd like to be but want to do some body recompositioning. My wife is gluten intolerant and I eat minimal amounts of the stuff while she tries to avoid it entirely.
I got a new bike ago and I'm enjoying solid distance rides a few times a week but I'm starting up DDPYoga again. Wife's been doing it regularly for the past month or so and is seeing amazing results. Did it with her last night and got my ass kicked! Definitely want to invest in some better mats, though. Gonna go for ~20 mile bike ride in a few.
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Note to self, dropping a 16kg bell during Skogg ladders was not one of the wiser things I have done.
"Obstacles are stepping-stones That guide us to our goals"
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Anyone have any experience with NHS (or any other national HCPs) and IBS/gastro issues?
I went twice last year and they just did bloods to work out I'm not celiac? However, I've had a rough couple of weeks so have just rang to book an appointment. Clearly, I'm really nervous of the usual stuff (ulcers, various cancers, colitis) - is there any tests I can 'demand' or any reasons to give to refer me to some sort of gastro specialist? Just looking for thougths/opinions, in my experience and reading the NHS aren't very good at coping with gastro complaints.
Help
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And just like that down 70 lbs…
"Obstacles are stepping-stones That guide us to our goals"
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Note to self, dropping a 16kg bell during Skogg ladders was not one of the wiser things I have done.
"Obstacles are stepping-stones That guide us to our goals"
I dropped a 60lb bell onto hardwood once…
