Try eating a bowl of oats for breakfast. It will calm your emotions :)

I ate a bowl of muesli this morning and am feeling calm, thank you for your wisdom :)

To my fellow skinny lads out there. Chin ups

Been doing them for just a few weeks and my shoulders are already starting to get broader and progress has come along very quickly. Started off only being able to a 3 sets of 2-3. Up to 5 sets of 7-8

These ET threads are good value atm compared to the dross being served up in AF.

Been stuck at the same weight for around 5-6 months now and am trying to increase intensity of cardio and eat a little better (this is the most difficult part). Setting myself a goal to lose another 5kgs before the end of January.

Thoughts?

That plus benchpress and deadlifts are my favourites.

Calculate your macros nigga. No need to cut bread or carbs out. Check out a dude called Nick Cheadle, the guy is quite knowledgeable.

If you cut carbs you'll only fall off the wagon and binge.

Edited by Slygoat36: 2/12/2015 09:39:03 PM

Not really a fan of deadlifts, at least not with dumbbells, hurt my back/neck and I'm 99% sure I'm doing it right.

Love doing standard bicep curls but progress is slow.

I'm always really unfit at the start of football season so i'm doing the beep test too. Running laps around and around an oval is boring but the beep test trains your mentality as well since you want to get better than last time, no matter how painful it is.

Best thing to do is to record yourself doing deadlifts. I was certain i had great form and was stuck at 115kg for 2 months.

After a video and working on my form i jumped to 145kg over the next 5 weeks.

This is all with an Olympic bar and not dumbells.

Another running exercise i used to do was 4 x 800m runs and a countdown timer set to a certain time, run as quick as you can and use the remaining time to recover. Repeat this for the 4 sections.

Then do 2 x 400m runs with shorter times. And a as you progress drop your time regularly. It works wonders for fitness and speed.

Edited by perthjay85: 2/12/2015 11:30:55 PM

Ill start doing it with an Olympic bar and see if that helps and if not start recording.

Your running exercise sounds like a good challenge, might give it a try tmr. Do you rest before the 2x400m?. The best for speed though is sprinting up hills for sure. All about getting max power from each stride.

Yeah take a 5 minute break before you start the 200m runs but really push yourself.
And you are right about hill sprints for speed. But the exercise above is much better for sports such as football as you recover between sprints much quicker and also covers more endurance at the same time.

How old are you?

At my gym women of all ages and older blokes want to lose weight.

Most younger blokes want to put on weight.:lol:


According to recent research, it is bad to lose weight if it is muscle mass, but beneficial to lose weigh if it is fat.

I do what few do in my gym. 33 years go I go discovered circuit training to supplement my karate training.

That is a combination of four main exercises.

1. Cardio (exercise bike, rowing machine, cross trainer, treadmill, skipping).

2. Leg exercises often using weights - sets of 30 reps.

3. Core exercises - sit ups, planks, fitball sit ups.

4. Upper body weights - sets of 30 reps.

If you keep alternating these four basic different type of exercises, one never needs to waste time resting between sets, or like most young blokes in my gym, stare at themselves in the mirror between sets.:lol:

I probably mainly do upper body weights every second set, resting the upper body every alternate set by doing either,

exercise bike,

leg weight exercises,

or sit ups/ core strength.


I never, ever stop and rest, but keep going for 50 minutes with no rest from the time I start until I finish. So I'm getting fitter and stronger. With such high reps and light weights, one doesn't put on much muscle mass either. I have enough already.

This is also good for football training fitness.

I started lifting weights at 16 because I was playing some football against men. I was too easily pushed of the ball.

By the next season I was pushing weaker adults off the ball after weight training 3 days a week for a year. In my own age group players were bouncing off me.:lol:

I've weight trained for 43 years.

I have never done deadlifts until a physio recommended them for my dodgy back. I lift very, very light weights in the deadlift and am making little improvement. It is so easy for a twinge in the back to occur in this lift.

Two young, very nubile women I know, who attract a lot of unwanted male attention and male admirers at the gym, both dead lift 135 kg.

Whatever you do, if you are playing football running without a ball is absolutely useless.

Whatever you do , take the ball with you if you do any running. You will be simultaneously developing technique at the same time as getting fit .

Actually did the beep test with a ball. Great for working on cruyff turns :lol:

Edited by tbitm: 3/12/2015 01:43:43 AM

Rarely see anyone do Cruyff turns in the HAL.

The beep test would've been a lot more interesting.

What was your score?

I am 23. Currently I'll do weights then finish off the session with cardio.

You can combine the two of them.

Just decrease the weights so that you are doing reps of 12 -20, doing different areas of the body, between upper body sets if you want to lose weight. You can even go up to reps of 30, like I do. One gains strength , but not the muscular bulk of heavy weights doing 5-8 reps per set.

Apparently for weight loss, I read years ago in two books, substantiated by other articles I've read about pedometers, and health pros advice, walking 3-4 kilometres a day is excellent for weight maintenance, or losing it.

I walk about 20 -30 ks per week. You don't get fit though. Ftiness and weight loss can be different. To get fit one needs to get their pulse rate rate to about about 120 (not for my age of 59, it is 100 -128) for over 120 beats per minutes 3 times per week.

If one works as a nurse or waiter, one gets a massive amount of walking each day at work - average 16 000 steps. As a teacher, when I'm working, I average about 7 000 to 9 000 steps per day. 10 000 steps per day is recommended for losing weight through all activities.

It does help to have an uncrowded gym if circuit training, particularly if equipment is needed.

Football is brilliant for losing weight and accruing steps. One of my kids, same age as you, played three games of futsal the other night and completed about 25 000 steps.





Edited by Decentric: 3/12/2015 11:11:19 AM

I might not know what I'm talking about because I've had my own home gym for 30 years and am a little out of date.

Nevertheless, over the last year I visit an exercise physiologist regularly .

Moreover, the gym I attend has a world powerlifting champion who is the personal trainer.

The gym manager is ranked about third in Australia as a powerlifter too. He is right on the ball. He is also a former elite level hockey player and cricketer. I learn a lot from him every time I go to the gym. He knows a lot about football specific strength and conditioning training too, which is a weakness of mine .



Edited by Decentric: 3/12/2015 11:20:17 AM

:lol: Same, thought i would get further than i did, only got to 2mins, planks are a killer.

They're only good if you can do them right, not sure if many a-league players can or are even encouraged to try tricks at all.

Its a lot tougher. Gotta keep close control cause you don't want to over hit it and have to sprint back an extra 5 metres (it inevitably happens though) and your touches make it hard to go in a straight line at the higher levels.

Got 8.5. Sounds bad but i generally hit high 12's in a normal beep test and I'm still in pre-preseason training.

12 plus is very good.

Currently in my 2nd week of preseason training for next football. All fitness work at the moment a lot of running and endurance drills.

Got the beep test in a few weeks and the 10k time trial in the new year

Once again, I cannot emphasise this enough, but if you are doing running without the ball, your coach is wasting his and your time.

We generally split up the sessions. 1hr Fitness 1hr Ball Work. Having said that if we are doing laps we will have ball with us. If we are doing shuttle sprints and a more endurance focused drill we don't use a ball.

Good.

Shuttle sprints can also be done with the ball.

Thanks :) Worked from 10's to high 12's over a few weeks but really want to hit 14 before pre-season (January)

Question though, considering you spend 95% of the time on the football field without a ball at your feet, why do you think running without a ball is pointless? Closing players down, running into space and lasting 90 minutes are more important than drilling ability imo

Deadlifted 100KGs today. :d

Wasn't the greatest as my left handed grip was dreadful but will work on that (same shit happened at 70kgs a few weeks back).

Might not be a lot but I'm pretty happy with it considering I only started consistently deadlifting about six weeks back & I only weigh 66KG.

How do you have your hands? Double overhand or mixed?

I found changing to mixed grip helped me quite significantly

Yea its double overhand grip have done mixed in the past but think I'll stick with overhand for now.

As I said its happened before so I'll drop down to 80kg & 90kg and do 8 reps for each and then move up to 100kg in a couple of weeks time.

Fair enough. Mixed grip is better for a majority of people.

If you want to stick to double overhand grip then i strongly suggest working on hand strength and forearm strength. For every set of deadlifts you do add 2 exercises for grip strength.