You underestimate how how little endurance I have. I've never been a runner/ played sports that needed high levels of fitness

What protein powders/ pre workouts do you guys use?

Protein none. Would use gold standard if I was

PWO is c4. Best on the market atm.

So who here can help me out. Im trying to find a program that I could do that would help me achieve my goals. Basically those goals are:

Fitness, and increase blood flow and oxygen mainly.

Not really in to all the weights and everything especially with my hand, cant really lift those bars and stuff. So im most likely more on the cardio side of things. I also have a fair bit of back pain so need to address that. Any more info needed, just let me know.

Yeah I'm on the ON gold standard.

Using oxyshred as my preworkout/fat burner.

What's your timeframe for running the 5k's?



I would recommend something similar to what YerNathenael is doing if you purely want to increase cardio fitness and heart health. There's lots of programming tools online, just put the distance you want to run (5k's is good start for beginners/intermediate) then put your timeframe.

You may not want to do purely road running, because it's very hard on the knees and leads to injuries in the future. Swimming is also a good exercise.

What program is he on?

I am pretty much almost at like no fitness levels at the moment. Some times climbing up stairs leaves me out of breath. Ive had tests for my heart and all and it came back fine so i think im just extremely lacking in fitness. Need to build up on that. Been advised that Power bands and such are a good way to start. Just to work on the basic exercises and get the breathing going. I just am not sure what exercises to do . I have the bands from before but the exercises i find online are all for the bands that you need to hang on doors and stuff.

What are peoples views on Crossfit?

I've got a fair few friends into it, and they are all getting pretty fit. But I have a lot of physio friends who swear against it.

Apparently there was an Australia-wide competition a weekend or two back, which one of my old schoolmates did pretty well in & is going to America to compete in the worldwide competition now. Word is if you keep up with Crossfit, you know his name. Blew me away that he is doing that well. He's always been fit but I didn't know he'd be worldwide competition type fit, particularly because I know the foods he eats :lol:

On a personal level I've gone back to competitive football so have been keeping a base level of fitness up for that. But I've decided over the last month I want more, so am thinking I'll start back up a HIIT type program (maybe Insanity again) to get my fitness back up.

Crossfit depends on the box. Some are smart in their onramp programming and are excellent, some are fucking retarded and end up near killing their clients with rhabdomyolysis (very rare, but happens) and other serious injuries. If you want to get into it, check out the box first. If they don't have a beginners program, avoid. If they don't scale WODs, avoid.

Otherwise, it's good.

Having a look at the various Crossfit gyms around the place, they charge $40-50 per week for membership. Is everywhere else as expensive?

yes. the one nearest my place charges $165 per month for 1 session per week up to $600 for unlimited access and personal training sessions (it also includes registration to all their inhouse and competition based things).

I guy I work with pays around $165 per week for 6 training sessions

Yeah, I just checked out the rates at my aforementioned mates Gym he runs in Sydney and they charge $60 a week. Crazy!

Notor what kind of specs do you run where you do/did it?

I don't do it anymore, but the box I was going to when I still lived in the South East was excellent. It was $40/week for unlimited classes, including a Yoga and Olympic Weightlifting class every week. They would run 4-5 WOD sessions every day, and the group of boxes (Narre Warren, Pakenham & San Remo) all ran the same WOD's each day and were connected with WODIFY so there was a competitive aspect to every WOD, as well as a real community feel and encouragement to beginners in their progress.

Their onramp program was excellent, they wouldn't let you lift anything above a certain scale weight until they were happy with your form for that particular lift and they were hawk-eyed on beginners to make sure that no-one was pushing themselves too far too early.

Every WOD they do includes one selected exercise from the following categories:
*Warmup
*Stretching
*Gymnastic Movement
*Strength/Weightlifting
*HIIT/Metcon/Cardio
*Warmdown/Foam Rolling

Obviously they would tie them in together (ie: you wouldn't stretch your hammies in Stretching Phase if you were doing OHP for weightlifting).

I joined a gym. I've become everything I said I'd never be :lol:

How much can ya bench brraaaa?

I sit on benches!
I'm an absolute weed though, and have no interest in bulking whatsoever :lol:

Getting in shape for Stereo or Defcon bra. lol *jokes*

Edited by SocaWho: 30/7/2014 08:13:47 AM

Then why did you join a gym?

Someone said that to me last night! I told them that stereo needs to get in shape for me.

Mostly got sold on it TBH. Too nice to say no haha

But that said, I need to work on cardio and strengthening my quads. I have a lot of issues with my quads these days.

LEGS DAY EVERYDAY.

-PB

I think I've asked this before, but I've either forgotten the advice or ignored it (sorry if I did either!).

I'm 6'3, range between 97-101kg. At complete optimum football fitness, I'm 96-98kg. At feeling fat and unfit, I'm 100-102kg. At gravely sick, dehydrate and feeling like I'm going to die, I once got to 94kg. So tl;dr - I've got a big frame. I think most of my kgs goes to my massive skull and massive arse :lol: Basically imagine Per Mertesacker - that's basically me. I'd like to think in terms of pace etc that I'm average-to-slow, but looking without bias I'd say I'm slow compared to other centrebacks at my level.

Without gym and equipment access, what can I do to improve my sprint speed, general sharpness, pace, and quicker feet for football? I'm talking specific exercises (how many and how long), etc?

I'm starting to think I can pick back up my ambitions to play at a higher football level, I think the FFA Cup has got me keen to give it a crack again :lol: I back myself to have the skill, the brain, etc - but looking at the other centrebacks at my level and above, they just have that extra pace and ability to move themselves around at a quicker rate, plus they seem to have quicker feet (it doesn't help that I'm so tall).

Anyone with some good pointers, drills, etc to help out?

In terms of equipment I actually have, I have a pushbike and I think I have a set of ladders somewhere. That's about it.

Edited by pv4: 30/7/2014 01:34:08 PM

http://www.reddit.com/r/bodyweightfitness

http://www.reddit.com/r/bodyweightfitness/wiki/faq

https://fitloop.co/

BAR ON BACK

SIT DOWN (NO CHAIR)

STAND UP

ASS2GRASS.

-PB

Thanks, my man!

Good Luck dude. Let us know if you're playing and you're on the FFA Cup schedule and hopefully you will be on Foxsports and ill tune in.

Haha will do mate! Anything can happen in the cup! Unfortunately this year my team got knocked out of the cup I think 2 rounds too early.

If by some chance it happens, and I end up scoring in a televised game, I think I'll celebrate by taking my jersey off to show my undershirt which says "I belong in Belgium, Eredivisie or Bulli 2" :lol:

Edited by pv4: 30/7/2014 03:35:28 PM

"LOOK 442, I'M FAMOUS!"

-PB

Have started going to the gym again. Calf Doms will be the death of me. :cry: