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[Matt]

No exageration I'm afraid. Now 15 Was so happy to get to 16.

I'll Be Back

[Commander Marklar]

Hmm, got me some shake from that place. How're you guys mixing it? It says two-scoops with 400ml water but a) that's almost half of what I was taking and b) twice the water I was using with the previous protein mix. I'm OK doubling it up, right?

[recipher]

It might change the rate of absorbtion, it does with carbohydrate but I don't think it'll matter as much with the protein - absorbtion rate is critical when you are training/exercising and you need the energy to your muscles.

If it's Reflex, I'm mixing mine with semi-skimmed - much nicer and better for you.

[Rossco]

No exageration I'm afraid. Now 15 Was so happy to get to 16.

I'll Be Back

Seriously dude? Thats some pretty serious muscle loss in such a short time!?

Get it sorted.

Just had a great leg workout, totally knackered, pushed it to the limit on everything today, and got a good 10 reps at 90kg on the squats.

[Matt]

Excellent. Hope you then done the 20 @ 70kg

[Rossco]

Excellent. Hope you then done the 20 @ 70kg

Oh yeh forgot to mention that, done 8 at 80kg then 20 at 60kg. Totally killed me!!

[Matt]

Superb! That's where the growth will occur. Literally. Those high reps for legs get your body producing a lot of growth hormone.

[Ish]

Had another good workout today.

Two guys next to me were having a long conversation about steroids and where to get them. One of them already takes them and the other is just starting. Idiots.

[charlesr]

Might take me a while to get to 16" biceps. Mine are 12" at the moment.... heh.

Matt, how was the photo? Nick and Adam just left here. Was good fun. Ended up on the Dance Mat.

Personal Trainer in Chichester, Worthing, Bognor Regis and West Sussex. Personal Training too.

I can't get enough Personal training to be honest. Fitness and Pilates are great.

[recipher]

That's me started on the long runs. It was "only" 15 miles, so not quite into proper long run territory but getting there.

My plan called for me to run at 8:45 pace (marathon pace + 45 seconds) but I ended up running 8:05, on a rolling course in the wind and the rain. I ran a negative split (faster 2nd half) and was never toiling - I kept my HR nice and low most of the run, only upping the pace towards the end.

I seem to have found an extra gear. At this same stage last year (granted I'd just recovered from a broken collar bone) I would have been struggling to get near 9:30 min/miles, and my HR would have been much higher.

So, happy days. My target is still 3:30 (8 min/miles) but I may adjust it if I keep progressing. I've only done one speed session, and I'm already faster!

I'm going on a group ride tomorrow morning, somewhere around the 40-45 mile mark - not too far.

[Matt]

Might take me a while to get to 16" biceps. Mine are 12" at the moment.... heh.

Matt, how was the photo? Nick and Adam just left here. Was good fun. Ended up on the Dance Mat.

16" is doable for most people, can take a long long time. And a LOT of food Can't wait to get back there, TBH end of the year I'll be hoping to get 17" pumped. I'm 15" cold now and was 16", so I figure I only have a real inch to add once I can get back training - I'm assuming the missing inch will come back double speed.

Photo was good. Nick was understanding when I asked to hide my belly 8) Can't have you guys taking the piss!

He mentioned the dance mat. Was hoping you'd go for some pilates on it for the photo. And maybe spandex like Mr. Motivator!

I got a good pic of me on DDR once, must dig it out....

[Spagoli]

.......
So, happy days. My target is still 3:30 (8 min/miles) but I may adjust it if I keep progressing. I've only done one speed session, and I'm already faster! I'm going on a group ride tomorrow morning, somewhere around the 40-45 mile mark - not too far.

Well done, weather today here has sucked. I raced in the Birmingham Cross Country League today. Finished 44th, averaged 6.46 min/mile for just over 6 miles very wet windy muddy but great training, on top of 75 miles last week fairly pleased. Have got my long run tomorrow 18.5 miles aiming for just sub 8 min/mile hopefully will be OK, my chest feels a little tight today not sure if its the run or a bit of an infection.

Its good you are monitoring the HR (prob help me work out f I had an infection or not right now) dont forget though a long runs just that, more about spending time on your feet than upping the pace too much, theres still a long way to go in training.

errrm is 16 inches realisitc mine are only 11.7! even without working out it sounds bad! even my claves are 15.5!!!! I wouldnt mind losing some off the thighs 23 . wonder what averages are, know for a distance runner my legs are too big really

[Matt]

I've no idea averages for runners. I think average arm size is 12 or 12.5", something around there.

Listen mate, it's all different strokes! If you run a lot you'll never really add muscle mass. You can certainly add a little though.

Going from 11.7 to 16, naturally, is certainly possible I'd have thought. Depends on genetics TBH, but with proper training and good nutrition I don't see what not.

FWIW my arms respond much better to higher rep ranges than say my chest. When I say higher rep ranges, I'm talking 8 to 12. I've tried 3-6 reps, but it doesn't do it for me on arms. I got a good inch growth in rapid time by starting really heavy (after warming up of course!) on a few sets of say barbell curls 5-6 reps (say 50kg), then super-setting higher rep work; a favourite was super-setting EZ Bar Skull Crushes, 10 or 12 reps @ 40kg, with EZ Bar Curls, same weight, same rep range. A few mins rest between them, then another set. 3 sets total.

Also used to do weighted dips, anywhere up to 40kg, but don't have a dip bar at the gym so not done that in 6 months.

Add in close-grip benching, and some cable curls, I reckon that's all you'll ever need for arms.

TBH my arms also responded to compound exercises like deadlifts and squats. When you get going on squats, like Rossco is with those high reps, your whole body responds to every other exercise and you can get bumper growth. People will think you're on gear!

[recipher]

Cheers. I use the HRM to monitor my effort level (not that I really need to). I averaged 150 today, whereas last year most of my long runs were averaging closer to 160. I kept it nice and easy, and below 150 until the last few miles when I wound it up a touch.

My long run plan this year is to take it out nice and easy for the first couple of miles, then to ease up to a steady, comfortable pace and then in the last few miles to wind it up a bit, to simulate the last few miles of the marathon when it gets hard.

Last year, I just tried to get round and never averaged faster than 9:10. This year, I'm taking it easier but still expect to run stronger. I've got months of running behind me now, rather than weeks, and the confidence of 2 sub 4 hour marathons both on tough courses. That makes a big difference.

My biceps are about 11" ! My calves are 15.5" and my thighs are 22", though. Not too worried about the size of my legs - weight is the problem. I don't want to get much heavier than I am now - 13 stone 4. Heavy for going up hills but I can't get much lighter than that. Too tall at 6'5".

[Matt]

That is tall mate. I'm 6'2" and with the long limbs that go with that height, I'll never be particularly strong. Lifters are better shorter.

And you're right about running, there's no point adding much weight, it'll just slow you down. Sprinters have big, powerful muscles; long distance you can neither carry that weight, nor can you maintain it as you'll be eating in to your daily carb intake.

FWIW, an extra inch or two on the arms makes a huge difference. When I was 16, I compared arms with some of the big guys - smallest is 17.5, and honestly they look about 10" bigger than mine! It's amazing. Once you get over 18", well it's a different planet.