Keep Fit Club - ALL exercise types!

[Escape-To-88]

I'm just wanting to get down to 7% bodyfat atm but it seems to be melting off (another 2lbs in a week). I want decent sized forearms and a hercules belt (unsure if that is more genetic though) so what would you advise?

Hmmm, oddly perhaps I've never done specific forearm exercises, and ironically I was just about to post in here about my current lack of motivation since my back injury nevertheless dumbell wrist curls will work the forearms, I also advise (if your gym/home has them) to use wide grip bars - these are just usually foam rollers you put over the bar/dumbbell - that tends to target forearms more That's pretty much standard advice.

Genetics I've always found are a bit of a strange topic. For example I'm about 5'10" but have always been very broad shouldered and had a barrel (ish) chest, but a large part of my family were wideset men and were boxers, navy men, tradesmen etc. Equally I have inhumanly large legs for my size, genuinely (and there is no non-bragging way I can say this!) my friends who are bb's are envious of my calves as they are double their size with virtually no effort. However my biceps aren't that large and I have trouble making my arms grow which for most people, I would argue, is one of the easier parts to grow so to speak. Similarly my gut refuses to go and for me to get visible lower abs is nigh on impossible - well without dropping to single digit bf All that said my advice would be to get to 7% bf (and make sure it is bf, becasue with that you will strip a fair amount of muscle) and then bulk. By that I mean eat - ehh I dunno - 300/500 cals surplus and go HEAVY on the weights. The thing is at 7%bf (and I've never got there!) you should be quite cut and see abs chest etc. BUT if you don't have the muscle there you won't see it Also 7% is stupidly hard to maintain, again though that can depend on genetics/frame etc. When I get to 12-13bf (and this is RARE for me nowadays) almost everything (bar low abs) is visible, but I pack a fair amount of muscle - a lot of this was due to me playing semi-professional sports from the age of 16-21, and 5 years of solid training does seem to mean my 'muscle memory' is uite good. I also get decent beginner gains when I restart training - sorry this is going a tad off tangent, but I would basically post some pics at 7bf if you get there, if not I wouldn't worry and then I can have a look. But certainly you'd need to start packing on muscle then, and as we are going into winter that is essentially the best time to do it. Overall I would say genetics olnly take you so far, determination will get you wherever you want tbh - like most things

[charlesr]

15k yesterday and 11k this morning has left me needing a couple of days off. Went body boarding in Lacanau today though. Every wave was brilliant. Lots of speed

[Taka]

Wasn't aiming to go hard today at Parkrun due to the Cardiff 10k next weekend. My Garmin only went and crapped out on me, clocking the first mile short so I could only rely on the time to go on. Wanted something in the region of 19:45 but was waaay off with 20:02, though I did inadvertently help pace a buddy of mine to a 19:58 PB, so not a total loss today!

Did you run, M0by?

[charlesr]

Aching all over from bodyboarding all week - very different upper body workout to my usual MTB. Great though.

Might get a wetsuit and some fins for when the weather is crappy and do that instead of cycling. Got a board which seems to do everything I need from it.

I also did a fair amount of swimming and reckon I could be good at it. Therefore I'm on the cusp of taking up triathlon. Although that would mean buying and using a road bike.... If only there were off road triathlons near me.

[charlesr]

Might see the doc about my achilles next week. Meanwhile I did 3km warm up and then did 2km in 3.44 each on grass. Felt ok. Not lung bursting. hopefully can build up to 5 of those. Are parkruns on grass or what? I really should go along to one but the 'local' one is 30 mins in the car.

[Taka]

Parkruns vary in terrain, Charles. Some are on grass, some on tarmac and some on a mixture. I'm running at Newport in the morning and it's on trails for example. Go along to one just so you have a benchmark PB to work towards. You may find you actually hate the concept or that particular venue! Of course, you could always talk to Parkrun HQ about setting one up in your area and become a local hero within the running community.

Got the Cardiff 10k on Sunday where I'll be gunning for a new PB as always. Looking for sub-41 but I'd be happy with anything less than 42 minutes.

[Taka]

Smashed my 10k PB out of the park for 40:39 at the Cardiff 10k. Heart rate topped out at 204bpm with my max at 206 historically, so pretty much going full pelt at the end. Will defo go sub-40 next season.

[charlesr]

If you do any trail running, road or MTB cycling, please fill out this surver to help a friend of mine.

http://bit.ly/outdoors-2013

Cheers!

[charlesr]

So.... I have "Achilles tendinopathy" (saw the doctor this morning).
Somewhere in between acute and chronic. My "give it a few weeks rest and hope it gets better" plan did not work.

So now I'm on to the eccentric (load during stretch phase) exercises I found here: http://www.intelligent-triathlon-tra...endinitis.html

And I'll see a sports physio.

Gah. Need to look after myself at my age. Learn from my foolishness people! If it hurts more than it should, see a specialist straight away.

[Taka]

Ugh. Sorry to hear you're not feeling tip-top, Charles. I'm sort of conscious that I need to take better care of myself at the moment with two important half marathons coming up in a few weeks.

Helped pace a friend to a 19:47 5k PB today and also helped a pace a little kid to a 19:37 PB in the final 400m. Sometimes, giving can be far better than receiving!

[charlesr]

Withdrawal is a bitch. Exercise addiction.....

[nem]

Continuing from my last post (#35)

Shoulder feels more or less fine which is great. My bench press is almost as good as it was a last summer with a much narrower grip (less stress on the shoulders -- I wish I had known this before!). On the downside I busted my left knee in March of this year and anything that involves putting a lot of weight on my left leg is out of the question. Bike riding and running is fine.

Recent pic of me rock climbing

[charlesr]

Your back looks like rock. You'll have little tiny people doing rock climbing up it soon.

[charlesr]

Went for a brilliant ride this morning. Hung over (curry and wine). Smashed most of my PBs on Strava, but felt like death during!

Came 4 / 289 on one run! Only 2 seconds behind a pro rider and 3 behind the fastest.

[Taka]

Well done, Charles. I love it when you can surprise yourself when the chips are down.

Bumped into Hannah England training with her coach whilst out on my long run this afternoon. Inspiration for the lonely miles ahead!