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Gym thread

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I was going to call this Kaizen's toning thread but he is all about the training to failure now, Dorian yates style until he pukes.

FAO Cricky, that Upper/Lower split you were asking about:

jcdfitness.com/wp-cont...

Most weight lifting routines on the internet won't work for the majority of people because:

- they were created by people using steroids
- they are too advanced for a beginner
- they are a collection of world class broscience

The linked upper/lower split is generally accepted as the optimal muscle gain routine for natty lifters, like Cricky. It can be done over 3 days as well if you read the Q&A section. Should be grand for your wee knees too Cricky since it involves lighter weights and slower tempo for each rep.

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I'm laying out a program my mate designed for the wans in his GAA team at the moment. Ye wanna see the results he got in 5 weeks. Serious bizness.

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what is the program murray? Im looking to just get toned

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cricky the keiran dyer of the weights world

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yeah what is it murray

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It's pretty hardcore from what he's told me. Training 5 out of 7 days in some shape or form. There's a bit more about it here www.facebook.com/mvpfitne

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If its for a GAA team I'm guessing the routine is 40% bench press, 30% doing squats with 2 inch ROM and 30% standing about chattin?

Doin reps of Monagh bypass on the bike with a backpack with 15 kg in it. Some workout bhay!

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razmatazbaz today @ 2:42 p.m. cricky the keiran dyer of the weights world

hahahaha, he has picked up more injuries in one year of lifting than most have in a lifetime

mmurray, share this GAA program now bai. Does it need to be done in groups of 5+?

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Gyms make me feel self conscious so i cant bring myself to go, thankfully I've got back into a football slot during the week and once that no longer kills me il start on the kettlebells again or another football day so I can get a small degree of fitness back before heading off to work at the Olympics otherwise it'll kill me.

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30% biceps curls too for the gurls bai

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I did kettlebells for a while last summer - had to stop though as it was causing too much strain on my hamstrings as i was doing it during pre-season. Good workout

Murray just post what it is for the bais

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I have no idea what it is. It's an unfinished pdf on my computer so far.

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some results going by the pics on that site

wouldnt mind seeing what it involves

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mmurray is keeping it private for the grand unveiling of his new physique in 5 weeks in the hudson bar

KBs are great for hip development, lot of people think leg training is just quad/hamstring/calves

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your link isnt working deckard

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I've been rumbled, Niggle. Gonna run in wreckin' bais.

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Its a link to a pdf Baz, just checked it and its fine. You might have to 'save as' of get adobe reader or something...or do 8-12 reps skip la cour form and drink 80g of protein between sets

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i was doing something very similar to that few years ago only the rep ranges and sets changed up weekly.

basically the same exercises, some weeks heavy 5 sets to 4-6 reps were it was heavy enough you be going to failure at the end. actually was a good workout.

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Any deloading?

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It allows a good bit of flexibility in terms of your goals and life outside the gym. It allows lower rep reps too for those interested in strength and higher for those just wanting to bulk up.

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Of course, deloading all over the place is essential on any progressive overload or strength routine.

Once you're squatting and deadlifting a decent weight you'll know about it.

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its like a whole different language in here

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lol @ deloading,

was the cream of the creme of the norn iron bodybuilders vs big diesel.

said to phil last week about it and he busted out laughing ha

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Was on par with LiftingforLife vs Broscience

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haha so is 120kg squat and 135kg deadlift not decent weights these days? Shame my bench pb is only 82.5kg :(

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Deckard lifts that for a warm up, he is a white hulk

beast of a man

shit footballer though

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SSSSHHHHHHHHHITTTTTTTT ;) left that out

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lol low blow glenn, he's been improving,

hit a volley the other week ha

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Was only trolling

Although Cricky is pwning those lifts these days, at the expense of his:

knees, lower back, both elbows, one shoulder and I think he chipped a tooth while he worked on his posing face

Glennzer, bridges burnt now. No chance getting me for Roccer. I'm off to Argentina

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"hit a volley the other week ha"

That was two months ago, with my left shin after a shit cross from some wapped out lad on the left wing

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wapped out lad is very productive down there

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you werent playing in roccer anyway - you threatened me after last year with playing for Exile and breaking my legs

i have been looking forward to the clash

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I see there's new wee five a side pitches on Blacks Road, noticed them when I was up at the range last night.

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no chance I'm going to Exile, they didn't score one goal last year..even the girls team scored one goal

Play me and Baz up front, unbelievable scoring record

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You're gassed and Baz is too much of a letdown to even be considered.

I have just posted on the shine board to ask about roccer - for any updates. Deckard you may get in just yet, 5th sub

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I'm happy enough to be the Owen/Berbs of your squad, good enough for 4/5th striker

Isn't rigsy planning to remove ringers from teams? That would cut the Shine team down to 3 people

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haha it wouldnt at all

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Must get involved with Roccer this year aint play in it since 2006 i think!!

Any of you guys playing 5 aside during the week or weekend at the pec?

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I'm on a mailing list to play Monday and Wednesday evenings in the PEC but rarely play due to the pitch being..a bit..shit

Shaftesbury Rec is a great wee pitch, well maintained

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when do you play there again?

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On a mailing list for Monday and Tuesday lunchtime games, as well as Thursday evenings. Going back to football next week as I've cut heavy leg work down to once a week for a while.

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Ive monday & thursday evenings as well as saturday 3pm outdoor and friday nights indoor.
Why cut it down just deload!!

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got a new protein in.

transferred half into old protein tub and then when i went to use it, it started to smell funny. one of the tubs is fine and one smells bad. can't figure out what would have caused it. old tub was only a couple of months old. any ideas?>

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Moisture?

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never get why you call me a let down, not once did I promise to play. it's always on around my birthday, either I'm on holiday or away.

actually think I'm I'm Ibiza when it comes round this year.

either way I would play. might sign up or the exile boys, make them a winning team

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yeah - i was thinking somehow moisture got into it. no idea how though. maybe i splashed one by mistake without even realising.

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While I'm pluggin' away at my mates business here, he sells Maximuscle pretty cheap on his site www.mvpfitness.co.uk or you can get it from PEC.

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will have a look Murray.

don't think anyone beating myprotein prices and there quality. got 5kg proper protein, 1kg creatine and 5kg of there best bulk gainer all for 86 quid. few deals and the protein is unflavoured. just throw milkshake favour in with it and it's sorted. Tastes as good

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is creatine not just a temporary fix? i dont really know much about it. any use>?

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bought it years and years ago. Only got it as its was cheap. not sure if it did anything. didn't notice the 10/20% gains it said on the box.

not even sure it works but will try it anyway.

Ian mc Cathy from lifting for life says its got a good amino acid profile

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Creatine is the source of ALEGEND natty gains. LOL at MarkC slegging deloading when Cricky lifts more than him

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