Anyone interested in a group fitness challenge?

[Vutulaki]

Shit, I can't remember. I've changed it up a bit but following the same idea. 5 days a week. Back, chest, shoulders, legs, arms. Looks like this right now.
6/5
Lat Pulldowns 3x8@50kg form focus, slow eccentric movement
Lateral Raises [email protected]
Deadlifts 3x5@100kg FORM check, ass out, shoulders back
Bent Over Rows 5x5@60kg head up, no movement
Low Rope Row 5x15@40kg super
OHP 3x5@30kg slow and controlled
Low Row [email protected] feet behind plate
Seated Row 3x11@40kg lean forward
Front Cableraises 3x12@5kg
Lat Prayer 3x15@45kg super
Dumbbell Bench Rows 3x15@10kg super

7/5 Chest and Triceps
Tricep Dips Chest Focus [email protected]
Bench Press [email protected], 3x5@60kg
Tight Tricep Pushdowns with pauses at reps 12, 8, 6, 4. 1x30@10kg, 1x30@15kg, 1x30@20kg
Seated Chest Press 1x10, 2x8 @55kg
Cable Triceps Extensions 3x12@10kg
Incline Dumbbell Press 3x8@20kg
Wide Chest Press 3x10@45kg
Standing Tricep Extensions [email protected] + drop sets
Flyes 3x15@10kg + drop sets

9/6
Face Pulls 3x12@15kg lower weight. above head, slow, focus on 2 rear shoulder muscles
OH Press [email protected] slow eccentric
Lateral Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]
Seated Shoulder Press 1x11 2x10, 1x8@35kg slow eccentric, fast rise
Front Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]. Ran out of time

10/5
Squats [email protected] tight stance, no caving, as low as possible
Split Squats [email protected]
Romanian Dumbbell [email protected]
Leg Curls 3x12@50kg
Leg Extensions 3x12@50kg

11/5
Chin Ups 1x6, 1x5, 1x4.5
Tricep Dips 3x10@5kg
EZ Bar Curls 5 second eccentric 1x12@20kg, 2x12@15kg
Skullcrushers 3x15@20kg
Preacher Curls 3x20@20kg
Tight Tricep Pushdowns 3x30@20kg pauses at 12, 8, 6, and 4
Incline Dumbbell Curls [email protected]+drop sets
Standing Tricep Extensions [email protected] + drop sets

Thanks it was one written for football players that went to on become the basis for Ripp's stuff

[Vutulaki]

Hey Anastasios explain the weight loss thing again so I dont have to look for it, im basically cutting carbs right down corrrect? obviously meeal prep and weighing rfood but I want to rread more about the carb thing Im likely insulin resistent or sensitive?

I just found this article bookmarked in my browser, This insulin/glycemic index stuff was confusing me for ages.

https://drbeckyfitness.com/insulin-resi ... ight-gain/

Thanks mate

[Vutulaki]

Found it

https://oldschooltrainer.com/bill-starr ... -training/

[Som-Pong]

Found it

https://oldschooltrainer.com/bill-starr ... -training/

Gotcha.
I was using stronglifts.com 5x5 for quite a while and definitely increased strength.
Now I'm more focused on looking like I lift.

[Diet Butcher]

Found it

https://oldschooltrainer.com/bill-starr ... -training/

I like the simplicity. Power cleans, squats and a press. Might give this a go.

[Vutulaki]

Its not for me, lil Vutu is going exceptionally well at MMA, like iif hhe was 15-20kg heeavier id have trouble with him in our lounge room fights but all they train is skills and sparring his current and last gym did little to no conditioning work unless youre on the fight team so I want him to start doing Starr's routine. Hes going to be able to beat me soon anyway, a 15 year old male who spars 3 x per week movees so much fast than a washeed up 45 year old who lifts weights and talks about the 90s all day

[Som-Pong]

I really should have done strength training in addition to MMA. Good on you for making adjustments for the next generation.

[Anastasios]

Hey Anastasios explain the weight loss thing again so I dont have to look for it, im basically cutting carbs right down corrrect? obviously meeal prep and weighing rfood but I want to rread more about the carb thing Im likely insulin resistent or sensitive?

It is unlikely that you have insulin resistance due to the amount of muscle mass you have and that you go to the gym. You are insulin resistant when your fasting blood sugar is high.

Carbs get you in a bad loop regarding hunger and satiety, and uneven energy levels. You are best off keeping protein high, carbs and fats moderate, and lowering carbs and fats when fat loss stagnates. When your body learns to live off of energy from all macros and bodyfat and not the blood sugar after a high carb meal or carb snacks, your cravings also go away. It is painful at first but you have to go through this either way. Yoyo-ing with energy levels when you are on low calories and eating carbs feels much worse than just low calories and even energy levels.

Todays typical diet is just garbage because of big pharma and big food. It started a century ago with big food paying to promote cereal products (garbage) and the misconception that fats are bad for you. What you need is real, cooked food.

Here's a good talk on this specifically

[Anastasios]

While the video is not entirely blood sugar and insulin resistance, it covers it a bit. The link by diet butcher explains it good too.

Insulin resistance is when you keep releasing insulin until your body's response to insulin goes down, and you need to produce more to get the same effect, this becomes a vicious cycle because eventually your pancreas can't keep up.

Having a lot of muscle mass helps tremendously, every muscle fiber you gain is also a gain in insulin receptors and glycogen stores, and also an increase in your metabolic rate, how many calories you burn at rest.

In my diet the carb sources is always rice, potatoes and oats, and maybe some fruit here and there. All other are just occasional cheat meals. Sometimes I'll use tortilla wraps and noodles when I get bored of a meal combo.

[Anastasios]

Last bench session
140 x 9, 7, 5
Seal row 100 x 6,6,6
Couldn't be arsed with biceps, did some hamstring rehab and went home

Last nights deadlifts
200kg x 10
grip almost failed, took some pauses between the last reps and got all 10 reps. Hands not in excruciating pain after but grip strength still the limiting factor right now.
Hamstring rehab and went home.

Went friday morning for bloodwork, they messed up my remittance, said there was none. Companies phone support hours didn't open until 2 hours after, had to go to work. Call them up they say it's fixed. Monday morning same fucking crap lol. Call again after I get to work and now they cancelled and remade the order, if I wake up early and go for bloodwork and wait for 45 minutes in the queue again and my remittance isn't registered in the system I'll choke the nurse there lol.