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Cheers for taking the time to clear that up mate. I've already worked up from small weights to improve form, so I didn't want to do it all over again just because I'm trying a new routine. Will have a bash and put results up here every so often to show progress etc.

(tu) Good Luck

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Starting the 5x5 prgrame tomorrow, cheers to Dado and Sifter for pointing me towards it.

Think I will start by going through the squats adding 5kg and step down to 2.5kg if my form goes or if I am struggling.

The upper body presses and rows I am going to take right from the start and build up, had a shoulder (rotator cuff) injury from years ago, probably from paying to much attention to the bench press and not creating the same strength in my back and shoulders. Really looking forward to finding out how I get on. Also the shoulder only ever feels good when it is getting worked out so hope this might help banish the pain if I build everything up evenly.

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Starting the 5x5 prgrame tomorrow, cheers to Dado and Sifter for pointing me towards it.

Think I will start by going through the squats adding 5kg and step down to 2.5kg if my form goes or if I am struggling.

The upper body presses and rows I am going to take right from the start and build up, had a shoulder (rotator cuff) injury from years ago, probably from paying to much attention to the bench press and not creating the same strength in my back and shoulders. Really looking forward to finding out how I get on. Also the shoulder only ever feels good when it is getting worked out so hope this might help banish the pain if I build everything up evenly.

Good luck with it, let us know how you get on (tu):pipe:

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biceps back and rear shoulders friday, quite a good workout

just done squats tonight for the first time in at least a couple of months

on the rack machine that has the hooks support thing to keep ur form right and a lighter bar done 5 x 5 getting to 40kg plus whatever the bar weighs

went on the rack without the support and heavier bar after, got to 40kg again plus whatever the bar weighs. next time i will move on quicker to the heavier bar and less support to get a higher weight and less reps

triceps and maybe chest the morn, if not then tuesday

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15 mile cycle the night, hitting the weights tomorrow morning, see how my shoulder holds up (tu)

see that bastard bill passed without much protest so we will all be getting hit with VAT on health supplements. fucking cunt of a government, tax people looking to improve their health.

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:praise: Awesome mate, well done :D

Excellent news, extremely motivating when you hit a PB.

very good time mate (tu)

Thanks lads, my legs are pretty stiff today but pleased to have done the time I did. I've got one 10k left this year, at the end of the month, but I'm not aiming to beat that PB, I'm hoping to strengthen my legs and improve stamina a bit so that I can run it more comfortably and with less pain the next day.

Winter for me is going to be much more about strength, tone and condition. I'm not going all out for strength like some of you guys, hoping to alternate classes (metafit, body pump, etc) with some resistance work (upper and lower body) and also running. Any advice from someone who tries to balance all these would be appreciated :)

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Back in the gym today, popped 2 cocodamol and cod liver oil tablets an hour beforehand. Fucking ripping sesh!

1 x 8 flat bench 60/70/75/80

3 x 6 flat bench 85

1 x 6 flat bench 90/95

2 x 8 incline bench 60/70/75

1 x 8 incline bench 80

3 x 8 dumbell flys @20kg each hand (final set on incline)

3 x 20 close hand press ups

3 x 12 cable flys @ 27.5kg each hand

Not quite hitting the numbers I was previous, but for the first time back doing free weights I was well pleased with that. Now to see how my shoulder feels later on………..

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Would anyone be so kind as to give me a rough idea of a basic beginners workout I could do at home without equipment? Well, I've dumbbells like. Basically a workout incorporating press-ups, crunches and that sort of thing.

Not too worried about size etc Just want to strengthen up and tone up a lot as I'm small and weak.

Just something to get me started and how often I should do it etc just to get me started.

Would be much appreciated, as I don't have a notion. Cheers in advance.

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Would anyone be so kind as to give me a rough idea of a basic beginners workout I could do at home without equipment? Well, I've dumbbells like. Basically a workout incorporating press-ups, crunches and that sort of thing.

Not too worried about size etc Just want to strengthen up and tone up a lot as I'm small and weak.

Just something to get me started and how often I should do it etc just to get me started.

Would be much appreciated, as I don't have a notion. Cheers in advance.

Download something like insanity, that will kick ur arse with bodyweight exercises

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weighted and measured myself last night

measurements at start of august.

chest 108cm

belly 105cm

waist 98cm

weight 14st 1.

measurements as of yesterday.

chest 102cm

belly 98cm

waist 96cm.

weight 12st 6.

definite progress.

im at the stage where i want to slow down on the weight loss and just keep toning up. although ive still got a bit of excess fat around my sides/tits theres some muscle definition starting at the top of my stomach and my arms are a fair bit bigger. im also benching my own weight in reps of 15, moving weight up and 12, moving weight up and 8.

as of next week i'll be attending a boot camp as wellso i can add some more dynamic exercises into my routine rather than simply going from pure cardio to weights.

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