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  1. #51
    Thailand Expat
    Marmite the Dog's Avatar
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    Quote Originally Posted by reinvented
    marmers you on for tonight?
    Ummm... no.

  2. #52
    I don't know barbaro's Avatar
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    July 16th, 2008, Wednesday (US time)

    Shoulders:

    1. DB Arnold Press - 3 x 8-9, 4th to failure

    2. Upright Rows (barbell) - 3 x 8-10

    3. DB Standing Lateral flys - 3 x 8-9, 4th to failure

    4. Incline Press (barbell) - 3 x 12

    5. Reverse barbell curls (for forearms) 2 x 6, 3rd to failure

    6. Military Press (smith bar) - could not do 1 rep. fatique

    6b. DB Standing Lateral flys again, 1 x 4 (and to failure)

    7. Cardio - exercise bike 7 minutes. HB raised, reduced 2x (minor HIIT)
    after lifting.


    Total Time: 43 minutes.

    *First lift I like to do for Shoulder is Military Press (smith bar) heavy, but the smith bar was being used for a while. Coudn't do them when I wanted. Tried at end of routine but could not. Fatique. Also tried Machine "raises" on nautilus, but couldn't do them.

    *First shoulder day in a very, very, long time. Shoulders have always respond well to lifting however.

    Pre-workout meal: 2 boca burger patties (50 gms of protein) with 2 slices of whole weat bread, and 1/2 tablespoon of EVOO.

    Post workout meal: 2 boca burger patties (50 gms of protein with 1 and 1/4 slice of whole weat bread w/ mustard.

    Water: drinking minimum 4 litres per day.
    ............

  3. #53
    Sprayed On Member
    The Fresh Prince's Avatar
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    Try some of the training programs on this site,

    Welcome to CrossFit: Forging Elite Fitness

    I always switch to this when I've hit a platau. It really mixes things up and with great results.

  4. #54
    Thailand Expat reinvented's Avatar
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    crossfit is excellent GPP
    for getting alround fit
    crossfitters tend to be GPP nazis though
    still female crossfitters tend to have nice arses

    depends what you want i guess
    theres a bodyweight exercise version called simplefit which is quite good to

  5. #55
    Sprayed On Member
    The Fresh Prince's Avatar
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    What's GPP?

  6. #56
    Thailand Expat reinvented's Avatar
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    general physical preparedness
    as opposed to bbdy building or olmpic/ powerlifting

    GPP gets you fit by any definition
    bodybuilding gets you snatch or cocks depending on what you want
    powerflifting gets you fat and strong and mean, and you get to snarl at dudes 2x your size who cant lift half as much as you do

    me
    anything that will stop me being a fat bastard will do
    we won it at wemberlee
    we on it in gay paree...

  7. #57
    Member minime's Avatar
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    This was my training this morning, started with an 8 k run and ended with pain, I managed 3 rounds with Boo who is ex RatchaDamnoen Stadium champion. I'm so far out of his league.
    I've never lifted weights and would be interested, if anyone wants to show me how to do it properly.

  8. #58
    Member minime's Avatar
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  9. #59
    Thailand Expat reinvented's Avatar
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    where do you train min?

  10. #60
    Member minime's Avatar
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    Sasiprapa . Soi Ladprao 130 Bangkapi

    One week, Mon, Wed and Friday mornings, next week Tue and Thursday mornings and an hour on Saturday afternoon before football.

  11. #61
    I don't know barbaro's Avatar
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    Did Back/Chest/Bi/Tri, and 10 minutes of higher cardio to finish off, yesterday. Same routine as before. Been very erratic lately because of family commitments, and not wanting to pay the daily fee which is very high because I'm not a member.

  12. #62
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    hi read your reply i prefer to train at home more conveniant . i stay in pattaya do you know where i can buy heavyduty home gyms ... cheers ...

  13. #63
    Thailand Expat reinvented's Avatar
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    spike
    see ant's thread on wanting equipment
    or try here
    GymWare Limited: On-Line Catalog

  14. #64
    Thailand Expat
    Marmite the Dog's Avatar
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    Well, seeing as everyone else has hijacked Milky's thread....

    I did another 3 hours of squash last night. I was fekked, so I went for a nice oil massage afterwards. Only 500B as well!

    Now to undo all my hard work over the weekend.

  15. #65
    Thailand Expat

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    Had a crap week with a slight cold that has left me drained.

    Managed Monday - light day, Tuesday I was fucked, Wed light legs, Thur heavy chest and triceps (wish I hadn't now). Today. Light biceps, shoulders, back.

    Hopefully back on form for next week.

  16. #66
    I don't know barbaro's Avatar
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    Quote Originally Posted by Marmite the Dog View Post
    Well, seeing as everyone else has hijacked Milky's thread....
    That's OK. I welcome it. Thanks for contributing. I am on the outs while I'm on holiday.

    I did another 3 hours of squash last night. I was fekked, so I went for a nice oil massage afterwards. Only 500B as well!
    3 hours of squash, right on. Did you eat soon afterwards.

    Now to undo all my hard work over the weekend.
    Yeah, I'm on holiday. Everyday for now.

  17. #67
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    many thanks mate will do

  18. #68
    Thailand Expat
    Marmite the Dog's Avatar
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    Quote Originally Posted by Milkman
    3 hours of squash, right on. Did you eat soon afterwards.
    Nope.

    Quote Originally Posted by Marmite the Dog
    Now to undo all my hard work over the weekend.
    And did I!! I dread to think how much booze was consumed last weekend.

  19. #69
    I don't know barbaro's Avatar
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    Quote Originally Posted by Marmite the Dog View Post
    Quote Originally Posted by Milkman
    3 hours of squash, right on. Did you eat soon afterwards.
    Nope.
    You body is catabolic after such workouts and small protein & carbohydrate mix can preserve LBM, and keep you from losing muscle and retaining fat. When the body is in a catabolic phase, it taps into muscle for energy. After directly after will prevent this.

    Quote Originally Posted by Marmite the Dog
    Now to undo all my hard work over the weekend.
    Marmite the Dog:
    And did I!! I dread to think how much booze was consumed last weekend.
    Me too. I am on holiday at the moment and am eating more and consuming more beers. I haven't worked out in a few days because I don't want to pay the single session fee at US prices. Even the fookin' gyms have raised their prices. And also, I must admit that on holiday, I've become lazy. It will be about 2 weeks before returning to exercising back in South East Asia, for me.
    Last edited by barbaro; 29-07-2008 at 02:21 AM.

  20. #70
    I don't know barbaro's Avatar
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    OK.....

    My lazy ass went back to the gym. As those who've met me know, I'm 40+ lbs overweight, and I went to the gym yesterday for health reasons.

    Upper body w/ dumbbell & barbell and cardio.

    I'll add more here in this thread to help keep me motivated.

    Others, feel free to add any workout routines, formulas, techniques,

    or just hop in to chew the fat - literally.

  21. #71
    My kind of town
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    Good for your Milky.

    One thing I have noticed lately is that when I cut way back on my calories I lose just a little weight. When I eat more I lose more. Its weird, but I lost 2 kilo in a week and ate a lot of food. It was healthy for the most part, except for the Thai sweets Mrs. Chi bought me.

  22. #72
    I don't know barbaro's Avatar
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    Quote Originally Posted by chitown View Post
    Good for your Milky.

    One thing I have noticed lately is that when I cut way back on my calories I lose just a little weight. When I eat more I lose more. Its weird, but I lost 2 kilo in a week and ate a lot of food. It was healthy for the most part, except for the Thai sweets Mrs. Chi bought me.
    Hi,

    I've been gaining. I think it's because of age and I have only been walking for exercise.

    I have been cutting back on simple carbs and carbs in general (complex carbs).

    I'm back in the gym for health reason.

    BP, heart, etc.

  23. #73
    Thailand Expat Black Heart's Avatar
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    the exercise & workout thread

    Regardless of age (I think a lot of posters here are middle-aged and older) most of us (I think) do some form of exercise.

    At middle-age I am lifting and doing cardio on non-lift days 6 days per week. When I have a full day work schedule (they are very long) it's an off day.

    For a year / 12 months I've been doing this type of weight lifting split, alternation the weight and reps, and using various exercises to change up.

    On a particular day:

    Back - Triceps

    T-row bar x 4
    Pus down (bar) x 4
    Lat pull down x 3
    Cable row (sometimes) x 3

    Other back exercises are included after a few weeks (barbell row, e.g.)

    Biceps:

    Sitting DB alternate curl x 4
    Cable curl x 3-4 (depending on weight load)
    EZ bar standing curls x 2
    Sometimes a preacher set but not always

    Reps if heavy ~65

    Chest & Tris

    incline BP x 2-3-4
    flat BP 2-3-4
    Decline 2-3
    Cable crossover
    Pec Deck machine (sometimes

    Sets depends on the weightload for the week.


    Triceps

    Close Grip smith bar bench x 4 (about 50 reps)
    Overhead w-rope pull x 4 (~30 depending on weight load)
    Dips x 3-4
    y-rope or bar push down.

    Total reps for Triceps are usually 115 (depending on the weightlaod that week. I alternate between heavy low-rep and lighter high rep week to week, more or less.

    other Tris exercise are the DB kickback, OH DB raise (behind head) and lying cross trip curl.

    Other days:

    Legs

    Shoulders

    Cardio is the stationary bicycle or treadmill: 30 min of mode cardio 120-126 HBP and sometimes HIIT in the AM on an empty stomach, 21 minutes (max).

    I may switch to the 5 X 5 workout next week, as I know I need variety. However I don't like doing deads.

    What else are members here doing?

    Martial arts, dance, Muay Thai, etc?

  24. #74
    Head Skivvie Stacker Storekeeper's Avatar
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    ^
    Your routine is something very similar to what I was doing from roughly 1979-2004. It's a good healthy routine and keeps you buff without too much effort.

    Hoping to slowly work back into it first by getting into a 3 day a week routine.

    Have a beautiful swimming pool so maybe I'll give it a try.

    Lots of various types of martial arts offered here in Yokosuka. Have a little familiarity with Kenpo so have thought about that. Don't know if I can find the motivation to commit to it.

  25. #75
    splendid and tremendous
    somtamslap's Avatar
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    Different handholds on the penis work various muscle groups while masturbating.

    The other day I bent over, brought my hand back through my legs and was just about able to eke out a wank.

    A really cool workout.

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