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  1. #1326
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    aging one's Avatar
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    Fucking pissing down in Don Muang, looks I wont get out tonight..

  2. #1327
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    I clocked 19,000 steps on Saturday - followed by an eat all you can BBQ buffet washed down with 3 pints of Asahi.

  3. #1328
    Thailand Expat AntRobertson's Avatar
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    Squats; deadlift; lunges; and calf presses on the menu this morning before breakfast.

    Can barely walk straight at the minute but feeling good... and bloody hungry.

  4. #1329
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    How much weight do you use doing those?

  5. #1330
    Thailand Expat AntRobertson's Avatar
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    Not a lot currently, still rehabbing me neck/arm...

    Squats 80kg (front, can't do rear because pressure on my neck);
    deadlift 130kg;
    lunges 60 kg;
    calf presses 140kg

  6. #1331
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    Impressive, never thought of front squats... Or starting week off on legs

    Do you take weekends off?

    I've gotta start tailoring my workouts now and get away from doing upper body and legs days to chest days , back days and arm days. Is that right?

    What are your days made up of?

  7. #1332
    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by Dillinger
    Impressive, never thought of front squats... Or starting week off on legs

    Do you take weekends off?
    I initially started doing legs first up because I hated it so wanted to get it out of the way but then I randomly just started enjoying it for whatever reason.

    And yep, weekends off, so I'm on a five-day split.

    Quote Originally Posted by Dillinger
    I've gotta start tailoring my workouts now and get away from doing upper body and legs days to chest days , back days and arm days. Is that right?

    What are your days made up of?
    Not necessarily, do you mean going to a body-part split (e.g. arm day, back day etc.)? If so then I wouldn't recommend it. You'd be better off sticking to an upper / lower or push / pull type split and hitting each muscle group 2x per week.

    I've been on a Lower / Upper / Legs / Push / Pull hybrid program for the last six months or so which means I've gone from detesting doing legs to doing them x2 per week:

    DAY: MONDAY
    FRONT SQUATS
    DEADLIFT
    LUNGES
    CALF PRESSES

    DAY: TUESDAY
    BENCH PRESS
    BARBELL ROWS
    DB PRESS
    PULL UPS
    TRICEPS(ROPE)
    BICEP CURLS

    DAY: WEDNESDAY
    BARBELL GLUTE BRIDGE
    LEG PRESS
    LEG EXTENTSIONS
    CALF RAISE
    FARMERS CARRY

    DAY: THURSDAY
    DB OHP
    DUMBBELL PRESS
    FLYS
    DIPS
    CABLE CROSSOVER

    DAY: FRIDAY
    CABLE ROWS
    CHIN UPS
    RACK PULLS
    FACE PULLS

  8. #1333
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    ^ just what I was angling for... Cheers

  9. #1334
    R.I.P. Luigi's Avatar
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    Part 1: 5km jog in 38 mins done.

    Part 2: 10km round trip stroll to massage parlour and take-away restaurant.

    And part 3: Afternoon Upper body gym work, coming up.

  10. #1335
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    Biked 30 kms today, 50 sit ups, 100 squats.

  11. #1336
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    Piece o' piss and a fine start to the week.

  12. #1337
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    ^ Buy some coolant you pikey fuck

  13. #1338
    splendid and tremendous
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    Quote Originally Posted by AntRobertson View Post
    Can barely walk straight at the minute but feeling good
    I think I've got to start trying harder in the gym. I usually leave a weights session feeling a little nonplussed by the whole affair, and only get that 'I've been to the gym' feeling after sprinting 5km on the treadmill to round the session off.

  14. #1339
    Thailand Expat AntRobertson's Avatar
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    It's a bit hit 'n miss for me to be honest.

    Some days I feel like I'm just going through the motions and achieving 5/8ths of fock all, others like I'm on a crack-cocaine-fueled rampage, the weights are nothing, and I'm tearing shit up.

  15. #1340
    R.I.P. Luigi's Avatar
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    Quote Originally Posted by Dillinger View Post
    Buy some coolant

    I drink the shit for breakfast nowadays buddy.



    A machine.

  16. #1341
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    Quote Originally Posted by somtamslap View Post
    I think I've got to start trying harder in the gym. I usually leave a weights session feeling a little nonplussed by the whole affair
    You're obviously doing it wrong.

    Get some of this down you...

    I sent some up to Lulu and he's been pushing his car to the garage 10kms away and back everyday by the look of it.





  17. #1342
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    Yeah, and though we agreed not to post the other's address, fok ya.

    Dill,
    สวนสัตว์เปิดเขาเขียว
    235 หมู่ที่ 7 Tambon Bang Phra,
    Amphoe Si Racha,
    Chang Wat Chon Buri
    20110

  18. #1343
    I'm in Jail

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    You're all welcome round anytime. We are all family here... Anyone for upside down meringue?

  19. #1344
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    Quote Originally Posted by Dillinger View Post
    Impressive, never thought of front squats... Or starting week off on legs
    Front squats really help building up your quads, and improve gains for normal squats I found. Something I've only just starting doing only recently.

    I do weights 3 times week right now, seems enough for me personally. I'd be farked trying to do Ants' 5 x week schedule, I think.
    Last edited by kmart; 16-09-2019 at 04:19 PM.

  20. #1345
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    Think I do enough leg work with these bloody walks.

    Stopped taking creatine on Saturday. Gonna cycle a month off and on
    I haven't been many prick today


  21. #1346
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    Squats and deadlifts


    Walk


    Weigh in


    Chuffed with that after the weekend's all you can eat buffets

  22. #1347
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    Those deadlifts are taking their toll

  23. #1348
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    Quote Originally Posted by Dillinger View Post
    Those deadlifts are taking their toll
    Its all good mate. Your efforts have made me decide to change the way I exercise. I started to get in better shape and not have had two or three beers by 630. But only walking then jogging. I knew if I stopped even one day it would be over.

    Not saying do that, but try to set a goal of two weeks everyday and push yourself. You may get addicted when you start to see the mental results and you are just up. Changed my perspective on Thailand a lot. Dont really give a shit now.

    But starting Monday I am going to do the same 6.5 kilometers at dawn, but in the evening I will run up to the fitness room we have here and use the machines and weights 30 to 40 minutes a day as well. Then walk home the long way. I got legs muscles like a Georgetown pedicab driver now..Time to start above the legs.

    Mornings sport podcasts evenings music I love on Spotify, adds to the fun..

  24. #1349
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    Quote Originally Posted by aging one View Post
    I got legs muscles like a Georgetown pedicab driver now


    You should do well at deadlifting and squats then, go slowly on the weights, you'll notice a big difference in your physique in a few weeks if you stick at it. You don't have to do that much either. Monday, Weds and Fridays. Rest days are when you build muscle.

    You are right about the addictive Ness. I walked into Pattaya again today. Great walking past the massage girls with the earplugs in

  25. #1350
    splendid and tremendous
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    Make sure you've got the deadlift technique dialled - herniated discs are not fun.

    120 miles in the South Downs bathed in beautiful sunshine yesterday.

    There's something about the Downs's genteel, neatly-nibbled humps that appeal so much more than the Lakes, the Dales, or even the Alps - these are stunning mountain ranges; the Downs is beautiful.

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