Fat to Strong

Alf Veedersane · 13-09-2018 10:40pm

GapMinder wrote: »

Liquid chalk is new to me. Must try that, thanks!

You'll get it on supplement sites but worth checking out outdoor sites that do climbing gear

Alf Veedersane · 14-09-2018 11:35am

Alf Veedersane wrote: »

You'll get it on supplement sites but worth checking out outdoor sites that do climbing gear

Couple of options:

Great Outdoors:

https://www.greatoutdoors.ie/shop/equipment-accessories/climbing/edelweiss-liquid-chalk-250ml

Bodyfirst (cos bricks and mortar as well and they have the MyProtein liquid chalk which i found better than Bulk Powders):

https://bodyfirst.ie/product/myprotein-liquid-chalk-250ml/

GapMinder · 14-09-2018 6:51pm

Thanks Alf, I'm going to try one of those and report back!

GapMinder · 14-09-2018 8:35pm

Bench Press
6 X 20KG
6 X 30KG

5 X 6 X 40KG

CG Bench Press
5 x 6 X 35KG

Cable Woodchoppers
4 x 12 x 15kg

Cable Bar Bicep curls
4 X 12 X 20KG

Cable Bar Push downs
4 x 12 x 30kg

GapMinder · 15-09-2018 11:23am

C25K

Run 4
5 min walk

6 x Run 1.5min
Walk 2min

5 min walk

GapMinder · 17-09-2018 8:49pm

15 Min Bike

Squats
5 x 20kg
5 x 30kg
5 x 5 x 47.5kg

Split Squats
5 x 5 x 35kg

Leg Press
4 x 12 x 90kg

Calf Raises
4 x 12 x 50kg

Leg Extensions
4 x 12 x 40kg

KB Swing
4 x 12 x 14kg

GapMinder · 18-09-2018 7:56pm

C25K

5min walk

6 x
run 1.5min
walk 2min

5min walk
3.14km

GapMinder · 19-09-2018 9:04pm

10 min bike

Deadlifts
5 x 60kg
5 x 5 x 87.5kg (hands in bits , forgot my brand new liquid chalk , will have it next time )

Barbell Rows
5 x 5 x 37.5kg

OH DB Press
4 x 12 x 10kg

Cable Bar push downs
4 x 12 x 35kg

Cable Rope face pulls
4 x 12 x 35kg

KB Swing
4 x 12 x 16kg

GapMinder · 20-09-2018 8:54pm

15min
bike

Bench (tried out the chalk for this - didn't think it would be so good - looking forward to the deadlifts next week thanks Alf)
5 x 20 kg
5 x 30kg

5 x 5 x 42.5kg

CG Bench Press
5 x 5 x 32.5kg

Leg Press
4 x 12 x 100kg

Calf Raises
4 x 12 x 50kg

Lat Pulldown Complex (felt this)
3 x 10 x 50kg

Cable bar pushdowns
4 x 12 x 40kg

Cable Bar Bicep Curls
4 x 12 x 25kg

Alf Veedersane · 20-09-2018 10:10pm

Should stop the bar moving about in your hands so deadlifts don't hurt as much

GapMinder · 21-09-2018 8:02pm

C25K
Run 6

5min walk

6 x
Run 1.5min
Walk 2min

5 min walk

3.4k

GapMinder · 22-09-2018 2:03pm

Bike 5 mins

Squat
4 x20kg
4 x 30 kg
2 x 40kg

5 x 4 x 52.5kg

Split squat
5 x 4 x 37.5kg

Leg press
4 x 12 x 100kg

Calf raises
4 x 12 x 50kg

leg extension
4 x 12 x 40kg

GapMinder · 25-09-2018 8:29pm

Bike 10 Mins

Deadlift - tried to chalk it was good for grip and reducing sweaty hands but still sore after these!

4 x 60kg
2 x 80kg
5 x 4 x 95kg

Barbell Row
5 x 4 x 40kg

Leg Extensions
4 x 12 x 40kg

Skull Crushers
4 x 12 x 7.5kg

Flys
4 x 12 x 7.5kg

GapMinder · 26-09-2018 7:53pm

Bike 15min

Bench Press
8 x 20kg
4 x 30kg
2 x 40kg
5 x 4 x 45kg

CG Bench Press
5 X 4 X 37.5KG

Leg Press
4 x 12 x 100kg

Calf Raises
4 x 12 x 50kg

KB Goblet Squats
4 x 12 x 14kg

GapMinder · 05-10-2018 5:23pm

Off work for the week - I am so poor at keeping to a routine once I'm out of my regular week. Walked a good bit this week as I was away but diet was pretty poor. Back today
Bike 10

Squat
8 x 20
2 x 40
2 x 50
5 x 2 x 57.5

Split Squat
5 x 2 x 40

Leg Press
4 x 12 x 100

Calf Raise
4 x 12 x 50

Leg Extensions
4 x 12 x 35

GapMinder · 08-10-2018 8:53pm

bike 15mins

deadlift
6 x 60kg
2 x 90kg
5 x 2 x 105kg

barbell row
5 x 2 x 42.5kg

bar cable press down
4 x 12 x 40kg

rope pull down
4 x 12 x 30kg

face pull
4 x 12 x 30kg

bridges and sit ups
4 x 10

GapMinder · 09-10-2018 9:02pm

Bike 20 mins

Step ups
4 x 20

Bench
8 x 20kg
4 x 40kg
5 x 2 x 50kg

CG Bench
5 x 2 x 40kg

Lat pull downs
4 x 12 x 55kg

Rope Press Down
4 x 12 x 30kg

Rope Face Pull
4 x 12 x 30kg

GapMinder · 10-10-2018 7:50pm

Walk
30mins
2.55k

GapMinder · 12-10-2018 8:44pm

Bike 10min

Bench
8 x 20
8 x 30
5 x 35
3 x 40
1 x 45
1 x 50
1 x 55
1 x 50
3 x 45
8 x 40
12 x 35
12 x 30

Military Press
4 x 6 x 20kg

Lat Pull Down
4 x 12 x 55kg

Cable Bar Push Down
4 x 12 x 40kg

Rope Face Pull
4 x 12 x 30kg

Step Ups
4 x 20

1min on the balance board

GapMinder · 13-10-2018 12:38pm

Bike 5 min

Squat
8 x 20
8 x 32.5
5 x 40
3 x 45
1 x 55
1 x 57.5
1 x 60
1 x 62.5
1 x 65
1 x 67.5
1 x 70
1 x 72.5
1 x 75
4 x 60
6 x 55
8 x 50
10 x 40

Leg press
4 x 12 x 100

calf raises
4 x 12 x 50

GapMinder · 15-10-2018 11:10pm

Deadlift
4 x 70
1 x 80
1 x 90
1 x 100
1 x 105
1 x 110
1 x 115
1 x 117.5
2 x 100
4 x 90
6 x 80
8 x 70

Barbell Row
5 x 4 x 40

Lat pull down
4 x 12 x 60

kb swings
4 x 12 x 18kg

body weight squats on balance board
4 x 10

GapMinder · 16-10-2018 9:39pm

Tests
Bench 55kg +3kg
Squat 72.5kg +12.5kg
Deadlift 117.5kg +7.5kg

Bike 20mins

Squat
4 x20
4x 40
5 x8 x 52.5kg

Split squat
5 x4 x 40kg

Leg press
4 x 12 x 100kg

Calf raises
4 x 12 x60kg

Leg extensions
4 x 12 x 35kg

kB swings
4 x 12 x 16kg

Box step ups
3 x 20

GapMinder · 17-10-2018 9:12pm

Bike 20

Box step ups
2 x 20

Bench Press
8 x 20 kg
5 x 8 x 40kg

CG
5 X 8 X 30KG

OH Press
5 x 8 x 10kg

Lat pull down
4 x 12 x 55kg

Russian twists
3 x 20 x 5kg

Bridges
3 x 10

GapMinder · 18-10-2018 7:56pm

C25K
Run 6

5 Min Walk

6 x
run 1.5min
walk 2 min

5 min walk
3.28km

GapMinder · 22-10-2018 8:02pm

Walk 4.19km 43min

bassy · 22-10-2018 8:04pm

whats your weight now?

GapMinder · 22-10-2018 8:08pm

123/124kg

GapMinder · 23-10-2018 8:03pm

Bike 20 min

Deadlift
6 x 60kg
5 x 8 x 82.5kg

Barbell Row
5 x 8 x 40kg

Rope Press Downs
4 x 12 x 30kg

Face Pulls
4 x 12 x 30kg

Cable Bar Press Down
4 x 12 x 40kg

Leg extensions
4 x 12 x 35kg

GapMinder · 24-10-2018 8:06pm

Bike 20mins

Squat
6 x 25kg
4 x 50kg
5 x 6 x 55kg

Front Squat
5 x 6 x 20kg - crossed arms for 4 of these

Leg Press
4 x 12 x 110kg

Calf Raises
4 x 12 x 60kg

italodisco · 24-10-2018 8:08pm

Best advice I can give, if you want to get strong is to do your cardio at the end not at the start. You won't operate at full strength if you start depleting your glycogen stores before you lift.

Fat to Strong

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