The Gym

[Deleted]

Aug 28, 2016 11:44:37 GMT Tatty said:

Aug 17, 2016 20:51:09 GMT @ausred88 said:

I'd give supplements a miss altogether

Ehhhhhhhhhhhhhhhhhhhhhhh!

Not the best advice. Supplements can do wonders for achieving goals. A lot has to do with what your goals are, and what you're doing to reach those goals. Personally, I use glucosamine and cod liver oil to aid recovery, plus I chug a load of BCAA's because I'm cutting my meat intake down, so adding BCAA's to my supplementation regimen helps knit all my 'pulse proteins' together to make a full chain on the days I have veggie meal. Creatine is also great for aiding recovery. Of course, you can avoid supps, but you need to be 1000000% on your diet, sleep and stress management for maximum recovery. And unless it's your job to be in peak physical shape, no one's got time/willpower for that.

So, I would say, depending on goals/lifestyle:

BCAA's. Just add the powder to your water and essentially use it like a squash.
Protein Shake. Especially if you're as busy as you say, because a good protein source straight after a heavy lifting session is good.
Cod liver oil. I swear by this. It's done wonders for my joints over the last few years.
Creatine, if like me, your recovery is turd.

Otherwise, you get most everything else you need from eating 'properly'.

Of course though, do whatever works for you. The above is what works for me, and I've lost 7 stone (Roughly 105lbs) in 4 years.

Creatine isn't for recovery, it helps the body produce energy so you can train harder and longer.

[Tatty]

You're right, I use them post-workout though, rather than pre, coz it helps me more that way.

[Bestie]

I upped my sprint distances by about 10 meters this evening. Feel knackered but awesome.

[Deleted]

Aug 28, 2016 17:21:20 GMT Tatty said:

You're right, I use them post-workout though, rather than pre, coz it helps me more that way.

if it works, it works


I used to use Gold standary Whey as my pre-workout and drink at lunch time with dinner www.onacademy.co.uk/gold-standard-100-whey-1-0e095e054ee94774d6a496099eb1cf6a
and this stuff post workout www.onacademy.co.uk/gold-standard-100-casein-1-3a029f04d76d32e79367c4b3255dda4d


really do miss the gym days now

[Bestie]

PROGRESS REPORT: I have just finished my third week of sprinting. Six sprints a night, six nights out of seven, bar night one. It was an absolute death the first week as recovery was slow. Was aching and limping all over the show. However, that really eased of sometime during week two.

Made a genuine effort to eat good stuff and avoid bad though haven't been starving myself. Haven't been outright avoiding foods that I like either, just trying to be sensible about it. Standard cheat day idea. Separately to the sprinting but certainly helps too I do 50 press ups every morning. Finally installed my chinning bar on that has been sitting unused for literally years between moves and punch out five pull ups of different variations every few times I'm in and out of my bedroom. So far I've shorn an inch off my waistline, feel fantastic, and can really, genuinely see the effects. Tensing my abs completely flattens my belly. My skin is better too, somehow.

COME ON!

[Bestie]

redcase - Apologies dude. Work was busy this afternoon and I was having dinner with me mum afterwards. Just in from this evening's session. This weather is warm! Sweat is streaming out of me FFS.

Right, sprint schedule. I started basically because I had that big fuck off blister on me foot, hadn't played football all summer anyway, and had developed what to me felt like an appalling potbelly. Anyone who knows me would scoff at that but I could 'feel' it, if you know what I mean. Distance running isn't for me - it's monotonous and results are too slow for my liking. So I went looking for something to slim down quickly. Told myself I would start going for sprints but put it off a few nights then Monday, four weeks ago now, I was about to go to bed when I really felt sluggish and unfit so I threw the head up and went out to the road. I live one street and a railway line parallel to an industrial hub road in Belfast: MOT Centre, Car parts, building materials type thing. So there's a long stretch of road over there that is quiet, has plenty of signs/street lamps to use as markers and is close to home. If you're picking somewhere to do your sprints, try to get somewhere like that. Otherwise, if you have a stretch of road without possible markers, use chalk. I've found it's important to pick your perfect 'sprint road' and stick to it as much as possible. T-Vital was going on nearby a couple of weeks ago and coaches were parked up either side of where I usually sprint so I ended up doing my sprints up the middle of them. Also, I have lost all sense of shyness about just getting on with my sprinting while there are other people about, maybe having a bit of a stare.

That's the background out of the way! The good stuff: I sprint six times a week, one rest day. No excuses, no exceptions. If you can't sprint one night for an event, that's your night off. As I mentioned up there ^^, I also do 30 regular width press ups and 20 hands together press ups every morning plus sets of 5 random variation chin ups throughout the week.

Week 1: (36 inch waist) I had intended to start at 100 meters and base everything from that, but actually without meaning to began at about 90m simply because I didn't take big enough strides when measuring the first time. It has worked out really well though as it acted as an intro to sprinting I was able to build from. Gave a natural distance progression after week 2. Night one, as I mentioned in here a few pages ago, I hadn't got an order set in my head and simply had to give up after three sprints. Threw up on the way home. (Another tip - pick somewhere and sprint to failure your first night. Every time you sprint there again and pass where you threw up on the way home it is an amazing feeling.)

Night 1: 100m, 100m, 80m - Sick. Felt pretty good to have started though.

Proper schedule
Night 2, really start of Week 1: Your breaks are the time it takes to walk back to the starting point and reset for the next sprint.
90m, 70m, 70m, 50m, 70m, 90m
Night 4 & 5:
90m, 70m, 70m, 60m, 70m, 90m
Missed Friday

My legs were screaming at me all day every day during week one. Calves, left especially, hamstrings, right groin in particular. Friend of mine saw me as I walked her out from my office to her lift and commented it was really obvious I was wrecked.

I now take a 500ml fresh bottle of chilled still water with me every night. Same routine, every time I go out, if not exactly the same time.

- Trackies and jumper over t-shirt and shorts
- Two minute jog to 'sprint lane' inc. quick run up railway bridge stairs
- Groin/hip flexor exercise (look it up on Youtube, easier than me describing it), ten each side
- Walk out your distance from finishing marker and pick a starting marker. Mine was the end of double yellows, now it's a grate
- Trackies off, jumper off, water bottle on top
- Calf stretches, 20 secs each calf
- Hammy stretches, trying to touch the road from the curb, 10 secs x2
- 20 secs groin stretch, squat down, heels together
- 20 arse kicks

Week 2:
90m, 75m, 75m - Three swallows of water, 60m - Three swallows of water, 75m - Three swallows of water, 90m
Missed Thursday

Week 3: I realised I hadn't taken big enough strides and was looking to add a progression anyway.
100m, 80m, 80m - water, 70m - water, 80m - water, 100m
Missed Sunday, enjoyed getting six nights in a row as part of one block. Felt like a small bonus.

Week 4 (35 inch waist):
100m, 80m, 80m - water, 70/75m - water, 80m - water, 100m
Going to miss Friday as flying to Manchester. Playing football tomorrow so going to have to figure that one out. Might just go out after football.

That's my first four weeks. As said in my update above, I feel as incredible as I ever have. Would recommend sprints to anyone wanting to reshape their physique. The six a night might seem a bit odd, for example I initially thought five felt more symmetrical. However, I have quickly realised the six a night is genius. If you go hard at the first three, you only have a short sprint plus a drink before you're into your last couple of sprints. It has really helped me mentally when I've been feeling knackered after the first three. The other thing I've begun doing is trying to compete with myself to get out and back home quicker each night. Other little, potentially dopey things, like having a return marker that you have to touch after every walk back. For example, I fist bump the same lamppost.

What else ...
Always keep moving once you have started your six. At the finish line of every sprint jog to an almost stop but get turned around and walking back without actually stopping.
Analyse your last sprint on the walk back ('Did I push that as hard as I possibly could?') but once you're back on the starting spot nothing but positivity.
Arms at 90 degree angles and as parallel to your body as possible. Waist to ear, waist to ear. Helps keep your knees at 90 degrees as much as possible.
Practice doing stuff on the balls of your feet.
Lean into the sprint at the starting line but straighten up as quickly as possible. Leaning forward while running is less effective as gravity is effectively giving you a boost!
Enjoy the nights when there is a bit of wind to your back, you feel so fast.
Battle hard through the nights when the wind is in your face and you feel like you're running in slow motion. It isn't about setting record times.
Have absolutely zero shame in celebrating with Rocky Balboa abandon when you finish a particularly tough night's sprints.
Unless you have a serious injury, a bit of muscle ache is not an excuse. Get out and fucking sprint!
Only real change I have made to my diet is vastly reducing the amount of pasta I eat. Lots of egg dishes, fish, turkey instead of chicken. Lean steak/mince/beef. Upped the veg, and I'm getting through so much more fruit. Try blueberries stuffed in raspberries. Toast with peanut butter instead of regular butter is a great filler without loads of fat in it.
Get some Tiger Balm Red for aching muscles (http://www.boots.com/en/Tiger-Balm-Red-Ointment-19-g_1956/). It's an actual miracle cure. Not related to sprinting but a couple of years ago I really tweaked my left shoulder moving a mattress down some stairs for my grandparents, later put plenty of balm on it and was back doing press ups within a few minutes. During week one/two when my legs were screaming at us I put Tiger Balm on immediately before warming up and sprinting. Accidental genius, it works a charm.

Original 'inspiration' website:
www.t-nation.com/training/6-week-sprinting-solution

I have not done any of his suggested extra work outs at the bottom of his sprinting routines beyond my press ups/chin ups.

Couple of videos I liked when I was looking for form tips:


Hope this helps/advises/inspires!

[Deleted]

Sept 3, 2016 9:32:08 GMT Bestie said:

PROGRESS REPORT: I have just finished my third week of sprinting. Six sprints a night, six nights out of seven, bar night one. It was an absolute death the first week as recovery was slow. Was aching and limping all over the show. However, that really eased of sometime during week two.

Made a genuine effort to eat good stuff and avoid bad though haven't been starving myself. Haven't been outright avoiding foods that I like either, just trying to be sensible about it. Standard cheat day idea. Separately to the sprinting but certainly helps too I do 50 press ups every morning. Finally installed my chinning bar on that has been sitting unused for literally years between moves and punch out five pull ups of different variations every few times I'm in and out of my bedroom. So far I've shorn an inch off my waistline, feel fantastic, and can really, genuinely see the effects. Tensing my abs completely flattens my belly. My skin is better too, somehow.

COME ON!

I'd really like one but I'm worried I'd have to replace my door frames as this flat has basically been thrown up

[Deleted]

Now that i have removed the walls around the veranda outside I have a chin up bar. I'm up to 7 which is rediculous as I used to do 10 without trying.

[Bestie]

Sept 7, 2016 22:29:38 GMT Carbon said:

Sept 3, 2016 9:32:08 GMT Bestie said:

PROGRESS REPORT: I have just finished my third week of sprinting. Six sprints a night, six nights out of seven, bar night one. It was an absolute death the first week as recovery was slow. Was aching and limping all over the show. However, that really eased of sometime during week two.

Made a genuine effort to eat good stuff and avoid bad though haven't been starving myself. Haven't been outright avoiding foods that I like either, just trying to be sensible about it. Standard cheat day idea. Separately to the sprinting but certainly helps too I do 50 press ups every morning. Finally installed my chinning bar on that has been sitting unused for literally years between moves and punch out five pull ups of different variations every few times I'm in and out of my bedroom. So far I've shorn an inch off my waistline, feel fantastic, and can really, genuinely see the effects. Tensing my abs completely flattens my belly. My skin is better too, somehow.

COME ON!

I'd really like one but I'm worried I'd have to replace my door frames as this flat has basically been thrown up

Can't know until you try ...

[Deleted]

Sept 7, 2016 23:34:24 GMT Bestie said:

Sept 7, 2016 22:29:38 GMT Carbon said:

I'd really like one but I'm worried I'd have to replace my door frames as this flat has basically been thrown up

Can't know until you try ...

true

[redcase]

Sept 7, 2016 21:27:21 GMT Bestie said:

redcase - Apologies dude. Work was busy this afternoon and I was having dinner with me mum afterwards. Just in from this evening's session. This weather is warm! Sweat is streaming out of me FFS.

Right, sprint schedule. I started basically because I had that big fuck off blister on me foot, hadn't played football all summer anyway, and had developed what to me felt like an appalling potbelly. Anyone who knows me would scoff at that but I could 'feel' it, if you know what I mean. Distance running isn't for me - it's monotonous and results are too slow for my liking. So I went looking for something to slim down quickly. Told myself I would start going for sprints but put it off a few nights then Monday, four weeks ago now, I was about to go to bed when I really felt sluggish and unfit so I threw the head up and went out to the road. I live one street and a railway line parallel to an industrial hub road in Belfast: MOT Centre, Car parts, building materials type thing. So there's a long stretch of road over there that is quiet, has plenty of signs/street lamps to use as markers and is close to home. If you're picking somewhere to do your sprints, try to get somewhere like that. Otherwise, if you have a stretch of road without possible markers, use chalk. I've found it's important to pick your perfect 'sprint road' and stick to it as much as possible. T-Vital was going on nearby a couple of weeks ago and coaches were parked up either side of where I usually sprint so I ended up doing my sprints up the middle of them. Also, I have lost all sense of shyness about just getting on with my sprinting while there are other people about, maybe having a bit of a stare.

That's the background out of the way! The good stuff: I sprint six times a week, one rest day. No excuses, no exceptions. If you can't sprint one night for an event, that's your night off. As I mentioned up there ^^, I also do 30 regular width press ups and 20 hands together press ups every morning plus sets of 5 random variation chin ups throughout the week.

Week 1: (36 inch waist) I had intended to start at 100 meters and base everything from that, but actually without meaning to began at about 90m simply because I didn't take big enough strides when measuring the first time. It has worked out really well though as it acted as an intro to sprinting I was able to build from. Gave a natural distance progression after week 2. Night one, as I mentioned in here a few pages ago, I hadn't got an order set in my head and simply had to give up after three sprints. Threw up on the way home. (Another tip - pick somewhere and sprint to failure your first night. Every time you sprint there again and pass where you threw up on the way home it is an amazing feeling.)

Night 1: 100m, 100m, 80m - Sick. Felt pretty good to have started though.

Proper schedule
Night 2, really start of Week 1: Your breaks are the time it takes to walk back to the starting point and reset for the next sprint.
90m, 70m, 70m, 50m, 70m, 90m
Night 4 & 5:
90m, 70m, 70m, 60m, 70m, 90m
Missed Friday

My legs were screaming at me all day every day during week one. Calves, left especially, hamstrings, right groin in particular. Friend of mine saw me as I walked her out from my office to her lift and commented it was really obvious I was wrecked.

I now take a 500ml fresh bottle of chilled still water with me every night. Same routine, every time I go out, if not exactly the same time.

- Trackies and jumper over t-shirt and shorts
- Two minute jog to 'sprint lane' inc. quick run up railway bridge stairs
- Groin/hip flexor exercise (look it up on Youtube, easier than me describing it), ten each side
- Walk out your distance from finishing marker and pick a starting marker. Mine was the end of double yellows, now it's a grate
- Trackies off, jumper off, water bottle on top
- Calf stretches, 20 secs each calf
- Hammy stretches, trying to touch the road from the curb, 10 secs x2
- 20 secs groin stretch, squat down, heels together
- 20 arse kicks

Week 2:
90m, 75m, 75m - Three swallows of water, 60m - Three swallows of water, 75m - Three swallows of water, 90m
Missed Thursday

Week 3: I realised I hadn't taken big enough strides and was looking to add a progression anyway.
100m, 80m, 80m - water, 70m - water, 80m - water, 100m
Missed Sunday, enjoyed getting six nights in a row as part of one block. Felt like a small bonus.

Week 4 (35 inch waist):
100m, 80m, 80m - water, 70/75m - water, 80m - water, 100m
Going to miss Friday as flying to Manchester. Playing football tomorrow so going to have to figure that one out. Might just go out after football.

That's my first four weeks. As said in my update above, I feel as incredible as I ever have. Would recommend sprints to anyone wanting to reshape their physique. The six a night might seem a bit odd, for example I initially thought five felt more symmetrical. However, I have quickly realised the six a night is genius. If you go hard at the first three, you only have a short sprint plus a drink before you're into your last couple of sprints. It has really helped me mentally when I've been feeling knackered after the first three. The other thing I've begun doing is trying to compete with myself to get out and back home quicker each night. Other little, potentially dopey things, like having a return marker that you have to touch after every walk back. For example, I fist bump the same lamppost.

What else ...
Always keep moving once you have started your six. At the finish line of every sprint jog to an almost stop but get turned around and walking back without actually stopping.
Analyse your last sprint on the walk back ('Did I push that as hard as I possibly could?') but once you're back on the starting spot nothing but positivity.
Arms at 90 degree angles and as parallel to your body as possible. Waist to ear, waist to ear. Helps keep your knees at 90 degrees as much as possible.
Practice doing stuff on the balls of your feet.
Lean into the sprint at the starting line but straighten up as quickly as possible. Leaning forward while running is less effective as gravity is effectively giving you a boost!
Enjoy the nights when there is a bit of wind to your back, you feel so fast.
Battle hard through the nights when the wind is in your face and you feel like you're running in slow motion. It isn't about setting record times.
Have absolutely zero shame in celebrating with Rocky Balboa abandon when you finish a particularly tough night's sprints.
Unless you have a serious injury, a bit of muscle ache is not an excuse. Get out and fucking sprint!
Only real change I have made to my diet is vastly reducing the amount of pasta I eat. Lots of egg dishes, fish, turkey instead of chicken. Lean steak/mince/beef. Upped the veg, and I'm getting through so much more fruit. Try blueberries stuffed in raspberries. Toast with peanut butter instead of regular butter is a great filler without loads of fat in it.
Get some Tiger Balm Red for aching muscles (http://www.boots.com/en/Tiger-Balm-Red-Ointment-19-g_1956/). It's an actual miracle cure. Not related to sprinting but a couple of years ago I really tweaked my left shoulder moving a mattress down some stairs for my grandparents, later put plenty of balm on it and was back doing press ups within a few minutes. During week one/two when my legs were screaming at us I put Tiger Balm on immediately before warming up and sprinting. Accidental genius, it works a charm.

Original 'inspiration' website:
www.t-nation.com/training/6-week-sprinting-solution

I have not done any of his suggested extra work outs at the bottom of his sprinting routines beyond my press ups/chin ups.

Couple of videos I liked when I was looking for form tips:


Hope this helps/advises/inspires!

Dude. Thank you so much for taking the time out to type all this. Really appreciate that mate, blown away. I'm going to use this . Will try and work out a place and a time slot for me to work this in my day. Seems intense and interesting. I hate running on the treadmill for the same reasons as you. This seems more goal oriented though.

Cheers !!

[Bestie]

'Very welcome pal, happy to! Keep us updated with how you're getting on. I'm planning to keep sticking progress updates in here too.

[redcase]

Sept 8, 2016 8:47:48 GMT Bestie said:

'Very welcome pal, happy to! Keep us updated with how you're getting on. I'm planning to keep sticking progress updates in here too.

Excellent analysis on the tiger balm.

The stuff is godsend. I use it all the fucking time. Nothing compares to it as a muscle healer.

[Kojak]

Think I've mentioned on here before that I'm big into yoga. Been full of cold all week, but still managed to motivate myself to do work outs every day. Tonight however, I'd very much reached the point of "fuck it, you're ill, skip it for today, it won't make a difference". Then I happened to come into this thread and read Bestie's mammoth sprinting post above. It made me feel lazy and thus motivated me sufficiently to get out of my tomb and get a workout done! So I guess it's a good thing having this thread here to keep people going. Granted I was sick at the end of the workout, but I felt miles fucking better for it.

[Tatty]

Weighed myself last night. 112KG. Down 5kg from last time. Not a clue how that's happened. Was a good confidence boost for the start of the week/winter, though.