The SwordsMaster 6 week fitness challenge (as advertised in Get fit with SM!)

[SwordsMaster]

This is helping me get back on the horse so to speak.

I'm not changing anything for the thread but I've been at this so long its just a matter of listening to my body

Well, I'm glad. Any comments on the routine above? I would love to have KBs for my complex imbalance exercises, but no such joy at the local gym...

[tibilicus]

Wont be posting much for a while because I'm having 2 weeks off. Will still check in to offer advice to others though. As for today, Diet was pretty much the same as the previous two postings but I went for a 6k run. Legs felt tired but It didn't go too badly.

Cannot really offer comment on your routine SwordsMaster, it's completely different from the sort of routines I'm used too. I do 5 day body part specific split and tend to take longer breaks and lift heavier weight. The above isn't really my ballgame I'm afraid.

[SwordsMaster]

Apologies for the delay:

Here is Wed 14th:




Workout: (weight in kg)


20x Leg press (97)
20x Quad extension (63)
20x Squat (70)

2 min break

15x Leg curl (63)
3x 15x Calf raises (30 sec rest between sets/superset with following exercises) (88)
10x Behind neck lat pulldown (84)
10x Row (70)
10x Behind neck lat pulldown (70)

2 min break

10x Lateral raise (12)
10x BB Behind-neck press (15+15)

2min break

12x Bicep curl (8+8)
12x Chin-up (x10 reps...)

2 min break

22x tricep extension (65)
22x Dips

Thursday 15th:

[Centurion1]

Don't have too much.

6 mile run
Deadlift went for a max got 300
Sprinter Squats 3x15 (225)
leg presses 4x10 (100)
Squats 3x10 (185-225)
some wrist exercises
planks and sit ups

i dont really watch what i eat its too expensive in the city and the school food is so terrible i try not to think of what im eating.

protein supplement i need to buy more just your normal whey powder and my fat burner oxyelite as well.

weight wise i am sitting at 180 doing two workouts a day one for ROTC and one on my own with more weights and sprinting.

[SwordsMaster]

After a workout on friday almost identical to the one on wednesday, and eating like a pig for the weekend, SM stands at 94kg as opposed to last week's 87. Don't know if it's good stuff or the south african red and belgian waffles...

Another lifting session today - I guess we'll find out.

[Rhyfelwyr]

You gained about 16lbs in one week?!

[SwordsMaster]

Well, about 9 days. And yes. 250+ grams of protein per day, and 3 workouts a week. Hopefully it is muscle, although I have also been overindulging a little on the fat-carb side. I can't help it, I like pasta.

[Strike For The South]

Well, I'm glad. Any comments on the routine above? I would love to have KBs for my complex imbalance exercises, but no such joy at the local gym...

Allot of volume lol, but I seem to remember you being partial to that anyway. I like the idea of ramping up complexity, those supersets look like killers!

As far as KBs go, I love them right after I do heavy squats, cleans, or presses. KBs squats right after youve done 85% a few times really hit the spot. I have also used them, in a pinch for farmers walks but I wouldn't go so far to make them a staple of my complex movements. Not saying that isnt entierly possible though, Im sure the results will be good