The Workout and Fitness Thread

Month 1 17/17
Month 2 19/16


Month 3
Week 1 2/2 (sick week)
Week 2 4/4 + shoulder workshop
Week 3 5/4
Week 4 5/4
Week 5 3/4 + 1/1(run)

Another one down.

I must say getting up earlier is become much easier. Using a sleep tracker is interesting as I can see by my movement I am already waking up before my alarm.

1680067756690.png

1680067793082.png
 
InvisibleJim said:
Is that 30 strict pull-ups in one shot? If you're doing that with good technique, your pull-ups don't need much improvement and you should probably start looking into more advanced variations.
Click to expand...
na i wish. 6 sets of 5. next progression is to 5 sets of 6 or 6 sets of 5 in under 10min.
 
InvisibleJim said:
Apart from your tennis, how much time do you have available to train on the remaining days? Realistically.

Do you typically manage to hit the gym 2 or 3 days in addition to the tennis?
Click to expand...
I mean it really depends. I would like to keep it to a max 90min for a day. Ideally <60min weekdays after work.

I usually do 5 work outs a week. Tennis is 2 of these.

If I am fatigued, then I throw in the jogging, mobility etc. and try to avoid having the training hinder the tennis.
 
ronz91 said:
na i wish. 6 sets of 5. next progression is to 5 sets of 6 or 6 sets of 5 in under 10min.
Click to expand...
Ladders are great way to progress with this. Start with a rep or two below your max (so probably for you 7 or 8 maybe?) then drop a rep each set until you get down to one. A couple of minutes rest between each set.

I used to do this as a micro workout each morning (or it might have been every other morning, I'm getting forgetful, in my old age!) and added one rep to the total each time. You'll build up your volume and pull up strength in no time like this.
 
ronz91 said:
I mean it really depends. I would like to keep it to a max 90min for a day. Ideally <60min weekdays after work.

I usually do 5 work outs a week. Tennis is 2 of these.

If I am fatigued, then I throw in the jogging, mobility etc. and try to avoid having the training hinder the tennis.
Click to expand...
So how about this:

Tuesday/Wednesday, your tennis practice will cover your cardio I imagine
Monday, Wednesday/Friday (or Saturday) 1 hour Gym Session with strength and/or conditioning/power/plyometrics for athelticism
15 minutes per day mobility either morning/evening or on the end of your workout
You then have one day rest and another day where you can do an optional wildcard workout
Lower intensity deload week every 4 or 5 weeks and rest week every 3 months or so

For the 3 Gym sessions you want to make some serious progress on your strength and lifts but you also want to do some conditioning and promote your athleticism for your tennis so you've got some options on how you might split these.
  • You could dedicate Monday and Tuesday entirely to your lifting and then do dedicated circuit training/cross training on the third day
  • You could do a shorter strength workout on all 3 days (say 30-35 minutes) and have a 10 to 15 minute finisher where you do the conditioning and performance stuff.
  • For your lifting you can do full body every day, upper/lower split or push/pull/legs depending on what works best with what you choose above above
For the conditioning exercises I'm thinking about your normal kind of Bootcamp type stuff - climbers, burpees, sprints, spidermans, agility work but also power exercises like KB swings, ball slams and plyometrics like jumping lunges, plyo pushups, drop pushups, box jumps and variations of stepping of a box and performing a jump on landing. Exercises with some rotation like KB Woodchops or throwing a wall ball against the wall with a forehand or backhand type motion I think will be good for the tennis.

Let me know what you think. Adjust the above as suits you but I think something along these lines covers the bases you've described in the time you have available. Easy to say of course as you mentioned before!
 
Anybody knows of an iOS app to track gym /weight workouts, detailing exercise, sets, reps etc? Preferably with an interface to Strava. I know the Strava interface might be a push as Strava does not actually cater for weight training, so just a nice to have

Something like this:
Z86mFJUFCc_HSpEh0Ve2957A37ZmgJ1ffBD8p3wExes-2048x1174.jpg
 
Last edited:
Month 1 17/17
Month 2 19/16

Month 3
Week 1 2/2 (sick week)
Week 2 4/4 + shoulder workshop
Week 3 5/4
Week 4 5/4
Week 5 4/4 + 1/1(run)

Thats officially month 3 done, I think im gonna try hit the conditioning day tomorrow then I want to add up all my stats run weight loss check etc. When I last checked yesterday even though not accurate but a guide it showed I burnt 38 000 CALORIES in the last three months based on these these workouts above.

Man I can kick myself for not starting weights/cross training sooner. Never felt better in my life.

Keep it up all!


1680155971691.png
 
InvisibleJim said:
So how about this:
Click to expand...
wow thanks for taking the time

The tricky thing is how to make the weight training not affect the tennis. Only thing coming to mind is to underload. My CNS gets burnt out easily with compound lifts and/or weight.

So I am thinking of starting as minimally as poss. (I have already been doing stuff but its been scattershot)

So for eg:
Mon - Rest
Tue - Tennis
Wed - Pull-ups; Dips
Thur - Tennis
Fri - Rest
Sat - Deadlift; Row; Bench
Sun - Squat; Shoulder Press

I am putting the bigger stuff on the weekend coz I dont have work. I also would like to put the Wed workout on a Fri but then thats 4 days in a row Thur-Sun.

What critiques would you give for a plan like this?
 
ronz91 said:
wow thanks for taking the time

The tricky thing is how to make the weight training not affect the tennis. Only thing coming to mind is to underload. My CNS gets burnt out easily with compound lifts and/or weight.

So I am thinking of starting as minimally as poss. (I have already been doing stuff but its been scattershot)

So for eg:
Mon - Rest
Tue - Tennis
Wed - Pull-ups; Dips
Thur - Tennis
Fri - Rest
Sat - Deadlift; Row; Bench
Sun - Squat; Shoulder Press

I am putting the bigger stuff on the weekend coz I dont have work. I also would like to put the Wed workout on a Fri but then thats 4 days in a row Thur-Sun.

What critiques would you give for a plan like this?
Click to expand...
I wonder if it would be better to do lower body Saturday and upper body Sunday otherwise potentially everything is going to be fatigued on the Sunday. It depends though - if you are going to focus on shoring up a foundation of muscular endurance and hypertrophy for the first few weeks then it might be OK as you have it for that phase. Then you go to the lower/upper split as you up the weight and drop the reps to focus on strength.

I'm not sure what would give you the best bang for your buck on the Wednesday without affecting your tennis practice on Thursday - Pulling exercises that day then legs Saturday and pushing exercises Sunday maybe?

I don't think exercising on four days in a row is necessarily a problem so long as you have a different focus on consequent days. So if you did full body strength on Friday, Saturday and Sunday you would get progressively more fatigued in all areas each day which I think would be less effective and would increase your risk of overtraining or injury.
 
Month 1 17/17
Month 2 19/16

Month 3
Week 1 2/2 (sick week)
Week 2 4/4 + shoulder workshop
Week 3 5/4
Week 4 5/4
Week 5 5/4 + 1/1(run)

1680240582787.png


Thats that!

3 Months flew by quite fast looking forward to next week off (with hikes). Even the conditioning sessions ("crossfit") are getting easier.

Will post 3 month stats weigh loss etc later.

1680240524315.png
1680240543632.png

1680240485378.png
 
So there is this thinking that 90 days is what it takes to see some really significant results.

So what have I been up to the last three months. Here are my workout sessions for the last three months. Where there is a higher numerator than denominator optional conditioning days were added to my workouts. Note I have not touched diet. As said before I come from a running/cardio background never touching any weights. Last three months have been full body weight/cross training sessions.

Month 1 17/17
Month 2 19/16
Month 3 21/18

How much time was spent over the last three months? 60h52m
How many calories were burnt during these sessions? 39 500 (Calories not KJ)

Weight loss:

Starting weight (Jan): 108.2Kg
End Jan: 104.3 Kg
End Feb: 101.8 Kg
End March: 98.9 Kg

Total weight loss since Jan: 9.3kg

Belt loops: 3 down

Taking next week off in the Cape with 2-3 hikes planned.

Till next month!

 
Finally back from injury. Went for a run yesterday and yeah, VO2 dropped to 44.

Anyway, it’s bulking season. Gonna be hitting the weights and food hard. Running will be scaled back a bit until about August.

Let’s do this!
 
You must log in or register to reply here.
Back
Top
Sign up to the MyBroadband newsletter
X