FITNESS & GYM

[TheDaBoss]

Guess ill tell my part...

After doing hsc and started work life, finally managed to nail down a workout routinr at the gym.... and made it part of my weekly routine..was quite happy with progress going up and down each week...until a colleague recommended i try a calorie deficent diet...

Been at the diet for a few weeks now and throughly enjoying it and the results its jelped bring...
Taking everything slow not rushing to lose crazy amounts ... happy with the pace im at atm

What's your goals and current weight ?

I can 40 pull ups in a row. ?


What do you think about this Demps, seeing we’re all individuals and we all react differently. I’ve lifted all my life and I’m now nearly 62. At about 55, I found intense training was just too much. I couldn’t recover. Because I loved it, it took me a while to snap out of it and start backing off. Now I do 5 sets of elevated pushups x 20 reps, 5 sets rows on those cable things at different angles x 20 reps, jumping single leg lunges x 20. Twice a week. I occasionally throw in some lateral raises, dead lifts, hyperextensions and ab things. I wish I had done this my whole life. I personally feel this is much better than benching, squatting and rowing heavy weights. 20 - 30 reps feels fantastic and not going to failure. DaBoss, can you try this, as a young fella. BTW, I weigh 95 kg and can complete 15 fair dinkum chins. Not bad for an old .....

Howdy mate

Yep looking to switch up my routine into werk a and b blocks...with week a being my usual routine of targeted body parts with weights and cardio as warmup

But week b is going to be majorly cardio


Like I said, I’m 62 and still learning. I’m thinking ( with the benefit of hindsight ) if I could start over as a 20 year old, I would Do exactly this. lift heavy compound movements on Monday, not quite to failure and still at least 10-15 reps. 3 sets of bench, squats, rows and deadlifts, out of the gym in 40 minutes, Burpees and Varied position cable rows on Wednesday with some jumping lunges. Lots of them. Fridays, hit the heavy bag for at least 5 rounds and do some jump squats in between. When working the bag, move laterally and work side to side from the hips. You can take that as a base and build from there as you see fit and improve but the only thing you need to add to that routine is some running. Just run every chance you get, when you park your car a long way from where you are going, run to where you are going. Just run everywhere. If it’s in your mind to just run everywhere, you develop a sense of fit for everything, you just want to use your body to go. You just become active.

Yea currently doing 4-5 days a week, enjoying iy fully

 

[Demps]

Guess ill tell my part...

After doing hsc and started work life, finally managed to nail down a workout routinr at the gym.... and made it part of my weekly routine..was quite happy with progress going up and down each week...until a colleague recommended i try a calorie deficent diet...

Been at the diet for a few weeks now and throughly enjoying it and the results its jelped bring...
Taking everything slow not rushing to lose crazy amounts ... happy with the pace im at atm

What's your goals and current weight ?

I can 40 pull ups in a row. ?


What do you think about this Demps, seeing we’re all individuals and we all react differently. I’ve lifted all my life and I’m now nearly 62. At about 55, I found intense training was just too much. I couldn’t recover. Because I loved it, it took me a while to snap out of it and start backing off. Now I do 5 sets of elevated pushups x 20 reps, 5 sets rows on those cable things at different angles x 20 reps, jumping single leg lunges x 20. Twice a week. I occasionally throw in some lateral raises, dead lifts, hyperextensions and ab things. I wish I had done this my whole life. I personally feel this is much better than benching, squatting and rowing heavy weights. 20 - 30 reps feels fantastic and not going to failure. DaBoss, can you try this, as a young fella. BTW, I weigh 95 kg and can complete 15 fair dinkum chins. Not bad for an old .....

Any movement is good movement.
I hope to lift long into my 50s, 60s, 70s, etc.
Obviously taking it easier on the weight and whatnot.
Don't need to lift heavy anyway.
Keep at it man.

Fat, unhealthy cannot do a chin up.

 

[Speed2burn]

Guess ill tell my part...

After doing hsc and started work life, finally managed to nail down a workout routinr at the gym.... and made it part of my weekly routine..was quite happy with progress going up and down each week...until a colleague recommended i try a calorie deficent diet...

Been at the diet for a few weeks now and throughly enjoying it and the results its jelped bring...
Taking everything slow not rushing to lose crazy amounts ... happy with the pace im at atm

What's your goals and current weight ?

I can 40 pull ups in a row. ?


What do you think about this Demps, seeing we’re all individuals and we all react differently. I’ve lifted all my life and I’m now nearly 62. At about 55, I found intense training was just too much. I couldn’t recover. Because I loved it, it took me a while to snap out of it and start backing off. Now I do 5 sets of elevated pushups x 20 reps, 5 sets rows on those cable things at different angles x 20 reps, jumping single leg lunges x 20. Twice a week. I occasionally throw in some lateral raises, dead lifts, hyperextensions and ab things. I wish I had done this my whole life. I personally feel this is much better than benching, squatting and rowing heavy weights. 20 - 30 reps feels fantastic and not going to failure. DaBoss, can you try this, as a young fella. BTW, I weigh 95 kg and can complete 15 fair dinkum chins. Not bad for an old .....

Yeah I’m the same as you now pretty much, I’ve switched up my routine a lot recently (been lifting for 6 years) but I’ve found my new functional / HIIT training one has given me the best results the past 6 months or so

Still incorporate my compounds in and around there but I don’t try and go crazy heavy, not looking to get super jacked like Ronnie Coleman just want an athletic physique lol

 

[tigerballs]

Guess ill tell my part...

After doing hsc and started work life, finally managed to nail down a workout routinr at the gym.... and made it part of my weekly routine..was quite happy with progress going up and down each week...until a colleague recommended i try a calorie deficent diet...

Been at the diet for a few weeks now and throughly enjoying it and the results its jelped bring...
Taking everything slow not rushing to lose crazy amounts ... happy with the pace im at atm

What's your goals and current weight ?

I can 40 pull ups in a row. ?


What do you think about this Demps, seeing we’re all individuals and we all react differently. I’ve lifted all my life and I’m now nearly 62. At about 55, I found intense training was just too much. I couldn’t recover. Because I loved it, it took me a while to snap out of it and start backing off. Now I do 5 sets of elevated pushups x 20 reps, 5 sets rows on those cable things at different angles x 20 reps, jumping single leg lunges x 20. Twice a week. I occasionally throw in some lateral raises, dead lifts, hyperextensions and ab things. I wish I had done this my whole life. I personally feel this is much better than benching, squatting and rowing heavy weights. 20 - 30 reps feels fantastic and not going to failure. DaBoss, can you try this, as a young fella. BTW, I weigh 95 kg and can complete 15 fair dinkum chins. Not bad for an old .....

Yeah I’m the same as you now pretty much, I’ve switched up my routine a lot recently (been lifting for 6 years) but I’ve found my new functional / HIIT training one has given me the best results the past 6 months or so

Still incorporate my compounds in and around there but I don’t try and go crazy heavy, not looking to get super jacked like Ronnie Coleman just want an athletic physique lol

Mate, I think once you get over the " I wanna be like Arnold " thing and set yourself realistic goals, you're well on your way. Like Demps says, any movement is good movement. Just gotta keep it up!

 

[Merlot]


Every day grind
👑⚘💪🏼


Every day grind
👑⚘💪🏼

do u eat that or lift it lol,movement at all ages is good

 

[Demps]


Every day grind
?⚘??


Every day grind
?⚘??

do u eat that or lift it lol,movement at all ages is good

Drink it brah lolllll

 

[Demps]


Every day grind
?⚘??

If you want cheaper supplements mate would recommend bulk nutrients.com

You can get 5kg of protein there for the price you’d pay for 3kg at some places. They sell a bunch of cool nutrition stuff, the only stuff I didn’t really like was their preworkout - thought it was pretty low quality tbh

That site doesn't even work mate...
Protein is pretty cheap anyway.
Most stores price match.

 

[Cultured_Bogan]


Every day grind
?⚘??


Every day grind
?⚘??

do u eat that or lift it lol,movement at all ages is good

Drink it brah lolllll

Be careful with that stuff, it can cause problems with people who have undiagnosed heart conditions, particularly arrhythmia.

 

[Demps]


Every day grind
?⚘??


Every day grind
?⚘??

do u eat that or lift it lol,movement at all ages is good

Drink it brah lolllll

Be careful with that stuff, it can cause problems with people who have undiagnosed heart conditions, particularly arrhythmia.

It's legitimate protein.. it's not a fat burner or pre workout.

Can't see it being a high risk, lol

 

[Speed2burn]


Every day grind
?⚘??

If you want cheaper supplements mate would recommend bulk nutrients.com

You can get 5kg of protein there for the price you’d pay for 3kg at some places. They sell a bunch of cool nutrition stuff, the only stuff I didn’t really like was their preworkout - thought it was pretty low quality tbh

That site doesn't even work mate...
Protein is pretty cheap anyway.
Most stores price match.

It does mate haha

All one word and sells a lot more stuff than just protein anyways

 

[Cultured_Bogan]


Every day grind
?⚘??


Every day grind
?⚘??

do u eat that or lift it lol,movement at all ages is good

Drink it brah lolllll

Be careful with that stuff, it can cause problems with people who have undiagnosed heart conditions, particularly arrhythmia.

It's legitimate protein.. it's not a fat burner or pre workout.

Can't see it being a high risk, lol

Yes, and whey powders have previously put people into hospital with tachycardia. I used to take it, and it set off arrhythmias. I didn't know until my cardiologist told me to get off the stuff.

 

[Zach]

Personal trainer and strength coach here with 10+ years in the industry.

Thought i'd add a couple of tips and replies.

Firstly, there has been absolutely zero evidence to suggest protein shakes have any detrimental effects for people with undiagnosed heart conditions, so that is just a totally false statement. Protein supplements are just that - protein supplements. All you are effectively doing is drinking a fast acting source of Protein that gets absorbed into the bloodstream quicker then if you were eating a chicken breast (for example), and thus gets absorbed and synthesized into the muscles at a rapid rate. Protein shakes amongst the older generation still seem to have this stigma that they are "bad"....no, they are just another economical food source. they have absolutely no effect on the correct rhythm of our hearts!

If you are going to buy protein, get WPI (whey protein isolate). It has less sugar, is often a cleaner filtrated protein, and in my experience leaves people with far less bloat and stomach/gastro-intestinal issues, as opposed to WPC (whey protein concentrate).
I used to like bulk nutrients and Venom protein, but in the last 12 months they have changed their flavour profile, so i now get mine from blackbeltprotein or even myprotein.com.au - all online, and around $35 per kg which is all you should be spending on quality protein.

As some of you are saying, and doing in the gym, continue to perform compound movements - Deadlifts, squats and bench press being the "king" exercises that should never leave anybody's exercise programming. Every other movement you do in the gym originates from these 3 movement patterns, and believe me, you will gain huge benefits as you get older by doing them.

Hiit/jumping lunges and burpees are IMO, some of the worst movements you can do as you age. Your ligaments and tendons do not respond well to impact movements. Ligaments and tendons respond incredibly well to slow controlled and "eccentric" movement patterns with load under tension i.e having a constant contraction of the muslce/body part. This is how they get stronger and more durable, as does your bone density.

I train out of Melbourne sports centres, so im fortunate enough to work and train with plenty of elite athletes, semi pro and also just regular joes like me and you guys. So if anyone has any other questions please feel free to reply to me ill do my best to answer.

 

[Demps]


Every day grind
?⚘??


Every day grind
?⚘??

do u eat that or lift it lol,movement at all ages is good

Drink it brah lolllll

Be careful with that stuff, it can cause problems with people who have undiagnosed heart conditions, particularly arrhythmia.

It's legitimate protein.. it's not a fat burner or pre workout.

Can't see it being a high risk, lol

Yes, and whey powders have previously put people into hospital with tachycardia. I used to take it, and it set off arrhythmias. I didn't know until my cardiologist told me to get off the stuff.

Interesting.
I'll be mindful.

Been taking it for ever, no issues.
Optimum Nutrition stuff is easy on the gut too.

 

[Demps]


Every day grind
?⚘??

If you want cheaper supplements mate would recommend bulk nutrients.com

You can get 5kg of protein there for the price you’d pay for 3kg at some places. They sell a bunch of cool nutrition stuff, the only stuff I didn’t really like was their preworkout - thought it was pretty low quality tbh

That site doesn't even work mate...
Protein is pretty cheap anyway.
Most stores price match.

It does mate haha

All one word and sells a lot more stuff than just protein anyways

Ah I got it...
Used this site before for other stuff.

Prefer the ON protein tho.

 

[Cultured_Bogan]


Every day grind
?⚘??


Every day grind
?⚘??

do u eat that or lift it lol,movement at all ages is good

Drink it brah lolllll

Be careful with that stuff, it can cause problems with people who have undiagnosed heart conditions, particularly arrhythmia.

It's legitimate protein.. it's not a fat burner or pre workout.

Can't see it being a high risk, lol

Yes, and whey powders have previously put people into hospital with tachycardia. I used to take it, and it set off arrhythmias. I didn't know until my cardiologist told me to get off the stuff.

Interesting.
I'll be mindful.

Been taking it for ever, no issues.
Optimum Nutrition stuff is easy on the gut too.

I'd imagine most people would be fine. HCM goes largely undiagnosed though and people most susceptible are the most active, so excess cardio and weights can bring people undone. Taking supplements on top of can bring it on.

Not trying to scare anyone, just saying be smart and don't go overboard.

 

[Demps]

Personal trainer and strength coach here with 10+ years in the industry.

Thought i'd add a couple of tips and replies.

Firstly, there has been absolutely zero evidence to suggest protein shakes have any detrimental effects for people with undiagnosed heart conditions, so that is just a totally false statement. Protein supplements are just that - protein supplements. All you are effectively doing is drinking a fast acting source of Protein that gets absorbed into the bloodstream quicker then if you were eating a chicken breast (for example), and thus gets absorbed and synthesized into the muscles at a rapid rate. Protein shakes amongst the older generation still seem to have this stigma that they are "bad"....no, they are just another economical food source. they have absolutely no effect on the correct rhythm of our hearts!

If you are going to buy protein, get WPI (whey protein isolate). It has less sugar, is often a cleaner filtrated protein, and in my experience leaves people with far less bloat and stomach/gastro-intestinal issues, as opposed to WPC (whey protein concentrate).
I used to like bulk nutrients and Venom protein, but in the last 12 months they have changed their flavour profile, so i now get mine from blackbeltprotein or even myprotein.com.au - all online, and around $35 per kg which is all you should be spending on quality protein.

As some of you are saying, and doing in the gym, continue to perform compound movements - Deadlifts, squats and bench press being the "king" exercises that should never leave anybody's exercise programming. Every other movement you do in the gym originates from these 3 movement patterns, and believe me, you will gain huge benefits as you get older by doing them.

Hiit/jumping lunges and burpees are IMO, some of the worst movements you can do as you age. Your ligaments and tendons do not respond well to impact movements. Ligaments and tendons respond incredibly well to slow controlled and "eccentric" movement patterns with load under tension i.e having a constant contraction of the muslce/body part. This is how they get stronger and more durable, as does your bone density.

I train out of Melbourne sports centres, so im fortunate enough to work and train with plenty of elite athletes, semi pro and also just regular joes like me and you guys. So if anyone has any other questions please feel free to reply to me ill do my best to answer.

Legend Man

Thanks so much for your contribution!!
I agree with everything you said.

 

[Cultured_Bogan]

Personal trainer and strength coach here with 10+ years in the industry.

Thought i'd add a couple of tips and replies.

Firstly, there has been absolutely zero evidence to suggest protein shakes have any detrimental effects for people with undiagnosed heart conditions, so that is just a totally false statement. Protein supplements are just that - protein supplements. All you are effectively doing is drinking a fast acting source of Protein that gets absorbed into the bloodstream quicker then if you were eating a chicken breast (for example), and thus gets absorbed and synthesized into the muscles at a rapid rate. Protein shakes amongst the older generation still seem to have this stigma that they are "bad"....no, they are just another economical food source. they have absolutely no effect on the correct rhythm of our hearts!

If you are going to buy protein, get WPI (whey protein isolate). It has less sugar, is often a cleaner filtrated protein, and in my experience leaves people with far less bloat and stomach/gastro-intestinal issues, as opposed to WPC (whey protein concentrate).
I used to like bulk nutrients and Venom protein, but in the last 12 months they have changed their flavour profile, so i now get mine from blackbeltprotein or even myprotein.com.au - all online, and around $35 per kg which is all you should be spending on quality protein.

As some of you are saying, and doing in the gym, continue to perform compound movements - Deadlifts, squats and bench press being the "king" exercises that should never leave anybody's exercise programming. Every other movement you do in the gym originates from these 3 movement patterns, and believe me, you will gain huge benefits as you get older by doing them.

Hiit/jumping lunges and burpees are IMO, some of the worst movements you can do as you age. Your ligaments and tendons do not respond well to impact movements. Ligaments and tendons respond incredibly well to slow controlled and "eccentric" movement patterns with load under tension i.e having a constant contraction of the muslce/body part. This is how they get stronger and more durable, as does your bone density.

I train out of Melbourne sports centres, so im fortunate enough to work and train with plenty of elite athletes, semi pro and also just regular joes like me and you guys. So if anyone has any other questions please feel free to reply to me ill do my best to answer.

That's fair enough. I'm taking advice from a cardiologist who is head of a cardiology diagnostic division at a major Sydney hospital, and he said it is only a risk for those with heart conditions and there's nothing to suggest that it causes problems with people whom have otherwise healthy hearts. Anecdotally, his advice correlates to my own issues. Severe arrhythmia subsided after I ceased consuming whey powder (and I wasn't consuming it in stupid amounts.) FTR, I have congenital heart disease.

 

[Demps]

Personal trainer and strength coach here with 10+ years in the industry.

Thought i'd add a couple of tips and replies.

Firstly, there has been absolutely zero evidence to suggest protein shakes have any detrimental effects for people with undiagnosed heart conditions, so that is just a totally false statement. Protein supplements are just that - protein supplements. All you are effectively doing is drinking a fast acting source of Protein that gets absorbed into the bloodstream quicker then if you were eating a chicken breast (for example), and thus gets absorbed and synthesized into the muscles at a rapid rate. Protein shakes amongst the older generation still seem to have this stigma that they are "bad"....no, they are just another economical food source. they have absolutely no effect on the correct rhythm of our hearts!

If you are going to buy protein, get WPI (whey protein isolate). It has less sugar, is often a cleaner filtrated protein, and in my experience leaves people with far less bloat and stomach/gastro-intestinal issues, as opposed to WPC (whey protein concentrate).
I used to like bulk nutrients and Venom protein, but in the last 12 months they have changed their flavour profile, so i now get mine from blackbeltprotein or even myprotein.com.au - all online, and around $35 per kg which is all you should be spending on quality protein.

As some of you are saying, and doing in the gym, continue to perform compound movements - Deadlifts, squats and bench press being the "king" exercises that should never leave anybody's exercise programming. Every other movement you do in the gym originates from these 3 movement patterns, and believe me, you will gain huge benefits as you get older by doing them.

Hiit/jumping lunges and burpees are IMO, some of the worst movements you can do as you age. Your ligaments and tendons do not respond well to impact movements. Ligaments and tendons respond incredibly well to slow controlled and "eccentric" movement patterns with load under tension i.e having a constant contraction of the muslce/body part. This is how they get stronger and more durable, as does your bone density.

I train out of Melbourne sports centres, so im fortunate enough to work and train with plenty of elite athletes, semi pro and also just regular joes like me and you guys. So if anyone has any other questions please feel free to reply to me ill do my best to answer.

That's fair enough. I'm taking advice from a cardiologist who is head of a cardiology diagnostic division at a major Sydney hospital, and he said it is only a risk for those with heart conditions and there's nothing to suggest that it causes problems with people whom have otherwise healthy hearts.

I don't really get it...
Did he tell u to stop eating red meat too?

It's just a protein source through a supplement Drink/shake.
Maybe he was thinking it's like a stim/pre workout/fat burner that are known to speed up your heart , etc...

Doctors always advise against supps cos I think they're old school and lean towards the nutrition side but sometimes you need the extra bump.

 

[Cultured_Bogan]

Personal trainer and strength coach here with 10+ years in the industry.

Thought i'd add a couple of tips and replies.

Firstly, there has been absolutely zero evidence to suggest protein shakes have any detrimental effects for people with undiagnosed heart conditions, so that is just a totally false statement. Protein supplements are just that - protein supplements. All you are effectively doing is drinking a fast acting source of Protein that gets absorbed into the bloodstream quicker then if you were eating a chicken breast (for example), and thus gets absorbed and synthesized into the muscles at a rapid rate. Protein shakes amongst the older generation still seem to have this stigma that they are "bad"....no, they are just another economical food source. they have absolutely no effect on the correct rhythm of our hearts!

If you are going to buy protein, get WPI (whey protein isolate). It has less sugar, is often a cleaner filtrated protein, and in my experience leaves people with far less bloat and stomach/gastro-intestinal issues, as opposed to WPC (whey protein concentrate).
I used to like bulk nutrients and Venom protein, but in the last 12 months they have changed their flavour profile, so i now get mine from blackbeltprotein or even myprotein.com.au - all online, and around $35 per kg which is all you should be spending on quality protein.

As some of you are saying, and doing in the gym, continue to perform compound movements - Deadlifts, squats and bench press being the "king" exercises that should never leave anybody's exercise programming. Every other movement you do in the gym originates from these 3 movement patterns, and believe me, you will gain huge benefits as you get older by doing them.

Hiit/jumping lunges and burpees are IMO, some of the worst movements you can do as you age. Your ligaments and tendons do not respond well to impact movements. Ligaments and tendons respond incredibly well to slow controlled and "eccentric" movement patterns with load under tension i.e having a constant contraction of the muslce/body part. This is how they get stronger and more durable, as does your bone density.

I train out of Melbourne sports centres, so im fortunate enough to work and train with plenty of elite athletes, semi pro and also just regular joes like me and you guys. So if anyone has any other questions please feel free to reply to me ill do my best to answer.

That's fair enough. I'm taking advice from a cardiologist who is head of a cardiology diagnostic division at a major Sydney hospital, and he said it is only a risk for those with heart conditions and there's nothing to suggest that it causes problems with people whom have otherwise healthy hearts.

I don't really get it...
Did he tell u to stop eating red meat too?

It's just a protein source through a supplement Drink/shake.
Maybe he was thinking it's like a stim/pre workout/fat burner that are known to speed up your heart , etc...

Doctors always advise against supps cos I think they're old school and lean towards the nutrition side but sometimes you need the extra bump.

Yeah he did say to eat red meat sparingly.

Anyway, each to their own. I'm just sharing my own experience, and the advice of a cardiologist.

I'm not going to tell people what to do, just be wary and listen to your body is all.

 

[TheDaBoss]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup