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Post by rallybiker on Oct 6, 2010 18:05:30 GMT
Sarge who recently joined the Forum has designed a bike specific training programme to build, legs, core and upper body strength during the winter months. I'm looking to get a minimum of 5 members together. The training venue is under the Eastern Origin Chinese Restaurant in the martial Arts gym. It's looking like £2.50 a head for MBNW members for an hour session in the evenings, one night a week. Click onto services, then typical session for a look at the programme. www.adamsergeant.co.uk/ |
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Matt
Rookie
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Post by Matt on Oct 6, 2010 18:55:49 GMT
Would he be able to cater to someone with a buggered up wrist? (It's not too bad that I can't do coed y brenin reds flat out (for me) though as I found out last weekend  ) |
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Post by Oggy on Oct 6, 2010 19:08:57 GMT
Stick my name down, i work over that way so Im up for it depending on what time the sesh is. Can also scoff a chinese after the work out  Aled didnt mention that the venue is in Bangor for anyone that is intrested  |
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Post by Arnie on Oct 6, 2010 19:16:20 GMT
I'm up for this, also depending on the start time. Can't do Monday evenings though.
Wanna go halves on a sack of prawn crackers Og?
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Post by Oggy on Oct 6, 2010 19:34:51 GMT
I'm up for this, also depending on the start time. Can't do Monday evenings though. Wanna go halves on a sack of prawn crackers Og? Do you reckon adam will give us a fag break half way through? |
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Post by Arnie on Oct 6, 2010 19:43:14 GMT
I'm up for this, also depending on the start time. Can't do Monday evenings though. Wanna go halves on a sack of prawn crackers Og? Do you reckon adam will give us a fag break half way through? Hahaha save it up to have with a chinese and a pint at the end  |
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Post by Craigy Boy on Oct 6, 2010 19:55:08 GMT
Good stuff mate!! Time depending (and the dragon) I'm up for it |
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Post by priceyla on Oct 6, 2010 20:05:18 GMT
good idea that, location's no good for me tho.
My old gym was next to a really good chinese resteraunt... can be a test of the willpower!
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sarge
Grunt
"Once you have tasted flight, you will forever walk the earth with your eyes turned skyward"
Posts: 36
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Post by sarge on Oct 7, 2010 8:24:38 GMT
Hello... the venue is 'The Pound MMA' (www.thepoundmma.co.uk) which is in the 'Swift Buildings' behind the Eastern Origin in Bangor. Originally I thought about Saturday morning/early afternoon, but would also be able to do Fridays 1800-1900. Most other evenings the gym is used for Muay Thai / MMA training until 8 or 9.
Training would be progressive, focused on improving performance for spring, and a summer of good mountain biking... Using ropes, kettlebells, hammers, tyres etc.
Ideally we would like to get 5-10 people down to train to make it worth while. Let me know what you all think.
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Post by priceyla on Oct 7, 2010 8:41:13 GMT
Sarge, do you fancy sharing your programme, i'm quite interested as i've recently joined a gym for the winter but just tend to do my own thing rather than a focussed session?
Unfortunately Bangor's not really convenient to me but i'd like to give it a crack.
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Post by Arnie on Oct 7, 2010 9:30:16 GMT
Sounds great! Just what I'm after
Personally, I'd prefer Friday evenings.
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sarge
Grunt
"Once you have tasted flight, you will forever walk the earth with your eyes turned skyward"
Posts: 36
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Post by sarge on Oct 7, 2010 9:34:16 GMT
priceyla... the programme is progressive, so hasn't been set in stone as such. That said, I can outline some sessions for you. Out of interest, have you joined DW Wrexham?
Ideal 3 Day Split
Day 1 - Legs
Back Squat (assuming 1 Rep Max of 100kg)
10x20kg, 5x60kg, 5x70kg, 5x75kg, 5x80kg, 5x85kg
Leg Extension (Single Legged)
10x20kg, 10x25kg, 10x30kg
Leg Curl (Single Legged)
10x20kg, 10x25kg, 10x30kg
Standing Calf Raise
10x40, 10x45, 10x50
Leg Press (Assuming 1RM of 300kg)
10x200, 10x250, 10x275, 10x250 (slow)
Day 2 - Pull
Deadlifts (assuming 1RM of 150kg)
10x40, 5x70, 5x100, 5x120, 5x130, 5x140
Lat Pull Down (Close)
10x40, 10x50, 10x55
T-Bar Row (Wide)
10x20, 10x30, 10x40
Dumbbell Screw Curl
10x10, 10x12.5, 10x15
Upright Row
10x20, 10x30, 10x40
Day 3 - Push
Bench Press (Assuming 1RM 80kg)
10x20, 5x50, 5x60, 5x65, 5x70, 5x75
Dips
10, 10, 10, 10
Military Press
10x20, 10x30, 10x40
Press Ups
10, 10, 10, 10
Chest Press (Seated)
10x60, 10x70, 10x80, 10x60 (slow)
Two cardio sessions per week (25-40min duration), avoiding carbohydrate for three hours prior.
After weights sessions consume 25g Protein (Whey) and 75g Carbs (sugars) within 20mins, and then another meal 90mins after.
No carbs 3hrs before bed, cottage cheese for supper.
This was the basic outline of the programme that I started Aled on, which started his transformation. To go into more detail would require more time etc, but its something to get you started anyway!
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Post by priceyla on Oct 7, 2010 10:01:49 GMT
thanks for that sarge- or would you prefer me to say "Sir, Affirmative, Sir"?
Yes I have joined DW, been with the other gyms in town before but just wanted a 6-month deal for the winter, quite impressed so far, £30/month, nice pool too and decent spin bikes.
I'll let you know how I get on with the programme- thanks again :-)
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sarge
Grunt
"Once you have tasted flight, you will forever walk the earth with your eyes turned skyward"
Posts: 36
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Post by sarge on Oct 7, 2010 11:03:54 GMT
Ok. I work for DW in Bangor, just wanted to see how it compares; might pop in one day on my way through...
Remember the program will 'last' for about 6 weeks, after which time the effect it has on your body will be minimal; you will need to review and adapt in order to continue to change.
Food and rest are 80% of the battle though, so make sure you're on 5-6 meals/day, 30% of calories from Fat, 50% from Carbs and 20% from Protein...
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sarge
Grunt
"Once you have tasted flight, you will forever walk the earth with your eyes turned skyward"
Posts: 36
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Post by sarge on Oct 7, 2010 11:05:37 GMT
So far we have:
rallybiker
Arnie
Oggy
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