FAo Graeme

[oROSSo]

check out this, I'm gonna start it tonight also.

http://www.bodybuilding.com/fun/wotw52.htm

Cardio wise I'd suggest HIIT on the rowing machine

steady warm up - 3 min
100% effort - 1 min
steady - 2 min
100% effort - 1 min
keep going till your half dead but aim for 20 min.

You could do the HIIT on your weights rest days.

I've recommended this to Hauser too.

You need to start lifting heavy instead of the insane amount of time you're spending in the gym. Eat lots of good clean foods with plenty of protein and you should see good results, you seem to have a good base.

[Mackem00]

Originally Posted by oROSSo

check out this, I'm gonna start it tonight also.

http://www.bodybuilding.com/fun/wotw52.htm

Cardio wise I'd suggest HIIT on the rowing machine

steady warm up - 3 min
100% effort - 1 min
steady - 2 min
100% effort - 1 min
keep going till your half dead but aim for 20 min.

You could do the HIIT on your weights rest days.

I've recommended this to Hauser too.

You need to start lifting heavy instead of the insane amount of time you're spending in the gym. Eat lots of good clean foods with plenty of protein and you should see good results, you seem to have a good base.

Are you gonna post some pics of your body aswell Ross?

*crosses fingers*

[oROSSo]

Originally Posted by Mackem00

Are you gonna post some pics of your body aswell Ross?

*crosses fingers*

I'm going to post pictures of yours, in a ditch, with a shite on your lifeless chest.

[Hauser's-Helmet]

Originally Posted by Mackem00

Are you gonna post some pics of your body aswell Ross?

*crosses fingers*

I will if you like

[Mackem00]

Originally Posted by oROSSo

I'm going to post pictures of yours, in a ditch, with a shite on your lifeless chest.

Lovely.

Will it be your poo?

Originally Posted by Hauser's-Helmet

I will if you like

If it makes you happy then i'll take a look at it mate.

[BillinghamMackem84]

Originally Posted by oROSSo

I'm going to post pictures of yours, in a ditch, with a shite on your lifeless chest.

straight in the wank bank if you do

[safc_graeme]

Originally Posted by oROSSo

check out this, I'm gonna start it tonight also.

http://www.bodybuilding.com/fun/wotw52.htm

Cardio wise I'd suggest HIIT on the rowing machine

steady warm up - 3 min
100% effort - 1 min
steady - 2 min
100% effort - 1 min
keep going till your half dead but aim for 20 min.

You could do the HIIT on your weights rest days.

I've recommended this to Hauser too.

You need to start lifting heavy instead of the insane amount of time you're spending in the gym. Eat lots of good clean foods with plenty of protein and you should see good results, you seem to have a good base.

Cheers for this!! I started doing the HIIT after reading your recommendation for it a while back, but at the minute I'm trying to keep ticking over at around 10km runs so that when I break into training for the great north run properly then it wont be too difficult. I also play a lot of footy and do a spinning class. I do try the HIIT now and again in the gym though.

I'm on my phone at the minute, but I'll check that link out tomorrow morning before I go to the gym