shooting pains??? THAT doesn't sound normal. perhaps you have sprained yourself or a nerve or something. if it continues tommorrow i'd suggest going to the doctor to get it checked out. the aching feeling is absolutelu normal, imn fact i'm thinking i'm doing my weight program wrong because i'm not that sore the next day. but the shooting pains is a sign of something else, like a puilled nerve or tendon or something. perhaps you twisted it without realising or if you used the treadmill, perhaps you came down to hard when running/walking.

Increase your weights, my dear!!

I found that I built muscle at a very decent rate by doing 2 sets of 12, lifting enough weight that I really had to fight hard for my last 2 reps.

That's what my trainer suggested was a good way to gauge the weight.

I'm going to start on my weight program again in a couple of weeks after graduation.

Actually I have been doing that! The problem is sometimes the weights are too hard and I will end up straingin gmy neck or back to take the muscle. I vary my reps. I will do 15 on the lightest, 12 on the medium and 10 on the heaviest (or sometimes 12, 10, 8 if its a machine like biceps and triceps where mine are weak as piss so i have to do less reps), othertimes its three sets of ten or two of 15.

i'm working with pilates to tryu and get my core stability and my abs "corset" strong and tight, that will make doing weights heaps eaiser but its going to take time and i have to do all three - cardio, weights and core stability at the same time so hopeflly all will improve together. i love pilates reformer classes, it helps with the weights, i sit up a lot better and make sure i connect my arm movements to my rib fcage, etc.

It sounds like you need to decrease your reps and increase your sets.
Try doing 3 sets of 6 reps for one week and then add a set each week after until you hit 6. The lest rep of each set should be difficult or it's not enough weight. I don't know what your current routine is like, but you might try working one specific muscle per workout. Currently I spend an hour and a half in the gym working on individual groups. I do about 6 different lifts for my triceps.

Another thought re weights: If you want to add a bit more of a challenge, use freeweights instead of a machines. Most of the upperbody stuff you can do with freeweights. The advantage is that you need to use a whole bunch of other muscles (including core) to stabilize more that when you're using machines.

Thanks guys.

I've actually started doing more free weights again, this new gym i'm at uses nautilius machines which are totally different to the other ones i was using and used to, so I decided to do free weights, especially for my tri, bi-ceps and deltoids whjich are weak weak weak, just using 2-5kg weights depending on the group.

i was doing 5 sets of 10 but that was a fuckup on my part, i didnt' realise when i was dedicatedly going to the gym 6 years it was just two sets of 12.

i'll do the three sets of 6 though that sounds like a good new plan.

i usually spend (on weight day) about 45mins of cardio and then abotu an hour on weights.

Well, les amis, I am having my first setback of the season. I tried running today and I am now quite sure that my shin pain is going to require some time off. The pain on the inside part of my right tibia is getting worse and it definitely happening on impact.

The pain is radiating up to my knee and down to my ankles, so I am going to take a week off, get some new shoes and then try and find somewhere less sidewalk-y to run.

I am going to be crazy busy with exams and graduation this week, so I'll get in a swim or walk where I can, but basically, I'm taking the week off. This blows. I ran for about 6 minutes before I realized that I was about to cry.

my ankles dont hurt anymore i think i strained them, i want to go to the gym tommorow but i have an exam the day after so i'll have to stay in and revise so it will have to be wednesday when i work out next.

Awww damn. But rest is best and if you dont' want to take the week off, how about doing upper bodystuff? That way you're still working out and getting toned and lean but allowing your lower half the rest it deserves. Do you have a shin guard./brace? Perhaps wearing that will also help you.

Damn for you too. Perhaps you could also just do upper body stuff, or soemthing extremely low impact like yoga or pilates? You could get a theraband and just stretch. Go for a very slow walk for 10mins around the block just to get the blood flowing and then come back home and stretch your neck, arms, sides, chest, etc etc. Thats just as important as the other stuff.


This is becoming my favourite thread (next to the VM thread). I wish we were all in the same place so we could just meet up at the gym or something!

Scooter, i can't wait to see what strength program you were telling me about.

My main summer fitness goal is to get my flat stomach back.
Other than that, I'd like to lose maybe half a stone.

My goal is just to get heathy again. I want to lose the 10 pounds or so I gained since I stopped using crystal meth But my main goal isn't weightloss, just to be in good shape again. I'm cleaning up my diet (lots of fruits and veggies, lean meat) and doing about 1 and a half - 2 hours of yoga a day. Plus loads of walking. I'm feeling great so far, just hope I can stick with it!

Lose about 10 pounds, well actually I'm not really obsessed with the number, I just want to tone up and shed some fat.

Instead of training for my upcoming race last night I drank copious amounts of tequilla.
I'm feeling really horrible about that today.

Dont' worry about it. just reverse it by drinking double the amount of water and go for a walk when your hangover clears up!

PS thanks for the spreadsheet!

I have an event coming up I'd like to lose 20 lbs for asap. I'd like to lose more after that but right now 20 lbs would make me happy. Short term goals! I've lost 4 so far, I'm doing south beach (I have high sugar, so it's good for me)

Anyhow...I'm also trying to excersize on my elliptical 30 mins a day 6 days a week.

Amen, Im with you on that one.
I would really like to lose 20 lbs, but if I lose 10 and look great, Im fine with that.

k I started working out again yesterday. I wanna lose 25 pounds until the summer.
I don't know where to start. it's so easy to gain it all. I'm supposed to go visit my parents tomorrow and I don't even feel like it because my mom keeps on telling me how much weight I gained and how I should lose it...
So basically now I'll try to cut down the carbs, no shit, and I am just going to the gym as much as I can weekly. we'll see how it goes.

Start with a 30min walk if you can't get to the gym (and if you do make sure you do weights at least 2-3 times a week but rest a day in between)

use subsitutions and portion control

graze with smaller meals throughout the day but have a good breakfast that consists of bran/oats and fruit with yoghurt (with the good bacteria like www.jalna.com.au)

subsitute lifts/elevators with the stairs, get off one stop before your stop on teh tram/train./bus and walk.

drink tonnes of water but dont' drink water with your meal, wait an hour so your food has started to be broken down for all the minerals and vitamins before drinking more water.

drink two glasses of cold water in the morning before you have breakfast. it will kick start your system

subsitute fried for grilled or roasted/baked
subistute side of chips (fries) with salad/steamed vegetables

and stop the "i'll try to cut down carbs" grrrrrrr CARBS ARE NOT THE PROBLEM!
its refined food that is the problem!

it's a dre cover. it's GENIUS.

I've taken up 45 min daily walks on my lunch. yay for buying a car and not renewing my travel card.

My summer goal is also just to become healthy again.

I don't thing I eat terrible, I just have this silly assumption that because I walk everywhere it makes me pretty healthy. But, I went swimming the day before last and my word it exhausted me. Felt soooo good, but made my heart pound something awful.

I'd forgotten all about how fantastic after-exercise endorphins feel