SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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at my gym that have posted up this years gym challenge (they do this once a year and give away £100 vouchers for sports wear)
Its a points system..
2k Row.. 50 points for 8mins +1 point for every second under
2k Cycle.. 50 points for 4 mins +1 point for every second under
as many pull ups or wide grip lat pulldowns in a min 3 points for pull ups 2 for lat pulldown
as many situps in a min 1 point per situp
whoever gets the most points wins
well i have already (same as last year) posted up the quickest rowing time of 6.50 for 2k... am well please with that and i think i can go a few seconds quicker
havnt tried the rest yet
also on a side note.. have lost 13lbs since Jan 2nd  am well pleased with that, as i really let myself go crazy over Xmas 
so im nearly down to 18st (before you say  fat fucker, im 6ft 7" )
[Edited on 12-02-2009 by SteveW]
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JM Curdy
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Registered: 20th Jan 05
Location: Stranraer, Scotland
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nice work mate!
on another note, looking to buy either a cross trainer or excersize bike with the look to losing weight anyone know which one would be better?
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Sound good that!
Good time 
When i used to go to the jjb gym they did a comp for the quickest 2K row think i got 7.30. they did it age groups too as its abit unfair me being under 18 competiting with a 25 yr old
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Adge
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Registered: 28th Aug 04
Location: Lancashire
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6.50 is a great time steve, iam not really into cardio and normally do it in about 7:40
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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was it a concept rower? if so what setting did you have it on, out of interest?
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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yes indeed it was a Concept 2..
and as advised by mates who row for Henley i had the resistance between 5-6.. something about it being close to water resistance ?!?
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Adge
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Registered: 28th Aug 04
Location: Lancashire
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i have top resistance, think its 8, maybe 10 doing a 7:40
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IvIarkgraham
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Registered: 27th Mar 04
Location: Ellesmere Port, Cheshire
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fat fucker
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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6.50 for 2k? Thats a decent time! Well done for the weight loss dude, what you aiming for atm?
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by SteveW
yes indeed it was a Concept 2..
and as advised by mates who row for Henley i had the resistance between 5-6.. something about it being close to water resistance ?!?
Yeah thats right, thats what they row on in comps iirc, I always row on that, everyone else at the gym I went to wacks it upto 10 then usually rows with proper shit form.
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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yeah i try to keep my posture and form as good as possible. ok on a 10k row (which takes around 38mins) i do get sloppy near the end because im knackered
Whittie - going for general tone up.. dont want an OTT buff body or anything, just athletic build
have been watching a lot of http://www.scoobysworkshop.com
hes really cheesy but has A LOT of good info.. anywho i think this thread will be renamed to "SteveW's gym thread"
Will keep it updated with progress (not in the form of pics)
At the moment my gym routine is pretty much this :
MON -
2k row warm up @ level 5-6 (slow.. 8mins)
40mins cycling on interval mode @ level 7-12 (get heartrate up to around 170BPM)
* i always do my weights in sets of 3 and all done 12, 10, 8 and im only getting back into weight lifting as i had about 6months off it *
3x Benchpress 60,70,70kg
3x Peck fly 50,60,75kg
3x Dumbell Benchpress 20,25,27.5kg
3x Chestpress machine 50,60,75kg
3x Tricep pulldowns 25,30,30kg
3x Overhead tricep extentions 20,25,25kg
3x Dips (own bodyweight with 1 set added 10kg)
3x Skull Crushers 20,20,20kg (using EZ Curl bar)
TUES -
10k Row @ Level 5-6
45mins Cycling Interval mode @ level 7-12
ABS
WED -
rest
THURS -
2k row warmup @ Level 5-6
40mins cycling on interval @ 7-12
3x Seated dumbell Curls 15,17.5,17.5kg
3x Reverse curls 10,12,12kg
3x 21's using EZ curl bar 20kg
3x Shoulder Press machine 50,70,90kg
3x Dumbell Shoulder Press 15,17.5,20kg
3x Matrix Raises 10,12.5,15kg
3x Squat to shoulder press powerbag 30kg
3x Bentover row 20,22.5,27.5kg
3x Latt pulldowns 30,50,70kg
FRI -
rest
SAT -
2k row warmup @ level 5-6
20min cycle on interval @ level 7-9
3x Legpress 150,200,250kg
3x Leg extensions 30,50,60kg
3x Squat to jump holding 12.5kg dumbells
3x Bench stepups 30,40,45kg
3x Squat 60,80,90kg
SUN -
rest
I think thats pretty much it.. over the past 2 years of going down the gym i have started writing my own programs cos i can see what works for me and what doesnt. as im only just (past 2 months) getting back into lifting weight i have a lot to go before im back on form..
will give it another month of this program before i concentrate on deadlifts, squats and big chest/back work
Im really please so far, losing 13lbs after the Xmas slump of eating and drinking everything in site is good.. and so far have done this WITHOUT the need for supplements
Next month i will probably add some protein shakes into my diet and maybe some creatine for some much needed nutrition
Thats the one thing that is holding be back... my diet is crap
at the moment im eating a lot of chicken, tuna etc but i love crisps, beer, vodka and pizza.. so until i can banish those from my life im not going to get the best results.
anyway i shall keep this post updated with any personal bests etc..
glad there are quite a few peeps interested in the gym these days.. didnt used to be
[Edited on 12-02-2009 by SteveW]
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Marc
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Registered: 11th Aug 02
Location: York
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Level 6 rowing is hard, really gets you going doesn't it!
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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just a bit.. i get more of a sweat on doing 10min rowing than i do 30mins cycling !!
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Marc
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Registered: 11th Aug 02
Location: York
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I feel like I'm going to die after I've finished rowing!
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
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@ 6ft 7 and 18stone we need pics 
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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nope.... no way
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
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u2u 
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
User status: Offline
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although i do think myself as good wank material im not posting pics up
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