SA Footy

Booney wrote:My Friday set :

Wide grip upright row - 4 x 15 x 25kg

Arnold Press - 4 x 15 x 8kg

Lateral raise - 4 x 15 x 6kg

Rope pull face - 4 x 15 x 25kg

Shoulders are now cooked.

Drop set 8kg/6kg/4kg x 15 of each arm curl with twist then immediately into hammer curls the same

The only bicep workout you need to do

Quad extensions - 4 x 15 x 40kg

Bulgarian squats - 4 x 15 x 30kg

Lunges - 4 x 10 x body weight

Legs won't work tomorrow

Face Pulls and Bulgarian Split Squats! Yeah boy! Love it Boon.

Are you doing compound exercises? Deadlift, Squat, Bench Press, Bent Over Row, Overhead Press?

The Dark Knight wrote:

Booney wrote:My Friday set :

Wide grip upright row - 4 x 15 x 25kg

Arnold Press - 4 x 15 x 8kg

Lateral raise - 4 x 15 x 6kg

Rope pull face - 4 x 15 x 25kg

Shoulders are now cooked.

Drop set 8kg/6kg/4kg x 15 of each arm curl with twist then immediately into hammer curls the same

The only bicep workout you need to do

Quad extensions - 4 x 15 x 40kg

Bulgarian squats - 4 x 15 x 30kg

Lunges - 4 x 10 x body weight

Legs won't work tomorrow

Face Pulls and Bulgarian Split Squats! Yeah boy! Love it Boon.

Are you doing compound exercises? Deadlift, Squat, Bench Press, Bent Over Row, Overhead Press?

All of them on the Smith machine bar dead lift. Need some coaching on my form on that one.

I try and do push / pull for a couple of weeks then change up to the bro split for a few, keep things interesting as well as do chest / back and bi / tricep from time to time on the same day to active everything at once.

Booney wrote:My Friday set :

Wide grip upright row - 4 x 15 x 25kg

Arnold Press - 4 x 15 x 8kg

Lateral raise - 4 x 15 x 6kg

Rope pull face - 4 x 15 x 25kg

Shoulders are now cooked.

Drop set 8kg/6kg/4kg x 15 of each arm curl with twist then immediately into hammer curls the same

The only bicep workout you need to do

Quad extensions - 4 x 15 x 40kg

Bulgarian squats - 4 x 15 x 30kg

Lunges - 4 x 10 x body weight

Legs won't work tomorrow

I dont know what half that **** is!

Jimmy_041 wrote:

Booney wrote:My Friday set :








Legs won't work tomorrow

I dont know what half that **** is!

This all I understood...

Booney wrote:

The Dark Knight wrote:

Booney wrote:My Friday set :

Wide grip upright row - 4 x 15 x 25kg

Arnold Press - 4 x 15 x 8kg

Lateral raise - 4 x 15 x 6kg

Rope pull face - 4 x 15 x 25kg

Shoulders are now cooked.

Drop set 8kg/6kg/4kg x 15 of each arm curl with twist then immediately into hammer curls the same

The only bicep workout you need to do

Quad extensions - 4 x 15 x 40kg

Bulgarian squats - 4 x 15 x 30kg

Lunges - 4 x 10 x body weight

Legs won't work tomorrow

Face Pulls and Bulgarian Split Squats! Yeah boy! Love it Boon.

Are you doing compound exercises? Deadlift, Squat, Bench Press, Bent Over Row, Overhead Press?

All of them on the Smith machine bar dead lift. Need some coaching on my form on that one.

I try and do push / pull for a couple of weeks then change up to the bro split for a few, keep things interesting as well as do chest / back and bi / tricep from time to time on the same day to active everything at once.

Great work mate, love the plan and the variety to give yourself every chance of losing weight and gaining strength and then eventually you'll settle on your own plan?

Love Lunges too same with Arnold Press (although I don't use it much anymore).

Booney wrote:

The Dark Knight wrote:

Booney wrote:My Friday set :

Wide grip upright row - 4 x 15 x 25kg

Arnold Press - 4 x 15 x 8kg

Lateral raise - 4 x 15 x 6kg

Rope pull face - 4 x 15 x 25kg

Shoulders are now cooked.

Drop set 8kg/6kg/4kg x 15 of each arm curl with twist then immediately into hammer curls the same

The only bicep workout you need to do

Quad extensions - 4 x 15 x 40kg

Bulgarian squats - 4 x 15 x 30kg

Lunges - 4 x 10 x body weight

Legs won't work tomorrow

Face Pulls and Bulgarian Split Squats! Yeah boy! Love it Boon.

Are you doing compound exercises? Deadlift, Squat, Bench Press, Bent Over Row, Overhead Press?

All of them on the Smith machine bar dead lift. Need some coaching on my form on that one.

I try and do push / pull for a couple of weeks then change up to the bro split for a few, keep things interesting as well as do chest / back and bi / tricep from time to time on the same day to active everything at once.

Great work mate, love the plan and the variety to give yourself every chance of losing weight and gaining strength and then eventually you'll settle on your own plan?

Love Lunges too same with Arnold Press (although I don't use it much anymore).

Been at it pretty consistently for 7 months, 3 days a week, I've watched lots of a bloke called Alex Beevis on FB, rings true to me as he aims his spots at blokes in their 40s and 50s.

I have 3 "days" of things to do and have 5 or 6 "days" in my head, just roll them around.

Inspirational Bony
Keep up the good work

Will Australia impose a Sugar Tax ?
A recent stat of 117 countries
OZ adults are 58th for obesity
OZ children 51st for obesity

The interesting stat about the kids
OZ 51st
Britain 86TH

In 2016 the Brits introduced a Sugar Tax
The result was sugar levels of all soft drinks were reduced , by about 40%
LOOKs like the Sugar Tax has made an impact ?

Jimmy_041 wrote:1st week today: -3kgs

2nd week is always less as the body gets used to the regime so aiming for -2kgs

Still off the turps

As predicted: still -3kgs but in another notch on the belt so muscle build + weight loss

Aim for -2kgs this next week

Still off the turps despite high social pressure
Went to James Reyne at The Gov last night and drank water
I think young people suspected I was on poppers

Jimmy_041 wrote:

Jimmy_041 wrote:1st week today: -3kgs

2nd week is always less as the body gets used to the regime so aiming for -2kgs

Still off the turps

As predicted: still -3kgs but in another notch on the belt so muscle build + weight loss

Aim for -2kgs this next week

Still off the turps despite high social pressure
Went to James Reyne at The Gov last night and drank water
I think young people suspected I was on poppers

You might want to google this word...

I put pingers - using my phone I didn't notice it
Auto correct decided I meant something else

I just googled it

-9.2 2024 c/f Weight loss
-2.7 Jan 2025
-11.9 Total weight loss

So, after a month of temperence, diet & higher physical activity, as at 31st January:

Lost weight: 5kgs
Waist: - 4 inches
BP: down 15/8
25 minutes off my best time for the 6km cross country (Mt Osmond) hike

.4 off the Don so I'm going to keep going

3rd February - still on the wagon

5th February - beaten the Don - 98.4kgs Down 7kgs

Brodlach wrote:For me today marks 12 months since no lollies, chocolate, cake, biscuits, ice cream etc. I haven’t wavered at all even over Christmas. Moderate beer drinking basically weekends only and small amounts.

I’m a big lad, throw to my father’s side, and generally put on weight just looking at these things no matter what I do.

Have lost two shirt and one and a half pant sizes and feel so much better for eating none of it. Sultanas is my favorite luxury.

Now at two years without sugar. Apple Watch makes sure a minimum of 10,000 steps a day

I suffer from a skin condition (psoriasis) , over the past 6 months it has improved out of sight! I’m putting it down to having no sugar, I didn’t know it was a cause but since have looked into it and it can be. Actually think it will be gone this year if it keeps going the way it is.

Probably have not lost much additional weight, but I’m at that age I guess. Feel strong and healthy though,

No longer have sultanas, one small box (child serve) can have the same amount of natural sugar as a can of Coke. Crazy

I feel great and so does the pooch who loves her weekend long walks of over 10k.

Brodlach wrote:

Brodlach wrote:For me today marks 12 months since no lollies, chocolate, cake, biscuits, ice cream etc. I haven’t wavered at all even over Christmas. Moderate beer drinking basically weekends only and small amounts.

I’m a big lad, throw to my father’s side, and generally put on weight just looking at these things no matter what I do.

Have lost two shirt and one and a half pant sizes and feel so much better for eating none of it. Sultanas is my favorite luxury.

Now at two years without sugar. Apple Watch makes sure a minimum of 10,000 steps a day

I suffer from a skin condition (psoriasis) , over the past 6 months it has improved out of sight! I’m putting it down to having no sugar, I didn’t know it was a cause but since have looked into it and it can be. Actually think it will be gone this year if it keeps going the way it is.

Probably have not lost much additional weight, but I’m at that age I guess. Feel strong and healthy though,

No longer have sultanas, one small box (child serve) can have the same amount of natural sugar as a can of Coke. Crazy

I feel great and so does the pooch who loves her weekend long walks of over 10k.

Sultanas are just dehydrated grapes - about 60% sugar!!!
Cashews are high in carbohydrate (30%) and sugar (6%)
Try walnuts - carbs 14% and sugar 2%

I love to eat nuts but they don’t love me. I always get an irritated stomach


Is that what sultanas are

Keep up the good work lads
Losing weight is hard , maintaining weight is even harder

SNACKS
There are a couple of snacky times of the day
Mid to late morning and late afternoon

What is the game plan ?
How do you obstain?
What snacks do you have ?
What activity or mindset can be used to counteract hunger pangs ?

A big glass of water.