Deadlifting is the single best exercise you can do for overall strengh. In fact, one can build an entire strength program around 3 exercises: deadlifts, squats and bench. I used to do this regularly--it's called "the big 3".<br />
<br />
Proper form is everything. lift with your legs, NOT your back. Don't be a hero and go for weights you can't handle. Start light, get your form correct, then increase the weight.<br />
<br />
Brings a tear to my eye, this does. I haven't been able to deadlift since having serious back surgery. But in my heyday, I was doing reps with 400+ pounds. Those days are gone. <br />
<br />
Good luck, and be sure to include lots of rest in between sessions. Do too much deadlifting with not enough rest, and you could be in trouble. You need to be careful with these. Take it from somebody who has been there.

[quote name='taniwharugby']<br />
have the mountain bike, have a weight bench and weights; just wanting something which I am gonna get best 'knackered' in least time I guess....which is why I thought Rower or Punch bag, as both I have used and both are pretty intense in fairly short time with reasonable coverage of body (ie cycling just legs) <br />
[/quote]<br />
<br />
Fair enough - then I'd suggest you by a punching bag and do cross-training:<br />
<br />
2 days a week, go for a ride on the bike of at least 30 minutes - preferably 45. When you get back, do some lunges, deadlifts and squats with your weights.<br />
<br />
3-4 days a week, do boxing circuit with upper body weights - bench, chins, dips, military press. Do sets of weights and then 30 seconds rest before slipping the gloves on for a 1 minute boxing set. Take the gloves off and straight back into the next set of weights.<br />
<br />
That way you get an all-over workout, plenty of aerobic stuff in there and more importantly mixing up your aerobic and power work - better results in the long-term.

Ride tonight. New seat is bloody uncomfortable I must say, but then that's probably my tender buttocks speaking. Badly bruised left glute at the moment...<br />
<br />
Stats:<br />
<br />
Average speed: 22.9 km/h<br />
Maximum speed: 54 km/h<br />
Distance: 19.6km<br />
Ride time: 51m 18s<br />
<br />
Not bad for second ride in.

👏 Top work not-so-big-anymore lad! I can only dream of running such distances at present.

I really respect Rodders for what he did.  I wouldnt have the balls to go dancing on TV or attempt that swim across the harbour.  He deserves every sympathy vote he gets for putting himself out of his comfort zone and facing his fears.  I would like to see more politicians show some guts and follow suit.

30 Days to go...<br />
<br />
Well basically I've succeeding in losing some body fat, but actually putting on muscle is proving very tough.<br />
<br />
I went to the nutritionist last week, and she has upped my daily kj intake, but more importantly upped what I eat immediately before and after the gym. She theorises that I'm not giving my body enough fuel for the muscles to develop and it is using my glacagen cells or something. She has therefore instructed me to eat high-glacemic foods before and after the gym. Eating a can of creamed rice near naked dudes in the changing room while I get ready for work isn't the perfect start to the day. Oh well, I've got a month to try and get something out of this...

Virtually ditto this past week the same as the last post. Holding my own with the weight, no major losses this past couple of weeks but not putting any on. Definitely lost cm's around the hips and belly as clothes are feeling alot looser.The weekends are the killers.<br />
<br />
Have noticed the carb cravings have all but disappeared, I used to be hooked on Corn Thins big time but since starting to snack on the nuts & seeds and easing up on bread as well havent really felt the urge for carbs of late. Keeping an eye on the carbs, sugars and fats overall it seems that reducing the fats is now the biggest challenge..............limiting chocolate and fried food intake ..............a work in progress. 😁

Can't be arsed updating two threads. Ankle weirdness continues here:<br />
<br />
[url="http://www.daimenhutchison.com/silverfern/smf/index.php/topic,8975.380.html"]http://www.daimenhutchison.com/silverfe ... 5.380.html[/url]

Praise be, ive been doing some exercise this week.<br />
Been back to the dumbells, sets of various styles, and taken a couple of long brisk walks.<br />
<br />
Havent weighed myself for a few weeks but havent noticed any serious weight gain  <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':lol:' />

All good stuff for armwrestling aye !!!

Ready for the Battle of the Gyms Bart?  Who else is in your team of crusty surf nazis?

[quote name='aucklandwarlord']<br />
[quote name='WillieTheWaiter']<br />
fark i'd love to see some stats on how zero is doing against regular....<br />
<br />
just thought that when i was in the supermarket the other day and it the shelf with normal coke hadn't been touched and the zero shelf was getting near empty<br />
<br />
must have a pretty close market share i reckon<br />
[/quote]<br />
<br />
Yeah, it seems unusual to see someone drinking normal coke now. Coke zero was marketed as a diet drink for men, it definately seems to be reaching its target audience pretty well.<br />
[/quote]<br />
<br />
If given a choice I will still drink normal Coke, but at least for once, Coke Zero there is a palatable alternative, as opposed to freakin Diet Coke... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/rolleyes.gif' class='bbc_emoticon' alt=':)' />

[quote name='barbarian']<br />
I have always been a tall and skinny bloke (79kgs at present), and have recently decided it was time to pack on a few pounds.<br />
<br />
I have started a weights routine but am a bit confused as to the best way to supplement this with nutrition. There seems to be so many weight gain powders and supplements out there and I would have no idea which works best. A few of my mates have taken creatine, but I have heard bad things about effects down the track when using it. I have also heard of a few more radical techniques, such as eating a steak before bed. At the end of the day though I am completely in the dark on all of it, as every source seems to have a different opinion on weight gain solutions.<br />
<br />
So I would love to hear any pieces of advice you all could give me on this issue.<br />
[/quote]<br />
<br />
I am the same build mate.<br />
<br />
I have had decent results this past year through using the following each day (combined with gym vists of 4-5 times a week trying to max lif each time)<br />
<br />
I got this from an article which sought to separate all the different advice and tell you the essential supplements for gaining weight, these are:<br />
<br />
Fish Oil supplements<br />
Creatine<br />
and extra food/whey protein

If anyone is loking for new running shoes rebel sports is having a decent sale this weekend.

[quote name='jegga']<br />
Paekakboyz posted this link which should help.,<br />
<br />
[url="http://www.mapmyrun.com/"]http://www.mapmyrun.com/[/url]<br />
<br />
I was running about 900m further than I thought I was after driving it and usuing the cars odometer.<br />
[/quote]<br />
<br />
What a great little site, great to map out where we go for walks and see how far we go. Our most common route is a bit further than i expected.

Dons' driving a pick axe through the centre of the scales as they rach 79 kgs doesn't usually give you a true reading....  <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' />

I'd be proud to look like Keith Wood :nta

Yeah I need to start a new program to fix my shoulder. I went to the physio to get it looked at and my right shoulder compared to the left is a bit shit. When I bring my arm/shoulder back the scapula gets locked in much before my left and the rest of the muscles compensate for it making it very sore.

Another good week for me last week am now down to 87.4 making a total loss so far of 17.9kgs<br />
<br />
Having to put away all my old clothes and pull out some of the stuff I bought 4 years ago when I got this small