Urban mammoth

ding ding ding ding

it's meant to hurt!! a nice ache the day after is great cos you know your breaking your muscles down, although once you get more used to the movements (you say it's a fairly new plan) then you will ache slightly less. if you do the exercise properly, with a good heavy weight, one where you will be struggling to do the last 2 or 3 reps in your last set then that's good!! try getting hold of a protein shake for after doing your weights, this will helps your muscles recover and grow. also if you eat something proteiney (if that's even a word!) before you go to bed your muscles can recover whilst you sleep. cheers Dan

yeah fair play I am just joining a new gym which has a pull up and dip station (my rugby club one doesnt so i had to make do with replacement exercises) I was looking into startin some deadlifts and olympic lifts but wanted to learn the right techniques first as they can be damaging if you do them wrong. I do core stability exercises at rugby training, although they are not with weights they are just bodyweight. But yeah good points and will try and incorporate them cheers Dan

if anyone is looking for a training plan i just thought i would share mine.... Each major section is trained on different days so i can work it to maximum. (i.e chest and triceps on different days) If you complete all sets on an exercise then up the weight by 2.5kg or 5% (whichever is smallest) next time. I have put what weight i use in brackets next to the exercise. Monday - Chest & Biceps Bench press (not machine) - 2 x 5 warm ups (50kg) - 5 x 5 heavy weight (90kg) Incline dumbell press - 3 x 8 (25kg on each dumbell) Narrow grip bench press - 3 x 8 (50kg) Pectorial fly (not machine) - 3 x 8 (15kg on each dumbell) EZ bar bicep curls (sat down with chest/elbow pad) - 3 x 8 (35 - 40kg) Dumbell Bicep curls - 3 x 8 (15kg on each) Tuesday - Legs Squats (not machine) - 2 x 8 warm up (50kg) - 3 x 8 Heavy (95kg) Leg press (machine) - 3 x 8 (110 kg) Leg extensions - 3 x 8 (40kg) Calf raises - 3 x 8 (20 kg on each dumbell) Hamstring Curls - 3 x 8 (30kg) Thursday - Shoulders / traps Military press, behind head (barbell) - 3 x 8 (45kg) Upright row (barbell) - 3 x 8 (45kg) Lateral raises (dumbell) - 3 x 8 (12kg on each) Shrugs (dumbell) - 3 x 8 (30kg on each) Friday - Back Triceps Lat Pull down, in front of head - 3 x 8 (65kg) Narrow grip lat pull down - 3 x 8 (65kg) Cose grip seated row - 3 x 8 (72kg) Tricep push downs - 3 x 8 (40 - 50kg) I dont know what these are called but its kind of skull crushers with a dumbell and you hold it round the neck of the dumbell under the weight so it is vertical. Lying down you push it up from your chest, then take it back over your head and bring it back then push it up again etc etc. I do pyramid sets with this (F***in hard) so 1 up, 1 over your head, 2 up, 1 over your head, 3 up etc etc I go to 8, and do 3 sets. with 30kg on the dumbell. cheers Dan

QUOTE (hugh_b @ Dec 17 2007, 11:27 PM) <{POST_SNAPBACK}>Hey guy's, before i go and shell out for an x-box live subscription...i've got instructions to connect a 360 up to my mac laptop which will run off the wireless connection. I'm pretty sure it'll work but just to check...has anyone done this? I want to do it like this as i have a modem with only one ethernet socket which runs to the apple wireless box. cheers-Hugh I have done it using connect 360. Stupidly easy to set up you basically set up your xbox up to live and then install the program on your xbox and then you can access and play all your itunes content (music videos pictures etc etc). google it.

woke up this morning to find............. hasn't stopped since!!! i didn't think it was meant to snow today up here, nothing on the weather, it was all down south!!

if anyone fancies a game tomorrow i got a day off so i will be playing good old halo 3 add me

When you plug your ipod touch into your computer, go into itunes and then file > transfer purchases you might have to put your itunes account info in and then authorize that computer to play the songs you have bought (you can authorize up to 5 different computers) hope that helps. p.s if you can, downgrade your firmware to 1.1 and then jailbreak your touch, it's well worth it.

NEW TRIALS GAME (I THINK!!!)

hahaha quotes of the show..... "i'm nursing a semi just looking at it!" "it's an axe murderer with headlights!" hahah clarkson = awesome although apart from that it was a bit of a damp squib!!

What the hell is up with you all!!! you miserable sods!!! it's a happy time of year!!! i have got all my christmas shopping done, all wrapped and ready to go! i love this time of year!! it's so awesome!! gives you a warm feeling inside.

hmmm i don't want a saloon. I was thinking along the lines of golf, A3, fabia, 307, 207, astra, focus etc etc etc Just not sure about which though! Could 4K get me a nice(ish) car?

Hi, I am looking to buy a car. I have a budget of £4000. I would preferably like 5 doors. Don't mind about petrol or diesel. Would preferably like a slightly bigger car than the corsa/saxo/fiesta/clio size. I have looked on Auto Trader but to no avail. Any help/advice on where to look and also what to look for (i.e makes models engine sizes etc.) I am 21 and have had a licence from 04/2004 with no accidents etc etc. I really have no clue as to what is good/bad etc. Any help would be much appreciated. Thanks in advance Dan

*cough* number 15 *cough* holy moly!

thanks man! ermmm can vary really, that vector of my brother took bout 24hours all together!! but then others can take between half an hour and all day!! working on a YCN project at the moment for radley handbags!! haha VVVVVVVVVVVV cheers dan

think i have cracked it apologies for the panicky stupid post can be deleted!! haha can you tell my deadline is soooooooon

right I have designed a tag which is 110mm x 90mm flat size i am printing it on card and am putting the same page back through the printer to make it double sided. but i cant get it to back up properly!!!! arggghhh there must be some settings to make it centre in the page properly i dont understand why it isnt backing up right!!

been posted before but i thought i would proudly show some of my work in a proper design thread!! so.......... 2 x new york inspired 100% vector From a bored lecture doodle some of favourites plenty more to see ----> HERE <---- thanks C&C welcome

fixed mine!!!! woo hoo had that many cables coming into and out of the tv, sky box and dvd recorder!!! in the end i took one cable out completely (from my dvd recorder to sky box) and then switched the aerial cables over from the dvd recorder to sky box and everything is hunky dory!! dont know if my dvd recorder will record now but it's never been set up cos i dont use it for recording (it was a hand me down) and it still plays dvds so that is fine.

well.... had my first rugby match back after 5 weeks off with a torn hamstring and 20 minutes in.......... PING!! rubbish out till after xmas now so it's gym time till then. got a fully replenished supply of maximuscle stuff (promax extreme and createamax extreme) trials punk your diet looks good (although your honest diet looks shocking!!) im doing a 4 day split routine as follows Day 1: Chest/Biceps: Flat Bench Press (5 sets) Incline Dumbbell Press (5 sets) Close Grip Bench Press Dumbbell Biceps Curl E-Z Bar Curl Crunches Hanging leg raises Day 2: Legs: Squats (5 sets) Leg Press (5 sets) Leg Extensions Leg Curl Forearms curls Reverse forearms curls Day 3: Off Day 4: Shoulders/Traps: Military Press Upright Row Lateral Raise Shrugs Crunches Hanging leg raises Day 5: Back/Triceps: Pull Ups Close Grip Lat Pulldown Close Grip Seated Pulley Row Dips Triceps Pushdown Forearms curls Reverse forearms curls Day 6: Off Day 7: Off HERE is website if anyone's interested

with biceps............... do people mean dumbell bicep curls, or EZ bar bicep curls, or just weights on a big bar? because is people are saying 55KG, do they mean on each dumbell or on the whole bar, or total that is on the dumbells (27.5kg on each) ahhhh well dont know why im bothered!! haha

bloody hell there is some serious bicep curling weight for people who dont go to the gym much!! is everyone doing freeweights or cheating on machines?? i go to the gym 3-4 times a week. all freeweights. 6ft 2 and a bit 14 stone bench press 85kg - 90kg dumbell bench press (incline) 25kg- 30kg on each narrow grip bench press 50kg - 60kg bicep curl (EZ bar, sat down with elbow pad) 35kg bicep curl (dumbell) 25kg on each squat 90kg - 100kg shoulder press (behind head, sat down) 45kg - 50kg thats all i can think of

steve mclaren is going to the england christmas party as a pumpkin................... he's hoping someone can turn him into a fcukin coach!!!!!