nanny shark's shout trail with hey...iknowyou - Help.com

That’s cool, I hope you enjoy it where ever you decide to go. Let me know where you decide on :)

And if I’m ever in a place that sells grits I’ll be sure to check them out!

I’m just home from the gym there, workout is still going well. I haven’t toned up or anything yet obviously and I’m not all that worried about that, I am building up a bit of muscle though which I’m happy with. My gym membership ran out the other day and I can’t afford to renew it at the minute but fortunately my friend just got a job in a gym so I can get in there free!

Yeah, we’re technically not allowed to accept tips, but we do anyway.

I’ve been to several states, and yeah, they’re all VERY different, but still, seeing a different country would be super. We’re planning on going to wherever we go for about a week.

PS. Grits taste better than they look. :)

Nah I’m not a guide, I just hang around the city and convince tourists to go on the tour. It’s a pretty sweet deal. Valet parker eh? I’d say that pays pretty well in tips does it? That was a crazy thing I noticed when I was in the states, tips are basically compulsory for everything!

I just checked out the link there, there is a pretty damn unappetising picture of grits on it. I hope it tastes better than it looks!

If you have never been outside your country before (or at least been when you can remember it properly) I think you should try to get out of the states. That said though, America is so big going to different places in it is pretty much like going to different countries because their so different.

How long are you planning on going for?

Tour guide, huh? Sounds like a pretty interesting job. I’m just a valet parker at a hospital. It sucks.

Oh yeah, Canadians have crazy accents!

Well, we boiled it down to either Washington D.C, Hamilton, ON, or Wales. I’m of English and German descent and my friend is almost 100% Irish (his granddad is actually from there). We’re actually back to debating again. We can’t make up our minds!

PS. http://en.wikipedia.org/wiki/Grits

Wales is a cool place. I’ve only been there for a weekend but the place I was in was really nice. It was quite like Ireland, a lot of beautiful countryside. I guess pretty much every country has that though, just depends where you go within it.

Haha, yeh I know what a Southern accent sounds like. I work for a city tour company, my job consists of talking to tourists for the day so I meet a fair few different nationalities and dialects. (I’m even starting to be able to tell a Canadian accent from an American accent!)

And I’ve heard of grits . . . . . . just because I’ve heard of them doesn’t mean I have the slightest idea what they are :)

I live in Ireland. I’ve been to Liverpool and Blackburn in England, only for brief stays though, I’m a fan of Liverpool Football Club and my brother is a fan of Blackburn so we try to get over and watch a few of the games. I haven’t been in ages though. A good friend of mine is in university in Chester which is either just inside the Welsh border or just inside the English border, I can never remember which. I’ll be going over to visit him at some stage next year.

How did you end up choosing Wales as your first abroad trip can I ask? I don’t mean any disrespect to it, as I said it’s a lovely place, it just seems a bit random!

Oh, I wish I could travel. I live in Georgia, which is about the same size as Ireland, give or take a few thousand miles. America is a pretty big place, and I’ve been to several states, but never outside of the country. Wait, I actually have been to Bahamas, but since I was less than a year old at the time, I don’t really count it.

Me and a friend are planning on going to Wales, maybe this winter. We’re pretty psyched about that! I’d love to see England. It’s going to cost over a thousand dollars, but I think it’ll be worth it (not sure what that is in your currency).

I haven’t been quite as far north as Boston, but I can tell you that it’s nothing like where I live. It’s hot, flat, and humid. Lots of southern accents, if you know what they sound like. If not, go to google and type in redneck. Even the food is different; I bet you’ve never even heard of grits, sweet tea, or fried catfish. Opeth sure didn’t! The south is almost like a different country from the northeast.

Do you actually live in Ireland, or are you going to school in England? Give me some good sights to see while I’m there, pal. :)

Yeh I’m Irish. I’ve been to Boston before that was pretty cool. I’ve been to a fair few places around Europe as well, last Summer me and a few friends took a month out to just go travelling around. We went to about 10 different places, it was a great trip!

What about you? You been to many places?

Good luck in the remainder of your exams by the way. Hope they’ve been going well for you :)

Yeah, I’m wrapping up exams this week coming up. After that, I’m heading to the beach for a day or two. You’re from Ireland, right?

Have you ever been to America? Or any other country, for that matter?

Sweet, I’ll keep that in mind. Generally the weekends are easier for me to get to the gym because I am nearly always free at a good time for it so I might try to just alter the workout you gave me a bit, try to narrow it down a bit and then up the tempo of each day as you suggested. Thanks again man.

That’s cool that your nearly finished up for the Summer. You have exams coming up or anything?

Ooh, just thought of this. You could make a workout plan for just three days a week, just up the intensity a bit. Make them a little longer, and include more muscles each day. Try to keep running every day of the week, though. Just a thought.

Hey, not too bad. I’m almost out of class for the summer, thank goodness.

To answer your question, no, you shouldn’t stock up workouts on top of each other for the same days. Just break from it. If you have set exercises that you do on certain days, i.e. legs on Tues and Thurs., just try to get in a good run for those days. For missed upper body days, try running as well as getting in some push-ups, or some other form of calisthenics. Don’t try to miss them too much, though. This advice is just for those days when it is unavoidable. Consistency is key. Good luck to you, bud.

PS. I don’t know what your workout consists of, but try to take weekends completely off. Your body needs the break, depending on your regimen.

Hey man

Things are going good :) Just back from the gym there, had a decent workout. Actually, I’ve a question for you now that I think of it, I’ve been having a bit of trouble getting to the gym 5 days a week, usually I go 4, sometimes just 3 just due to I don’t have time for it. If I miss a day would I be better with a completely different program, leaving out that days workout for the week, or do that days workout the next day I go?

Hows things with you?

Hey, how’s it going? Hadn’t heard from you in a bit, and just thought I’d drop a line.

Awesome, hope it works out for you. Let me know how it goes!

I went yesterday to the gym, didn’t manage to get up for the run in the morning though :)

I tried out skipping lunch and then when I was at the gym I just started feeling dizzy and nauseous so i got extremely little done. Today I spent pretty much the entire day playing football so I didn’t get a chance to go to the gym. I was happy though to get out running again, my fitness wasn’t great but better than I expected. What I think I’m going to do is to take away the advice about the diet you gave and just try to eat healthier things and then see how I get on with the program tomorrow. I’m going to get up for a run in the morning at some stage, then head to the gym in the afternoon/evening :)

Hey there, how goes the weightlifting program? Just thought I’d drop a line or two. Holler back.

Good deal. I hope everything goes well, and if you need any help, just ask.

Haha, now I just need to work out what a few of those exercises are! One of my mates is a little bit into weightlifting so I’ll ask him and if he doesn’t know I’ll look it up online or in a book or something.

And seriously man, I really appreciate the advice. It seems you put a fair but of effort into helping out, thanks a million. My exams are finishing up this week on Friday so I’m going to try it out from Monday after this one coming. I’m going to try get into early morning running after them as well. (I was debating trying it this week, no time like the present and all that but I didn’t want to try anything too different to what I’m used to during my exams)

Thanks again mate, I’ll let you know how it goes :)

The basic lifts are bench press, squats, power cleans, and/or dead lifts. And yeah a max is the biggest one-rep push you can muster.

I figured it out; you weigh about 170 pounds. Awesome, now I have something to work with.

I don’t know your maxes yet, BUT…I think I can give you a general idea of where to start. One thing I can tell you to do, regardless of what you do in the gym, is do NOT seperate muscles to each day, i.e don’t do just biceps and chest on Monday, and back and triceps on Wednesday. If you only work one muscle once a week, it won’t get any bigger or stronger.

My first workout ever was perfect for what I wanted; a blend of mass and tone-up. Get ready for an entire book’s worth of reading:

Monday + Wednesday

Bench Press
10 x ???
8 x ???
6 x ???
4 x ???
2 x ???
*1.5 minute break b/w sets on bench
Curls 3×8
Isolation Curls (w/ a dumbbell) 3×8
Dips 3×12
Military Press 3×8
Incline Bench Press 3×8
Dumbbell Raises 3×8
Crunches 4×250

Tuesday + Thursday

Squats 3×8
Good Mornings 3×8
Toe Raises 3×12
Leg Press 3×8
Cleans 4×6
Crunches…same

Friday-Burnout

Bench 3x as many as you can do
Curls 3x as many as you can do
Military 3×20
*Lighter weight

Couple these workouts with running and dieting, and you should see results in less than a month. Now, you’re a LOT smaller than I was when I first started, so you will probably have to tweak it some to fit with your body type to get the results you want. My workout I do now is a lot different from my starting one, but it’s a pretty good universal scheme nonetheless. If you have any questions about a particular lift, let me know and I’ll do my best to explain it or link you somewhere.

Good Luck :)

Well what kind of lifts are you talking about? As I said I’m fairly new to the whole weightlifting thing. Also I’m just curious what you mean by maxes. I mean, when I’m lifting I’ll do weights that are difficult for me but that I can manage to do sets of, usually I do three sets of 8 reps for each different workout I do. But I could probably lift a fair bit heavier if I was to just do one rep, which are you looking for?

Haha, and sorry about the stone thing, I wasn’t thinking about the whole culture difference! I’m not familiar with pounds either really, I weigh just under 80 kilos and I think there’s around 2 pounds to a kilo so you seem fairly accurate, as I said I don’t know for sure though.

I’ll be going to the gym tomorrow afternoon, if you get back to me before then I could find out exactly what your looking for then and get back to you?

Thanks again for your help man, it’s very much appreciated. I’m glad the training is going OK for you as well.

No problem. Yeah, I run every day. I just started that recently actually.

Not too familiar with the term “stone,” my friend. I’m gonna take a shot in the dark and guess 150-180 pounds maybe?

I never got active at all until high school (I was the fat kid), and even then, I didn’t play any sports; I just lifted weights and joined the power team to keep the bullies off my back. I’m still a nerd at heart.

Let me sit down and figure out a good program for you, and I’ll shout it back to you in the morning. Well, morning for me anyway. I think I’m about five hours behind you. I think I have something in mind.

The training’s going ok. Still not where I want to be, but I can’t complain. It would be cool to have a six pack by the time of the competition, but for completely aesthetic reasons. It wouldn’t help me win at all, hah.

By the way, do you know what your last maxes were for certain lifts? And if so, how long ago were they?

Thanks for the pointers man. They’re much appreciated. Fair play for the running early in the morning as well. Do you do that every day?

In terms of my stats, I’m 20, I’m around about 5″8 i think and I weigh about 12 stone. I’m not hugely overweight or anything like, just want to shape up a bit. I’ve never worked out regularly before in the gym, I was extremely sporty for a long time though, ever since I was around 6 or 7 I played some form of sport for a team. Soccer and then rugby all through school. And then came college lol.

When I was very active I was always very skinny and weighed only around 9 stone, then I got lazy and put on the extra 3 stone over a year and a half or so :)

Oh yeh, and how has the training been going for the competition you were talking about in your post?

Oh, one more thing. Try not to eat past 7:00-7:30 pm. That’s when your body starts to wind down and store stuff before you go to sleep. And if you absolutely have to have something to eat for lunch, keep it simple, like a piece of fruit or cereal bar or something.

sure no problem, man. Ok, as far as weight loss goes, your best bet would be to run early in the morning (I do 5:30), half a mile at the least (or as much as you can do =D).

This will give you a jump start on your metabolism; the rest of the day, your body will dig into its reserves for energy. You run in the morning because there’s nothing in your body for it to burn up EXCEPT for the fat and such. See what I mean? Afterwards, go back to bed if you like; thats what I do.

As for eating habits, try to eat a good breakfast (big as you like), skip lunch, and have a very small dinner…like a TV dinner or a bowl of cereal of something. This is tough for me because my mom cooks dinner all the dag time. The breakfast will get burned off during your workout, which I recommend doing around, eh…b/w noon and three in the afternoon.

I take a protein shake and a multivitamin in the morning for energy, but you’re probably ok with just the vitamins for what you want to accomplish.

Shout back and let me know a few more stats, and I’ll give you a decent workout for what you want. Height, weight, age, if you’ve ever worked out before, etc.

Glad to help out, bud.

Hey man, I was wandering around searching through old posts and I cam across your weightlifting post. I can’t help you but I thought maybe you might be able to help me? I’ve recently started into weightlifting. Nothing like what your doing mind, more just to keep fit and to build up a bit of muscle

I’m looking mainly to lose weight, and tone up some muscles. Any pointers? I get the impression that you are very professional when it comes it this, if you are going to respond if you could talk in lamens that would be great :)