L33SH

^ that's a bit harsh?

fair enough, good luck

hopefully someone has one on here for you, otherwise check ebay.. I got mine from there and it's fine.

After picture of me eating a rotten banana would be

100% agree... I would much rather a guy come up and give feedback about incorrect form/technique.....rather than not say anything. If that happened to me I would say thanks, probably leave that exercise go home and look it up then do it the right way in future!

This! I admit if I'm doing mainly free weights or stuff in the ''guy area'' I will go to the gym earlier or later rather than my normal 5.30pm timeslot, but mainly because I'm a little bit intimidated more than anything!

ahhh I'm looking for a 33 model too!

nice one

Is that you in your display pic? mirin...

Of course it is

Fair enough. I'm a sucker for numbers/stats.....need to get out of that mindset. Thanks again you have been an awesome help

thanks for your advice, I'll let you know in a month how Im going and how my stats are. With this new simplified program should I be doing abs at the end of each session or just twice a week? At the moment I do abs class on a monday then ab work on a wed after my session. There is a little bit of ab work in my cardio classes At the moment my muscle mass is 44kg out of 58.8kg so I will use that as a guide to check for progress as well as obviously how I'm looking/feeling.

Thanks Birds, I'll switch to your recommendations and let you know how I go, quick question: incline press just the same as bench press but on an incline bench? I am still going to do all my cardio classes though. I think the hardest thing for me will be to switch to road running as I love the treadmill (and I do intervals on treadmill) Hi Troy, thanks for your comment. I'll change it up in the gym as stated above and give albuterex a miss for now. Cheers

thanks for the feedback, I guess I am not 100% happy with what I am doing as I dont think it is working for my goals, which is why I have started to look into albuterex/alcar for that extra boost. I am disappointed with how I look at the moment considering how much work i do in the gym, I believe I do enough cardio per week and I dont think this needs to be increased, what do you think? and I'm not going to go into my diet but I am into nutrition/healthy eating and I think my diet is fueling my body the right way. So what are your suggestions in regards to exercises to work as many muscles as possible? I already do squats and deadlifts in the gym and lunges in my classes.

would like to probably loose more in body fat, to help to definition that's why Im considering albuterex and alcar

current goals - gain muscle, become more defined/muscly and loose 4% in body fat

Ok I will post here so I can get feedback and tips.... Monday - abs class 20 min treadmill (intervals) Upper body - db incline fly’s bb bent over row db chest press db one arm row bike - 10 min db lat raise db bicep curl db lying tricep extension lat pulldown chest press shoulder press Tuesday - body attack class and body balance class Wed - 20 min treadmill (intervals) Superset program Bulgarian lunges with tricep extension (plate) db bench squats superset db sumo squats with upright row 45 degree leg press superset pec fly’s push ups (to fatigue) superset tricep dips bb 21's superset chest dips db incline hammer curl superset then ab work Thursday – boxing class leg work deadlifts fitball leg curls squats with bar seated leg curl rower - 10 mins calf raises leg extension lying leg curl Saturday - body attack class then a mash up of whatever I think I need to train in the gym Sunday - run

body fat measured using tanita body fat scales yes I do cardio do you want my whole weekly program?

what's everyone's thoughts on Albuterex used with Alcar (Acetyl-L-carnitine) I've gone up 3% in body fat, since August but still the same muscle mass and if anything have increased my workouts, diet is healthy etc Feel like I need something exta but dont know what. thanks

so whats the plan now ?

ouch

hey I have a garmin fr70 which is one of their more basic heart rate monitors, which I use with runkeeper no worries

grats zehffro!

WTB Hicas Lock Bar for R33 GTST please PM cheers

WOW!! this is a dream car Alex, gl with sale, wish I could afford it