GordyR's Beginners Guide to Bodybuilding

Depends on usage really, doesn't seem like much of an ideal home bench for your typical home gym to me. Do you own a smith machine, power rack etc
 
Its mainly supplementary ast here are some weeks when due to other commitments i cannot make it down to the gym, however it would get some fairly regular usage. Dont use a smithy but do use the other cages/racks when im down at the gym. :)
 
I see what you're getting at, but if it's not going to get much use I wouldn't go for that I'd go for a more all round bench able to hold a barbell for benching. You can still do everything you can do on the other bench, but more on one able to hold a BB.
 
I havent seen to many BB benches of notable quality in a good size, space will be somewhat of an issue otherwise id go far a big power rack. I suppose it would get some serious usage in the next 5-6months while im looking at switching gyms. :)
 
I've been training for a while now, but would like some of you more experianced guys to take a look over my weekly workout, see if u think its ok or if any improvements can be made.

Monday: Shoulders
DB Shoulder press : 3x10 (30-35kg)
Smith shoulderpress: 3x10 (30kg-40kg)
chin ups: 3x10 (30kg-40kg)
DB Shrugs 3x10 47.5kg each arm
we do some circular stretches with 5kg in each hand to finish also, dunno if theres a name for em lol

Tues: Arms
21's : 30kg, 35kg, 40kg
DB Arm Curl on back of bench: 3x10 (12.5kg-17.5kg)
DB Hammers : 3x10 (17.5kg-25kg)
Standing DB Arm Curls: 3x10 (12.5-17.5kg)
Lying tricep ext's: 3x10 (20kg-30kg)
we also use the tricep smachines in the gym, unsure of names..

WED: Rest

Thurs: Chest/Tri's
DB Press: 3x10 (70kg-80kg)
Smith Press: 3x10 (80kg-110kg)
smith press incline: 3x10 (40kg-50kg)
Flys: 3x10 (25kg-35kg)
Finish off on the tricep machines again

Fri: Back/Bi's
Various pulldowns 3x10 (57.5kg-72.5KG)
A rowing type machine, unsure of its name lol, same reps and weight as above
Another exercise i am unsure of with the DB's, were we pull them our chest bent over. (3x10 30kg-45kg)
Standing DB Arm Curls: 3x10 (12.5-17.5kg)
DB Hammers : 3x10 (17.5kg-25kg)

I have also been using This protein shake with CREE 3 times a day, once on a morning, once after gym, and now thanks to the other thread about shakes, with milk before bed :) Any advice or tips as said before would be greatly appreciated :)
 
merlin2k6 said:
I have also been using This protein shake with CREE 3 times a day, once on a morning, once after gym, and now thanks to the other thread about shakes, with milk before bed :) Any advice or tips as said before would be greatly appreciated :)
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That protein is £60 for 5kg :eek:

Do you have money to burn? If so you can buy some of mine for £50 per 5kg ;)
No seriously www.myprotein.co.uk sell 5kg for £25 delivered!!!

No need to take CEE 3 times a day either... unless you're only taking 1g per serving?? 3g per day is all you need/want.
 
merlin2k6 said:
DB Shoulder press : 3x10 (30-35kg)
Smith shoulderpress: 3x10 (30kg-40kg)

Smith Press: 3x10 (80kg-110kg)
smith press incline: 3x10 (40kg-50kg)

I have also been using This protein shake with CREE 3 times a day, once on a morning, once after gym, and now thanks to the other thread about shakes, with milk before bed :) Any advice or tips as said before would be greatly appreciated :)
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What's the point in doing 35kg dumbell shoulder press (I presume that's 35 each arm?) then doing half that on the smith (or doing it at all?)?

I'd say stop using the smith so much and use an ob instead. That protein is far too expensive, get 10bs of 80% from Sport's Nutrition for £22. And that's too much cee.
 
It is each arm with The DB's yes. It seems much harder with the smith machine bringing the bar behind my head. Excuse my ignorance, but whats an ob? I'm not that familiar with all the terminology yet. Also as said in the my last post, i only tek the CREE after the gym, not 3 times a day as it looks in my first post.
 
merlin2k6 said:
I seen that in the other thread, i'll be using MP from now on me thinks :) The creatine, i only use after the gym also :)
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Get on the forums there aswell, some of the best advice you'll ever get on there ;) Use the Creatine 45 mins before going to the gym for best effects.
merlin2k6 said:
It is each arm with The DB's yes. It seems much harder with the smith machine bringing the bar behind my head. Excuse my ignorance, but whats an ob? I'm not that familiar with all the terminology yet. Also as said in the my last post, i only tek the CREE after the gym, not 3 times a day as it looks in my first post.
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OB = Olympic Bar
 
Advice taken :) Cheers lads. Theres a couple of Olympic Bars in our gym, but no bench to use em with. Thats why i have been using the smith machine. Going to have to get onto em about getting in some decent benches me thinks. Thanks again.
 
merlin2k6 said:
I've been training for a while now, but would like some of you more experianced guys to take a look over my weekly workout, see if u think its ok or if any improvements can be made.
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Drop the arms day as you're already training tri's and bi's, and do legs with shoulders. Chin ups are a back exercise, do those on fridays. For legs, do something like squats, leg press or lunges, good mornings, calf raises if you want. Train Mon, Wed, Fri, so oyu have a days rest in between.
 
I recently started running (don't disregard me as hopeless just yet!), to get myself used to warming up, stretching and exercise in general.

Next stage is to get my diet right, which I am currently working on. After that, I want to start lifting weights.

Anyway, here's an example of a typical day of food for me:

Breakfast: Bowl of shreddies, 2 scrambled eggs on toast
Mid-morning: beans on toast
Lunch - Bacon sarnie (2 slices bread, 4 slices of bacon, salad)
Dinner (hasn't happened yet in today's example ;)): meat and veg, some kind of carbs eg spag bol, potatoes and chicken breast etc.

Now I know this won't be enough, so I'm going to start supplementing with whey and oats in milk before bed, and in water straight after lifting. Maybe some whey mixed in with porridge for breakfast if I don't have time for eggs.

Will this be enough?

I am currently 6', 16, 10 stone 10 (150 lbs is that?) and have a good layer of fat, which is really pretty unacceptable at that height and weight. As such, I'd like to think that I'll see some noticeable gains fairly quickly.

I really do think that the diet will be the hardest part to get right.
 
Well at 10 stone 10 you're not heavy at all.
your diet is fine, just throw in a shake occasionly, and maybe cut the shreddies out.
Eat some fruit early on.
with your stats, you should double the weight you can do now, within 10 weeks, easily.
 
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I didn't mean that I was heavy - just that I'm NOT and really shouldn't have as much fat as I do at my height and weight.

Anyway gym blokey seemed to want me to start off on the machines for a month or so to get used to lifting weights and getting exercise. What are your thoughts on this?
 
StixxUK said:
I didn't mean that I was heavy - just that I'm NOT and really shouldn't have as much fat as I do at my height and weight.

Anyway gym blokey seemed to want me to start off on the machines for a month or so to get used to lifting weights and getting exercise. What are your thoughts on this?
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Machines are inferior to free weights in just about every way. The only machine I ever use is the calf raise.

Want to get used to exercise and lifting weights? then lift some, simple. Why the need for machines? Tell gym blokey you don't agree and want to stick to dumbbells and barbells so your stabilizing muscles get strengthened too ;) Just stick with light weights and you'll be better off.
 
Just got back from a monster session and am now tucking into a fresh sirloin steak medium rare... yum! :D

And ffs this girl that I like... she's ALWAYS giving me these fleeting little glances, I can see her looking over about 15x every session when we're both there, and I go to nod high or smile and she looks away every bloody time. Just lock eyes and socialise woman! Either she has a boyfriend and is havving a good gander, or is the very nervous type. can't be too nervous though, she had no hesitation in plonking herself next to me on a machine while I was doing weights. And when she uses the leg machines... good god... it's hard to concentrate... :o
 
Richdog said:
Just got back from a monster session and am now tucking into a fresh sirloin steak medium rare... yum! :D

And ffs this girl that I like... she's ALWAYS giving me these fleeting little glances, I can see her looking over about 15x every session when we're both there, and I go to nod high or smile and she looks away every bloody time. Just lock eyes and socialise woman! Either she has a boyfriend and is havving a good gander, or is the very nervous type. can't be too nervous though, she had no hesitation in plonking herself next to me on a machine while I was doing weights. And when she uses the leg machines... good god... it's hard to concentrate... :o
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I had a girl like that, always looking over so I started saying hi but didn't take it any further cos gyms can be pretty intimating for girls. In the end she gave me her number and we went out on a few dates. Helped keep the test levels up! ;) She moved gyms a few months later and we stopped "dating". In fact she sent me an email this morning........../me goes to work the northern charm :p
 
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