***Gym Exercise Guide, and Form Discussion/Feedback***
- Thread starter icecold
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Caporegime
Ask in the Gym Rats thread: http://forums.overclockers.co.uk/showthread.php?t=18474510
And read this: http://forums.overclockers.co.uk/showthread.php?t=18474510
Soldato
Cheers - Looks like a lot of useful information.
more thoughts please
Bump
Looks fine - slow, but I understand why.
Not sure why you bother setting up from the top as you go on to hinge mid back as you grab the bar...?
Old habits I guess, I feel that if I start out with my back as flat as possible, even though it breaks I have less to wind back in! Maybe this will change as I become more mobile.
Look forward to it as that will be nicely in time for a Wednesday DL session
Soldato
You will stall, its natural you just have to keep plugging away increase rep range or do more excerises outside of lifts to get the muscles strong.
On my bench I stalled at 60KG for weeks, then did some dumbbell work to strengthen (db press, front raises, laterals) and found I got over it easy and now currently at a 100kg stall (for like 2 months now
3x5 no problem, 5x5 and my muscles literally give up on me)I know the general rule is a small increment of weight for each session - but you have to understand that its very hard to maintain once you body starts to get to used to what your putting it through and you will need to switch it up for that shock factor.
Bodybuilding.com are currently doing a series of science videos that I would recommend you watch. They go into a lot of detail about the muscle groups and the exercises that stimulate them.
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These sound interesting, could you link them please?
Soldato
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I went to the gym this morning with my bro and did some weights after warming up on the rowing machine.
These are pretty much all the machines available to me, apart from a few leg machines which I didn't have time to hit. What do you guys reckon about the number of sets etc. and how much I'm lifting? New entirely to weights, but I've been going to the gym for a while to drop weight and help my canoeing out.
Got the machine, the number of reps, then the weights in kilos per rep/set. Hope this reads alright.
Converted to image so it's easier to read. Con = converged.
Added text back:
Lat raise: 8*8*8, 41 45 45
Con chest press: 8*8*8, 32 34.5 39
Con shoulder press: 8*8*8, 18 18 23
Rotary torso: 8*8*8, 41 41 41
Back extension: 8*8*18, 86 86 86
Lat pull: 8*8*10, 32 32 35
Pec fly: 8*8*8, 45 52
Diverged seat row: 8*8*8, 32 36 41
Arm curl: 8*8*8, 27 27 32
Seated dip: 8*8*12, 41 50 59
Triceps ext: 8*8*8*8, 45 54 59 50
These are pretty much all the machines available to me, apart from a few leg machines which I didn't have time to hit. What do you guys reckon about the number of sets etc. and how much I'm lifting? New entirely to weights, but I've been going to the gym for a while to drop weight and help my canoeing out.
Got the machine, the number of reps, then the weights in kilos per rep/set. Hope this reads alright.
Converted to image so it's easier to read. Con = converged.
Added text back:
Lat raise: 8*8*8, 41 45 45
Con chest press: 8*8*8, 32 34.5 39
Con shoulder press: 8*8*8, 18 18 23
Rotary torso: 8*8*8, 41 41 41
Back extension: 8*8*18, 86 86 86
Lat pull: 8*8*10, 32 32 35
Pec fly: 8*8*8, 45 52
Diverged seat row: 8*8*8, 32 36 41
Arm curl: 8*8*8, 27 27 32
Seated dip: 8*8*12, 41 50 59
Triceps ext: 8*8*8*8, 45 54 59 50
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Soldato
Soldato
To many exercises in a day (were you there for 3 hours or something?) not focussed on one/two areas of the body/p day. You need to split it up into days and body parts really. Also are you doing stuff like lat raises on machine?
If they have dumbbells/barbells try and use them more than machines.
Associate
Wow nice collection of videos, posting so I can find this later
I do a lot of various home workouts. I would suggest 'plank knee in's' and 'cross body mountain climbers' for core. Works your obliques.
I usually go all out with them for 19secs then rest for 11. 8 sets. But you can always start 10sec / 20sec and build it up each week; 13/17, 16/14, 19/11.
I do a lot of various home workouts. I would suggest 'plank knee in's' and 'cross body mountain climbers' for core. Works your obliques.
I usually go all out with them for 19secs then rest for 11. 8 sets. But you can always start 10sec / 20sec and build it up each week; 13/17, 16/14, 19/11.
Soldato
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No, probably an hour and a quarter with 10 minutes of rowing at the start.
It was more a kinda baselining event for me, just to write down what I'm doing and see where I'm at. I normally ruin myself by rowing and using the cross trainer, but I've started canoe racing so I need more upper body strength in order to be more competitive.
I'm not majorly keen on using free weights, for reasons of looking like a total plank. I'llget over it one day, but I want to focus a little on the machines first. Promise.
How would you group the exercises I did?
It was more a kinda baselining event for me, just to write down what I'm doing and see where I'm at. I normally ruin myself by rowing and using the cross trainer, but I've started canoe racing so I need more upper body strength in order to be more competitive.
I'm not majorly keen on using free weights, for reasons of looking like a total plank. I'llget over it one day, but I want to focus a little on the machines first. Promise.
How would you group the exercises I did?
I can't see the image...?
Soldato
Soldato
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The dude in that legs video is a monster. 
Soldato
- Joined
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I've added the text back in, so you can read it. I can't seem to upload anything else as my work laptop is playing silly buggers. Cheers for looking.
For somebody that actually wants to front squat, develop their legs and not ruin their lumbar, it was not so good.
Regarding that routine (alexthecheese), may I suggest you have a look in the GymRats thread OP, please?