Soldato
Today looks like a massive cheat day. Going down t' pub for 12:30 and staying there until the england game finishes. Tut tut.
*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
I've got a WC BBQ today so my Sunday session is a no go. I've just condensed what I would have done on Sunday into today, minus the squats since I did those yesterday.
12th June
OHP 42.5kg 4,4,5* Think I cheated a bit here. A bit too much drive from the legs on the final rep.
BoR 49kg 5,5,5
Dips BW 5,5,5 These were way easier than the last session. Amazing how quickly the body adapts.
Pullups BW 4,3,3 These are just as hard to perform as they were months ago. This a really big sticking point for me. I haven't really seen any progression at all.
I hope everyone has a great weekend
12th June
OHP 42.5kg 4,4,5* Think I cheated a bit here. A bit too much drive from the legs on the final rep.
BoR 49kg 5,5,5
Dips BW 5,5,5 These were way easier than the last session. Amazing how quickly the body adapts.
Pullups BW 4,3,3 These are just as hard to perform as they were months ago. This a really big sticking point for me. I haven't really seen any progression at all.
I hope everyone has a great weekend
Soldato
I was stuck on pullups for sooo long. Could only do 1 BW at a time for months and months then suddenly one day i cracked out 4. Good luck on that day being soon for you
Thanks for those words of inspiration Skill Fingers crossed that the Deadlifts and BoR's have a synergistic effect and improve my lat strength and endurance.
I can't even do 1 convention pull up with the palms facing away. I can only do pullups with the palms facing together or towards me.
Fingers crossed that the Deadlifts and BoR's have a synergistic effect and improve my lat strength and endurance.I can't even do 1 convention pull up with the palms facing away. I can only do pullups with the palms facing together or towards me.
Thanks for those words of inspiration Skill
I can't even do 1 convention pull up with the palms facing away. I can only do pullups with the palms facing together or towards me.
Those are chin ups.
You should try some negatives, get on a bench stand up in the top position and then slowly bring yourself down with control.
That'll give the muscles a workout aswell, got my old training partner to go 0 Pull ups to 10 easily within 2 months.
Man of Honour
I can't even do 1 convention pull up with the palms facing away. I can only do pullups with the palms facing together or towards me.
Have you got a lat pull-down machine in your gym? It's not as good by any stretch but you might be able to build up a bit of extra strength that way as you'll be doing the positive and negative parts of the motion. Other than that doing the negative part of pull-ups as suggested ought to help.
Doesnt really matter if its smooth IMO, just as long as the form is there grind it out.
This is the only way people should learn pullups/chinups, its so so effective.
How long should it take to be able to do more reps. My body isn't even getting past the first stage :/
I have started fairly low (well, at least in regards to what my friends are doing) at 15kg dumbells. Problem is that doing controlled bicep exercises (standard stand firm curl dumbell from waist to shoulderish I don't seem to be making much progress....my body keeps petering out at around 7 before I can't continue (8-9 right arm).
I am also doing a few other exercises including running, doing pressups with boths hands apart and hands together (15-20 at a time)
If I take a break for a minute or so I can then do another 7 odd again.
How can I improve my stamina so I can lift these weights more consistantly?
Is it simply a case of doing more than a few minutes of weights every few days (10-12 minutes on average).
I have started fairly low (well, at least in regards to what my friends are doing) at 15kg dumbells. Problem is that doing controlled bicep exercises (standard stand firm curl dumbell from waist to shoulderish I don't seem to be making much progress....my body keeps petering out at around 7 before I can't continue (8-9 right arm).
I am also doing a few other exercises including running, doing pressups with boths hands apart and hands together (15-20 at a time)
If I take a break for a minute or so I can then do another 7 odd again.
How can I improve my stamina so I can lift these weights more consistantly?
Is it simply a case of doing more than a few minutes of weights every few days (10-12 minutes on average).
Soldato
Well how are you going about lifting and what are your eventual goals ?
Could you give a rundown of the lifts/exercises you do every session, then maybe we can see where you're going wrong.
8 reps max is what I'd be aiming for with any isolated exercise ala bicep curl btw
To be honest, I have no real set routine, don't have a clue what to set myself to do in regards having only a set of dumbells (up to 15kg a arm) and the floor to do pushups and situps.
It will usually work out at:
8 bicep curls
small break
pushups with hands together (for biceps??) x15
pushups with hands apart (for chest?) x10
8 bicep curls.
This is every couple of days, along with the occasional 2km run.
Not looking for much to be honest, just looking to trim up a years worth of bad eating at university and to gain a bit more definition as well as losing my lanky status
It will usually work out at:
8 bicep curls (Make sure your elbows are tucked into your sides during it. )
small break
pushups with hands together (for biceps??) x15 (If they are together aka diamond push ups, it's for Triceps. In fairness if you have a barbell, do skull crusher and close grip chest presses for triceps.)
pushups with hands apart (for chest?) x10 (It'll do your chest a little bit, but don't expect reall gains.)
8 bicep curls. (Same as above)
This is every couple of days, along with the occasional 2km run.
Not looking for much to be honest, just looking to trim up a years worth of bad eating at university and to gain a bit more definition as well as losing my lanky status
If you want to lose lanky status stop with thinking that you can trim up.
You want to gain mass, so Squat, Deadlift, Pullup/Chinup, Press, Bent over Row and benchpress/dumbbell press.
Those alone will make you gain strength and mass.
I went to a gym once and the instructor basically told me that I could not gain a "thick body" so to speak. He might be right considering my body proportions, so maybe if I simply gain definition along with some mass that would be a compromise? All in all, I simply want to help peoples perception of myself. Lord knows I could do with a confidence boost sometimes
body stats: 6'2(around that, maybe slightly taller), 69kg, so as you can see, not a broad frame
I'll post a picture later so you can see what I mean.
I went to a gym once and the instructor basically told me that I could not gain a "thick body" so to speak. He might be right considering my body proportions, so maybe if I simply gain definition along with some mass that would be a compromise? All in all, I simply want to help peoples perception of myself. Lord knows I could do with a confidence boost sometimes
body stats: 6'2(around that, maybe slightly taller), 69kg, so as you can see, not a broad frame
I'll post a picture later so you can see what I mean.
Doesn't matter, if you want to gain any muscle do those compound exercises. You won't get far if all you do is isolation work, specially ones that don't even isolate all that much.
Just remember getting defined means losing fat, to show the muscle. Since you've stated you're lanky that's not what you want.
So do the compounds, gain muscle and in doing so you'll up to metabolism and lose fat aswell. Getting that look you want.
Soldato
Are you dropping it? Then it's grip strength, train your grip. If you're not dropping it but your deadlift is low, you just have to work harder on the deadlift. My squat is 50% of my deadlift (50Kg and 100Kg for 4 x 8 respectively).
my deads are lower than my squats
i know this is certainly not right at all, my 1RM for squats is 122.5KG and for deads i can do 5reps at 90KG, i dont like doing deads for reps, but with reps i can just about manage 80KGish for 3*8Im hoping by just doing 5 reps at the max weigt i can i can overtake my squat 1RM in no time a restore balance....but then i can overhead press almost as much as i can bench press :S i guess some people just have stronger areas than others
I foresee a problem with the summer period: all the kids going in the gym.
I usually go early in the morning for my weight session and it's usually pretty quiet with only 3-4 people there. I went in yesterday and there must've been 10-15. It's not a very big area so very cramped.
About 6-8 of them were teenagers. Not sure who they were trying to impress but they were putting on the weights (fb/leg press), doing half a rep then adding more. Is it wrong of me to want them to mess up and injure themselves.
Will see how it goes next week. Could've just been a one-off (hoping so).
I usually go early in the morning for my weight session and it's usually pretty quiet with only 3-4 people there. I went in yesterday and there must've been 10-15. It's not a very big area so very cramped.
About 6-8 of them were teenagers. Not sure who they were trying to impress but they were putting on the weights (fb/leg press), doing half a rep then adding more. Is it wrong of me to want them to mess up and injure themselves.
Will see how it goes next week. Could've just been a one-off (hoping so
).In that case you can do all the mentioned above except for the pullups/chinups.
To squat hold the dumbbells at your side and squat.
Deadlift, place infront of the ground, assume the position and deadlift them.
To press, pull push them to above your shoulders and shoulder press them.
To row them, get into the bent over row postition and row.
To bench, lie on your back and bench them.
Should be fairly easy to google the postions that you have to stand in.
It works, I started off with those York plastic filled sand ones, then later joined my college them when I went.
Soldato
I feel like a used sanitary towel
I feel dissapointed in myself that i just sat in a pub for ~10 hours drinking and eating burgers fresh off the BBQ
Ah well havnt drunk in 2 weeks so i think i deserve it!
