*** The 2011 Gym Rats Thread ***

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LiE said:
mmm lunches for the next 6 days

IMG_2293.jpg
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That makes me angry inside :( I want flavour! :(
 
icecold said:
You REALLY need to get an actual program sorted. From the last few workouts you've posted everything you're doing just seems to be a real mess. What you've posted above certainly isn't HST.

I'm also not sure what your point is with the the bit I've highlighted above. Are you saying you're going to do 3x8 AND 5x5? There's nothing magical about 5 reps for strength either...yes it's in a better range for strength gains, but so is three reps... You also make no mention of your loading (apart from to say you might go lighter at 5 reps :confused:) so you could just be banging your head against the wall.

If you don't know what you're doing, just ask :)
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I know :(

I was going to start on 5x5 because I think I should work on strength over the coming months. I won't do 3x8s as well because that will just be counter productive.
 
This newbie is after a little info.

I'm just in the middle of my first proper week on a very similar routine to GordyR's beginner workout in the sticky. I kept the weights low to get my form in a decent enough state for now (it has nothing to do with me having the muscle mass of a 6 year old girl, honest). Doing the back / biceps session was fine if a little tender for a few days.

But after doing a legs / abs routine on Saturday (3x8 Dumbbell Squats, DB Lunges, and calf raises with a pair of 5kg's) and oooooooh :eek:.....I was walking home like that Mr Soft advert in the 90's, my legs felt almost independent from my body :D. Anyway, I guess that's to be expected as I've never did them in my life before (I'm 28 btw).

So it's now Monday and my quads are still tender, things like using stairs take a bit longer as it bloody hurts and cycling to work this morning was interesting, don't think I went over 15mph.
What I'm asking is all this to be expected for the first few weeks of a proper routine?

Do I "MTFU!" and my muscles will just get used to doing these exercises?

Thanks in advance ;)
 
I'm not being very helpful am I :o

Idea is this week:

Sunday - Chest & Biceps & Abs & 30 mins Cardio

Flat Press, Incline Press, Decline Press, Dumb-bell Curl, Hammer Curl, Preacher Curl, Wrist Curl, Captains Chair, Crunches

Tuesday - Triceps & Back & Abs & 30 mins Cardio

Bent Over Rows, Lat Pull Down, Pull-ups, Deadlift, Kick-backs, Rope Pull Down, Pull Overs, Skull Crushers.

Thursday - Legs & Shoulders & Abs & 30 mins Cardio

Sqaut, Leg Press, Leg Extension, Leg Curl, Seated Calf Raise, Standing Calf Raise.

Saturday - CV Work

30 mins Row, 30 mins Running

This is what I'm thinking of..:confused:
 
Kazz said:
This newbie is after a little info.

I'm just in the middle of my first proper week on a very similar routine to GordyR's beginner workout in the sticky. I kept the weights low to get my form in a decent enough state for now (it has nothing to do with me having the muscle mass of a 6 year old girl, honest). Doing the back / biceps session was fine if a little tender for a few days.

But after doing a legs / abs routine on Saturday (3x8 Dumbbell Squats, DB Lunges, and calf raises with a pair of 5kg's) and oooooooh :eek:.....I was walking home like that Mr Soft advert in the 90's, my legs felt almost independent from my body :D. Anyway, I guess that's to be expected as I've never did them in my life before (I'm 28 btw).

So it's now Monday and my quads are still tender, things like using stairs take a bit longer as it bloody hurts and cycling to work this morning was interesting, don't think I went over 15mph.
What I'm asking is all this to be expected for the first few weeks of a proper routine?

Do I "MTFU!" and my muscles will just get used to doing these exercises?

Thanks in advance ;)
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Basically, yeah, you just need to embrace the pain :p
 
Gamefreak501 said:
I'm not being very helpful am I :o

Idea is this week:

Sunday - Chest & Biceps & Abs & 30 mins Cardio

Flat Press, Incline Press, Decline Press, Dumb-bell Curl, Hammer Curl, Preacher Curl, Wrist Curl, Captains Chair, Crunches

Tuesday - Triceps & Back & Abs & 30 mins Cardio

Bent Over Rows, Lat Pull Down, Pull-ups, Deadlift, Kick-backs, Rope Pull Down, Pull Overs, Skull Crushers.

Thursday - Legs & Shoulders & Abs & 30 mins Cardio

Sqaut, Leg Press, Leg Extension, Leg Curl, Seated Calf Raise, Standing Calf Raise.

Saturday - CV Work

30 mins Row, 30 mins Running

This is what I'm thinking of..:confused:
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Ok. I think you need to decide what you want to focus on.

You say you want your abs to show through (which is fine) but are talking about improving your strength.

Let's assume the former first; that you want a lean physique with a decent amount of muscle. First stop here is diet which I won't go into here. Next is that you should work at 8-12 reps for most exercises, perhaps also going heavy with fewer reps on the big compounds (deadlift, front/back squat, overhead press). If you follow something like what's posted in the sticky you'll be fine. You shouldn't be doing abs everyday, just do 3x30second planks (abs tight and squeeze your bum, after 10 seconds lift one leg, alternate...) once a week. Tbh you don't need any direct stimulation for them to grow.

You're routine above is a little out of balance.

Chest and bis doesn't need that much bicep work. Two exercises MAX. Biceps are a tiny muscle. No dips? :(

Back and tris, do deads first. Also, don't do kick-backs. Best triceps exercises imo are close grip bench, french press/skull crushers, rope pushdown.

Leg day looks fine. Just make sure most of your time is spent squatting. I find leg extension/curl to be totally useless, I much prefer doing stiff leg deads and leg press. Add in some calf work and that's all you need.


If you want strength, look at some dedicated routines. I've been doing this for a long time and I don't really know how to build a strength routine properly.
 
Had a good leg session today with my new knee wraps
Squats
5x5 @102.5kg (felt quite good, gonna up to 105kg next week and hopefully keep increasing this)
2x10 @80kg
Front squats 2x10 @70kg
and supersetted some leg extensions with hamstring curls on the machines, also did some calf work then 20 minutes cardio.

My legs are going to be murder tommorow, did lots of foam rolling on them to try decrease the DOMs, hopefully its gone by my driving test on thursday!
 
Kazz said:
So it's now Monday and my quads are still tender, things like using stairs take a bit longer as it bloody hurts and cycling to work this morning was interesting, don't think I went over 15mph.
What I'm asking is all this to be expected for the first few weeks of a proper routine?

Do I "MTFU!" and my muscles will just get used to doing these exercises?

Thanks in advance ;)
Click to expand...

Welcome to a new world :D
 
icecold said:
Ok. I think you need to decide what you want to focus on.

You say you want your abs to show through (which is fine) but are talking about improving your strength.

Let's assume the former first; that you want a lean physique with a decent amount of muscle. First stop here is diet which I won't go into here. Next is that you should work at 8-12 reps for most exercises, perhaps also going heavy with fewer reps on the big compounds (deadlift, front/back squat, overhead press). If you follow something like what's posted in the sticky you'll be fine. You shouldn't be doing abs everyday, just do 3x30second planks (abs tight and squeeze your bum, after 10 seconds lift one leg, alternate...) once a week. Tbh you don't need any direct stimulation for them to grow.

You're routine above is a little out of balance.

Chest and bis doesn't need that much bicep work. Two exercises MAX. Biceps are a tiny muscle. No dips? :(

Back and tris, do deads first. Also, don't do kick-backs. Best triceps exercises imo are close grip bench, french press/skull crushers, rope pushdown.

Leg day looks fine. Just make sure most of your time is spent squatting. I find leg extension/curl to be totally useless, I much prefer doing stiff leg deads and leg press. Add in some calf work and that's all you need.


If you want strength, look at some dedicated routines. I've been doing this for a long time and I don't really know how to build a strength routine properly.
Click to expand...

Many thanks for your reply icecold - I did forget the Dips :o

Perhaps if I do on Chest/Biceps as follows: Flat Bench, Incline Bench, Decline Bench, Chest Dips, Preacher Curls, Wrist Curls, 30 mins cardio.

For Triceps/Back: Deadlift, Lat Pull Down, Pull Up, Bent Over Rows, Close Grip Benchpress, Rope Pull Down, Skull Crushers, 30 mins cardio.

For Legs/Shoulders/Abs: Squat, Seated Calf Raise, Standing Calf Raise, Straight Leg Deads, Captains Chair and Planks, 30 mins cardio.
.

For CV Day: Just the 30 mins of Rowing and 30 mins of Running/Cycling.

Hopefully the above and the Cardio will help me get my lean look going, in time for Holiday season!
 
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