*** The 2012 Gym Rats Thread ***

[elrasho]

Hey up lads,

I've been training for 3 years using my bench and free weights at some. Here's my current workout routine:

Day1: Bench press, Incline Bench Press, Dumbell Flys, Tricep extentions and those sitting down tricep curl things from above your head to your back

Day2: Standing dumbel curls, standing dumbel hammers, standing barbell curls, preacher curls, AB workout as below

Day3: 2mile run and ab session (situps, v-situps, v-situps with 8kg medicne ball, leg raises. Squats.

Day4: boxing (bag work, shadow boxing, skipping, circuit training)

Day5: dumbell military press, "hitler" raises, sideway raises, barbell military press

I mix this up by sometimes down 8 reps of heavy weight, or 12 reps of 80% load weights. For example on Day1 I'd do an 8 rep workout. Then Day2 do a 12 rep session. THis alternates so in a two week period I've done a 8 and 12 rep session for each muscle.

I should implement dead lifts but working full time I struggle to spend as much time in the gym as I want.

So guys what do you think of my schedule? My aim is to gain lean muscle mass.

 

[LiE]

I can't see any leg work.

 

[Skillmister]

I should implement dead lifts but working full time I struggle to spend as much time in the gym as I want.

So why don't you swap out some of the bicep work for deadlifts?

 

[elrasho]

I can't see any leg work.

squats and running are the only leg work I can do. Oh and lunges. I don't have machines at home, just a bench, squat rack with tricep pull down extention on the back (its call a marcy power 10.0 or something)

So why don't you swap out some of the bicep work for deadlifts?

Good idea, but my arms are lacking. I have the size but no the definition hence I try to do a bit more for arms. I need to incorporate bent over rows and dumbell lifts (you know for your "wings")

 

[Begbie]

I can't see any leg work.

Sqauts and circuit training are in there.

 

[LiE]

Yea I see it now.

 

[icecold]

All I saw was the day of bicep work and my eyes started bleeding. BRB from hospital...

 

[elrasho]

All I saw was the day of bicep work and my eyes started bleeding. BRB from hospital...

why?.. and fixed

 

[icecold]

You're doing more bicep work than for the entire of your legs.

You're also doing 4 bicep exercises compared to 2 tricep exercises.

Oh, and zero back work.

 

[elrasho]

Agree, think Il split bicep work with dead lifts and bent over rows

 

[Delvis]

Scary thought...Even contemplating doing bicep work over deadlifts

Get some deads and rows in on your routine, if you have room / time after that. Then by all means do some direct bicep work. Your arms will only grow in proportion with the rest of your body

 

[Dark_Angel]

Guy on sunday lucked it.

Was keeping an eye on him throughout his workout as he was clearly struggling. He tried to bench press 30KG by himself (no spotter) and I watched him do the reps... sure enough he struggled like hell and couldn't rack the bar after several reps.

He got one side but not the other and it pinned him by the throat, cue me running to the other side of the weight room around half the equipment to pull it off him. Needless to say, he went to lower weight and will ask for a spotter if unsure now >.<

Having said that, the day before (saturday) I was working out and this guy and his friend were doing deadlifts. I got back damage just watching one of them. While the 'expert' friend watched, he continued to perform deadlifts with his back quite literally forming an N shape throughout the process...

 

[Skillmister]

Having said that, the day before (saturday) I was working out and this guy and his friend were doing deadlifts. I got back damage just watching one of them. While the 'expert' friend watched, he continued to perform deadlifts with his back quite literally forming an N shape throughout the process...

Same in my gym the other day. I've never seen the guy who was 'coaching' do deadlifts ever before, he's usually a bicep only guy. For some reason he was teaching his mate deadlifts and dear god i could hear his back snapping from across the gym. Feet weren't even level, a good foots length difference, hips literally not moving and spine curving till the bar touched than half curling it on the way up.

 

[Dark_Angel]

 

[reiyushin]

Rack was mega hogged today! (Though he was squatting so shouldn't complain)

DB Spress - 3x5 - 36kg
(Rack still busy....hmmm I feel like bench.....busy.....right DB bench )
DB Bench - 10x10 - 34kg (60s rest on these was haaaard)
(Free rack!!!)
Front squat - 5,3,1+ 60x5 80x3 90x3
Cable row - 4x10 - 40kg

Grappling to the death....

 

[lanzarobbie]

@reiyushin

Heres a pic of my multi-gym

 

[reiyushin]

Hi ive brought a multi-gym which ive been using for a couple of weeks, my list of exercises are.

bench 100 lbs 3 sets of 14,12,10 100lbs is max weight of multi-gym
butterfly 50 lbs 3 x 12,10,8
biceps 50 lbs 3 x 12,10,8
triceps 40 lbs 3 x 12,10,8
back 60 lbs 3 x 12,10,8
6 second abs machine

I do 1 chest and arm exercise each day like bicep and bench.
Im a building refurbishment and maintenance specialist so i have an active job.

My diet is

breakfast 2 x wheetabix
lunch ham or tuna roll, yoghurt, banana and apple
dinner normally chicken or fish with jacket potato and salad

I'm a noobie and don't really know what im doing, im looking to build up a bit.

Any advise would be appreciated.

My brains fried but here goes

1) Eat more always good news eh? protein at brekkie, some additional fat might be a plan as well. Eat to grow.

2) Leg work - Your bodyweight is more than enough for legwork, BW squats, lunges and eventually single legs. Youtube for the form of things but leaving your legs out is a big nono.

3) This assumes you're not getting the growth you want so far and you've been doing your program for a bit: 3 sets is fine but more is.....more don't be afraid to go beyond the generic 3 sets of X reps. Growth is a response to stimulus and over time you'll grow accustomed to the same weights, reps and rest.

4) Look at bodyweight work - pushups, pullups, squats, lunges and their variations are VERY underestimated.

I'd do a split:
Push - Chest, shoulders and triceps
Pull - Upper back and biceps
Legs+core - Legs and core

3 days then a rest day and repeat.

So in summary: Eat more, work your legs, up the sets/reduce rest if it's too easy and you've maxed the weight and look at BW work.


(PS sorry if this is gibberish.....nackersd )

 

[lanzarobbie]

thanks a lot i appreciate it, eating more is a problem at the moment as i think i have a stomach ulcer, waiting for a test. What is a good cereal to add protein cheers, ideally something out of a box lol.

 

[reiyushin]

Ulcer....ouch!

Porridge > Wheetabix I think but it you could just add some nuts to breakfast or some soft cheese, meat or more milk. All are decent options

 

[icecold]

New lever arrived for my belt!

I can now tighten it to where it should be, huzzah!