Ah, injuries suck :/ hope he's mending well! Dudes a beast (no homo)
*** The 2014 Gym Rats Thread ***
- Thread starter mrthingyx
- Start date
Ah, injuries suck :/ hope he's mending well! Dudes a beast (no homo)
Yeah, I want to gain a bit of fitness for the cycling to be honest. The issue is I just don't have the time to fit going to the gym and then to go out cycling, and I actually enjoy the cardio work, sad ain't I?
Anyway, I tried both the goblet squats today. I did the first 2 sets without any weights and the last set with a 5kg plate. It felt okay and I have no pain in my knee, so we will see how we go.
As for the rollouts, although I am new at using free-weights etc to build muscle, I used to go to the gym a while ago, and did rollouts then. I can do planks, but feel I get more from the rollouts.
I will get my new, simplified, hopefully less crazy-dangerous workout up tomorrow for someone to give me their opinion on if that's okay?
If I HAD to choose between being on my bike, or in the gym. Then it'd be my bike, every time
Fortunately, I have more spare time than most people.
Man of Honour
I love being on my bike but being in the gym is awesome too. The annoying thing is having to give my body time to rest, really....
Same here, I'm lucky enough I can go to the gym in works time which leaves plenty of time for the bike
Man of Honour
Same here, I'm lucky enough I can go to the gym in works time which leaves plenty of time for the bike
Kind of the opposite for me. I can get a lot of cycling done in the day as long as I'm happy to break it up. That's why the OcUK Strava club currently looks like this:
Code:
David Cartwright 83.5 mi 13 15.8 mi 17.0 mi/h 740 ft
Nick Lylak 62.3 mi 1 62.3 mi 12.7 mi/h 5,030 ftI end up doing about 5 or 6 rides per day :s Also, ignore how little climbing I do... South Manchester, bleh
If I HAD to choose between being on my bike, or in the gym. Then it'd be my bike, every time
Fortunately, I have more spare time than most people.
That... Is why you fail.
That... Is why you fail.
Feels
Another 10 weeks before I can get on a bike, so it's all lifting for me just now! Gains are happening....
Right, my revised, less crazy-dangerous (I like that term!!) workout (subject to the forum's approval!!)
Exercise Day 1
Flat bench press (with Dumbells) 3x8
Incline bench Press (with Dumbells) 3x8
Incline Fly's 3x8
Assisted Dips 3x8
2 Hand Seated tricep extensions 3x8
Tricep Cable Pushdown 3x8
Exercise 2
Bent over one arm rows 3x8
Chin ups (assisted) 3x8
Seated rows 3x8
Barbell Curl 3x8
Hammer Curls 3x8
1 arm alternating curls 3x8
Exercise 3
Lateral Raises 3x8
Standing Military Press 3x8
Seated shoulder press 3x8
Calf raises 3x8
Lunges 3x8
Goblet Squats 3x8
I will do core work each day I go which will be barbell rollouts and hanging leg raises. How many should I be doing of these though 3x8 again or more?
I am going to do 30 mins rower work on some days, I am not going to do it every day, but will probably do it 2 out of the 3. Then I will do a little swimming (I ain't a good swimmer) on the other day.
Is there anything there I should change or alter. Too much/too little? I have planned to do the exercises I like, the ones I feel I get more out of.
Cheers.
Exercise Day 1
Flat bench press (with Dumbells) 3x8
Incline bench Press (with Dumbells) 3x8
Incline Fly's 3x8
Assisted Dips 3x8
2 Hand Seated tricep extensions 3x8
Tricep Cable Pushdown 3x8
Exercise 2
Bent over one arm rows 3x8
Chin ups (assisted) 3x8
Seated rows 3x8
Barbell Curl 3x8
Hammer Curls 3x8
1 arm alternating curls 3x8
Exercise 3
Lateral Raises 3x8
Standing Military Press 3x8
Seated shoulder press 3x8
Calf raises 3x8
Lunges 3x8
Goblet Squats 3x8
I will do core work each day I go which will be barbell rollouts and hanging leg raises. How many should I be doing of these though 3x8 again or more?
I am going to do 30 mins rower work on some days, I am not going to do it every day, but will probably do it 2 out of the 3. Then I will do a little swimming (I ain't a good swimmer) on the other day.
Is there anything there I should change or alter. Too much/too little? I have planned to do the exercises I like, the ones I feel I get more out of.
Cheers.
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
I managed to annoy some people today and get a few looks by doing chin ups on the smith machine so I could use a straight bar grip. That is the only use for the smith machine right?
Man of Honour
I can't imagine any other use for it
Isolated bench press?
Soldato
Soldato
Inverted rows and bench-assisted chin/pull-ups
Using the bar to put your non-standing leg on for Bulgarian Split Squats (more comfortable than a bench)
Shrugs
Standing calf raises (standing on plates w/heels hanging off)
Donkey calf raises (you can attach a dip belt to the bar)
Swap days 1 and 2, then change the seated row to a deadlift 3 sets of 5).
Will swap days 1 and 2, but can I ask why? Damn, I like the seated row, only thing I can do lots of weight on
And only 5 reps on the deadlift - again can I ask why?
The only way I can bench with a bar is to use the smith machine. I just feel more comfortable using the dumbells. Have swapped the seated row for the deadlifts.
No, military press is in front, here: http://www.muscleandstrength.com/exercises/military-press.html
Will swap days 1 and 2, but can I ask why? Damn, I like the seated row, only thing I can do lots of weight on
And only 5 reps on the deadlift - again can I ask why?
Just because you can pull a lot iofweight on something doesn't make it as useful an exercise as something else.
Seated row is a good exercise, but given you already have single-arm rows in there, you are just duplicating a movement with a bit more isolation. Not necessarily a bad thing, but not best bang for your metaphorical buck. My take on training (after "whatever works") is basically lift heavier in a single exercise than at a lower intensity across two or three (I.e. heavy benching, as opposed to screwing around with notsoheavy benching, tuen incline/decline pressing. Benching followed by pec fly work is different, however).
Deadlifts will do more for your back than rowing will, anyway.
And five reps because any more and - if you are lifting heavy and properly - your form will start to break and you increase your risk of injury. If you know what you are doing then there are training approaches that involve more than five reps, but for strength, stick to five or below.
I've started upping my volume of weights last few weeks to try and increase my size.Tomorrow i am doing chest/triceps, i go 5 times a week but split my muscle groups so sometimes they get trained twice a week on rotation.
This is what i am doing tomorrow:
Flatbench Press 5x5-6
Incline Dumbell Press 4x6-10
Dumbell Pullovers 3x8-12
Cable Fly Crossover(dont know name of this?) 3x8-12
Assisted Dips 5x6-12
Close Grip Benchpress 3x8-10
Tricep Pushdowns 2x15-20 (75% or so of my lift weight for 6 rep range or so)
Is there anything i should change?
Two more questions for experienced lifters on here too: Do you guys work your forearms? if so with what exercises?
This is what i am doing tomorrow:
Flatbench Press 5x5-6
Incline Dumbell Press 4x6-10
Dumbell Pullovers 3x8-12
Cable Fly Crossover(dont know name of this?) 3x8-12
Assisted Dips 5x6-12
Close Grip Benchpress 3x8-10
Tricep Pushdowns 2x15-20 (75% or so of my lift weight for 6 rep range or so)
Is there anything i should change?
Two more questions for experienced lifters on here too: Do you guys work your forearms? if so with what exercises?