Gym
#1
Posted 08 April 2010 - 04:48 AM
Post whatever you feel, workout routine, sticking points, diet, anything you want to share.
My current plan is 4 days a week with an optional day. My ideal week would pan out (days are interchangeable)
Monday -
Spin class - 45 minutes - cardio
The guy who does Monday does a few sprints but tends to focus on slow beats with heavy load for muscular endurance, which is a nice easier way to start the week then coughing out my heart and lungs.
Torso
Shoulders, Upper back and Pecs.
Three exercises per body part with 3 sets, ranging normally from 8-10 reps.
Favourite is doing bench for Pecs, then after exhaustion for current weight, drop 10kg and repeat until just the bar.
Tuesday -
Rowing machine - 30 minutes/5Km - Cardio
Arms-
Biceps and Triceps, ranging from full body dips to ez-curls, skull crushers and Zottman curls
Same format as Torso.
Wednesday -
Spin class - Same as Monday except the Wednesday girl is completely focused on fitness so it's non-stop sprints and movement, very few rest tracks or slow beat heavy load.
Or
Treadmill
Forty minutes, take away the 10 minutes for warm up and cool down I hit about 4/4.5km.
I would like to interval train but am content to just jog.
Core -
Core program is lacking currently, do obliques, back and abs (upper and lower), can't seem to find a good exercise for obliques and a better one for upper abs.
Thursday/Friday
Rest one day, take the bike out on the road for 40 minutes the other day.
Saturday
Spin Class
A combination of Monday and Wednesdays class.
Legs
Only free weights for legs, squats, lunges, dead lifts and ass-to-grass.
That's about my week.
Joined the gym last November, could count the amount of times I've had fast food since then, I almost completely drink water, less then a 345ml can of soft drink a week, makes me feel sick now. Still like my snacks but I have a container full of mixed nuts, and dried apricot and banana to try to minimise that.
Also am on 20-25g of WPI after a workout and at night after a workout.
Current goals?
Using this before I started my BMI was 22.2, is now 20.7, didn't think I could really lose weight but I lost about 5-6Kg in my first month and stayed around 67Kg since then. Would like to get some more weight of from my core so my abs can start to show, and get my arms to develop as fast as the rest of me.
#2
Posted 08 April 2010 - 05:11 AM
Easter had my gym closed for a while, and I ate a lot so I feel fat as fuck. Also, I had a shoulder injury for a while in my left shoulder which made me weaker overall. Tuesday I my programm was like this:
Chest:
Flat Bench
Incline Bench
Decline Bench
Dip
Cable Cross
Broceps:
Incline DB Curlz
EZ Bar Curlz
Isolation
Legs:
Squatz
Legg press
Calve raise machine
Leg curl
Today I'll be working on my back, shoulders and abs. Planning on doing some pull down varations, barbell rows, overhead press and maybe I'll do some triceps afterwards cause they feel sucky atm. Could throw in some deadlifts in as well, cause I did legs 2 days ago from now.
Goal:
Get as cut as possible for summer. I weigh 80 kgs now, I wanna maintain that weight but get more cut around the abs and get bigger especially around the shoulders and chest. Trying to eat well, sleep better and smoke less. Also, I wanna be able to do pull ups and all body weight excercises easily (can do the dip good most of the time, but not always pull ups).
Watch you could try the Plank excercise. http://www.youtube.c...h?v=MHQmRINu4jU . When I did this one for the first time.. damn I felt it! Kept it in my programm ever since.
#3
Posted 08 April 2010 - 06:33 AM
#4
Posted 08 April 2010 - 10:59 AM
Then I work Obliques 10 reps, increasing my weight by 5lbs for 3 sets.
Lower abs: Planks (30 sec.), Reverse crunch (15 reps), sit ups (30 reps).
Sometimes I'll use the machines for arms if I'm feeling motivated, haha.
Though I haven't gone to the gym in about 2 weeks since school and other shit has taken up my time, but I'm hoping to return next week since I won't have this massive paper hanging over me anymore.
#5
Posted 08 April 2010 - 05:30 PM
Lately what I've been doing, lame as it might sound, is jumping jacks and sit ups in my backyard for twenty minutes. I do as many jumping jacks as I can, as long as I can, when I get tired I lay down and do sit ups until I'm not too tired anymore, then go back to jumping jacks. It seems to be a better workout than it sounds on paper so far.
#6
Posted 08 April 2010 - 06:40 PM
Either way, the first hour is always cardio with three 1 minute breaks, and that's on Monday, Tuesday, and Thursday. After the first hour on Tuesday and Thursday, we practice martial arts. Sometimes that involves sparring (either with sticks, gloves, or on your knees using just ground techniques), but about half the time it doesn't.
However, every time we've done ground sparring, it's worn me out to the point that my body literally goes part way into a state of shock. I start feeling dizzy, my eyesight goes a bit, and my limbs are all shaky. But eating some carbs always takes care of that pretty quickly, which just means that I used up all of the ATP and carbs stored in my muscles. Which in turn means that it was a good workout. :(
Anyway, I plan on doing a lot of jogging and running over the summer. My endurance sucks, and I need to do something about it. :\
#7
Posted 08 April 2010 - 07:10 PM
The motto is awesome too, "Do your best, and forget the rest."
I did Yoga today...yes...Yoga.
Even though it sounds cheesy as all get out, Yoga actually is pretty tough stuff.
It's actually the hardest out of the 6 that I do a week.
Here's what it looks like for me right now:
Monday
Chest and Back Exercise, along with Ab Ripper X
Tuesday
Plyometrics
Wednesday
Shoulders and Arms, Ab Ripper X
Thursday
Yoga X
Friday
Legs and Back, Ab Ripper X
Saturday
Kenpo X
Sunday
Rest or Stretch X
Even though it's tough stuff, I'm doing the best I can and will be able to do all of it at the end of the 90 days.
It also changes every 4 weeks, and I'm on Week 2.
The diet is pretty strict with lots of protein and low carbs, which I'm mostly following with the protein and having not too many carbs.
I feel a lot more energy in my system now than I ever have in the past 5 years, so I know it's working, it's just a matter of time before the weight starts to fall off.
#8
Posted 08 April 2010 - 09:30 PM
Monday/Wednesday/Friday:
Spartacus Weight Circuit (yes, it's actually called that)
Every Other Day:
10 minutes bike (or run), curls, core
#9
Posted 08 April 2010 - 11:28 PM
#10
Posted 09 April 2010 - 02:01 AM
Diddy Kong, on Apr 8 2010, 09:11 PM, said:
I done that before, I call it the bridge, I do some variations with a upturned bosu though to make it harder to stay still, if you want a real challange, stick your feet on a fit ball and hands on either side of a upturned bosu.
With my problem I meant more trouble with the crunch/situp area. I am a fan of hanging leg raise for the lowers, but don't really have a routine for the uppers.
For people here who are running heaps for whatever reason, have you tried interval training? From what I've been told about it it started because apparently Soccer players are the most fit of all athletes because of the combination of jogging, running and sprinting. It basically is, change the jogging duration depending on how fit you are, jog/run for 3 minutes, sprint for 30 seconds and repeat for your whole workout.
I'm a bit stuck with mine. I'm trying to drop a bit of weight to tone up my abs and to bulk up, but I'm told by a Personal Trainer that all the cardio I do isn't helping with the bulking up because of stress hormones or some rubbish along those lines.
#11
Posted 09 April 2010 - 05:36 AM
Cardio doesn't really screw up your bulking watch, but remind that buling up means that you eat more calories than you burn. If you do too much cardio, you'll likely burn more than you eat thus you lose weight.
Strenght training is as good as cardio for burning fat. I cannot imagine any of you obsese, so strenght training alone is good if you want a cut look. You can still do cardio, but lifting should be your main focus.
#12
Posted 09 April 2010 - 06:56 AM
Actually, I've been wondering what the machine I use is called. It's not an elliptical, but its called an AMT- Adaptive motion trainer. I like it because you can change your stride length and pace: http://www.precor.co.../en/amt/amt100i. You can even change the resistance for intervals, and see how many calories you're burning per minute (I try to do about 11-12) I always end up having to bring a towel XD
One thing that irritates me most about going to the gym though is the fact that it's the rec center at my school. I don't get why the girls there feel the need to wear cut T-shirts with their sorority logos on them, or apply makeup before getting on the treadmills. A good workout will have them sweating off all makeup and wishing they hadn't worn those stupid cotton shirts >>
#13
Posted 09 April 2010 - 07:04 AM
But yeah, a good cardio workout should make you sweaty. Which is why I don't like it. At least, in the gym. I like running outside, but the weather wasn't good here for months so...
I'll see if I still have energy tonight after work to go for a run afterwards.
#14
Posted 09 April 2010 - 05:14 PM
-Monday: Biceps and Back
-Tuesday: Chest, Triceps, and Shoulders
-Wednesday: Biceps and Abs
-Thursday: Chest and Triceps
-Friday: Free-for-All, but no chest. Usually do my back and shoulders on these days.
I only do my chest two times a week, which is when I bench, hard. Apart from that, I kinda mix it up a bit, but the focus is all on my arms, shoulders, chest, and back. I work my abs only every so often and I usually warm up by running a mile on the treadmill before hitting the weights.
#15
Posted 09 April 2010 - 05:27 PM
But that seems like a solid programm gsn. :joy: Keep lifting bra.
#16
Posted 10 April 2010 - 06:52 PM
Diddy Kong, on Apr 9 2010, 09:36 PM, said:
Cardio doesn't really screw up your bulking watch, but remind that buling up means that you eat more calories than you burn. If you do too much cardio, you'll likely burn more than you eat thus you lose weight.
Strenght training is as good as cardio for burning fat. I cannot imagine any of you obsese, so strenght training alone is good if you want a cut look. You can still do cardio, but lifting should be your main focus.
Wouldn't eating more calories add on fat though?
I'm a bit weird I think, I've always done some form of sport when I was in school and that so I'm used to being fit, so I want to maintain and get fitter, but at the same time want to bulk and tone so yea, not sure if you can have both. I know I need to cut out some cardio so I get more time downstairs with the weights, my timetable is
Arrive gym at 6am
Cardio till normally 6:40am, 6:50 if I do a spin class
Weights until 7:10-15
Then shower and leave for work.
So that 20-30 minutes doesn't leave me enough time.
I'm not sure you're leaving enough rest time in between workouts Gsn, when I started I was doing 2 workouts 3 times a week, then went to 3 workouts 2 times a week, now do 4 workouts once a week, leaving 7 days of recovery, which is when muscles grow. The idea with it though is that you absolutely punish yourself each workout, which is rewarding when my chest is still tight and sore 4-5 days after.
Side note, did arms yesterday, same as last few weeks, my triceps are sore but not my biceps, but I lifted to exhaustion. Don't get it.
#17
Posted 10 April 2010 - 07:07 PM
#18
Posted 10 April 2010 - 11:34 PM
And to me your second sentence makes no sense at all. If I leave a longer recovery, how am I not leaving time for regrowth?
#19
Posted 11 April 2010 - 12:57 PM
Diddy Kong, on Apr 9 2010, 04:27 PM, said:
But that seems like a solid programm gsn. :joy: Keep lifting bra.
Haha, thanks dude. It's been working pretty well for me so far.
My Best Wishes, on Apr 10 2010, 05:52 PM, said:
I think 2-3 days of recovery is enough, although I do take days off if I'm feeling sore all over (Today being one of those days lol). I think abstaining from working out for more than, like, a week at most is bad for me. I start getting sore more easily doing the same workouts that I should be tackling with no problem with my usual 2-3 days of rest.
#20
Posted 11 April 2010 - 02:27 PM
But I find it interesting, for appearances sakes, I noticed something. At school, I see a lot of different guys, but I rarely pay attention to whether or not they have biceps or not-- its all the same to me. Yet I'm so freaking focused on whether or not i look like I've got a muffin top. But is it the same with you guys? I mean, I'll notice it if I'm specifically looking at someone for their attractiveness, but are you guys the same way with appearance for girls?
I don't know if that made any sense...
#21
Posted 11 April 2010 - 03:42 PM
Still,when I see girls with exposed muffin tops, I sometimes get the urge to just wanna run up and squeeze them. ):
I decided to do some pull-ups in my house today, since I'm too sore to actually go do any sort of full workout. I feel so fat if I'm not doing exercises.
#22
Posted 13 April 2010 - 07:20 PM
My Best Wishes, on Apr 11 2010, 06:34 AM, said:
And to me your second sentence makes no sense at all. If I leave a longer recovery, how am I not leaving time for regrowth?
Let me rephrase. Longer, less frequent breaks mean a slower build up as you eat into potential gain.
Shorter, more frequent breaks mean a faster build as you eat into previously built msucle, rather than going into negatives and building off that.
#23
Posted 14 April 2010 - 06:21 AM
Also, I'm suprised Toasty hasn't posted in here.
#24
Posted 14 April 2010 - 09:44 AM
#25
Posted 14 April 2010 - 10:05 AM
#26
Posted 14 April 2010 - 10:31 AM
#27
Posted 14 April 2010 - 12:04 PM
I'm always confused though. Is the squat an actual back exercise? I know that you should rest between deadlifst and squats (or do them on the same day) but what about your lats?
At least, I'm always resting between them. And find it quite hard with time management, seeing as I work on Friday and Saturday only, and most of the time skip Sunday.
I think about doing squats more often though. I wanna get the hang of them as soon as possible.
#28
Posted 15 April 2010 - 08:11 PM
and HOLY SHIT. I haven't gone to the gym in like, two weeks. I was on the verge of a nervous break down from stress and that shit totally made me feel AWESOME. Something about running never ceases to calm me down.
#29
Posted 16 April 2010 - 01:30 AM
Diddy Kong, on Apr 15 2010, 04:04 AM, said:
I'm always confused though. Is the squat an actual back exercise? I know that you should rest between deadlifst and squats (or do them on the same day) but what about your lats?
At least, I'm always resting between them. And find it quite hard with time management, seeing as I work on Friday and Saturday only, and most of the time skip Sunday.
I think about doing squats more often though. I wanna get the hang of them as soon as possible.
Squats are a leg exercise, what part of the leg I'm not really sure, think the hamstrings, but you can do deadlifts and squats on the same day as they're both legs.
It's always a good feeling afterwards, whether you're stuffed from running or spent doing weights, it's also the being thing in my opinion when you're pissed off or frustrated. Kills the feelings quick as.
#31
Posted 22 June 2010 - 10:02 PM
#32
Posted 22 June 2010 - 11:46 PM
#33
Posted 23 June 2010 - 12:14 AM
....and I can't. ):
Which is bad because that's something I should be able to do (at least partially) if I want to consider myself anything like a traceur. :\
Also been doing calf workouts to increase my already massive hops. :O
Or rather, I'll be continuing to do so after my ankle completely finishes healing.
#34
Posted 23 June 2010 - 12:31 AM
ihatekraden, on Jun 22 2010, 09:02 PM, said:
Nice! Are you just trying to tone something in particular, or everything?
Wild Fox, on Jun 22 2010, 10:46 PM, said:
Unfortunately, I'm not an expert at abs. I do lots of workouts for chest, back, tris, bis, and shoulders...but for abs, I only do sit-ups really lmao.
God, I'd love to be able to do that on a pole. A friend of mine in Italy has a really nice torso...he can level horizontally on a pole, lucky bastard haha.
#35
Posted 23 June 2010 - 12:44 AM
#36
Posted 23 June 2010 - 12:55 AM
BUTTSEX, on Jun 22 2010, 11:31 PM, said:
Unfortunately, I'm not an expert at abs. I do lots of workouts for chest, back, tris, bis, and shoulders...but for abs, I only do sit-ups really lmao.
God, I'd love to be able to do that on a pole. A friend of mine in Italy has a really nice torso...he can level horizontally on a pole, lucky bastard haha.
I find that sit ups tend to work the bottom two ab muscles the most, while leg lifts work the top two, and crunches work the middle.
As for obliques, I tend to do crunches with my legs to the left, and then again with them to the right, and then I'll also prop myself up sideways on one elbow and try to hold my body perfectly straight (so that only my elbow and feet touch the ground) for as long as I can, and ten switch elbows and repeat.
I find that doing sideways leg lifts (some people call them scissors) tends to work the muscles on the side of your thighs more than your obliques, but I could be doing them wrong.
Though I'm not an expert. I just find that these specific muscles become more sore/tired when doing these specific workouts.
I should also start doing more upper body work though. I have some pretty sturdy pecs, forearms, and triceps, but my biceps are lacking, and the muscles in my upper body in general seem get sore/worn out faster than they probably should.
Though the inflamed joint in my chest along with a strange, un-explained pain in my left elbow when putting my left arm under certain stresses tends to keep my away from those kinds of exercises. :\
#37
Posted 23 June 2010 - 10:13 AM
BUTTSEX, on Jun 23 2010, 12:31 AM, said:
Well, a little of everything really. I got a workout plan from one of the trainers at the gym, but he told me to follow it for like three weeks and then come to him again for a better workout. (I'm a complete beginner to any and all exercise so I'm starting out small.)
Warmup on bikes for 10-15 minutes
Monday: Shoulders, Core,
Tuesday: Chest, 10 minutes of running at 6MPH
Wednesday: Legs, Core, 15 minutes of running at 6MPH
Thurday: Back, 10 minutes of running at 6MPH
Friday: Arms, Core, 15 minutes of running at 6MPH
I do a few pushups and situps when I wake up and go to sleep as well. I've also been trying to eat healthier, ie drinking a lot more water instead of sugary drinks, more chicken and turkey instead of red meat, and not nearly as much fried food and processed junk food.
#39
Posted 25 June 2010 - 03:19 PM
#40
Posted 26 June 2010 - 12:41 AM
#43
Posted 26 June 2010 - 08:32 PM
Wild Fox, on Jun 23 2010, 07:20 PM, said:
I wouldn't know, he's in Italy. :x
ihatekraden, on Jun 25 2010, 02:19 PM, said:
inorite
The exhilaration you get during your first time working out is sweet.
#45
Posted 07 July 2010 - 03:13 PM
Medication is seriously screwing with my gym progress atm. >_>
#46
Posted 07 July 2010 - 03:27 PM
Diddy Kong, on Jul 7 2010, 03:13 PM, said:
Medication is seriously screwing with my gym progress atm. >_>
Well, I am somewhat overweight, so that's why I do cardio. I try to run outside, but we have a heat wave here, and it's completely awful to try to run in the heat. (It was 105 degrees F here today, about 41 degrees C.)
#47
Posted 07 July 2010 - 03:31 PM
And damn, that's some weather...