The Gym Thread

[discobrad]

went looking, couldnt find the old gym thread, must have been pruned or something
anywyay, heres a good place to talk about your gym routines, plans or thoughts of going to the gym and various **** like that

in the last year or so i have moved as much of my weights that i lift to compound weights. so squats, dead lifts, military press, standing row, upright row, hang cleans, etc. has done wonders for my back and core strength, really noticed the difference in how i lift things and the strength in different places (noticeably different as i have been building a new garage and pergola at home and the lifting involved in that has been a lot easier)

anyway, lets get this thread back up and running!

[=beast=]

ill start by detailing my body building progress so far...if anyone cares

been on a strict diet (as strict as you can be with a job and studying) for 18 months

started at 83.5kg, bf% of 19%
now, am currently at 86.5kg, bf% of 13%

workout for an hour, 5 times a week. Heavy sets. Split routine

my goal is 95kg, bf% of 10%. Then hopefully get into a competition and drop my body fat to 3% for the stage

this summer i plan to cut, to drop my body fat as low as i can. For practice and experience...and fun!

[Treloar]

My routine is pretty simple...

I try to go to Heartbeats (Gym), 3 times per week (Mon, Weds and Friday, thus having a rest day between workouts for my body to recover if I pull a muscle or something).

When there I do warmup on a treadmill with an incline of 6 and a speed of 7 for 10 minutes and then go on to do either Circuit 1, Circuit 2 or both if I am up to it + any additional machine like cycles, rowing machine, etc

Generally takes me 1 - 2 hrs.

[R3-5eNn]

Atm I eat a truckload and work out 5 times a week, no cardio. My gym sessions range from 45mins to 1hour depending on the muscle groups I exercise. I'm currently trialing different shakes to see which one best suits my needs. Next one I'm trialing is Syntha-6.

I've just been given a new diet which I will really try to implement while I go back to my studies next week.

So far I've gained around 3kg's and still have almost no body fat.

[Treloar]

Atm I eat a truckload and work out 5 times a week, no cardio. My gym sessions range from 45mins to 1hour depending on the muscle groups I exercise. I'm currently trialing different shakes to see which one best suits my needs. Next one I'm trialing is Syntha-6.

I've just been given a new diet which I will really try to implement while I go back to my studies next week.

So far I've gained around 3kg's and still have almost no body fat.

I envy you, I have to lose weight or rather i should say fat, having been told the normal amount of visceral fat for someone of my proportions is 9 - 14 KG's and I am currently 19.4 KG..... too many pizza's i think!

[w1nds0r]

My workout consists of the following:

Monday, Wednesday and Friday I do a set of push ups with a weight plate on my shoulders followed by a circuit consisting of 10 squats, rest one minute, 10 overhand chin ups with hands shoulder width apart (sometimes I do the wide grip to mix things up), rest one minute, 10 deadlifts, rest one minute, 10 dips, rest two minutes and then repeat three times. I do all sets in that circuit at the maximum weight I can handle to get through the 3rd circuit. After a longer rest I then do a circuit that works on my core/abs X2. Then for some cardio I go for a 1/2 hr run.

Tuesdays and Thursdays I go for a one hour bike ride. And I rest on the weekends.

I am not really looking to build muscle that much, just looking to keep fit.

[Nimbot2506]

Oh yay !
Didn't see this forum get created =]

Well I've changed my routine from the last gym thread.

Instead of a split routine, I now do what someone said and now starting to do a full body workout. Saving me time and also I don't have the equipment to do a full body workout.

So here is my routine.
(5x5 or provided)
Pull ups, as many as I can do * 3 sets
chin ups, as many as I can do * 3 sets
Dips, (5x5 but reduce 1 rep per set so 5 4 3 2 1)
then Bent Over Two-Dumbbell Row
And after each set I'll do crunches.
Dumbbell squats (don't have a squat rack)
21s (bicep exercise (not 5x5))
Bench Press with incline push ups on stairs (alternate between incline bench press and normal bench press per week. Same as push ups)
One-Arm Side Laterals
And front raises
then finish with dumbbell shoulder press with shrugs inbetween sets

Takes me about an hour to do

Cardio work insists of
Beep test every week
And now that I'm back to uni and have massive breaks 2 * 3 hours and one 4 hour break...

I'm going to go for a swim 2 times a week and probably do about 5km, I don't know lol I'll figure out how far I can swim and work on that.

[Nimbot2506]

I've also said I'll post pictures of my home gym.

Hidden: show

Sorry for the quality, I downgraded the camera in my phone.

As you can see punching bag, After the beep test I do some boxing too. I Should mention that.

So bench press
that power stand or whatever it is called
4, 7.5, 10, 12.5kgs dumbells (the 10 can also become 5)
Although I do need 15 17.5 and a 20kg dumb bell... I'll probably get these once I need it.

The only thing I need for my collection is one of these.


I don't know where I'll put it though.

Edit: Wow didn't know they were so big... Hidden now

[w1nds0r]

Just out of curiousity how well do you go on the beep test? Depending on the day I can get anywhere between level 11 and 13 with my personal best of level 14-2.

[Nimbot2506]

Eh, I have just started doing cardio, very unfit in that department.
I can get up to about 8.3 pb
but average about ~7.7

[w1nds0r]

Not many people I know who are sort of fit have done one and I was just wondering how others went compared to me. I know the Army recruitment officer was quite surprised last year when I told him I could get to 13 and asked a series of questions to make sure I was actually as fit as I had suggested. I feel that running for half an hour gets boring so alternative ways of building up my cardio strength would be appreciated.

Still 7.7 isn't that bad. The required level to get into any of the armed forces is 7.5. Keep it up.

[Nimbot2506]

Yeah I prefer HITT when it comes to running around my area. I hate treadmills because it is just so boring.

Yeah its not bad but I'm trying to get my VO2 up.
http://www.aminoz.com.au/beep-test-calc ... alc-8.html

at the moment its like

Your relative VO2 Max is: 38.8 ml/kg/min

Your absolute VO2 Max is: 2.5 L/min

Which according the graphs is between poor and fair...
So that is one of my goals.

[Atmosphere]

when i started i was 73kg and 12% body fat, about a year later i haven't checked my body fat but i'm about 75kg.

goal was to lose the slight hill i had in my abodomen and gain the six pack i had back in my early 20's and be overal toned , i've come to the realisation that i can't get the six pack back without sacrificing my diet (frankly i love my food far too much to sacrifice that) so i'll settle for having toned abs just not sculpted.

work out consists of 3 work outs a week in a 4 week cycle
week 1 - rest and bulking
week 2 - heavy weights low reps
week 3 - cardio work (lots of running)
week 4 - light weights high reps

has worked fantastically. And i haven't sacrificed my diet at all. However i have a relatively fast metabolism to begin with.

[discobrad]

regarding beep test, my best time ever was a 14-4 when i was 17
havent done it in years. tho then i was 6 foot and 61kgs, a running beanpole
i am now 6"1 and 88kgs, mostly from bulking up but also the beers and pizza. manage to maintain a not bad level but not the 6 pack i once had

also good work nimbot on the roman chair, wicked piece of gym equipment. as for squats, if you want to use a bar may i suggest doing a lighter weight and more squats, then you do a hang-clean and military press to get the bar behind your head (can explain it more if you wish)
just a thought

[Nimbot2506]

Thanks discobrad =]
It has served me good so far.

Ah yeah I know what you mean, I might try it. Last time I did it I try tried to put it behind my head but pulled a muscle in my shoulder. Most likely too heavy but it was definitely lower weight (on each side) than the shoulder press with dumb bells that I do. I just have bad shoulders. Which is why I don't play basketball anymore =[

I'll try with just the bar