The official gym & weightlifting thread! rep #2

[i_got_a_mohawk]

My current routine:

Monday - AM-Cardio, PM- Weights
Tuesday - Rugby training
Wednesday - AM-Cardio, PM-Weights
Thursday - Rugby training
Friday - AM-Cardio, PM-Weights
Saturday - Rugby match
Sunday - Off

I'm back to keeping it simple, following the Starting Strength 3x5. Not looking for much in the way of gains at the moment, trying to get rid of the extra bodyfat first.

Lifting goals this year are to Deadlift 210Kg (463lbs) and Squat 160Kg (353lbs).

 

[boynamedsuse]

Just found this thread. With all of the whining about amp weights I was starting to thing I was the only one here that had ever even seen the inside of a gym.

I have a feeling we are a small minority, though.

 

[jp58]

Played a couple pick-up games of basketball to 30 tonight.

Game 1- 8 pts, 1 block, handful of rebounds.

Game 2- 2 pts, 1 steal, 4 assists, handful of rebounds.

Game 1 I played really well. I was shooting well, and a team mate of mine was on fire. If one or 2 of the other players would've played team ball, we would've won. In Game 2, I had all 3 of my missed shots, but I was passing the ball pretty well so it worked out okay. We got ran out as a team in that one though.

All in all it was fun to play some ball and get some good exercise in. Looking forward to hitting the gym up tomorrow.

 

[tastybasslines]

My current routine:

Monday - AM-Cardio, PM- Weights
Tuesday - Rugby training
Wednesday - AM-Cardio, PM-Weights
Thursday - Rugby training
Friday - AM-Cardio, PM-Weights
Saturday - Rugby match
Sunday - Off

I'm back to keeping it simple, following the Starting Strength 3x5. Not looking for much in the way of gains at the moment, trying to get rid of the extra bodyfat first.

Lifting goals this year are to Deadlift 210Kg (463lbs) and Squat 160Kg (353lbs).

I don't agree with this schedule. AM cardio is great, but only if it is for a quick walk...Weights in the night time will only just maintain the amount of calories you are eating, unless you are a solid diet practitioner. You are sure to eat some calories late in the day, and if you did only cardio, it would be at least 20 min until you burned calories.

Wieght first burns glucose stores...do 20 min of weights and your cardio after that is efficient and pure profit....

 

[i_got_a_mohawk]

20 minutes til you start burning calories? The second you start doing anything, it burns calories!

Glycogen levels are going to be lower when you first get up in the morning, you'll move onto burning fat quicker. Breakfast, lunch and time allow the glycogen stores to refresh, and then into the gym in the afternoon, having a meal not long afterwards.

Not to mention, at my current calorific intake, doing cardio after weights pushes my body too much, recovery time increases a lot, and as I can't have a full day off inbetween during the rugby season, not viable (also, I have a spare hour in the morning, and can squeeze one in between finishing work for the day and having tea before working at night.

Either way, it is going to help improve fitness (moreso when intake is higher) and drop weight (and it has been), it's what I can fit my schedule around, and it worked just fine in the past where I managed to drop just over 40lbs in about 2 and a half months (which I started gaining back about 6-7 months later, surprisingly coinciding with starting a PhD and working 80 hour weeks in an office or darkened room )

 

[Chebass88]

My current routine:

Monday - AM-Cardio, PM- Weights
Tuesday - Rugby training
Wednesday - AM-Cardio, PM-Weights
Thursday - Rugby training
Friday - AM-Cardio, PM-Weights
Saturday - Rugby match
Sunday - Off

For folks new to lifting / fitness - this is an extremely high training volume, but it is eventually possible. Take it slow initially, and eventually add volume in.

BTW - solid goals for squat & deadlift!

 

[i_got_a_mohawk]

I'm not new to either

I've been lifting on/off for about 5 years, just that I usually get caught up with work and end up in the gym 1-2 times a week, so I end up just maintaining as opposed to increasing gains (something I'm trying to get past!).

Used to train specifically for weightlifting, managing to nail a 120Kg (~265lb) Clean & Jerk a year and a bit back, something I sadly can't do anymore!

 

[tastybasslines]

I meant to say burning fat, not calories. The point of lifting first is to use up your glucose stores first, after that, all the cardio you do will burn fat.

20 minutes til you start burning calories? The second you start doing anything, it burns calories!

Glycogen levels are going to be lower when you first get up in the morning, you'll move onto burning fat quicker. Breakfast, lunch and time allow the glycogen stores to refresh, and then into the gym in the afternoon, having a meal not long afterwards.

Not to mention, at my current calorific intake, doing cardio after weights pushes my body too much, recovery time increases a lot, and as I can't have a full day off inbetween during the rugby season, not viable (also, I have a spare hour in the morning, and can squeeze one in between finishing work for the day and having tea before working at night.

Either way, it is going to help improve fitness (moreso when intake is higher) and drop weight (and it has been), it's what I can fit my schedule around, and it worked just fine in the past where I managed to drop just over 40lbs in about 2 and a half months (which I started gaining back about 6-7 months later, surprisingly coinciding with starting a PhD and working 80 hour weeks in an office or darkened room )

 

[Chebass88]

I'm not new to either

I've been lifting on/off for about 5 years, just that I usually get caught up with work and end up in the gym 1-2 times a week, so I end up just maintaining as opposed to increasing gains (something I'm trying to get past!).

Used to train specifically for weightlifting, managing to nail a 120Kg (~265lb) Clean & Jerk a year and a bit back, something I sadly can't do anymore!

I know. There was a discussion of combining a 5x5 (5x3) strength program with cardio on the previous page (Ziltoid?)

 

[BioDriver]

My current routine:

Monday - AM-Cardio, PM- Weights
Tuesday - Rugby training
Wednesday - AM-Cardio, PM-Weights
Thursday - Rugby training
Friday - AM-Cardio, PM-Weights
Saturday - Rugby match
Sunday - Off

I'm back to keeping it simple, following the Starting Strength 3x5. Not looking for much in the way of gains at the moment, trying to get rid of the extra bodyfat first.

Lifting goals this year are to Deadlift 210Kg (463lbs) and Squat 160Kg (353lbs).

Hell yes another rugby player! 10 and 11/14 here!

 

[Ziltoid]

I know. There was a discussion of combining a 5x5 (5x3) strength program with cardio on the previous page (Ziltoid?)

Yeah it's what I'm doing, so far so good. (Not even a full week into it, lol)

 

[i_got_a_mohawk]

I know. There was a discussion of combining a 5x5 (5x3) strength program with cardio on the previous page (Ziltoid?)

Ah right, my mistake, I certainly wasn't recommending other people follow my stupidity

Hell yes another rugby player! 10 and 11/14 here!

Good man

I'm at the other end of things, 3/4/5. I've been mainly playing second row by Tighthead is where my heart (and boot) lies, at 6ft4 and ~260lbs, I work well in the scrum, but sometimes props have trouble lifting my jump in the lineout, therefore, propping works better for me

Is there much Rugby played in the US? I dare say you have about 3-4 times more registered players than we have in Scotland, but also about 50x our population!

 

[BioDriver]

It's here but you really have to look for it. It's also growing in popularity thanks to the RWC happening in a few months and all the ads they're pumping out.

10 and 11/14 are pretty much what I'm made for, since I'm 5'6" and 155. I could also do some 9 but my team already has a solid scrum half.

 

[i_got_a_mohawk]

Fair shout, I'm sure you'd make an excellent scrum half if you wanted

Dare say it's a difference in cultures, because the bigger guys over in the US will be more drawn to gridiron, most wingers over here are over the 6ft mark!

Think the interest in Rugby will continue in the US once the RWC has passed? Or will it just be a short lived peak, like I think happened with Football/Soccer?

What club do you play with? And what is the league system like? I take you'll play mainly within state?

 

[zachoff]

I looked a bit into those stronglifts 5x5 and usually there's a A and a B routine, say I do like you say and hit the gym 3 times a week for weights it would look like this:

Monday:
Cardio

Tuesday:
Stronglifts A (squat,bench press, barbel rows)

Wednesday:
Off

Thursday:
Stronglifts B (Squat, overhead press, deadlift)

Saturday:
Cardio

Sunday:
Stronglifts A (squat,bench press, barbel rows)

And the week after A and B would exchange their places.

sounds good? anything to add/change?

edit: Also I'm not going for the body builder look, more like the fitness magazine look

Add clean & jerk in there too. Squat, deadlift, and clean & jerk are the most important lifts for anyone looking to increase their muscular frame. They require the most "work" of any lift and you use almost every muscle in the body to do them.

Other than that, pullups and dips are always good. Jumping rope is also awesome for cario and upper body. Double-unders, baby!

 

[BioDriver]

Fair shout, I'm sure you'd make an excellent scrum half if you wanted

Dare say it's a difference in cultures, because the bigger guys over in the US will be more drawn to gridiron, most wingers over here are over the 6ft mark!

Yeah, in the States (at least in the midwest) your pack will be huge, your centers will be your general all-around athletes, and your wings will just be built for speed. We had a couple Irish guys come over last semester and they said that the packs here were as a whole much larger but the backline was generally smaller.

Rugby culture as a whole varies differently based on the region. In New England it's more of a preppy sport whereas in the midwest and southern states it's more of a good-ol boy sport for people who didn't get to play football after high school. Can't comment on west coast ruggers.

Think the interest in Rugby will continue in the US once the RWC has passed? Or will it just be a short lived peak, like I think happened with Football/Soccer?

For the most part I think the people who start playing it will stick with it as long as they find a good club, but unless ESPN, FSN, and the other sports networks start broadcasting it on TV more it'll die like soccer did.

What club do you play with? And what is the league system like? I take you'll play mainly within state?

I play for the Kohfeld Scorpions in Cape Girardeau, MO. The league system is tiered by state, regions (western, midwest, southwest, southern, and northeastern), coast cups (easterns and westerns) and then national. You do mostly play in state and whoever does the best within that state goes to one of the coastals; in our case if we were to be one of the top 2 teams in Missouri we'd go to Westerns. The top 4 teams from each coastal play for nationals. Regionals used to be more prominent but have since died off for the most part. Regardless of what state or region you're in you have to register with the US Rugby Union.

 

[i_got_a_mohawk]

I think that's a pretty standard part of it all, even though I've been in a couple different clubs, the registration seems to be important for the SRU.

Pack sizes will vary alot, even just from team to team in the same regions, one of the clubs I played with used to have a pretty light front row, while not great for scrums, the team as a whole was pretty damned mobile!

Sounds like a pretty sensible system going there!

Looking at your teams website, I have another question, do you guys pay Rugby over the summer? Over here it's mainly a winter game!

That's one thing I sure as buggery wish they'd change, here we are, half way through the season and training out in minus deg C with a pitch that's frozen solid!

 

[BioDriver]

Haha, the site's ooooooooold. Most of the guys on there aren't even playing anymore!

We play sevens during the summer and 15s during the fall and spring. We also had practice tonight despite the snow and -9 C.

 

[i_got_a_mohawk]

Ahhh, ach well, I still like trying to track sports in other countries

Good to see it wasn't just me training in the bitter cold!

You guys play sevens too? Wish I had the speed for that! On the note of sevens, my club's teams are in the same leagues as Melrose's teams. The 3rd XV are playing their 3rd XV tomorrow

(Melrose is where 7's originated, they still hold a yearly tournament there too )

 

[Chebass88]

So, what's on the training log for today?

For me: Squats (195x5x5), the Press (145x5x3), and Power Cleans (145x5x3). Maybe some turkish get-ups with 55lbs if there is time... Weaksauce, I know...