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The official gym & weightlifting thread! rep #2

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#61
Must be some serious bass playing and weightlifting going on considering this thread has been stagnant for about a month now...

Anywho, did deads for the first time in years. Felt good doing them and was able to match my personal best at 365. Probably could have went a bit heavier, but wasn't going to push my luck.

Thought I'd post a rant (kinda)...

Last week, I walked into the gym for back and shoulder day and noticed a guy setting up near the barbell rack (only one besides the smith machine). Wanted to start with barbell rows, but OK. I usually do 5 mins cardio to get warmed up anyway, so he should be about done then....

NOT.

He spends the entire time it took me to change into gym clothes (from work) and doing 5 mins of cardio to set up the rack for bench pressing. Don't ask...

He then becomes the "I need 5 minutes between lifts" guy. I have now completed three sets of chins, lat pulldowns, and back extensions and am reduced to standing there waiting on him. Finally (and likely in an irritated voice), I ask him how many more sets does he have..........only 2. Oh joy.

I believe he did get the hint though. He asked me to spot him and he knocked out the last two fairly quick. :)

My gym is usually full of cardio bunnies and old timers, so I usually go in and have free reign of the free weights. Getting spoiled I guess.....:smug:
 
#62
I've been going regularly. Lifts haven't been going up too much, been loosing weight, so, it's more trying to keep the muscle from being digested.

Been pretty intensive though.

Monday/Wednesday/Friday:
10 mins CV (generally just over 5Km on the stationary bike)

3x3 Power snatch
3x3 Power clean
5x5 Back squat
5x5 Bench press

20 mins CV (usually about 10km on the stationary bike, but usually on a lower setting).


Tuesday & Thursday:
CV before and after as above.

3x5 Snatch grip DL + shrug
3x5 Clean grip DL + shrug
5x5 Military press


Basically, still keeping it pretty simple. Been planning a new routine out though, as what i'm doing now is a tad too much considering my recovery time has been shot to hell. Thinking of going Mon/Wed/Fri, alternating between A and B:

A)
Power Cleans
Back Squat
Shoulder Press
Snatch grip DL

B)
Power Snatch
Front Squat
Bench Press
Clean grip DL

(plus cardio of course).


Not much interesting to report other than that. Well, been spending more and more time in the cardio suite, sure are some pretty ladies ;) . That and last wednesday it felt like i almost decapitated myself, last set of cleans, caught the bar badly (too high) and cracked myself in the throat with the bar D'oh.

Can't wait to loose another 40-50lbs then I can get my intake back up a bit (wanting to drop from ~270 to ~200, the last few years have been spent sitting at a desk reading or typing and nibbling on junk to try and keep going, it's taken it's toll!).
 
#63
i_got_a_mohawk said:
Basically, still keeping it pretty simple. Been planning a new routine out though, as what i'm doing now is a tad too much considering my recovery time has been shot to hell. Thinking of going Mon/Wed/Fri, alternating between A and B:


Can't wait to loose another 40-50lbs then I can get my intake back up a bit (wanting to drop from ~270 to ~200, the last few years have been spent sitting at a desk reading or typing and nibbling on junk to try and keep going, it's taken it's toll!).
Click to expand...

Yeah, I'm a three days a week guy about 1 1/2 to 2 hours each day (including about 20-30 min cardio). What you are doing now would definitely put a hurting on me.;)

Good luck with your goal. Sounds like you are well on your way.
 
#65
That is pretty intensive mohawk, power snatch/cleans one day then deadlifts straight the day after? how the heck to you recover? And yes, ALWAYS do the olympic/technical lifts first, you just don't have the resources to do them after anything else.

I've gone from strength training to bodybuilding. Here's my routine:

Monday
Pull:
Deadlift
Chin-ups
Bent-over row

Wednesday
Legs:
Back squats
SLDL
Calf raises

Friday
Push:
Bench press
OH press
Close-grip bench press.


It's going alright, just did my first pull session yesterday, doing my first legs session tomorrow.
I'm trying out pyramids for a while to see how I react to them, here were my lifts yesterday.

Deadlift: 12x25kg 10x35kg 8x45kg 6x55kg
chin-ups(3xnear failure) 3(slow) 4(fast) (3slow)
Bent-over row: 12x25kg 10x27.5kg 8x30kg 6x32.5kg

I know, they are pretty low, but I am pretty skinny. :p But what I have going for me is knowledge, I've spent one heck of a lot more time reading up about weightlifting than actually lifting weights (and that doesn't mean I don't lift, I rarely miss a workout) I've just gotta put my knowledge into practise and see what works for me.
 
#66
I know i dont have the resources to do them properly after squats :p , but the only room at the gym was in one of the power racks (ok, dare say i could have done cleans there).

It's my fault, was in a hurry as the gym was shutting in an hour.

Don't worry about the weight mate, it's only yourself you are competing with. As long as your lifts go up, that's all that counts :) .

One thing I'll say, on friday, do the shoulder press first. But in all honesty, I'd keep the shoulder press and bench press on different days. On fridays, doing what you are doing, you are going to hammer your triceps, which in itself isnt a problem, but it will detract from the main groups you are tying to hit.

And yeah, all I can say is my back is perpetually aching :p
 
#67
Yeah, you could've done cleans in there, or you could've been really cheeky and taken the bar out and done the snatch in front of the power rack, and damn the floor if it breaks when you drop the weight! :p

I did the push day a while back and found it wasn't too bad, and I don't care about hitting the triceps, I want big arms anyway, and I'm getting bicep work from the pull day, and then plenty of tricep work on the push day.

I was thinking after a while (if I like bodybuilding that is) so something a bit more mohawk-styled (i.e, more intense)

Monday Back/bi's: Deadlift,DB bent over row, chinups, BB curls w/EZ bar.
Tuesday cardio/shoulders: overhead press, shoulder raises.
Wednesday legs/traps: squats, SLDL, calf raises, shrugs.
Thursday cardio/abs: ab wheel roll-outs, turkish get-ups.
Friday Chest/tris: Bench press, incline press, skullcrushers(french press) maybe with tri bar, tricep extensions w/tri bar.

I'm not surprised about your back, two different deadlifts the day after olympic lifts and squats. madman...
 
#68
There was no room infront of the rack. About a foot infront of it was a guy using a bench (the non-platform parts are pretty cramped!).

All I was meaning was it will detract from the work on your deltoids and/or pectorials depending on which you do first.

In the new routine you are doing. (If it was me) I'd probably do incline bench on the same day as shoulders. And I probably wouldn't do both skull crushes and tri extensions, but, your call really.
 
#69
I've stopped lifting weights altogether.

I stopped playing rugby (injuries) and I can't motivate myself to lift weights just for the sake of getting bigger.

What I still do is bootcamp training workouts (pushups, pullups, burpees combined with running, jumping, stuff like that), regular running (10k), swimming (I swim 2.5 k a couple of times a week, in something like 50 minutes) and (wall)climbing.

But no more lifting weights :D
 
#71
I've just started working out about a month and a half ago. After getting a bit fitter serving in the army, I thought I should really start working out now that I'm in the reserve (have been for a while). I aim at hitting the gym twice a week, and going for a long jog also twice a week. It's been working really well, no longer does my gut have any chances of covering up my beltbuckle and I already feel like I actually do have some muscles. Fortunately I've never been fat, and I've always had at least a bit of muscle, so it's not like I'm starting from absolutely nothing. The jogging works really well in the morning, really makes me wake up :). Now I'm a bit frustrated, because I have a slight flu, and I know if I do any exercice now it'll only make it worse.
I've also thought about starting judo again, and maybe wallclimbing, so that all my physical exercise isn't just weights and jogging, because I'd really like to also do something that requires a bit of co-ordination.
Also being young, it's probably a good idea to get really fit now, and try to stay that way, rather than letting myself go all soft and weak and then trying to get fit when I'm 30-40. :D
 
#72
i_got_a_mohawk said:
There was no room infront of the rack. About a foot infront of it was a guy using a bench (the non-platform parts are pretty cramped!).

All I was meaning was it will detract from the work on your deltoids and/or pectorials depending on which you do first.

In the new routine you are doing. (If it was me) I'd probably do incline bench on the same day as shoulders. And I probably wouldn't do both skull crushes and tri extensions, but, your call really.
Click to expand...

I might switch it around a bit, OH press first one week, bench the next.

Yeah, I'd thought about taking one of them out, did seem a bit much.
 
#73
Otso said:
I've just started working out about a month and a half ago. After getting a bit fitter serving in the army, I thought I should really start working out now that I'm in the reserve (have been for a while). I aim at hitting the gym twice a week, and going for a long jog also twice a week. It's been working really well, no longer does my gut have any chances of covering up my beltbuckle and I already feel like I actually do have some muscles. Fortunately I've never been fat, and I've always had at least a bit of muscle, so it's not like I'm starting from absolutely nothing. The jogging works really well in the morning, really makes me wake up :). Now I'm a bit frustrated, because I have a slight flu, and I know if I do any exercice now it'll only make it worse.
I've also thought about starting judo again, and maybe wallclimbing, so that all my physical exercise isn't just weights and jogging, because I'd really like to also do something that requires a bit of co-ordination.
Also being young, it's probably a good idea to get really fit now, and try to stay that way, rather than letting myself go all soft and weak and then trying to get fit when I'm 30-40. :D
Click to expand...

Thats the spirit :)

And aye, if you can keep at it, you'll be doing fine! My god father used to do pretty well at the power lifting. One of the guys he used to train with is still going to the gym 3 times a week. Still squatting 500+ lbs for reps, and he's in his early 70s!
 
#75
i_got_a_mohawk said:
Try and see what works best :)

You'll hit plateaus anyway, so you could just wait to hit one of them and then change things around a bit.
Click to expand...

I don't want to hit plateaus :( Myabe I will be able to use a linear progression for all eternity! 1,000,000kg deadlift here I come!!

I need to order those squat stands actually, shame I can't get them second hand, actually it's a shame Scotland is so blumin far away :p What's the most weight you've put on them? I doubt I'll hit 115kg any time soon it's just I want to know how tough they are.
 
#77
Lucky bugger, joining a gym is too inconvenient for me, so it's gotta be home stuff.

There's three things I need to get, those stands, some more weights and an ab wheel.

I was dubious about ab wheels but I made a makeshift one out of a dumbbell and plates, and on my knee's I can't even do a full roll-out with it, my abs were aching after I'd done 3 sets of 5 partial-rollouts. I'm gonna get a proper one though as the dumbbell and plates aren't very smooth.
 
#78
If you end up with oly weights, I've seen people using the oly barbell with a plate on each end as an ab wheel. Only ab excersise ive ever done is crunches :hiding:

I must admit, I would prefer my own stash of weights any day. Granted the gear they have here is vastly superior. Powerlift racks with olympic platforms infront of them and Eleiko bumper plates and bars, some Ivanko bars and collars too.

But I'd prefer working away in my own space without other people being there and without having to wait for gear!

But granted, no space at all for my own stuff here, and the gym is dirt cheap, so I can't complain.
 
#80
i_got_a_mohawk said:
If you end up with oly weights, I've seen people using the oly barbell with a plate on each end as an ab wheel. Only ab excersise ive ever done is crunches :hiding:

I must admit, I would prefer my own stash of weights any day. Granted the gear they have here is vastly superior. Powerlift racks with olympic platforms infront of them and Eleiko bumper plates and bars, some Ivanko bars and collars too.

But I'd prefer working away in my own space without other people being there and without having to wait for gear!

But granted, no space at all for my own stuff here, and the gym is dirt cheap, so I can't complain.
Click to expand...


Mmm... Eleiko bumper plates and bars on lifting platforms........ *wipes drool out of the corner of my mouth*

With all those olympic lifts, squats and deadlifts you do you probably wouldn't need to do much core work anyway. They are fun though, ever done a turkish getup? I'm going to add them into my routine.
 
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