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The official gym & weightlifting thread! rep #2

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#81
Wish I could afford gear like that. Looked into how much a standard set of the Eleiko training plates and bar (bumper plates, but not calibrated (not that it matters much for non-competition, they will be accurate as hell anyway), and black with coloured writing as opposed to fully coloured rubber), and it was over £1,500 !

I really should be doing some to be honest, while they do work the core well, they are still heavily bias'd towards the back.

Never tried turkish get up's, look interesting tho :)
 
#82
It's stuff you dream about ain't it?

Don't just to crunches, they ain't as good as everyone says, try planks, ab-wheel roll-out, Turkish getups and possibly leg-raises.

I saw a video of someone do them with a 43kg kettlebell, he had amazing abs!
 
#83
My leg workout stats as of today are thus:

(repsxkg)
squat 12x25 10x30 8x35 6x40
SLDL 12x25 10x27.5 8x30 6x32.5
calf raises 12x25 10x27.5 8x30 6x32.5

The squats I think I could've done a little more, but I was weary as I'd not done pyramids on squats before, never been above 5 reps. I found that once I got to the 5th rep, my body wanted to stop cause I was so used to just doing 5, it's probably a good thing that I'm doing another rep range.

SLDL I'd only done once so I was unsure about the weight, probably could've done bigger increments.

calf raises, loving that burn and the weight was about right.

Overall, I'm pretty happy :D
 
#84
Push day today, going for these:

Bench press 12x25 10x27.5 8x30 6x32.5
OH press 27.5kg 3x5
Close-grip bench press 27.5kg 3x5

Reason for the OH press and close-grip bench press being low and 3x5 is I'm not strong enough to do those reps on the pyramids yet, I'm going to get them both up to about 40kg 3x5 before I try the pyramids as all the other exercises I did I could do them 40kg 3x5 so it makes sense to do the same for those as well.

I'll let you know how it goes.
 
#85
I'm still working away. Not sure if i'm going to fit in time to go to the gym today :( .

Decided i'm going to start my new A-B routine on monday, just to seperate the cleans and snatchs. I just don't have the energy to keep on doing both in the same workout (will probably revert to that when eating at requirement). Basically i'm getting peeved with not getting past 62.5Kg squats. Used to be on 100Kg (and on the increase) ffs :(
 
#86
I'm kinda working out too. Started about 2 months ago.

I'm currently at 50kg benchpress (I do 3x12, I'll probably lower the reps to 8-10 and try to raise the weight).

It's a shame I don't do squats/deadlifts and other awesome foot-exercise because I workout in the military gym, which is quite crap. ;/
 
#88
I'm going to bench 110kg till the summer, doing 97.5kg now. Any ideas how I should do it? What is this pyramid training I hear of good? Currently doing 72.5kg 5 times 5 reps, increasing 2.5kg a week. Will that be enough to hit 110 max? I work out once or twice a week. Normally once lately :(
 
#89
Wait, im confused.

How much do you bench now? 110Kg, 97.5Kg or 72.5Kg?

Sadly you won't keep gaining that on the bench, but you might get to about the 100Kg area at that rate. You'd ideally want to be going three times a week.

Doing a pyramid would work something like this:

10x 50Kg
8x 55Kg
8x 55kg
6x 60Kg
4x 65Kg

(made up numbers, probably wouldn't be as neat at 5Kg increases. The difference between my set of 4 and 6 used to only be 2.5Kg). I used to do two sets at 8 reps, but, certainly not a standard way to do it, but it used to work for me.
 
#90
Ok, I have been exercising pretty steadily sincce about Sept and have seen some strength gains, not as much as I'd like though, but I need to start looking better now... time for summer :).

Here is my routine and I am looking for tips on changing it to maintain what muscle I have a cut the fat.

Each day I do about a 10 min skip before workout, then I get about 30 mins on the bike at the end of each workout at moderate pace.

Mon: Chest
Dumb bell press - 45lbs(per arm), 55lbs, 70lbs, 45lbs, 6-8 reps each
Chest Fly - 25lbs, 30lbs, 30lbs, 8 reps each
decline press (smith machine) - 90lbs(-bar), 140lbs,120lbs
incline dumbell press - 35lbs(per arm), 60lbs, 60lbs

Tues: Back/shoulders
Shoulder Press: 3x8 slightly less than flat bench
lat pull down: 4x8 roughly 135 lbs
shoulder raise: 4x8(2x side & 2x front)
deadlift: 8x60kg, 8x100kg, 3x135kg, 6x100kg
row:

Wed: Off

Thurs: Arms
standing bicep curl- 3x8 25,30,35 lbs
tri pull down: 4x6-12
preacher curl: 4x8
Overhead tri pulldown?: 3x8
pulley curls:3x8

Fri: Legs
Squat: 4x8 135lbs, 185lbs, 205lbs, 135lbs
Leg Press: 4x 6-8, 270lbs, 450lbs, 630lbs, 360lbs
Calf raise: 4x8-10, 180lbs, 360lbs, 360lbs, 270lbs
Side lunge: 3x8, usually put about 50 pounds on my shoulders
Some adductor exercises to rehabilitate my groin.

Sat: Off
Sun: off

My goal right now is to cut the fat and get lean. but I want to maintain the little mass I have put on over the long haul :). What sort of changes should I make to my workouts? Added cardio?

My diet is so-so, I have been eating fewer potato, I generally do cold cereal in the morning 8:45am, then go to class, do my workout and eat a rather large lunch when the workout is finished(1pm). I have a small snack around 4pm then supper at 6pm. So pretty well 3 squares but I snack throughout the day.

I've never really had to cut before. I used to be a high level kickboxer and I stayed in really good shape pretty well year round and worked my ass off. But then I crashed my motorcycle, lost mobility and got chubby.

I am 5'6 180lbs now, I'd like to get to 160ish by july 1. Go from a 33" to a 30" waist perhaps :). Any tips?
 
#91
Drink water.

Make sure to keep protein in your diet. Try and cut out as many fats as you can. Cut out white carbs (processed). Brown isnt much better, but it is better none the less and you still need some carb intake. And otherwise just lower your calorific intake.

It ain't easy trying to keep the muscle and loose the fat though (what i'm doing at the mo). When you run your body at a calorific deficite, it trys to make itself more efficient. In otherwords it'll burn up excess muscle for energy.

1lb of fat is ~3,500 calories.

The "approximate" required amount for men is 2500 calories per day (2000 for ladies). But this doesnt really mean much, sort of an average guestemate of basal metabolic rate (BMR).

I've dropped my consumption to under 1000 calories per day (well, if I go over, it isnt by much). That way I'm running at approx. a 1,500 calorific deficate per day. Over 7 days that's 10500. 10500/3500 = ~3lbs loss per week.

This has been pretty true, however I did loose more to start with, but that's common. Your body adjusts. As you keep your intake down, your BMR will drop, so you need to keep in excersise to try and keep your BMR up. Also, as a result of that, the loss will decrease over time aswell, as your body gets to the point where it only needs 2000 calories per day instead of 2500 (for instance).

There are also some other things you can do to try and keep your BMR up. A good example of this is HIIT (High Intensity Interval Training), which can be pretty brutal :)

Hope that's some help :)

I'm 6ft 4. Was 270lbs near the start of february, now sitting at 245lbs. Aiming to get down to about 195-210lbs (basically going to stop looking at the number then and start going by what I want visually :p). I'm hoping to get down to this by August. At the current rate it shouldnt be too much of a problem, but I know the loss is slowing down. Plus I have exams and stuff coming up which gets in the way of excersise. Just fed up being a fat ******* :p .

Hope thats some help.
 
#92
I hear you man. From being ripped all the time then being chubby is a little bit of a piss off. I've been holding the excess weight coming on two and a half years.

can you give me a bit of an idea as to what a 1000 calorie diet looks like? And how you deal with hunger throughout the day when you are at such a large deficit? I imagine it has something to do with which kind of calories you are eating... protein in the morning would probably keep me feeling good longer than a bowl of cold cereal.
 
#93
I generally have a small bowl of cereal in the morning (~200 calories)

Apple for lunch (<100 calories)

Mixed dinner, often similar to this (sometimes with chicken instead, brown rice etc)
Steak - ~200 calories
Potatos - ~100 calories
Mixed Veg - ~100 calories

That comes to about 700 calories. I also usually have a mixed protein shake in the morning and at night, which has a blend of fast and slower absorbing proteins. 25g of it with water is just under 100 calories. On gym days I also have a quickly absorbed protein shake right after being at the gym.

That adds up to my typical daily intake.

Keep a track of things by using kitchen scales when measuring out foods. If having an extra snack I'll have an apple or something. Sometimes have a sandwich instead of a bowl of cereal etc (though that is usually about 300 calories). It's all about counting numbers really.

It was a pain to start with, but I'd just drink water if I was feeling really hungry and it wasnt time for a meal. As long as I have my meals at the right times I dont really feel hungry now :). Sweets and chocolate have to go. Pretty scarey how many calories are in there!
 
#94
i_got_a_mohawk said:
I'm still working away. Not sure if i'm going to fit in time to go to the gym today :( .

Decided i'm going to start my new A-B routine on monday, just to seperate the cleans and snatchs. I just don't have the energy to keep on doing both in the same workout (will probably revert to that when eating at requirement). Basically i'm getting peeved with not getting past 62.5Kg squats. Used to be on 100Kg (and on the increase) ffs :(
Click to expand...

It still sounds to me like your doing to much mohawk, do you use a cyclic progression or just add weight constantly?

how many times a week are you going to do that a/b? If you were thinking about doing it every day again I really doubt you'd be able to get the weight up, it's not surprising your squat is lacking! Do it every other day, or at least have one day's rest, even better two, or even better two, but best have a break inbetween every workout, your lifts should go up better then.
 
#95
Mohawk, less than 1000 calories a day isn't good for anyone, even if they are cutting. Are you measuring your bodyfat percentage? it seems like you would lose alot of muscle mass along with the fat.

also, how can you expect to get weight up on your squat with 1000cal a day? make sure you keep all your weight low on your lifts while cutting.


Sorry if you already know all this stuff, I don't know how much you know, I don't mean it to sound like I think you know nothing :p
 
#96
It's fine. I'm keeping up the weights that i'm doing (even thought the gain's are tiny). But that isn't my priority at the mo.

Im not sure why I should keep the weight low? I'm keeping the weight where it is and the reps where they are. You worry too much about what you're reading on BB forums :p . Remember that we aren't all out to do the same thing. Right now I'm getting fitter and loosing excess weight while trying to maintain current strength. Strength and muscle mass are not the same thing :p . I'd also like you to find a genuine doctor who would say loosing 3lbs a week is "unhealthy". Heck, if people put their mind to it (and have a good level of fitness) they could loose 1lb a day!

Just constantly add weight. Works fine for me. And the A-B works monday-wednesday-friday. (A then B then A then B etc etc), think I mentioned that on the previous page with the workout.
 
#97
Of course we aren't all going for the same things, it's just I'm pretty sure just doing the same weight impairs your strength, not maintain it.

I just mean that it seems like you would lose muscle as well as fat, are you measuring your bodyfat percentage to make sure you aren't?

Ok I must have missed that bit :)
 
#99
Bass Junkie said:
Of course we aren't all going for the same things, it's just I'm pretty sure just doing the same weight impairs your strength, not maintain it.

I just mean that it seems like you would lose muscle as well as fat, are you measuring your bodyfat percentage to make sure you aren't?

Ok I must have missed that bit :)
Click to expand...

My body is using the muscle, so it still needs it so it won't break it down for energy as quickly.

I've on 1000 calories or so per day for well over a month now, and my lifts have gone up (granted, not by much). So I'm pretty sure it isn't impairing my strength :p

You loose more muscle if you don't do any gym time and just diet, you'll loose more muscle than fat!. (because if you aren't using it, it's excess, and causing your body to be inefficient, so when starved your body will burn it up for energy and to increase efficiency)

My scales do bodyfat% too, and it's gone down, but I haven't really been paying too much attention to it, because the level of hydration will have a big effect on the reading (not to mention they are never terribly accurate anyway). I can see that I'm loosing fat :P

Good stuff on the squat stands. Make sure to get the technique down first before building up the weight. :bassist:
 
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