Essential Random Gym Thoughts Revisited...

[BillBanneker]

Damn I feel when I go a week without lifting

I've mostly done running/bodyweight exercises for the most part. And I don't eat a lot of Fast Food anymore, which always seems to make me feel

 

[semtex]

I've mostly done running/bodyweight exercises for the most part. And I don't eat a lot of Fast Food anymore, which always seems to make me feel

With 25s of bodyweight exercises much can be done

 

[tripleaamin]

Agree, I concentrate a lot more on:

Bench
Deads
Squats
Pressing

Hardly any machines nowadays, no dedicated arm day either, not done flys in ages, lots of various moves I used to do to "hit the muscle at another angle" I have cut out.

With reverse pyramid on the above focus my strength has gone up weekly and I feel fresher for ever gym session, I also have cut down from 5 times a week to 3 times a week this is helping me big time, I am fully refreshed thus being able to lift heavier and better.

"Quality over quantity"

Gone are days for spending 2 hours in the gym 5-6 days week

Same for me. Going to a fullbody split helps me take less days lifting. Although I wonder if going just 2 days will be enough. When I am going to school full time and working 25-30 hrs a week, I have to be more efficient with my gym time.

 

[Flackaveli]

Deadlift day today gonna try to hit that PR..


Preworkout one donut and 300mg caffine pill

 

[BobbyBooshay]

I just got back from Anytime Fitness down the street after signing up for their two-week free trial. It's the first time in four years I've worked out anywhere other than my university gym (not counting those two weeks in August when I went to a Crossfit gym to take a Ninja Warrior class).

I didn't have any problems with them honoring the whole two weeks, which I've heard was a problem at some locations. The doors are always locked, so I have to ring the doorbell to get in, which means I can only go during staffed hours (Monday-Thursday 10-7, Fri-Sun 10-4) or pay $25 for a key pass, which I might go ahead and do since my works hours are crazy the next two weeks.

It's a much smaller and different gym than I'm used to, but they have a decent amount of equipment. I went around 10:30, and it wasn't too busy, so I didn't have any problems waiting for anything (they say their peak hours are 5-9 AM, as opposed to 5-9 PM at my university gym). They have little spaces for machines for each body part, a small free weight area, a classroom, and upstairs deck with cardio equipment. What's weird is that they don't have any dedicated deadlift platforms, benches, or squat racks, and instead just have a "functional fitness zone," which is a big rack with four spots to rack weight for bench and squats, and some open area to do deadlifts. I guess this makes sense given the size of the gym, but it's kind of awkward if you're trying to max out. There weren't a lot of plates there either, so it was kind of a pain to add weight because I didn't want to take too many of the 45's.

Also, they're right next to a nail salon, so they say don't drop the weights too hard or the stuff will fall off the walls in the salon and they'll get mad, so that's a pain if you try to max out on deads, or try to do a lot of drop sets.

All that being said, I still got a decent workout in. It was leg day, and like I said it wasn't too busy at all, so I didn't have to wait for anything. And they're cool about moving stuff around, so if there's no benches in the "functional fitness area," I could just grab one from the free weight area, or take one of the rowers from the classroom and move it outside.

Did you learn this

 

[50CentStan]

Christmas week half the gym ghost. We getting it in though

 

[mannyrs13]

Just left and they were bringing in new cardio equipment. Treadmills with usb ports =
Second best thing about my gym.

 

[unit321]

I've been getting back into chest and back workouts after about a year and a half off.
This week, I was bench pressing 135 lbs for 10 reps. Sad numbers and humbling.

 

[QuintessentialBM]

I've been getting back into chest and back workouts after about a year and a half off.
This week, I was bench pressing 135 lbs for 10 reps. Sad numbers and humbling.

I'm pretty much with you, maybe worse off.

What would be a good starting weight for an incline newbie? I doubt I'll be able to get 135lbs up for 4 sets of 10. My upper body strength is beyond terrible because I really haven't dedicated any time (ever) to building chest or back muscles.

 

[unit321]

I'm pretty much with you, maybe worse off.

What would be a good starting weight for an incline newbie? I doubt I'll be able to get 135lbs up for 4 sets of 10. My upper body strength is beyond terrible because I really haven't dedicated any time (ever) to building chest or back muscles.

Well, I had surgery on my shoulder and took a lot of time off weight resistance exercises.
My suggestion is to start with the barbell only, 45 lbs. Do 10 reps.
Then add two 10 lbs plates, for 65 lbs. do 10 reps.
Go up another 20 lbs to do 85 lbs. and do 10 reps.
If you cannot complete 10 reps or it was difficult to finish the last one or two reps. Stay at that weight and attempt another 10 reps in your next set.
If you can complete it easily, go up another 20 lbs to do 105 lbs. and do 10 reps.
Again, go up another 20 lbs. to do 125 lbs. and do 10 reps.

Another way to find your working weight is to start with 85 lbs and do ten reps. Then, go up in 10 lbs. increments but do one rep. This way, you are trying to find your one rep max without killing yourself on the first attempt. If your one-rep max is 200 lbs., then you can use a chart to determine what weights to use in a light, medium or heavy day. One Rep Max Calculator

This workout plan is to find where you are at. It is going to be easy in the beginning but that's okay. You want to know what your limits are and what weights you can do. You can do a more strenuous workout another day.

 

[Wise]

So guys I've been at the gym for 6 weeks now and this is my routine - Monday to Friday I go, Wednesday is a rest day for weights, I just do treadmill for 30 mins. Saturday I might also do treadmill for 30 mins. Haven't in the last 1-2 weeks though.


Day 1
Upper Body

Exercise Sets Reps

Dumbell Bench Press 3 sets 8 reps - started with 25 pounds, now I just touched 45.
Barbell Row 3 sets 8 reps - started with 40 now I'm at 70
Seated Overhead Dumbbell Press 3 sets 8 reps - started 20, now 30
Pec Dec 3 sec negative - 3 sets 10 reps - 90 pounds
V-Bar Lat Pull Down 3 sec negative - 3 sets 10 reps - 75 pounds
Side Lateral Raise 3 sets 10 reps - 15 pounds
Cable Tricep Extensions - 3 sets 8 reps - 50 pounds
Dumbell curl Curls - 3 sets 8 reps - 20 pounds (this one i've always had a problem increasing with proper technique)


Day 2
Lower Body

Exercise Sets Reps

Squats 3 sets 8 reps - Started at 60 pounds, now I'm at 145
Stiff Leg Deadlifts 3 sets 8 reps - Started at 60 pounds, now I'm at 110 (gonna increase. I use the long as dumb bell for this, gon start using a bar and add plates)
Leg press 3 sets 10 reps - 315 pounds
Leg Extensions - 3 sets 10 reps - 110 pounds
Leg Curl - 3 sets 10 reps - 75 pounds
Seated Calf Raise - 3 sets10 reps - 175 pounds

I end up doing for abs at the end of the leg workout , Cable Crunch - 3 sets 8 reps - 60 pounds, planks, and 1 more ab exercise

Rest day, then repeat these 2 days again, then rest on the weekend.



Question - is it necessary I do lower body workout twice a week? Upper body I continuously feel the increase in strength and find it more fulfilling, lower body I find boring, although very necessary, I feel doesn't require twice a week.

I see a significant difference in my chest and shoulders after a workout. I'm 5'9 180 when I started, my goal was lose like 10 pounds. I think I might've gained 5 . I take an intake of 2200-2400 calories, I make sure I take a gram of protein per body weight. I must admit, I have trouble on the weekends touching the protein intake. Tend to lack on the shakes those days. Tryna lose that fat though. I've probably drank soda (diet coke always) 4-5 times in the last 6 weeks and had french fries 2-3 times. I used to have that much weekly prior to working out.

Any feedback is appreciated with regards to the question, diet and exercise routine.

PS - didnt go to the gym yesterday had the flu and today got a runny nose. Yall still go with a runny ass nose?

 

[ALonelyDad]

I just do random shyt since i just started..start with 20 mins on the bike, then just go to random machines doing w.e for 20-30 mins and end it with a 20 min run on treadmill/ Good 1 hr workout

 

[semtex]

Horizontal upper body movements the other day
Db bench press 95 per hand 100 reps (10x10)
And....

BROUGHT THEM COROLLA ROWS BACK @GinaThatAintNoDamnPuppy!

155lbs per hand 5x5 on each hand

 

[Apollo Creed]

Good durable Backpack for the gym? I have had two duffle bags and both have had quality issues so I wanna switch it up to a back pack now.

Also anyone own a pair of Metcon? How do you like em? I have some Crossfit Nano 4.0 that are cool, was thinking of getting something non flashy (i have the all orange nano) so if I can travel lighter and just bring one pair of sneaks with me on trips.

 

[semtex]

Bulgarian splits squats always put a hurtin on ya

: banderas: tried to treat them like normal squats with the high reps. Nah