hawkthescoobslayer

Ive recently (in April) this year finally started using our gym , I feel im doing well but don't really know.

my question is what weights are a good AVERAGE to be able to do?
is there such a thing?

i'm not looking to be huge but want definition and a good balanced shape

i'm very motivated by targets and would welcome input by people who've worked out



cheers


paul

ps i know it's a vague question but am genuinely interested.

Philip Attaway

Depends how big/heavy you are.

Also free weights are harder than machines.

What do you do?

hawkthescoobslayer

5ft 10 in april weighed 15st 10lbs

now weigh 13st 6lbs

at the moment using dumbells bicep curls 20kg, shrugs 22kg,triceps 16kg

the machine I have goes up to 90kg which I can bench press.

leg extensions? 40kg

do plenty of cardio running machine, bike, stepper, rowing machine.


unfortunately I don't know the technical names for some of these

edited to add body fat is now 18% ideally I want about 10 - 11% I think?

hawkthescoobslayer

ahhh this thread reads better now !!


tipsy gypsy you have been ignored

bangs head on office desk WHY oh WHY did it take me sooooooo long to realise ignore worked so well

Tiggs

you cant get an answer.

you need to take your weights and then work form there*

i used to train with a short bloke that could lift more than me in every lift. i was 6ft6 and 19 stone in peak condition......but with long arms just couldnt do the weights he did.....and didnt need/want to.

* should add......actual lifting of weight is not relevant as long as it taxes your body.......because of my long arms i have always found that i could get as good a result in terms of muscle size from lighter weights than others used (i wish i could get them from lifting tin cans! i have no desire to be "stronger" than i am)

hawkthescoobslayer

hmmmm by short bloke I guess you mean anyone less than 6ft then

so i'm best just judging my results by who I feel & look rather than trying for particular "target" weights.

is a body fat of 10 -11 % feasible?

STi wanna Subaru

iTrader: (1)

Yes but there is no need to go that low. 15% and your abs will be clearly visable.

hawkthescoobslayer

great only 3% left to go unfortunately ALL 18% seems to be well and truly stuck on my stomach and sides

so much easier to put on than take off.

GC8

Nice one Paul.

lightning101

Aim for 350kg bench, 750kg squat and 7% bodyfat and about 22 stone for your height

suprabeast

350 k bench......... wow

lightning101

He wanted a target - he never mentioned realistic

ozzy

LOL; it's brutal and to the point, but it's true

Seriously though, don't get hung-up with lifting certain amount of weight. As Tiggs has said, it's important to find out what works for you. If your body grows with a 100kg squat, then why worry about someone squatting twice that. If you stick with it long enough, you'd get there in the end. if you start lifting stuff that's too heavy, you'll lose form and end up injuring yourself. As long as it's working your muscles and you're increasing the resistance steadily then you'll make progress.

You have to stick to a routine though. Of course the actual routine itself can change (e.g. exercise types, weight, number of days, etc..), but what I mean is you have to workout religiously without long layoffs otherwise you'll just stay stagnant.

Also, diet is about 90% of your effort. Get it wrong and you won't grow or lose any fat. You need to put in the effort with the weights and cardio, but an improper diet will through all that effort out the window.

Stefan

SPEN555

That's unrealistic, I would say,

Bench 300kg (hmmm, nice number)
Squat 500kg
Deadlift 500kg

The Chief

I dont think Sven Carlsson, could manage that

SPEN555

Since when was he anyone to write about? He's the Chesney Hawkes of the strongman world

The Chief

I'll tell him that - i've just sent your details to www.powerviking.com

lightning101

PMSL - the current bench press record is in excess of 1000lbs or 456kg at the moment


So hardly unrealistic.

hawkthescoobslayer

some great tips here thanks.

I already do a lot of cardio (well I think a lot) over the week around 2 - 3 hours pure cardio and 1 - 1.5 hrs per week weights usually work out 4 times per week

ozzy

I spent the whole of June Mountaineering in Alaska and we were eating at least 5000 calories per day. I came back with a 6 pack and lost 6kg's in bodyweight. 8-11hrs of climbing for 22-days solid helped get rid of any excess chubbyness.

So, the amount of cardio just depends on what you need to achieve. It's a balance between burning calories and getting fitter. 2-3 hours of cardio per day would be a lot even for me, although I'll put at least 1hr in per day but my goal is getting fitter and staying that way.

The key is the balance between what you're eating and what you're burning off. All this talk about eating too much carbs is just bo!!ocks. Look at Lance Armstrong. He'll eat '000's of calories each day and huge amounts of pasta yet he's far from being a fat barsteward. The reason he's not fat is he simply burns it all off. The amount and type of exercise needs those carbs for fuel and he doesn't waste any of it.

Most blokes carry excess fat around their stomachs, so it's usually the last stuff to go. It's all about diet vs exercise to rid yourself of fat.

Stefan

New_scooby_04

iTrader: (4)

LOL Aint that the truth!!