16vmarc

I went to the gym this morning for the first time since last year. Before I was going once a week and lifting 90kg on the bench press and 20kg free weights.

Heres what I did today:

10 minutes treadmill (Level 10)
15kg free weights 3 sets of 10
50kg bench press 3 sets of 10
25kg shoulders 2 sets of 10 20kg 1 set
65kg peculator 2 sets of 10 61kg 1 set
2 leg machines 3 sets at 55kg
Rowing machine 750m level 8
10 minutes treadmill (Level 8.5)

See how long it will take me to get back to what I was lifting before, I'll be going 3 times a week now.

I was paying £6.50 per visit but I've joined now and I get staff discount as I work nearby, so I'm paying £34 per month.

Terminator X

iTrader: (7)

Why did you stop going last time, fat boy

TX.

16vmarc

I was on steroids for medical reasons and was told I would put weight on so thought it was best to work out rather than let the weight amount! That and I think a lack of motivation prevented me from carrying on going after the medication stopped.

Plus now I'm paying a monthly fee I'll have to go even if I don't feel like it!

dpb

good job

gets in the way of beer nights i always fiound

16vmarc

I'm trying to cut down on the beer, I don't drink as much as I used to. Plus I play football twice a week now.

The Chief

If you've built up a good 'core strength' as i like to call it, you'll regain your strength in no time at all.

I've been back 6 weeks now after a 2 year lay off and i'm benching as much as i was previously - i'm still a big fat bloater mind and need to hit the bike more but my strength has come back so quick its unreal.

16vmarc

Well I could have probably lifted more this morning, but as it was my first time back for a while I didn't want to over do it.

I'd been doing some weights and press ups at home on and off for a while but its no substitute for the gym so wasn't too sure how I'd do!

The Chief

The first 2 weeks back i bummed about generally took it easy, coaxed my muscles into getting back into it, then on the third week stopped f***ing about and hit it hard.

just need to get my cardio sorted now

blockmonke@fsmail.net

I am currently lifting 80kg. First few weeks I was adding 5kg a week. now its dropped to around 2.5kg . How much protein are you comsuming on your lifting days.

mrtheedge2u2

Why oh why are people obsessed with what they can benchp-press??????

I used to preacher bench 24kg, but only pressed 100 kg...... but now I mainly concentrate on pull ups ands and static moves

The Chief

Not too much as i need to drop weight ahem but i have a shake at the gym after my workout and some times if i've not had sufficient in my diet i'll have one before bedtime.

blockmonke@fsmail.net

lose weight, or lose fat best way to lose fat is to gain muscle. Cardio alone is not the best way to lose the lard, a good diet and a decent split of weights and cardio will kick ***

The Chief

Aye very true building muscle increases testosterone which in turn burns fat.
i've also read somewhere the more muscle you carry the more calories you burn.

That will do for me.

wrx-kris

I know what you mean, I call it "memory muscle" once you have built it once...

Well done 16vmarc keep at it!

mykp

just got myself a home gym as I cant be ar5ed with the gym anymore, I go down and always end up chatting! Which kinda defeats the object. Like cheif i'll be doing more cycling as I need to get some weight off as well.

SideShowBob

I know you're not new to gym, but I thought id offer some advice anyway.
That routine seems too mixed up to give you the best results. IMO your best bet for three times a week would be:
Day 1: Push
Bench Press
Shoulder Press
Triceps (try 2x10 skull crushers followed by 2x10 tricep extensions or dips)

Day 2: Pull
Lat Pull downs (or pull ups if you're strong enough to do a decent amount)
Seated Rows or Dumbbells rows
Curls (try mixing 2x10 of standard curls and 2x10 hammer curls)

Day 3: Legs
Squats or leg press
Leg Extensions
Calf raises

Chuck say 5 mins cross train or row/run before the workout, any more will retract from your weight training, and do 10-15 mins after if you want, but ideally use the other days you arent doing weights for any cardio.

You should see much better progress doing that than mixing it up as you have been, but like I say you probably know whats best for you, just thought Id let you know what I found.

After 8 weeks, change the excercises you do, maybe even do a 5 day split if poss which I do currently, works really well after doing three day split for quite a while. I now do back day, shoulders day, leg day, chest day, and arms day.

The Chief

What make did you buy Mike?

Been thinking of going down this route myself as i have a large garage, gonna look at putting commercial gear inside it.

loads of stuff on ebay at the moment

Matteeboy

I do stuff at home too.
Spent years and years in the gym but now got a pretty decent routine set up using hardly any kit - mostly intense bodyweight exercises.
I am only maintaining weight though while toning so no really hardcore kit needed.

blockmonke@fsmail.net

Which gym did you go to? I used to waste my life in the gym just down from halfrauds after finishing work from probus.

The Chief

Its pretty good what you can do with your own bodyweight, Pull-ups, Push-ups, Tricep dips, Legs etc.

Unfortunately when you have a bodyweight approaching mine it makes it quite difficult - maybe when i've lost a bit - ahem

RichardS2005

This is quite interesting from a body weight point of view:
RossTraining - Bridging The Gap Between Ordinary and Extraordinary

apparently well respected workouts in the MMA arena.

I'm tempted to download his training book.

Rich

Matteeboy

I've refined my routine over the years and used it a lot in teaching kickboxing (the circuits part).
Do press ups between three chairs (go lower than "ground" level)
Handstand push ups.
Chinese press ups.
Pull ups.
Dips.
One legged dead lifts.

Nearly all much more intense than the "normal" versions and therefore better for maintain and even building muscle.

Not much use if you're seriously bulking up but otherwise, very good indeed.

That Ross bloke seems to have some good ideas, doesn't wax his chest and looks able to actually move around a lot!

16vmarc

SideShowBob, thats what I used to do when I went years ago. I'll probably start doing something similar again eventually.

16vmarc

Did pretty much the same last night but bench pressed 60kg. I think thats about right for now, was hard and I couldn't do 3 sets.

Next week I'll be sorting out what muscles I'll be working on on which night.

The Chief

One thing i've learnt over the years to gain strength is not to over do it, strength traing should be 2-3 times a week at the most 50minutes to an hour in the gym tops, warm up but dont waste energy on too many light sets and keep any intense cardio sessions away from strength workouts.

here is my workout:

Monday

all 5 sets 1 warm up then 2 light - medium then 2 heavy
I'll do 3 sets x 10 then 2 sets at 6-8 reps the last set being the heaviest
i can lift

Chest: Bench press 5 sets max 130kg
Pec dec : 5 sets 200lbs - max the Stack
Seated Dips 4-5 sets - max 120kgs

Triceps: Pushdowns 5 sets max 200lbs
cable extensions extensions 5 sets 40lbs
pushdowns - using rope 5 sets 140lbs

Biceps:
Barbell curls 5 sets max 40kgs
Preacher curls 5 sets 30 kgs
Hammer curls with dumbells 5 sets max 60lbs in each hand.

Warm down on bike

wednesday:

Back:

Lat pulldown 5 sets max ????? will have to check

Seated rows 5 sets max 200

Will be adding deadlifts shortly

Shoulders

Shoulder press 5 sets max 200lbs

Seated lateral raise 5 sets max 120 lbs

Upright row standing max 100lbs

Cool down

Friday: legs

Leg Press 5 sets Max 120kgs (legs are my worst part they are terrible)

Leg extensions 5 sets max 100 kgs

hamstring Curl 4 sets 40lbs

Seated calf press 5 sets max The stack.


feel free to rip into this workout, but it does work for me for gaining strength.
sometimes if i dont fart about i will also do my legs on a Wednesday this frees Friday up to start doing cardio that i desperatley need to start doing

every1sgottablue1

I have been going to the Gym for 2 weeks now. Here is a before:

every1sgottablue1

And 2 weeks later:

every1sgottablue1

Must admit.....Its a good Gym

Fuzz

Anyway... you could try some advice from that Arnold rica.. rica **** can't spell it.
Do a search on "six pack abs"

Quite a complete site, shows you techniques, proper form, all the different muscle excercises, diet tips, advise forum...

Andy


edit, found it,
SIX PACK ABS WORKOUT PROGRAM

wrx-kris

That will be why your called The Chief!!!

I used to be able to bench 130 too, but as with most things I lost interest after a while and now struggle with 80kgs!

Wouldnt mind trying your workout mate - with less weight, then gradually increase. I used to get a real buzz when people say "look at the size of you now" Of course, I was very modest though.