But because I'm a n00b shouldn't I be starting out on the supported bench press? Oh well, my mate has a bench press at his place so I'll probably just use that, save me looking like a bitch at the gym. lol

A lot of blokes who use the supported bench press often cheat. I think it's up to 20kg easier because of the ease in which bars slide vertically.

I highly recommend doing BB Bench Press non-supported version as early as possible. Get a spotter if you can.

Just wondering if anyone could tell me what the best workout is for the abs? I do sit ups and crunches but i find them so boring, are there any other good workouts or is what im doing already the best way to get more tone and definition?

Hanging leg raise is an advanced exercise for lower abs
Cable Crunch (if done properly) is good for upper abs
Medicine Ball sit-ups are good for both upper and lower abs
Plank Hold
Bicycle Kicks

Generally, abs tone and definition are mostly nutrition.

cheers miliux i'll check those out

Just wondering if anyone could tell me what the best workout is for the abs? I do sit ups and crunches but i find them so boring, are there any other good workouts or is what im doing already the best way to get more tone and definition?

i heard somwhere that if you have some some belly fat covering your abs which , doing sit ups, crunches etc wont get rid of that excessive fat but it will just build up your abs underneath your belly fat. to get rid of the belly fat you need to do more cardio and of eat the right foods.

i heard somwhere that if you have some some belly fat covering your abs which , doing sit ups, crunches etc wont get rid of that excessive fat but it will just build up your abs underneath your belly fat. to get rid of the belly fat you need to do more cardio and of eat the right foods.

i have also heard this

A lot of blokes who use the supported bench press often cheat. I think it's up to 20kg easier because of the ease in which bars slide vertically.

I highly recommend doing BB Bench Press non-supported version as early as possible. Get a spotter if you can.

True. You tend to use your core more with non-supported too....which is a good thing.

i have also heard this


Yep, pretty logical really, but it's amazing how many people actually think that doing sits ups should automatically give you a flat stomach and six pack even though they still sit down to a pie and chips at the footy every weekend.

Yep, pretty logical really, but it's amazing how many people actually think that doing sits ups should automatically give you a flat stomach and six pack even though they still sit down to a pie and chips at the footy every weekend.

or this:

http://img198.imageshack.us/img198/6950/howtogetperfectabs.jpg

lol hahah that is great

did a 9km cross country run on the weekend just gone, finished in 16th(out of 55) in 57min, the winner finished in 52min.

It was a pretty hard run, lots of loose gravel and steep hills, pretty happy with my time when the terrain is factored in, we had some pretty accomplished runners in the event and even they conceded that it was near impossible to run up some of the hills.

Good way to burn fat and increase your stamina. That would definitely give you six pack if your coupled it with abs resistive exercises.

LOL @ the cellulean add ^^

so whos knows about the new craze called 'cross-fit'?

my mates right into it, and ive done a few sessions with him now and its actually quite good, its basically a high tempo circuit, you finished puffed and sweating.

anyway, back to the gym talk, i had a pretty crap day at work so i went and used the frustration at the gym, just did a smash 45min cardio session with a small 10min weights circuit at the end for good luck.

I'm still bulking. I probably start cutting down after Xmas. A bit late, i know...!

Modified my program comprehensively.

Monday: Legs
Tuesday: Upper Back
Wednesday: Rest
Thursday: Chest & Shoulders
Friday: Full Back
Saturday: Rest
Sunday: Arms

30% less weights, but 4sets/10reps for all exercises.

i feel fat reading all this...

milli, i never knew you were a gym junkie.

:p

Only a few of my close friends know that i go to gym. Some think that i only watch TV, which i hardly do these days. It's not something i would like to openly reveal to strangers willing to raise the issue about.

ummm...shouldn't they be able to tell?

I generally wear a hoodie in Winter and in Summer i swear baggy shirts. None of that wankfest tightshirt some wear.

The general rule is to not let a stranger notice you that you are different.

I don't do well with that kind of attention.

Modified my program comprehensively.

Monday: Legs
Tuesday: Upper Back
Wednesday: Rest
Thursday: Chest & Shoulders
Friday: Full Back
Saturday: Rest
Sunday: Arms

30% less weights, but 4sets/10reps for all exercises.

Mine is usually this way but it can change every week.



[B]Monday:[/B:] Chest, abs and calves
Tuesday: Full Back and Biceps, light abs
Wednesday: Rest
Thursday: Shoulder, triceps ,forearms, light abs
Friday: Full Leg workout, abs
Weekend is open to cardio either on a saturday or Sunday morning.

I generally wear a hoodie in Winter and in Summer i swear baggy shirts. None of that wankfest tightshirt some wear.

The general rule is to not let a stranger notice you that you are different.

I don't do well with that kind of attention.

Sometimes, even if you hide your body with lose clothing even with hoodie, people would still notice it. In my case, whenever I wear hoodie, it makes me look even more bulkier so I try to wear lose and long shirt if I really do not want to get noticed but I guess when you're buffed you're buffed, they would notice it one way or another.

Anyway, im free of injury again, rugby really took its toll on my body this year, ive set myself the goal of a short triathlon in either late Nov or Feb next year, im confident i could do it now but since im unsure of how to pace myself effectively for a triathlon i want to be more then fit.

Went to the gym tonight, did 50min of cardio on the machines and finished it off with some basketball, also did some sprint training this arvo because i had the energy.


Thought i would post this since the machines i was using had heart rate monitors..

http://sportsmosis.com/wp-content/uploads/2008/12/heart_rate_chart.png

I dont personally believe in the hear rate training zone crap, when i do cardio i find a rythm and pace which suited to the distance i run, you should be able to know what your body is capable of.

Anyway, im 23yrs old and was doing cardio tonight, for the large majority my heart rate was around 175bpm, it dropped down to 150bpm in a bit but the most of the time i reckon it would have been around 170bpm, according to the graph i would have been close to red-lining, i have a resting hear rate of around 50-60bpm.

^when i do 50m freestyle sprints,say 10 in a row with 15sec rest, i get my heart rate up to 140+. not bad for 44.
my resting heart is around 50.
i notice you say you did sprints. this is one of best exercises you can do. I still do sprints for surf training.it builds muscle while working cardio.

I haven't done intensive cardio since end of May because i have been bulking since then. When i reach mass goal then i'll resume my cardio in full throttle.

Just did my leg session:

4set10reps ATG Squats
4set10reps Stiff-Legs deadlifts
3set10reps ATG Hack Squats, explosive
4set10reps Good Mornings
4set10reps Leg Press, below parallel (superset with...)
4set10reps Rotary Calves

^when i do 50m freestyle sprints,say 10 in a row with 15sec rest, i get my heart rate up to 140+. not bad for 44.
my resting heart is around 50.
i notice you say you did sprints. this is one of best exercises you can do. I still do sprints for surf training.it builds muscle while working cardio.

yeah sprints are awsome, i do them because i still play a lot of touch rugby and hate been caught when i make a break

ummm...shouldn't they be able to tell?

lol. he wears big clothes 2 times his size...

well, pretty hectic day... i had touch training this morning, i did a small 30min chest workout at lunchtime and did 50min of cardio this evening..

sitting down to some lamb and steamed vegetables for dinner

did arms and backs today at the gym, going to do some cardio tmw and go for a swim

My legs still sore from yesterday's:

4x10 ATG squats
4x10 stiff-leg deadlifts
3x10 ATG hack squats
3x10 good mornings
4x10 'compressed' leg press / explosive
3x30 calf raise

Tomorrow's session. It is meant to be today's but not feeling well enough for full force:

4S10R Pull-Ups
4S10R BB Bent-Over Rows
4S10R DB Decline Pull-Over
4S10R Wide Grip Pulldown #
4S10R DB Bent-Over Rear Delts

ive just back from week at forster. did the endurance ironman on the saturday and full carnival on sunday. pretty cold ocean (15deg), but had fun.
did 2 swims, 2 board races, a ski leg, some sprints and flags. really sore next day.
umina won carnival which was good.
today did 2km swim and finished with 10sets x 100kg bench press.10 reps each.
as james brown says- i feel good.

did 30min of cardio tonight but played basketball for 40min as well

Whats everyones opionion on which muscle groups to exercise together, like

Arms-Back

Shoulders-Chest

Legs-Core

Im trying to rejig my program but im struggling to find any decent routines

It's similar to my split.

Do :
chest, then shoulders
back, then arms
legs, then core

plot them on what day you will perform these sessions (including cardio) so i can the full picture.

I hope the upcoming Xmas season and first week of Summer hasn't slowed you boys down. I'm now doing cleaner bulk. Aiming for 0.8-1kg/month of mass instead of 1.3-1.5kg/month of mass gain. It is smaller gain but cleaner and less body fat gain. I'll be bulking till May.

My current splits:

Monday: Legs
Tuesday: Upper Back
Wednesday: Rest
Thursday: Chest and Shoulders
Friday: Full Back
Saturday: Rest or HIIT (high intensity interval training)
Sunday: Biceps and Triceps

I tried doing 4 day split with 2 day HIIT by combining legs and upper back together on Monday and dedicate Tuesday for HIIT. I did that for two weeks but didn't feel that i can do Upper back sincerely compared to the above splits.

Also, i have changed routine from 5x5 to 4x10. It requires more volume, hence i had to reset all weights and go from there until i can max with 10 reps.

I had a flick back at my 10reps bench press stats. Since October 1:
+15kg IBP (after 4set WGBP)
+20-25kg WGBP
+20kg CGBP (pre-fatigued with dips)

It's better than nothing i suppose but want to reach the weights i pressed for 5reps to my current 10reps routine.

I'm back at the gym soon. That and my bike should get me in shape. I wanna get a little bit buff. :)

I've been lazy over the past few years and have developed a little beer gut. Until I was 16 I was quite fit - I did sea cadets, swimming and rowing.

Upcoming New Year resolution?

Upcoming New Year resolution?

Enforced. My brother gave my a gym membership for my birthday.

Don't under-estimate the power of being guilty for not going to gym! I cannot stop using the gym if they are taking money away from my account. Whenever doubting to go to gym or laziness, the guilt bomb explodes then i'm on my way packing.

Anyways, do you know how to gain mass? Do you have a workout program and nutritional plan to follow?

I use www.dailyburn.com It's a free online tracker where you record your workout results. The more data you input the better the graphs it will generate showing your progress. It's a great website that i use frequently - everytime i go to gym. If you have an iphone there is a free application to record your results such as exercise type, number of sets, repetitions, weights, type of cardio, etc, etc.

I keep on track of my progress so that i do not plateau. If i plateau then i try figure it out by flicking through my records and find the missing link. Whether it be nutrition or weaknesses of one muscle group which have a flow on effect on performing lifts. I've been using that site since Feb and the graph clearly shows when i bulked (muscle gain) and when i cut (burn body fat).

Oh and it's a great motivator! Want to get new Personal Best all the time.

Anyone had any experience with Musashi? A friend recommended it to me a little over a year ago, and yesterday I bought some- the F formula and L-Cartinine. Used only the F Formula so far, took the dose last night and this morning.

Musashi is a rip-off.

L-Carnitine only works if you have deficiency such as being a vegetarian. L-Carnitine is found in foods especially in meat products.

http://www.chasefreedom.com/lcarnitine.html

If you lose weight then you will be fighting to keep the fat off because 90% of those who tried will regain the weight back on again. It is called hyperplasia. Fat cells does not go away when you lose weight, but rather 'deflate'. The number of fat cells are pre-determined by genetics but also can grow into new fat cells by obese people when fat cells starts dividing when inflated more than maximal capacity.

The only way to get rid of the fat cells altogether is liposuction. However trainers can deflate it for a long term if they follow a long-term nutritional plan and perform exercise.

These are the information where it is almost taboo to even discuss about especially because it conflicts with the multi-billion dollar diet industry. People want fast and permanent results but that cannot be the case unless long-term plan is followed or a serious surgery - but they may get overweight again because they lack experience in how to eat properly.

Gaining muscle is called hypertrophy which enlarges the cells instead of dividing to make more cells. Muscle tissues enlarges to a size and does not divide. If you eat and train which is geared towards hypertrophy then cells enlarges. However, it shrinks back again if people not longer follow nutritional and exercise plan.

I did sea cadets, swimming and rowing.

I should get back into Rowing, I won a few races in school boys rowing and loved skull racing. It is still the only sport i truely did love.

Next year maybe.

Musashi is a rip-off.


what would you recommend instead for gaining muscle mass? I'm using Musashi Protein Bulk after my workouts.

Also for pre-workout nutrition do you use supplements or because i just eat good carbs before workout

Musashi is a rip-off.

L-Carnitine only works if you have deficiency such as being a vegetarian. L-Carnitine is found in foods especially in meat products.

http://www.chasefreedom.com/lcarnitine.html

If you lose weight then you will be fighting to keep the fat off because 90% of those who tried will regain the weight back on again. It is called hyperplasia. Fat cells does not go away when you lose weight, but rather 'deflate'. The number of fat cells are pre-determined by genetics but also can grow into new fat cells by obese people when fat cells starts dividing when inflated more than maximal capacity.

The only way to get rid of the fat cells altogether is liposuction. However trainers can deflate it for a long term if they follow a long-term nutritional plan and perform exercise.

These are the information where it is almost taboo to even discuss about especially because it conflicts with the multi-billion dollar diet industry. People want fast and permanent results but that cannot be the case unless long-term plan is followed or a serious surgery - but they may get overweight again because they lack experience in how to eat properly.

Gaining muscle is called hypertrophy which enlarges the cells instead of dividing to make more cells. Muscle tissues enlarges to a size and does not divide. If you eat and train which is geared towards hypertrophy then cells enlarges. However, it shrinks back again if people not longer follow nutritional and exercise plan.

I did some research into this and what your're saying does make sense in that fat cells do not actually leave a person's system (I had no idea that there were little "sacs" that contain excess calories/energy and too much manifests as obesity- thanks for that :) ). I thought if the fat was gone it was gone, unless I didn't exercise and eat healthy.

I'll keep continuing with the musashi though for a month, but for sure bearing in mind the information you posted. I do expect the powder to work, but will be keeping my eye on what happens after I stop taking it.

what would you recommend instead for gaining muscle mass? I'm using Musashi Protein Bulk after my workouts.

Also for pre-workout nutrition do you use supplements or because i just eat good carbs before workout

check your pm.

Not into being muscular but just slimmed down enough. Just started jogging and hopefully each day i can go that one bit better :)

Jogging is a good cardio but it can be high impact which may hurt the ankle and shin. I do cycling or elliptical high intensity interval training (HIIT) for cardio.

Ok thanks for the tip, I just prefer the running and a few light weights :)

Yeah that's cool. If you want to improve strength then you can do strength-promoting exercises. If you want mass then mass-promoting exercise. Same for losing weight.

Jogging is a good cardio but it can be high impact which may hurt the ankle and shin. I do cycling or elliptical high intensity interval training (HIIT) for cardio.

Yep, cycling for me too.

cycling or soccer for me too - running by itself just shits me

well ive been away for a while, did a arms and back session last night and just finished a chest and shoulders session..

its a bit to hot for this shit though, i cant stop sweating for like 90min afterwards

did a arms and back sessions tonight, i threw in some squats for good measure as well, was exhausted at the end and could feel my thighs beginning to cramp.

So ive been selected to play representative rugby and ive got a training camp which kicks off in March 2010, however whilst i am pretty fit and strong i reckon i have the potential to increase that by at least another 25% with some increased dedicated training and dieting(no more beer).

Im looking for some advice in regards to supplements, ive taken protein for quite some time now but ive always kept it very basic. I want to really step up the training program and a increased eye on my food intake to make sure im only eating the best.

Right now i usually do a morning shake and a pre-workout shake and that seems to work out ok, but Milux if you have any suggestions to different supplements etc then im keen to hear.

Please enable your private message box. I won't post specific supplements here. They are legal but it is meant for more experienced users who are way passed the beginner's phase and have an orderly nutrition plan.

didnt even know it was disabled, send away cheers mate..

and dont worry everyone, i do research everything i take before taking it, i am however open to advice on different supplements, its the best way of learning in the gym junkie world

check your inbox.

Please enable your private message box. I won't post specific supplements here. They are legal but it is meant for more experienced users who are way passed the beginner's phase and have an orderly nutrition plan.

Hey man, would you mind sharing it to me as well. I have not seen this thread active in the past so I have not been checking it until now.

Nothing much has changed in my routine and I have no problem with it. I do have this urge to bulk up even more and I am not even sure if it's a wise idea. I still feel smaller somehow but that's probably typical with most gymrat such as everybody here.

With my current workout, it's my lower extremities or legs are the ones I've always miss each week but somehow, just to make sure I still would give time for it, I usually add it in my other body part workouts, for instance, on chest day, I would do leg/knee extension and some squats with calves, next time on either my back or shoulder workout, I would throw in knee flexions. I do add my calve workout each time even before. The good thing that I notice is that it's really easier on my knees because I use to overdue my legs that I thought my knees are weakening, it turn out to be that I am putting too much strain on my knees. The downside is, I can't get my legs bulk up, I just happen to have no genetics for a well defined leg muscles so I have do double up this workout, well, it is tough on my knees it seems like and I don't want to tear up the tendon down on my knee cap. Any other suggestion on how I can have an awesome quads and calves????

I only train my legs once a week:

4x10 full squats
3x10 hack squats
4x10 good mornings
4x10 ATG leg press
4x10 lying leg curl
3x30 seated calf press

My legs seem to be developing fine. Actually it's developing faster than upper body. I do my leg session thoroughly though. Till failure.

cheers for the message milux, il have a look at it after the christmas break, its all about cardio for the next 2 weeks

What is a " 4 X good morning"? I might already knew it, just not familiar with that term. Thanks!

lower back/glutes/hammy exercise with a bar across the top of your back and you bend forward to 90 degrees.

http://www.youtube.com/watch?v=S4H2EZC1UCY

I only train my legs once a week:

4x10 full squats
3x10 hack squats
4x10 good mornings
4x10 ATG leg press
4x10 lying leg curl
3x30 seated calf press

My legs seem to be developing fine. Actually it's developing faster than upper body. I do my leg session thoroughly though. Till failure.

Don't overdo it, you'll end up looking like a t-rex. Eventually your arms will become small and vestigial.

I'm more focused on the strength for squats and leg press than the actual muscle size of legs. I still have to train my legs for testosterone gain. Aiming for 180kgx10 full squats for this current bulking season.

What is everyone's goal for the New Year?

For me i want to reach my target weight then cut down to about 8%bf. Increasing intensity on my lats, shoulders and middle back to improve it.

Am going to bulk up :lol:

To improve (time wise):

i. Run around the Opera House, Botanical Gardens and Domain.
ii. Laps (freestyle) in the pool.


http://thingsboganslike.wordpress.com/2009/10/26/9-getting-huge/

#9 – Getting Huge

Gym attendance is a positive activity that can bring with it health and wellbeing benefits that extend across the lifespan. It’s great for the metabolism, bone density, and blood pressure, but these factors are entirely unrelated to why the male bogan joins the gym. He’s there to get HUGE. The bogan, with his poor coping skills and tendency to act impulsively, identifies the need to become the largest gladiator in the nightclub, both to catch the eye of the female bogan, and to become physically dominant over the other males. As with many other aspects of his life, he exhibits no subtlety or moderation; he craves the extreme.

Would YOU tell this guy he's a bogan?At the gym, the male bogan can generally be found near a mirror, dramatically swinging the largest dumbells he can pick up. Rather than working on his entire physique, the bogan exclusively targets the parts of the body that can protrude from a tight Ed Hardy t-shirt, creating an odd sense of proportion. As a result, he can always be seen working out in a skimpy singlet, but loose pants.

The bogan’s inability to resist an impossibly good shortcut will sometimes lead him to getting on the ‘roids, which speed up the process of getting huge, and reduce the amount of work required. The downsides, such as erectile dysfunction, testicular atrophy, paranoia, and increased aggression are dismissed. Once the bogan achieves a large size in the chest and biceps, he is then ready to apply his Ed Hardy and head to the nightclub with his boys. Normally, someone that got this large would consider getting serious about bodybuilding, but the dieting, lower body work, and discipline required to earn a bodybuilder’s lean physique are sacrifices a bogan is unwilling to make. Besides, if he can’t instigate drunken brawls and then wolf down a souvlaki in a popular nightclub district, what’s the point of getting huge in the first place?

Am going to bulk up :lol:

Eat more and do weights. ;)

improve muscular endurance and fitness

my legs have been ignored for to long, going to focus improving my squats and explosive power

Hope no one minds me adding my 2 cents worth, I have been following this thread since it was started.

This is basically my workout routine below, have been attending the gym for the past 5 years with only the odd 1 week break say every 3 or 4 months. It's just routine now. I enjoy it and I love looking really good as well, and I mean for overall confidence and felling happy.

Day 1: Chest & Tricepts
Day 2: Shoulders & Abs
Day 3: Rest
Day 4: Cardio &/or weight trainbing with a personal trainor (Every week)
Day 5: Legs
Day 6: Back & Bicepts
Day 7: Rest or back to day 1

Try to run a few times a week in the mornings, my ambition is to participate in the Melbourne Marathon come September, was hoping to go in the 'fun run for the kids' come March/April.

My only problem is I find it so hard to overcome shin splints, spent a lot of money on new asics suitable to my feet, got an 8% imbalance in my right foot where I tend to get the pain (Not real bad). I mostly run on grassy surfaces such as the footy oval or parks, little pavement and sometimes treadmil at the gym.

I love running, nothing gives me greater pleasure than to run listening to music on my iphone with the headphones on. It's like you forget everything and your stress is gone, except in the fucking shins at times.

shin splints can be caused if you have a long lay off and then try to jump back into it, or alternatively if you increase your running load to quickly

Ive worked with a few people who have had shin splints, and a lot of the time the points listed above are a major cause, you need to ensure that you gradually increase your load.

I know some footy players who have had it, one of them hadnt done much long distance running since pre-season, and it was getting towards the end of the season and he was trying to boost his fitness before the finals, so he was doing a lot more pavement running, thats when he experienced the shin splints. Even though he was running, it was the sudden increase in the load of running which triggered the pain.


Anyway did my first weights session in 2 weeks today, dam it felt good, i didnt have a complete break from the gym, i did a lot of body weight exercises on running and a bit of running as well.
Back & Arms, i also threw in some squats at the end to burn off some extra energy

Gym was so packed in the evening. Full of beginners starting off to be fit for their New Year's Resolution commitment. All cardio machines were taken and the beginners are poised to do only bench press and arm curl program.

Gym was so packed in the evening. Full of beginners starting off to be fit for their New Year's Resolution commitment. All cardio machines were taken and the beginners are poised to do only bench press and arm curl program.

I give it a month :lol:

Gym was so packed in the evening. Full of beginners starting off to be fit for their New Year's Resolution commitment. All cardio machines were taken and the beginners are poised to do only bench press and arm curl program.

I hate going to the gym in January for this reason... it really sucks my will to live all these new years resolution types fulfilling their yearly cycle of going to the gym for the first 3 weeks of the year.

The beginners do not know what to do in the gym! Just when you think it will be fine sailing in gym after Xmas/NY holidays, they get in the way scratching their head and just doing arm curls or bench press.

ha, my work has its own private gym, one of the reasons i went back to work earlier then everyone else, i get it all to myself

Ive decided to have tonight off, went to do arms and back, just didnt have the energy, i needed a night off anyway so it works out pretty good.

Sun: Arms and Back
Mon: Chest and Shoulders
Tue: Legs and Abs
Wed: night off
Thu: Arms and Back
Fri: Chest and Shoulders
Sat: Legs and Abs

Day 1: Chest & Tricepts
Day 2: Shoulders & Abs
Day 3: Rest
Day 4: Cardio &/or weight trainbing with a personal trainor (Every week)
Day 5: Legs
Day 6: Back & Bicepts
Day 7: Rest or back to day 1


are you Hugh Jackman by any chance :lol:


Here’s a typical week:
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Legs
Day 4: Shoulders and abs
Day 5: Light cardio day
Day 6: Repeat Day 1
Day 7: Rest day

http://ralph.ninemsn.com.au/article.aspx?id=979476

Hugh Jackman trains legs?

improve muscular endurance and fitness

my legs have been ignored for to long, going to focus improving my squats and explosive power

ala Peter North.

I joined a gym today.

Any advice for someone starting out?

Help me out Miliux....

What is your goal? Lose weight? Gain strength? Gain endurance? Gain muscle?

ala Peter North.

peter north the porn star?
I have to admit i had to google that name, im not exactly down with 57yr old porn actors

Im suprised no one has said they have gym sex fantasies.

Too busy doing it!

Im suprised no one has said they have gym sex fantasies.

shock horror not everyone on this site are immature little fucks

Can we keep this thread as informative and civilised as possible? It's the only thread in skybar which have lived the time in being productive and helpful.

^ Agree

Im suprised no one has said they have gym sex fantasies.

No offence Jardoga, I am gay and in a healthy happy relationship of 8 years now. What I can't fucking stand about the gay community I belong to is how fuking sluty it is. I hate it with a passion.

I go to the gym to look, feel great with the ambition to also participate in the Melbourne marathon. I have found everyone's post very informative until you had to ruin the thread with that comment, the last thing I wan't to see here is gay sluty posts.

Calm down =/, and it wasn't aimed at gays.

shock horror not everyone on this site are immature little fucks

A bit hypocritical coming from you fuck

What I can't fucking stand about the gay community I belong to is how fuking sluty it is. I hate it with a passion.


I agree :)



ONT: Best thing to eat/drink for bulking up? Is protein powder a good idea?

^^ Protein shakes and lots of eggs.

I think those protein shakes don't work unless you really work out and have a shitty diet; and even then they're only of a slight benefit.

Just keep in mind that you piss out what you don't use.

Chest and Shoulders today

Bench Press 3 x 10
Standing Military Press 3 x 10
Decline Dumbell Flyes 4 x 12
Dumbbell Incline Shoulder Press 3 x 10
Front Two-Dumbbell Raise 4 x 10
Dumbbell Lateral Raise 4 x 10
Cable Crossover 3 x 10

I do the front and lateral dumbell raises in a set together, just towork the rotator cuff because ive had trouble with it in the past

A bit hypocritical coming from you fuck

and yet again you confirm my theory about this forum been filled by immature little fucks

I think those protein shakes don't work unless you really work out and have a shitty diet; and even then they're only of a slight benefit.

Just keep in mind that you piss out what you don't use.

Drink them whilst working out and after (you really have to work yourself hard for it to work), depending on what age you are they might turn to fat quicker and easier if you are older.

I think those protein shakes don't work unless you really work out and have a shitty diet; and even then they're only of a slight benefit.

Just keep in mind that you piss out what you don't use.

Ah righto. Thanks :)

and yet again you confirm my theory about this forum been filled by immature little fucks

So you can call me a fuck but I can't call you one.

What's the best way to burn fat?

cardio?

What's the best way to burn fat?

High Intensity Interval Training. Said to be more effective in burning body fat than sustained cardio speed because it is unpredictable and your body won't get use to the pace/difficulty.

High Intensity Weights Training. Training weights raises metabolic rate and the rate of calorie burn.

Do weights and HIIT at the same time in addition to healthy meal.

ONT: Best thing to eat/drink for bulking up? Is protein powder a good idea?

Majority of protein source should be from foods instead of protein shake. Protein shake is a supplement and is meant to complement healthy nutrition. Some protein rich foods are:

Red Meat
White Meat
Seafood
Eggs
Dairy
Soy

Generally you should be eating meat at every meal. Meal should be about every 3-4hrs.

Whey is cost effective as well and won't raise cholesterol compared to eating just meat all day. There are some very cheap whey concentrate and whey isolate in the market.

So you can call me a fuck but I can't call you one.

mate i didnt call you a fuck, i was saying that anyone who posted there sexual gym fantasies in a otherwise civil thread is a immature fuck
so settle down and stop getting all defensive, you did in fact bring this upon yourself


lets just move on ok

Calculate your daily protein intake here (http://www.bodybuilding.com/fun/calpro.htm). Meant to serve as a guide of how much protein rich foods and supplements you should take. The heavier you get, the more protein you need to grow.

Also, check this site to see nutritional info. eg. 400g chicken breast (http://www.wolframalpha.com/input/?i=chicken+breast+400g)

TOCC how much do you bench?

improve muscular endurance and fitness

my legs have been ignored for to long, going to focus improving my squats and explosive power

I favour working on my legs more than upper body lately, my leg exercises are as follows:

Leg curls (Machine)
Leg raisers (Machine)
Walking lunges with a 25kg bar resting on my back - approx 3 x 24 steps
Dead lifts - At about 35 -40kg now
Calf raisers

or

Squats (Smith machine) - appox 60kg
Leg press (Machine) - approx 160 to 200kg
Leg curls (Machine)
Leg raisers (Machine)
Calf raisers - approx 70kg

Since doing this, my legs have really bulked up, the consequence is I'm not allowed to where footy shorts out in public anymore hahahaha, well I do for running anyway.

With benchpressing, i have found doing the following really effective

Supersetting 4 x 10 at 40 - 45kg with 4 x 10 pushups
Dumbell flyers
Chest press (Machine)

or

Benchpressing 60 to 70kg
Pec Dec
Dumbell bench press with 20kg on each dumbells
Assisted dips - Not using the assisted part though

I never do the same program each week, more every second or third week, I like to mix things up on what ever part of my body I work out on, I have found doing this so far really effective as the past 12 months, I have really bulked/toned up beyond what I ever could of though was possible when first starting out properly 5 years ago.

And I love running so much with the music, it's like a drug.

I need to do more with shoulders though, having trouble trying to find the most effective exercise there that will really show good results, although I'm really defined there, I still think I could do better.

My only main trouble is Abs, I am struggling to get a six pack, possibly because my diet can be off track during the week with work. I Wish there was a simple, easy no fuss diet that will burn stomach fat to reveal my abs for the likes of me that work so much in an office.

I find that shoulders respond well in 10rep range. I do my shoulders after chest exercises. My session is: 4x flat bench press, 4x incline bench press, 4x cross cable, 3x db shoulder press, 3x db front raise, 3x db side raise. I do db bent-over rear delt raise in my back session.

^ With db shoulder press, what weight do you use? I'm at 20kg db's, do you have the bech upright or on a slight incline? What do you find better, the machine or db's?

When I work my shoulders with a PT, I will feel it for days, but not when I do it myself, my pt really mixes things up though.

When I do the dumbbell shoulder press, i position the bench upright. Dumbbell is definitely better. Barbell shoulder press or military press is even better. Military press uses core and leg drive for stability. It doesn't matter what weight you use as long as you can feel it and it's strenuous.

TOCC how much do you bench?
ah i cant say that ive gone for my max rep in a long time, when doing sets ive recently been doing10x 70kg, 10x 80kg then 10 x 85kg depending on how im feeling.

if i take a break from weights, for even just a couple of weeks i find i drop 10-15% easy, so its a constant battle trying to maintain and make small improvements.

Earlier this year i was benching sets of 110kg, rugby season came around and i had a shoulder injury, only weights i did was minor rehab and after 8weeks i was struggling on 50-60kg, but im more about endurance then power at the moment.
I find that shoulders respond well in 10rep range. I do my shoulders after chest exercises. My session is: 4x flat bench press, 4x incline bench press, 4x cross cable, 3x db shoulder press, 3x db front raise, 3x db side raise. I do db bent-over rear delt raise in my back session.

i like to alternate between a chest - shoulder activity
il do bench press, then shoulder press, then db bench press, db front & side raises, then flyes or cable crossover

When I do the dumbbell shoulder press, i position the bench upright. Dumbbell is definitely better. Barbell shoulder press or military press is even better. Military press uses core and leg drive for stability. It doesn't matter what weight you use as long as you can feel it and it's strenuous.

yeah i love military press, just have to be careful when doing military press, a lot of people seem to overarch there back and it can be quite dangerous

I'll be starting my weight loss program from next week for about 2 months. Balancing HIIT with weight lifting program. Reducing calories as well.

^^

What do you use as a motivator to keep at it? (keep yourself working out)

I am on and off when trying to train... so much so that it's effectiveness is minimal. That said, I'm now gonna be sore tomorrow morning! :crazy:

^^

What do you use as a motivator to keep at it? (keep yourself working out)

I am on and off when trying to train... so much so that it's effectiveness is minimal. That said, I'm now gonna be sore tomorrow morning! :crazy:

I feel better when i work out. So i guess that's my motivator? Currently i'm cutting so i do cardio 6 times per week.

went for a 10.5km run followed by a 35min weight session. gotta love the feeling after you do exercise!

introduced a new abs superset workout at the end of my sessions, do it every few days depending, jeez it feels good though

introduced a new abs superset workout at the end of my sessions, do it every few days depending, jeez it feels good though

My physio told me to do it at every gym session. I think i am over-doing it because i could feel soreness the session before.

Hanging leg raises: 12, 10, 8, 6
[superset with]
Cable crunches: 12, 10, 8, 6

Then after that i spend 5 min doing the foam roller. Another stuff at physio's request. Basically it reduces Delayed Onset Muscle Soreness. The muscle soreness you often get a few days after the strenuous session

yeah i tend to neglect my abs and take them for granted, but ive been told to improve my running technique i need to improve my core strength, the rugby coaches are happy ive bulked up in the upper body, but since i didnt work on my core strength i kind of fucked my running technique.

yeah i tend to neglect my abs and take them for granted, but ive been told to improve my running technique i need to improve my core strength, the rugby coaches are happy ive bulked up in the upper body, but since i didnt work on my core strength i kind of fucked my running technique.

Core training is good for stability and movement and perhaps aesthetics if you're into that, depending on the body fat percentage. I'm doing it mainly to improve my big strength exercises such as military press and ATG squats.

I'll be going below 10%bf just to test how much my body (and nutrition) can handle it. Then clean bulk from there.

Core training is good for stability and movement and perhaps aesthetics if you're into that, depending on the body fat percentage. I'm doing it mainly to improve my big strength exercises such as military press and ATG squats.

I'll be going below 10%bf just to test how much my body (and nutrition) can handle it. Then clean bulk from there.

not really concerned about aesthetics, i play rep rugby union so my main focus is having my body right for that, core stability is a untapped commodity in sports players IMO, no good been able to bench 175 or squat 220 if you dont work your core.

Geez, you're doing well if you can do 175 and 220.

nah thats not what i bench or squat, i was just speaking metaphorically...

Anyway, ive been increasing my work load gradually over the past 3 weeks and absolutely smashed myself this week, foccused heavily on anerobic exercise mixed up between weights circuits, intervals and sprints.

Also did a bit of aerobic exercise as well with a 40min run on monday and a 60min light swimming session yesterday.

Trying to cut a bit but ive gotta be careful because im getting back into rugby training, and im actually lighter then was last year which isnt really what i wanted.

I'm currently cutting as well and it has been a gradual process. Losing about 500-600g/week but at the same time i'm holding onto my strength. Aiming to lose about 10kg then i should be below 10% bodyfat easily.

I do 30min high intensity interval training after my weights session except legs day and Fridays.

Im currently bulking now for the start of the league season. Im looking to add an extra 2-3 kilos in a month or two.

So boys, how's your training so far?

I'm currently in weight loss mode and doing high-intensity interval training with weight lifting. No cardio, which means my nutrition will have to be meticulously planned.

Current agenda:

http://i46.tinypic.com/15yufza.jpg

I've been back into it for 5 weeks now. 6 days a week, weights session then 1/2 hour cardio session straight afterwards. Been on a fairly strict diet as well, minimal carbs after lunchtime. Shed 3kg so far, currently at 88kg probably be happy at around 85kg i think. Will see when i get there. ;)

Well good luck! Any particular body fat % you're aiming or just from appearance? My aim is to lose weight about 800g per week. It is getting harder to lose because i am solely relying on nutrition and weight lifting to reduce body fat. No more cardio...and it's PT's order!

Just going from appearance mate. About a year & a half ago i went right down to 78kg, but that was too skinny. I got carried away with the spin/rpm classes. :lol:

You must have been lean and ripped as ever! Sweating away in spin classes. I still got 7kg to go which will take about 2 months to do. After that then i have to flick a coin and either go for powerlifting or clean bulking.

I'm wanting to join a gym, primarily to bulk up a bit particularly in the abs and arm muscles for strength. Am also wanting to be fit physically as a fast runner and swimmer.

What program(s) should I take up on that will help me achieve this? And which gym should I join up with? What are the membership fees, because I've tried looking on gym websites and they seem to disclose that information. :S

eat ;)

I'm wanting to join a gym, primarily to bulk up a bit particularly in the abs and arm muscles for strength. Am also wanting to be fit physically as a fast runner and swimmer.

What program(s) should I take up on that will help me achieve this? And which gym should I join up with? What are the membership fees, because I've tried looking on gym websites and they seem to disclose that information. :S

The classic training program for beginner is Starting Strength (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki). It is barbell work requiring you to do big component exercises like squats, deadlifts, bench press and power-cleans. This program is especially useful for fibre IIb type sports like sprinting and fast swimming.

Check out www.goodgymguide.com.au for your suitable gym. As for membership it varies depending on gym. University gym are often cheapest so if you go to university or uni gym is near you, then go for it. Fitness First membership prices and other franchised gym are often negotiable despite what membership consultants say. But you must walk away from them at first instance and leave your detail behind so they could contact you if they have better deal.

I recommend getting a personal trainer. I'm in 'experienced' category but still have a personal trainer so i can try something new and innovative. Get a qualified personal trainer but they will cost a lot of money. Currently paying $70/hr and he's worth it. It's worth it in the end because they will teach you what you should know.

Nice to see this thread still alive. I've been slacking here myself. he he thanks for sharing you guy's workout routines and plans.

I'm debating if I should join the local bodybuilding competition. It's expensive to hire a pro to train me especially on the posing part and how to actually win a competition. As far as workout regimen and diet, I think I pretty much got it covered.

Any input or tips for those who joined a competition before? I'm in my tiptop shape, I probably need to look a bit more cut rather than just being bulky. So diet is a big factor and taking diuretics especially on that last couple of weeks before the competition.

check your pm box.

I'm wanting to join a gym, primarily to bulk up a bit particularly in the abs and arm muscles for strength. Am also wanting to be fit physically as a fast runner and swimmer.

What program(s) should I take up on that will help me achieve this? And which gym should I join up with? What are the membership fees, because I've tried looking on gym websites and they seem to disclose that information. :S

more muscles to bash injuns with amirite?

eat ;)

:lol:

You must have been lean and ripped as ever! Sweating away in spin classes. I still got 7kg to go which will take about 2 months to do. After that then i have to flick a coin and either go for powerlifting or clean bulking.

Yeah those classes are the way to go to shed fat. I can't do any currently because my gym doesn't have any classes at suitable times for me. I used to go at lunchtime but they cut those classes out. :ohno:

Yeah those classes are the way to go to shed fat. I can't do any currently because my gym doesn't have any classes at suitable times for me. I used to go at lunchtime but they cut those classes out. :ohno:

Have you contemplated in changing gym? If you enjoyed doing classes then why not? Whatever motivates you to train.

I'm not doing any 'cardio' for weight loss at the moment. Perhaps twice for swimming but they are just casual stuff. Mostly relying on intensive weight lifting and nutrition.

The gym i'm at offers the most classes out of any in town anyway. I just do cardio by myself now, i've been smashing the stairmaster lately. :lol:

The gym i'm at offers the most classes out of any in town anyway. I just do cardio by myself now, i've been smashing the stairmaster lately. :lol:

Don't heaps of chicks do stairmasters in your gym? Getting a nice firm glutes. lol. Heaps of soccermums in my gym get on it after they drop their kids to school. Chicks likes ellipticals as well.

Don't heaps of chicks do stairmasters in your gym? Getting a nice firm glutes. lol. Heaps of soccermums in my gym get on it after they drop their kids to school. Chicks likes ellipticals as well.

Chicks use them a bit. It seems to work pretty well for me so far, so i'm not complaining. :lol:

back in pre-season rugby now, starting to trim down a bit, sitting at 100kg, the 6 pack is currently just visible

back in pre-season rugby now, starting to trim down a bit, sitting at 100kg, the 6 pack is currently just visible

How much do you squat, bench and deadlift? I think these three are the most important strength exercises and would certainly be beneficial for rugby.

ive been training since jan. for the upcoming rugby and rugby league season. ive put on 6kgs since then and have been keeping up my fitness with some cardio. i think ill drop the cardio now because i have to train 4 times a week.

and milux your right, ive heard coaches say that those are the 3 most important exercises for rugby/league. plus you could also throw in cleans in there aswell

Down to 86.5kg now, starting to realise there are some abs there. :lol:

Down to 86.5kg now, starting to realise there are some abs there. :lol:

You're similar weight as me but probably taller. I'm still cutting down and going alright. I have a DEXA scan (http://www.bodycomposition.com.au/index.php?pageid=5) on 21st April to accurately measure my lean body mass and body fat. I want to be about 8-10% on the dot.

My 6 meals are very clean at the moment. No sugar rich stuff and about 40g carbs. So far so good and my strength is going up which means i'm retaining (or growing) muscle.

You're similar weight as me but probably taller. I'm still cutting down and going alright. I have a DEXA scan on 21st April to accurately measure my lean body mass and body fat. I want to be about 8-10% on the dot.

My 6 meals are very clean at the moment. No sugar rich stuff and about 40g carbs. So far so good and my strength is going up which means i'm retaining (or growing) muscle.

I'm 5'11". I'm on minimal carbs as well, especially after lunchtime.

I'm 5'11". I'm on minimal carbs as well, especially after lunchtime.

I'm shorter but you're probably more built than i am if you're 86kg.

I eat about 200g animal protein (800-1.2kg meat), 20g omega3, 40g fibrous carbs and minimal sugar.

I got a PT and physio session on Friday. New workout program will be delivered which i'm excited about. Phase - 2.

Anyone got any links to sites which have a good abs routine?

When searching on Google, there are just so many shitty spam like sites which come up.

Anyone got any links to sites which have a good abs routine?

When searching on Google, there are just so many shitty spam like sites which come up.

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

I'm looking for a new gym at the moment. I'm considering the Melbourne City Baths as its quite close to uni.

It's just so expensive, and I get quite a bit of exercise with my bike going to work and uni, plus if I have time I'll ride from Heidelberg to Brunswick at least twice a week. Going to try Eltham>Brunswick soon via the Yarra trail.

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

thats a really good site - thanks for posting

Training has been going well, i'm now at 82.5kg. Starting to get pretty lean now.

I'm getting leaner as well but at slower rate. About 500-700g/week. Trying to conserve as much lean tissue as possible.

ive rupture my AC joint....

rugby season pretty much ruined, gym work put on hold...

fuck i hate injuries!

Havent been to gym in ages, thanks for making me feel guilty guys.

I'm getting leaner as well but at slower rate. About 500-700g/week. Trying to conserve as much lean tissue as possible.

I'm now at 79kg. Started using Evolve protein today, it's only got 2 grams of carbohydrates per serve. Also started using red zone capsules to help burn fat, I have 3 caps washed down with some Jack3d (3 scoops) & L-Carnitine.

Havent been to gym in ages, thanks for making me feel guilty guys.
Don't let fear hold you back! :D

If you want to take supplements based on peer reviewed research rather than baseless marketing, then consider this journal:

http://www.jissn.com/content/7/1/7

Actually can anyone recommend a good quality low carb protein, that will give me results? I've been on some generic GNC stuff forever and I feel like it's not as quality as I could be getting... and I'd rather switch now before I spend another $100 on a month's worth. Any tips would be greatly appreciated!

Actually can anyone recommend a good quality low carb protein, that will give me results? I've been on some generic GNC stuff forever and I feel like it's not as quality as I could be getting... and I'd rather switch now before I spend another $100 on a month's worth. Any tips would be greatly appreciated!

www.proteindirect.com.au (WPC is from the US; WPI is from NZ)
www.bulknutrients.com.au (WPC is from Australia; WPI is from NZ)

I tried both and they are good. Cheap and effective. Currently taking banana flavoured WPC from bulknutrients. I wouldn't be surprised if bulknutrients' WPC is from Tasmania because their warehouse is in Tassie.

How come this thread died?

Just finished doing 325 push ups (25+24+...+1)... I feel a little sore and tired.

^ever do burpies? that sorts the men out from the boys.
im doing lots of ironman training atm.
run most days swim most days. lots of board training aswell.
last week we ran 2km to local pool, swam 2km, ran back 1km, jumped on a board and did 2km in woywoy bay, than ran 4km.
any of you guys ever did this type of training?
leaves gym work for dead.

Nope, haven't done those yet. (just checked YouTube for what they were)

I have however done 1,000 push ups in a night, although there was probably a few bad push ups in there though. Doubt there are many men who could do that!

Here is my current training program.

http://users.tpg.com.au/auskoglc/fitness/Intensification%202.htm

Nope, haven't done those yet. (just checked YouTube for what they were)

I have however done 1,000 push ups in a night, although there was probably a few bad push ups in there though. Doubt there are many men who could do that!

i used to do heaps of pushups. if you do them the correct way, very hard to do many. if you do it easy way you can do them allnight.
when i was younger i was right into bodybuidling.
arnie was my hero.
from about 16 to about 25. i spent 2hrs per day 6days a week pumping iron.
i was addicted. i was huge. but very unfit.
i ate heaps, did mega sets. ect.
but realised my life was spent in gym not enjoying anything.
so started running and swimming and liked feeling better and healthier.
lost weight from over 110kg to under 90kg.
being in 40;s much better being lighter.
i live for surf life saving now.great way of life.
love the beach.training competing ect.
im entering coolangatta gold in nov in team event.
cant wait.
i get to swim 4km leg.

Here is my current training program.

http://users.tpg.com.au/auskoglc/fitness/Intensification%202.htm

Looks good mate.
What are you hoping to get out of it?

Looks good mate.
What are you hoping to get out of it?

I cycle between accumulation (HIIT/strength hybrid) and intensification (hypertrophy) every 4 weeks. Currently still cutting; reduce carb intake.

I need to ease back into the gym after my surgery. Sitting at home, still eating food, while recovering has taken its toll on my belly.

I have downloaded iFitness on my iPhone to give me a few stretching ideas.

Just started going to my local gym :)

rugby season 2010 my injury file so far
ruptured AC joint, 11 stiches, concussion and one slightly broken nose

all those injuries are unrelated to each other, needless to say my time in the gym has been restricted to light weights and rehab

My dumbbells are far too light. They are only 11kg at the moment because I have no plates left. :S

It costs like $35 for 4 x 2.5kg plates.

yeah, thats why gyms are so much easier, it costs a shitload to get a decent setup of weights..

I signed up to an upcoming gym for $4.95/week as a founding member. No contract, admin fee and joining fee. I poured through 2 pages of contract and forced her to add extra clauses to not increase fees unless for exceptional reasons. If I like it then I'll cancel my Fitness First membership and if I don't then cancel my new membership with 1 month notice.

I still go to gym about 5 days per week despite my work and volunteering commitments.

started focussing more on my cardio, still having trouble doing weights with my shoulder, trying to avoid surgery like a plague.

bought a new Garmin Forerunner watch(GPS watch), the thing is pretty dam awsome, after you go for a run you put the watch on a dock which is connected to your computer, it automatically downloads the data, plots a map of where you just ran, your speed and heart rate. It can provide a graphical representation of each category or display it on a speadsheets.

Its fantastic, allows you to revise your workout, you can see that you are running to hard in the first 5min because your heart rate is to high, or that you slow down in the 3-5km segment.

Recommend it for anyone who does a fair bit of runnin, cost me $220 off ebay

Found this really interesting.

The double-muscle mutation in humans

Myostatin (also known as growth differentiation factor 8) is a secreted TGF beta protein family member that inhibits muscle differentiation and growth.

Myostatin is active in muscles used for movement (skeletal muscles) both before and after birth. This protein normally restrains muscle growth, ensuring that muscles do not grow too large. Mutations that reduce the production of functional myostatin lead to an overgrowth of muscle tissue

The gene encoding myostatin was discovered in 1997 by geneticists Alexandra McPherron and Se-Jin Lee who also produced a strain of mutant mice that lack the gene. These myostatin "knockout" mice have approximately twice as much muscle as normal mice.

Naturally occurring myostatin "nulls" have been identified in cattle, whippets, and humans; in each case the result is a dramatic increase in muscle mass

In 2004, a German boy was diagnosed with a mutation in both copies of the myostatin-producing gene, making him considerably stronger than his peers. His mother, a former sprinter, has a mutation in one copy of the gene.

An American boy born in 2005 (Liam Hoekstra) was diagnosed with a clinically similar condition but with a somewhat different cause:[16] his body produces a functional myostatin, but a defect in his myostatin receptor makes his muscles not respond to the myostatin signal.

wikipedia

http://singularityhub.com/wp-content/uploads/2009/06/german-super-baby.jpg
singularityhub.com/tag/liam-hoekstra/
http://www.axolot.info/wp-content/uploads/2009/07/boeuf.jpg
www.axolot.info/?p=267

^^
wtf as (last picture)

I'm gonna start a 9 or 12 week jump program to improve my vertical leap (for basketball) and also start jogging regularly again. I've been doing some basic jump exercises for the past few weeks during workouts.

Can't wait for it to start warming up a little because jogging in winter is horrible.

well i only have one game left of my rugby season then then im retiring, for 2010/2011 at least. More or less self preservation, to many injuries and the exsisting ones arent healing.

My new focus is on less power and more strenght, im a naturally big guy, its pretty easy for me to bulk up but more often then not my actual strenght doesnt reflect my size. So im aiming to drop to 92kg by December by focussing more on strength and anaerobic activities.

Crossfit is one of the techniques i have used previously, so i will mix that with some additional exercises.

Found this really interesting.

http://www.axolot.info/wp-content/uploads/2009/07/boeuf.jpg
www.axolot.info/?p=267

:lol:

another version of a different cow.

http://www.freakingnews.com/Beefed-Up-Cow-Pictures-17915.asp
:lol:

My new focus is on less power and more strenght, im a naturally big guy, its pretty easy for me to bulk up but more often then not my actual strenght doesnt reflect my size. So im aiming to drop to 92kg by December by focussing more on strength and anaerobic activities.
I'm naturally the skinny type, so I'm trying to gain some weight. I want to get up to around 70kg. I was around 55kg early last year, but I'm at around 63kg now. Only just over half way... :ohno:

I'm trying to gain the weight without getting any additional fat around my stomach.

If any of you Brisbane lot could help me out in suggesting the best gym to go to in Central Brisbane.

Depending where you're going to be and what's closest to you there's a Goodlife in the city (103 Edward Street) and one in the Valley (650 Wickham Street). Or there's a Fitness First in the city on Adelaide Street and another in N.Quay on the corner of Herschel Street. Good luck. I haven't been into any of them, but that's a start :)

Thanks mate...might try Goodlife, I've got a thing against Fitness First.

aka the Mc Donalds of gyms

aka the Mc Donalds of gyms

Weird, I was just going to sy that.

Fitness Farce

I joined a new gym called Crunch in Chatswood. $20/month for founding members. Should be good. I mostly use power-racks, dumbbells and chin-up/dips bars anyway.

I'm starting to plateau with my gymming... I think I need to change my programme or something :(

/\/\ good idea, keep your muscles guessing.

This thread seems to have been going on for a long time and it is clearly obvious that a lot of people are gym obsessed.

I'm not sure if anyone else has had the same problems I have had, but this is related to anti-depressant medication.

I was 32 inch waste and 72-73 kg's fairly consistently with a decent tan. I worked out to keep trim and taught and that is about it.

At one point in the last 12 months my medication was upped and I ballooned to 110kgs. No amount of passive exercise, dieting or gym work could get the weight off.

I was told *it's a side effect*. I said how the hell is this supposed to help me get better when I feel like a blimp and have to wear my husbands clothes? Again I was told *well it's just a side effect*. Bollocks.

I lowered my dosage of Avanza and *presto* the excess weight started to go away.

mx

I could help you, but not while you're on medication....I'm not a doctor...just a cheap personal trainer.

hows everyones' gym work going, its about this time each year that people start to think about joinging back up to the gym, ahead of summer.

Anyway, ive been running a fair bit lately, have a nice 5.8km running track adjacent to where i am working at the moment, i usually do that run every second day, takes me 27min. Im not much of a runner :(.

Home gym work is going good. I still haven't got more plates for my dumbbells though.

Went for a jog an hour ago but stopped after 1km due to a sore neck/shoulders. Will try again on Thursday to go for a 4km jog.

Also - kind of into my second week of the jump program although I decided to redo week 1 because I missed a day.

I've just restarted doing weights at home. Starting slow to ease back into it with a swim a couple of times a week.

I've Pleateaued massively in the last month, so have been trying to mix it up with different equipment etc. I'm about to overhaul everything and get a PT to write me up a totally new programme in a few weeks (I'm too dumb to know how to myself) that'll get me pumped up for summer.

was goin good til I decided to go on an eating spree today ugh

Seeing as i've been trying to get fit for the Army this is what i'm doing currently:

2.5 K run (takes me about 10 to 11 minutes) 50 situps, 20 push ups and i have a 7lb weight that i normally do 40 reps (arm curls) on each arm.

Every week i try and just up the amount of push ups and situps and try and run around my block a bit faster (it's 2.5 K around my block) I was doing far less a few weeks ago so i have built up to this amount and want to keep pushing myself further.

I do this everyday besides the run which i normally do about 5 times a week (So sometimes 4, sometimes 6 times, Just depends on what i feel like really)

Now i have no idea about fitness so can anyone recomend if i should change anything?

fool [/goran]

cruise, doesnt the army recruiting webside have fitness programs preparing for Kapooka, specifically designed on the requirements whilst there

cruise, doesnt the army recruiting webside have fitness programs preparing for Kapooka, specifically designed on the requirements whilst there

It just tells you that you have to be able to do 15 push ups 45 sit ups and run 7.5 on the shuttle run beep test.

It does give you a 4 week exercise plan but i'm already doing more than they say.

Now i'm just trying to get well beyond whats needed.

Seeing as i've been trying to get fit for the Army this is what i'm doing currently:

2.5 K run (takes me about 10 to 11 minutes) 50 situps, 20 push ups and i have a 7lb weight that i normally do 40 reps (arm curls) on each arm.

Every week i try and just up the amount of push ups and situps and try and run around my block a bit faster (it's 2.5 K around my block) I was doing far less a few weeks ago so i have built up to this amount and want to keep pushing myself further.

I do this everyday besides the run which i normally do about 5 times a week (So sometimes 4, sometimes 6 times, Just depends on what i feel like really)

Now i have no idea about fitness so can anyone recomend if i should change anything?

Just glancing through this thread and read this...........There is way to much to tell here but using just the push ups and sit ups as examples......Think of your body as a balanced structure around the skeleton.....the muscles, tendons and ligaments locate and support all the internal organs and hold all our bones together..if you can appreciate that think if you do lots of push ups without a similar amount of back work your torso will be unbalanced to the front where most activity is happening already. Sit ups do add to core strength but usually as a by product as most of the effort is done by the hip flexors....and quads...muscles that attach through the hip joint from torso to legs....so crunches are better concentrating on the abs...but then remember the abs are only the narrow band of muscle from the pubis bone to the ribs so exercise that uses the entire core including transverse abdominals and erector spinae etc will give balanced support taking stress from the lower spine. Then because of that work often quads are much stronger than hamstrings and even athletes have injured hammys because they are relatively neglected. Guys do bicep curls OK but do equal tricep work again to balance the development........I am trying not to use technical lingo as it seems you just want to improve fitness and gain strength. But the general thing I always stress to clients is 'Balance'........if you get that as the basic idea use your mind to start everything from your switched on core it's a start.

^^
So bascially if he adds pull ups to his routine he is fine?

Finally got my 4x 2.5kg plates for my dumbbells.

Only gonna add 2kg to each dumbbell for now. :nuts:

im currently training for the coolangatta gold in nov.
i swim most days and run most nights, now board training on weekends.
the coolangatta gold trainign we do is every 3 weeks.
12km ski paddle around woywoy bay. has anyone ever paddles a ski? its like doing ab twists while trying to hold the ski upright and pushing paddle through water gives your lats and arms a massive workout.for about 1hr.
then we run2km to pool, swim 3km (1hr),after that you find it hard to stand let alone run. get dizzy.ect/ them run 2km back to bay, do a 3-4km board paddle which is like lifting weights above your head for 40mins.real tough on breathing ect.
then we finish with 5km run. whole thing takes 3hrs.
this is half of the real coolangatta gold.
this type of training is far superior to any gym workout. ive done both. i was a gym junkie for 15years. was massive /strong but very unhealthy.
should give it ago one day. youll be suprised how good it makes you feel.

im currently training for the coolangatta gold in nov.
i swim most days and run most nights, now board training on weekends.
the coolangatta gold trainign we do is every 3 weeks.
12km ski paddle around woywoy bay. has anyone ever paddles a ski? its like doing ab twists while trying to hold the ski upright and pushing paddle through water gives your lats and arms a massive workout.for about 1hr.
then we run2km to pool, swim 3km (1hr),after that you find it hard to stand let alone run. get dizzy.ect/ them run 2km back to bay, do a 3-4km board paddle which is like lifting weights above your head for 40mins.real tough on breathing ect.
then we finish with 5km run. whole thing takes 3hrs.
this is half of the real coolangatta gold.
this type of training is far superior to any gym workout. ive done both. i was a gym junkie for 15years. was massive /strong but very unhealthy.
should give it ago one day. youll be suprised how good it makes you feel.

How old are you Cul? You're in your 40's aren't you? If so that is impressive

who has 3hrs to do training

im 45. yeah im lucky ive tried to keep fit all my life. since i was 12.i used to workout in my garage. couldnt afford weights, so i got a fence paling and tied a brick to each end. it was ok. did shoulder presses and curls. did the trick.
but after years of footy i wanted something else, so i got into bodybuilding.my idol was arnie and he inspired me for years.
i look at it as a lifestyle thing.
its real easy to eat heaps and dont do anything. get fat.real trouble later in life. or keep on top and eat good and do something atleast once a day. i sometimes like to walk for an hour. its the best workout and trims the body .

Uggh... why can't abs and white rice mix better? :ohno:

Uggh... why can't abs and white rice mix better? :ohno:
Add Soy Sauce.

Not necessarily "gym" related, but me and some mates will be running from Brisbane to Sydney next year to raise money for charity.. We're going to take 5 weeks and do roughly 33k a day (with days off in between). Woo!

far out, 33k a day for 5 weeks...

i assume you are doing some serious conditioning work prior to this

^ Yep! Big time!!! We're looking at August/September next year, so we've got about a year to train up proper! I run a fair bit as is, but yeah, I'm a bit scared that I'm going to fark myself up...

i have some friends that have done Brisbane - Sydney charity bike ride, and they were sore after that..

Not necessarily "gym" related, but me and some mates will be running from Brisbane to Sydney next year to raise money for charity.. We're going to take 5 weeks and do roughly 33k a day (with days off in between). Woo!

That sounds bloody awesome! But mate, will be a tough run ay.

I get sore after doing 10k a day... can't imagine running almost a marathon every day.

yeah, we're looking into feasibility... It's something we're really keen to do, but as you say, it's not going to easy. See, in our minds, we'd break it into like 3x10kms a day, or 5x5kms... So it doesn't sound that bad, but as you say, it's somewhere between half and a full marathon a day - that sounds scary as hell...

So i finally joined a gym. And my god. I must now be doing weights properly because it now makes me sweat and feel sore afterwards.

It does help though when your gym junkie mates are egging you on.

i'm going to have a session with a personal trainer to help work out a routine for me.

So i finally joined a gym. And my god. I must now be doing weights properly because it now makes me sweat and feel sore afterwards.

It does help though when your gym junkie mates are egging you on.

i'm going to have a session with a personal trainer to help work out a routine for me.

See a personal trainer and then try and train with your gym junky mates to ensure correct technique..

I ruptured my ACL shoulder joint earlier in the year playing rugby, tore all 3 ligaments..
Yet, after speaking to numerous physicians, I have become aware that it was most likely poor technique during exercises like bench press and shoulder press which ultimately lead to those injury.. My shoulder used to pivot forward when I lifted weights, barely noticeable, but a major reason my shoulder now grinds against bone..

Im hoping the personal trainer gives me a challenging exercise routine that wont kill me. My mates will kill me with their exercise!

this was the first time i've done weights. I normally only run to try and keep fit but this has shown a whole new side of things i really want to learn.

yeah, the only thing is the quality of some personal trainers is often lacking, there invested interest in you is minimal, more often then not the gym junkies are better qualified to instruct you then personal trainers, you dont have to do the same exercises as your mates, just train with them.

I have a PT every 3-4 weeks and he designs a new protocol for me. Not easy by a long margin but nonetheless rewarding.

A lot of gym junkies have poor technique when doing lifting especially deadlifts.

did a big workout today.
started at 8.30 with 14km ski paddle to gosford (took 90mins,hard work)
then 2km run to pool, 2km swim (40 x50m laps) took 50mins.2km run back, 4km board paddle,hard yakka, then 5km run, whole session took 4hrs. it was fun. now stuffed. have to back up tomo=z for another session.this time catching waves.

I'm getting my new programme with a PT on Tuesday. I've had to take a day off work because the cunce don't work evenings when I do gym, but I'm proper excited. Time to get pumped for summer!

I wonder if any of you guys felt that youve done just about all kinds of work-out or exercises but yuou started seing plateau or simply is just getting bored to all the exercises you did in the past. I am not bulking up much anymore and I don't think I am losing weight either because its be steady 200lbs for 5 years. Do any of you have suggestions? What do you guys think of PX93, I'm afraid to use it for fear of losing my muscle mass along with the fat.

yeah 100%, if you don't keep variety in your workouts you will definitely plateau and get bored, its only natural..

Im not sure what PX93 is, but im assuming its some kind of 'get ripped' supplement, i dont have much of a issue against supplement, you need to know what your taking though. You need to also be doing the exercise to match the increased calorie intake that comes along with certain supplements. Milux and Mickebee know a fair bit about supplements, ive dabbled with them in the past but prefer not to take them.

I use the old weight loss trick where calorie expenditure exceeds calorie intake, sell that shit to Today Tonight!

I use the old weight loss trick where calorie expenditure exceeds calorie intake,

I love how this is so obvious yet no one understands it.

its actually rather scary the lack of knowledge that most Australians have in regards to there own bodies, its like people who have a little bit of fat around there stomach and they ask how they can target the weight in this area..

Its genetic, you cant dictate where your fat sits on your body, you can influence how it looks by the muscle size underneath, but that's about the extent of it.

Im by no means a expert, but at least understand the basics.

Bring on the warmer weather cos weight will just slide off with the dieting and exercise I been doin last month.

I had to drop the weight of by dumbbells back down. I was doing it wrong and swinging the weights when doing bicep curls. Did 6x10 last night at the lowered weight and will do it for the next fortnight. After that I'll try add some weight back on and see how I go.

The stupid jump program I've been doing for 4 1/2 weeks now is really messing me up. I like that my jumping ability is improving, but I hate that my calves get sore after 10 minutes of basketball or when doing my daily walk to the station (2.25km). Stupid knees are getting sore more often now.

Lastly, I've now added squats back in to my workout (4x15 for now) and I am going to start doing 8 minute abs (http://www.youtube.com/watch?v=pNqrkGnkUWc) (lol) instead of just situps and crunches.

Add Soy Sauce.
Salty. :nuts:

New 24 hour gym opening up just near me - woohoo!

Its called Snap and its cheaper than the overcrowded gym I'm currently with.

I think its time for a change - keep things fresh.

/\/\ Where exactly is it?

And why do ALL gyms in Brisbane close so early on Sundays?

fuck Fitness First and their whole evil 'fuck you' fucking empire!

/\/\ Yep......the McDonalds of the fitness industry.

Where's my fucking free McHappy meal toy backpack!!1!?

arnie was a great inspiration when i was a kid
http://www.m1t.co.uk/wp-content/uploads/2009/01/arnold_schwarzenegger.jpg

y'kno what happens next right...

http://kaputik.com/wp-content/uploads/2009/03/arnold3.jpg

And why do ALL gyms in Brisbane close so early on Sundays?

I go to Goodlife in The Valley. They close about 6:30 on a Sunday.

I think I may be changing though. A new 24 hour gym is opening up near me. Its called Snap Fitness. And its cheaper than Goodlife.

24hr gym's rock, i love a late night workout

I signed up for a new gym for $5/week ($20/month) and no contract, admin/joining fees. It will open next month. I can't wait to move away from Fitness First and use this brand spanking new gym with quality customer service.

5 bucks a week? mines 17!!!!

I'm a founding member though. :P

I signed up last June and it will be opening next month, so it's a long wait but worth it. Currently I'm paying $60/month for passport Fitness First membership. I am annoyed of how they jacked up my membership every several months for very little return and intrusive marketing campaigns from above-urinary posters tv ads blasted on loudspeakers. If I like the upcoming gym then I'll cancel Fitness then otherwise vise versa.

How can I even out the size of muscles more? My right bicep and tricep is bigger than my left.

[insert witty comment about right arm being bigger than left]

Is adding an extra set or more to each set effective in evening them out? E.g. adding one set of 10 bicep curls to the left arm.

im a little unsure if you are joking or not, regardless its only natural that one arm will be bigger then the other(unless your ambidextrous), the worse possible thing you could do is focus on improving one side more then the other, its just begging for some kind of injury.

Just continue to work out both arms equally, and in time they will begin to look even as your non-dominant arm catches up.

y'kno what happens next right...

http://kaputik.com/wp-content/uploads/2009/03/arnold3.jpg

hey hang on. the first photo was at his prime -late 20;s and other pic was when he was 60.

for a 60yr old he doesn't look that bad

im a little unsure if you are joking or not, regardless its only natural that one arm will be bigger then the other(unless your ambidextrous), the worse possible thing you could do is focus on improving one side more then the other, its just begging for some kind of injury.

Just continue to work out both arms equally, and in time they will begin to look even as your non-dominant arm catches up.
I was actually being serious.

Okay, thanks for the insight. I'll just keep doing both equally and hopefully they end up evening out.

At the beginning of this year my right leg had 1kg of more lean tissue than my left. I tested lean tissue again on DEXA scan and it's came out 300g difference. It evened out eventually. Elliptical and cycling was a big culprit.

mr perfect
http://farm5.static.flickr.com/4152/4971894219_aed266703e_b.jpg

^ where's his cock? oh, the roids...

^^

It probably got absorbed by a bicep or something.

I think I can see it bulging out of his left quadricep

http://msp184.photobucket.com/albums/x93/dickyjuly/funny%20pic/gym.jpg

Man I miss this thread. It helps me pick up new things. From workout routines down to diet...

^ where's his cock? oh, the roids...

Roids won't shrink your slong, infact, it makes it more stiff and longer a little bit, its your nuts you'd be wondering where it went...:rofl:

Incidentally, just a warning to some of you blocks/dudes here, juice (roids) can make us impotent. Don't ask how I knew, thank Gawd I didn't go that far!! Nothing is so embarrassing if you had to whack off in one of those rooms in your neurologist's office, squirt it in a tiny cup then hand it out to the nurse or lab technicians...:lol:

just finished a HIT workout..

Lunge walk x 20m(25kg)
Crunches x 15(10kg)
Curls for the girls x 10 (20kg dumbells)
Dumbell rows x 10 (with a 20kg kettlebell)

Did those exercise for 25min non-stop, then changed it up for the last 10min.

Rearward lungest x 10 (25kg)
Dumbell press x 10 (20kg) halfway up, then back down and the full way up counts as one press(stops you bouncing the weight when fatigued)
French Presses x 10 (20kg kettlebell)

and lastly a abs workout which i cant remember the name of, you lie extended with your shoulders and legs off the ground holding a weight plate or medicine ball and alternate touching the plate either side of your body whilst maintaining your feet and shoulders off the ground. Works your abs but mainly focusses on your obliques if you do it correctly

Ive done a targetted shoulder, chest, arms and tri throughout the week, so i thought i would do a bit of a anaerobic exercise before taking the next couple of days off.

What is that French press you mentioned? I've been really bad lately with my workout and I am starting to gain weight and atleast and inch or two on my waistline, how I wish just diet can do the trick without cardio, but, i needed it. SUCKS!!

did a 15km ski paddle this morning followed by 5km run.
really sore from last weeks ski paddle from copa to umina. sorest ive been for years.real sore lats and triceps. brings back memories from days of pumping iron.