ah, i was on a rant about fat people and decided i would start a gym junkie thread.

This is to talk shop about they gym, differnt routines, stories etc


Il kick it off, currently im really starting to hit the gym hard again, i maintained over the holidays but now ive up the intensity to around 9 times a week.

Currently im 101kg and 191cm tall, but im starting to feel the effects of carrying to much weight around on my lower joints, so ive decied im going for less weights and more cardio.

Target weight is 89kg by the end of the year, i love weights and hate running so its been hard to try and program my mind, but its paying dividends already.

Just started Brazilian Jiu-Jitsu as well, great work out, not really my style ive always preffered boxing but i needed a change.

I kinda made a similar thread: http://www.skyscrapercity.com/showthread.php?t=636671

Gym is pretty much my life I work in one and almost sleep here every night...as boring as that might sound to some people.
I'm 184cm and weigh around 86kgs...pretty happy with how it's all going.
I swim loads (I use to be a swimming teacher) and do weight training in the mornings.
Intense cardio twice a week.
Try not to eat too much 'white' or 'yellow' foods of any kind and try drink about 3 litres of water a day.

Miliux is a great person to talk to about gym routines....

Mine is a simple layout. 4-5 exercises per session. I haven't hit a wall (i.e. plateau) yet (touch wood). Getting solid results every week. I may tweak it a bit to diversify but in general the workout remains similar.

I amended my routine during the heatwave to reflect the state of dehydration. More intensive powerlifting and no cycling. That's when the beauty of creatine benefits to improve water weight and stamina. Cut off all dehydrants (alcohol, coffee, caffeine and stimulants).

Here is my new gym routine. Since been used from 2nd Jan.

Monday: Chest
- (5) Bench Press
- (5) Incline
- (5) Dumbbell Press
- (5) Flies
Carbs: Stacking Carbs

Tuesday: Lats & Lower Back
- (4) Horizontal Cable Rows
- (5) Lats Pull Down
- (5) Deadlifts
- (5) One arm dumbbell Vertical Row
Carbs: Neutral

Wednesdays: Rest
Carbs: Low Carbs

Thursdays: Biceps & Abs
- [SuperSet](4) Twenty One
- [SuperSet](4) Reverse Grip Curl
- (5) Cable Biceps Preacher
- (5) Hammer Curl
Carbs: Low Carbs

Friday: Legs
- (5) Legs Extension
- (5) Squats
- (5) Leg Press
- (5) Hamstring Curl
Carbs: Stacking Carbs

Saturday: Shoulders & Triceps
- (4) Shoulders
- (4) Shrugs
- (4) Triceps
- (4) Dumbbell Skull
- (4) Triceps Extension
Carbs: Low Carbs

Sunday: (Optional) 40min Cardio; 20min Abs
- Renegade Row
- Obliques
- Leg Thrusts
Carbs: Neutral

Reasons for placement of workout order:
- Not allowing same muscles to be used for next day
- Allowing Chest, Lats and Back to recover in the Rest Day (Wednesday)
- Sunday to be optional
- Max. Two Low Carbs consecutively
- Low Carbs on lesser intensive days
- Wednesday will be used if other day(s) are rested

Program Reforms:
- Greater emphasis on compound motions
- Reducing from 1.5hrs to 1hrs to reduce catabolic state
- Abolishing cardio after residence to reduce catabolic state
- Abdominals twice a week
- Inserting Rest Day
- Roughly 10-12min per exercise
- Stacking carbs consists of high GI nutrition
- Recovery carbs consists of majority low GI nutrition
- Replenishment carb consists of high GI morning, medium GI rest of day.
- Low Carbs consists of <130g total carbs & 30% increase protein.

/\/\ that one looks good mate...I'm going ot give it a go from March.
Can you tell me though, is there any reason why you do leg extension before you do squats? I'd be more inclined to do them the other way round.

It will be interesting how well you go at it since you actively do swimming and that requires high level of carbs as a main source of energy. But my workout is high intensity (<1hr) and it doesn't need that much carbs for fuel.

Maybe it will be better to re-allocate swimming sessions to separate days (non-resistance training) to reduce that fatigue and lactic acid? Also, swimming session probably needs 'high carb' cycle and maybe better to leave resistance training days as low or medium?

It will be interesting how well you go at it since you actively do swimming and that requires high level of carbs as a main source of energy. But my workout is high intensity (<1hr) and it doesn't need that much carbs for fuel.

Maybe it will be better to re-allocate swimming sessions to separate days (non-resistance training) to reduce that fatigue and lactic acid? Also, swimming session probably needs 'high carb' cycle and maybe better to leave resistance training days as low or medium?

I agree. I can give the swimming a rest anyway as I do it for the love of it more than for any kind of excercise.

Can you tell me though, is there any reason why you do leg extension before you do squats? I'd be more inclined to do them the other way round.

Leg extension is much safer for me to warm-up my legs before start lifting weights which puts stress on the core and spine. Many people do it the other way around to maximise the stored energy on that compound exercise then deplete it on isolated exercises. Still, my first set would be 60kg then build up quickly till 4th set.

I'm pretty conservative when doing squats and deadlifts. I usually add 20% less weights than i physically can just to maintain that technique and posture. But that doesn't mean my squats have hit the wall. I usually add 5kg weekly, so i'm doing alright.

What's your aim anyway? Powerlift? Mass? Strength?

Hrmm Interesting thread.
Ill watch with interest.

I really need to re-vamp my gym visits. I've been going to gym now for about 7 years and I seem to have hit a plateau. I go twice or three times a week but find it quite boring. I get really down on myself when I don't go though so I try to jog a bit.

I weigh 80kg and am 182cm tall. I am starting to get a little fat around my middle which worries me. How can I get rid of this without loosing muscle?

I go to Goodlife in Fortitude Valley if anyone wants a gym partner - perhaps that'll get me going.
j

I weigh 80kg and am 182cm tall. I am starting to get a little fat around my middle which worries me. How can I get rid of this without loosing muscle?

Usually when someone hits a plateau is a combination of these factors:
- The body has got use to the same routine over long period
- Nutrition is not adjusted to reflect the goal
- Stress (which severely restricts metabolism)
- Lack of sleep
- Cardio/Weights ratio. Adding mass = Weight > Cardio. Losing mass = weight/cardio combination.

If i take the punt, i think you need a routine change. I expect that you eat pretty clean? If you want to tone a bit but maintain muscle then i think strength training is the way to go. Body fat reduction shouldn't be the main focus if you just got that bit of extra weight around your core. It's best to do strength training which improves metabolic rate, thus reduces body fat gradually. Strength training does reduce body fat because it also uses a portion of fat as a source of energy in combination with carbs.

I think it is obvious from your lack of motivation that you need to get a new routine. Private message me about this because drawing up a new routine must fit with your whole lifestyle and other commitments.

Take a cardio class (eg. 45min spin/cycling) in addition to strength training but make sure you don't do strength + cardio at the same time. Also, overtraining becomes a problem because that's when lactic acid builds up which causes fatigue and muscle tissue break-down (catabolic state).

Also, as you age your metabolic rate slows down, so it's even more important to be disciplined in workout/nutrition routines.

Can i ask how long do you spend (time) per session?
...and have you considered rotating gym centres to keep you upbeat in new environments?

i recently started. I am (was) 176cm and 71kg.
My trainers goal is to get me to 85kg or there abouts

push ups and sit ups most night. beginning squats. occasionally go for a run.

Hrmm Interesting thread.
Ill watch with interest.

I really need to re-vamp my gym visits. I've been going to gym now for about 7 years and I seem to have hit a plateau. I go twice or three times a week but find it quite boring. I get really down on myself when I don't go though so I try to jog a bit.

I weigh 80kg and am 182cm tall. I am starting to get a little fat around my middle which worries me. How can I get rid of this without loosing muscle?

I go to Goodlife in Fortitude Valley if anyone wants a gym partner - perhaps that'll get me going.
j

Yeah, pretty much what Miliux said. I would tend to agree that you probably need a change of enviroment if not enviorment and complete program overhaul.
Depending on your age I would suggest trying to get a routine that requires you to visit the gym more than twice a week.....4 times if you can, you'd still get three days off.
Keep your body guessing and keep your mind interested and you'll get better results quicker.

Yup. I recommend 4 times weights + cardio (if you can). Make sure you don't go to gym 4 consecutive days. Have a break in between the week for recovery. If you can, use your lunchtime. Time yourself that you don't train more than 1hr and only give 30sec break in between sets and 1min between exercise. Heart rate MUST be high during that 1hr to get that muscle fibre pumping. There are few big blokes who go there for 2hrs but that's because they don't have the endurance/stamina to push themselves in 1hr. They give themselves longer breaks to reduce heart rate since their cardio is not that great in pumping that much liquid.

I tend to spend about 1hr just doing 4-5 exercises but 5 sets each to really deplete my energy. I go around 2-3 gyms (local gym, North Sydney, Randwick) depending where i am. Passport membership Fitness First. Used to be Platinum...

Also, when going to gym it must not feel like a chore. You go there not because you have to but want to and it brings you award for being disciplined. If need be, you can rotate between two or more gyms so you feel less distracted and tweak your routine every fortnight. Change your whole routine every 2-3months or else you'll plateau again.

If i do well in my session, i tend to feel that extra tension about 24-28hr from time of exercise. It just gets a bit thicker and you an feel it.

2 cents

my routine

sunday : fluffy - couple of hours dancing like a spastic.
monday : gym - 20 min run at number 11, 5 chest/upperbody machine thingys, then media watch.
tuesday : campari x 3 + 1/2 pack cigs, plus foreign correspondant.
wednesday : gym - 20min run, 5 lower body machine thingys
thursday : gin tonic x 3 plus maybe a long island ice tea. 1/2 pack cigs
friday : quick gym - 10 min run and a few random machines, then wick/sporties/or some other random place, 1/2 bottle champayne, 5 x cheap beer, 1 x pack of cigs, 2 or 3 x funtimes
saturday : same as friday

sometimes i eat on various days too.

please feel free to copy and paste my regime and see if it works for you.

enjoy.

edit : 56kg before i started gym 3 years ago, 68 now. 174cm. don't really have a goal. got good enough bf. just waiting to die.

my routine

sunday : fluffy - couple of hours dancing like a spastic.
monday : gym - 20 min run at number 11, 5 chest/upperbody machine thingys, then media watch.
tuesday : campari x 3 + 1/2 pack cigs, plus foreign correspondant.
wednesday : gym - 20min run, 5 lower body machine thingys
thursday : gin tonic x 3 plus maybe a long island ice tea. 1/2 pack cigs
friday : quick gym - 10 min run and a few random machines, then wick/sporties/or some other random place, 1/2 bottle champayne, 5 x cheap beer, 1 x pack of cigs, 2 or 3 x funtimes
saturday : same as friday

sometimes i eat on various days too.

please feel free to copy and paste my regime and see if it works for you.

enjoy.

edit : 56kg before i started gym 3 years ago, 68 now. 174cm. don't really have a goal. got good enough bf. just waiting to die.

That's hot.

ha, some interesting responses..

Well ive just ammended my program thanks to a recurring shoulder subluxation flairing up again. For anyone who has had its, its where you partially dislocate your shoulder and cause rubbing on the joints, pretty painful but mostly annoying.

So this is basically my routine, i mix it up quite a lot depending on who wants to train with me and what they want to do.

Sunday:
Sprint training and minor cardio

Monday:
Weights: Chest and Shoulders
4 x Bench
4 x incline bench
4 x cable crossover
4 x flys
4 x overhead press
4 x lying pullover

Tuesday
long slow run, usually do around 5km in 25min.

Wednesday
Weights: Back & Arms
3 x seated preacher curl
4 x Hammer Curls
4 x lying tricep extensions
3 x revers wrist curl
3 x back raise
3 x lat pulldown
3 x seated reverse fly

Thursday
Cardio, sports(squash and basketball) and Abdominal workout

Friday
Weights: complete body workout
mixture of everything above

Saturday
Rest, but i might throw in a bit of cardio


This program has changed significantly from where i was 5 weeks ago, i used to be 5 days of weights and 1 day of cardio, now im 3 days weights and 4 days cardio.

I dont stick to my program to much, i alternate it quite a lot depending on how im feeling.

Im pretty intense about what i eat and do with my body these days, i dont like drinking much because the thought of what im doing to my liver makes me feel sick.

Anyway, im always willing to hear other peopls opinions on subjects, so i have a couple of questions for other pepole:

1. What do you think the optimimum workout length is(for weights)

2. Your opinion of mixing weights with Cardio, either before or after

3. more then one session a day, what do you think?

il come out with more in the future

Im pretty intense about what i eat and do with my body these days, i dont like drinking much because the thought of what im doing to my liver makes me feel sick.

Anyway, im always willing to hear other peopls opinions on subjects, so i have a couple of questions for other pepole:

1. What do you think the optimimum workout length is(for weights)

2. Your opinion of mixing weights with Cardio, either before or after

3. more then one session a day, what do you think?

il come out with more in the future

50 minutes is perfect for a weight training session, once a day with rest just as important.
If you are training properly you shouldn't physically be able to do 2 sessions in one day.
Personally I only do cardio to keep bobyfat down so I do it in short but very intense bursts, but certainly not before doing weights.
Bare in mind that different shit works for different people.

I'll have a go with answering these questions.

1. I say between 45-60min. I usually go slow on the first exercise but then get really aggressive in the next workout. I get cranky and asked people not to approach me as i won't be in mood for talk... High metabolic rate = 45min. Low metabolic rate = 60-75min.

2. There is an unorthadox method of combining cardio and weights in the same day. But it must be consulted by P/T and with your past experience whether this works for you. You do cardio in the morning with only a very light meal (eg. 1 apple + protein shake). Low intensity, not HIT so the body don't get too desperate in trying to source carbs. Power walk or light ecliptical will do. After that session (30-40min) your body will instantly be in starvation and will reduce metabolic rate. Yes drink your protein but shift your carbs to low GI food for gradual release of glucose. Then you do the weight session at night and with protein shake + high GI to halt muscle depletion from lacking carbs. It is recommended to increase your protein intake to reduce muscle depletion.

This cannot be done on every weight session day. It may become too much of body shock. Maximum of 2 days although 3 is pushing the limit there. If you do this too much then your body will get use to this regime.

Should be mentioned earlier but i assume you're willing to lose significant muscle mass? There are many stories i know that people hit the wall early because the fluctuating glucose has hit their mind.

3. Depending on your body fat level. What is your bf%? Also your metabolic rate.

This is my 2nd day of low carb. Lost 2 kg in gross weight. Should be interesting to see my true body fat loss on high carb day to cancel out the water loss. This cooler weather is a blessing!

I've just read this thread and been quite interested by all the responses. I'm one of those guys who has a freakishly fast metabolism. Whatever I eat, I do not seem to put on any weight whatsoever.

I also teach group fitness (BodyJam) at least twice a week, so I get two solid hours of cardio. I've done the weight training thing in the past... used to do it 4 times a week, ate like a horse... did that for 18 months, and while I felt my strength improve dramatically, that did not necessarily translate to body mass. I got to about 64-65kg. I'm currently on 60kg. I'm 178cm, just for comparison's sake.

I'll be 30 in a little over 12 months, and they say metabolism starts to slow down at that stage...

^^ lol i think it starts to slow down about 23...

I'm one of those guys who has a freakishly fast metabolism.

If you have fast metabolism and want to gain solid mass, then unfortunately you probably need to cut down on all modes of cardio. Your cardio coupled with fast metabolism will just overwhelm any effort of mass gaining even if you eat like Homer Simpson.

So this is basically my routine, i mix it up quite a lot depending on who wants to train with me and what they want to do.


If you don't mind me commenting about your routine...

Monday and Wednesday seems to be very strenuous. It looks like a 80min workout. Have you tried:

Monday: Chest + triceps

Wednesday: Shoulders + biceps

Friday: Legs + back

That order reduces duplication like if you work chest, then obviously you work triceps indirectly. Same as Shoulders and Legs.

Have you thought of doing compound exercises? Like squats, deadlifts and shrugs. I get bored if i don't do compounds...

since i started getting serious about rugby (3 months ago) -
i run every weekday morning for about 6kms
and i do weights training on monday, tuesday wednesday, thursday, friday and saturday afternoons

I'll have a go with answering these questions.

1. I say between 45-60min. I usually go slow on the first exercise but then get really aggressive in the next workout. I get cranky and asked people not to approach me as i won't be in mood for talk... High metabolic rate = 45min. Low metabolic rate = 60-75min.

2. There is an unorthadox method of combining cardio and weights in the same day. But it must be consulted by P/T and with your past experience whether this works for you. You do cardio in the morning with only a very light meal (eg. 1 apple + protein shake). Low intensity, not HIT so the body don't get too desperate in trying to source carbs. Power walk or light ecliptical will do. After that session (30-40min) your body will instantly be in starvation and will reduce metabolic rate. Yes drink your protein but shift your carbs to low GI food for gradual release of glucose. Then you do the weight session at night and with protein shake + high GI to halt muscle depletion from lacking carbs. It is recommended to increase your protein intake to reduce muscle depletion.

This cannot be done on every weight session day. It may become too much of body shock. Maximum of 2 days although 3 is pushing the limit there. If you do this too much then your body will get use to this regime.

Should be mentioned earlier but i assume you're willing to lose significant muscle mass? There are many stories i know that people hit the wall early because the fluctuating glucose has hit their mind.

3. Depending on your body fat level. What is your bf%? Also your metabolic rate.

This is my 2nd day of low carb. Lost 2 kg in gross weight. Should be interesting to see my true body fat loss on high carb day to cancel out the water loss. This cooler weather is a blessing!

havent calculated my BF for a while, but im a guestimating that i am probably around 16% at the moment, i was probably closer to 12% mid-last year but a few injury set backs and christmas blew it out a bit. My metabolic weight is pretty average, i have a high muscle mass which helps me burn through a lot, but in turn i pay a large amount of attention to what i eat.

I do wish to drop my muscle mass a bit, but also i would like to get my BF% down to around 10% or lower, which is quite feasible for me IMO.

If you don't mind me commenting about your routine...

Monday and Wednesday seems to be very strenuous. It looks like a 80min workout. Have you tried:

Monday: Chest + triceps

Wednesday: Shoulders + biceps

Friday: Legs + back

That order reduces duplication like if you work chest, then obviously you work triceps indirectly. Same as Shoulders and Legs.

Have you thought of doing compound exercises? Like squats, deadlifts and shrugs. I get bored if i don't do compounds...

no thats fine to comment, my routine is a evolving beast anyway

yeah i have experimented with some of those mentioned, the reason i go with what i am at the moment, is that ive targetted my biceps as a weak spot so in paying special attention to them i am also trying to make sure i give them a proper day off, i find the current exercises im using for back also work the biceps.

Anyway, yes they are around 80min workouts, i was in the process of shorter and sharper sessions, but at the moment i am also preparing for rugby season, so im extending the sessions to replicate a full 80min match.

As for compounds, yes i do throw them in, i dont necessarily have them as a set routing though, i throw them in the mix in odd sessoins.

I'm between 16-18%bf and 88kg, 171cm. Probably the weakest are my arms. It totally looks improportionate to my back and chest. Currently cutting and only want to lose like 4-6kg of fat then bulk up again. Should take about 2 months.

I've set several goals i want to reach by 1st July. I have no intention of looking like a barrel like couple of my mates. Just too high maintenance and it will just intrude on other parts of my lifestyle.

I've plateaued big time.

183cm and 75kg. Been working out for two years. No increase in size for the last 6 months. Have been shaking up my routines but pfffffffft.

Workout 4 - 5 times a week. This drops (dramatically) with heat. I reckon I could be overtraining???

Can you post your workout routine?
Also, have you increased your nutritional intake?

Mine is a simple layout. 4-5 exercises per session. I haven't hit a wall (i.e. plateau) yet (touch wood). Getting solid results every week. I may tweak it a bit to diversify but in general the workout remains similar.

I amended my routine during the heatwave to reflect the state of dehydration. More intensive powerlifting and no cycling. That's when the beauty of creatine benefits to improve water weight and stamina. Cut off all dehydrants (alcohol, coffee, caffeine and stimulants).

Here is my new gym routine. Since been used from 2nd Jan.

Monday: Chest
- (5) Bench Press
- (5) Incline
- (5) Dumbbell Press
- (5) Flies
Carbs: Stacking Carbs

Tuesday: Lats & Lower Back
- (4) Horizontal Cable Rows
- (5) Lats Pull Down
- (5) Deadlifts
- (5) One arm dumbbell Vertical Row
Carbs: Neutral

Wednesdays: Rest
Carbs: Low Carbs

Thursdays: Biceps & Abs
- [SuperSet](4) Twenty One
- [SuperSet](4) Reverse Grip Curl
- (5) Cable Biceps Preacher
- (5) Hammer Curl
Carbs: Low Carbs

Friday: Legs
- (5) Legs Extension
- (5) Squats
- (5) Leg Press
- (5) Hamstring Curl
Carbs: Stacking Carbs

Saturday: Shoulders & Triceps
- (4) Shoulders
- (4) Shrugs
- (4) Triceps
- (4) Dumbbell Skull
- (4) Triceps Extension
Carbs: Low Carbs

Sunday: (Optional) 40min Cardio; 20min Abs
- Renegade Row
- Obliques
- Leg Thrusts
Carbs: Neutral

Reasons for placement of workout order:
- Not allowing same muscles to be used for next day
- Allowing Chest, Lats and Back to recover in the Rest Day (Wednesday)
- Sunday to be optional
- Max. Two Low Carbs consecutively
- Low Carbs on lesser intensive days
- Wednesday will be used if other day(s) are rested

Program Reforms:
- Greater emphasis on compound motions
- Reducing from 1.5hrs to 1hrs to reduce catabolic state
- Abolishing cardio after residence to reduce catabolic state
- Abdominals twice a week
- Inserting Rest Day
- Roughly 10-12min per exercise
- Stacking carbs consists of high GI nutrition
- Recovery carbs consists of majority low GI nutrition
- Replenishment carb consists of high GI morning, medium GI rest of day.
- Low Carbs consists of <130g total carbs & 30% increase protein.

Good program mate! I still haven't begun mine yet, next week i'm back into it. I've crept back up to 85/6kgs, i wanna get back to about 82kg.

Yeah, it's a very versatile program. I can inter-change Monday with Tuesday & Thursday and Friday and still won't be over-training the same muscle group. Also, Wednesday can be used if i miss Monday and Tuesday and same goes for Sunday. It only requires about 45-60min in the gym, which means i can use my lunchtime to train and grab a snack when i go back to uni/work.

I'm thinking to replace One arm dumbbell Vertical Row with bent-over row (compound)

http://d.yimg.com/au.yimg.com/util/anysize/169,http:%2F%2Ff3.yahoofs.com%2Fymg%2Fmenshealth%2Fmenshealth-716817570-1172553893.jpg%3FymlSVG9CAJw.H5Fm?sig=cK_Xif90_FM.F.zefsb710yHe5c-

Maybe it's a good idea to add what supplements i take?

Optimum Nutrition 100% Whey Gold Standard (2serving x 2)
Controlled Labs Green Bulge creatine (only in bulking season)
Optimum Nutrition BCAA (Amino Acid)
Barocca Performance (only in cutting season and/or morning training)
Omega3

BCAA was a blessing when bulking. I know that whey protein has it but it's not enough to get that added effect when bulking.

Hey guys.

Thanks for the info. You can be assured I'll be printing this info and taking your comments on board. Last night I had a fantastic leg workout, I wore footy shorts which somehow helped - as I already have great legs and a few people noticed, including an instructor :)
Working those big muscles really gives me a lift I can't explain. Hopefully I can get this body moving again.

Thanks - J

Yeah. Legs are very important when training as it stimulates muscle growth through hormone/testosterome. There are heaps of blokes in gym who never bothers to train lower body and only upper body thinking that chicks will never see the legs when clubbing.:ohno:

Legs by far has been the best muscle group which improved the most. Adding 5kg weekly on squats. My regular cycling helps too. :D Although i don't want my legs to be any bigger, just denser in fibre (strength).

Enough with cutting. Just gonna clean bulk. Just clean up my diet even more...
Just add a cycling class session every week but rest remain the same.

Enough with cutting. Just gonna clean bulk. Just clean up my diet even more...
Just add a cycling class session every week but rest remain the same.

are you a super perfect person miliux or are you tricking us??? let me get this str8 -
perfect body.
smart.
wity.
can add up and stuff.
good job.
probably a socialist.


i don't believe such a person exists. :P

^^ haha. I'm far from perfect. If i'm perfect, i have no motivation to improve myself. There is no purpose in life if one is perfect.

1hr in the gym 5x a week is not a big ask. Anyone can fit 1hr. Just do less procrastinating...

But i do admit that i have very diverse interests.

^^ haha. I'm far from perfect. If i'm perfect, i have no motivation to improve myself. There is no purpose in life if one is perfect.

1hr in the gym 5x a week is not a big ask. Anyone can fit 1hr. Just do less procrastinating...

But i do admit that i have very diverse interests.

was your reply a simple 'yes' before you edited?? lol

rofl Danubis

was your reply a simple 'yes' before you edited?? lol

Forumers who met me personally over the last 2 years would know that i'm not that perfect. :lol:

But i'm making good strides in getting into shape. I'm now size 30 jeans. ;)

hurrah 4 you... I buy size 30 jeans...they're all hanging up good as new haha :P

My goals for 1st July.

All 3rd sets...
150kg benchpress (now 115kg)
170kg deadlifts (now 110kg)
170kg squats (now 110kg)
45x2kg dumbbell shoulder press (now 37x2kg)

If i can reach my goals then i'll be satisfied. :banana:

was your reply a simple 'yes' before you edited?? lol

Are you jealous?
You're probably the kind of guy that accuses a well built guy on the beach of being a 'show pony', when in actual fact it's only coz you feel intimidated.

my comments were affectionate. you just hate me looking at anyone else. you're a control freak. australia says no. you closet showpony-wannabe. my new look is for you btw. http://www.skyscrapercity.com/showthread.php?t=795288&page=7 i love you. bye.

my comments were affectionate. you just hate me looking at anyone else. you're a control freak. australia says no. you closet showpony-wannabe. my new look is for you btw. http://www.skyscrapercity.com/showthread.php?t=795288&page=7 i love you. bye.

We'd be perfect together...you and I.
I'd bring home the bacon while you did all the cleaning and laid on your stomach whenever I asked.

My goals for 1st July.

All 3rd sets...
150kg benchpress (now 115kg)
170kg deadlifts (now 110kg)
170kg squats (now 110kg)
45x2kg dumbbell shoulder press (now 37x2kg)

If i can reach my goals then i'll be satisfied. :banana:

nice work, im not such a fan of the deadlifts, but yeah regards to what you said earlier i love the bent over row in comparison to the vertical row, i just feel like i get more out of the bent over row.

how many reps are you doing in your sets?

I usually go 4 sets of 12-15 reps, with a 30sec rest interval, but i take longer breaks between different exercises.

how many reps are you doing in your sets?


Depending if i'm bulking or strength training. Usually i do 5sets of 6-7reps. It used to be 10, but if i would often be more conservative in progressing more weights thinking i can't do 6-7. 5 is the optimum and i progress well in weights 'creeping.

Usually if i can do 5 this week, then i can do 8 next week. Then following week i add weight till i can only do 3. So it's 3-5-8 (add weight) 3-5-8..etc. This is why having a friend as a spotter is very important as i will do extra 2reps which defines whether i will progress or not.

I can reach my 1st July goal much quicker if i do 5reps and weights creep. But i don't like the way my body shapes especially the legs where it looks very round instead of rectangular like soccer players and cyclists. Trying to densify the fibre through strength, not bulk it.

yeah, having a spotter is important, i have a private gym accesible to me and i train at night so i usually go by myself, it means i pick my exercises more carefully so i dont put myself in a vulernable position, yet it is also the reason i go for high reps. You can still get the burn, which isnt exactly achievable if you are doing low reps and dont have a spotter.

Well, doing longer reps (12-15) is perfect for you since you're cutting down. I now just finished the cut and now just training duel bulking-strength.

Yeah, as you said technique should be the focus, not how much weight you can add just to make you feel good. Pretty much explains why my deadlift and squats are light in comparison to bench press.

I'm sure Mickeebee sees people not using the free-weights properly all the time. I find that people who come in groups to gym like school kids often don't know how to use the weights. Pretty dangerous especially school kids who can potentially stunt their growth and cause injuries.

yeah i cant stress the need for correct technique enough, its one reason i dont like public gyms very much, i cringe at the sight of some peoples technique. I dont care how strong you are, and whether you can lift the weight, until you have the correct technique, work on lower weights.

Heres a question,

1. warmup, what kind of warmup do you do?

For ages i used to just do max pushups as my warmup, but i changed that after a recurring shoulder problem, now i do 2 sets of 12 reps on a very light weight, with nil rest between exercises, i have like 3 exercises i do which work the shoulders, back and chest. Its doing well for me, gets the blood pumping as well as warming up the joints.

Sometimes like tonight where i did arms, i just did 10 chin-ups as the warm up.

To walk to my local public gym is a 400m uphill from my house. lol.

Also all my first set are 40% lower weight than maximum. So for bench press it's usually 60kg as warm-up. Slow and heaps of reps. After that, then i stretch a bit.

I used to do 20min cardio low intensity at the end of every weights session. It did help to reduce body fat but definitely not ideal if you want to bulk.

My heart rate is always above 160bpm. I sweat like a sponge when doing my weights workout since i don't allow myself to rest longer than 30sec and gotta fit 4-5 exercises in 45min. It's a race!

What supplements do you take, if at all?

Usually i take Amino Acid and protein. Amino acid is a stand-out big performer. Better concentration and gains.

Well, doing longer reps (12-15) is perfect for you since you're cutting down. I now just finished the cut and now just training duel bulking-strength.

Yeah, as you said technique should be the focus, not how much weight you can add just to make you feel good. Pretty much explains why my deadlift and squats are light in comparison to bench press.

I'm sure Mickeebee sees people not using the free-weights properly all the time. I find that people who come in groups to gym like school kids often don't know how to use the weights. Pretty dangerous especially school kids who can potentially stunt their growth and cause injuries.

Damn right brother....it's gotten to the stage now where I don't even bother correcting most people coz they're pretty sensitive...and men in the gym really don't like being told that what they're doing is incorrect.
It's normally the football yobs or middle aged men that I find doing some really weird and dangerous stuff with weights.
As you would know, a bloke doing half the weight but the using them the right way will gain much more than someone using twice the weight the incorrect way.

To walk to my local public gym is a 400m uphill from my house. lol.

Also all my first set are 40% lower weight than maximum. So for bench press it's usually 60kg as warm-up. Slow and heaps of reps. After that, then i stretch a bit.

I used to do 20min cardio low intensity at the end of every weights session. It did help to reduce body fat but definitely not ideal if you want to bulk.

My heart rate is always above 160bpm. I sweat like a sponge when doing my weights workout since i don't allow myself to rest longer than 30sec and gotta fit 4-5 exercises in 45min. It's a race!

What supplements do you take, if at all?

Usually i take Amino Acid and protein. Amino acid is a stand-out big performer. Better concentration and gains.

I completely agree about the Amino Acid.
As for the protein, I tend to have enough in my diet and don't bother with suplements.

yeah i cant stress the need for correct technique enough, its one reason i dont like public gyms very much, i cringe at the sight of some peoples technique. I dont care how strong you are, and whether you can lift the weight, until you have the correct technique, work on lower weights.

Heres a question,

1. warmup, what kind of warmup do you do?

For ages i used to just do max pushups as my warmup, but i changed that after a recurring shoulder problem, now i do 2 sets of 12 reps on a very light weight, with nil rest between exercises, i have like 3 exercises i do which work the shoulders, back and chest. Its doing well for me, gets the blood pumping as well as warming up the joints.

Sometimes like tonight where i did arms, i just did 10 chin-ups as the warm up.

Be careful with warm ups on target muscle groups when you are about to train them. You might not be getting the most out of your bicep routine by doing the chin-ups as a warm up.

The most common mistake are biceps curl and preacher. They swing their whole body while doing preachers and curls! Then there are users who use heaps of weights for dumbbell bench press and only manage to go down slightly. Users who do leg presses and stack heaps of plates on and only manage to squat 6 inches! Your kneecap is meant to almost touch your chest! Triceps pulldown is a bit of a laugh as well. Those who use their body weight and shoulder to bring it down. :lol:

There are actually P/Ts who don't know how to use weights properly. Now that's just horrifying. Imagine what they teach to clients. Fitness First is notorious because of this. I'm not saying that all P/Ts in FF are like that, but there are some rotten apples.

TOCC, have you tried doing wide grip and narrow grip preachers and cable curls? They work in different part of biceps. My twenty-one is wide grip about the same width as arm pit. And narrow grip cable curl works on peaks.

The most common mistake are biceps curl and preacher. They swing their whole body while doing preachers and curls! Then there are users who use heaps of weights for dumbbell bench press and only manage to go down slightly. Users who do leg presses and stack heaps of plates on and only manage to squat 6 inches! Your kneecap is meant to almost touch your chest! Triceps pulldown is a bit of a laugh as well. Those who use their body weight and shoulder to bring it down. :lol:

There are actually P/Ts who don't know how to use weights properly. Now that's just horrifying. Imagine what they teach to clients. Fitness First is notorious because of this. I'm not saying that all P/Ts in FF are like that, but there are some rotten apples.

That's Fitness First though...the McDonalds of the fitness industry.

To walk to my local public gym is a 400m uphill from my house. lol.

Also all my first set are 40% lower weight than maximum. So for bench press it's usually 60kg as warm-up. Slow and heaps of reps. After that, then i stretch a bit.

I used to do 20min cardio low intensity at the end of every weights session. It did help to reduce body fat but definitely not ideal if you want to bulk.

My heart rate is always above 160bpm. I sweat like a sponge when doing my weights workout since i don't allow myself to rest longer than 30sec and gotta fit 4-5 exercises in 45min. It's a race!

What supplements do you take, if at all?

Usually i take Amino Acid and protein. Amino acid is a stand-out big performer. Better concentration and gains.

I was on a cycle of creatine over the holidays, ive finished that off now since i am trying to cut down, i do take protein suppliments, in the form of whey protein isolate shakes at the moment.

I havent done Amino Acid before, can you tell me more about that.

I do take some dietry suppliment pills as well, not necessarily because they actually suppress my apetite but because they have a nice mixture of gurana, caffeine and green tea in there. Helps me keep going in my cardio sessions.

TOCC, have you tried doing wide grip and narrow grip preachers and cable curls? They work in different part of biceps. My twenty-one is wide grip about the same width as arm pit. And narrow grip cable curl works on peaks.

yeah i do wide grip preacher curls when i do arms, its usually the first exercise. I have done cable curls in the past, but ive always thought they were working the same part of the bicep.

I havent done Amino Acid before, can you tell me more about that.


Amino Acids (ie. Branched Chain Amino Acids) consists of three components:
L-Eucine 50%
L-Isoleucine 25%
L-Valine 25%

These are essential building blocks for muscle growth and reduces symptoms of over-training. Basically, it allows your muscle to react better and be more responsive to your training. Your whey protein and natural consumption of meat has it but it's not enough.

http://bodybuilding.com/store/amino.html

Amino Acid (or BCAA) is pretty cheap. Give it a go for a month. It worked for me and its a stand-out favourite of mine when bulking. It totally breaked the plateau.

There is also L-Tyrosine which is a non-essential amino acid which help your intensity and strength capacity by changing your mood to be more focused. This is commonly with nitrix-oxide or creatine supplements.

http://www.bodybuilding.com/store/tyro.html

ha, i was actually just looking at the site

I might give the amino acids a go, whilst i rate the benefits of creatine, it leaves me feeling bloated when im taking it.

I might give the amino acids a go, whilst i rate the benefits of creatine, it leaves me feeling bloated when im taking it.

There are different types of creatine as well. Which brand?

So now my base weight is officially 86.7kg.

Miserable chest workout today. Still only retaining 110kg.
1st set: 70kg
2nd set: 90kg
3rd set: 100kg
4th set: 110kg 6reps
5th set: 110kg 5reps

Should have stacked plates much quicker and bench 110kg in 3rd set so i have a chance to do 115kg in 4th. Next week... :ohno: I was huffing and puffing after my 3rd exercise and struggled to do 4reps for 4th and 5th. Totally fatigued.
On the flip side, i am surprised that i have retained the strength after carb cycling.

Impressive.

I'm to cheap to go to a gym is at home consisting of 2 dumbells, a punching bag and some carpet for pushups, lol. Still helps with getting tank though. >_<

Bah!

I'm paying $25/fortnight for Gold membership Fitness First. Can use FF clubs around Australia. Also have option to use overseas FF like i used Fitness First Amsterdam for 20 periods. My local FF gym is only 400m up the hill anyway, so i'm always motivated to go.

Which suburb in Sydney do you live anyway? There may be cheaper gyms around your area.

free membership, i work for a company that supplies my membership all over australia, its to make up for the fact that they move me around constantly for sometimes lengthy periods.

The best gym i been to was Fitness First Platnium in Westfield Bondi Junction. The cardio ward basically faces the window which has sweaping panoramic view of Sydney harbour and skyline. You just stare at the skyline the whole cardio session and it makes time fly.

Chatswood Platnium (my first gym) was pretty good as well. It has two weights wards, two cardio wards and a swimming pool. It was originally Space Health Club and it had free personal trainers and most had undergraduate degree with impressive experience, instead of the lacklusture p.t currently occupies FF.

The worst gym has to be Parramatta. Users just don't put the weights back on the race. You literally have to find the pairs yourself and its annoying since you're wasting your 30sec rest time finding them. And those lebs who train in groups hoarding the same machine especially bench press and chit chat the whole 2hrs. And it's pretty dark environment as well.

I'm paying $25/fortnight for Gold membership Fitness First. Can use FF clubs around Australia. Also have option to use overseas FF like i used Fitness First Amsterdam for 20 periods. My local FF gym is only 400m up the hill anyway, so i'm always motivated to go.

Which suburb in Sydney do you live anyway? There may be cheaper gyms around your area.

That is very cheap...you're onto a good thing.
The gym I work at is $49.90 per fortnight...but it's good quality and probably the nicest one in Melbourne.
The last gym I worked at in Chelsea, London was small but fucking impressive...and that was a monthly rate of 375(pounds) and a one off joining fee of 1500 pounds....check it out if you like. The best calibre of PT's I've ever worked with.
www.kxgym.co.uk

The other one I worked in was in Soho called www.thethirdspace.com
A pretty amazing club with hypoxic chambers and an ozone pool...I loved working there so much.

$25/fortnight wasn't the base rate. Now it's $40/fortnight. I'm a fierce negotiator and i know that the consultants works on commission and able to bend the rules to make rates cheaper. Initially just walked off and left my contact details if they are willing to negotiate. 3 days after they called me back for lower rate but said that's not good enough. Called me again and they did the $30/fortnight. Then i told them i'm a student and i told them that it's 5 bucks off that price.

The cheapest gym rate for me ever was 480 bucks a year and that was with University of Amsterdam which has those sophisticated gym centres dotted around Amsterdam city. That's cheap considering how expensive the cost of living is in the centre. I got subsidy student rate as i was a local student.

The newly opened Gold's Gym in Parramatta is decent as well. All cardio machines has those LCD screen which shows TV. But i think that's a bit over the top.

[ The newly opened Gold's Gym in Parramatta is decent as well. All cardio machines has those LCD screen which shows TV. But i think that's a bit over the top.[/QUOTE]

I've never been able to concentrate on watching a tv show while i was doing my cardio.

[ The newly opened Gold's Gym in Parramatta is decent as well. All cardio machines has those LCD screen which shows TV. But i think that's a bit over the top.

I've never been able to concentrate on watching a tv show while i was doing my cardio.[/QUOTE]

I have trouble listening to the ipod depending how intense my cardio is. I have personaly training every thursday night too. Best thing I have ever done, you learn so much more and achieve results much quicker coz they push and push and push you. You just get better.

I just listen to the recorded 1hr DJ set when doing cardio. The DJ set is 120bpm which is perfect for my cardio rhythm. Normally i use elliptical or bike.

There are heaps of Lower North Shore soccer mums who read a book while walking on treadmill...

That brings back to another topic, do you guys do HIT (intervals) or sustained level when doing cardio?

i used to be a gym junkie. i lifted weights most days from aged 16-30.i was huge.
schwazenegger was my idol.i would bulk in winter (110kg) and rip up in summer (90kg)
but i never felt fit.felt shit
im glad i do swimming/ocean and running- now along with malibu board training with surf club.
my training would make most gym weight lifters/body builders puke.
we swim many times around the cans at beach, run between each leg then jump on baord for a1 km paddle. then jump of surf ski and go for 2km ski.
and your outside instead of sweaty germ infected gym.lol
yes every now and then i do bench press and curls at home (weights in garage) but you really need to supplement your training with other stuff.
i think because of my early weight training for 15 years and nutrition know;edge
im still in good shape in my 40's where many men tend to go fat and lazy.
Iv e just competed at our branch surf carnival on weekend, our masters (20 of us) competed in rain and huge swell at terrigal.
i did 5 surf races, board races, and finished off with sand sprints. very long day started at 8am finished at 4;30. pretty long day hey? how would you guys go staying at a beachj the whole day and competing every hour for 8 hours. really taxes you.
this is why ironmen and women are in great shape. so fit.
cheers

ironmen and women are the ultimate athletes in my eyes.

Yeah. Being excessively big doesn't serve much purpose in day-to-day life. I'm trying to have a balance in all my activities so i don't get sick of any of them. I admire people who can balance this because it shows that they are diligent and well rounded character.

A few mates who competed in natural bodybuilding once would never do it again because it totally destroys their social life. They can't go out with friends, eat, play sports with them and other leisure activities. Basically, competitive bodybuilding is a sport where you look awesome from other persons perspective but feel shit inside. Can't sustain 4-5% bodyfat more than 4 days. It is why they go out the next day after competition and eat crap like pizzas and pastas trying to add fat and make their body functional.

I like diversity in my life. Sometimes i don't go to gym for a week and do other activities like photography or travelling.

I take at least one week off gym every 2 months or so.

I just listen to the recorded 1hr DJ set when doing cardio. The DJ set is 120bpm which is perfect for my cardio rhythm. Normally i use elliptical or bike.

There are heaps of Lower North Shore soccer mums who read a book while walking on treadmill...

That brings back to another topic, do you guys do HIT (intervals) or sustained level when doing cardio?

yeah ive got a playlist on my ipod that i listen to at the gym, ive got another higher tempo playlist for cardio as well.

On cardio, well i play rugby as well so i need to effectively train on both, i like the endurance you gain out of a sustained level as well as the consistent fat burn, but i need the cardio training for my rugby.

Generally i just go for sustained 5km runs twice a week and do intervals at rugby training once a week, things like sprints, fartlek and tough footy are what we usually do.

I would like to do more interval training, but i find it hard to motivate myself to deliever at the required level when im just training by myself.

Apparently the interval training is more effective in burning fat than sustained low intensity. One reason is that the user is use to the same level and the body just gets use to it. It uses more calories but depletes more muscle as well.

I can't do treadmills. I get bored with it.

This is my excuse for not having been to the gym yet this week:

http://img208.imageshack.us/img208/2717/healthyry0.png

Apparently the interval training is more effective in burning fat than sustained low intensity. One reason is that the user is use to the same level and the body just gets use to it. It uses more calories but depletes more muscle as well.

I can't do treadmills. I get bored with it.

yeah possibly, but you also cant go as long if you are doing intervals, in which case the sustained training is better.

I train to my heart beat in most cases, at a sustained level i like to keep it above 160, my heart monitor has been flat for a while now, so now on my 5km run i push myself to the point where you are barely able to talk and keep it at that pace for the distance.

When i do cardio i generally focus my heart rate between 145-160bpm. I usually do a slower pace so i can recover, then pounce again in cycling.

As only you could KFC

Which suburb in Sydney do you live anyway? There may be cheaper gyms around your area.
There is one right next to my work, but I haven't checked it out yet. Maybe sometime later in the year I might go find a Gym to go to, when I outgrow my weights.

meh, craptastic session tonight, felt like rubbish, performed averagely, couldnt even find the ring with my usual game of basketball afterwards.

I did do interval training this morning which was probably a ominous sign from the start.

I'm getting fed up waiting for equipment to use. Had to wait for deadlifts equipment. Instead of waiting i did horizontal cable row instead. Only did 5set6rep of deadlifts 100kg. My left hand grip is giving way and so as a precaution i didn't stack more weights. My grips are holding me back. Disappointing.

If anything, waiting for equipment in 5-6pm rushhour will make me not come to gym. Other than the lacklustre deadlifts, other exercises seem to have improved. Now doing lats pull-down of my weights 5set7reps. I cleaned up my diet and it's bringing dividends many folds. Reduced supplement intake and only taking 2scoop protein + amino acid. My arms seems to be improving...

I'll try training around lunchtime. Gotta let me adrenalin flow and now let it halt by waiting for equipments!

Mickeebee, how often do you see lightbulbs in your gym?

Dictionary of lightbulb:
noun The term used to describe physiques with improportionate upper body compared to the legs, which are colloquially described as chicken legs.

Shoulder haven't recovered so did chest + triceps instead.

Set 1: 70kg
Set 2: 90kg
Set 3: 110kg
Set 4: 115kg (new PB)
Set 5: 110kg

Just 35kg to go then i'll reach my 1st July mid-year goal. Time is ticking!
Enough with cutting, so bulking atm. Taken creatine since yesterday.

Mickeebee, how often do you see lightbulbs in your gym?

Dictionary of lightbulb:
noun The term used to describe physiques with improportionate upper body compared to the legs, which are colloquially described as chicken legs.

The place is riddled with them......
I'm a firm believer in placing probably more importance on legs than anything else...I'm lucky that I was born with big legs to begin with but I know of a guy that only really works out on legs and his upper body has gotten bigger too without ever doing a bench press or pulldown...amazing.

great session yesterday, i started back on the creatine as well, it was a combination of a few factors..

I didnt have any decent food lying around the house for a pre-gym snack, so i thought i would have a protein shake with a little extra creatine for good luck.

Anyway, good workout, set a couple of new PB's

The place is riddled with them......
I'm a firm believer in placing probably more importance on legs than anything else...I'm lucky that I was born with big legs to begin with but I know of a guy that only really works out on legs and his upper body has gotten bigger too without ever doing a bench press or pulldown...amazing.

Yup. Legs releases hormones to rest of body which has anabolic effect. I know a A-league soccer player with massive legs and still have decent upper body without working out. Obviously he can't be massive in weights term because it effects his agility and endurance when playing soccer in Germany and Sydney.

I try to train my legs and lats twice a week. Last Friday was horrible when doing legs. It feels like climbing a mountain when just going up the simple stairs after training.

Yup. Legs releases hormones to rest of body which has anabolic effect. I know a A-league soccer player with massive legs and still have decent upper body without working out. Obviously he can't be massive in weights term because it effects his agility and endurance when playing soccer in Germany and Sydney.

I try to train my legs and lats twice a week. Last Friday was horrible when doing legs. It feels like climbing a mountain when just going up the simple stairs after training.

Sometimes after legs I almost don't have anything left in my legs to get me downstairs and out of bloody work. They really feel like jelly.

Did my legs today. Felt bored so went to gym down the road and had a good 1hr session.

New P.B on squats!

1st set: 60kg
2nd set: 100kg
3rd set: 110kg 8reps
4th set: 115kg 6reps (New PB)
5th set: 115kg 5reps

Came out with my face totally red like i blew a fuse! My legs are getting wider it seems. Can't walk properly after leg extensions because it is expanding sideways.

Finally, my squats is on same weights as bench press! Should be interesting whether bench press of squats will become the winnah in 2 months time.

Did my legs today. Felt bored so went to gym down the road and had a good 1hr session.

New P.B on squats!

1st set: 60kg
2nd set: 100kg
3rd set: 110kg 8reps
4th set: 115kg 6reps (New PB)
5th set: 115kg 5reps

Came out with my face totally red like i blew a fuse! My legs are getting wider it seems. Can't walk properly after leg extensions because it is expanding sideways.

Finally, my squats is on same weights as bench press! Should be interesting whether bench press of squats will become the winnah in 2 months time.

That's impressive mate.

i remember reading a sports physcian for rugby union saying to get a good indication of your strenght you should be benchpressing 1.2 times you body weight and squatting 1.4times your body weigh..

ive always been a leg man, squats have never been a problem, i can squat 160kg but i really struggle to benchpress over 100kg

Sometimes a good way to break that plateau is to over-load it by 5kg and do short reps with spotter.

I did have a plateau of 90kg back mid last year for 3 weeks. That was when i was cutting. Whenever i cut, my strength either plateau or goes down a bit. That can be a problem if you are intentionally cutting at the moment.

I'll be so guttered if i'm plateau'ing at the moment. That's when motivation hits the wall.

I have amended again since i stopped cutting. Routine lasted for a good 7 weeks. Needs reforming. Autumn is just around the corner.

Effective from 23rd February.

Week A & B chest workouts should be interesting in figuring out whether my body can handle the rotation.



Week A: Monday: Chest
- (5) Bench Press
- (5) Incline
- (5) Cross cable
- (5) Flies

Week B: Monday: Chest
- (5) Dumbbell Bench Press
- (5) Dumbbell Incline
- (5) Cross cable
- (5) Flies

Tuesday: Lats/Lower Back (minor: Biceps)
- (5) Deadlifts
- (4) Horizontal Cable Rows
- (5) Lats Pull Down
- (4) One arm dumbbell Vertical Row
- (4) Preacher

Wednesdays: Rest

Thursday: Legs
- (5) Squats
- (5) Legs Extension
- (5) Leg Press
- (5) Hamstring Curl

Friday Biceps & Abs
- [SuperSet](4) Twenty One
- [SuperSet](4) Reverse Grip Curl
- (5) Cable Biceps Preacher
- (5) Hammer Curl

Saturday: Shoulders & Triceps
- (5) Shoulders Dumbbell Raise
- (4) Shoulders Lateral Raise
- (4) Shrugs
- (4) Triceps
- (4) Dumbbell Skull

Sunday: (Optional) 40min Cardio; 20min Abs
- Renegade Row
- Obliques
- Leg Thrusts


Reasons for placement of workout order:
- Not allowing same muscles to be used for next day
- Allowing Chest, Lats and Back to recover in the Rest Day (Wednesday)
- Sunday to be optional
- Wednesday will be used if other day(s) are rested

Program Reforms:
- Greater emphasis on compound motions
- Reducing from 1.5hrs to 1hrs to reduce catabolic state
- Abolishing cardio after residence to reduce catabolic state
- Abdominals twice a week
- Inserting Rest Day
- Roughly 10-12min per exercise

New Amendments: (effective from 23rd February 2009)
- Swap: Leg extension with squats. Squats comes first
- Swap: Thursday session swapped for Friday
- Re-order: Deadlifts comes first in lats/back session
- Deletion: Carb cycling no longer applies.
- Swap: Dumbbell Press deleted and replaced with Cross cable
- New: Added Week A and Week B. Will rotate.
- New: Minor in biceps on Lats/Lower Back session.
- All reps will be 25% slower.

i remember reading a sports physcian for rugby union saying to get a good indication of your strenght you should be benchpressing 1.2 times you body weight and squatting 1.4times your body weigh..

ive always been a leg man, squats have never been a problem, i can squat 160kg but i really struggle to benchpress over 100kg

Me too.

I knew that my chest hasn't fully recovered from Saturday's revised Chest session but i trained chest today anyhow just to see how it performs. It will give me some indication of how long i need to rest to recover at least 95%.

1st Set: 80kg
2nd Set: 100kg
3rd Set: 110kg
4th Set: 110kg
5th Set: 105kg

So it seems that i need to have at least 3 days of rest to progress. Was aiming for 117.5kg but couldn't do it.

I love doing this trial and error just to experiment my capabilities. So fascinating.

I knew that my chest hasn't fully recovered from Saturday's revised Chest session but i trained chest today anyhow just to see how it performs. It will give me some indication of how long i need to rest to recover at least 95%.

1st Set: 80kg
2nd Set: 100kg
3rd Set: 110kg
4th Set: 110kg
5th Set: 105kg

So it seems that i need to have at least 3 days of rest to progress. Was aiming for 117.5kg but couldn't do it.

I love doing this trial and error just to experiment my capabilities. So fascinating.

Yeah I love it too.
I normally need at least 2 days before I can do chest again but leave it for 3 days.
Legs I only do once a week (every Sunday) and sometimes can take up to 4 days to recover.

Is it true that biceps and triceps are one of the quickest muscle groups which recovers because they are smaller?

I only have 1 registered leg session as listed in my routine, but still like to do squats here and there. Have you tried doing squats but from crouching position?

^depends how hard you train them. ive had sore triceps for a week years ago;

when i was young and stupid and training 6 days a week.
i trained each body part 2 times per week. (calves most days)
i would love the chest days
if i remember, i always did pyramid system as per arnolds book)
10sets of bench press 50kg -start and peak at 150kgs.then back down.
then 5 sets of dumbell press.
5 sets of flys or chest press.

squat day would be all pain.
we would full squat pyramid system.
50kg up to 150kg. 10 sets.
then lots of leg press, leg extensions ect.
i also suplemented that with sprints on footy field once a week.

I know what you mean by more sets than just 3. I prefer doing 4exercises x 5sets instead of 6exercises x 3sets, mainly because it puts added pressure and i hate waiting for equipments especially in busy gym period. I never felt satisfied just doing 3 sets, when now 4th set is my peak.

Is it true that biceps and triceps are one of the quickest muscle groups which recovers because they are smaller?

I only have 1 registered leg session as listed in my routine, but still like to do squats here and there. Have you tried doing squats but from crouching position?

No never tried them...how do you mean?

Richard Branson's Virgin Health Club is open in Frenchs Forest, Sydney

http://virginactive.com.au/sneak-peek-fly-through.aspx

Looks like the weights equipment will be technogym. hmm...

Melbourne branch will be open soon...

http://mylocker.virginactive.com.au/ConnectRegistration/RegisterPopup.aspx?mdc=NFF.mdc

love the old shots of arnie in his hey day

http://www.theblogofrecord.com/wp-content/uploads/2008/12/arnold-schwarzenegger-with-two-old-ladies.jpg

http://blog.wired.com/photos/uncategorized/2007/03/14/06_arnold_60973.jpg

http://z.about.com/d/politicalhumor/1/0/8/4/arnold_closet.jpg

Back from session.
New P.B in squats.
120kg 3rd set 6reps
+ shaky legs. lol.

I almost tipped. *holy shit*. Lucky i had a spotter.

Back from session.
New P.B in squats.
120kg 3rd set 6reps
+ shaky legs. lol.

I almost tipped. *holy shit*. Lucky i had a spotter.

That's scary...I almost tipped the other day...terrifying to think what damage you could do to your back if you lose it.

i don't tip forward, but just backward. If i start rocking then i'll force the bar to release from shoulder and hit the floor behind me. This is why i need a spotter just to feel more secure when squatting.

New P.B
130kg deadlifts 4th set 3reps.

My grip is improving. I now hold the bar for 5sec to allow my palm to mould around it. It clings well. I bought some straps just in case. Now, my deadlift has beaten my benchpress. It's now squats vs deadlifts.

Ive just been through a bit of a transition on my gym sessions, ive had other commitments after work so ive changed my workout to go at lunchtime for 30-40min, 5 times a week.

Only target one muscle area each session, and i go hard, 5 sets of 8reps(1 warmup), and im aiming high on the weight every time. I only squeeze in about 4 different workouts in each session with 30sec breaks, i go 100% and come out feeling exhausted.

Whats everyones opinion on doing workouts like that?

^^
You're doing a very similar program as me.

45min each session at lunchtime. Eat lunch afterwards.
4 exercises with 5sets each.
5 sessions per week + cardio.

I feel exhausted after my 2nd exercise. High heart rate through and through.
So you're not cutting anymore?

^^ yeah that sounds very similar, i couldnt believed at how exhausted it was making me.. im loving it

meh, im not much of a cutter ive decided, i was happy with the results i was getting, but i train with some mates who just keep aiming higher...

LOL. That's funny. After 3 separate sessions of carb cycling i decided not to do anymore. I'm losing bodyfat when clean bulking anyhow, but just slower. My resistance training improves my metabolic rate and densifies muscle size. Both factors burn fat. I just have to eat clean and plenty of meat!

Always keep heart rate high when doing 4exercise x5set training. You'll just feel the skin feeling tighter because of sudden bulking.

New P.B. Squatting 130kg 4th set 6reps. (+10Kg from last week).

I recken i can hit 170-180kg by 1st July by this rate.

*woot*

Crappy deadlifts but awesome squats. I only began doing intensive bent-over rows 4 weeks ago but it's improving well.

Deadlifts
1st set. 70kg
2nd set. 100kg
3rd set. 120kg
4th set. failed 130kg. back to 120kg 7reps (-10kg P.B)

Squats
1st set. 50kg
2nd set. 100kg
3rd set. 130kg
4th set. 150kg (New P.B. +20kg) 4reps

Bent-over rows
1st set. 50kg
2nd set. 60kg
3rd set. 70kg
4th set. 70kg (New P.B +10kg) 7reps

Results
-10kg deadlifts
+20kg squats
+10kg bent-over rows

i used to do 10 sets of 150kg dead leifts.
also instead of full squats. i used to supplement with squat rack and load up the bar and just 1/4 squat (bend knees slightly). it was great feeling having 200kg+ on shoulders and feeling pressure. even if it was only slight bending you still got the burn. arnie used to do this. great for overall body power

Just my opinion but i dislike doing 1/4 crouch leg presses or squats. It just looks weird stacking multiple 25kg plates on leg presses just to do 1/4 leg presses. I'm more into 1/2 or full crouch with gluts almost touching my shoes. I generally try to slow down my leg presses and squats with lower weights to feel the gluts/quads/hammies.

Adding more weights onto my back when doing squats is going to be harder to control. Already my spotter said not to bounce when going up because the bar vibrates. When i go up i also do calf raises which i shouldn't be doing because i have big enough calves.

With all the compound exercises i'm doing, i will amend my routine and only do 1 abs workout weekly.
Renegade dumbbell presses, squats, deadlifts, bent-over rows generally works on the core anyhow.

Effective: Monday 16th March

Monday: Back
- (5) Deadlifts
- (4) Bent-over Rows
- (4) Horizontal Cable Rows
- (5) Dumbbell Rows
- (4) Shrugs

Tuesday: Chest + Triceps
- (5) Bench Press/DB Bench Press
- (5) Incline/DB Incline
- (4) Cross cable
- (4) Triceps Pull-Down
- (4) Skull-Crush

Wednesdays: Rest

Thursday: Legs
- (5) Squats
- (5) Leg Press
- (4) Leg Extensions
- (5) Legs Curls

Friday: Biceps + Shoulders
- (5) Shoulders Dumbbell Raise
- [SuperSet](4) Biceps Curl
- [SuperSet](4) Hammer Curl
- (5) Shoulder Lateral Raise
- (5) Cable Biceps Preacher

Saturday: 40min Cardio + Abs

Sunday: Rest

More powerlifting.
More rest

From 5 sessions to 4 + cardio.

http://news.smh.com.au/breaking-news-national/music-industry-battling-fitness-centres-20090316-8ztd.html

Music industry battling fitness centres



The Australian recording industry has begun its legal battle for fitness centres to pay more than the current "trifling" amount for music pumped out during workout classes.

But the fitness industry has warned its future is at risk and gym members will face unprecedented hikes in their fees.

Those present in the Sydney courtroom at the first day of the hearing on Monday included singers Marcia Hines and Paulini, showing support for the The Phonographic Performance Company of Australia (PPCA) case.

Fitness centres currently pay PPCA 96.8 cents per group fitness class.

PPCA barrister, Richard Cobden, SC, told the tribunal this "trifling or nominal amount" equates to about 6.5 cents per person for a class of 15, and only 2.4 cents per person for a class of 40.

The PPCA contends the appropriate amount should be $4.54 per member per month, or 99 cents per visit for casual attendees.

Mr Cobden compared the proposed amount to the towel hire charge of $3 at Fitness First Clubs and its $2.50 charge for Mount Franklin bottled water, priced at $1.83 at Woolworths.

But Fitness Australia said the claim threatened the future of the industry at a time when many centres were feeling the effects of the financial crisis.

Lauretta Stace, chief executive of Fitness Australia, the industry group representing most fitness centres, described the claim as "nothing more than a greedy grab for cash".

"The record industry is trying to impose a tax on fitness as a new revenue stream in the wake of declining CD sales," she said.

The group said if the PPCA succeeds, a typical fitness club with 1,300 members will be forced to pay $140,000 in fees instead of the current $2,654.

But Mr Cobden said the fitness industry had exaggerated the costs to "cause terror" about the proposed tariff.

The hearing, which is expected to last five weeks, is continuing.

I dont understand all thät "sets" business but Im not a habitual gym goer. lol i havnt been to a gym for months, and that particular one has closed

I dont understand all thät "sets" business but Im not a habitual gym goer. lol i havnt been to a gym for months, and that particular one has closed

sets means groups of repetitions of particular exercises. For example, how many times you bench press at one time. Then how many 'sets' of repetitions you do.

Different goals requires different number of sets. Usually, the more sets the more endurance and stamina the trainer requires.

had my first session back at the gym today after a 10day hiatus due to work and travelling..

man i felt weak, i did have a big weekend on the piss, but i really struggled today on my 5th and 6th reps.

As I'm getting a bit older most of you Gym guys would put me in the shade but as a few of you are mentioning squats.....Great for growth with heavy squats but a couple of tips....If you do as heavy you can with feet flat on the floor without any weight transfer so equal pressure is alway felt from toes to heal and if your mind is locked onto the soles of your feet your balance is perfect. The other thing about free weight it's using balance, the muscle group is used from infinite directions giving strength not just in one direction, so less likely to injure a joint when you do something in everyday life at an odd angle. One last thing....squats are great in many ways including cardio, gets the blood flowing etc...but try and think of every limb and joint being completely in harmony with it's opposing muscle groups. If your keen on a great physique, symmetry and posture get it all working togther. How often do you see guys that have great pecs but ape like rolled in shoulders because they don't do the corresponding back work. Or great Quads but weak hamstrings....many guys have good shoulders but remember chest work involves front deltoids so when you do shoulder work you may do more specific exercise for rear delts...yet at the gym you see many guys doing front d/bell raises etc ???? I don't pretend to know it all, but just put this here for your information to use ...or not! ......I am a qualified Cert 4 Personal Trainer.....and there are a thousand other things I could say...but wont OK! Have fun.......

sets means groups of repetitions of particular exercises. For example, how many times you bench press at one time. Then how many 'sets' of repetitions you do.

Different goals requires different number of sets. Usually, the more sets the more endurance and stamina the trainer requires.


thanks for that. I sometimes wonder wtf the magazines are going on about. it all seems like hard work to me. i refer to go running, do a few pushups, squats & crunches at home, so much easier & seems to be working.

^^
Good. As long as it works for you, then it is fine. Everyone is different and training regimes are just trial and error.

he he, actually I just do as many as I can till I face plant on the carpet & cant do any more

he he, actually I just do as many as I can till I face plant on the carpet & cant do any more

Have you tried doing chin-ups? It's a very good exercise to do. The more the better.

I miscalculated that i need rest after my back session. My grips were wreck my deadlifts and bent-over rows. I couldn't clamp anything to lift or bring the bars down! Next week i'll do my back session on Tuesday and give Wednesday a rest. Chest comes on Monday. Didn't think about that chest session needs shoulder.

Bought new amino acids today. 4800mg per capsule. 500 capsules for 50 bucks. Pretty cheap.

how does everyone go for chinups?
i went for max this morning and managed 15 in the first set, im 103kg these days(down from 110) so ive always struggled on the chinups, but ive definetly improved quite a lot in the last 12months.

I haven't done chin-ups for yonks. I'm keen to know how many i can do. I'm doing 90kg lats-pull down at the moment. It'll be interesting how many chin-ups or pull-ups that equates.

I'll do it this weekend and figure it out. Can't do it on back session because it'll clash with other workouts.

I'm gonna halt my designer Autumn collection clothes purchases until AFTER my cutting phase. That'll be about 4 weeks. I already hit 88kg again but still retained the 30" waist (touch wood). Went to G-Star store today to have a try at those jackets and coats. Because of the shoulder width i now have to buy XL? WTF?

I have already thrown jeans i bought last December because it was 4 inches too big. hmm...

yeah well i have a 32 inch waist and still have to get XL but dont worry, XL in one brand is a small in another. Just go by your waist size to tell if u r buff

yeah well i have a 32 inch waist and still have to get XL but dont worry, XL in one brand is a small in another. Just go by your waist size to tell if u r buff

I usually ask the staff to give me all 30 and 32 for all jeans and pants i'm thinking of purchasing. Then i have to take into account that after several washes jeans expand.

Shirts are tricky. It ranges from M to XL.

I'm gonna halt my designer Autumn collection clothes purchases until AFTER my cutting phase. That'll be about 4 weeks. I already hit 88kg again but still retained the 30" waist (touch wood). Went to G-Star store today to have a try at those jackets and coats. Because of the shoulder width i now have to buy XL? WTF?

I have already thrown jeans i bought last December because it was 4 inches too big. hmm...


I have that problem. Its really annoying because quite often to must buy XL to fit your shoulders in but then they become really baggy around the stomach area and make you look fat. Unless you get tapered or slim fit clothing.

how does everyone go for chinups?
i went for max this morning and managed 15 in the first set, im 103kg these days(down from 110) so ive always struggled on the chinups, but ive definetly improved quite a lot in the last 12months.

I'm useless at chinups...but force myself to do them.
I can only do 4 sets of around 8-10, with the last set being only about 6.

I'm useless at chinups...but force myself to do them.
I can only do 4 sets of around 8-10, with the last set being only about 6.

thats still pretty good, in the current day and age with obesity and the like, if you can lift you own body weight more then once you are doing well for yourself. Doing it 8-10times is pretty good, likewise if you are able to benchpress your own bodyweight, its a pretty rare occurence for people to be able to do that.

I used to bench more than I weighed once upon a time, by a considerable amount.

I bench about 120kg and i'm about 86kg. I'm still on my way to benching 150kg by 1st July. I won't take my eyes off the ball!

Surprised that my incline is very close to flat bench press. Incline bench pressing 100-105kg. Used to be a fair big difference.

I bench about 120kg and i'm about 86kg. I'm still on my way to benching 150kg by 1st July. I won't take my eyes off the ball!

Surprised that my incline is very close to flat bench press. Incline bench pressing 100-105kg. Used to be a fair big difference.

That was me. Mid to late 80s pushing 120 plus on the bench. Right before I got smacked the fuck down by Glandular fever.

had a good session tonight, smashed my legs,

squats pb, 3rd set 180kg

i did a few chinups on the way out of the gym, when i dropped to the ground i almost ate shit because my legs just crumbled

had a good session tonight, smashed my legs,

squats pb, 3rd set 180kg

i did a few chinups on the way out of the gym, when i dropped to the ground i almost ate shit because my legs just crumbled

Don't you love that feeling though.....:banana:

You can get the same feeling in youlegs by having sex doggie style or any position that involves bending them and resting your weight on them :)

youd be suprised what push ups, chin ups and sprints would do to you physique.
have you see olympic sprinters? they look like body builders.

its tightens you ab region., enlargens your things, gives great calve development., stregthens delts, biceps, triceps and neck. the ultimate actually

http://basiasports.com/cms/images/stories/personalities/friasafapowell_narrowweb__300x526,0.jpg

youd be suprised what push ups, chin ups and sprints would do to you physique.
have you see olympic sprinters? they look like body builders.

its tightens you ab region., enlargens your things, gives great calve development., stregthens delts, biceps, triceps and neck. the ultimate actually

http://basiasports.com/cms/images/stories/personalities/friasafapowell_narrowweb__300x526,0.jpg

yes, but those olympic sprinters would also be doing work in the gym

140kg deadlifts 5set
80kg bent-over rows 5set
90kg lats pull down 5set
30kg dumbbell raise 4set

My grips were so sore and fatigued after the bent-over rows. It just won't clamp onto the bars anymore. My thumbs were trying to hold my fingers together by pressing on the middle-finger's nail! Other fingers would not clamp!

Couldn't even attempt to do shrugs.

Such pity.

youd be suprised what push ups, chin ups and sprints would do to you physique.
have you see olympic sprinters? they look like body builders.

its tightens you ab region., enlargens your things, gives great calve development., stregthens delts, biceps, triceps and neck. the ultimate actually
They do extremely well from personal experience. I am very far from the bulkiest of people I see from the gyms, but doing pushups for the past 2 years has resulted in to quite a "toned" physique (more so abs, chest, shoulders), just not to such an extent as some of those runners.

Yeah push-ups are good.

I like doing dumbbell renegade rows which is like push-ups + rows together.

5T0fmNiizds

^^

As a warm up before lifting weights is it O.K. to just do what you are going to do in the work out but without weights or with just really light weights instead of doing a completely different set of stretches?

Also

When I first began working out what I did was add reps every week. So e.g. I'd do an exercise five times then 7 times then 8 times and so on. I didn't know about sets ( I'm an amateur) so I just kept on increasing that number until I got to like 50 chest flies. Then for some reason I got stuck for weeks. I couldn't add any more reps so I just quit for a while. Does anyone know the physiological reason why my body plateaued? I read somewhere that fewer reps with heavy weights are better for muscle size while what I was doing is good for endurance.

^arnie said for bulk no more then 6 reps of heavy weight.
deanh-yeah the old isometric-self resistance exercises are ggreat.
every tried to push a car? great workout.

I've been doing it wrong then by trying for 12 or 15 reps with a medium weight (although after 10 reps or so the weight feels a lot heavier). Probably too there should be more variety in my routine, not just shoulder press/lat pulldown/chest press and lat split pulldown mixed up with cardio exercise.

Tango

@MILIUX
Those look good. Might look into it and give it a trying later on tonight.

@CULWULLA
Never tried pushing a car, but i've tried against things for resistance, i.e walls (brick ones :P). Also tried using each arm against the other for training, e.g. left pushing or pulling the right, doing a few of those for a few seconds each. Something along the lines of isometric exercises as well I think.

I've been doing it wrong then by trying for 12 or 15 reps with a medium weight (although after 10 reps or so the weight feels a lot heavier). Probably too there should be more variety in my routine, not just shoulder press/lat pulldown/chest press and lat split pulldown mixed up with cardio exercise.

Tango
12-15reps is for cutting down/toning.

I tend to do 5 sets and between 5-8reps so i can progressively overload the weights i do. This tends to just add strength and progressively bulk. 5set is important because you ill fatigue your muscle instead of moving to another exercise pre-maturely. You only gain if you fatigue it and deprive your muscles with any capacity to do more.

Once you finished your exercise, you must eat within 1hr with high protein and carbs before the blood pumped muscle shrinks back again to normal state. A good analogy is that high weight/low rep training pumps the balloon with air. Afterwards the air gets sucked out until you plug that hole (which is food).

When you make major changes, you'll grow very quickly within the first few weeks of your bulking training. But then it gradually gets harder as you have to eat more to feed your growing body. It follows the law of diminishing returns.

Give yourself some time to get use to the new routine. Then i can recommend you supplements. If you want, i can help you with exercise routine while taking mind your goal and limitations such as other commitments.

For bulking and cutting eating is the most important. 70% is eating and 30% is gym. And it's not just the quantity, it's the time you eat and type.

@MILIUX
Those look good. Might look into it and give it a trying later on tonight.

@CULWULLA
Never tried pushing a car, but i've tried against things for resistance, i.e walls (brick ones :P). Also tried using each arm against the other for training, e.g. left pushing or pulling the right, doing a few of those for a few seconds each. Something along the lines of isometric exercises as well I think.
if its a slight incline, pushing the car gives a great pump.not only stimulates muscles but more importantly the heart.

Mickeebee, how long is Cert IV or equivalent to become fitness trainer? I have no interest in it but there has been a sudden influx of them. I trained in Parramatta Fitness First and met several students of Australian Institute of Fitness based in Parramatta. The course only runs for 4 weeks? I think that just inadequate.

Mickeebee, how long is Cert IV or equivalent to become fitness trainer? I have no interest in it but there has been a sudden influx of them. I trained in Parramatta Fitness First and met several students of Australian Institute of Fitness based in Parramatta. The course only runs for 4 weeks? I think that just inadequate.

Only 8 weeks mate...which is pretty scary.

ive been a bit slack lately, ive been training a lot for rugby so my gym sessions have been cut down a bit to only a couple of times a week.:(

Im about to get back into it, but im going to increase the reps for most exercises up to 10, going to start a mini cutting phase to try and get me ready for rugby season.

Speaking of rugby, i'll be helping out a rugby player tomorrow on back training. He does some compound exercises at his club in Central Coast but doesn't know how to train well especially in isolated exercises. He had injury for 4 weeks and lost 4kg and wants to go back again.

Tomorrow is back session. Should be interesting if i can beat my P.B on deadlifts and bent-over rows. I normally train pretty intensively (within 45min), so hopefully he can handle it.

Speaking of rugby, i'll be helping out a rugby player tomorrow on back training. He does some compound exercises at his club in Central Coast but doesn't know how to train well especially in isolated exercises. He had injury for 4 weeks and lost 4kg and wants to go back again.

Tomorrow is back session. Should be interesting if i can beat my P.B on deadlifts and bent-over rows. I normally train pretty intensively (within 45min), so hopefully he can handle it.

45 minutes is a long enough training session for anyone. If you are helping this rugby guy out soon after he has had an injury imagine you realise it's better to err on the side of caution than gung-ho you can do it...then he could be worse than before...and for longer. Sounds like you guys are pretty tough but if he feels he has to keep up or match you.....you know what I mean !

He dislocated his finger which meant he couldn't hold onto any bars until it's healed. He also had to take a time off from training as a result.

I couldn't train my back today because of sleep deprivation, so i did 35min HITT cardio instead. ...well i have to do something in gym! Will temporarily alter my schedule this week to make up for it.

He dislocated his finger which meant he couldn't hold onto any bars until it's healed. He also had to take a time off from training as a result.

I couldn't train my back today because of sleep deprivation, so i did 35min HITT cardio instead. ...well i have to do something in gym! Will temporarily alter my schedule this week to make up for it.


Why sleep deprivation?

Why sleep deprivation?

Friend was over at my place till late night. Had to wake up early (6am) for work. Just an irregular lack of sleep. Normally i wouldn't allow myself to do powertraining on tired days.

Next week will be even more difficult in trying to balance intensive study + work.

The rugby bloke and i had a great training today. Wasn't focused on giving 100% but just to train with him that you can have great workout in 35min.

Bench press 5 sets (7min)
Incline dumbbell press 5 sets (7min)
Cross cables 5 sets (7min)
Triceps pull down 5 sets (7min)
Skull Crush 5 sets (7min)

The only time we rested is when we spotted each other. For example, for the incline dumbbell press, when i finished with 32.5kgx2, he returns it and i bring the 35kgx2 so it's his go.

No rest. Either spot or train.

He has fast metabolism so obviously the short but high intensive workout suits him. We depleted like 70% of energy by the end of 2nd exercise.

I started cutting since Saturday morning. Last Friday i was about 88.7kg. Now i'm 85.4kg.

So difficult trying to meet my calorie intake requirement when most of my sources are vegetables and meat! I have medium carb intake in morning but phase out to low carbs throughout the day. On the other hand, medium protein in the morning but high protein at night!

My protein intake is even more than what i took when doing strength training! I pretty much halved my carb intake. My body is still ticking because of the vitamins and minerals from all those vegetable intake. Blender and food processing machine are my new friends. haha. :nuts:

12-15reps is for cutting down/toning.

I tend to do 5 sets and between 5-8reps so i can progressively overload the weights i do. This tends to just add strength and progressively bulk. 5set is important because you ill fatigue your muscle instead of moving to another exercise pre-maturely. You only gain if you fatigue it and deprive your muscles with any capacity to do more.

Once you finished your exercise, you must eat within 1hr with high protein and carbs before the blood pumped muscle shrinks back again to normal state. A good analogy is that high weight/low rep training pumps the balloon with air. Afterwards the air gets sucked out until you plug that hole (which is food).

When you make major changes, you'll grow very quickly within the first few weeks of your bulking training. But then it gradually gets harder as you have to eat more to feed your growing body. It follows the law of diminishing returns.

Give yourself some time to get use to the new routine. Then i can recommend you supplements. If you want, i can help you with exercise routine while taking mind your goal and limitations such as other commitments.

For bulking and cutting eating is the most important. 70% is eating and 30% is gym. And it's not just the quantity, it's the time you eat and type.


Thanks for the info, I'll bear that in mind for sure. Interesting to read that if you are aiming for muscle bulk, then it is important to eat high protein within one hour of the workout session- but for weight loss I've been advised to eat nothing for an hour after working out. I think that I'll stick with your advice and concentrate on weights and proteins, but doubt that I'll be starting with the weights you are pumping :eek2: . I'll let you know of progress.

Tango

I read about the logic of not eating in the morning when doing early morning workout but that's when you want to lose the gross weight (muscle + fat). It is meant to starve the body from carbohydrates so that the body burn other types of energy source and in this case it's fat and muscle which are far less efficient.

I now do early morning workout (7.30-8.30am) and eat moderate carbohydrate and moderate protein for breakfast. But i generally stay away from processed carb rich foods such as pastas and bread. Rice i only eat in very small quantity. Something that is medium glycemic index (GI) such as fruits and nuts. 20min before workout i take 2shots of espresso and off i go doing powerlifting or cardio.

You must clean your diet. It is critical to any physical development. The whole progress hinges on 70% nutrition whether it be bulking, strength training or cutting. Learn to be very selective of when and what you eat.

Oddly enough, every major public holiday seasons i usually am on cutting phase. I was dieting on Xmas day. haha. It's bloody hard but i made it out alive. Thank goodness i don't have chocolate cravings in Easter.

yeah im doing a short cutting phase at the moment and im fighting my choclate cravings..

its a losing battle :(

I don't know why but i hate the cheap chocolates because it gives me oily skin. So i prohibited the cheap stuff altogether and only eat the good ones. It's very uncommon for me to eat chocolate anyhow. Perhaps once every 3 months. I don't have the desire to spend the gold coin on mars bar or anything.

Should be interesting if my mates have lost the battle just like the last Christmas season.

Me: Seems like you lost the plot...
Friend: No i haven't! I swear!
Me: Nope, you are now back to square one.

Ffor me i just do squads to make my butt look better and little bigget and perfect:0

actually squats is one of the best workout to do. squats and deadlifts. ;)

actually squats is one of the best workout to do. squats and deadlifts. ;)

Yep.

im trying to bulk up 5-10kgs for rugby by the end of the year so does anyone have any suggestions what i should be eating and how often i should work out etc. would be very appreciated

I went to the park to do chin ups tonight after work. so much more taxing on the arms than the old pushups & quicker too

84.3kg now. Lost 4.4kg since 4th April. Me thinks i'm losing too much too fast? Give it another 10 days and i may hit my goal of 82kg.

^^
whats your secret? tell me now

eat properly
exercise regularly
avoid temptations (including chocolates)

I reduced my carb intake by 50% and train about 7am (before work or seminar). Only taking carbs when it's necessary (i.e. breakfast, post-workout and small proportion at night). Ironically, i increased my protein intake to maintain muscle mass/strength and take more protein when bulking!

there is no silver bullet. just have to be consistant and the body fat melts away.

Roughly this is my agenda...

http://img10.imageshack.us/img10/1512/cuttingphase1.jpg

Numbers on Y-axis represents the amount in consumption. No scale.

eat properly
exercise regularly
avoid temptations (including chocolates)

I reduced my carb intake by 50% and train about 7am (before work or seminar). Only taking carbs when it's necessary (i.e. breakfast, post-workout and small proportion at night). Ironically, i increased my protein intake to maintain muscle mass/strength and take more protein when bulking!

there is no silver bullet. just have to be consistant and the body fat melts away.

You're exactly right mate.....
It really doesn't have to be complicated......like your graph, start out heavy if you like (so long as your gonna do enough in the gym to counteract it) and get lighter as the day goes on.
For breakfast i will normally eat greek yoghurt with berry's and honey, toast and eggs and a strong coffee, lunch I normally eat rye bread or wholemeal sandwiches, or even just some crackers with cottage cheese and tomatoes...I also snack throughout the day on nuts and fruit...most nights for dinner I eat a lot of cold meats with salad....
I work out normally around 10am...between my two breakfasts.
Personally I have never taken supplements of any kind...but a lot (most) of people swear by them.

damn. well this week, after the easter pig out, I have been avoiding junk food. I try to eat healthier, but I get looked at weird by everybody & they think i should be on anorexia watch or something.

I eat 1kg of steak every 2nd day and i still lose weight. :D Just finished a kilo of kangaroo steak with no side carbs.

1 kilo steak = diet.
1 kilo steak = approx 250g protein

P.S: Your results may vary.

I think my resting-metabolic rate (RMR) has improved big time. Cardio + powerlifting improves RMR.

I still retained almost all my strength capacity while cutting. Have to be fierce in powerlifting even with lacking carbs or else your muscles will just deplete.

In a week i'll be reaching my goal of 82kg then i'll be on quarantine. Go back to creatine but still retain restrictive carbs for at least a fortnight so i won't gain back the weights.

Just in case some of you fitness fanatics were not aware, the Australian Fitness Expo and FILEX Convention is on this weekend (17-19 April) at the Sydney Exhibition & Convention Centre. If you want more info, go to www.fitnessexpo.com.au.

Just in case some of you fitness fanatics were not aware, the Australian Fitness Expo and FILEX Convention is on this weekend (17-19 April) at the Sydney Exhibition & Convention Centre. If you want more info, go to www.fitnessexpo.com.au.

I know... and my boss wouldn't pay for all of us to go...only our head of PT and the sales manager....

I know... and my boss wouldn't pay for all of us to go...only our head of PT and the sales manager....

That's gotta suck... that probably would've only been for the convention component though. The Expo itself is relatively cheap at $20, but you can get in for free if you are part of the fitness industry. I went today (industry-only day), it was absolutely buzzing! It runs until Sunday.

Can someone onfirm, whats better heavier or lighter weights or doesnt it matter? presuming u use both till u cant do any more

Assuming you want to bulk-up?

The biggest mistake most trainers do is that you should not continuously do the same exercise for an extended period of time. This is when you will 'plateau' because your muscles are use the the same routine. Muscle only grows if you 'confuse' it and try to adapt to the new routine.

In general, fewer reps helps you bulk up. Between 5-8reps. BUT, you must lax th heavier weight/fewer weights after 6-8 weeks and do longer reps to 'confuse' your muscles.

Week 1 to 6-8: Heavy weights/5-8reps
Week 6-8 (2 week period): Lighter weights/12-15reps
Then repeat.

If you flick through this thread, you'll realise i constantly change my routine every 6 weeks. It forces my muscles to adapt to new routines.

Also, you must give 100% in 45min session. Give 100% or just go home. 30sec rest between sets and not a 'holiday'. You should be sweating if you do your best because you'll raise your heart rate above 175+ bpm.

just abs which I got I just need to loose a few kilo to show them and just a bit of bulk, otherwise the ol love interest will take one look at me and run a mile (hates muscular dudes)

Then do powertraining + cardio like i do.

Per week:
4x powertraining
2x cardio or spin class

first I need to get my sugar cravings under control & curb my appetite. Im a manual labourer & I eat more now than when I was 18

Replace the sugar as i recommended. Then drink heaps throughout the day! I drink between 5-6L a day. In most cases people eat more when they're dehydrated rather than replenishing with liquid. If you drink water, then you'll go less hungry.

cheers mate. this week has been alright for the no sugar bizz, and its not too bad. dont know how much i need to loose though to check out the abs underneath :nuts:
could go nuts trying to look good

The good thing about powertraining is that it burns fat while improving strength. Fat is a source of energy and it is utilised when doing heavy compound exercises such as squats, deadlifts, benchpress and bent-over rows.

Generally, the core are more defined when the trainer has less than 10% body fat. Pinch your skin just 10cm left or right of your belly button and if your skin-fold is thicker than 1cm, then you got way too much fat around your core. Usually, it's meant to be just skin on top of muscle without the surface fat in between.

My body-fat was going down even when doing powertraining because of cleaner food and type of training i do. It isn't rocket science. If you have higher muscle density, then you'll improve resting-metabolic rate and the amount of calories burnt during training, eating or resting.

too scared to look now

im hurting at the moment, ive run 15km(3x5km runs) this week, and i decided to do some squats last night

Back from 50min of peddling. It's just amazing how losing 4kg can significantly improve your cardio exercises. I only have to peddle slower for 20sec then pounce again for further 5min.

I could peddle for at least further 20min but i never do cardio over 45-50min.

just abs which I got I just need to loose a few kilo to show them and just a bit of bulk, otherwise the ol love interest will take one look at me and run a mile (hates muscular dudes)

Hates, muscular dudes? Is he retarded?:)

P.S. I just did my new leg workout yesterday for the first time and I can barely walk today....such a satisfying feeling.

^^
Need a wheelchair?

^^
Need a wheelchair?

Damn right.....walking upstairs is almost unbearable.

^^

This is for you, Mickeebee

http://crossfit-fortbragg.com/crossfit/images/stories/escalator.jpg

/\/\ fuck, that is too funny.

There are so many gyms which are placed in inappropriate locations.

Auburn Fitness First: Near Drive-through Krispy Kreme and McDonalds
Gym in Westfield Parramatta: The main entrance is through the main food court near KFC outlet
Carlingford Fitness First: Must take lift to the top level. Main entrance is through the food court.
North Strathfield Fitness First: Inside an office building opposite of charcoal BBQ restaurant.
Randwick Junction Fitness First: Escalator from the food court.
Amsterdam Fitness First: Next to a coffeeshop.

For those who cannot hold their temptations and block their sensitive noses, they have already failed before they arrived the gym!

Hates, muscular dudes? Is he retarded?:)


^^
well, he must be, he likes me, lol

normally milux, i would be the first in the door at maccas if it where next to the gym, lol
has now been a week since any milkshakes, chocolate, donuts (of which I normally gorge) aside froma slight indiscretion with a choc chip hot cross bun, however my weight has actually gone up this week to 83, not happy jan!

^^
well, he must be, he likes me, lol

normally milux, i would be the first in the door at maccas if it where next to the gym, lol
has now been a week since any milkshakes, chocolate, donuts (of which I normally gorge) aside froma slight indiscretion with a choc chip hot cross bun, however my weight has actually gone up this week to 83, not happy jan!

83 is not a bad weight for your height.

Ive been working reasonably hard on my abs over the past few months, and theve improved quite a lot, ive noticed that my upper abs/lower chest area have bulked up massively and it almost looks like a big gut. Im thinking i might have to lay off the obliques and anterior's, even though im not exactly sure how i have been working them so hard..


^^
well, he must be, he likes me, lol

normally milux, i would be the first in the door at maccas if it where next to the gym, lol
has now been a week since any milkshakes, chocolate, donuts (of which I normally gorge) aside froma slight indiscretion with a choc chip hot cross bun, however my weight has actually gone up this week to 83, not happy jan!

you shouldnt weigh yourself weekly, its gives incorrect feedback, i go with weighing myself once per month at most.

Ive been working reasonably hard on my abs over the past few months, and theve improved quite a lot, ive noticed that my upper abs/lower chest area have bulked up massively and it almost looks like a big gut. Im thinking i might have to lay off the obliques and anterior's, even though im not exactly sure how i have been working them so hard..




you shouldnt weigh yourself weekly, its gives incorrect feedback, i go with weighing myself once per month at most.

Have you been doing squats of any kind?
If your technique isn't right you could develop what we call 'squaters belly'...not very nice.

There is a personal trainer in my gym asking me if i can personal train him. hmm... He needs someone to yell at him and do what to do? He's not a morning person but he trains the same time as me (about 7.30am).

Perhaps just a training mate. He sure does take his time doing his workout...

There is a personal trainer in my gym asking me if i can personal train him. hmm... He needs someone to yell at him and do what to do? He's not a morning person but he trains the same time as me (about 7.30am).

Perhaps just a training mate. He sure does take his time doing his workout...

Even being a PT myself I'm always getting ideas off other guys in the gym ....and I do tend to go a bit harder with someone keeping an eye on me.
Always nice (and beneficial) to try something new.

That PT is just lazy. He's big but whinge in the morning like Desperate Housewives. He's at a cracking pace when he benched 160kg though. Not that he wanted to, but gave me a nodge to do it.

"Shut up and squat!"

?????? If you guys are pretty muscular and pushing good weights don't get dejected if you don't lose weight...if anything added muscle will add weight, heavier than fat ! Often wondered when watching 'biggest loser' ( Which I don't as a rule ) why the whole deal is about how much weight is lost when some of them may be adding muscle........

fitness and good health isnt about been skinny or weighing a 70kg, any anorexic unhealthy piece of crap can do that. Lifting weights is a balancing act, it takes years to to really know what you are doing, to know how your body reacts, how hard you can push yourself, etc.

Once you start to notice gains and improvements though, you get hooked, you are always chasing that next benchmarks, aiming to lift a little bit more then the previous session, and when you do you feel fantastic, you feel the endorphins in your system, you develop a greater sense of self-confidence and respect for your body.

In the greater scheme of things im still a rookie, theres so much i still need to learn about my body and how hard i need to push it to get gains, but i do know the fundamental basics which is more then most of those posers at your local gym.

Have you been doing squats of any kind?
If your technique isn't right you could develop what we call 'squaters belly'...not very nice.

nah i dont think thats it, its similar to Gold Coast Titans player Mat Rogers

?????? If you guys are pretty muscular and pushing good weights don't get dejected if you don't lose weight...if anything added muscle will add weight, heavier than fat ! Often wondered when watching 'biggest loser' ( Which I don't as a rule ) why the whole deal is about how much weight is lost when some of them may be adding muscle........

If you have denser muscle, then it improves your metabolism which contributes to your body fat reduction.

I'm more into looking pretty average but (powerlift) strong. There is no motivation in me to go above 90kg while compromising my cardio. It just isn't functional or serves my purpose for my daily lifestyle. I definitely don't want to be a bodybuilder because of the disadvantages.

I learnt how to do diet and lifting manipulation based mostly on trial and error and personal research. My type of exercise may not suit your because your lifestyle is different. But that's the aim of the game. Knowing how to manipulate to suit my purpose.

I'm cutting at the moment and i'm guessing that my weight loss are 60% body fat and 40% muscle. But i'm not worried because i know how to recover my muscle losses pretty quickly.

?????? If you guys are pretty muscular and pushing good weights don't get dejected if you don't lose weight...if anything added muscle will add weight, heavier than fat ! Often wondered when watching 'biggest loser' ( Which I don't as a rule ) why the whole deal is about how much weight is lost when some of them may be adding muscle........

That's right....while I'm eating really well at the moment I do expect my weight to rise next by next month as I've started my new bulking program.

83 is not a bad weight for your height.



yeah, but my abs dont show through as well as they could. lol, everyone thinks I should be on anorexia watch now :lol:

you shouldnt weigh yourself weekly, its gives incorrect feedback, i go with weighing myself once per month at most.



what if you do that and find you have gained weight, dont u get dissapointed? or is that hard to judge since you r into muscle building?

?????? If you guys are pretty muscular and pushing good weights don't get dejected if you don't lose weight...if anything added muscle will add weight, heavier than fat ! Often wondered when watching 'biggest loser' ( Which I don't as a rule ) why the whole deal is about how much weight is lost when some of them may be adding muscle........

What you say is right in general however when your that fat your weight should be decreasing as you have that much fat theres no way you could develop enough muscle to outweigh the fat.

But getting towards people who are little chubby then the rule applies. Muscle weighs more than fat so if you don't have much fat to lose in the first place but have a lot of muscle to gain you will see your weight increase.

Ive been working reasonably hard on my abs over the past few months, and theve improved quite a lot, ive noticed that my upper abs/lower chest area have bulked up massively and it almost looks like a big gut. Im thinking i might have to lay off the obliques and anterior's, even though im not exactly sure how i have been working them so hard..


I have the exact same problem. I'm under no delusion, I have fat on my chest and stomach but without putting fat on, or even losing some, my stomach is actually bigger/bulkier. I hit some hard abs work outs a while ago and I noticed this. I have stopped ab work outs completely and its gone down a bit but still makes me look fatter than I really am.

I have the exact same problem. I'm under no delusion, I have fat on my chest and stomach but without putting fat on, or even losing some, my stomach is actually bigger/bulkier. I hit some hard abs work outs a while ago and I noticed this. I have stopped ab work outs completely and its gone down a bit but still makes me look fatter than I really am.
I know late night TV ads show six pack abs and everyone doing situp or crunch type exercises but your abs only strech from your front ribs to the pubic bone....to get a good waist...and abs etc you neeed to exercise your whole core.....from your Quadratus Lumborum, external obliques, erector spinae as well as Rectus abdominus....in fact many more muscles but if you get the idea your core strength and muscular girdle has major asthetic, strength and health benefits to your whole body.

what if you do that and find you have gained weight, dont u get dissapointed? or is that hard to judge since you r into muscle building?

well no not really, because you can still lose fat whilst putting on muscle, and whilst you may weigh a little bit more you get satisfaction out of differnt things like your shirts getting to tight around the biceps and shoulders.

Before even considering to think about losing weight or gaining muscle mass or improving strength, you must be disciplined in your nutrition or else you're waiting your time. Nutrition is 70% and exercise is 30%.

You'll be surprised how responsive your body is to changes in nutrition! Clean up your discipline and manage what and when you eat. Then think about exercising. Then the supplements.

Its a lot of work, damn being vain! Paying attention to my work in the mornings, I get a good cardio workout plodding around, plus lunges whenever I pick something up. My legs are responding really well, now I just need my upper half to do the same, lol. Abs are starting to come through too, yay

As long as you don't do it excessively, it's not 'in vain'. Workout out and eating properly makes you feel more productive for rest of day.

Effective 27th April

Monday: Back
- (5) Deadlifts
- (5) Bent-over Rows
- (5) Lats Pull Down
- (4) Dumbbell Rows
- (2) HR Deadlifts

Tuesday: Chest + Triceps
- (5) Bench Press/DB Bench Press
- (5) Incline/DB Incline
- (4) Cross cable
- (4) Triceps Pull-Down
- (2) HR Close Grip Bench

Wednesdays: Rest or 'Catch-Up' Monday or Tuesday sessions

Thursday: Legs
- (5) Squats
- (5) Leg Press
- (4) Leg Extensions
- (4) Legs Curls
- (2) HR Squats

Friday: Biceps + Shoulders
- (4) Shoulders Dumbbell Raise
- [SuperSet](4) Biceps Curl
- [SuperSet](4) Hammer Curl
- (5) Shoulder Lateral Raise
- (5) Cable Biceps Preacher
- (2) HR Biceps Curl

Saturday: Cardio or 'Catch-Up' Thursday or Friday sessions

Sunday: Rest

-----

Reforms:
Added High Repetitions (HR) exercises at the end of each resistance training sessions.

You know leg extentions grind your Femur into the back of the Patela....OK..most guys doing weights do leg extentions but other exercises are better ( in the long run ) for heavy weights.

I read about that but i stretch often and do cycling. My joints are fine.

There are so many trainers who just don't stretch it's not funny anymore.

Does cycling build your calves up or slim them down?

Does cycling build your calves up or slim them down?

Build them up.
It would be very hard to downsize the calf area......

But helps to burn the fat in the legs area. My skin-fold on legs are thinning very fast. Feels like pulling an elastic.

I did 1hr of spinning last night so i couldn't do the legs workout today. Did the Tuesday (chest+triceps) session today to trial the upcoming new regime. HighReps bench press is interesting...

Cycling either uphill or on an exercise bike with high intensity tones your calves and quads tremendously. I've got seriously massive legs just from running and cycling uphill all the time, but my upper body is pretty poor to be honest.

I started the 100 pushups training today to remedy that :)
http://hundredpushups.com/index.html

Hopefully some noticeable changes in my upper arms and chest within 7 weeks.

What do you think about the music played in the gym? I just f*cking hate it. It's repetitive, very cheesy and dull. I mostly listen to my mp3 player with noise isolation earphones.

I like to listen to the whole 1hr DJ set while doing cardio. Time flies.

What do you think about the music played in the gym? I just f*cking hate it. It's repetitive, very cheesy and dull. I mostly listen to my mp3 player with noise isolation earphones.

I like to listen to the whole 1hr DJ set while doing cardio. Time flies.

I've only ever enjoyed the music at one gym...The Third Space in Soho, London.....they would have live dj's playing on a glass floor suspended above the pool.
Fucking amazing.

I've only ever enjoyed the music at one gym...The Third Space in Soho, London.....they would have live dj's playing on a glass floor suspended above the pool.
Fucking amazing.

Are you fucking serious?!?

How cool is that.

Whats membership to a place like that worth?

yeah i take my own music, but ive fucked 4 sets of headphones this year already from sweat getting into them..

i finally took the sensible option and bought a pair of seinheiser earphones which are designed for sweaty heads

Cycling either uphill or on an exercise bike with high intensity tones your calves and quads tremendously. I've got seriously massive legs just from running and cycling uphill all the time, but my upper body is pretty poor to be honest.

I started the 100 pushups training today to remedy that :)
http://hundredpushups.com/index.html

Hopefully some noticeable changes in my upper arms and chest within 7 weeks.
Mate, a hundred pushups wont build a big chest. You are better to do bench presses with dumbells, working up from a weight that is controllable and using precise movement. After the muscles are warmed up go heavier while you can still maintain complete strict exercise range of movement. No jerks and locking out elbows or rebounding lifting your backside off the bench....Also lighter flys. Using Dumbells require more muscle fibre acting to balance the independant weight and if you follow with good nutrition and rest these muscle groups for a few days your results will be faster than 100 pushups every day. PS....don't forget to do equal back exercises in between to balance posture and overall development.......too keep up with those great legs : )

you guys never mention measurements. when i was bodybuilding 6 days aweek thats all i did. to see if things were working. i was lucky to have a barrel chest and good calves.
at 21 i had about 18' arms, 52' chest, 27' thighs,17'calves and my waist was 32'.with wieght of 100kgs.
i loved comparing to other greats of yesteryear like arnie and others.
checkout arnie at 20 years old>
his arms look huge at 49sec.>

http://video.google.com/videoplay?docid=9208952549134684787

heres some fab old pix of arnie.most perfect developed man ever.

http://farm2.static.flickr.com/1148/540735755_620db85ae7_o.jpg

http://farm2.static.flickr.com/1320/530621446_a97e817997.jpg?v=0

http://farm1.static.flickr.com/244/522151123_7e4574ed15_b.jpg

http://farm1.static.flickr.com/185/450914817_8ebf2b730c.jpg?v=0

http://farm1.static.flickr.com/226/510014387_0419dc2c26.jpg?v=0

http://farm1.static.flickr.com/254/450912777_053ab8481f.jpg?v=0

http://farm1.static.flickr.com/177/450893242_98155d88a2.jpg?v=0

I don't see how i can be that functional if i'm that big. My aim is to be small but strong. Not huge and cumbersome.

ewww big muscles are gross. plastic is not a good look, besides how do they manage to move themselves? I had one of those body building females try to pick me up. I was afriad she would put me over her shoulder & carry me off to her cave, help!

Are you fucking serious?!?

How cool is that.

Whats membership to a place like that worth?

Joining fee of 250 pounds
And then monthly direct debit of 111 pounds

Joining fee of 250 pounds
And then monthly direct debit of 111 pounds

Ouch. Hope the equipment is good then.

Ouch. Hope the equipment is good then.

yeah....it's all quality.
the last little health club I worked at in Chelsea, London was even more ridiculous.....275 pound joining fee and then 4500 pounds for the year.....

Fuck that, i'll keep my 25/fortnight for FF Gold membership, thanks.

Expensive gym equipments won't burn that lard or grow more muscle. All you need are:
- squat racks
- dumbbells
- bench
- cross cable

Only soccer mums want LifeFitness equipments with USB-stick features.

Fuck that, i'll keep my 25/fortnight for FF Gold membership, thanks.

Expensive gym equipments won't burn that lard or grow more muscle. All you need are:
- squat racks
- dumbbells
- bench
- cross cable

Only soccer mums want LifeFitness equipments with USB-stick features.

It wasn't so much the equipment......the health club industry is a little different in Europe.....there are chain gyms but also a lot of one-off boutique style gyms where the emphasis is on really being part of a 'members only' club and having the best personal trainers at hand.
Sometimes you have to pay more to make sure your club doesn't get oversubscribed or that you don't have to workout next to some annoying 16 year old school children or bogan muscle heads....having high prices eliminates all of these problems.

Can someone recommend...

I haven't been to the gym, in many many years now for different reasons, and feel very out of the loop. I'd like to start again but don't know where to start in both diet and regime. I was considering getting a personal trainer, but the cost is just so high, and have heard a lot of stories about trainers who really aren't qualified and the need to be with them at least 3 times a week..

Is there any other resources anyone can recommend to get back into working out/getting fit/diet? Or should I just bite the bullet pay for assistance from someone else.. Cheers.

Has anyone used Virgin Active, the first one in Frenchs Forest looks really good. I have driven past it a few times, i'd like to see a few more of them over the two we currently have in Australia ... provides some options over FF anyway.

http://www.virginactive.com.au/

http://www.virginactive.com.au/images/banner_lets_get_wrinkly_together.jpg
http://www.virginactive.com.au/images/banner_liquid_therapy.jpg

On another note is anyone here taking weight gain products or using creatin?

Can someone recommend...

I haven't been to the gym, in many many years now for different reasons, and feel very out of the loop. I'd like to start again but don't know where to start in both diet and regime. I was considering getting a personal trainer, but the cost is just so high, and have heard a lot of stories about trainers who really aren't qualified and the need to be with them at least 3 times a week..

Is there any other resources anyone can recommend to get back into working out/getting fit/diet? Or should I just bite the bullet pay for assistance from someone else.. Cheers.

I'm sure you still have some idea about what you will need to actually do on the gym floor.
I'm also sure you don't need me to tell you that your diet should be low in saturated fats and sugars.....
Most gyms will offer an induction and program to get you started.
Why don't you just start with that and once you get 'back in the habit' you can start making some serious goals.

On another note is anyone here taking weight gain products or using creatin?


shit no, even the poster for max's muscle powder makes me shudder

On another note is anyone here taking weight gain products or using creatin?

weight gain protein is a 'whey concentrate' which blends protein with carbs. Usually it's between 60-80g protein per 100g. I don't take whey concentrate when when bulking, but just isolate (>90g protein/100g). If you have fast metabolism, you should be taking isolate so that the protein goes straight to your blood stream.

I take creatine only when not cutting. So either doing strength or 'bulking'.

It wasn't so much the equipment......the health club industry is a little different in Europe.....there are chain gyms but also a lot of one-off boutique style gyms where the emphasis is on really being part of a 'members only' club and having the best personal trainers at hand.
Sometimes you have to pay more to make sure your club doesn't get oversubscribed or that you don't have to workout next to some annoying 16 year old school children or bogan muscle heads....having high prices eliminates all of these problems.

The same thing happened to Space Gym in Chatswood which was bought by Fitness First. When i was a Space gym member, we were told that FF would buy the branch but the membership would remain the same. New members would have to pay the premium for 'Fitness First Platinum' access. I don't see the benefits of Space Gym anyway, except for allowing soccer mums to drop their kids to childcare centre and indoor swimming pool. Equipments were top-notch.

I missed the Space Gym. We had free training assessments by personal trainers instead of tied ass half-baked FF personal trainers.

The same thing happened to Space Gym in Chatswood which was bought by Fitness First. When i was a Space gym member, we were told that FF would buy the branch but the membership would remain the same. New members would have to pay the premium for 'Fitness First Platinum' access. I don't see the benefits of Space Gym anyway, except for allowing soccer mums to drop their kids to childcare centre and indoor swimming pool. Equipments were top-notch.

I missed the Space Gym. We had free training assessments by personal trainers instead of tied ass half-baked FF personal trainers.

The current gym I work at we (PT) do all the inductions and programs...the support is ongoing to, so every 6 weeks we book in the member and update, review, revise etc etc.....that's all part of the membership.

Can someone recommend...

I haven't been to the gym, in many many years now for different reasons, and feel very out of the loop. I'd like to start again but don't know where to start in both diet and regime. I was considering getting a personal trainer, but the cost is just so high, and have heard a lot of stories about trainers who really aren't qualified and the need to be with them at least 3 times a week..

Is there any other resources anyone can recommend to get back into working out/getting fit/diet? Or should I just bite the bullet pay for assistance from someone else.. Cheers.

Why not start off out of the gym and see how that goes? I have been a member of various gyms in the past, with good results depending of course what I put into it. For the past year or so have simply walked/jogged/swam and used freeweights and a fitness ball and am probably in the best shape I have ever been - the reason I suggest trying this is I believe it is more a mental state that will help you get fit rather than simply joining a gym, people do that all the time and never use them - start to eat better, take walks, do some free weights, swim, jog - and eat a sensible diet rather than a "bodybuilder" diet that you can stick to for life (I know some people here can commit and be happy on an intense eating plan but most I believe can't). Just my thoughts hope it helps, I acknowledge though that others here are professionals so might take a different view - Cheers!

The best advice i can give to blokes who are starting gym is to be responsible for your own actions, especially eating. Everytime you stuff your mouth with big-mac, then you've just wasted 2 days of gym sessions.

You'll be amazed how quickly you'll improve if you eat and train properly.

Two basic (carbohydrates) rules:
When cutting: Only consume carbohydrates when you NEED it
When bulking: Consume carbohydrates throughout the day

Two basic (protein) rules:
When cutting: Consume protein throughout day, & accelerate consumption post-workout & before sleep. Manipulate with carb (Glycemic Index) for desired effect.
When bulking: Maintain consistent protein consumption throughout day, but pike it for post-workout.

*both requires avoiding artificial preservatives, highly processed foods and modified corn-syrup.

I personally think if someone has been away from the gym/healthy lifestyle for a long time - or it is not "in their nature" to be fit/healthy a "cutting/bulking" type lifestyle is not for them, and if tried would likely last a short time, like a fad diet.


The best advice i can give to blokes who are starting gym is to be responsible for your own actions, especially eating. Everytime you stuff your mouth with big-mac, then you've just wasted 2 days of gym sessions.

You'll be amazed how quickly you'll improve if you eat and train properly.

Two basic (carbohydrates) rules:
When cutting: Only consume carbohydrates when you NEED it
When bulking: Consume carbohydrates throughout the day

Two basic (protein) rules:
When cutting: Consume protein throughout day, & accelerate consumption post-workout & before sleep. Manipulate with carb (Glycemic Index) for desired effect.
When bulking: Maintain consistent protein consumption throughout day, but pike it for post-workout.

*both requires avoiding artificial preservatives, highly processed foods and modified corn-syrup.