the Gym thread

[TOCC]

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.

[Burden]

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

[Mickeebee]

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....

[MILIUX]

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.

[Mickeebee]

/\/\ 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.

[MILIUX]

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?

[Mickeebee]

Originally Posted by MILIUX

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.

[MILIUX]

Originally Posted by Mickeebee

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?

[JayT]

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

[MILIUX]

Originally Posted by JayT

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?

[Malt]

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

[aussiescraperman]

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

[Mickeebee]

Originally Posted by JayT

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.

[MILIUX]

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

[Danubis]

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.

[Mickeebee]

Originally Posted by Danubis

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.

[TOCC]

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.

[TOCC]

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

[Mickeebee]

Originally Posted by TOCC

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.

[MILIUX]

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!