Gym/Working out

Discussion in 'Off Topic Discussion' started by GnarBear, Jun 11, 2016.

  1. Shades

    Shades VIP

    My workout plan looks a little like this:
    Warmup:
    Stretches - High legs, High leg March, Butterflys, (Backstretch, don't know the name of it)
    2 mile run

    Workout
    *VARIATIONS IN REPS/SETS weekly*
    Monday: Arms
    -Bench Press (3 sets) (10, 8, 6)
    -Military Press
    -Triceps
    -Throw in Supersets of Pushups

    Tuesday: Legs
    Squats(Obvs)
    Leg press, 4 sets of some ridiculously high weight to impress the old people around
    Shoulders: Partner workout, Partner puts arms on yours, and he pushes down while you resist ( 2 sets ) ( 15 reps )
    *Seriously, work out your shoulders*
    Bar-Lunges (3 sets) (12 reps each) (135lbs) - this sounds easier than it is
    1 mile run after

    Wednesday: Core
    Situps (85-100)
    Close-grip bench (2 sets) (12 reps each)
    planking (3 min)
    Triangle pushups/Any other pushup, 90 degree, clap, (you get the clap too, don't worry)

    Basically:
    3 days of workouts,
    1 day off
    3 days of workouts,
    1 day off,
    etc.

    These aren't too consistent, I do change it up for a better build.
    Always start your workouts with a minimum of a mile run though,
     
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  2. Robust

    Robust Active Member

    Do you not get lots of spots doing that and have to go to the toilet *a ton*? I tried GOMAD ages ago, wasn't a big fan.
     
  3. hello my friend

    hello my friend ciao amico mio Banned Elite

    Don't seem to yet, though to be fair im not getting as much protein as I should be tbh.
     
  4. Robust

    Robust Active Member

  5. hello my friend

    hello my friend ciao amico mio Banned Elite

    Nah, I don't recommend massive deficits like that. Especially not if you do ANY cardio, there were times where I would feel faint and sick and it was due to not eating enough/properly.

    My new diet is much more flexible as I don't need to track nearly as much.
     
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  6. GnarBear

    GnarBear Professional Dingus VIP

    Are you just pure muscle or what? xD
     
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  7. Robust

    Robust Active Member

    Yeah, I missed the part where you said it was intentionally a huge deficit as a test. I was a bit amazed you were going on ~1400 cals at a deficit o_O

    I don't track my foods, never really have. I just have a general idea of what I eat. Something around ~3500 calories, ~200g protein on a bulk, spread throughout 5 meals a day. Well, that's the aim anyway, it's been a bit of a hit and miss over the past few weeks but I'll fix it back up. I did realise diet is more important than I thought, though. Definitely saw a loss in strength with a poor diet where I was getting a par ~2500 cals.
     
  8. Robust

    Robust Active Member

    Nice stats for 58kg bw man. height?
     
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  9. Doctor Smurfenstein

    Doctor Smurfenstein Active member Banned VIP

    I'm a short dude. 1.65m.

    The first few years I was always worried about how other guys in my gym were lifting more than I was, but after some time, you start counting relative to bodyweight. Then again, the gym I worked out in was super old school, no machines, only weights and bars, which meant everyone who went there was also super jacked, so I still didn't really stand out :p.

    Which makes me think, related to this topic, what's your view on supplements? Besides protein shakes.
     
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  10. Robust

    Robust Active Member

    Relative to height they're definitely some great stats.

    What kinds of supplements are you indicating towards? Supplements are very effective. I said earlier on how diet is very important, I learnt that first hand when mine screwed up. It's hard to cover everything in your diet alone. Supplements are not a replacement for your diet, they should supplement your diet. Other than protein shakes, I tend to take creatine monohydrate, beta-alanine (noticed no effect with this one, take it regardless because it's backed by actual research + cheap) and fish oil tablets, in addition to carb dense protein powder of course. I used to take a pre-workout (which is effective, actually) but the current ones on the market are kinda a waste of money imo., so I don't take one now.

    Supplements are a good idea, not everyone needs them but they do help.
     
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  11. Doctor Smurfenstein

    Doctor Smurfenstein Active member Banned VIP

    I'm glad to see we share views on supplements, in the sense that you stick with those that have research backing them up. There's too much crap on the market which supposedly has magical powers. I didn't get any more into that stuff besides what you mention. I had to switch out my pre-workout once though, because it was messing with my head.
     
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  12. Robust

    Robust Active Member

    Yeah, some people have a crap diet and just use supplements and think it's working - like hell it is lol. I don't try all that crap on the market. The biggest scam which I think is also highly endorsed and advertised are BCAAs tbh. More than that, there's stuff companies market the hell out of with 0 research behind it. I take stuff with research behind it, I'm not gonna waste my money on crap. I'd rather make sure my diet is solid. PWOs have less of an effect on me now. idk if you remember Jack3d...http://www.dailymail.co.uk/health/a...ment-banned-Britain-fears-lethal-effects.html - that was meant to be pretty damn good but it got banned because, yeah, a few people died from it. General PWOs have limited effect on me and are too expensive. I stopped using them, but everything else I mentioned I still take. Most recently started taking omega 3 fish oils for joints and it's probably one of the most underrated supplements. It supported stronger yet looser joints removing discomfort in certain workouts, but additionally it's good for health in general. It's also quite cheap.

    PWOs contain lots of chemicals and other stuff to try and give you energy and a pump feeling, they can often mess with your head ;p
     
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  13. Zye

    Zye VIP

    Yes finally a gym thread!

    I'm on the see food diet! I see food and I eat it
    [​IMG]
    This is my life goal. To be as fit as him!
     
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  14. project

    project VIP

    BCAA is fine but often too expensive. There are quite a few cheap brands with little to no difference in terms of quality and effect compared to more expensive brands. The last one I tried was Xtend from Scivation which had a great taste but was a little too expensive.
     
  15. Ragman

    Ragman hool-moh-goh-bow-bigga-bogga-walnum-bodgish-misjoo Banned VIP+

    Hit some new goals recently:

    Bench:
    Working up to 5x5 of 80KG

    Squats:
    Going for 115KG tomorrow for 3 sets

    Deadlift:
    120kg - Working on holding longer at the top AKA pause reps
     
    Last edited: Aug 22, 2016
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  16. Dued

    Dued VIP

    Hello.

    I am here to resurrect this thread so that more people can share their experience.

    I will now be posting my 6 day routine and 1RM stats at the end.
    Note : This is my summer routine that I use for cutting and losing weight while still maintaining strength. Criticism is appreciated since I have only been properly lifting for a year now ( Following set routines etc. )
    Bench Press

    10 x 40 KG
    10 x 50 KG
    10 x 60 KG
    10 x 70 KG
    Slow Singles time
    1 x 80 x 3



    Overhead Press

    10 x 40 KG
    5 x 50 KG
    3 x 55 KG
    1 x 60 KG (with belt)


    Lateral Raises

    10 x 4 KG
    10 x 6 KG
    10 x 8 KG
    10 x 10 KG

    Triceps Rope Push down

    10 x 40 KG
    10 x 45 KG
    10 x 50 KG

    Training time : 1h:30m, max 40 seconds pause.

    Dead-lift

    10 x 60 KG
    10 x 80 KG
    5 x 100 KG
    3 x 120 KG

    Sumo Dead-lift

    10 x 60 KG
    10 x 80 KG
    10 x 60 KG

    Hammer Curls

    12 x 14 KG
    10 x 16 KG
    8 x 18 KG
    5 x 20 KG

    Weighted Rows

    AM-RAP x 50 KG
    10 x 60 KG
    10 x 70 KG
    3 x 80 KG 50% speed.

    Training time : 1h:45m, 1m pause.

    Close Grip Bench
    10 x 50 KG
    5 x 60 KG
    20 x 40 KG
    10 x 40 KG with 3 s pause.

    Push Press with Belt

    10 x 40 KG
    10 x 50 KG
    5 x 60 KG
    AM-RAP x 70 KG

    Skull-crushers

    10 x 30 KG
    10 x 30 KG
    AM-RAP X 20 KG

    Incline Bench
    10 x 40 KG
    5 X 50 KG
    AM-RAP x 60 KG

    Training time : 1h:30m, 40s pause.

    ATG Squat

    10 x 50KG
    10 x 60 KG
    5 x 70 KG
    3 x 80 KG
    AM-RAP x 90 KG

    Calve Raises
    10 x 70 KG
    10 x 70 KG
    10 x 70 KG

    Dumbbell Shrugs

    12 x 22 KG
    10 x 26 KG
    8 x 30 KG
    AM-RAP without chicken neck x 32 KG

    Sumo Dead-lift

    10 x 60 KG
    10 x 80 KG
    10 x 60 KG

    Training time : 1h:45m, 1m pause.

    Decline Bench Press

    10 x 40 KG
    5 x 50 KG
    AM-RAP x 60 KG

    Dips

    10 x body weight
    5 x 5 KG added
    10 x body weight

    Cable Chest Flies

    10 x 25 KG
    10 x 30 KG
    8 x 35 KG

    Lateral Raises

    10 x 4 KG
    10 x 6 KG
    10 x 8 KG
    10 x 10 KG

    Training time : 1h, 30s pause.

    Rowing x 30 min at strong setting
    Skip Rope x 10 min
    Scapular Pushups 3x10x3
    Curls 10 x 12 KG x repeat until can't do more than 8.



    Dictionary : AMRAP - As Many Reps As Possible.
    ATG - Ass To Grass, Deep Squat, way below parallel.
    Dead-lift : 140 KG
    Bench : 85 KG
    Squat : 95 KG
    Over Head Press : 65 KG

    Note : Most of these were achieved this last winter when I bulked up, since I am cutting now, the numbers fell since I do not train for 1RM anymore and probably wont until the coming fall.

    Current Body Stats :
    Height : 5'8 cc 173 cm
    Weight : 77 KG, plan is to come down to 70 by the end of the summer.
    Body-fat : 18%-22%

    Calorie Intake :
    Currently cutting at 2000 calories per day.
    Mostly protein, low carbs intake and median fat intake. Not keto but similar to it.
     
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