Bought a workbench and weights...
Discussion
_bryan_ said:
Definitely move to a 4 day split and make it as simple as possible, less is more and all that.
What you're doing at the moment is hitting pretty much every muscle group, every workout, which isn't good for recovery.
Just finished my first week with the new routine - much better!What you're doing at the moment is hitting pretty much every muscle group, every workout, which isn't good for recovery.
Monday and Thursday I do:
Bench Press x 4 sets
Bench Flys x 4 sets
Bent over Rows (dumbbell) x 4 sets
Squats x 3 sets
Leg curls x 3 sets
leg extensions x 3 sets
Tuesday and Friday:
Military press x 4 sets
Upright rows x 4 sets
preacher curls x 4 sets
Dumbbell curls x 4 sets
Triceps extensions x 4 sets
Dumbbell lateral raises x 4 sets
Before and after each session I warm up on bike rollers, and finish each session with ad exercises.
I am pooped now.....
Is that a better routine?
Lozw86 said:
Well done, glad you are enjoying it
I have been training with weights just over 7 years now
I learnt most of what I know from www.muscletalk.co.uk - Loads of good info and knowledgeable people happy to answer questions on the forum
Thanks for that, looks like a decent site.I have been training with weights just over 7 years now
I learnt most of what I know from www.muscletalk.co.uk - Loads of good info and knowledgeable people happy to answer questions on the forum
My dad was a bodybuilder and he taught me when I was young (Had his own set of weights), and I trained from about the age of 13 to 18 - after that it was nightclubs, booze and girls..
I could never afford all the protein powders and other supplements back then, instead relying on raw eggs, milk and orange juice. I guess at a younger age, they're not really needed if diet is OK anyway..
I seem to remember recovering quicker back then, though...
smiffy180 said:
Is that really all you're having all day every day?
Yes. I work from home, so don't use too many calories. If I didn't feel right, constantly hungry, problems training etc., I would consume more, but for now, 2 protein shakes (with water), supplements (capsules) and soup and bread seem OK.Should I be consuming more?
smiffy180 said:
I may have this wrong but:
Long term you may cause malnutrition to yourself as shakes do not contain the necessary nutrients needed for the body to function 100%.
A multivitamin isn't going to fix this either. (Off topic, did you know a multivitamin serving is based on a 2k diet?)
Personally I would be using shakes as a supplement, not a meal replacement, as they're meant to be.
I heard a bodybuilder on a documentary say "preparation is the key, if you don't prepare your meals, then you've already failed."
I assume you have time to make food, if not, in your spare time such as weekends, make your meals for the week.
You say you feel fine but I'm quite confident you'd feel better eating food. Then again, I'm biased as I eat 4.5-5k cals a day
Perhaps you're right, I guess my primary aim is to get rid of my stomach above all else. It is working very well and feel strong during training. I guess we all have slightly different metabolism and dietary needs. For example, the 4.5-5k cals per day that you require may be too much for me! (am only 5'7"...)Long term you may cause malnutrition to yourself as shakes do not contain the necessary nutrients needed for the body to function 100%.
A multivitamin isn't going to fix this either. (Off topic, did you know a multivitamin serving is based on a 2k diet?)
Personally I would be using shakes as a supplement, not a meal replacement, as they're meant to be.
I heard a bodybuilder on a documentary say "preparation is the key, if you don't prepare your meals, then you've already failed."
I assume you have time to make food, if not, in your spare time such as weekends, make your meals for the week.
You say you feel fine but I'm quite confident you'd feel better eating food. Then again, I'm biased as I eat 4.5-5k cals a day
didelydoo said:
I drink 90% of my calories! Drinking it isn't an issue, I don't know why folk stress about 'drinking' calories, all depends what the drink is made up off.
That was/is my thinking, too.I would have thought that if I weren't consuming enough, and training the way I do, my body would have let me know if my diet was insufficient by now? I am not starving myself and rarely feel hungry.
As it is right now, I have lost a lot of my belly and even have new stretch marks on arms and chest. This was a surprise to me, as I thought it'd take a lot longer to see any noticeable difference.
I figured that perhaps after six months training and dieting, I would then start to eat more meals per day - but healthier food, rather than the pork pies and other crap I used to eat.
Nezquick said:
You definitely need to increase your food intake. Work on the premise that if it's been grown or been breathing, you're pretty much ok to eat it. Try to stay away from processed foods. Supplements are exactly that: supplements to go with a healthy diet.
In terms of your cycling, try doing high intensity bursts on the bike. For example, do 2 minutes to warm up and then go all out for 1 minute. Then start repeating: 1 minute nice and gentle and the next minute all out cycling. This will speed up your cardio workout and you'll see much better results.
Thank you for that.In terms of your cycling, try doing high intensity bursts on the bike. For example, do 2 minutes to warm up and then go all out for 1 minute. Then start repeating: 1 minute nice and gentle and the next minute all out cycling. This will speed up your cardio workout and you'll see much better results.
Regarding the cycling, that's exactly what I have been doing! perhaps that's the reason why I seem to have lost my 'podge'! I peddle like crazy after 5-10 minutes until I cannot keep it up any longer, and then repeat at the end of the workout.
I will increase my daily food intake - had chicken and rice yesterday, and new potato's, mushroom and gammon tonight, after my workout, and perhaps a salmon sandwich a couple of hours beforehand, with the shake an hour before...
Coming up to my 4th month of training.
My weight training stuff is now starting to take over the garage:
(We haven't long moved house - and the garage is way down on the list of priorities to renovate right now - so apologies for the mess...)
I am now using heavier weights, and I think I made a mistake in the choice of squat stands, I really need a set that come with spotters, as when on the final reps, I bug out for fear of not getting back up, instead of trying..
I did the first three month training three times a week, and then changed to four times per week thus:
Monday and Thursday:
Bench Press x 5 sets of 6-12 reps (70-106kg)
Bench dumbbell Flys x 4 sets of 10-12 reps (25kg)
Bench Incline dumbbell Flys x 4 sets of 8-12 reps (20-25kg)
Bent over Rows (dumbbell) x 4 sets x 8-12 reps (38kg)
Squats x 4 sets x 6-12 reps 70-96kg)
Leg curls x 4 sets 10-12 reps (50kg)
leg extensions x 4 sets 12-16 reps (65-70kg)
Tuesday and Friday:
Military press x 4 sets x 6-12 reps (40-60kg)
Upright rows x 4 sets x 8-12 reps (40-50kg)
preacher curls x 4 sets x 8-12 reps (36-40kg)
Dumbbell curls x 4 sets x 8-10 reps (18kg)
Triceps extensions x 4 sets x 8-12 reps (36kg)
Dumbbell lateral raises x 4 sets x 8-12 reps (10kg)
Each session I start by using the bike rollers, and also after the arms and shoulders sessions, along with sits ups.
It is only now that I wish I had weighed myself before starting, and photographing my belly, which has now all but disappeared. I think a big part of this is down to a complete change in diet and cutting down on sugar significantly, and cutting out any crap altogether.
I have given myself a bit of Tennis Elbow, I think, it seems Preacher curls are the main culprit, so I have decreased the weight slightly and now it's not so bad (but still there..)
When I started, when I bought the first lot of weights and bench, a big part of me thought that the will to go through with this would recede quickly - but I am so pleased with the results and the way I feel, I am so pleased I bought those things on a whim all those months ago. I have enjoyed doing this more than I could have imagined. Sometimes, it is hard, and sometimes, I feel less than enthusiastic about going down to the garage to put my body through hell for an hour and a half. however, irrespective of how I feel beforehand, when I start, all of that apprehension disappears completely, and I love it - it must be a primal thing that wants us to push ourselves ever harder...
ETA - Just bought the 6'6" 'beefy-Bar', as the stands were still a little too close together for bench presses and squats...
My weight training stuff is now starting to take over the garage:
(We haven't long moved house - and the garage is way down on the list of priorities to renovate right now - so apologies for the mess...)
I am now using heavier weights, and I think I made a mistake in the choice of squat stands, I really need a set that come with spotters, as when on the final reps, I bug out for fear of not getting back up, instead of trying..
I did the first three month training three times a week, and then changed to four times per week thus:
Monday and Thursday:
Bench Press x 5 sets of 6-12 reps (70-106kg)
Bench dumbbell Flys x 4 sets of 10-12 reps (25kg)
Bench Incline dumbbell Flys x 4 sets of 8-12 reps (20-25kg)
Bent over Rows (dumbbell) x 4 sets x 8-12 reps (38kg)
Squats x 4 sets x 6-12 reps 70-96kg)
Leg curls x 4 sets 10-12 reps (50kg)
leg extensions x 4 sets 12-16 reps (65-70kg)
Tuesday and Friday:
Military press x 4 sets x 6-12 reps (40-60kg)
Upright rows x 4 sets x 8-12 reps (40-50kg)
preacher curls x 4 sets x 8-12 reps (36-40kg)
Dumbbell curls x 4 sets x 8-10 reps (18kg)
Triceps extensions x 4 sets x 8-12 reps (36kg)
Dumbbell lateral raises x 4 sets x 8-12 reps (10kg)
Each session I start by using the bike rollers, and also after the arms and shoulders sessions, along with sits ups.
It is only now that I wish I had weighed myself before starting, and photographing my belly, which has now all but disappeared. I think a big part of this is down to a complete change in diet and cutting down on sugar significantly, and cutting out any crap altogether.
I have given myself a bit of Tennis Elbow, I think, it seems Preacher curls are the main culprit, so I have decreased the weight slightly and now it's not so bad (but still there..)
When I started, when I bought the first lot of weights and bench, a big part of me thought that the will to go through with this would recede quickly - but I am so pleased with the results and the way I feel, I am so pleased I bought those things on a whim all those months ago. I have enjoyed doing this more than I could have imagined. Sometimes, it is hard, and sometimes, I feel less than enthusiastic about going down to the garage to put my body through hell for an hour and a half. however, irrespective of how I feel beforehand, when I start, all of that apprehension disappears completely, and I love it - it must be a primal thing that wants us to push ourselves ever harder...
ETA - Just bought the 6'6" 'beefy-Bar', as the stands were still a little too close together for bench presses and squats...
LordGrover said:
I agree re squat stands - power cage far safer and more flexible.
Was thinking about getting this (when it's back in stock)http://www.amazon.co.uk/dp/B000WU26HI/ref=wl_it_dp...
But something like this maybe even better...
http://www.amazon.co.uk/Bodymax-CF375-Power-Rack/d...
Or this:
http://www.amazon.co.uk/Bodymax-CF480-Heavy-Multi-...
Wonder if the spotters work for bench presses, too - I have lost count of the times I have failed on the last rep, and then had to push the bar to one side to get up from the bench....
LordGrover said:
I have the CF475 and have been happy with it. Can't comment on t'others as I've not used them but expect they'd be fine.
Gonna have to get one - I failed twice on squats and once with bench presses tonight! Went down a little too far on my 5th rep using 100kg and couldn't get back up, so dropped the bar behind me. Tried again, but only using 70kg, just to make sure I was OK, and failed on the 8th! Hopeless!When my next invoice is paid, I am going to invest in a better rack...
OK, ordered this, should come tomorrow. So the York squat stands will be redundant..
http://www.amazon.co.uk/gp/product/B001DUW51I/ref=...
Would have bought the Lat attachment, but currently unavailable.
legs and knees still ache after the disasters of yesterday evening..
http://www.amazon.co.uk/gp/product/B001DUW51I/ref=...
Would have bought the Lat attachment, but currently unavailable.
legs and knees still ache after the disasters of yesterday evening..
jonah35 said:
You say sometimes you cant be bothered doing things for an hour and a half. Here's a tip. Cut the workout down to 50 mins. You will still see gains but it wont take over your life!
I don't think I said that, did I?I love it! probably spend between 50-60 minutes training, not 90 - have to take into account warming up before and after the actual training, which adds an extra 20-30 minutes.
LordGrover said:
Nice.
If you use the pull-up/chin-up bars and get a few more 20kg plates for deads, lat machine may be redundant.
Cheers If you use the pull-up/chin-up bars and get a few more 20kg plates for deads, lat machine may be redundant.
Haven't really thought about dead lifts yet. I may add them to the routine after I have done 6 months
I do have 2x20kg discs, 4x15kg, 6x10kg, 8x7.5kg, 12x5kg, 16x2.5kg, 16x1.25kg and 16x0.5kg.
I don't think I need any more weights - but perhaps another 2x20kg, or 25kg may come in handy in the future. I think the 5 foot barbells are now redundant, though, they're way too short for the new rack.
I thought I was getting really good with the Preacher curls, but could only manage 6 or 7 chin ups on the bars!
Regiment said:
There seems to be an odd red thing, presumably soft and cushioned, wrapped around the bar. Are you using it to protect the steel bar from the back of your shoulders? If you are, don't worry about it, it's a steel bar so it'll be fine.
Actually, I got that pad because of bench presses - if I failed, it wasn't too bad on my chest when trying to shift the bar and weights off me...
dave_s13 said:
Preacher curls won't make you good at strict form pull ups (palms facing out). The only thing that will is....pull up!
Dead lift should be a core move in any regime too. It works everything. It's very important to do them with good form though or you'll break. From doing a bit of crossfit stuff I've learnt that even something as simple as a deadlift is quite a complex movement to get just right.
OK, I will see if I can work dead lifts in with my routine. Am thinking it may be best to leave them until last, perhaps on arms a shoulders day, rather than chest back and legs, as I am already doing a lot of heavy lifting with that routine.Dead lift should be a core move in any regime too. It works everything. It's very important to do them with good form though or you'll break. From doing a bit of crossfit stuff I've learnt that even something as simple as a deadlift is quite a complex movement to get just right.
Are pull ups something I can practice on a daily basis?
_bryan_ said:
A good way to do pull-ups is the frequency method.
Spread your sets out throughout the day and make sure they are easy sets, so if 8 reps is hard do 5.
Do 5 sets of 5 spread throughout the day ,once in the morning, mid morning, lunch, tea time, before bed. Do this 5 days a week.
Next week add a rep to each set, so do 5 sets of 6. The week after do 7, then 8 etc etc.
I find doing it this way doesn't have any detrimental effect to my workouts.
Cheers, I'll give that a go. Tried to do some pull ups after my workout tonight, but was knackered, only managed 3 reps! They're damn hard!Spread your sets out throughout the day and make sure they are easy sets, so if 8 reps is hard do 5.
Do 5 sets of 5 spread throughout the day ,once in the morning, mid morning, lunch, tea time, before bed. Do this 5 days a week.
Next week add a rep to each set, so do 5 sets of 6. The week after do 7, then 8 etc etc.
I find doing it this way doesn't have any detrimental effect to my workouts.
Halb said:
OK, nice bit of kit, that's what I'd like it I could get the big shed sorted.
Cheers The garage needs a major revamp, but as I mentioned earlier in the thread, the whole house does, starting with living room (which looks like a bomb site right now - new flooring being put down..)
Part of the reason we bought the house was because of the huge garage - enough to house 2 cars and still enough room for all that other stuff!
Have started doing those pull ups - can still only do three max! Hopeless!
Regarding diet, I work from home and am usually just sat down at the PC all day, so hardly any calories are used, so I don't eat much. No breakfast, but just a coffee, orange juice and a few supplement capsules (Cod liver oil, Brewers yeast, kelp and a multi-vitamin tablet), for dinner, salmon or sardine sandwich on wholemeal bread (2 slices) and a banana. About an hour before the workout and immediately after I have my protein shake (Maximuscle Promax Lean) with water and, for the post workout, I add a spoonful of 'decabolic creatine' powder (along with a spoonful of honey). I usually don't have anything else to eat after this, except on occasion mixed nuts or soup if I feel hungry.
Not sure how effective some of those supplements are, but I do feel OK and, more often than not, enjoy the workouts. It is a very nice feeling when seeing someone for the first time for a few months, and they comment on how much better I look (But of course, they could be just trying to be nice...
)For the pull ups, when you talk about an assist band, is this it?
http://www.amazon.co.uk/gp/product/B00CHJLQXC/ref=...
http://www.amazon.co.uk/gp/product/B00CHJLQXC/ref=...
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