The Chief

the thing is i've not trained for about 2 years and i've only been back at the gym 8 weeks its amazing how quick you get your strength back.

The downside is i'm a big fat **** now put loads on in that 2 years definitely need to get my cardio sorted and drop a few stone.

legs need serious work and are really weak, really struggle due to dodgy knees, but i'm getting there.

I went back and took my workouts easy for two weeks to give my body chance to get used to weights again then on the third week i went all out.

Its funny really there are blokes at the gym who look like f**king Conan yet cant lift very much - yet i've seen smaller 13-15 stone blokes chucking huge weights around, it does not bother me any more i turn up in my rags do my workout and then bugger off home

Nate

iTrader: (2)

In the last 3 weeks, I have gathered a lovely collection of Commercial equipment, a Gym 80 Smith machine (ideal for squats, incline/decline presses, nech pressing, calf raises etc), also a Gym 80 flat bench with spotting step, a couple of incline/decline benches, a 10' rack with gym quality 'pre-set' weights (not the spin lock crap), a calf raise machine.

I was very into weight training about 5 years ago, but the only equipment wirth using in my mind is gym quality ....... All you get otherwise is water or vinyl weights

I am currently looking at a leg curl machine (for glutes), and leg extension machine .......... Then I should be about covered.

The Chief

So your the one buying all the commercial stuff of fleabay.

been thinking of doing this - there are some great bargains to be had at the moment

banny sti

iTrader: (68)

Chief your missing one of best exercises for legs squats, it seperates the men from the boys.

Banny

mrtheedge2u2

I am with Matteboy on this one.....

Basically to get a good work-out which builds core strength and tones (rather than bulks........ I want a body like Brads in Fight club) you only really need a pull up bar, a few chairs and maybe a 10-20kg weight for weighted sit ups......

ok, that may be over-simplifying it, but you get my gist

blockmonke@fsmail.net

Squats and deadlifts mo fo

The Chief

True but i have to be very careful with my legs - had a bad knee injury a few years ago, never been right, still ache in Winter.

I am ashamed of my leg strength to be honest.

And besides squatting my own bodyweight is enough without putting silly bars across my shoulders with weights

As a good buddy of mine used to say 'i'll never let cheating stand in the way of progress'

banny sti

iTrader: (68)

No need to be ashamed as most people neglect their legs and are completely out of proportion, and look abnormal.
Good on you for persevering with legs even though you have had an injury, better than most people i see in the gym.

Banny

Matteeboy

That's pretty much what I have now.
Wouldn't have been possible to build muscle much (did that at quite a hardcore gym for two years) but it's great for keeping trim and fit.

Got to admit though, pull ups (I do 15-18 in one set per session), chinese press ups (10 per session) and hand stand press ups (again 10 per session) are really hard work!

Do one legged deadlifts with dumbells as well as calf raises (with weights) for legs - very good for battering them to bits!

16vmarc

I think I'm making some good progress so far, not in gains obviously, but I'm working myself and I'm definatley feeling a bit of stamina after a week, notably on the rowing machine more than anything.

I've drawn up this timetable and will give it a go next week, subject to change yet as day 1 might be a bit too busy:

Day 1:

Treadmill (Warm up)
Chest
Biceps
Pecs
Row
Treadmill (Warm down)

Day 2:

Treadmill (Warm up)
Back
Triceps
Row
Treadmill (Warm down)

Day 3:

Treadmill (Warm up)
Shoulders
Legs
Row
Treadmill (Warm down)

Puff The Magic Wagon!

iTrader: (2)

So what do you actually do for the things you've listed (other than Treadmill of course!!).

ie for Back you do? for Chest you do? How many reps etc?

16vmarc

On page two I think I put what I do.

Bench press 3 sets of 10 - 60kg, 55kg and 50/40kg

Fly press 3 sets of 10 - 68kg, 61kg, 54kg

Biceps - Free weights 20kg, 17.5kg and 15kg

Lateral pull down, similar weights to fly.

Few legs machines on 100kg, 95kg, 90kg

SideShowBob

If you are keeping the sessions under an hour (to maximise results) I cant see how it's possible to do a three day routine unless you only concentrate on the larger muscle groups.

A 5 day allows you to really focus on the smaller parts, and the results are impressive.
I noticed a big difference in muscle growth going from three to five days, althou lately it's completely dropped off due to bad sleeping habits (newborn), bad eating habits (working away), and missing one or two sessions (again, with working away).

If you are getting your diet and sleeping right, then a five day routine with each session lasting about 40 mins to an hour will give you seriously good results (from what ive found). Shoulders alone have improved greatly from having a shoulders only day, and it works well for chest etc as well, as instead of just one big chest excercise (like dummbell press) you can cover off flys, chest press, and incline bench press, hitting your chest in more ways.

Three day routines work, but I felt I was limited with the variety of excercises I was able to do with each body part.

SideShowBob

Weight wise Im very much a work in progress (suppose that goes without saying, we're all trying to go heavier). I got to a good point but lost a lot when I basically took 5 weeks off recently.
Flat dumbbell press Ive done 28kg's in each hand, but want to increase this quickly as Ive seen guys my size doing 40kg's in each hand!! Its amazing when you see what is possible (im only a small midge BTW, only 5"7 and 11 stone 7).
Bench press I can do about 80kg's on the smith machine, and dumbbell curls I can do 14kg's in each hand for 10 reps.

It's good fun but takes so damn long to go bigger with weights, I have found i reached a peak after a few months and increasing what weight you can push/pull slows down dramatically.

The Chief

5 days - arrrghhhh i'd kill me self if i did 5 days.

When your pushing heavy weights your body just cant recover.

Ok maybe do 2-3 days a week and keep your cardio seperate i.e.

mon wed fri weights with a warm up and cool down on a bike/stepper and tues/friday do your intense cardio.

To really gain strength you need to do heavy weights low reps and especially with big excercises like back and chest - dont train more than once a week.


Marc do you start of with your heaviest weight and work down?

automodellistagt

my god i started going to gym and i bench press 30kg and i think im a man. I feel ashamed now

blockmonke@fsmail.net

Remember the bar itself weighs 20kg, its amazing how much weight you can add in the first couple months of gains.

automodellistagt

no way does the bar 20kg, or are you taking the pee.....

Matteeboy

The bar at my gym weighed exactly 20kg.
Currently "out of it" with a cold and possible chest infection.

Was no barrier to surfing all weekend but it's now time to admit I'm ill and sit it out. I HATE not doing any exercise...

blockmonke@fsmail.net

No, have a look on the bar the next time you are at the gym

blockmonke@fsmail.net

surfing with a chest infection saying that the sea in newquay is a lot milder this year than it has been for years. I even managed to go in without a wetsuit in september, if thats global warming bring it on

Matteeboy

Block - We swam several times without wetsuits earlier this month!

The surf was SO good that I simply had to go in. Managed my three best surfs in years from Thurs-Sunday. Utterly brilliant but now it's payback time - Uh oh...

blockmonke@fsmail.net

Be careful with a chest infection though, if you don't take it easy it can get nasty. It is nice here atm half decent surf and no tourists clogging up fistral and trying to dodge them ploughing a board into the back of your head

Matteeboy

You in Newquay?

Surfed Godrevy Saturday (perfection) and Polzeath yesterday (perfection) and had a superb time - although a bit wheezy.
Most number of "stunts" ever pulled on one wave yesterday - 8 reos/OTLs, a cover up and a little air. Splendid.
Time for a rest - feel similar to death.

blockmonke@fsmail.net

I am actually kingofturds about 12 miles from newquay. Just getting back into the surfing/ b boarding after a few years out. good for cardio and the feeling you get coming out of the sea after a decent couple of hours is amazing. Really going to make the most of it this winter so will probably get 5mm suit to keep warm.
Unfortunately looks like I will have to work in London from next year so gonna make the most of it while I can

The Chief

Bloody hell not another one.

been ill and now had this chest infection myself for nearly 2 weeks now.

blockmonke@fsmail.net

Imo lay off until 100% better. Chest exercises will make it 10 times worse

16vmarc

Side Show Bob - I play football on Mondays and Wednesdays so wouldn't really be able to fit a 5 day routine in. I go for about an hour at a time.

Chief - I start with the heaviest weight and work my way down. The way I've always done it.

The Chief

I'm not for one minute telling you how to do your own programme - after all who am i to talk? and it works for you but if your doing heavy weights just be careful mate

I've always started light and worked up to heavy to avoid injury.

If i warmed up soley on a bike and then went and did 120-130kg bench i'd hurt myself

the last thing you want is a pec tear

16vmarc

I work my way down, as the thinking is that I'm tired so the lighter weight still feels heavy.

I don't do heavy weights before warming up.