wats ur gym routine (9 Viewers)
- Thread starter lebo_cunt
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Absolutezero
real human bean
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You should move out of Soviet Russia then.
Absolutezero
real human bean
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In Australia, you lift weights.dont get the allusion. was referring to tropic thunder when Downey Jr says "the script reads ME" lol
following that, suck my unit
In Soviet Russia, weights lift you.
SDES
MUP DA DOO BIX NOOD
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At which point in your routines do you guys deadlift?
Mainly concerned about how much work my arms are going through before deadlifts. I feel I could lift more than I do, but left arm grip fails me.
I go like this:
squats + back work
bench presses
calf raises (holding barbell) + back work
deadlift
I've read that the 'big' lifts should be done towards the beginning of the routine, but I don't think I could handle squats then DL right after, and I don't want to get rid of squats...
Mainly concerned about how much work my arms are going through before deadlifts. I feel I could lift more than I do, but left arm grip fails me.
I go like this:
squats + back work
bench presses
calf raises (holding barbell) + back work
deadlift
I've read that the 'big' lifts should be done towards the beginning of the routine, but I don't think I could handle squats then DL right after, and I don't want to get rid of squats...
jezzmo
Now lactating. Sample me.
First day in the gym = muscles have completely repaired. I often PB after many weeks off.he spotted me with a finger so it was all me baby and i was insanely happy with that performance of mine, no idea wtf my bodyw8 is fucktuating so much though, cos i was 62.45kg according to electric scales when i benched 80, and now i am 64 and i struggle with 70.
last year i pulled off 70 comfortably on the incline press FIRST DAY IN THE GYM, WHY WAS I SO EPIC LAST YEAR WHEN I WAS ONLY GYMMING ONCE A WEEK, AND WHY AM I WORSE THIS YEAR WHEN IM GOIGN TWICE NOW AND NOW INCORPORATING DEADRIFTS?
I find that my muscles do not fully repair in a week, even when eating a smack-tonne and leaving off cardio. The only way I began to make quick progress was leaving the heavy lifts (compound and iso) to a fortnightly frequency and working on body-weight strength/lighter reps on alternating weeks. Most people don't need that much repair time, but I seem to, you might too.
Omie Jay
gone
yeah i need like half a week repair time (longer if i havnt gone in a while).
like on thursday my legs were still achingn from mondays squats, but then again i hadnt gone at all the previous week.
yes i'd do the big compound lifts at the beginning.
like on thursday my legs were still achingn from mondays squats, but then again i hadnt gone at all the previous week.
easy fix: dont squat and dl on the same day. or do stronglifts and do 5x5 squat, then something, then 5x1 dl (stonglifts 5x5 only has 5x1 DL since squats are done on all 3 gym days).
yes i'd do the big compound lifts at the beginning.
jezzmo
Now lactating. Sample me.
For repair time I don't mean noticeable soreness.
I mean time required for maximum improvement. ie. should be able to make a 1.25kg-2.5kg gain on a lift.
If I did bench etc. twice a week (multi. reps), I may feel ace before each lift, but the weight would remain the same, at best.
Omie Jay
gone
oh i see.
i need to organise myself more, organise when i should be increasing lifts.
and definitely need to eat more :/
i need to organise myself more, organise when i should be increasing lifts.
and definitely need to eat more :/
iRuler
Premium Member
Monday:
Chest - 8kg each arm:
Flat Chest Presses 3 x 12
Flat Chest Flies 3 x 12
Biceps - 10kg each arm:
Hammer curls 3 x 8
Concentration Curls 3 x 8
Decline Seated Bicep Curls 3 x 8
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)
Tuesday:
Shoulder - 8kg each arm:
Lateral Raises 3 x 12
Front Raises 3 x 12
Trapezius - 8kg each arm:
Upright Rows 3 x 12
Shrugs 3 x 20
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Wednesday:
Triceps - 8kg each arm:
Overhead Triceps Extensions 3 x 12
French Presses 3 x 12
Lats:
Chin-Ups 3 x Fail
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)
Thursday: Day Off
Friday:
Chest - 8kg each arm:
Flat Chest Presses 3 x 12
Flat Chest Flies 3 x 12
Biceps - 10kg each arm:
Hammer curls 3 x 8
Concentration Curls 3 x 8
Decline Seated Bicep Curls 3 x 8
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)
Saturday:
Shoulder - 8kg each arm:
Lateral Raises 3 x 12
Front Raises 3 x 12
Trapezius - 8kg each arm:
Upright Rows 3 x 12
Shrugs 3 x 20
Sunday:
Triceps - 8kg each arm:
Overhead Triceps Extensions 3 x 12
French Presses 3 x 12
Lats:
Chin-Ups 3 x Fail
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Chest - 8kg each arm:
Flat Chest Presses 3 x 12
Flat Chest Flies 3 x 12
Biceps - 10kg each arm:
Hammer curls 3 x 8
Concentration Curls 3 x 8
Decline Seated Bicep Curls 3 x 8
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)
Tuesday:
Shoulder - 8kg each arm:
Lateral Raises 3 x 12
Front Raises 3 x 12
Trapezius - 8kg each arm:
Upright Rows 3 x 12
Shrugs 3 x 20
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Wednesday:
Triceps - 8kg each arm:
Overhead Triceps Extensions 3 x 12
French Presses 3 x 12
Lats:
Chin-Ups 3 x Fail
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)
Thursday: Day Off
Friday:
Chest - 8kg each arm:
Flat Chest Presses 3 x 12
Flat Chest Flies 3 x 12
Biceps - 10kg each arm:
Hammer curls 3 x 8
Concentration Curls 3 x 8
Decline Seated Bicep Curls 3 x 8
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)
Saturday:
Shoulder - 8kg each arm:
Lateral Raises 3 x 12
Front Raises 3 x 12
Trapezius - 8kg each arm:
Upright Rows 3 x 12
Shrugs 3 x 20
Sunday:
Triceps - 8kg each arm:
Overhead Triceps Extensions 3 x 12
French Presses 3 x 12
Lats:
Chin-Ups 3 x Fail
Legs: Jogging/Running
Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
iRuler
Premium Member
I'm new to this, i've been doing that for like 3 weeks
Also I dont really want to bulk up that much.
Also I dont really want to bulk up that much.
Last edited:
Cianyx
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You only bulk up as much s you eatI'm new to this, i've been doing that for like 3 weeks
Also I dont really want to bulk up that much.
jasonn
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I'm surprised u can only dumbbell press 8kg yet curl 10. anywho, you should also do incline presses and flys to add mass to your upper chest. i'd also recommend working out your legs rather than just running and jogging
iRuler
Premium Member
well tbh, I havnt tried more than 8, I struggle with 10 doing curls for the last 2 sets (I get 4 done but struggle after that), and with the leg workouts, I personally dont like legs which have muscle showing, I just want them normal, not sure if working them out will change that? I'll add the chest exercises to my routine, thanks!
lmao I was like lmao
Omie Jay
gone
lmao lamo.
gonna try 90kg squat next week cos today i comfortably (strainingly and then gruntingly) did 2x8 of 80kg and 3rd (last) set of 85kg and 10reps (loool).
bw gone up from 64 to 65kg ^_________________^
gonna try 90kg squat next week cos today i comfortably (strainingly and then gruntingly) did 2x8 of 80kg and 3rd (last) set of 85kg and 10reps (loool).
bw gone up from 64 to 65kg ^_________________^
iRuler
Premium Member
Do some squats okay
Judging by your equipment, I assume you're working out at home. A gym membership/heavier weights would be good, but if you can't afford it, just try to do bodyweight stuff, I'd do pushups and variations on them, instead of chest press.
Do a couple of million burpees
isolation exercises, especially ab isolation, is bad.
Judging by your equipment, I assume you're working out at home. A gym membership/heavier weights would be good, but if you can't afford it, just try to do bodyweight stuff, I'd do pushups and variations on them, instead of chest press.
Do a couple of million burpees
isolation exercises, especially ab isolation, is bad.