dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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Have we ever done a thread where all these gym bunnies post their workouts/programs and current weights .etc
Just wondering what everyone else does, what you eat/supplements and your weight/gains .etc
 
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willay
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Organiser: South East, National Events
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Registered: 10th Nov 02
Location: Roydon, Essex
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I go to the gym 1-3 times a week, varying from 45 to 90 minute work outs, I do whatever weights feel right at the time. I spent the majority of the time on bikes/cross trainer.
I eat what I want, when I want during the week.
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Colin
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Registered: 4th Apr 02
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I run up & down the stairs in my house approx 10 times a day.................that is all.
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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What actual exercises do you do though willay  and your aims?
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Marc
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Registered: 11th Aug 02
Location: York
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I stopped going to the gym a few months a go. Should really start up again.
When I used to go 3 times a week I would concentrate on differant areas. So Mondays would be chest and shoulders, Wednesday biceps etc and legs on a Friday.
Just recently I've only been going once/twice a week so was doing everything in one go, 10 min on tradmill, full work out followed by 30min on treadmill before leaving.
At the moment I'm just doing a few things at home daily, press ups, biceps and shoulders. Also playing football twice a week.
I don't bother with any supplements, but am aware of what I eat, have a fair bit of fruit, drink a lot of water and have the occasional glass of milk! Although I do take vitamins.
One of my mates has a 5ltr tub of protein powder and has been going to the gym for almost a year now, only just beginning to see any gains. I think thats because hes not lifting as much as he potentially could though!
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Jake
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Registered: 24th Jan 05
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this was my workout from 3 years ago
bent over rows (3x8)
cable rows (3x8)
deadlift (3x8)
dumbell shrugs (3x8)
upright rows (2x8)
tuesday - legs
squats (3x8)
leg press (2x8)
leg curl (3x8)
leg extensions (3x8)
calf raises (3x13)
wednesday - chest
flat bench barbell press (4x8)
incline dumbell press (3x8)
dips (3x8)
thursday - arms
barbell curls (3x8)
hammergrip curls (3x8)
french curls (3x8)
friday - shoulders
shoulder press (3x8)
side lat raises (3x8)
rear delt raises (3x8)
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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This is what I was on until a few days ago:
Chest, Triceps and Biceps.
Shoulder Press
Press Ups
Lat Raises
Chest Press
Single Arm Fly
Cable Cross Over
Cable Dips
Decline Press Ups
Incline Press Ups
I do them in 3 sets with 12, 10 then 8 reps and increasing the weight on the final 8.
Back and Biceps
Stiff Leg Dead Lift
Bent Over Row
Bent Over Lat Raise
Single Arm Row
Straight Arm Pulldown
Cable Row
Hammer Curls
Wide Grip Lat Pulldown
Doing these in 3 sets as well but this time 10, 8 then 6 reps and again increasing on last 6.
Now however I've just changed the program to a new one:
Upper Body
Upright Row
Bent Over Cable Row
Press Ups - 10 flat, 10 incline, 10 decline
Cable Hammer Curl
Front Raises
Straight Arm Pulldowns
Cable Chest Press (incline, decline, normal)
Bicep Curls (normal, reverse, narrow)
Lat Raises (5, 4, 3, 2, 1 - each side)
Forearm Curls (20, 15, 10, 5 - 5, 10, 15, 20 - normal and reverse grip)
Abs - Swiss Ball Rotations
All of those unless stated are doing 3 sets of 10 reps
Arms
EZ Bar Curls
French Press
Hammer Curls
Tricep Pulldowns
EZ Bar Reverse Curls
Tricep Kickbacks
Preacher Curls
EZ Bar Press
Forearm Curls (20, 15, 10, 5 - 5, 10, 15, 20 - normal and reverse)
They're all 3 sets of 10 reps.
Arm and Leg Supersets
EZ Bar Shoulder Press
Stiff Leg Deadlift
Chest Press
Leg Extension
Bent Over Cable Row
Hip Adductor
EZ Bar Press
Hip Abductor
Lat Raises
Box Step Ups
Single Army Cable Fly
Seated Leg Press
All again 3 sets of 10 reps.
Then some Ab work on the Swiss Ball
Legs
Squats
Lunges (10 each leg)
Hip Adductor
Hip Abductor
Box Step Ups (10 each leg)
Box Raises Lunges (10 each leg)
Calf Raises (10 each leg)
Leg Extension (single, single - double)
Seated Leg Curl (single, single - double)
All again, 3 sets of 10 reps.
Thats it, old program was good but i've just changed to this one which I wrote earlier last week so I'll see how it goes and keep you posted.
Currently taking Maximuscle Promax 3 times a day along with Flaxseed Oil, Chromium, Chondromax and Multi-Vits... Gonna be changing to Maximuscle Promax Diet and Creatamax 300 next week though so i'll keep you posted.
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Marc
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Registered: 11th Aug 02
Location: York
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Most people decrease the weight as they go along!
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Jake
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Registered: 24th Jan 05
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Your triceps must be screaming by the end of the week What sort of rest time do you have between each set?
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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they hurt yeah...
I usually do an Upper and Legs, or Arms and Supersets (changing legs/supersets) 2 days running e.g. mon then tue and have a rest then do the other one.... then on one of the weekend days I'll go running or mountainbiking 
quote:
Originally posted by Marc
Most people decrease the weight as they go along!
Yeah I increased them because I dropped the weight, I was usually at failure on the last rep.
[Edited on 10-06-2007 by dna23]
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abdus
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Registered: 23rd Feb 06
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dna23, that will lead to overtraining...
More doesn't mean better
and to gain weight, better use free weights than machine. your body mechanism will adjust better unlike with machines where it follows the mechanincal movement of the machine. and stick to basic exercises that target differfent muscles instead of isolation
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
User status: Offline
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There's hardly any machines in there I only use the cable machines to isolate specific muscles which need work. The majority of machines are used on my legs and again its a case of working specific muscles rather than them all, something most freeweight leg exercises do. Also sorry to keep editing and adding but i think i've got a good mix in there of isolation and basic exercises... anyway we'll give it time and see how I go.
I don't really think i'm overtraining, sometimes with work .etc I miss nights at the gym and overtimes I have to cut it short .etc so overall in the grand scheme of things I doubt i'm overtraining + i know my body and what it can handle... it's fine
[Edited on 10-06-2007 by dna23]
[Edited on 10-06-2007 by dna23]
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abdus
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Registered: 23rd Feb 06
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2X12 and 1x8 (max weight)
Chest:
Push ups for warming
Flat Bench
Dumbbell flies
Incline Dumbbell Press
Back:
Deadlift
Barbell rowing (45 degrees incline)
Cable rowing
Shoulders:
Pull ups
Shoulder Press
Lateral dumbbell raise
rear dumbbell raise
Barbell shrugs
biceps:
Barbell (EZ) curl
Sitting dumbbell hammer curl
Triceps:
Close Grip barbell press
Dips
Overhead triceps extensions
Legs:
Squats (free)
Leg press
Leg extension
Lying hamstring leg curl
Calves:
calf raise of any kind
train only 3 times a week max 1 hour 20mins workout with 1 min pause in between sets....
BTW recommended by the great Dorian Yates  for beginners and intermediates
[Edited on 10-06-2007 by abdus]
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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You still doing that abdus or stopped now?
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abdus
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Registered: 23rd Feb 06
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quote:
Originally posted by dna23
You still doing that abdus or stopped now?
stopped, got married
joking....that was some time ago
I wish I never stopped
[Edited on 10-06-2007 by abdus]
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abdus
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Registered: 23rd Feb 06
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quote:
Originally posted by dna23
There's hardly any machines in there I only use the cable machines to isolate specific muscles which need work. The majority of machines are used on my legs and again its a case of working specific muscles rather than them all, something most freeweight leg exercises do. Also sorry to keep editing and adding but i think i've got a good mix in there of isolation and basic exercises... anyway we'll give it time and see how I go.
I don't really think i'm overtraining, sometimes with work .etc I miss nights at the gym and overtimes I have to cut it short .etc so overall in the grand scheme of things I doubt i'm overtraining + i know my body and what it can handle... it's fine
to isolate, you need size first
by overtrainign, I meant too many exercises for a single part (esp smaller muscles)
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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klkl well we'll see how it goes i'd say i have the size, I wrote the program with a friend of mine who's a qualified PT...
I'll probably find out if i am overtraining in a week or twos time once i've got in the swing of this program
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Jake
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Registered: 24th Jan 05
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Id say with a workout like that you'd need to be taking in about 4500/5000cals and about 400g carbs. Especially with the mountain biking and running at weekends
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abdus
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Registered: 23rd Feb 06
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no, you will feel the overtraining after 3-4 months when you will hit the plateau...
BTW, your friend would know better
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abdus
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Registered: 23rd Feb 06
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quote:
Originally posted by jake
Id say with a workout like that you'd need to be taking in about 4500/5000cals and about 400g carbs. Especially with the mountain biking and running at weekends
and also 1.5 grams protein for each pound of bodyweight to achieve desired weight
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Jake
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Registered: 24th Jan 05
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1.5 is just a recommended amount. Should be taking near double for that workout
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abdus
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Registered: 23rd Feb 06
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If you do many exercises, your body learns them and gets used to them, so it won't readjust (build) anymore after some time. So you need to cycle your workouts every 3-4 months for your body to learn. And also your body builds not when your are training, but resting
BTW jake, your workout and the one I posted seems to be almost identical.
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mk4_astra
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Registered: 15th Oct 03
Location: aylesbury,bucks
User status: Offline
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monday (legs and shoulders)
squats
seated calf raises
dumbell lunges(not every leg day though)
leg press
shrugs
military press
upright rows
tuesday( back and biceps)
deadlifts
pullups
bent barbell over rows
ez barbell curls
seated dumbell curls
thursday(chest and tris)
flat bench
incline dumbell
dips
random tricep exercises that i have no idea what they are called, but its always 3 different exercises
friday abs, forearms and some cv
weighted decline situps
tricep rope pulldown while on knees
blah blah....
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Steve
Premium Member
Registered: 30th Mar 02
Location: Worcestershire Drives: Defender
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Monday
Step into and out of the shower (2x2)
Run up and down the stairs (4x6)
Lift fork from plate to mouth (3x30)
Tuesday
Open and close door (5x23)
Get up to tv and sit back down (5x6)
Lift fork from plate to mouth (3x30)
Wednesday
Toothbrush lift to mouth (2x20)
Squats to toilet (1x2)
Lift fork from plate to mouth (3x30)
Thats my three day workout plan
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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Do you not go up and down stairs or clean your teeth for the rest of the week?
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