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Author Joined the gym - Week 12
Carl
Member

Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
6th Oct 07 at 15:53   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by AdZ9
All about sticking to the compound movements if your just coming back. Can't go wrong

aye thats why my legs are caining, bloody squats, i only had 30kg on the bar too.
mattk
Member

Registered: 27th Feb 06
Location: St. Helens
User status: Offline
6th Oct 07 at 16:05   View User's Profile U2U Member Reply With Quote

whats meant by compound
Carl
Member

Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
6th Oct 07 at 16:10   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by mattk
whats meant by compound


exercises that use more than 1 muscle group at a time basically, such as squats, deadlifts, pull-ups.
mattk
Member

Registered: 27th Feb 06
Location: St. Helens
User status: Offline
6th Oct 07 at 16:14   View User's Profile U2U Member Reply With Quote

ahh right, im not well up on all the technical bits

I struggle with food, its hard to find time to eat so much
Carl
Member

Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
6th Oct 07 at 16:19   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by mattk
ahh right, im not well up on all the technical bits

I struggle with food, its hard to find time to eat so much


thats the hardest part to be honest. I'm tall so have a high basal metabolic rate + exercise I really tow to eat enough, nevermind enough good stuff.
mattk
Member

Registered: 27th Feb 06
Location: St. Helens
User status: Offline
6th Oct 07 at 16:36   View User's Profile U2U Member Reply With Quote

wish i was tall im stuck down here at 5ft8

I eat lots of eggs and chicken and thats about it
AdZ9
Member

Registered: 14th Apr 06
User status: Offline
6th Oct 07 at 22:34   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by Carl
quote:
Originally posted by AdZ9
All about sticking to the compound movements if your just coming back. Can't go wrong

aye thats why my legs are caining, bloody squats, i only had 30kg on the bar too.


be even worse when you start squatting triple figures known as the squat waddle, walk like you shit yourself for days thats why i do mine on fridays, so weekends i can be lazy and rest.

and yeh compounds are exercises that use more than one muscle at once. If you are tying to build mass just stick with these and you'll be fine for first 6months - year.

Deadlifts, Squats, Bench press, pull ups, clean and jerks, dips etc
mattk
Member

Registered: 27th Feb 06
Location: St. Helens
User status: Offline
7th Oct 07 at 02:36   View User's Profile U2U Member Reply With Quote

I do lots of dips, both tricep and chest, do a fair amount of pull ups as well, good for the back them
dna23
Member

Registered: 1st Nov 04
Location: Northamptonshire
User status: Offline
7th Oct 07 at 10:36   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by AdZ9
be even worse when you start squatting triple figures known as the squat waddle, walk like you shit yourself for days thats why i do mine on fridays, so weekends i can be lazy and rest.



pmfsl I know this feeling
Craig W
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Registered: 31st Oct 00
User status: Offline
7th Oct 07 at 11:45   View User's Profile U2U Member Reply With Quote

Good going Marc, make sure you get plently of food down your neck to help repair and build.
Marc
Member

Registered: 11th Aug 02
Location: York
User status: Offline
7th Oct 07 at 11:48   View User's Profile U2U Member Reply With Quote

They'll be no chance of me not getting enough food!

Won't be off again until Tuesday as I have football tomorrow.
Carl
Member

Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
7th Oct 07 at 14:54   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by AdZ9
quote:
Originally posted by Carl
quote:
Originally posted by AdZ9
All about sticking to the compound movements if your just coming back. Can't go wrong

aye thats why my legs are caining, bloody squats, i only had 30kg on the bar too.


be even worse when you start squatting triple figures


I feel it will be a long time before this happens. Before when i started going regular i only got upto 45kg on the bar, main problem is i go on my own and that is all i could get over my head safely.
Marc
Member

Registered: 11th Aug 02
Location: York
User status: Offline
10th Oct 07 at 20:12   View User's Profile U2U Member Reply With Quote

Last night:

10 min treadmill
15kg dumb bells x 3 lots of 10
60kg bench press x 10 rep 50kg bench x 10 rep 40kg x 10 rep
81kg pec press x 3 lots of 10
40 kg shoulders
1000m rowing machine level 8
10 min treadmill
AdZ9
Member

Registered: 14th Apr 06
User status: Offline
11th Oct 07 at 07:58   View User's Profile U2U Member Reply With Quote

Marc what are your goals, are you trynig to put on muscle or just lose fat? How intense is your treadmill before weights, as usually i wouldnt recommend it before weights and would save it and do 20minutes at the end!
johnhara1
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Registered: 19th Oct 06
Location: Newcastle upon Tyne
User status: Offline
11th Oct 07 at 09:06   View User's Profile U2U Member Reply With Quote

Im 21, 5ft 10", 14st 10lb (last weeK)

When i train chest we normally do this:

Bench Press -
40kg x 15reps (warmup)
60kg x 10reps
100kg x 10reps
110kg x as many as i can get (6 so far)

Incline Dumb Bell Press-
18kg x 15reps (warmup)
24kg x 10reps
30kg x 10reps
40kg x 10reps (ill get 10 with 50kg on a good day)

Im training with a wrist injurie too at the minute so its hard to hold 40/50kg in your hand

Decline Bench (smith machine)
60kg x 10reps
80kg x 10reps
100kg x 10reps
(probably -10kg with it being on a machine)

Then theres various machines, cables etc etc



[Edited on 11-10-2007 by johnhara1]
AdZ9
Member

Registered: 14th Apr 06
User status: Offline
11th Oct 07 at 09:12   View User's Profile U2U Member Reply With Quote

I got my ganglion syst back, and its on the top of my wrist and right in the joint, makes holding anything a right bastard. I've whacked it so many times and it still comes back im going to the docs to get it drained hopefully!
Dione J
Member

Registered: 22nd Sep 04
Location: West Midlands Drives: Leon Cupra Turbo
User status: Offline
11th Oct 07 at 11:47   View User's Profile U2U Member Reply With Quote

well done keep up the work Marc. Dont' slack
CORSA NUT
Member

Registered: 3rd Aug 01
Location: Wirral
User status: Offline
11th Oct 07 at 12:01   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by Marc
I use this, takes the balance:





NO NO and Hell no marcus.

One of the most usless machines in a gym.There's no substitute for free weight and a proper bench press.
CORSA NUT
Member

Registered: 3rd Aug 01
Location: Wirral
User status: Offline
11th Oct 07 at 12:02   View User's Profile U2U Member Reply With Quote

Oh and make sure you work your back and back shoulders to balance yourself out.Bent over rows etc.
Carl
Member

Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
11th Oct 07 at 12:27   View User's Profile U2U Member Reply With Quote

10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.
johnhara1
Member

Registered: 19th Oct 06
Location: Newcastle upon Tyne
User status: Offline
11th Oct 07 at 12:37   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by Carl
10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.


I disagree with 10reps being too much to increase strength or size becasue this is what i am currently doing but increasing the weight draumatically and doing reps of 6 is what ive always been told to do to bulk up.

I always aim for 10reps before putting the weight up, ive been back at the gym 4 months and just broke through the 100kg barrier again for 10, and ive hit 6 reps straight after at 110kg. My strength and size are improving with the 10rep method hopew to have 110kg cracked by november.



[Edited on 11-10-2007 by johnhara1]
AdZ9
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Registered: 14th Apr 06
User status: Offline
11th Oct 07 at 13:49   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by Carl
10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.


Exactly what i do. Doing around 8 reps of a weight where you can just bang 8 out gives your muscles hypertrophy (which you need if building mass).
High volume can still work, but 3x8 type sets/reps have been proven to work and be one of the best.
All depends on experience and goals etc though.
Marc
Member

Registered: 11th Aug 02
Location: York
User status: Offline
11th Oct 07 at 18:17   View User's Profile U2U Member Reply With Quote

Aiming for muscle and toning really. I'm not wanting to be a great big meat head that can't walk properly. Want to lose the weight I put on from some medication I was talking, but to generally tone and build a bit of muscle up.

I also play football twice a week so wanting to get fitter for that too.

I lifted 20kg free weights tonight but didn't manage 10. Same with the bench press, only did 8.

Managed to do 2 x 500 meters on the rower at lever 8 too.

At the weekend I try and put a weekly plan together so I'm concentrating on specific muscles. This week was just to get back in to it really.

For informstion - 6` 2 and 92kg.
mattk
Member

Registered: 27th Feb 06
Location: St. Helens
User status: Offline
11th Oct 07 at 18:39   View User's Profile U2U Member Reply With Quote

My chest day consists of


bench
40k x 10
60k x 10
75-80k x faliure normally 6/8

Dips
4 sets of 10

incline bench,
40k x 10
50k x 8
55k x 6

pek dek machine thingy, not into the machines really but its quite good

incline chest flys (dumbells)
15k x 10
17.5k x 8
20k x 6

cable crossovers ( I like these )

then finish with pull overs ( I hate these )

EDIT: all the above is with a spotter

[Edited on 11-10-2007 by mattk]
Marc
Member

Registered: 11th Aug 02
Location: York
User status: Offline
11th Oct 07 at 18:40   View User's Profile U2U Member Reply With Quote

Yeah, we spot each other too when on bench press.

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