your routine at the gym

"I don't want some hyped up trainer screaming at me and humiliating me in a group environment, i think that's my biggest fear."

I doubt there'll be much screaming and humiliating. They don't want to stop you from coming after all.

muscleman dude at work gave me his program:

(3 sets of 10 reps for everything, much weight as i can lift)

day one:

bench press
incline press
decline press
flys
cable pulldown
sitting row
bench row
dead lifts
reverse flys

day 2:

preacher curl
incline curls
hammer curls
"21s" (basically a bar, doing 7 full curls, 7 from the bottom to halfway, and 7 from halfway to the top)

cable pushdown
"skullcrushers" (lol name, but laying on the bench with a bar held above your head and lower it to your forhead by bending elbows)
dips on bench (can't do full dips yet)
underhand pulldown (one arm)
overhand pull down (one arm)

day three:

lunges
squat machine
leg curls
calf raises

sitting shoulder press
front raises
side raises
shrugs with dumbells

in between days:
fast walking/alternating running on treadmill

rest days:

qui gong

there's also these guys: crossfit.com

I read about them in Men's Fitness. Crazy ass stuff.

ow btw

gem: I've never had a trainer yell at me, ever. If you're unsure, ask the trainer beforehand to not yell at you.

They are working for you after all so

Okay, so it turns out that training so hard that I lose my eyesight makes me faint the next day. I have to mitigate this by adding glucose to my special training formula.

my new vanity program!

Day 1:
Cross-trainer to warm up
90' leg press
Barbell squat
Prone leg curl
Pin calf raise
Dumbbell overhead pres
Dumbbell lateral raise
Bosu ball curl

Day 2:
Rowing machine to warm up
Smith bench
Pec deck
Assisted chins
Supported row
Assisted dip
Dumbbell biceps curl
Bosu Push up

The names are kinda hard to follow.

Anyway, I've done both days and I LOVE IT.

Nice mix there.

My new one comes tonight! Sooo excited.

question about cardio. after doing weights i do 50 mins of cross trainer 3x a week. the machine says it burns off about 700 cals but after a cpl of months of this i noticed that after 30-40 mins im not really sweating all that much. so taking into account what AA said about switching up routines every this week i switched to do my 50 mins on the exercise bikes and im drenched in sweat after like 10 minutes, but after the full 50 mins the counter says ive only burnt off around 400 calories.

what is more accurate here? is the machine right and ive not burnt off many calories and the sweat thing is irrelevant? or is sweating a surefire sign that calories are being burnt off?

Machines are a dodgy guide to calories burned. 80% of fat loss is down to food anyway.

How are you going btw? Where are you now in terms of your goals?

autumn - does that routine i'm doing sound good to you? you seem like yr all pumped up and stuff so any advice would be welcome.

lol @ 'pumped up', if only you could see me now ;_;

Looks like a magic routine to me. Just be sure to get a new one after 4-5 weeks.

Just be sure to get a new one after 4-5 weeks.

?? why?

also how would you recommending changing it up?

really a newbie to working out seriously.

Our bodies acclimatise really really quickly, so we need to change food, exercise, etc. every few weeks.

Does your gym offer personalised programmes? Get a new one every month. Be clear on what you're aiming for, too: only this month I realised there are specific ways to train in order to get specific results (I don't know any more about this yet, though).

Specific Adaptation to Imposed Demands

My plan is summat like this:

1. lose all this bloody fat
2. bulk like fuck

My current trainer is torturing me and I'm getting in with this nutritionist bloke soon, so it all should happen this year. Too late for summer though obv.

― torn between two borads, feelin' like a stan (Autumn Almanac), Tuesday, January 27, 2009 9:46 PM (3 weeks ago) Bookmark Suggest Ban Permalink

Hoooooly fuck, the body fat is FALLING off me atm. I've not been on the new eating programme two weeks yet,

As in, I'm noticing a significant difference EVERY DAY. Today I found my ribs.

what r u eatin

Ribs!

Breakfast: alternating between omelette (four egg whites + one yolk, red + green capsicum, zucchini, mushroom, tomato) and smoothie (yoghurt + protein powder + frozen berries)
Morning snack: 30g nuts (almonds + cashews + walnuts) + low GI fruit
Lunch: sour dough sandwich (150g chicken/tuna/salmon/steak + avocado spread + cucumber + tomato + carrot + etc etc)
Afternoon snack: Norganic Crunchola bar + low GI fruit
Dinner: Low-carb selections (150-200g chicken/steak/etc/etc) + dish of veg-rich salad/vegetables (around 7-8 varieties of veg in total)
Supper: Yoghurt + protein powder + lol flaxseed oil

Supps:
Nature's Own multivit - 1 x day
Chromium picolinate - 3 x day

This lasts for three weeks and is designed to (a) reset my metabolism and (b) iron out my blood/sugar levels. Will change significantly in a few days.

Tipped the scales at 75.2kg today!

That's... good?

also

Nature's Own multivit - 1 x day

Keep reading this as "Nature's Own multivomit"

it is good! I felt stuck between 71-73 for about 5 months.

Oh, so it's muscle increase! Eeeeexcellent.

I'm working on that assumption! Unless I'm getting fat.

This week's routine:

M-yoga
W-pilates
Sa-elliptical + weights
Su-yoga

I'm so proud of myself that I actually go to this gym.

In six weeks I have lost 7 cm off my waist and 8 cm off my hips. That is some fucking ridiculous speed of fat loss for a skinny bloke like me.

Next week we kick into the new BUILDING programme. No more fat loss focus in my weights training, thank christ.

If we get a fitness borad and you people care enough I might post my goal pics for reference and for ethan et al to o_O over.

I was gonna post some before and after pics but I felt that I would probably get butt-hurt at having my torso animated and whiteness laughed at.

I care enough anyway! Skipping gym tonight as feel a bit fluey.

Adam, say I get up to my new goal weight (80kg - was 75 but now I've reached it I"m gonna continue) should I then do cardio and fat loss to try to get really lean-looking?

I'd go with a diet change at that point, seriously. This nutritionist is telling me 80 % of fat loss is diet and 20 % is exercise.

btw my goal pics are of other people, not me obv

I saw my goal body in the gym the other day, and quite apart from not being able to stop drooling, I thought it looked quite achievable.

Not that I'm really very fatty (13.5%) in the grand scheme of things but I don't _look_ toned at all even though I've gained 12kg in the last 12 months, most of it presumably muscle.

I saw my goal body in the gym the other day, and quite apart from not being able to stop drooling

^^^^^^^^^^^^^^^^^^^^^^^ x 329847429387429834720938472098740239845239847

Today I confirmed with my trainer that definitions increases rapidly when yr body fat drops to around 10-11 %. I am so hanging out for that moment btw.

definitions definition

When I started my body fat was 10.5%! (6.5kg) Now it's 13.5% (10kg), so I guess I've gained 9.5kg of muscle and 3.5kg of fat.

So when I get to 82 I'm probably gonna hit the cardio and all that like CRAZY, try to lose maybe 2kg and hopefully look amazingly lean and buff at 80kg/10.5%BF.

and then we can have sex

btw get help with that cardio and eating so you don't burn away all your muscle with the fat.

Oh and my body fat was 14.3 % six weeks ago. I don't know what it is now because they left the scales in the wrong studio ffs but I reckon about 13.5 % like you ^_^

I propose we DO have a b oard for this and it be called I Love Fitness And Lezzing Up.

or at the very least the description text should be "and also lezzing up".

yeah where is this fitness board, what am i paying my money for

How are you going btw? Where are you now in terms of your goals?

― "chinese coke prank" (Autumn Almanac),

thank you for asking! it was all going quite well, 6 weeks after being strict on 3x week gym sessions and 1500 cal days i'd dropped about 5 pounds (reaching 10st 7) but the day after i posted above i checked my weight and i was back up to 10st 11 which was a big shock. maybe it was muscle and the time of day i weighed myself but hey. just gonna plod on with it, stick to a restricted diet and much cardio and inc weights and hope by summer i'll have reached my target of 10st.

just to clear up what you said above, if im sweating heavily by the end of a cardio session on the bikes then is it right to say that i'll have burned off many more cals than if i'd done the same time on the cross trainer and not ending up sweating?

]btw get help with that cardio and eating so you don't burn away all your muscle with the fat.

I fear I might be doing this to some extent. I have the littlest bit of pudge over my abs that I'm trying to get rid of--it's nothing really, but it's just enough to get in the way. So I do some intense cardio 2-3 times a week (20-30 minutes on the treadmill, sprinting every other minute). Meanwhile I'm doing lots of weight training. I do wonder sometimes if the cardio is canceling out some of my progress building muscle. Seems like maybe I should focus on one or the other, but I like to run on my days off from lifting.

I usually do cardio before i lift weights

and then i do cardio (longer) on off days

am i killing my muscles???? i didn't know that? shit i might be doing this all wrong.

we have to change diet every month to fool our metabolism? bye bye ever gettin in shape...

my routine is often dictated by the time availbale on my lunch hour (gym is a block away) and I try to do the push/pull thing, often on the same day.

2-3 days/week:
either swim laps 10-12 min. or stationary bike 7-10 min.

leg presses or squats (sometimes on balance trainer)
toe raises w/ resistance
leg extensions// leg curls

crunches// back extensions
hanging leg lifts

pushups or chest press machine// row machine or lat pulldown
preacher bar curls// triceps (cable pulldown or overhead extension)
chest dips// underhand grip pullups
----------------------------------------------------------------
other 2-3 days/ week:
swim laps for about 30 minutes

I usually do cardio before i lift weights
and then i do cardio (longer) on off days
am i killing my muscles???? i didn't know that? shit i might be doing this all wrong.

It think you're supposed to do weights first if you are going to do both on the same day, but this is a good question re: over training. I've never really gotten a straight answer.

I haven't gone to the gym in 1.5 weeks.

I need to remedy that shit tonight.