The Official Workout Thread

[Bigfoot]

Been back at it a month since being out 5 months. Feels great to be back at.

 

[nvanprooyen]

**** ya man. It's always that thought like "why the **** did I ever stop doing this". I don't know about you, but those gaps have been getting shorter and shorter the older I get. There were 2 year stretches where I didn't do anything. Then a year. Then 6 months. Last time was like 3-4 months. If I fall off the wagon again, I'm hoping next time is like a month or two before it starts driving me fucking insane

 

[HeHateMe]

Got a new office closer to home, so back to the gym i will go. Looking forward to bulking/cutting at the same time. Gonna go for dat shea mac body by end of summer.

 

[nvanprooyen]

Got a new office closer to home, so back to the gym i will go. Looking forward to bulking/cutting at the same time. Gonna go for dat shea mac body by end of summer.

If you're a total noob this can work (e.g. fat / skinny fat beginner). But after that it usually doesn't.

 

[nvanprooyen]

Got a new office closer to home, so back to the gym i will go. Looking forward to bulking/cutting at the same time. Gonna go for dat shea mac body by end of summer.

If you need any advice, would be happy to help. I'm certainly not an expert...but it seems like I know more than the trainers in my gym. Which is kind of scary TBH.

 

[Sunbiz1]

Pretty good man. I started back up again consistently in October and can definitely see the results (both on the bar and in the mirror). I pretty much set out to get back in gym shape over the last 6 months and have pretty much achieved that. Even though I had lifted previously, I pretty much considered myself a "beginner" during that period. I didn't want to jump in the deep end and risk injury out of the gate. Joints are good, CNS is responding well, got form on the big 3 (deads , bench, squat) pretty well nailed down. Now I think I'm gonna take it up a notch. Think about going on about a 2 month bulk, maybe with a 5X5 of some form. After that either backcycle and hit it again or a 1-2 month cut depending on how fat I get.

Prior to changing entire routine, there are a few things to variate your basic 3 w/o using a partner.

1. Single leg presses, these are great to supplement squats...can also be utilized as somewhat of a super-set. IE: right, left. then finish it off with both.
2. Dumbbell press at a slight incline, great variation on benching...these are good for drop sets using any angle. Drop=60Lb, then 40, then 20.
3. Consider some straight core training, push-up position with toes on a stability/Swiss ball.

Lean muscle is our fat-fighting friend, as it increases our overall metabolism rate during rest.

Good luck.

 

[Sunbiz1]

Got a new office closer to home, so back to the gym i will go. Looking forward to bulking/cutting at the same time. Gonna go for dat shea mac body by end of summer.

Great, Brookfield zoo is now missing one primate...go easy on her.:lol:

 

[nvanprooyen]

I do quite a lot of db presses already. Usually with 85's or so. Main reason for me, is that it seems to activate the chest a lot more vs. involving the triceps, shoulders and back. Could just be my mechanics...but I find it much easier to focus on lifting with my chest w/ dumbells vs. a barbell. I do both though, because big compound exercises are pretty critical to developing strength and size (obviously). I definitely need to start doing some core stuff too. And flexibility. I've admittedly been ignoring both of those areas...just like I "sometimes" skip leg days

 

[HeHateMe]

If you need any advice, would be happy to help. I'm certainly not an expert...but it seems like I know more than the trainers in my gym. Which is kind of scary TBH.

Thanks, ill need it. I go to the Y because they babysit my kids for free, they get new machines every quarter and atmosphere is chill as ****. No experts there though, mostly old people and moms.

 

[nvanprooyen]

I worked out a Y for quite awhile before I had a better option, similar demographic. How is the free weight section at yours?

 

[botfly10]

I am about to start looking for a gym and a trainer. I think Ima pay a trainer just cause I don't really know what the **** I'm doing and also to help motivate.

Thing is, you guys got me all freaked out about dumb ass trainers. I don't have the slightest idea how to find a good gym and good trainer or how to tell if they having you do effective shit or if they are wasting your time.

 

[nvanprooyen]

You are a smart dude. I will post a bunch of what I would consider to be "must reads" when not on my phone. Let's say you take a month for research and due diligence. Going through that process should give you enough context to develop a good bullshit meter to make good determinations on your own.

 

[botfly10]

Yeah. Cause I know what I want from working out, just no idea what it should look like.

 

[Bigfoot]

Just take your time Bot. Form is the key, to many times see guys at the gym training do more weight than they can with horrible form. Real good way to get hurt. Good luck and enjoy it, working out is one of the ultimate tests you can have with your self. It will challenge you mentally and physically, but the results are worth it.

 

[botfly10]

Well, honestly for me, I hate the gym. For me its a means to do other activities that I enjoy. And for health. But I don't really get very much satisfaction from the working out as its own end.

 

[Sunbiz1]

I do quite a lot of db presses already. Usually with 85's or so. Main reason for me, is that it seems to activate the chest a lot more vs. involving the triceps, shoulders and back. Could just be my mechanics...but I find it much easier to focus on lifting with my chest w/ dumbells vs. a barbell. I do both though, because big compound exercises are pretty critical to developing strength and size (obviously). I definitely need to start doing some core stuff too. And flexibility. I've admittedly been ignoring both of those areas...just like I "sometimes" skip leg days

Do you use a partner on those 85's?. I cannot go past 75 initially off the knees w/o putting a ton of strain on the shoulder joint.

My gym needs a dumbbell holder.

http://forums.johnstonefitness.com/attachment.php?attachmentid=2047&stc=1&d=1087891741

Like those.

 

[Desperado34]

Just caught this thread. As someone who has worked at a fitness club for 7 years, I can give a piece of advice.

Form is key.

Want to have a toned body with muscle? 8-12 reps

Preworkout drinks are garbage. Drink a cup of coffee. I've been doing this for years and it's great.

Protein shakes, if you want and can afford them are great. Me, personally, I stopped taking them and just drink chocolate milk after workout. New studies claim same type of benefit as protein shakes. Haven't touched a shake in 4 months and my body is just as cut and muscular as always. I've noticed I'm less bloated and feel healthier too since cutting those out.

Fish oil and vitamins are vital.

 

[Desperado34]

Do you use a partner on those 85's?. I cannot go past 75 initially off the knees w/o putting a ton of strain on the shoulder joint.

My gym needs a dumbbell holder.

http://forums.johnstonefitness.com/attachment.php?attachmentid=2047&stc=1&d=1087891741

Like those.

I just got the 100s up for incline DB Friday for 6 reps in a superset.. You need to get a form down with your knees. It took me a long time but once I got it, it's helps a lot

 

[Sunbiz1]

I just got the 100s up for incline DB Friday for 6 reps in a superset.. You need to get a form down with your knees. It took me a long time but once I got it, it's helps a lot

I'd much rather start in the upright position, particularly with seated dumbbell shoulder presses.

Why risk injury unnecessarily?. Moving a set of dumbbells from the floor to an overhead position is essentially a clean and jerk movement.

 

[Desperado34]

I'd much rather start in the upright position, particularly with seated dumbbell shoulder presses.

Why risk injury unnecessarily?. Moving a set of dumbbells from the floor to an overhead position is essentially a clean and jerk movement.

fhe floor? I grab them off the rack, put them on my knees and rock em up.

Don't bother with flat bench either if your rotators are okay wth incline. My chest hasn't looked better since I started doing incline and decline, n no flat.