modern10
Expert Member
I'm only back on Thursday. 10 days off
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Question of the Day: If you were buying a TV today, which brand would you choose?
The Bodybuilders Thread!
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InternetSwag
Expert Member
1.05 here, but it took about 2 weeks
InternetSwag
Expert Member
Yooh these workouts with 5 hours of sleep are going to be the end of me.
Okay I'll try, excuse my lack of knowledge on the correct terms and excercise names
Chest = Bench (incline), Flyes (incline), Bench flat, flyes flat, bench decline, flyes decline. Cables (the one that you have weights on either side and it looks like upright flyes), here I only do it with the pully on the ground, so the weight gets "lifted" from the grou upwards towards me in a flye movement. Then 1 arm dumbell pressess (doing a lot of stuff 1 arm helps me with core). 1 arm cable bent over flyes. Pushups (start with diamiond, max, then normal max, then wide max)
Arms = warmup with 5Kg dumbell. 100 reps curl and 100 reps tricep kickbacks. Then dumbbell bicep curl. Tricep kickbacks. Z bar bicep curl, z bar overhead tricep extensions. Cable straiight bar bicep curl, tricep straight bar pressdown. Hammer curls with dumbbell and 1 arm overhead tricep extension. Tricep bodyweight dips till failure. Forearm straight bar curl, reverse curl. then twist wristh as fas as possible with 2kg "pink weight" till failure.
Back = Lat pulldowns on cable, sitting rows on cable, standing raises with z bar. bent over flyes. bent over reverse rows. 1 arm lat pulldowns (sit sideways on lat pulldown machine and attach 1 hand grip) 1 arm rows and 1 arm standing raises on cable.
As mentioned, I change excercises every few weeks but this is what I currently do more or less. I go a lot on "feel" so I have no strictly set routine.
Hi Eliteop
Congrats on all your effort. Has all the work you put in changed you as a person? Do you have a different out look on life and do people treat you differently?
Just wondering if there are any long term affects making such a big change in your life.
Thank you
Well my confidence has definitey increased, in myself especially. Just communicating with people. Not that I'm literally thinking "I'm well built so now I can have a conversation with just anyone" but I no longer feel that "shy" I guess. Health wise is I literally "feel lighter" and not as out of breath over anything anymore.From an external point of view I'm getting a lot more attention from the ladies and I certainly don't mind
Then my suppliments is about a R1000 a month and I've had to get rid of some bigger clothes and get some proper fitting ones.
Outlook on life, is why did I not do this 10 years ago?! Well I did train but not the right way and my diet was up to...
Drinking wise is I skip all beer or carb loaded drinks. Whiskey and soda when going out and thats it.
So long term it literally becomes a lifestyle to want to eat and be healthy, sure I do cheat with an ice-cream or burger or something once a week, but coz now I can afford to.
Hope that answers what you looking for..
Did you follow a specific eating plan? Did you see someone, i.e. nutritionist, or were you just more mindful about the stuff you were putting into your body?
Did my own thing. Cut -all- foods that has dough in them or made from it, breads, pasta's etc. Cut sugar as much as possible and no dairy where possibe.
In short, I onnly eat meats and veggies (except potato's and sweet potato's), drank water and black coffee and some sprite zero.
I think this is a Keto diet or similar I did not research but some colleauges mentioned that.
Thank you
From an external point of view I'm getting a lot more attention from the ladies and I certainly don't mind
Then my suppliments is about a R1000 a month and I've had to get rid of some bigger clothes and get some proper fitting ones.
Outlook on life, is why did I not do this 10 years ago?! Well I did train but not the right way and my diet was up to...
Drinking wise is I skip all beer or carb loaded drinks. Whiskey and soda when going out and thats it.
So long term it literally becomes a lifestyle to want to eat and be healthy, sure I do cheat with an ice-cream or burger or something once a week, but coz now I can afford to.
Hope that answers what you looking for..
Thanks that answered my questions. Its very motivating to see someone achieve their goals.
CrazYmonkeY159
Expert Member
Hey people.
Bit of an odd request but im looking for good quality Fish Oils high in Omega 3 (EPA and DHA)
I am looking for fish oils that have ~500mg combined EPA and DHA per pill/serving. It has come to my attention that my cheap-o Dischem Fish oils are practically doing nothing (low amounts of omega - 3)
Bit of an odd request but im looking for good quality Fish Oils high in Omega 3 (EPA and DHA)
I am looking for fish oils that have ~500mg combined EPA and DHA per pill/serving. It has come to my attention that my cheap-o Dischem Fish oils are practically doing nothing (low amounts of omega - 3)
Have you tried 'The real thing' brand ? They are also available form Dischem, and they come in small tins of 60 pills. Supplemental information per serving:
Omega 3 fatty acids: 1600mg
EPA: 800mg
DHA: 600mg
(serving = 2 pills)
CrazYmonkeY159
Expert Member
Will go scout out Dischem after NY
InternetSwag
Expert Member
Uuurrrgghhh I have the worst hangover ever.
Tried to do some home gym, but got muscle cramps.
fff I'm just gonna sleep
Tried to do some home gym, but got muscle cramps.
fff I'm just gonna sleep
i could hardly walk up the stairs to my apartment this morning D:
looking forward to gym tomorrow though, probably gonna be full of gym newcomers
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InternetSwag
Expert Member
How much would I be looking at to set up a home gym. Normally do mostly free weights exercises so thinking that I would need a pull up bar, weights, bench. Was going to a small private gym that has now moved, and not on discovery so Virgin will cost me a bit.
InternetSwag
Expert Member
Pull up bar is cheap, you can get a doorway one for R200 (If you're willing to settle for that) Plates and DB's are expensive as **** though. A 20kg plate will cost R500+ each and you need at least 2 of those (at least 4 if you're gonna do Deadlifts).
A good bench will be R1200-R1500+
Then you still need an olympic bar, EZ curl bar w/e which go for about R200-R400+ as well.
Eh, you're probably looking at about R5000 excluding anything squat related. Though my math might be off
Tinuva
The Magician
If it was only R5000 I would have done it some time ago already.
But then again, I believe you can't go without a squat rack. That said, I should probably look at building my own, shouldn't be too hard, as long as the scrap metal I get is strong enough and can take the weight when I can't.
I personally would want to be able to do a full body work-out, so if you can do the following exercises you good to start for a home gym:
- Deadlift (back and legs)
- Squat (legs and core)
- Bench Press (chest)
- Standing Barbell Overhead Press (shoulders)
- Pendlay rows (back)
That would be my basis to start with, which would need:
(First important things are bar and plates)
- olympic bar
- 2-4x 20kg olympic plates
- 2x 10kg olympic plates
- 2x 5kg olympic plates
- 2x 2.5kg olympic plates
- 2x 1.25kg olympic plates (if you can find them)
(second is the equipment that hold you or keep you safe)
- bench (flat and perhaps adjustable)
- squat rack
or
- cage (this can be used for safe benching and squatting and overhead press, MUCH safer than the flat benches @ VA)
Other stuff can then come in later
- pull-up bar
- bars to do dips on
- dumbbells - there 2 varieties here, the static ones, or the ones you put plates on to change the weight.
But then again, I believe you can't go without a squat rack. That said, I should probably look at building my own, shouldn't be too hard, as long as the scrap metal I get is strong enough and can take the weight when I can't.
I personally would want to be able to do a full body work-out, so if you can do the following exercises you good to start for a home gym:
- Deadlift (back and legs)
- Squat (legs and core)
- Bench Press (chest)
- Standing Barbell Overhead Press (shoulders)
- Pendlay rows (back)
That would be my basis to start with, which would need:
(First important things are bar and plates)
- olympic bar
- 2-4x 20kg olympic plates
- 2x 10kg olympic plates
- 2x 5kg olympic plates
- 2x 2.5kg olympic plates
- 2x 1.25kg olympic plates (if you can find them)
(second is the equipment that hold you or keep you safe)
- bench (flat and perhaps adjustable)
- squat rack
or
- cage (this can be used for safe benching and squatting and overhead press, MUCH safer than the flat benches @ VA)
Other stuff can then come in later
- pull-up bar
- bars to do dips on
- dumbbells - there 2 varieties here, the static ones, or the ones you put plates on to change the weight.
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Sensorei
Executive Member
A decent adjustable bench is R2000+, an olympic bar is R1500+, olympic EZ Bar R600, cheapest power cage about R4300, rubber coated olympic 20kg plates R600-R700 each. Not sure where InternetSwag is pulling those numbers from but you can't get decent stuff at those prices.
Do not buy trojan rubbish.
Do not buy trojan rubbish.
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