The Bodybuilders Thread!

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@ xrapidx - you do understand that if you start training weights and you don't exercise legs it will become the part you HATE about gymming when you have to start it? At least do squats once a week. Spare yourself a world of suffering at the end :D

@ Sensorei - I don't have knee straps or a belt. I MUST get me some. Last week Friday I did some bent over barbel rows and hurt my back. Had to gym alone and guess I didn't rest enough between sets. It feels better today but don't think I'm gonna push for 180 now on Wednesday, I'll go for it next week. I weigh 99Kg now btw.
 
Chris_H said:
@ xrapidx - you do understand that if you start training weights and you don't exercise legs it will become the part you HATE about gymming when you have to start it? At least do squats once a week. Spare yourself a world of suffering at the end :D
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Not worried about that - I love leg exercises - probably why my legs are the strong part :(

Went to the gym yesterday to work out what I could lift (ORM) - it was extremely depressing - I could lift less than half of what I lifted when I stopped in 2006.
 
xrapidx said:
Not worried about that - I love leg exercises - probably why my legs are the strong part :(

Went to the gym yesterday to work out what I could lift (ORM) - it was extremely depressing - I could lift less than half of what I lifted when I stopped in 2006.
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Yeah, three years is a long time out of gym. My brother stopped in December and only started a month ago. At first he could not even lift half what he used to but now he is lifting more than ever because he is doing it right.

I could PM you a 3 day routine if you want, it does have legs included though >.<
 
Chris_H said:
Yeah, three years is a long time out of gym. My brother stopped in December and only started a month ago. At first he could not even lift half what he used to but now he is lifting more than ever because he is doing it right.

I could PM you a 3 day routine if you want, it does have legs included though >.<
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Yeh - if you could, I can maybe use or not use some of it :)

Can't even straighten my arms today :(
 
xrapidx said:
Yeh - if you could, I can maybe use or not use some of it :)

Can't even straighten my arms today :(
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lol, lucky you, the only part of my body that still gets stiff after a workout is my chest :P

I'll PM that workout for you, should get your strength back fast if done correctly.
 
Chris_H said:
lol, lucky you, the only part of my body that still gets stiff after a workout is my chest :P
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Seriously? What about your legs? My hams and glutes ache for 3/4 days after squats still. But my shoulders don't get stiff no matter what I try and refuse to get stronger. I can military press my bodyweight for 10 though so I guess I should be satisfied but no matter what I try I can't get much strength gains there.
 
Looks like I stuffed up my one arm on Sunday, can't go past 60 degrees... FFS.
 
Na - I did the noob thing of not warming up properly... thought I'd do some low weight reps instead of warming up on bicycle or rowing machine, apparently I wasn't warm enough when I moved to the heavy weights.
 
oh noes, not nice. The idea of a warm-up is not only to get the muscles warm, but to get your joints lubricated. Don't go from warm-up straight to 90% effort lifts.

My first chest routine (bench press) looks like this for instance:
20x bar only - warm up
20x 30Kg - warm up
12x 60Kg - warm up
8 x 100Kg
6x 110Kg
4x 120Kg
3x 130Kg + (depends on how strong I feel)
6x 80kg
6x 80kg

After that I do 3 more exercises at 4x8 reps at the same weight (about 90% effort toward rep 5-6)
 
Haha - thats what I used to bench, almost identical before I stopped... I struggled lifting 70kg (including 20kg for the bar) on Sunday :(.

Didn't go straight to 90% - but did start high to work out my orm.
 
That's what I was benching at 82Kg 120x8 before my shoulder injury (doing shoulder press). Now I can do 120x4 but not even 1 rep of 130 eish. It also sucks training now without someone to spot since I joined a new gym. Having a training partner makes a huge difference.
 
xrapidx said:
Haha - thats what I used to bench, almost identical before I stopped... I struggled lifting 70kg (including 20kg for the bar) on Sunday :(.

Didn't go straight to 90% - but did start high to work out my orm.
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orm = one rep max?

// or did you mean arm :D
 
Sensorei said:
That's what I was benching at 82Kg 120x8 before my shoulder injury (doing shoulder press). Now I can do 120x4 but not even 1 rep of 130 eish. It also sucks training now without someone to spot since I joined a new gym. Having a training partner makes a huge difference.
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It does suck yeah, you can always go that little extra with someone spotting and that is when you build muscle. My one rep max is 145Kg, but that is doing a whole different routine... the one posted above is too exhausting to try that!
 
Sensorei said:
That's what I was benching at 82Kg 120x8 before my shoulder injury (doing shoulder press). Now I can do 120x4 but not even 1 rep of 130 eish. It also sucks training now without someone to spot since I joined a new gym. Having a training partner makes a huge difference.
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Thats true - i know no one at Century City - and almost got stuck under the bench press on Sunday with my expectations being to high.

When I move, I actually want to build a decent home gym, Century City is packed, and waiting for equipment is a serious pain in the ass.

I must actually go check how busy they are at 20:30.

Chris_H said:
orm = one rep max?

// or did you mean arm :D
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one rep max :p
 
xrapidx said:
Thats true - i know no one at Century City - and almost got stuck under the bench press on Sunday with my expectations being to high.

When I move, I actually want to build a decent home gym, Century City is packed, and waiting for equipment is a serious pain in the ass.

I must actually go check how busy they are at 20:30.

one rep max :p
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Yeah, cape gate is becoming a moerse mission now as well, having to wait about 15 to 20 minutes for a noob to finish on a bench :mad:

But it is always like this at this time of the year... quiets down during summer and then it is hectic again for 3 weeks in Feb... lol people are so predictable :D
 
Yeh - I'm used to small private gyms... not used to waiting for equipment.

Think I'm going to get a nice set of Powerblocks as dumbbells - and then a decent squat rack and bench, and some big plates up to around 160kg... anything after that I'll go to Virgin Active - can probably build a nice little weight gym in my garage when I move.
 
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