Ja if heard about the 3 day workout,but its difficult for me to get to gym on Fri.I think you have to get a program that suites your lifestyle and that u enjoy.so sticking with this one for now.but trying to keep the workouts under 45 minutes)
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The Bodybuilders Thread!
- Thread starter Tamerlane
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Just eat to your work load... I've tried all the fads, and what works (for me) - is just going back to basics, basic weight training, basic calorie controlled diet.
If you match your diet to your goal, and hit that diet 90% of the time, you can't go wrong
I was reading an article by Jim Wendler where he says to draw up a sheet with your daily meals, e.g. Day 1
Meal 1
Meal 2
Meal 3
Meal 4
etc
Put a stick next to each meal when you have it, at the end of the week, add up the tickets, divide it by the total meals - and see if your'e following your diet... most people stuff up on weekends.
And if you're not eating properly, you're probably wasting your time in the gym anyway.
If you match your diet to your goal, and hit that diet 90% of the time, you can't go wrong
I was reading an article by Jim Wendler where he says to draw up a sheet with your daily meals, e.g. Day 1
Meal 1
Meal 2
Meal 3
Meal 4
etc
Put a stick next to each meal when you have it, at the end of the week, add up the tickets, divide it by the total meals - and see if your'e following your diet... most people stuff up on weekends.
And if you're not eating properly, you're probably wasting your time in the gym anyway.
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Tinuva
The Magician
Anyone done JM presses as an assistance/accessory exercise for triceps? I can't find any real good videos on how it is done exactly, but I think I sortoff got the just of it. Did it with only the bar yesterday, and can say for certain today I feel it pretty hard on my triceps, which I haven't felt in a while.
D3x!
Banned
imo if you can feel it today and it didn't physically hurt you in any way then i reckon u doing it fine.
Tinuva
The Magician
Ah yes that I what I meant, I can definitely feel it today, as in good pain that is called DOMS, didn't feel it at all yesterday so pretty sure I didn't hurt myself.
Tomorrow I have 11 sets of deadlifts... from 130kg for 10 reps... till 200kg for 5+... (might drop the 200kg down though depending on how I feel)... and then a 3.5km jog. Not looking forward to it 
Kloofvreter
Honorary Master
Tomorrow I have 11 sets of deadlifts... from 130kg for 10 reps... till 200kg for 5+... (might drop the 200kg down though depending on how I feel)... and then a 3.5km jog. Not looking forward to it
Today I will do deadlifts as follows:
20 x 60 kg
15 x 100kg
10 x 140kg
10 x 180kg
5 x 220kg
1 x 250kg
1 x 260kg
1 x 270kg
Then three-quarter deaflifts, 5 x 300kg, 5 x 340kg
I will also TRY to run/stumble for 3 - 4 kg's when done.
Kloofvreter
Honorary Master
Today I will do 20 sets of bicep curls in the squat rack, because thats the intended purpose of the squat rack right?? Damn them bicep warriors
Curls for the girls, you know ;p I will do this, but only if there's nobody waiting for the squat racks. The few times that I actually do bicep curls, I prefer the olympic bar, much more comfortable grip than the normal thin bar.
What? I struggled to deadlift 60KG yesterday. I went down to 40KG
Squatting was even worse. I'm so weak. Very concerned.
How much do you weigh? And your height?
Kloofvreter
Honorary Master
This is indeed what I did yesterday, including some tricep dips on the dipping machine (5 sets of 10 at full weight), and some lat pulldowns (low weight, high reps). Then 15 minutes on the cycle to keep the blood flowing a bit!
I was NOT about to run/jog/stumble for 5 kms when I got home. Today my lower back and ass is making it's presence known, but it's all good.I weigh 125 now, waaay to much. But I have made some progress, and it seems witht that comes this sudden weight gain. THe weight itself does not worry me much, I seem to have gotten a LITTLE thinner around my waist, enough to make me tighten the belt an extra notch, but I still have this paunch I would love to get rid of
Haha you'll always find a douche in peak times repping out his biceps in the squat rack, there are are like 3 or 4 extra olympic bars at my gym which can be used for curling, except for making it slightly more comftorable to pick up the weight of the rack (because who goes to the gym and lifts weight of the floor
) them chicken legged/bicep warriors have now business in the squat rack during peak timesPS I'm really generalizing now, 90% of the folks at my gym are considerate, and will have no problem doing there curls elsewhere if the squat rack is need, but it’s still funny how the other 10% just can't care less.
Kloofvreter
Honorary Master
Haha you'll always find a douche in peak times repping out his biceps in the squat rack, there are are like 3 or 4 extra olympic bars at my gym which can be used for curling, except for making it slightly more comftorable to pick up the weight of the rack (because who goes to the gym and lifts weight of the floor
PS I'm really generalizing now, 90% of the folks at my gym are considerate, and will have no problem doing there curls elsewhere if the squat rack is need, but it’s still funny how the other 10% just can't care less.
I think the simplest explanation for curling in the squat rack is space as well. Both gyms I've been to (Tygervalley VA, now I'm at Durbanville) seem to lack space for curling with an olympic bar. I will ONLY do curls in the rack, but as I said, when there's nobody waiting or it's not busy. I don't do bicep curls anyway, I don't like the waterballoon look of most of these youngsters
There's a joke doing the rounds where a guy tells his buddy, hey there's no place to squat here, let's go do squats in the curl rack!
There's a joke doing the rounds where a guy tells his buddy, hey there's no place to squat here, let's go do squats in the curl rack!
Tomorrow I have 11 sets of deadlifts... from 130kg for 10 reps... till 200kg for 5+... (might drop the 200kg down though depending on how I feel)... and then a 3.5km jog. Not looking forward to it
This is indeed what I did yesterday, including some tricep dips on the dipping machine (5 sets of 10 at full weight), and some lat pulldowns (low weight, high reps). Then 15 minutes on the cycle to keep the blood flowing a bit!
I weigh 125 now, waaay to much. But I have made some progress, and it seems witht that comes this sudden weight gain. THe weight itself does not worry me much, I seem to have gotten a LITTLE thinner around my waist, enough to make me tighten the belt an extra notch, but I still have this paunch I would love to get rid of
Well you beat me on your goals... think I drank to much on Sunday, was screwed today doing dead-lifts, didn't even attempt 200kg for 5+ - guess it moves to next week now.
Ended up doing:
Deadlift
85 kg x 5 reps
105 kg x 5 reps
130 kg x 3 reps
140 kg x 5 reps
160 kg x 5 reps
180 kg x 3 reps
120 kg x 10 reps
120 kg x 10 reps
120 kg x 10 reps <-- round about here I thought I was going to vomit
120 kg x 10 reps
120 kg x 10 reps
Hanging Straight Leg Raise
12 reps
12 reps
12 reps
12 reps
12 reps
Running (treadmill) <-- starting here I could taste the whisky from Sunday.
0:20:00 || 3.7 km
I think the simplest explanation for curling in the squat rack is space as well. Both gyms I've been to (Tygervalley VA, now I'm at Durbanville) seem to lack space for curling with an olympic bar. I will ONLY do curls in the rack, but as I said, when there's nobody waiting or it's not busy. I don't do bicep curls anyway, I don't like the waterballoon look of most of these youngsters
There's a joke doing the rounds where a guy tells his buddy, hey there's no place to squat here, let's go do squats in the curl rack!
I've actually given up "respecting" the squat rack for squats... I now do curls in it, I think it only gets used about 20% of the time for its intended purpose at Virgin.
Tired of standing there waiting for some guy to finish his shrugs, or curls, or pull-ups... or what ever else they found to do there.
I've requested VA do something about it instead of bitching at me for having a small bag with chalk a towel and water... but apparently my bag is a greater violation than putting weights away - or using the equipment for its intended purpose.
Kornhub
Blackburn Fan
I was thinking of getting some resistance bands,looks good for working out at home.
As soon as you stop being active.
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