Thread: Any Gym Rats Here?

^You said in your first post, what you ate. Do you take supplements such as creatine or whey protein to help bulk up? ...Hopefully not steroids.

Originally Posted by mobs00

Here's my Monday workout:

Chest.

All done with 4-5 sets - reps of, 12, 12, 12, 8-10

Flat bench dumbell press
Incline dumbell press
Decline dumbell press
flat bench dumbell flys
Barbell bench press
barbell incline press
barbell decline press
bent over cable flys
Smith machine bench press
Smith machine incline press
Smith machine decline press

Well done. I realize that you are working a slightly different muscle when you do incline and decline, but have you thought of other exercises to target those muscles? Just wondering your reasoning.

Another question for any gym rats, my trainer told me to do four sets, but I have always done three sets of 10-13 reps for general toning.

Decline targets the lower chest and incline the upper. They are the most effective although you can do variations of those movements to target the same areas. Incline and decline dumbell flys come to mind.

Originally Posted by Slick

Would pics of myself be more exciting?

Yeah, I cant physically eat 5000+ calories a day of real foods..... I just get too full. I have to take weight gainer for 2-3 of those meals per day.

I take this http://www.bodybuilding.com/store/opt/sm.html About

Between some meals and IMMEDIATELY after I workout. 1200 cals in water 1600 in low fat milk. 50g protein per serving. Get about 250-300g protien per day

I also drink a pre workout energy drink... I dont really take creatine, but my workout drink and weight gainer have a bit in it.

I also take multivitamin geared towards training... Thats about it really.

about the sets, Usually you will start at 3 sets, and in a few weeks move it to 4 to cause more breakdown. Then when you master those sets with the weight you are using, bump the weight up and continue doing 4 sets. And keep going progressive like that. Reprange you work in and your diet will be the biggest factor in toning. 10-13 is good I might even go 12-15 on some of the more isolated moves.

Originally Posted by mobs00

Originally Posted by Slick

Would pics of myself be more exciting?

Lulz

Why not? Its a gym thread and nothing wrong with trying to improve yourself...

Seriously, do you really do chest like that?

I wear a lifting belt

prone to lower back probs!

^^ Yup. My problem is opposite yours, I'm a mesomorph body type and put on muscle too fast. I started at the beginning of March at 97 kilos and quite a bit of fat. Now I'm 103 kilos, still some fat but I've lost a lot of it and gained muscle mass.

Guess I got to bump the reps up to 20 per set now.




^ I never wear a lifting belt. I find it weakens supporting muscles in the back, hips and stomach. I just lower the amount of weight I'm using if I'm concerned about straining my back.

Originally Posted by Slick

Yeah, I cant physically eat 5000+ calories a day of real foods..... I just get too full. I have to take weight gainer for 2-3 of those meals per day.

...

I dont really take creatine, but my workout drink and weight gainer have a bit in it.

So it's not all healthy food as you claimed first.

So enlighten me, what do you consider healthy? Do you think that weight gainer/creatine are unhealthy? The things that I take come naturally in foods that we already eat. Creatine is all through red meats. You must be one of those people that think creatine is a steroid or some special drug.

Where did I mention steroids or other kind of drugs?

I just say it is not healthy food or food at all but a supplement.

Naw brah, its food. Everything you get in a gainer shake comes from dense foods. I just opt for the ready made stuff for convience.

But this tastes great:

1 tbsp. Peanut butter
1 banana
2 c. chocalate milk
1 c. Chocacate ice cream
1 serving of choclate whey (or any other flavour) for protein
1/2 tsp. flax seed oil

This blend gives you exactly
1000 cal.
40g of good fat (most of it)
130g of carbs
45g. of protein

3 mins in a blender

Or:

1-1/2 cup of milk
2-3 table spoons of peanut butter (all natural)
1 banana
1 cup of vanilla yogurt
2 scoops of vanilla protein
Some ice

Instant gainer.

^This thread is about the gym, so why don't you post that recipe in the food section, or start your own thread. The original question was, what exercises do you do, and can you recommend a good exercise to others.

Originally Posted by mobs00

^^ Yup. My problem is opposite yours, I'm a mesomorph body type and put on muscle too fast. I started at the beginning of March at 97 kilos and quite a bit of fat. Now I'm 103 kilos, still some fat but I've lost a lot of it and gained muscle mass.

Guess I got to bump the reps up to 20 per set now.

Yup, mesomorph here, too. Another reason why I don't go by the scale. Muscle weighs more than fat. It sounds like you put on a lot of muscle to go up 6 kilos in weight?

^ and the put on the muscle & weight he must be running a caloric surplus.

I alternate my lower body workout with smith machine squats and pistol squats + bulgarian lunges with a weighted backpack. smith machine for the mass and the other 2 for the stabalisation muscles.

pistol squats are an excellent body weight exercises.

^ are you Russian, MC?

Ran into this clip... It can be motivational for some.

Quite the transformation!

Originally Posted by phuketbound

^This thread is about the gym, so why don't you post that recipe in the food section, or start your own thread. The original question was, what exercises do you do, and can you recommend a good exercise to others.

He was only helping ya grumpy bliatch

Some fail to realize that diet is a primary factor in health / weight training and conditioning... But of course PB the muay thai master knew this...

the motivational clip is john stone
he has an excellent website, do a search for john stone fitness
MC2 be careful with rthe smith machine squats, its not a natural movement
less weight with free standing squats are better

i love the smith machine squats.
never had an injury with them.
always careful to warm up, keep good form and aware of my bodys limits.

I like smith machine squats because i dont have to worry about balance and dropping the weights, i can just concentrate on driving the weight up, knowing i can lock the bar any time. hence i can lift heavier and get therefore better results.

anyway just my preference.