Gym Thread (2013)

[abeybaby]

kensan:
yeah i was at uom for 9 months. It was convenient during uni, but terrible during holidays.. also, it got really crowded really quickly, and they played terrible music. and the pulleys were all rusted, so you got an exaggerated concentric phase and a useless eccentric phase. but besides that, its not a bad gym

yeah i rented a locker, and i always had a big blue bag full of food... im not sure what the plan is for 2013, i think im moving away from rice and into bread a bit, so food wont be as much of an issue. might have to get another locker, but i realllyy dont want to! so expensive ($90/year!!!! although there were cheaper ones, but in very inconvenient places)

Not necessarily. Incline bench press and incline flies hit the posterior deltoids as well as pecs. I always do back or legs after a chest workout.

true, its never been bad enough for me (since i have left shoulder issues, so i do excercises that avoid shoulder pain on chest days)

aes, monash gym is AWESOME. I seriously love it! i just wish you had more leg presses, but besides that, its amazing

[TimmyC]

For people that train at Dohertys, look up a guy on facebook named NZhredder, he trains there and is quite popular.

And remember, squats get the twats. (am I allowed to say that?)

[kensan]

@babes
If you don't mind me asking, which suburb do you live in (or how far away from the CBD)? See I live in Ringwood so UoM and Dohertys will be a pain during the holidays. And my local one could be a nuisance during semesters. I'm not sure yet, I guess it will depend on timetabling works out.

I think I will rent a locker too, I'm assuming you rented from this place? http://union.unimelb.edu.au/union-you/locker-hire
I think it was Russ that mentioned that the Environments lockers were more spacious, so I'll have to check that out too.

[abeybaby]

I live in glen iris, so it's about 45 mins to dohertys. I'm training at my old gym in Camberwell during holidays, and I've just put my dohertys membership on suspension till uni starts. You need to have a 12 month membership to be able to suspend

Yeah that's where I rented my locker from. There are better places, but that one is right next to the microwaves :p

[abeybaby]

For people that train at Dohertys, look up a guy on facebook named NZhredder, he trains there and is quite popular.

And remember, squats get the twats. (am I allowed to say that?)

checked him out.. not my cup of tea.. not into the whole 'aesthetics brah' culture....

[Hutchoo]

checked him out.. not my cup of tea.. not into the whole 'aesthetics brah' culture....

He also has the ugliest face in the world.

[Biceps]

For people that train at Dohertys, look up a guy on facebook named NZhredder, he trains there and is quite popular.

And remember, squats get the twats. (am I allowed to say that?)

He isn't big he is only shredded

[TimmyC]

Neither am I, but I was just saying haha

[duhherro]

any year 12s here planning to go gym too?

[Mr Keshy]

any year 12s here planning to go gym too?

Not to the gym, but at home. I fear that I'll become lazy if I go to the gym. ie, come back, too tired, sleep.

[Tonychet2]

ive got a picture of me at july 2012 and a picture of me now... i started training in the last month of VCE in november so its been about 3 months.. before and after pic

the secret is to eat and do cardio for 10 minutes after every workout 30 seconds on level 5 and 30 seconds on level 15 (HIIT)...

people that say skip cardio because it kills your gains are clueless.... it only kills your gains if you don't eat because doing cardio burns extra calories and your body needs to be in an excess of calories to gain muscle / weight (IF IT FITS YOUR MACROS).... it kills peoples gains because they eat the same and do cardio... so they are burning more energy without adding more energy so therefore will grow slower

simply be in excess of 2000kJ a day and you will balloon in size...

and also ... a carb is a carb it doesnt matter wether its high GI low GI a sugar a complex carb... let me emphasise this ... A CARB IS A CARB it has about 16-17kJ of energy per gram whether it be sugar or polysaccharide....

your body composition is determined by how much calories you put in ... keep in mind you DO need protein to grow 

now...to the people who are crazy with eating clean... if it works for you thats great but whether you eat mcdonalds / kfc / ice cream it doesnt matter... the reason why alot of people who get
excess fat off this is because of its GI value... the energy is released fast and as a result you will feel hungry again in a shorter period of time thus making you eat more in a whole day and therefore you will be likely to be in a LARGE calorie surplus, therefore your body stores it as fat

[Markkiieee]

I'm 16, I weigh around 250 pounds.
I recently started gym and have been going for 16 days now. I've lost around 5kgs since I started.
I follow a 95% protein diet with 4% carbs and 1% fat and 3 to 4 litres of water daily.

Everyday includes cardio. 10 minutes on the bike with resistance at 75% (for muscle gain)

I do this:

Monday: Arms \ Chest \ Shoulders

Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 20 reps x 4 (75kgs)
Peck machine 20 reps x 4 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)

Tuesday: Legs

Seated leg press 25 reps x 5 (160kgs)
45 degree leg press 9 reps x 4 (270-340kgs, (depends how I feel))
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time

Wednesday: Back \ Chest

Bench press 12 reps x 4 (82kgs)
Rowing machine 15 reps x 3 (75kgs)
I don't know the name but it's where you pull down the bar and it works your back (35kgs)
Peck machine 20 reps x 3 (42kgs)

Thursday: Rest day

-
-
-
-

Friday: Bicep \ Chest \ Shoulders

Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 15 reps x 3 (75kgs)
Peck machine 20 reps x 3 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)

Saturday: Rest day
-
-
-
-

Sunday: Legs

Leg press 25 reps x 5 (160kgs)
Seated leg press 9 reps x 4 (325kgs)
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time

[Tonychet2]

I'm 16, I weigh around 250 pounds.
I recently started gym and have been going for 16 days now. I've lost around 5kgs since I started.
I follow a 95% protein diet with 4% carbs and 1% fat and 3 to 4 litres of water daily.

Everyday includes cardio. 10 minutes on the bike with resistance at 75% (for muscle gain)

I do this:

Monday: Arms \ Chest \ Shoulders

Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 20 reps x 4 (75kgs)
Peck machine 20 reps x 4 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)

Tuesday: Legs

Seated leg press 25 reps x 5 (160kgs)
45 degree leg press 9 reps x 4 (270-340kgs, (depends how I feel))
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time

Wednesday: Back \ Chest

Bench press 12 reps x 4 (82kgs)
Rowing machine 15 reps x 3 (75kgs)
I don't know the name but it's where you pull down the bar and it works your back (35kgs)
Peck machine 20 reps x 3 (42kgs)

Thursday: Rest day

-
-
-
-

Friday: Bicep \ Chest \ Shoulders

Dumbbell curls 10 reps x 4 (14kgs)
Bench press 12 reps x 4 (82kgs)
Shoulder press 7 reps x 4 (24kgs)
Rowing machine 15 reps x 3 (75kgs)
Peck machine 20 reps x 3 (42kgs)
Tricep curls 9 reps x 3 (15kgs)
Chest press 15 reps x 7 (60kgs)

Saturday: Rest day
-
-
-
-

Sunday: Legs

Leg press 25 reps x 5 (160kgs)
Seated leg press 9 reps x 4 (325kgs)
Quads 7 reps x 3 (80kgs)
Calve press 25 reps x 2 (220kgs)
Squats 5 reps x 2 (20kgs) - I have VERY bad balance which limits me to only doing around 5 at a time

uhh there is so much wrong with this i dont even know where to begin...

firstly - how do you eat a 95% protein diet? even the most hydrolysed whey isolate availible is only 90% protein... 4% carb and 1% fat ?? your body needs fats to survive it is essential if you were on truly 1% fat you'd be in hospital due to health problems

for a beginner and optimal results  you should be on a 45carb:30protein:25fat ratio and from your stats given you are probably a high bodyfat percentage so be in a deficit of around 2000kJ and the fat will melt off

secondly- why are you training your chest 4 times a week and back once - if you want to train anything twice a week it should be back or legs
and the routine is horrible im sorry....

if you want to do muscle groups together here is an example of a better routine for chest / triceps

1) incline dumbell bench OR incline barbell 4 sets 8 - 12 reps
2) flat dumbell bench OR flat barbell 4 sets 8 - 12 reps
3) incline dumbell flyes 4 sets 8 - 12 reps
4) seated or vertical chest press 4 sets 8 - 12 reps
5) dips 4 sets 8-12 reps
6) close grip bench OR skullcrushers 4 sets 8 - 12 reps
7) a variation of tricep extension you can use dumbell or machine 8 - 12 reps
tricep pulldown 4 sets 8 - 12 reps

10 minutes HIIT cardio

[Tonychet2]

and for beginner your form should be slow and controlled - no jerking or incorrect techniques for example on deadlift etc and it is very easy to snap your stuff... there is no real point putting your weight here just aim for 8 - 12 reps on anything

[Markkiieee]

and for beginner your form should be slow and controlled - no jerking or incorrect techniques for example on deadlift etc and it is very easy to snap your stuff... there is no real point putting your weight here just aim for 8 - 12 reps on anything

wow I did not mean 95%, lol wtf. I'm so tired sorry.

yeah I'm a massive noob and need help. be cool if you could help me with a timetable in inbox