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Thread: What should i do at the gym

  1. #76
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    Re: What should i do at the gym

    Quote Originally Posted by Omie Jay View Post
    with your attitude + diet you'll make it imo
    Hopfeully before im 20 or 21. Thatd be beastly. natty of course.


    Being able to bench in one hand what the average man would struggle to bench in 2 just sounds cool. Theres a guy at my gym who is about my height and hes absolutely ripped as fuck at probably 95-100kgs. He walks around like a hero maxing out everything in the gym. I just have plans to be smarter, stronger and more successful than most people. Theres nothing nice about being mediocre.

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    Hip-Hop Saved My Life sunjet's Avatar
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    Re: What should i do at the gym

    everyone always asks how much you bench

    how much you deadlift/squat more like it
    BComm (Accounting, Finance) @ UNSW

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    Re: What should i do at the gym

    Quote Originally Posted by sunjet View Post
    everyone always asks how much you bench

    how much you deadlift/squat more like it
    I ask them how much they bench. Then I hit em with "what about squat.. deadlift?" they usually have no idea what im on about.

    Squat 135x6 (parallel)
    DL 135x8

    3 months ago, injured since then havent managed to go over 235x10 since then and strained my quad the other week midway through my second set so who the fuck knows. mighty frustrating.

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    kdslkf vanush's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by amirite View Post
    I ask them how much they bench. Then I hit em with "what about squat.. deadlift?" they usually have no idea what im on about.

    Squat 135x6 (parallel)
    DL 135x8

    3 months ago, injured since then havent managed to go over 235x10 since then and strained my quad the other week midway through my second set so who the fuck knows. mighty frustrating.
    Post your routine + diet

    are you doing a compound routine or 4/5 day split?
    -Vanush

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    Junior Member t00l's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by sunjet View Post
    everyone always asks how much you bench

    how much you deadlift/squat more like it
    THIS. FML. GREATEST PHILOSOPHY EVER GIVEN.
    so true everyone being hard "bro how much can you bench"
    whats the point of being huge? doesnt necessarily mean youll win a fight or anything all that you can ever beat someone at is bench presses.. what an achievement in life
    Alcohol and calculus don't mix. Never drink and derive.

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    Re: What should i do at the gym

    Quote Originally Posted by vanush View Post
    Post your routine + diet

    are you doing a compound routine or 4/5 day split?
    My diet when I was putting on basically a kilo every 2 weeks was pretty much an all you can eat bulk. 3000-4000cals a day easy. Eat whatever I wanted just making sure I hit the gym consistently and hard.

    Routine. Try to hit everything 3 times a fortnight or so.
    Upper-back/shoulders
    rest
    Chest
    Legs
    Arms + deadlifts
    rest
    repeat (none of this monday - chest, wednesday - back, strict scheduled shit. If I felt good I would go in.)

    Back/shoulders:
    BB bent over rows 5 sets
    Seated cable rows 4 sets
    Pulldowns 4 sets
    Chest supported T-bar rows 4 set
    DB seated shoulder press 4 sets
    Arnold Press 3 sets
    Cable rear delt flyes 4 sets 12-15
    Cable lat delt raises 4 sets 12-15 reps
    DB shrugs (Traps) 4 sets

    Legs:
    Back Squat 5 sets
    SLDL 3 sets
    Leg extension 2 sets
    Leg Curl Seated 3 sets
    Calf raises Standing
    Calf Raises Seated
    Lunges 2-3 sets (legs get shaky as hell around here)

    Chest
    BB or DB flat bench 5 sets
    Cable Flyes 3-4 sets
    DB or BB incline bench 3 sets
    DB flyes or pec deck flyes 3-4 sets
    Chest Dips 2 sets til failure

    Arms + deadlifts (easier to go heavier on rows if theres no DL prior)
    Deadlifts
    Standing Alternating DB curls
    Reverse curls
    Preacher bench Hammer curls
    Cable curls
    CGBP
    V-bar pushdowns
    Dips
    Reverse grip one-arm cable pulldowns




    Rep range is important. I try to turn my 5RM into my 10RM as fast as possible. Thats my aim. 5 reps is for strength, 10 for growth, if I can bench my old 5RM for 10 reps then im obviously going to make adaptations.
    So on main compounds (Seated DB press, bench, squat, DL, BB rows) 5 sets with roughly, 8, 5, 5, 8, 10 reps. Every now and then (perhaps once every month) I would do 5x10-12 or a pure focus on compound strength 5 sets (5, 3, 1, 3, 5).
    8-12reps for other exercises because the ultimate goal is to grow.

    I think the most important thing is attitude/intensity. You have to be willing to add weight regularly, you dont have to add 2.5kgs to every lift every week but if you feel youre up to the next set of DBs then at least give it a go. Dont wait until youre repping your current weight for 12, hit the next ones up even though you failed at 9 with the current ones. Nomsayin?





    Oh yeah right now im on a keto so im cutting for a short time. Trying to get to <10%BF. Cannot wait to bulk again.
    My split is basically Back, Chest/Tris, Shoulders/bis, Legs. Ideally when I bulk again ill have essentially the same split but I will put tris and bis on the same day to make an arm day and leave the other muscle groups all by themselves.

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    Re: What should i do at the gym

    Quote Originally Posted by t00l View Post
    THIS. FML. GREATEST PHILOSOPHY EVER GIVEN.
    so true everyone being hard "bro how much can you bench"
    whats the point of being huge? doesnt necessarily mean youll win a fight or anything all that you can ever beat someone at is bench presses.. what an achievement in life
    Well there sa correlation between having a strong bench and being built. Some people would rather look like this:
    http://www.ayushveda.com/mens-magazi...5/physique.jpg
    than this:
    http://farm1.static.flickr.com/104/2...4dda5a.jpg?v=0

    It doesn't have anything to do with fighting.

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    Supreme Member b00m's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    i had a bmi of 17 leave me alone
    ahahahha
    BComm & BEc @ UNSW

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    Re: What should i do at the gym

    Quote Originally Posted by amirite View Post
    I ask them how much they bench. Then I hit em with "what about squat.. deadlift?" they usually have no idea what im on about.

    Squat 135x6 (parallel)
    DL 135x8

    LOl bro i wouldnt be posting those stats, not impressive. I am currently at 78kg and around 8% body-fat, and yes i am around 7kg from my usual weight (mainly because I am not getting enough protein intake/eating enough). Anyway my maximum deadlift is 420lbs, which is around 190kgs. I have a 42 inch vertical leap.
    "Look mate....I'm a chocko"

    La Bomba for King!

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    kdslkf vanush's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by La Bomba View Post
    LOl bro i wouldnt be posting those stats, not impressive. I am currently at 78kg and around 8% body-fat, and yes i am around 7kg from my usual weight (mainly because I am not getting enough protein intake/eating enough). Anyway my maximum deadlift is 420lbs, which is around 190kgs. I have a 42 inch vertical leap.
    post pics (no homo)
    -Vanush

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    Junior Member zaefr's Avatar
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    Re: What should i do at the gym

    Extreme ironing

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    Re: What should i do at the gym

    Quote Originally Posted by La Bomba View Post
    LOl bro i wouldnt be posting those stats, not impressive. I am currently at 78kg and around 8% body-fat, and yes i am around 7kg from my usual weight (mainly because I am not getting enough protein intake/eating enough). Anyway my maximum deadlift is 420lbs, which is around 190kgs. I have a 42 inch vertical leap.
    I know my stats are not impressive, they are still far from my goals...
    My progress in roughly 5 months of training though was pretty impressive if I do say so myself. Now im 82kgs at 12%bf and I dont GAF about my vertical jump.

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    kdslkf vanush's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by amirite View Post
    I know my stats are not impressive, they are still far from my goals...
    My progress in roughly 5 months of training though was pretty impressive if I do say so myself. Now im 82kgs at 12%bf and I dont GAF about my vertical jump.
    m8 unless you wanan become a bodybuilder y dont u concentrate on hsc.
    -Vanush

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    kdslkf vanush's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by amirite View Post
    I know my stats are not impressive, they are still far from my goals...
    My progress in roughly 5 months of training though was pretty impressive if I do say so myself. Now im 82kgs at 12%bf and I dont GAF about my vertical jump.
    THat's great progress but also noob gains (you said 5 months). If you don't want to plateau or become a fat ass i would nuance your routine/diet.
    -Vanush

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    Re: What should i do at the gym

    lol, I can cope fine with VCE and lifting 4 times a week. Im looking at a range of courses relating to health/fitness/exercise so what I do at the gym is relevant to a few potential careers.
    TBH I think the idea of neglecting leisure time activity for the sake of getting a score much higher than I actually need is completely fucking ridiculous.

    Quote Originally Posted by vanush View Post
    THat's great progress but also noob gains (you said 5 months). If you don't want to plateau or become a fat ass i would nuance your routine/diet.
    True I made the most of my b00b gains. Now im cutting to sub 10% bodyfat ive been on a keto for over a month basically eating 15g of carbs a day for 6 days a week then doing a massive refeed. Im prepared to go to any lengths with the diet...
    As a result im only able to train one body part per week (glycogen depletion...). When I get back to bulking I will do it slowly +500cals and will eat relatviely clean and move to a 5-day split: a chest, shoulders, back, arms, legs split.

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    Re: What should i do at the gym

    Fuck Bitches in the gym... LOL, Just kidding.
    Bro, as you are a beginner, you have to keep certain things in mind just that you won't hurt yourself.
    To reply to your answers, these are the best guide I found.
    Hope it helps:
    Rounder shoulder solution- posturedirect.com/how-to-fix-rounded-shoulders
    www.asfitnesstips.com/working-beginner
    Thanks.
    Last edited by John Dean; 30 Nov 2018 at 8:05 PM.

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    Split arrowhead ichila101's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by John Dean View Post
    Fuck Bitches in the gym... LOL, Just kidding.
    Bro, as you are a beginner, you have to keep certain things in mind just that you won't hurt yourself.
    Keep these in mind!
    www.asfitnesstips.com/working-beginner
    are you serious
    MX1/2U - ADV. ENGLISH - BIOLOGY - CHEMISTRY - BUSINESS STUDIES 2017
    No

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    Re: What should i do at the gym

    To reply to your answers, these are the best guide I found.
    Hope it helps:
    Rounder shoulder solution- posturedirect.com/how-to-fix-rounded-shoulders
    Mindset Before Joining The Gym- asfitnesstips.com/working-beginner
    Thanks!
    Last edited by John Dean; 30 Nov 2018 at 8:02 PM. Reason: Quick mistake spotted!

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