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    What should i do at the gym

    the gym here is like $5 a session so i have decided to start going
    probably twice a week, mondays and wednesdays perhaps

    omie j/kman/quik etc give me a good all round upper body workout please

    i have very unstable shoulders so something that involves some rotator cuff use perhaps

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    Executive Member untouchablecuz's Avatar
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    Re: What should i do at the gym

    would be best to go gym 3 x week

    Starting Strength Wiki

    Rippetoes Starting Strength

    [Sets x Reps]

    Workout A
    3 x 5 Back squats
    3 x 5 Bench press
    1 x 5 Deadlift

    Workout B
    3 x 5 Back squats
    3 x 5 Overhead press
    3 x 5 Powercleans (can be substituted for Bent-over rows/Pendlay rows, youtube for form)

    cycle workouts with no two workouts occuring on consecutive days

    e.g.
    week 1: mon A wed B fri A
    week 2: mon B wed A fri B
    ...
    week x: ...

    swap the overhead press with seated DB presses if shoulder strains a big issue

    download this for instructional videos on form for each compound exercise:
    Starting Strength Basic Barbell Training Book and DVDrip (download torrent) - TPB

    your diet is most important. make sure that you are getting at least 1g of protein/lb of body weight. make sure you're eating a well rounded selection of foods. drink alot of milk and you WILL get big (and strong)

    get plenty of rest
    Last edited by untouchablecuz; 9 Jul 2010 at 2:04 PM.

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    Re: What should i do at the gym

    m8

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    Re: What should i do at the gym

    deadlift and bench.

    if i were u and i got access to a $5 per session gym, i'd go 3 days a week, one day do bench + other chest + triceps (since tri's are sorta worked when you bench), day 2 would be squat + more legs, and abs and maybe back as well, day 3 would be deadlift + arm stuff like biceps/shoulders.

    untouchable is pretty reliable too, listen to him as well.

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    Re: What should i do at the gym

    deadlift and bench.

    if i were u and i got access to a $5 per session gym, i'd go 3 days a week, one day do bench + other chest + triceps (since tri's are sorta worked when you bench), day 2 would be squat + more legs, and abs and maybe back as well, day 3 would be deadlift + arm stuff like biceps/shoulders.

    untouchable is pretty reliable too, listen to him as well.

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    Re: What should i do at the gym


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    Re: What should i do at the gym

    im not doing legs so that cuts it down to 2 dayss

    i dont need big legs lol mang they're for running long distances as quickly as possible

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    Re: What should i do at the gym

    also basically overhead press and back squats are out of the question, i actually cant put my arms/shoulders that far back

    thats where the instability is, and my muscles have contracted to compensate lol weird

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    im not doing legs so that cuts it down to 2 dayss

    i dont need big legs lol mang they're for running long distances as quickly as possible
    big legs for long distance running? lolwut. if youve got no reason to skip out on legs then youre a pussy. gtfo out of the gym you no legged fuck.

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    also basically overhead press and back squats are out of the question, i actually cant put my arms/shoulders that far back

    thats where the instability is, and my muscles have contracted to compensate lol weird
    sounds like you need to work on your posture

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    Re: What should i do at the gym

    ^ confirmed coon

    no coons in the gym fag


    i said i dont need big legs because my legs are for long distance running. jezzmo has since convinced me that it is good for overall strength so perhaps

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    im not doing legs so that cuts it down to 2 dayss

    i dont need big legs lol mang they're for running long distances as quickly as possible
    i would recommend overhead preses and behch presses

    also no legs lol you coon


    srs imbalanced = cunts imo
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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    im not doing legs so that cuts it down to 2 dayss

    i dont need big legs lol mang they're for running long distances as quickly as possible
    i would recommend overhead preses and behch presses

    also no legs lol you coon


    srs imbalanced = cunts imo
    It's all about the culture,
    neva been about the money

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    Re: What should i do at the gym

    no i dont need to work on my posture, my doctor and phsyio said that due to instability, my muscles are compensating to try to stop my shoulders popping out you dumb cunt it is quite simple to understand you coon

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    Re: What should i do at the gym

    so..many...fucking.. COONS
    BComm & BEc @ UNSW

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    the gym here is like $5 a session so i have decided to start going
    probably twice a week, mondays and wednesdays perhaps

    omie j/kman/quik etc give me a good all round upper body workout please

    i have very unstable shoulders so something that involves some rotator cuff use perhaps
    Here is my school workout program:

    Week 1-3:

    Bench Press (4 x 6)
    Incline Bench Press (3 x 8)
    Incline Dumbell Flys (3 x 10)

    Bench Row (4 x 6)
    Wide Grip Pulldowns (3 x 8)
    One Arm Dumbell Rows (3 x 10)

    Ezy Curls (4 x 6)
    Incline Dumbell Curls (3 x 8)
    Supine Cable Curls (3 x 10)

    French Press (4 x 6)
    Tricep Pushdowns (3 x 8)
    Overhead Dumbell Extension (3 x 10)

    Dumbell Shoulder Press (4 x 6)
    Barbell Upright Row (3 x 8)
    Dumbell Bent Arm Lateral Raises (3 x 10)

    Week 4-6:

    Bench Press (4 x 6)
    Incline Bench Press (3 x 8)
    Incline Dumbell Flys (3 x 10)

    Bench Row (4 x 6)
    Wide Grip Pulldowns (3 x 8)
    One Arm Dumbell Rows (3 x 10)

    Ezy Curls (4 x 6)
    Incline Dumbell Curls (3 x 8)
    Supine Cable Curls (3 x 10)

    French Press (4 x 6)
    Tricep Pushdowns (3 x 8)
    Overhead Dumbell Extension (3 x 10)

    Dumbell Shoulder Press (4 x 6)
    Barbell Upright Row (3 x 8)
    Dumbell Bent Arm Lateral Raises (3 x 10)

    Week 7-9:

    Floor Press (5,3,3,3)
    Alternate Dumbell Incline Press (3 x 8)
    Swiss Ball Flys (3 x 10)

    Reverse Grip Bench Row (4 x 6)
    Seated Row (3 x 8)
    Bent over Lateral Raise (3 x 10)

    Preacher Curls (4 x 6)
    Dumbell Screw Curls (3 x 8)
    Dumbell Round the Worlds (3 x 10)

    Close Grip Bench Press (4 x 6)
    Incline French Press (3 x 8)
    Tricep Pushdowns (3 x10)

    Alternate Dumbell Press (4 x 6)
    Dumbell Hang Clean + Press (3 x 10)
    Incline Raise (Barbell) (3 x 10)
    Trap Bar Shrugs (3 x 10)

    Extras Per Week:

    Deadlift (4 x 6)
    Cleans (4 x 5)
    Squat (4 x 10)
    Legpress/Calf Raises (3 x 15)
    Chinups (3 x 10)
    Dips (3 x 10)

    2x a week or 3 at max. Its helped me a lot so w/e my 2 cents
    Last edited by Sleight_of_Hand; 9 Jul 2010 at 5:02 PM.
    4 Math, 2 English, Eco, Software

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    Re: What should i do at the gym

    Quote Originally Posted by Sleight_of_Hand View Post
    Here is my school workout program:

    2x a week or 3 at max. Its helped me a lot so w/e my 2 cents
    didnt azamakumar make you cry when he threw a tissue at your head

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    no i dont need to work on my posture, my doctor and phsyio said that due to instability, my muscles are compensating to try to stop my shoulders popping out you dumb cunt it is quite simple to understand you coon
    I understand why that makes you angry you weak brittle cunt.

    Big words little dude. I could probably bench your max 30 times.

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    Re: What should i do at the gym

    that doesnt make me angry at all, i was just pointing out that you have poor comprehension skills because i had already mentioned the reason for not being able to do back squats

    wow man you can bench more than someone who is just starting :$ good effort
    i was benching my weight in year 12 so i am interested to see what my max is these days

    i could probably run faster and further and jump higher than you so i guess you are a coon

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    that doesnt make me angry at all, i was just pointing out that you have poor comprehension skills because i had already mentioned the reason for not being able to do back squats

    wow man you can bench more than someone who is just starting :$ good effort
    i was benching my weight in year 12 so i am interested to see what my max is these days

    i could probably run faster and further and jump higher than you so i guess you are a coon
    lol youre such a troll. no point arguing with internet filth like you.

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    Re: What should i do at the gym

    stop being such a coon


    untouchablecuz, omie j, the indian guy, have all been super helpful, thanks guys

    you're just being a coon, as usual

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    Senior Member q3thefish's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    also basically overhead press and back squats are out of the question, i actually cant put my arms/shoulders that far back

    thats where the instability is, and my muscles have contracted to compensate lol weird
    ah thats too bad because back squats = king exercise

    do shoulder shrugs using free weights
    a smooth sea never made a skilful sailor!

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    Executive Member untouchablecuz's Avatar
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    Re: What should i do at the gym

    you need to squat. the hormonal response/CNS stress you get from squatting will make even your biceps grow

    if your shoulder flexibility is an issue then i suggest high bar squatting (olympic squatting, ass to gras style, youtube) with a wider grip. you won't be able to push as much as you would with as with low bar, powerlifter squats, but there'll be less stress on your shoulders (and a greater ROM)

    OR

    another solution are front squats. again, youtube for form. the bar rest up near your collarbone and there's hardly any shoulder flexion
    Last edited by untouchablecuz; 9 Jul 2010 at 6:17 PM.

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    Executive Member untouchablecuz's Avatar
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    Re: What should i do at the gym

    Quote Originally Posted by Sleight_of_Hand View Post
    Here is my school workout program:

    Week 1-3:

    Bench Press (4 x 6)
    Incline Bench Press (3 x 8)
    Incline Dumbell Flys (3 x 10)

    Bench Row (4 x 6)
    Wide Grip Pulldowns (3 x 8)
    One Arm Dumbell Rows (3 x 10)

    Ezy Curls (4 x 6)
    Incline Dumbell Curls (3 x 8)
    Supine Cable Curls (3 x 10)

    French Press (4 x 6)
    Tricep Pushdowns (3 x 8)
    Overhead Dumbell Extension (3 x 10)

    Dumbell Shoulder Press (4 x 6)
    Barbell Upright Row (3 x 8)
    Dumbell Bent Arm Lateral Raises (3 x 10)

    Week 4-6:

    Bench Press (4 x 6)
    Incline Bench Press (3 x 8)
    Incline Dumbell Flys (3 x 10)

    Bench Row (4 x 6)
    Wide Grip Pulldowns (3 x 8)
    One Arm Dumbell Rows (3 x 10)

    Ezy Curls (4 x 6)
    Incline Dumbell Curls (3 x 8)
    Supine Cable Curls (3 x 10)

    French Press (4 x 6)
    Tricep Pushdowns (3 x 8)
    Overhead Dumbell Extension (3 x 10)

    Dumbell Shoulder Press (4 x 6)
    Barbell Upright Row (3 x 8)
    Dumbell Bent Arm Lateral Raises (3 x 10)

    Week 7-9:

    Floor Press (5,3,3,3)
    Alternate Dumbell Incline Press (3 x 8)
    Swiss Ball Flys (3 x 10)

    Reverse Grip Bench Row (4 x 6)
    Seated Row (3 x 8)
    Bent over Lateral Raise (3 x 10)

    Preacher Curls (4 x 6)
    Dumbell Screw Curls (3 x 8)
    Dumbell Round the Worlds (3 x 10)

    Close Grip Bench Press (4 x 6)
    Incline French Press (3 x 8)
    Tricep Pushdowns (3 x10)

    Alternate Dumbell Press (4 x 6)
    Dumbell Hang Clean + Press (3 x 10)
    Incline Raise (Barbell) (3 x 10)
    Trap Bar Shrugs (3 x 10)

    Extras Per Week:

    Deadlift (4 x 6)
    Cleans (4 x 5)
    Squat (4 x 10)
    Legpress/Calf Raises (3 x 15)
    Chinups (3 x 10)
    Dips (3 x 10)

    2x a week or 3 at max. Its helped me a lot so w/e my 2 cents
    o God

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    Re: What should i do at the gym

    Quote Originally Posted by zombie omie jay View Post
    im not doing legs so that cuts it down to 2 dayss

    i dont need big legs lol mang they're for running long distances as quickly as possible
    You're gonna look funny in a year.
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