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Tomous
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Tomous » Mon Jul 27, 2020 12:50 pm

Also, what's a good reps/set ratio? I've been doing 15 reps/3 sets to get back into it.

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That's not a growth
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by That's not a growth » Mon Jul 27, 2020 2:30 pm

Tomous wrote:


I'll reply one at a time.

I'll refere to this post I did a few months ago a couple of times (which will translate well to your dumbbells:

That's not a growth wrote:
Hime wrote:
I think something like this is more beneficial for most people



Simple exercises that you can add weight by just filling a bag with something or filling water bottles.


Thanks for that, I found this really useful for ideas, so I've broken it down into gifs for people.

01. Bulgarian Split Squat
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02. SLDL One Legged
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03. Side to Side Pushups
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04. One Arm Water Row
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05. Decline Paused Push Up
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06. Pull Ups
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07. Lateral / Front Raises
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08. Reverse Water Fly
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09. Seated Water Curls
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10. Overhead Water Extension
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What would some good fly work be?

Have a look at 8, and 7 for some additional work.

I've been doing ringfit and yoga too so haven't been too worried about core. Was going to add some lunges or something for legs.

Lunges are good, but really you should be doing more (and if you're not already you should look to incorporate holding weights while you're doing your lunges)
Have a look at 1+2 above.
Also look to do Dumbell squats - personally I find the bottom part of my squat is my weakest, so I primarily do a 'double squat': as I raise up I stop when my thigh is about parallel to the ground, go back down for another dip and then fully extend to a standing position - so I'm essentially doing the lowest part of the squat twice. This would be counted as one rep.

Don't have a pull up bar but I could get one. Looking at dips, could start off doing them from the bench?

Yes, but I would say to have something to rest your feet on so they're the same height as your hands when you dip.

Yeah, doing it a few times a week, with some cardio in between, and yoga in mornings.

That might work for the first few weeks, but it might be too much as you get stronger and your workouts become more intense. You'll probably need to split to something like 'push, pull, legs' or an upper and lower body split or similar. Also just from a time point of view. I don't do yoga and cardio on the same day, I just can't be arsed to wake up any earlier.

Also, what's a good reps/set ratio? I've been doing 15 reps/3 sets to get back into it.

I am for 3 sets of 8-12; but do as much as I can. If I can do 12 or more for all 3 sets I'll increase the weight next session, if I do less than 8 on 1 set then I'll decrease the weight next session.

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Tomous
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Tomous » Mon Jul 27, 2020 2:32 pm

That's not a growth wrote:post


Thank you TNAG :wub:

I'll have a look into your suggestions and come up with a plan this evening :D

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Oblomov Boblomov
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Oblomov Boblomov » Mon Jul 27, 2020 6:39 pm

In the gym now for the first time since lockdown. It's just as beautiful as I remembered :cry:.

Feeling very weak! Doing working bench press sets 15kg lighter than before and really struggling.

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Oblomov Boblomov
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by Oblomov Boblomov » Mon Jul 27, 2020 7:33 pm

Holy hell, I feel so good right now. My body is shaking, I'm much fatter and weaker than I was four months ago but I'm back on it now!

Only two of us in the weights area and I had to rescue the other guy, who failed a bench press and literally had to shout me over from the other side! I also failed a set but I knew I would so didn't attempt the last rep.

Absolutely buzzing now though. Feels like endorphins are flooding my body! :msgreen:

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Hime
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by Hime » Tue Jul 28, 2020 9:40 am

The DOMS :lol:

Man, that empty barbell felt a bit heavier than I remember :shifty:

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Rocsteady
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by Rocsteady » Tue Jul 28, 2020 10:28 am

I'm feeling so burnt out, the last few weeks I've been lifting weights 3 times a week, running twice a week, and boxing once a week. One rest day.

Think it's too much, particularly with 30C heat here. Deload week when in Scotland next week, looking forward to the time off.

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Harry Bizzle
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by Harry Bizzle » Wed Jul 29, 2020 8:15 pm

I hit the gym today. I don’t want to end up with crippling DOMS so kept it very light. 60kg for both squats and bench (the latter felt much heavier than I would like) and a few sets of pull ups. Squats felt nice and easy, as they should.

Hoping to get back in on the weekend and hopefully squat 80kg and then hopefully get back to 100kg+ working sets one or two workouts after that. At least that’s the plan.

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Oblomov Boblomov
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by Oblomov Boblomov » Wed Jul 29, 2020 8:22 pm

Went back earlier today and could hardly do anything as my legs were shaking so badly :lol:. Had to push through quite a lot of pain to knock out squats and deadlifts.

It's not ideal because you're limited to 45 minutes and I was always so used to spending around an hour going through three major lifts. Now it seems I finish my second lift and only have been 5-10 minutes left, so I'm just completing a few light isolation sets to round things off instead.

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blackoutHERO
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by blackoutHERO » Thu Jul 30, 2020 10:18 am

45 minutes is incredibly short. Just warmed up by then.

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Grumpy David
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by Grumpy David » Thu Jul 30, 2020 10:34 am

My chest DOMS are still so bad from Saturday morning that I had to change my plan this morning from bench press to overhead press. I felt such an uncomfortable stretch when the barbell was against my chest even with it just being an empty barbell. Hopefully Saturday morning will be sufficiently recovered that I can do a lighter bench press with more volume.

PSA: only do 60% of what you can bench when taking a 4 month non-consensual break from the gym. Maybe even 50%.

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Harry Bizzle
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by Harry Bizzle » Thu Jul 30, 2020 11:06 am

Oblomov Boblomov wrote:Went back earlier today and could hardly do anything as my legs were shaking so badly :lol:. Had to push through quite a lot of pain to knock out squats and deadlifts.

It's not ideal because you're limited to 45 minutes and I was always so used to spending around an hour going through three major lifts. Now it seems I finish my second lift and only have been 5-10 minutes left, so I'm just completing a few light isolation sets to round things off instead.


Are they enforcing it? If so, it might work better for you to go more often and do more similar muscle groups. When doing a full body sort of PL workout having to warm up for each exercise just draws it out and you’re lucky to be done in under an hour. Bein able to just warm up once and then maybe do one or two “warm up” sets for each exercise after that is much quicker and I can get a decent Push workout done in 30-40 mins.

I have zero DOMS today which is makes me feel better about the home training I’ve been doing with my 12kg weights. Will be a bit more aggressive this weekend.

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Oblomov Boblomov
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by Oblomov Boblomov » Thu Jul 30, 2020 11:44 am

Grumpy David wrote:My chest DOMS are still so bad from Saturday morning that I had to change my plan this morning from bench press to overhead press. I felt such an uncomfortable stretch when the barbell was against my chest even with it just being an empty barbell. Hopefully Saturday morning will be sufficiently recovered that I can do a lighter bench press with more volume.

PSA: only do 60% of what you can bench when taking a 4 month non-consensual break from the gym. Maybe even 50%.

Oh yeah I had no hope whatsoever with anything resembling a bench press movement or even chin ups. The pain was far too much to even get halfway through a single rep, whereas with enough grimacing I could manage the squats and deadlifts.

Harry Bizzle wrote:
Oblomov Boblomov wrote:Went back earlier today and could hardly do anything as my legs were shaking so badly :lol:. Had to push through quite a lot of pain to knock out squats and deadlifts.

It's not ideal because you're limited to 45 minutes and I was always so used to spending around an hour going through three major lifts. Now it seems I finish my second lift and only have been 5-10 minutes left, so I'm just completing a few light isolation sets to round things off instead.


Are they enforcing it? If so, it might work better for you to go more often and do more similar muscle groups. When doing a full body sort of PL workout having to warm up for each exercise just draws it out and you’re lucky to be done in under an hour. Bein able to just warm up once and then maybe do one or two “warm up” sets for each exercise after that is much quicker and I can get a decent Push workout done in 30-40 mins.

I spoke to one of the members of staff there who said we can book two slots in a row, however you'd have to stand outside for 15 minutes while they do a clean. That's just not ideal at all to be honest and I think I'll have much more luck being consistent if I adapt to a new routine of doing two major lifts and an accessory instead.

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Tomous
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Tomous » Sat Aug 01, 2020 2:04 pm

I tried dead lifts for the first time yesterday.

Should i be struggling to walk today? :slol:

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Rubix
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by Rubix » Sat Aug 01, 2020 2:51 pm

Love the name of this topic.

Decided I am not ready to go back to the gym and currently deciding if I should buy my own weights and not go back at all.
More weights are now coming back in stock since the start of the pandemic and with rumours of a second large peak it would be better if I got some soon.

Problem is they are just too expensive. I am looking for the below which I would but gradually

- Olympic 20kg bar which costs around £130-£140
- curling bar - approx. £40
- Bench
- Plates (2x 20kg, 2x 15kg, 2x 10kg 2x 5kg) approx. £300

It has to be said though that body weight exercise has come in handy and have worked to some extent. I have been doing HIIT, Yoga alongside running in lockdown and taken the following challenges

- NHS 100k in 28 Days
- 7-mile virtual run
- Half Marathon
- Tough Mudder Challenges (July)

While ongoing
- Running down dementia (200k in 70 days)
- Tough Mudder Challenges (August)

I have also created my own workout if anyone wants a challenge

Estimated Time: 22:55 (not inc. warm up/warm down)

Workout timer Set at:

Work: 00:30
Rest: 00:05
Excises: 9
Rounds: x4
Round Reset: 00:45

Circuit 1

Press Up
Single Leg Plank (alternate on second round)
Power Knee Strike (alternate on second round)
High Knees
Crunch Sit Up
Diamond Press Up
Prisoner Squat
Jumping Lunge
Burpee
Circuit 2

Plyo Staggered Hand Press Up
Swimmer
Airplane
Opposite Vertical Toe Reach
Twisting Oblique Crunch with Raised Knees
Heel Tap
Squat Thrust
Mountain Climbers
Squat in-out

PLAY | Persona Royal, Cuphead
WATCH | New Girl S3, Cursed S1
READ | [b] I'll Be There For You [a] The Stand
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Oblomov Boblomov
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Oblomov Boblomov » Sat Aug 01, 2020 3:02 pm

Tomous wrote:I tried dead lifts for the first time yesterday.

Should i be struggling to walk today? :slol:

Almost certainly :lol:.

Welcome to the club 8-).

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That's not a growth
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by That's not a growth » Sat Aug 01, 2020 3:51 pm

I miss deadlifts :(

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Harry Bizzle
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by Harry Bizzle » Sat Aug 01, 2020 6:57 pm

Got back in again, today. Place was basically deserted. Lady on the front desk said hardly anyone is back.

Squatted 80kg 6x3, OHP 45kg 5x2 and Deadlifted 80kg 5x2. Could have gone heavier but still taking it nice and slow. Bit disappointed with how hard that OHP felt as it's nearly 30kg off what I was doing for 5x3 before, but I'm sure the numbers will continue to climb rapidly.

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Rocsteady
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Rocsteady » Sun Aug 02, 2020 8:55 am

You were doing 75kg on the OHP?!

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Winckle
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Winckle » Sun Aug 02, 2020 11:50 am

Rocsteady wrote:You were doing 75kg on the OHP?!

This is Harry Bizzle we're talking about. He's GR's chill as heck ripped dude. :wub:


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