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Oblomov Boblomov
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by Oblomov Boblomov » Sun Sep 01, 2019 9:51 pm

For about a month now I've been back at the gym I used to go to when I was at my strongest, several years ago.

Somehow I am already deadlifting 120kg for 10 reps and benching 90kg for 5 reps :shock:. This is progress I've just not managed to achieve at any other gym since.

Reckon I can increase the deadlift some way for another few weeks, but I can tell the bench is already peaking. Would love to try a 1RM for 100kg, but will have to get a spotter for that!

Much better at running in general than I ever was back in the strong days. Doing a Rough Runner in London next weekend, which should be a laugh.

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Saint of Killers
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by Saint of Killers » Thu Sep 26, 2019 7:49 am

I'm still doing my cardio with weights *thing*. I've been doing fasted workouts for about 3 weeks now and while I have no idea if it's helping with fat loss, I do know I procrastinate a hell of a lot less than I did when working out after breakfast :lol: So I'm going to stick with it. Makes gooseberry fool a lot less complicated first thing in the morning and that's welcome too!

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S: Neither was the last one. It was a robbery. M: Really? S: Yeah. She stole my heart. And my crown. (❍ᴥ❍ʋ)
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Winckle
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by Winckle » Tue Oct 08, 2019 7:11 pm

Hello GRFit, checking in again since my last post in July.

I've not been as good at going the gym lately. As the nights get darker is hard not to just want to stay home and warm rather than drive in traffic for a bit, exercise, and then drive back.

Food wise I'm still doing well. I've dropped to a 750 kcal deficit from 1,000 as I was finding 1,600 too difficult to achieve, even with me eating the same 180 kcal breakfast and 450 kcal lunch every weekday.

The upshot of that is I didn't reach a sub-30 BMI by September as I had predicted back in July, but I feel the progress is still good.

I'm just now reaching the not-obese point for the first time since I was a child, hopefully on my next update I'll be well into it. Interestingly you can probably pick out LFC home games from my weekend spikes when I have unhealthy food and beer at the match.

Here's the graph.

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That's not a growth
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by That's not a growth » Wed Oct 30, 2019 7:00 am

After strawberry floating up my ankle last year during a 10k trail race this year has mostly been about recovery. First 5 months getting back to the point where it doesn't hurt after a run, then the next 5 months building up my stamina, strength and speed back to something approaching my peak.

After several 10ks that have gone well on Saturday I had my last race of the year, a 5k trail race in the same location where I injured my ankle. I bossed it, coming 11th out of over 75 runners (27:34), mostly only being beaten by under 16s from running clubs (holy strawberry float they're quick).

My plan is to now get back into weights for the winter as I've not done them for a year. Yesterday was my first session. I'm currently struggling to bring my brew to my mouth, yet really happy. It's great to be back.

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by Hime » Wed Oct 30, 2019 8:34 am

Winckle wrote:Hello GRFit, checking in again since my last post in July.

I've not been as good at going the gym lately. As the nights get darker is hard not to just want to stay home and warm rather than drive in traffic for a bit, exercise, and then drive back.

Food wise I'm still doing well. I've dropped to a 750 kcal deficit from 1,000 as I was finding 1,600 too difficult to achieve, even with me eating the same 180 kcal breakfast and 450 kcal lunch every weekday.

The upshot of that is I didn't reach a sub-30 BMI by September as I had predicted back in July, but I feel the progress is still good.

I'm just now reaching the not-obese point for the first time since I was a child, hopefully on my next update I'll be well into it. Interestingly you can probably pick out LFC home games from my weekend spikes when I have unhealthy food and beer at the match.

Here's the graph.

Image

Good work Winkle. Are you still going to the gym? Do you track macro's or just calorie count?

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Winckle
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by Winckle » Wed Oct 30, 2019 8:41 am

I try and go the gym three times a week, but I'm lacking discipline, so usually only manage two. I don't pay too much attention to macros, but they are tracked by my app.

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Hime
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by Hime » Wed Oct 30, 2019 11:05 am

You try changing to workout plan that is designed for two days a week rather than three? Are you still doing weight lifting? If so you should pay attention to your protein intake, you're in a unique position being relatively new to weight training in that you have a small window that you can lose fat while gaining muscle mass*.

*Apologies if that comes across as patronising.

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Oblomov Boblomov
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by Oblomov Boblomov » Fri Nov 29, 2019 11:43 pm

I've decided to stop eating meat as much as possible. Time to hit up that vegetarian lifestyle :datass:.

Deadlift is up to 142.5kg but left me feeling very sore to the point of being unable to walk properly for 3-4 days, so I'm taking it down again.

Feeling in pretty good shape these days, all considered.

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ITSMILNER
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by ITSMILNER » Wed Dec 11, 2019 1:17 pm

Anyone offer any tips

I am doing weight training, i'm coming up to my 8th week on my current routine i'll give you an example on how ui have been steadly increasing the weight i lift.

Week 1 & 2 - Chest Press - 50 kg 4x8 reps
week 3 & 4 - Chest Press - 55kg 2x8 50kg 2x8 reps
Wekk 5 & 6 - Chest Press - 55kg 4x8 reps

45-50 seconds rest time between sets

I do more excercises obv's and do Back but the above is how I have been increasing the weights.
Now, i'm getting to a point where the weight i am doing on Chest Press is quite heavy so I am struggling to reach 4x8 reps.

What is the next logical way I should up my weights routine? do I aim for 4x6 reps? 5x5? Just try to max out on each set? any tips would be great please!

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Winckle
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by Winckle » Wed Dec 11, 2019 1:37 pm

That's not a lot of rest between sets. Try having 90 seconds between sets.

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by Hime » Wed Dec 11, 2019 3:20 pm

ITSMILNER wrote:Anyone offer any tips

I am doing weight training, i'm coming up to my 8th week on my current routine i'll give you an example on how ui have been steadly increasing the weight i lift.

Week 1 & 2 - Chest Press - 50 kg 4x8 reps
week 3 & 4 - Chest Press - 55kg 2x8 50kg 2x8 reps
Wekk 5 & 6 - Chest Press - 55kg 4x8 reps

45-50 seconds rest time between sets

I do more excercises obv's and do Back but the above is how I have been increasing the weights.
Now, i'm getting to a point where the weight i am doing on Chest Press is quite heavy so I am struggling to reach 4x8 reps.

What is the next logical way I should up my weights routine? do I aim for 4x6 reps? 5x5? Just try to max out on each set? any tips would be great please!

If you want to increase the amount you lift change to a programme that focuses on strength, the most common being Starting Strength and Strong Lifts. I'd recommend Fierce 5 if you'd like a more power building approach.

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ITSMILNER
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by ITSMILNER » Wed Dec 11, 2019 7:53 pm

Cheers guys, might take a look at strength train routines but I will start to increase my rest time the rest of the week to see how that helps (I like to keep rest times to under a minute but that might not be the best approach at this point.)

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Grumpy David
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by Grumpy David » Wed Dec 11, 2019 9:11 pm

ITSMILNER wrote:Anyone offer any tips

I am doing weight training, i'm coming up to my 8th week on my current routine i'll give you an example on how ui have been steadly increasing the weight i lift.

Week 1 & 2 - Chest Press - 50 kg 4x8 reps
week 3 & 4 - Chest Press - 55kg 2x8 50kg 2x8 reps
Wekk 5 & 6 - Chest Press - 55kg 4x8 reps

45-50 seconds rest time between sets

I do more excercises obv's and do Back but the above is how I have been increasing the weights.
Now, i'm getting to a point where the weight i am doing on Chest Press is quite heavy so I am struggling to reach 4x8 reps.

What is the next logical way I should up my weights routine? do I aim for 4x6 reps? 5x5? Just try to max out on each set? any tips would be great please!



How much do you weigh? Going from chest pressing 50kg to 55kg in 5 weeks is very slow progress unless you weigh 50kg too.

And are you not doing bench press? Chest press is a Smith machine exercise rather than a free weight exercise.

Your rest between sessions is too short too. I do 2 to 3 minutes rest when I'm doing compound lifts.

4x8 is fine assuming your goal is a mixture of building bigger muscles whilst getting some strength gains too. The lack of rest between sets is probably the biggest reason you're struggling to lift heavier.

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Oblomov Boblomov
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by Oblomov Boblomov » Wed Dec 11, 2019 9:15 pm

I'd cut the reps. There is a huge difference between 5 and 8 (I recommend the former).

Also rest as long as you need, don't worry about timing it.

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ITSMILNER
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by ITSMILNER » Wed Dec 11, 2019 9:17 pm

Grumpy David wrote:
ITSMILNER wrote:Anyone offer any tips

I am doing weight training, i'm coming up to my 8th week on my current routine i'll give you an example on how ui have been steadly increasing the weight i lift.

Week 1 & 2 - Chest Press - 50 kg 4x8 reps
week 3 & 4 - Chest Press - 55kg 2x8 50kg 2x8 reps
Wekk 5 & 6 - Chest Press - 55kg 4x8 reps

45-50 seconds rest time between sets

I do more excercises obv's and do Back but the above is how I have been increasing the weights.
Now, i'm getting to a point where the weight i am doing on Chest Press is quite heavy so I am struggling to reach 4x8 reps.

What is the next logical way I should up my weights routine? do I aim for 4x6 reps? 5x5? Just try to max out on each set? any tips would be great please!



How much do you weigh? Going from chest pressing 50kg to 55kg in 5 weeks is very slow progress unless you weigh 50kg too.

And are you not doing bench press? Chest press is a Smith machine exercise rather than a free weight exercise.

Your rest between sessions is too short too. I do 2 to 3 minutes rest when I'm doing compound lifts.

4x8 is fine assuming your goal is a mixture of building bigger muscles whilst getting some strength gains too. The lack of rest between sets is probably the biggest reason you're struggling to lift heavier.


I weigh 12 1/2 stone at the mo, should I really be looking to increase weight on a weekly basis do you think?

I mean Bench press sorry, I use the rack with the Olympic bar and load the weight discs on either side. Seems like maybe the rest time is something I should look to increase tho.

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Grumpy David
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Grumpy David » Wed Dec 11, 2019 10:14 pm

ITSMILNER wrote:I weigh 12 1/2 stone at the mo, should I really be looking to increase weight on a weekly basis do you think?

I mean Bench press sorry, I use the rack with the Olympic bar and load the weight discs on either side. Seems like maybe the rest time is something I should look to increase tho.


You should be increasing the weight every session whilst you're lifting so little. Maximise those rapid beginner gains!

And knowing it's not chest press but actually barbell bench press that you're doing means that 55kg is definitely a light lift at 80kg. You need to give yourself 2 or even 3 minutes between sets if you want to increase the weight on the bar in fewer gym sessions.

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by ITSMILNER » Thu Dec 12, 2019 7:41 am

Grumpy David wrote:
ITSMILNER wrote:I weigh 12 1/2 stone at the mo, should I really be looking to increase weight on a weekly basis do you think?

I mean Bench press sorry, I use the rack with the Olympic bar and load the weight discs on either side. Seems like maybe the rest time is something I should look to increase tho.


You should be increasing the weight every session whilst you're lifting so little. Maximise those rapid beginner gains!

And knowing it's not chest press but actually barbell bench press that you're doing means that 55kg is definitely a light lift at 80kg. You need to give yourself 2 or even 3 minutes between sets if you want to increase the weight on the bar in fewer gym sessions.


Cool, to give you an example of my chest workout this is what I do

Flat bench press - 4x8
Incline BP - 4x8
Decline BP - 4x8
Chest flys (Machine) 4x8
Push ups - 4x8

I then do 3 tricep exercises followed by cool down on the cross trainer then ab crunches.

Is that too much/too little would you say? If I was to now switch to a more strength building routine should I keep this plan but change to 5x5 reps?


Sent from my iPhone using Tapatalk

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Oblomov Boblomov
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by Oblomov Boblomov » Thu Dec 12, 2019 8:45 am

My opinion only but honestly for now I would scrap everything like incline, decline, fly etc and just focus on using a barbell to do a flat bench press.

Between 3-5 sets of 5 reps. You're about 80kg now so aim to be comfortably completing full sets for that amount before you think about mixing it up with variations.

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Winckle
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by Winckle » Thu Dec 12, 2019 9:42 am

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Spot on the graph when it became socially acceptable to eat mince pies. :slol:

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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Knoyleo » Thu Dec 12, 2019 9:46 am

:lol:

In a truly sadistic move, my next kickboxing grading is the 19th January. :dread:


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