Your Gym Routine - Page 31

Kell_ee001 · 28-01-2009, 13:15

I plan to go back to the gym for the first time since breaking myself

I'm actually quite nervous about it

I know I still can't do weights yet so I'm going to try some cardio... I just don't know how much I'll be able to do though!

Will · 29-01-2009, 10:17

although I have a trapped nerve in the neck, a slightly pulled pec muscle, dodgy fingers and bruises all over me I thought sod it and went to the gym yesterday!

And thought I'd have a "gentle" session instead...

Squats (to below parallel):

10x100kg
9x120kg
8x130kg
8x140kg
6x150kg
6x160kg

Deadlifts:

10x100kg
8x120kg
6x140kg
5x160kg
5x180kg

Leg press:

8x180kg
6x240kg
6x270kg
5x310kg
5x330kg
4x350kg

LEg extensions:

8x100kg
8x100kg
8x100kg
8x100kg
8x100kg

Calf raises:

12x100kg
12x100kg
12x100kg
12x100kg
12x100kg

None of that hurt at all, as it didn't affect or involve any of my injured body parts.... I'm going to probably go, sod it and go tomorrow anyway! lol!

I'm glad I went I feel better for it.

Belmit · 31-01-2009, 13:50

Mr. Will, at my gym I'm getting close to lifting the whole stack on leg extensions and curls (mainly because the weights don't go high enough rather than my ability). Do you have any tips on how to do these exercises without the weights machines? I'll be OK for a few months as I'm still a couple of notches away from doing the lot, but I was just interested to know so I can prepare!

Piggymon · 31-01-2009, 18:03

You could always up the reps.. 20 rep squats are a killer so I imagine extensions and curls would be the same

You could always work the negative as well... push up/out quickly and then back to down a slow count of 10

Belmit · 31-01-2009, 18:17

Good thinking, might even start doing that on the weight I'm at to prolong bumping it up a notch.

Will · 01-02-2009, 18:20

Do you have the ability to do squats and or deadlifts (or a variation i.e. RDL, SLDLs?) if so pre-exhaust yourself on the extensions/curls and then hit those or vice versa.

Belmit · 01-02-2009, 22:06

Yes indeed, another good plan! Will try that too.

Will · 01-02-2009, 23:32

Also, doing "step ups" i.e. grab some DBs in each hand, get a step board (enough to get your leg to be around 75degree when stepping up) and step up one foot at a time, then switch feet. That followed by other leg work outs will cane you nicely!

Piggymon · 02-02-2009, 08:02

Ooh ooh.... and lunges with a BB but hold the BB UNDERNEATH your legs.

Keeps the form really strict and chuffing hurts

Roberta · 02-02-2009, 12:27

Been on a fitness weekend so thought you gym bodies might like to know more about some of the stuff I did!

Sat:
Latino Groove - salsa aerobics - fab fun!

Vibe Nitro - boxing to music - never thought to combine it with the beat before! MUCH harder workout as there's no rest as you try to keep up! Will definitely be teaching my classes like this from now on!

Body Toning With Weights - pretty much what I already teach so didn't get any new ideas. Bah!

Bring back the 70's - Aerobic dance routine - Chris Roberts is the biz when it comes to choreography. Fun routine which we ended up doing to Rockin Robin by Michael Jackson at the end.

Burlesque Chair Dance - What it says on the tin - more fun and giggles. Am teaching this in a few weeks.

Cardio Salsa - Aerobis with wiggles - lots of new ideas.

Sun

Hoola Hoop - really works abs and core without you noticing - already own a hoop and have wanted to teach this so this just reinforced that I can teach it when I want to! Tricky but great fun!

Urban Fusion Dance - Street Dance with a PCD flavour - wiggles with attitude! Ace!

Reggaeton - Basically dance hall dance - my booty got a good workout. Not laughed so much in ages! Filthy!

Gliding - LBT class where you glide on paper plates - makes your inner thighs and bum work extra hard! Will definitely be teaching this!

Street Dance - Chris Roberts again. Can't praise this man enough! Did a wicked routine which was simple but looked fab. Got loads more ideas to teach!

Chris Roberts routine:

http://uk.youtube.com/watch?v=spapuvmXzTM

Stretch and relaxation - Ever wanted to be sat on by a rather fit young man? Go to Tony Felix's class without a partner and your wish is granted! Went in with a bad back after doing 11 hours of exercise in the last 2 days and came out feeling relaxed and with no ache! I don't even ache today after the weekend! Can I keep him please?

28-01-2009, 13:15	#301
Kell_ee001 Wants Big Meat Join Date: Jul 2006 Location: Newcastle Posts: 6,478	I plan to go back to the gym for the first time since breaking myself I'm actually quite nervous about it I know I still can't do weights yet so I'm going to try some cardio... I just don't know how much I'll be able to do though! __________________

29-01-2009, 10:17	#302
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	although I have a trapped nerve in the neck, a slightly pulled pec muscle, dodgy fingers and bruises all over me I thought sod it and went to the gym yesterday! And thought I'd have a "gentle" session instead... Squats (to below parallel): 10x100kg 9x120kg 8x130kg 8x140kg 6x150kg 6x160kg Deadlifts: 10x100kg 8x120kg 6x140kg 5x160kg 5x180kg Leg press: 8x180kg 6x240kg 6x270kg 5x310kg 5x330kg 4x350kg LEg extensions: 8x100kg 8x100kg 8x100kg 8x100kg 8x100kg Calf raises: 12x100kg 12x100kg 12x100kg 12x100kg 12x100kg None of that hurt at all, as it didn't affect or involve any of my injured body parts.... I'm going to probably go, sod it and go tomorrow anyway! lol! I'm glad I went I feel better for it. __________________ *No No!*

31-01-2009, 13:50	#303
Belmit The Mouse King of Denmark Join Date: Jul 2006 Location: The Winchester Posts: 6,476	Mr. Will, at my gym I'm getting close to lifting the whole stack on leg extensions and curls (mainly because the weights don't go high enough rather than my ability). Do you have any tips on how to do these exercises without the weights machines? I'll be OK for a few months as I'm still a couple of notches away from doing the lot, but I was just interested to know so I can prepare! __________________

31-01-2009, 18:03	#304
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	You could always up the reps.. 20 rep squats are a killer so I imagine extensions and curls would be the same You could always work the negative as well... push up/out quickly and then back to down a slow count of 10 __________________ BF% 28/08/08 - 21%

31-01-2009, 18:17	#305
Belmit The Mouse King of Denmark Join Date: Jul 2006 Location: The Winchester Posts: 6,476	Good thinking, might even start doing that on the weight I'm at to prolong bumping it up a notch. __________________

01-02-2009, 18:20	#306
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	Do you have the ability to do squats and or deadlifts (or a variation i.e. RDL, SLDLs?) if so pre-exhaust yourself on the extensions/curls and then hit those or vice versa. __________________ *No No!*

01-02-2009, 22:06	#307
Belmit The Mouse King of Denmark Join Date: Jul 2006 Location: The Winchester Posts: 6,476	Yes indeed, another good plan! Will try that too. __________________

01-02-2009, 23:32	#308
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	Also, doing "step ups" i.e. grab some DBs in each hand, get a step board (enough to get your leg to be around 75degree when stepping up) and step up one foot at a time, then switch feet. That followed by other leg work outs will cane you nicely! __________________ *No No!*

02-02-2009, 08:02	#309
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	Ooh ooh.... and lunges with a BB but hold the BB UNDERNEATH your legs. Keeps the form really strict and chuffing hurts __________________ BF% 28/08/08 - 21%

02-02-2009, 12:27	#310
Roberta Pole Model Join Date: Jul 2006 Posts: 5,986	Been on a fitness weekend so thought you gym bodies might like to know more about some of the stuff I did! Sat: Latino Groove - salsa aerobics - fab fun! Vibe Nitro - boxing to music - never thought to combine it with the beat before! MUCH harder workout as there's no rest as you try to keep up! Will definitely be teaching my classes like this from now on! Body Toning With Weights - pretty much what I already teach so didn't get any new ideas. Bah! Bring back the 70's - Aerobic dance routine - Chris Roberts is the biz when it comes to choreography. Fun routine which we ended up doing to Rockin Robin by Michael Jackson at the end. Burlesque Chair Dance - What it says on the tin - more fun and giggles. Am teaching this in a few weeks. Cardio Salsa - Aerobis with wiggles - lots of new ideas. Sun Hoola Hoop - really works abs and core without you noticing - already own a hoop and have wanted to teach this so this just reinforced that I can teach it when I want to! Tricky but great fun! Urban Fusion Dance - Street Dance with a PCD flavour - wiggles with attitude! Ace! Reggaeton - Basically dance hall dance - my booty got a good workout. Not laughed so much in ages! Filthy! Gliding - LBT class where you glide on paper plates - makes your inner thighs and bum work extra hard! Will definitely be teaching this! Street Dance - Chris Roberts again. Can't praise this man enough! Did a wicked routine which was simple but looked fab. Got loads more ideas to teach! Chris Roberts routine: http://uk.youtube.com/watch?v=spapuvmXzTM Stretch and relaxation - Ever wanted to be sat on by a rather fit young man? Go to Tony Felix's class without a partner and your wish is granted! Went in with a bad back after doing 11 hours of exercise in the last 2 days and came out feeling relaxed and with no ache! I don't even ache today after the weekend! Can I keep him please? Last edited by Roberta; 02-02-2009 at 13:17.

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