Your Gym Routine - Page 39

Stan_Lite · 24-03-2009, 20:20

So, this is what a proper upper body workout feels like - I can hardly type

Still not getting a proper workout on my chest and back yet as my weedy arms give in long before my chest or back get going. Early days yet though, I'm sure the strength will come eventually.

Flipin' 'eck, I really am struggling to type

Piggymon · 24-03-2009, 22:10

hehe ! Great isn't it Stan ! .. Wait until Thursday

Desmo · 24-03-2009, 22:15

Nice one Stan

To quote the big man....Pain is just weakness leaving the body

Stan_Lite · 25-03-2009, 06:02

Quote:

Originally Posted by Desmo

Nice one Stan

To quote the big man....Pain is just weakness leaving the body

There was a lot of weakness leaving this old body last night, I can tell you

Since this thread is about your routines, I thought I'd better post the upper body routine which rendered me incapable of typing last night.

The free weights in the gym on the rig are in kgs and the dumbbells are in lbs - which can be a little confusing. I also have to shuffle things about a bit as there is only one 20lbs dumbbell so any exercises where two dumbbells are required, I have to skip 20lbs.

CHEST
Bench press:
12x30kg
10x35kg
8x40kg
6x50kg
12x40kg
Followed immediately by,
Dumbbell flyes:
12x25lbs

SHOULDERS
Dumbbell press:
12x15lbs
10x25lbs
8x30lbs
6x35lbs
12x25lbs
Followed immediately by,
Reverse flyes:
12x25lbs

BACK
Two arm dumbbell rows:
12x35lbs
10x40lbs
8x45lbs
6x50lbs
12x40lbs
Followed immediately by,
Barbell good mornings:
12x40kg

TRICEPS
Close grip bench presses:
12x20kg
10x25kg
8x30kg
6x40kg
12x30kg
Followed immediately by,
Triceps kickbacks:
12x30lbs

BICEPS
Alternate dumbbell curls:
12x30lbs
10x35lbs
8x40lbs
6x50lbs
12x40lbs
Followed immediately by,
Concentration curls:
12x20lbs

The weights aren't particularly impressive but that's not important. The important thing is that the above routine maxed me out and made me work very hard - that's what will build the strength. The point of this programme I'm following is to turn a weak flabby body into a lean, strong, fit body.

Last night, I could really feel my triceps burn while doing the kickbacks and by the time I got to the concentration curls at the very end, I was in some distress.
Today my triceps and shoulders are a bit achy but everything else seems fine (at the moment).
This is the third time I've done upper body since starting the programme but last night was the first time I pretty much nailed all the weights - I was still finding my limits on the previous two sessions - I've bloody well found them now

Tonight is HIIT. I'll post my routine for that tomorrow. Tomorrow night is lower body weights and I will do likewise with that.

Will · 25-03-2009, 08:55

Quote:

Originally Posted by Desmo

Nice one Stan

To quote the big man....Pain is just weakness leaving the body

It is indeed!

Will · 25-03-2009, 08:57

Stan - that's a lot of volume. I approve!

Stan_Lite · 25-03-2009, 09:53

Quote:

Originally Posted by Will

Stan - that's a lot of volume. I approve!

Thank you kind sir. From someone as experienced as yourself, that's praise indeed

If you have any advice on effective exercises, I'd be more than happy to take your advice on board. I'm going by what the BFL programme suggests and what I've read on t'interweb but personal advice from an experienced body-builder who is also a personal friend would be very valuable indeed.

Will · 25-03-2009, 11:14

Quote:

Originally Posted by Bigstan

Thank you kind sir. From someone as experienced as yourself, that's praise indeed

If you have any advice on effective exercises, I'd be more than happy to take your advice on board. I'm going by what the BFL programme suggests and what I've read on t'interweb but personal advice from an experienced body-builder who is also a personal friend would be very valuable indeed.

Well if you work it out (I did

) you moved 6415.454545Kg - so effectively over 6.4Tonnes! Not to be sniffed at at all! That's the equivalent of a large male elephant, over 5 cars, and over 90 people! Nice figures if you ask me

The BFL is a good start as long as you vary the exercises enough to make it worth while. It's quite good as it does a pyramid work out with a drop set which is a fantastic way to train. You can get to all sorts of training routine, such as super sets, drop sets, inverse pyramids, 5x5, full body etc... I'd give the BFL a good couple of months to get you back into the habit of lifting weights and let your body cope with the shock it will receive. Your body will be surging with lots of extra hormones and unfortunately though maybe less testosterone that you would have had in your late teens (sucks

). However the increase in effort will develop muscle no matter what, and along with restructuring your diet your body composition will improve.

Take some fish oils regularly they're fantastic at helping your body composition.. in fact some of the benefits include:

* Increases fat burning
* Decreases fat storage
* Increases insulin sensitivity
* Maintains healthy joints
* Reduces levels of excess cortisol
* Dramatically improves health

That along side the benefits cinnamon have over sugar - you'll be laughing!

Stan_Lite · 25-03-2009, 12:07

Thanks Will.

The BFL programme lasts for 12 weeks so I'll stick with that until the end and see what I want to do after that. I'll have a look for alternative exercises when I have more time (and a better interweb connection) to vary things a bit - although I'm quite restricted as far as the rig gym goes.

I plan on getting some fish oils when I order my protein and oats when I get home and I love cinnamon, so I'll be having that on everything

Stan_Lite · 26-03-2009, 06:54

As promised, my HIIT cardio routine:

Warm up - 2 minutes at level 5
Then 3 sets of the following
Level 6 - 1 minute
Level 7 - 1 minute
Level 8 - 1 minute
Level 9 - 1 minute
and then the last set is the same as above with 1 minute of level 10 tacked on to the end, followed by 1 minute at level 5 to cool down.

Intensity level 5 is what's termed as "active rest" i.e. plodding along. Level 10 is "flat out", "sprint for the finish" effort. Levels 6,7,8 and 9 are, obviously, stages in between.

I do this on the rowing machine in the gym on the rig. I have it on maximum resistance (I'm not sure it works all that well - doesn't feel like much resistance). Level 5 is 28-30 spm (strokes per minute), level 6 is 30-32 spm, level 7 is 32-34 spm, level 8 is 34-36 spm, level 9 is 36-38 spm and level 10 is however fast I can manage - usually around 40-42 spm, occasionally touching on 43.

The session lasts for 20 minutes but is supposed to be more effective than an hour of "normal" cardio. I really enjoy this exercise, it is very intense and the pace changes keep it from getting dull like plodding along would do. I always feel knackered but satisfied after a session.
When I'm at home, I'll be using the exercise bike I've bought or, once I'm a bit fitter, I'll be running

24-03-2009, 20:20	#381
Stan_Lite Stan, Stan the FLASHER MAN! Join Date: Jul 2006 Location: In bed with your sister Posts: 5,483	So, this is what a proper upper body workout feels like - I can hardly type Still not getting a proper workout on my chest and back yet as my weedy arms give in long before my chest or back get going. Early days yet though, I'm sure the strength will come eventually. Flipin' 'eck, I really am struggling to type __________________ Just because I have a short attention span doesn't mean I...

24-03-2009, 22:10	#382
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	hehe ! Great isn't it Stan ! .. Wait until Thursday __________________ BF% 28/08/08 - 21%

24-03-2009, 22:15	#383
Desmo The Last Airbender Join Date: Jun 2006 Location: Pigmopad Posts: 11,915	Nice one Stan To quote the big man....Pain is just weakness leaving the body __________________

25-03-2009, 08:57	#386
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	Stan - that's a lot of volume. I approve! __________________ *No No!*

25-03-2009, 12:07	#389
Stan_Lite Stan, Stan the FLASHER MAN! Join Date: Jul 2006 Location: In bed with your sister Posts: 5,483	Thanks Will. The BFL programme lasts for 12 weeks so I'll stick with that until the end and see what I want to do after that. I'll have a look for alternative exercises when I have more time (and a better interweb connection) to vary things a bit - although I'm quite restricted as far as the rig gym goes. I plan on getting some fish oils when I order my protein and oats when I get home and I love cinnamon, so I'll be having that on everything __________________ Just because I have a short attention span doesn't mean I...

26-03-2009, 06:54	#390
Stan_Lite Stan, Stan the FLASHER MAN! Join Date: Jul 2006 Location: In bed with your sister Posts: 5,483	As promised, my HIIT cardio routine: Warm up - 2 minutes at level 5 Then 3 sets of the following Level 6 - 1 minute Level 7 - 1 minute Level 8 - 1 minute Level 9 - 1 minute and then the last set is the same as above with 1 minute of level 10 tacked on to the end, followed by 1 minute at level 5 to cool down. Intensity level 5 is what's termed as "active rest" i.e. plodding along. Level 10 is "flat out", "sprint for the finish" effort. Levels 6,7,8 and 9 are, obviously, stages in between. I do this on the rowing machine in the gym on the rig. I have it on maximum resistance (I'm not sure it works all that well - doesn't feel like much resistance). Level 5 is 28-30 spm (strokes per minute), level 6 is 30-32 spm, level 7 is 32-34 spm, level 8 is 34-36 spm, level 9 is 36-38 spm and level 10 is however fast I can manage - usually around 40-42 spm, occasionally touching on 43. The session lasts for 20 minutes but is supposed to be more effective than an hour of "normal" cardio. I really enjoy this exercise, it is very intense and the pace changes keep it from getting dull like plodding along would do. I always feel knackered but satisfied after a session. When I'm at home, I'll be using the exercise bike I've bought or, once I'm a bit fitter, I'll be running __________________ Just because I have a short attention span doesn't mean I...