Gym life!

[chrged]

how many people on here are into fitness/bodybuilding?
and i don't mean the type to go to the gym once every 3 months

how many times a week do you go, whats your routine do is your diet hell strict etc??

i dunno if this threads been started already i could find one...

i joined the burswood gym so its practically 100m walk form my office so its great!

3 times a week,

Monday - Chest and Bi's

Wednesday - Shoulders Tri's

Thurs/Fri - Back and Legs


don't really follow a strict diet anymore, i use to during uni i had more free time to put into it all but only half serious about it now as i want a life outside of the gym lol..

everyone else?

:slap:

[Joe]

I train at Flex Fitness in Tuart Hill, have been slacking off a bit lately but getting back into it 3-4 times a week now.

Same goes for diet... starting my attempt at stripping fat off again, lost 15kg a couple of years ago but got too thin, bulked back up and now I'm sitting around 98-100kg. Want to be 90kg and lean as f*ck.

Maybe then I can beat Brockas at arm wrestle.

[Halle Terry]

Not sure if this counts, But I do Muay Thai at Phon's in Northbridge.

Try to attend 3 times per week (Tuesday/Thursday/Friday). Ussually lessons go from 5:30 - 8:00. Very cardio intensive, lot of stress on technique and blocking compared to some places I've been to.

Lesson generally is split into 3 or so components, This is a preety rough guide to what we do.

Part 1:
Skipping in 3-5 Minute intervals
Shadow boxing
Sit ups + Push ups

Repeat 3-5 times

Part 2
Stretching and Situps (I counted we did neerly 300 in this component once)
Shadow boxing, ussually goes on for around 15 minutes.

Part 3
Pad work, alternate between your partner and yourself holding the pads, will go through 5-6 sets of skill usage (ie differnt combinations of attacking and blocking)

Will ussually finish the lesson now, generally we do a push ups and a stretching to end the lesson.

Very good, In the few weeks I've been doing it I've noticed a big jump in my fitness levels and my strength, would like to combine it with a gym routine to get a bigger chest and arms, but trying to settle into this first before I do anything else. Love doing this, feel destroyed after each lesson but I'm sure you know the sensation after you've run yourself into the ground. Would highly recommend it to anyone.

In terms of diet, I have nothing set at the moment, just trying to get into good habits of generally eating healthy and drinking lots of water.

I'm 6'0 tall and 64kg, I've always been preety lean but I want to reach 70kg being nice and lean. Still holding out on nature to help me fill out (I'm 20 and a bit of a late bloomer)

www.Muaythaipromotions.com

[Brockas]

Maybe then I can beat Brockas at arm wrestle.

hahaha!


I do weights 3-4 times a week, minimum 1 hour on the cross-trainer every day.
Maximum 2000 calories a day, but always end up drinking more than that on Fridays/Saturday nights, so thats kinda counterproductive.

In three months have gone from 102kg to 94kg, and lifting twice as much as when I started. *nod*

[stumps.]

yeah i train at curtin gym (the new one is mint but alot of wankers there). Try to go 3-4 times a week depending on circumstances. In terms of diet i try to eat heaps of vegies in my meals and always eat at the same time. A protein shake for breakfast and one after a workout. I always think about having a diet but then consider how much i drink on weekends so cardio is a major focus in my workouts high reps and finish with a short fast run.

I have recently started taking no xplode aswell, i recommend you all try it if you havent, it makes you focus more and train harder (they all say that but this does) its crazy stuff. http://i641.photobucket.com/albums/uu140/trec-england/BSN/NoXplode.jpg

[chrged]

i drive past that flex gym in tuart hill on the way to my gf's place if i leave burswood i was thinking of joining there - does it get busy!??? whats their set up like!?

and fc3srx7 - f*k yeah... i use to do a bit of martial arts last year... the cardio they make you do is insane!

i've slacked off a lot though i don't do too much cardio as i'm trying to put on a bit more size now but staying around 14% BF i've gained about 6kgs in just over a month so not too bad i'm at about 90kgs now.. eating is where i f*ck up though... i can eat like over 1kg of food in one sitting but i need to eat smaller meals more often its just a lot of work trying to eat that much throughout the day...

what supplements are you guys on??

[Darklove]

Not sure if this counts, But I do Muay Thai at Phon's in Northbridge.



Check this out if you haven't seen it already -

http://muaythaitrainingthailand.blogspot.com/2009_06_01_archive.html

interesting training log. It's scary how fit these guys are

[Darklove]

what supplements are you guys on??

Bodyscience - Vandrobol, Hydroxyburn pro, Tornado and myocytin

[1JZNOSHIT]

For my own future reference, and as a share for fellow Antilagers, this is my weekly routine. Due to extended work commitments, I have had to cut down a little in recent months as I have felt rather overworked. But here it is anyway -

Day 1 (40 mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Biceps - 3 x 10 alt curl, 3 x 10 seated curl, 3 x 10 fixed curl, Chest - 3 x 10 Chest Press, 3 x10 incline press, 3 x 10 lying curl, Abs - 5 x 10 incline crunches, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 2 (4o mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Triceps - 3 x 10 pull downs, 3 x 10 tricep extensions, Back - 3 x 10 alt lifts, 3 x 10 shrugs, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, abs - 3 x 10 crouching pull downs, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 3 (40 mins) - 12 min row 3000m, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, Legs - 3 x 10 squats, 3 x 10 thigh extensions, 3 x 10 reverse thigh extensions, 2 x 50 side leg raises, abs - 3 x 10 side lifts, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 4 (40 mins) - 10km run

Day 5 (20 mins) - 5km run

http://www.fitfuel.com/images/Hemp_Protein_Powder_-_16_oz_350.jpg

nothing but the finest :)

[Halle Terry]

Check this out if you haven't seen it already -

http://muaythaitrainingthailand.blogspot.com/2009_06_01_archive.html

interesting training log. It's scary how fit these guys are

Yeh I've heard the guys that go over to Thailand and do the authentic training get run into the ground hard. I'm sure combined with the humidity it's probally really hard to cope.

It's good the place I go to, there's a shit load of champions that have been trained from our gym, currently there's the Australian Championa and the World middleweight Champion at our gym.

[Skitzo]

http://i641.photobucket.com/albums/uu140/trec-england/BSN/NoXplode.jpg

Same goes for Super pump 250. One week i did 3 sets of ~ 5 wide grip chin ups (3rd notch out). 3 sets of 8 (struggling) with the bar bell. Next week had the super pump and easily smashed out 3 sets of 8 on the chin ups and added extra 5 kgs to my bar bell and easily did 3 sets of 8.

I try to go twice a week and one session at home. BUt pretty busy with work and stuff so most of the time i only get to do 2 sessions a week.

Mon - Wide grip chin ups
Lat Pull downs
Bis and tris

Wed/Thurs - Legs
- Chest
- Abs
- Back

As for diet, I try and eat as much protein as i can with vegetables. Large portions. But in reality my breakfast isn't sufficient really. I have 3 meals a day and 2 protein supplements. Too much alcohol (mixer), too much bread, no cardio = bit of padding over my 6 pack ha.



Joe - Just bulk up your shoulders and you should be right in beating Paul. Only reason he beat me was cause of my fucked shoulder almost popping out :)

[Slip_]

For my own future reference, and as a share for fellow Antilagers, this is my weekly routine. Due to extended work commitments, I have had to cut down a little in recent months as I have felt rather overworked. But here it is anyway -

Day 1 (40 mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Biceps - 3 x 10 alt curl, 3 x 10 seated curl, 3 x 10 fixed curl, Chest - 3 x 10 Chest Press, 3 x10 incline press, 3 x 10 lying curl, Abs - 5 x 10 incline crunches, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 2 (4o mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Triceps - 3 x 10 pull downs, 3 x 10 tricep extensions, Back - 3 x 10 alt lifts, 3 x 10 shrugs, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, abs - 3 x 10 crouching pull downs, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 3 (40 mins) - 12 min row 3000m, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, Legs - 3 x 10 squats, 3 x 10 thigh extensions, 3 x 10 reverse thigh extensions, 2 x 50 side leg raises, abs - 3 x 10 side lifts, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 4 (40 mins) - 10km run

Day 5 (20 mins) - 5km run

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHAH HHHAHHAHHAHHAHAHAHHAHHAHHAHHAAHHAHHAHHAHHHAHAHHAHA HHHHHAHHHAHHAHHHAHHHAHHAHHHAHAHHHAHHAHAHHAHAHHAHHA HHAHAHHHAHHAHHAAAAAAAAAAAAAAAHHHHHHHHHHHHHAHAHAHAH HAHAHHAHHAHAHHHAHHHAHAHHHAHHQ

The... best.

[Scradly]

For my own future reference, and as a share for fellow Antilagers, this is my weekly routine. Due to extended work commitments, I have had to cut down a little in recent months as I have felt rather overworked. But here it is anyway -

Day 1 (40 mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Biceps - 3 x 10 alt curl, 3 x 10 seated curl, 3 x 10 fixed curl, Chest - 3 x 10 Chest Press, 3 x10 incline press, 3 x 10 lying curl, Abs - 5 x 10 incline crunches, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 2 (4o mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Triceps - 3 x 10 pull downs, 3 x 10 tricep extensions, Back - 3 x 10 alt lifts, 3 x 10 shrugs, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, abs - 3 x 10 crouching pull downs, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 3 (40 mins) - 12 min row 3000m, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, Legs - 3 x 10 squats, 3 x 10 thigh extensions, 3 x 10 reverse thigh extensions, 2 x 50 side leg raises, abs - 3 x 10 side lifts, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 4 (40 mins) - 10km run

Day 5 (20 mins) - 5km run

Fuck you must be huge

[chrged]

2JZNOSHIT - do you have set meals/times/calorie count etc?

[AGIT8D]

Yeh I've heard the guys that go over to Thailand and do the authentic training get run into the ground hard. I'm sure combined with the humidity it's probally really hard to cope.

It's good the place I go to, there's a shit load of champions that have been trained from our gym, currently there's the Australian Championa and the World middleweight Champion at our gym.

A mate of mine went to Thailand few years ago for training hey.. It is a pretty damn intense experience from what I hear... Blair Hinds is his name, I think he may have held a belt or 2, not sure. Lost contact a while after school..

[BOUZ]

For my own future reference, and as a share for fellow Antilagers, this is my weekly routine. Due to extended work commitments, I have had to cut down a little in recent months as I have felt rather overworked. But here it is anyway -

Day 1 (40 mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Biceps - 3 x 10 alt curl, 3 x 10 seated curl, 3 x 10 fixed curl, Chest - 3 x 10 Chest Press, 3 x10 incline press, 3 x 10 lying curl, Abs - 5 x 10 incline crunches, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 2 (4o mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Triceps - 3 x 10 pull downs, 3 x 10 tricep extensions, Back - 3 x 10 alt lifts, 3 x 10 shrugs, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, abs - 3 x 10 crouching pull downs, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 3 (40 mins) - 12 min row 3000m, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, Legs - 3 x 10 squats, 3 x 10 thigh extensions, 3 x 10 reverse thigh extensions, 2 x 50 side leg raises, abs - 3 x 10 side lifts, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 4 (40 mins) - 10km run

Day 5 (20 mins) - 5km run

http://www.fitfuel.com/images/Hemp_Protein_Powder_-_16_oz_350.jpg

nothing but the finest :)

hahaha, and you look like a crack head!! get off the pipe!

[chrged]

does everyone know their body fat %? how much you weigh??

[Adr3naL1N]

go to warehouse in sth freo

used to go 4 times a week cut it back to 3 for now

mon - chest
wed - back and tris
fri - shoulders and bi's

im just under 6ft and weigh 83kgs.

[Joe]

i drive past that flex gym in tuart hill on the way to my gf's place if i leave burswood i was thinking of joining there - does it get busy!??? whats their set up like!?


It's awesome dude... top notch equipment which is well maintained, heaps of big boys train there too, and the owners/management are champs.

Gets really busy at about 7pm on a Monday or Tues night, but the rest of the week seems pretty cool... don't have to wait to use benches or anything like that, theres normally plenty to go around.

I recommend stopping in and doing a casual session to try it out.

[Joe]

does everyone know their body fat %? how much you weigh??

I'm about 18% at the moment, way too high. Not for long though :)

Weigh between 98-100kg

[Lozzle]

For my own future reference, and as a share for fellow Antilagers, this is my weekly routine. Due to extended work commitments, I have had to cut down a little in recent months as I have felt rather overworked. But here it is anyway -

Day 1 (40 mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Biceps - 3 x 10 alt curl, 3 x 10 seated curl, 3 x 10 fixed curl, Chest - 3 x 10 Chest Press, 3 x10 incline press, 3 x 10 lying curl, Abs - 5 x 10 incline crunches, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 2 (4o mins) - 10 minutes Treadmill, 2 miles, with 1 min sprints after each mile (peak at 190 bpm), Triceps - 3 x 10 pull downs, 3 x 10 tricep extensions, Back - 3 x 10 alt lifts, 3 x 10 shrugs, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, abs - 3 x 10 crouching pull downs, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 3 (40 mins) - 12 min row 3000m, shoulders - 3 x 10 alternative front lifts, 3 x 10 side lifts, 3 x 10 shoulder press, Legs - 3 x 10 squats, 3 x 10 thigh extensions, 3 x 10 reverse thigh extensions, 2 x 50 side leg raises, abs - 3 x 10 side lifts, 45 x 3 crunches, 15 x 3 crunches (legs up)

Day 4 (40 mins) - 10km run

Day 5 (20 mins) - 5km run


nothing but the finest :)

Savage! :slap:

[magic1]

has anyone here seen brockas arms, fucking massive.

[AGIT8D]

does everyone know their body fat %? how much you weigh??

bout 73kg and fat % changes depending on weekends etc, 15 or so I would say.

I haven't trained for ages.. Lost my routine and it all fell to shit haha. Keen to get back into it during winter though.. Just deciding if I'm going to start muay thai and trim up big time or get back into weights and bulk. Pretty much impossible to do both.

[AGIT8D]

has anyone here seen brockas arms, fucking massive.

Maybe if he ever wore a tank top we would be able to..........

[Halle Terry]

I'm about 18% at the moment, way too high. Not for long though :)

Weigh between 98-100kg


bout 73kg and fat % changes depending on weekends etc, 15 or so I would say.

I haven't trained for ages.. Lost my routine and it all fell to shit haha. Keen to get back into it during winter though.. Just deciding if I'm going to start muay thai and trim up big time or get back into weights and bulk. Pretty much impossible to do both.

Either of you guys happen to know a method of measuring body fat without the use of calipers or anything fancy? I tried searching for a calculator or something to work out mine but can't find anything.

[DISTRBD]

has anyone here seen brockas arms, fucking massive.

I thought it was a solar eclipse last weekend , only to turn around n see his arms up blocking the sunlight :)

[MaTMaN]

A mate of mine went to Thailand few years ago for training hey.. It is a pretty damn intense experience from what I hear... Blair Hinds is his name, I think he may have held a belt or 2, not sure. Lost contact a while after school..

I used to work with a Blair Hinds until a few weeks ago. His missus just had a baby and he quit to go work underground in Wiluna. He was a pretty big unit.

[Joe]

Either of you guys happen to know a method of measuring body fat without the use of calipers or anything fancy? I tried searching for a calculator or something to work out mine but can't find anything.

Nope, I use a set of calipers.

[AGIT8D]

I bought scales that do it.. Water retention too.. Not sure how effective they are haha.

[Slip_]

2JZNOSHIT - do you have set meals/times/calorie count etc?

If i can speak on his half, cvnts to humble to do so himself...

Large protein intake... consumes a good 7 chickens fresh from nando's a week & chocmilks in the morning to keep the GI index on tap...

Large lad... prob a good 110kgizzle... 115 including the eyebrows...

[AGIT8D]

I used to work with a Blair Hinds until a few weeks ago. His missus just had a baby and he quit to go work underground in Wiluna. He was a pretty big unit.

Yeah bro that's him. He is a fuckin tank hey hahahaha. Last time I spoke to him he was doin charge up or something (years ago) but lost contact til FB a couple weeks ago.

[DenZel]

Been hitting the gym for about 4months and now starting to see more obvious results/definition slowly coming through. Mainly just focusing on upper body. Shoulders and back - chest and arms. I try to fit in as much swimming as i can and some cardio work along the way. I hover between about 86kg to 88kg but want to get to a solid 90kg.

With so many different type/brands of tubs of Weight Gain and/or Muscle gain, what have people found the best?

[AGIT8D]

DenZel do some compound lifts like squats and deads and you'll hit it easy. You'd be surprised how much smashings your quads builds the rest of you.

[JBAE]

i beat of 5-6 times a day and tend to alternate arms to balance out but yeh i find it keeps me a little leaner than id normally be, pending on the mood some times i do a power session and slap it 10 od times its a really good routine i reckon

[Darklove]

DenZel do some compound lifts like squats and deads and you'll hit it easy. You'd be surprised how much smashings your quads builds the rest of you.

and throw in 3 sets of heavy snatch and you'll be a huge ripped cvnt in no time

[Kye]

If i can speak on his half, cvnts to humble to do so himself...

Large protein intake... consumes a good 7 chickens fresh from nando's a week & chocmilks in the morning to keep the GI index on tap...

Large lad... prob a good 110kgizzle... 115 including the eyebrows...

Absolute tyrant of a bloke

[Bomb33]

if you want really good gains try sustanon 250, i've heard it works pretty well.

[stumps.]

i beat of 5-6 times a day and tend to alternate arms to balance out but yeh i find it keeps me a little leaner than id normally be, pending on the mood some times i do a power session and slap it 10 od times its a really good routine i reckon

have you tried doing a super set using your feet?

[chrged]

I bought scales that do it.. Water retention too.. Not sure how effective they are haha.

i read those things are pretty accurate hey, depending on the quality i suppose...

tells you everything hey

muscle weight
water weight
bone mass
body fat

and some other sh*t you don't need to know, theres no point knowing, but is cool to know anyway lol

[upgarage]

yeh electronic scales with body fat
sends an electric pulse through your body to measure fat
just make sure you take a reading when you first wake up as drinking water can affect the readings.
do it like once a week
not accurate to do it everyday

you should space out shoulders and chest as far as possible to minimise overtraining, as they have the same pressing movement. i.e. allow muscles to recover and become stronger.

i see a few people dont train legs
squats are king. they stimulate growth beyond belief.
bent rows/deadlifts pretty much covers the rest of your back

split im currently using
mon - cardio + back and tri's
tue - cardio + shoulders
wed - cardio + forearms
thurs - cardio + legs
friday - cardio + chest and bi's
saturday - rest
sunday - cardio + legs

eat every 2.5-3hours
every meal has protein/carbs/good fats. 40:40:20

i go to the gym twice a day
30-60min cardio in morning before any food
and 30min in the evening after weight training (when muscle glycogen is depleted so your body burns fat)
aiming for single digit body fat for now.

starting to cut carbs from meals after gym session. one meal with carbs is fine to replenish muscle glycogen

chicken breast, and lean steak is the best (i like rump, easy to trim off all the fat)
and canned tuna when you're on the go

[BOUZ]

Kye, you on the same workout regime as deluca?

[Cold Fusion]

i go to the gym 3-4 times a week, im lookin at buying more protien stuff (just ran out) but i wanna look into getting a few more things but i have No idea where to start, every brand says its "revolutionary" and the best but they all do diff things, what should i look at getting?

Cheers in advance

[Shano]

don't waste your time with bullshit just get unflavoured 100% whey protein isolate. can buy it in bulk for good prices online.
these guys are pretty decent
http://www.proteindirect.com.au/

[upgarage]

keep it simple
protein powder, carb source

go to vitaminme and buy the dymatize elite 4.5kg bag ($136 delivered)

for carbs use coopers brew enhancer 1 (dextrose maltodextrin mix)

[upgarage]

whey protein isolate is a waste of money unless you're a professional athlete
a blend will be fine for most people (WPI +WPC)

[vrocious]

I'm there 5 times a week, trying to bulk up for wrestling, it's slowly working as i've been for 3 months so far.

Everyday will do 10min bike ride before hand and 45 leg raises then if i can be bothered 45 situps with a 20kg weight on my chest, except thursdays when its just cardio

Mon: Shoulders Sets Reps
Overhead dumbell press 3 6-8
Smith Machine upright row 3 6-8
Lateral Raise 3 6-8
Calf raise 3 6-8
Front dumbell lifts 3 6-8
Shoulder raises 3 6-8

Tue: pull
Bent over row 3 6-8
Lat pulldown 3 6-8
Dumbell curl 3 6-8
Preachure curl 3 6-8
1 arm dumbell row 3 6-8
bentbar curl 3 6-8(dont know proper name)

Wed: push
Incline dumbell bench 3 6-8
dumbell bench 3 6-8
dumbell flye 3 6-8
calf raises 3 6-8
rope pulldown 3 6-8
tricep machine 3 6-8(seated pushdown)
overhead tricep dumbell 3 6-8(seated skullcrushers)
Calf raises 3 6-8

Fri:legs
Barbell squat 3 6-8
Leg press 3 6-8
lying leg curl 3 6-8
Romanian deadlift 3 6-8
back curl 3 15
lying leg curl 3 6-8

then thursday evenings and sundays i have wrestling training too

[Shano]

sorry yer that's what i mean. just the straight protein, no gimmicks

[Slip_]

Absolute tyrant of a bloke

http://i5.photobucket.com/albums/y189/Slip_87SX/MugabeBB1jpg.jpg

[S13]

i been lifting for 15 years now... dont take it as serious as i used to but have been everywhere on the scale from 74kg at 5% bf to 95kg at about 15% bodyfat at 5'9

do a mixture of a million diff routines as i been doing it for a while

my opinion - unless ur a serious lifter or athlete only suppliments you need is protien save ur money and spend it on eating better you be better for it half the 90% of the "superpump 5000" and "make me massive 250" is crap especially these days the majority of stuff that made em work got canned by the govt authorities like hydroxycut now has green tea etc in it ... the stuff that actually made it work good (still not good) had to be taken out 2 years ago. A certain supplier keep a store room full of the good stuff and only distributed to the purple circle and the avg joe bought the new improved got nothing in it Hydroxycut ... lol

[vrocious]

At first I wanted to lose a bit of weight so I cut out all the bad carbs, bread, pasta, chips etc.
Just ate lean meats n veggies n shit in meals then had a cheat meal every weekend or so, lost 7cm round the middle in 5 weeks, nt bad considering i was also trying to gain muscle too. if you do dedicated weight loss you will piss on that.

as for additives i use http://www.purenutrition.com.au/whey-protein-isolate-4-5kg.html
cheapest i found, just throw a couple of teaspoons of nesquick in it. also after the workout i throw a couple of teaspoons of brewing dextrose in it as the muscles use sugar best after a workout.

if your trying to gain mass you need to have 1g of protein per pound per day, so for me atm i weigh about 73kg x 2.2 = 160g of protein.

normal weeks i'l have 2 protein drinks a day which as about 30g each and in weeks leading up to shows i'l do 3

[chrged]

lol sounds like 90% of you are all hell beefy c*nts...

should organise group buys for protein!

Optimum Nutrition 100% Whey Protein! i'm half way through my 4 kilo bag will need some more soon lol...

still pretty skeptical about most of the supplements i've only ever been on creatine and protein and taking multivitamins...

how many of you have taken stuff like No-explode and those Nitrous supplements?? you think its worth trying?

who pushes what sort of weight!?

i'm on sets of around 100kgs on bench and managing sets of 6 with 40kg dumbells for chest dumbell presses yew!

trying to do more deads but they are a B*tch of an exercise... takes so much out of you!

[upgarage]

At first I wanted to lose a bit of weight so I cut out all the bad carbs, bread, pasta, chips etc.
Just ate lean meats n veggies n shit in meals then had a cheat meal every weekend or so, lost 7cm round the middle in 5 weeks, nt bad considering i was also trying to gain muscle too. if you do dedicated weight loss you will piss on that.

as for additives i use http://www.purenutrition.com.au/whey-protein-isolate-4-5kg.html
cheapest i found, just throw a couple of teaspoons of nesquick in it. also after the workout i throw a couple of teaspoons of brewing dextrose in it as the muscles use sugar best after a workout.

if your trying to gain mass you need to have 1g of protein per pound per day, so for me atm i weigh about 73kg x 2.2 = 160g of protein.

normal weeks i'l have 2 protein drinks a day which as about 30g each and in weeks leading up to shows i'l do 3

so vrocious do you compete?

[vrocious]

lol well your beefier then i am

my boss uses that no-explode etc stuff before workouts, its just chocked with caffine.

i take a mens multivitamin too and b12, as apparantly b12 helps you absorb protein better

[vrocious]

so vrocious do you compete?

hahaha fuck no, i'm still a scrawny pingpingpingping with wobbly bits all over me. i just do pro wrestling like you see on tv (yeah wwe, the fake shit haha)

i dont have the time or dedication to get into that sorta shape

[upgarage]

who pushes what sort of weight!?

i'm on sets of around 100kgs on bench and managing sets of 6 with 40kg dumbells for chest dumbell presses yew!

trying to do more deads but they are a B*tch of an exercise... takes so much out of you!

all for reps not 1rep max with good form
no "harry half reps" eg bar touches chest every rep for bench press
deadlift 140kg
squat 135kg
bench 100kg+
bent row 80kg
leg press 250kg (only do them after BB squats)
standing military press 60kg

yeah dl's start off hard. then you get used to them. make sure you use good form or you will definately hurt yourself. i also shrug at the top to stimulate traps

as ronnie coleman says "Everybody wants to be a bodybuilder, but don't nobody want to lift no heavy-ass weights."

haha

[chrged]

all for reps not 1rep max with good form
no "harry half reps" eg bar touches chest every rep for bench press
deadlift 140kg
squat 135kg
bench 100kg+
bent row 80kg
leg press 250kg (only do them after BB squats)
standing military press 60kg

tanky pingpingpingping! lol

[Shano]

yeah decent lifts mate! what bodyweight are those at?

[AGIT8D]

vrocious throw up your diet man I'm keen to see what you're eating as we weigh around the same..

[Darklove]

Upgarage - Thats a decent workout
Strong fuker

[upgarage]

85kg 178cm

[S13]

all at about 85kgish and good stuff not crap

deads 185 x 6
bench 100 x 8 or 125 x 1 narrow grip 130 x 1
dips with 60kg hanging off belt x 6
bb curls 60 x 8
hack squats 220 x 6 (had screwed hip couldnt squat properly)
Rows 100 x 8
Seated shlder press 40 db for 6

plus all other stuff.. no real weakness for me except bench and legs but thats mainly medical reasons

[Shano]

fucking staunch lifts man, straight up

[schnoods]

Anyone know of a good one down rocko way?

My brother is in Zest, he reckons its alright.

Im more into the weight loss and cardio side of things, i let my self go after quitting union 6 or 7 years ago. I gotta lose 20-30kg's...:(

brother goes and mainly pumps weights there but the treadmills n stuff are always chockers.

Any alternatives?

[DRKWRX]

Ive tried No explode, superpump 250 and Muscletech Vapor or whatever its called and personally i think no explode works the best for me, the muscletech one made me go to sleep half an hour after taking it :lol:

[[SPESHAL]]

my opinion - unless ur a serious lifter or athlete only suppliments you need is protien save ur money and spend it on eating better you be better for it ol

Just about the best advice in this thread. Don't waste your money.

[stumps.]

no xplode - gets you in the mood after 8+ hours of mundaine office work and increases lifting potential and concetration. If anyone gets a chance to try someone elses before you buy it i recommend. It makes a massive difference. People who havent treid something will always knock it.

[Skitzo]

like i said. i was able to lift an extra 5 kg's easily after having some superpump 250.

[upgarage]

i take 2 no doz caffeine pills (100mg each)

[chrged]

might buy some...

need something to motivate me a bit more.. its like mentally draining sitting in front of a computer all day lol...

[DRKWRX]

u order your shit from mrsupplement azz?? they have good prices and deliver quick as.

[Brockas]

has anyone here seen brockas arms, fucking massive.

Maybe if he ever wore a tank top we would be able to..........

I hate you both.

[ho57ile]

Some huge carnts in here.

I try go zest bibra lake 3-4 times a week, pretty good setup.

Yeah supplements i just mix milo and coffee into my protein shake, that and some heavy music gets me pumped after a day moving houses.

[SimonR32]

hahaha!


I do weights 3-4 times a week, minimum 1 hour on the cross-trainer every day.
Maximum 2000 calories a day, but always end up drinking more than that on Fridays/Saturday nights, so thats kinda counterproductive.

In three months have gone from 102kg to 94kg, and lifting twice as much as when I started. *nod*

same work out as this guy!!!

http://cache.formula1.com/photos/597x478/manual/windsorb.jpg

[DCIEVE]

85kg 178cm

fk me, body fat?
I've been training ~18months, +14kg/+2%fat (84kg/16%fat/~176cm) but not in the same ballpark weights wise haha. Body fat is creeping up, plan to start cutting back to single digit's body fat wise and hopefully keep it >80kg soon. Not keen on sacrificing size to do it though.

Concentrate most of my time on the main exercises: squats/rows/dips and pullups, split into chest/tri's(mon), back/bi's(tues), shoulders/abs(fri), legs(sat). Have seen biggest gains since starting to work legs every week.

[Fryman]

good to see many of the laggers hitting the gym didnt realise so many cared so much! chai you fucking box cutter on paper you must be huge :P

may i suggest that routine is key, and that when you stop if you are using all that protein carb stuff it disappears rather quickly.

If your trying to trim down, the drinking doesnt help at all, you have to go cold turkey and then you will get results if you train 3-4 times a week but wont have as much fun. DId that for 2 years and lost significant weight

Current standing of 104kg and 5'11. the gym works.. but you have to do it routinely. no excuses.

I personally do not beleive in all the additives unless your competitive, or you have serious metabolism / body size factors to fight against.

[OmEg_A7]

Anyone here go to Pure fitness in canning vale?
I have been training there for about a 1.5 years now.
Started out at aroun 78kg mark and 173cm tall
Used suppliments, but found out quickly that they are all full of shit.
Take protein in the form of whole cream milk and lots of food, which seems to work.

Routine is
Mon - Chest
Tue - Back
Thurs - Legs
Fri - Shoulders
Sat - Arms

[TJ]

Fuck reading this is depressing from my end of things haha.

[ben351]

i want to roll all you guys up into a little ball and stuff you in my vagina so i can walk around with you in me all day

[upgarage]

fk me, body fat?
I've been training ~18months, +14kg/+2%fat (84kg/16%fat/~176cm) but not in the same ballpark weights wise haha. Body fat is creeping up, plan to start cutting back to single digit's body fat wise and hopefully keep it >80kg soon. Not keen on sacrificing size to do it though.

Concentrate most of my time on the main exercises: squats/rows/dips and pullups, split into chest/tri's(mon), back/bi's(tues), shoulders/abs(fri), legs(sat). Have seen biggest gains since starting to work legs every week.

bf hovers around 20%

do you drink? i've noticed significant strength loss the few days after having a few.
if you've plateau'ed. take a week rest and see how you feel. you might just be overtraining. if not try and change your workout

i find the best workout program is the one you're not doing i.e. change shit up a bit

most guys want their chest to grow particularly the top
so why do they always start with flat bench every time and then move on the incline? your incline bench weight will be compromised by doing flat bench first. i am happy with my flat bench weight so i have been hitting the incline first.

hardest part about cutting is keeping the weight up. i've noticed i've lost a lot of strength due to reduced carb intake.

lukian: im not really big at all. should see some of the guys at my gym. saw a guy today deadlifting 210kg, he was a bit shorter than me but still very impressive lifting.

[blownVL]

iv been going for about 10months, 4-5 days a week, train reasonably hard but yeh drink myself stupid friday and saturdays so it makes it kinda pointless. But is given up drinking for 2months and trying to eat bulk and taking some supplements to see how good i can gain if no gains, will be back on the turps.

[upgarage]

iv been going for about 10months, 4-5 days a week, train reasonably hard but yeh drink myself stupid friday and saturdays so it makes it kinda pointless. But is given up drinking for 2months and trying to eat bulk and taking some supplements to see how good i can gain if no gains, will be back on the turps.

no reason why you cant gain

eat every 2.5-3hours
protein, carbs and good fats

drink skim milk throughout the day to boost your calorie intake. i used to go through 2L on a good day

train hard. compound movements are your friend
squats, deadlifts, bench press, chins, rows..etc

[blownVL]

yeh i should gain i just want to see how much i gain without drinking cause never done it. If there are decent gains might keep me off the booze for awhile

[kurbn]

far out reading all this makes me want to get into it again, my biggest problem is that I will get stuck in and build up quick then il be like "oh i wont go today" fecks up the routine and I never go again! on a plus however me and Hostage have been going for a 30 min ride on a nightly basis... should blow the dust of the weights and get back in

[DCIEVE]

all for reps not 1rep max with good form
no "harry half reps" eg bar touches chest every rep for bench press
deadlift 140kg
squat 135kg
bench 100kg+
bent row 80kg
leg press 250kg (only do them after BB squats)
standing military press 60kg

yeah dl's start off hard. then you get used to them. make sure you use good form or you will definately hurt yourself. i also shrug at the top to stimulate traps

as ronnie coleman says "Everybody wants to be a bodybuilder, but don't nobody want to lift no heavy-ass weights."

haha

How many setsxreps are the above weights? I'm roughly same weight/height, less bf so presumably more muscle mass yet some way from the above.
na I rarely drink, pay close attention to diet etc.

[luke20t]

How many setsxreps are the above weights? I'm roughly same weight/height, less bf so presumably more muscle mass yet some way from the above.
na I rarely drink, pay close attention to diet etc.

thats quite a bit of weight being lifted compared to his body stats..

low GI carbs, plenty of protein roughly every 3 hours + include fats in one meal and one "cheat" meal per week. Thats 6-8 meals per day. they are smaller meals but more evenly spread out.

Remember to do cardio AFTER your workout especially for weight loss- you use up most of your energy weight lifting, then when its time for cardio your body starts burning fat for energy.

[DenZel]

so most are anti weight gain/muscle gain tubs?...Anyone trust the brand they use?

though the group buy idea is a good 1, who has the hook ups?. Test one out for a month or 2, then talk about the results, then try another.

[DRKWRX]

O.N. whey is prety much the best Protein per serve whey protein out there for the money, is good for getting more protein in between meals etc, gainers just usually have lots of sugar n shit i wouldnt touch them in my opinion.

[luke20t]

+1 for optimum. $150 for a 4.5kg bag delivered.
http://www.ultimatephysique.com.au/Optimum-Nutrition-100-Whey-10lbs-Gold-Standard-4.54kg-pr-4.html

and mass gain i recon after workout / if i dont have time for a meal.

[evil1]

+1 for sust and deca
ha ha

[DenZel]

ok, whey seems like the way to go

What are people thoughts on creatine? from what iv read/heard seems good for muscle building..whats the deal with the loading stages? take before or after workout, or doesnt matter? Seems its all about getting water into the muscle cells...but also there are many types of creatine aswell??

The more i read into this stuff the more complicated it gets haha.

[upgarage]

How many setsxreps are the above weights? I'm roughly same weight/height, less bf so presumably more muscle mass yet some way from the above.
na I rarely drink, pay close attention to diet etc.

i got all my weights written down in my training log

back
warmup bike 5min L12
deadlifts 10x70k,4x6x140kg
bent rows10x40k 10x60k 8x80k (back fatiguing)
lat pulldown(wide) 10x80 10x100 10x120
lat pulldown(narrow) 10x80, 10x100,10x120(bad form towards end)
uni supported seated row pistol grip
10x100 10x120 10x120

legs
BB squats 12x60kg,10x80kg,10x100kg, 9x130kg
front squats(smith) 10xbar +30kg, 10xbar +50kg, 8xbar + 70kg
leg ext 15x30 15x30 15x30
leg press 12x150kg 10x200kg 10x250kg

chest
flat bench 15x60k 10x80k 8x100k 6x120k
varying incline(DB)
low 10x16k
med 12x20k
low,med,high 10x25k
decline(db) 12x20k 10x25k 8x29k
fly pullover supersets
8x16k 15x16k
8x17.5k 15x17.5k
8x20k 12x20k

shoulders
military press 10x40k 5x50k 5x54.6k 5x54.6k 5x60k 5x60k
side/rear delt raises super sets 15k 3sets of 12 each
front raises 4x10x15k
upright row (db) 3x10x22.5k
shrugs 3x10x120kg
1x20x70k

but as i said earlier i vary my workouts greatly

dymatize is cheaper
4.5kg 10lb 136 delivered
http://www.vitaminme.com.au/site/page.cfm?u=7&areaId=1&s=shopResults&t=shopSearch&formMode=searchResults&searchString=dymatize+elite&searchButton.x=0&searchButton.y=0&searchButton=Search

[upgarage]

so most are anti weight gain/muscle gain tubs?...Anyone trust the brand they use?

though the group buy idea is a good 1, who has the hook ups?. Test one out for a month or 2, then talk about the results, then try another.

im not anti weight gainers
its just a lot of them are loaded with carbs like 1:3 protein:carb ratio
find something around 50:50 or make some yourself with oats +protein powder

[upgarage]

ok, whey seems like the way to go

What are people thoughts on creatine? from what iv read/heard seems good for muscle building..whats the deal with the loading stages? take before or after workout, or doesnt matter? Seems its all about getting water into the muscle cells...but also there are many types of creatine aswell??

The more i read into this stuff the more complicated it gets haha.

i've used max's cre8
noticed slight increase in strength and could squeeze out a few more reps
i took one 5g serve pre workout with fruit juice and another one with my post workout shake

[DenZel]

research has told me that creatine should not be taken with juices, anything acidic...

[upgarage]

not sure
says on the tub to take with juice or sports drink

[vrocious]

vrocious throw up your diet man I'm keen to see what you're eating as we weigh around the same..

i've started eating more carbs this week as i've realised i'm not going to get much skinnier without getting a fully blown program. I was just trying to thin out cuz my tag partner in wrestling has a fucking 8pack and no fat on him so i look like kim beasley next to him.

usual shit would be

Breakfast:
Bowl of oats
glass of juice (which is bad but i didnt skip)

Then i'd have about 3-4 meals for the day consisting of lean meat, steak, chicken, turkey etc then steamed vegtables, i did put sauce on it too, whether it be tomato, mayo or nandos.

For snacks i'd have yogurt (yoplait forme had the least carbs i could find), fruit, dried apricots, mixed nuts (not peanuts), cheese or tinned tuna/salmon

also had my protein drinks

i weigh 72.5 today at 184cm no idea on body fat though
i've been all over the scale in my life from a fit little gym kid to fat teenager and back through the cycle again

did it for 8 weeks, worked for what i wanted, now back to carbs without eating crap to bulk up so i dont get the shit kicked out of me so easy.

lady at works hubby is on the caveman (proalithic i think it was called too) basically NO carbs, didnt even eat fruit or milk. the concept behind it was you do it for a couple of weeks then ease back into routine and its supposed to teach your body to burn carbs before anything else. worked for him as he lost 6kg however he did lose a bit of muscle mass 2 but he's fucking huge so thats not a problem.

the next thing i'm looking into but havent talked to my doctor about yet is b12 injections, apparantly if you inject b12 it helps absorb the protein massively into your system, it's what some bodybuilders do who dont want to use roids. got told that from an ex trainer, as mentioned before i wanna get a bit bigger but no way in hell i'm gunna do anything thats going to jeopardize my flying career

[vrocious]

thought i might as well post up my figures too seeing some are

nothing special i know but this is where i'm at as of this week:

overhead dumbell press 20kg dumbells
smith machine upright row 35kg on bar
lateral raise 12.5kg dumbells
seated calf raises 90kg
front dumbell lifts 8kg dumbells
shoulder raises 27.5kg dumbells (only just started the last 2 this week)
bent over row 45kg on bar
lat pulldown 61.3kg (thinking of dropping this as not noticing growth)
dumbell curl 12.5kg (dropped from 15 this week cuz of same reason)
machine preachure curl 35kg
1 arm dumbell row 22.5kg dumbell
bentbar curl 22.5kg on bar (forget actual name think its smartbar it's the w shaped one :P)
barbell squat 110kg on bar (upping next week)
machine leg press 110kg (tried a set on 45degree this week and can do 160 on there easy)
lying leg curl 45kg
romanian deadlift 60kg on bar
machine back curl 77.6kg
incline bench 22.5kg dumbell
bench 25kg dumbell
flye 15kg dumbell
tricep rope pulldown 59kg
seated tricep machine 54kg
seated skullcrushers 22.5kg dumbell

like i said nothing huge but i think its 10 weeks i've been at it now and everything bar a couple of exercises has progressively gone up

[bulkos]

found creatine used to be good if you loaded it, really noticed effect on days of failure sets, or 80% rm max sets, if you keep track of what you do you would normally squeeze out a few more reps.

[Halle Terry]

I've been intrested in taking up a bit of weights to get a bigger chest and arms, but is there any effective way to do that combined with my Muay Thai training?

I'm assuming mostly because it's so cardio orientated that I'm just cutting down most the time rather then bulking up. (forgive my lack of gym vocab)

I've got a little home gym set up, mostly just a bench press, a preacher (templer -whatever the praying type exercise is called) and some free weights. So I've got the equipment, I just need the know how.

[STEALTH]

Yeh I've heard the guys that go over to Thailand and do the authentic training get run into the ground hard. I'm sure combined with the humidity it's probally really hard to cope.

It's good the place I go to, there's a shit load of champions that have been trained from our gym, currently there's the Australian Championa and the World middleweight Champion at our gym.

Hey bro, iv been training at phons for ages now im not so sure i know who you are. Next time your there introduce yourself to me im in the other class usually training with owen, dusan etc the names andrew

[ben351]

this is quickly turning into a how big is your dick contest

[Halle Terry]

Hey bro, iv been training at phons for ages now im not so sure i know who you are. Next time your there introduce yourself to me im in the other class usually training with owen, dusan etc the names andrew

Yeh man will do, just gotta figure out who you are haha, You in the fighters class? I'm there Tuesday/Thursday/Friday. You?

[EYEH8HSV]

I've been intrested in taking up a bit of weights to get a bigger chest and arms, but is there any effective way to do that combined with my Muay Thai training?

I'm assuming mostly because it's so cardio orientated that I'm just cutting down most the time rather then bulking up. (forgive my lack of gym vocab)

I've got a little home gym set up, mostly just a bench press, a preacher (templer -whatever the praying type exercise is called) and some free weights. So I've got the equipment, I just need the know how.

i train in martial arts and go to the gym in between..muay thai is very fitness orientated which means if you want to build muscle you are going to have to up your eating quite dramatically.

to much cardio can acutally start to burn away muscle..so to say.i would reccomend to up your carbs as it helps to build muscle and gets used for energy.watch the carbs intake at night though...will turn to fat if its not burnt.

hope this helps buddy :)

[evil1]

this is quickly turning into a how big is your dick contest

you want a piece of the winning dick right?

[ben351]

wont be yours bruce lee :)

[DenZel]

anyone know where O.N can be purchased in perth?

[upgarage]

anyone know where O.N can be purchased in perth?

harbourtown shop sells it
220 something
much cheaper online

[DRKWRX]

mrsupplement online is prety cheap and they deliver within 2-3 days usually.

[STEALTH]

Yeh man will do, just gotta figure out who you are haha, You in the fighters class? I'm there Tuesday/Thursday/Friday. You?

yeah im in the fighters, iv had a break but im back there training every day now. il wear blue shorts on tues so u know who i am

[STEALTH]

btw any body builders out there want a 80% full bucket of Cell-Tech, i bought it last time i had a break from martial arts to put on a bit of weight but the shit made me sick so i stopped taking it.... if you want it PM me pick it up for free

[evil1]

give it clements!