Working Out....

[Laszlo]

I'm getting confused because the OP says

"Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press "
(which sounds like 'pick three') but then his second reply to questions says

"10 sets for chest isn't too much."
which, to me, implies two chest exercises, one shoulder and one tricep.. = Four exercises..

[Genevieve]

I'm getting confused because the OP says

"Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press "
(which sounds like 'pick three') but then his second reply to questions says

"10 sets for chest isn't too much."
which, to me, implies two chest exercises, one shoulder and one tricep.. = Four exercises..

Yeah I think the dips or closegrip bench counts as chest as well. It confused me too at first, but then I just forgot about the post and picked one exercise of each.

You can do a fourth exercise, optionally, on leg day. Calf raises. But I didn't bother. my calfs are sore as fuck from today.

[Laszlo]

Ah fair dos, thanks for clearing that up. Yeah, i'll probably have to add in calf raises but i'll see how it all feels after the first week.

[ezza]

[Laszlo]

Or he's deeply confused about his sexuality and wants to feel a hard body against his without having the annoyance of having to give a reach around.

[ezza]

dont always find these funny but im dying watching this one looooooool

[Molzie]

my lower back is starting to feel sore all the time. I'm not sure if it's my deadlift or poor form when I squat (I'm pretty sure I'm butt winking).

Apart from that my lifts are feeling strong at them moment. My gym needs some heavier db for my bench to progress.

[Genevieve]

What type of soreness is it? I had some discomfort for a while when I was getting back into doing shit with proper form, was mostly around my spine between my lats, but it was muscle pain, but no doms. It's gone now.

My lower back has constant doms haha.

Form needs CONSTANT checks. There's just shit that I suddenly wrong that I never did before. Recently my right leg's gotten the tedency to bend inwards when I squat and deadlift. It doesn't happen when I focus on not doing it, but I never did it before. Meh.

[Laszlo]

Is there nobody at you gym you can ask to watch your squats/deads for form?


Started back at the gym today after a sporadic two months - straight into the bulk program, cbf with cutting. Feels good, man.

[Genevieve]

Word ^ What exercises did you do?

Anyway, I need to vent...

There's this guy at the gym, really irritating. He first got my evil eye when I politely asked him if I could use the squat rack to squat while he was doing curls in them. He then had the audacity to tell me to use the smith machine and that he'd be done soon. Yeah, 15 minutes later. Well, that's gonna get you a spot on my shitlist for sure.

He tries to act like he's some badass bodybuilding guru who's trying to be friends with everyone and yesterday he was instructing some guy doing squats. The guy's back was bending the whole time. Didn't even tell him to correct it or lower his weight. Nope. Was just standing there getting off on how he can feel important by pretending to be a pro gym instructor.

Fuck I hate him.

[Molzie]

it's just a dull soreness when I bend over (not doms). I only really notice it when I'm over the basin brushing my teeth and I'm stretching my back out.

I have asked people before in the past to check my form but I'm pretty sure all the guys (including the trainers) in my gym are clueless.

I'm trying to build my quads at the moment so I might change to a hack squat and see if that is better for my back.

[Molzie]

Word ^ What exercises did you do?

Anyway, I need to vent...

There's this guy at the gym, really irritating. He first got my evil eye when I politely asked him if I could use the squat rack to squat while he was doing curls in them. He then had the audacity to tell me to use the smith machine and that he'd be done soon. Yeah, 15 minutes later. Well, that's gonna get you a spot on my shitlist for sure.

He tries to act like he's some badass bodybuilding guru who's trying to be friends with everyone and yesterday he was instructing some guy doing squats. The guy's back was bending the whole time. Didn't even tell him to correct it or lower his weight. Nope. Was just standing there getting off on how he can feel important by pretending to be a pro gym instructor.

Fuck I hate him.

I think every gym has some douchebag wannabe bodybuilder trying to tell people how to lift.

Do you only have one power rack in your gym?

[Laszlo]

Sounds like a top knob cheese!
People like that is why I kinda hate gyms - there's always one or two bellends that i'd quite like to drop a 20 plate on.

I was doing push today - wanted to used the machine (because I like the way it stretches me) but this guy, no lie, was on there for at least twelve sets. The fuck, son? So I just used the Smith machine instead but now that's what i'll have to use for the next twelve weeks. Meh. So yeah, that, incline chest DBs and the shoulder press machine. All 6x4.

Molzie - Be very fucking careful with your back! I slipped a disc back in April and what you're describing sounds exactly like the prelude to that. Sciatica is NOT the one!! It's a pain in the arse....literally

[Genevieve]

it's just a dull soreness when I bend over (not doms). I only really notice it when I'm over the basin brushing my teeth and I'm stretching my back out.

I have asked people before in the past to check my form but I'm pretty sure all the guys (including the trainers) in my gym are clueless.

I'm trying to build my quads at the moment so I might change to a hack squat and see if that is better for my back.

I think I had the same type of pain at one point but it went away. Think it was from deads. But it didn't bother me because I recognized it from before. I'd still get it checked!

Sounds like a top knob cheese!
People like that is why I kinda hate gyms - there's always one or two bellends that i'd quite like to drop a 20 plate on.

I was doing push today - wanted to used the machine (because I like the way it stretches me) but this guy, no lie, was on there for at least twelve sets. The fuck, son? So I just used the Smith machine instead but now that's what i'll have to use for the next twelve weeks. Meh. So yeah, that, incline chest DBs and the shoulder press machine. All 6x4.

Molzie - Be very fucking careful with your back! I slipped a disc back in April and what you're describing sounds exactly like the prelude to that. Sciatica is NOT the one!! It's a pain in the arse....literally

I'd use nothing but free weights dude. The main point of the program is that it's about targeting your core muscles and adding real strength from compound exercises. Even using the correct, strict posture on dumbell curls adds to your overal strength, meaning, size! Also, doing 6 sets increases resting time which may keep you from finishing in one hour.

I've done a diff exercise once when I couldn't do the other, I wouldn't sweat it. Just go back to doing the proper one next time.

[Genevieve]

Word ^ What exercises did you do?

Anyway, I need to vent...

There's this guy at the gym, really irritating. He first got my evil eye when I politely asked him if I could use the squat rack to squat while he was doing curls in them. He then had the audacity to tell me to use the smith machine and that he'd be done soon. Yeah, 15 minutes later. Well, that's gonna get you a spot on my shitlist for sure.

He tries to act like he's some badass bodybuilding guru who's trying to be friends with everyone and yesterday he was instructing some guy doing squats. The guy's back was bending the whole time. Didn't even tell him to correct it or lower his weight. Nope. Was just standing there getting off on how he can feel important by pretending to be a pro gym instructor.

Fuck I hate him.

I think every gym has some douchebag wannabe bodybuilder trying to tell people how to lift.

Do you only have one power rack in your gym?

We did yeah, got a second one on Friday. Hardly anyone is doing squats there though. It's a small gym. Bummed though because the first one is better for me but it's now moved away from the mirror, ugh. I need that thang to monitor how deep I'm going!

[garethom]

Some annoying guy at my gym. Proper stinks, has headphones in but plays the music loud enough that everyone can hear and you'll be working out on a bench, and he'll just come and basically stand over you and start curling, like right next to you. DO ONE YOU FUCKING DOYLE.

[Genevieve]

Some dude who's just been getting abs (flat ones if I might add, I'm phatter than he is and my abs are more pronounced) is always whiping his face with his T-shirt, exposing his abs, COINCIDENTALLY while he's looking in the mirror. All. The. Time. Even when he has a perfectly fine towel within reach.

N0 m8. I don't care about your body. I'm looking at the mirror to gauge form, not to see you.

[Molzie]

fuck I hate that. people who flex or tough guys who practice their fighting styles in front of the mirror can fuck off too.

[Laszlo]

Sounds like a top knob cheese!
People like that is why I kinda hate gyms - there's always one or two bellends that i'd quite like to drop a 20 plate on.

I was doing push today - wanted to used the machine (because I like the way it stretches me) but this guy, no lie, was on there for at least twelve sets. The fuck, son? So I just used the Smith machine instead but now that's what i'll have to use for the next twelve weeks. Meh. So yeah, that, incline chest DBs and the shoulder press machine. All 6x4.

Molzie - Be very fucking careful with your back! I slipped a disc back in April and what you're describing sounds exactly like the prelude to that. Sciatica is NOT the one!! It's a pain in the arse....literally

I'd use nothing but free weights dude. The main point of the program is that it's about targeting your core muscles and adding real strength from compound exercises. Even using the correct, strict posture on dumbell curls adds to your overal strength, meaning, size! Also, doing 6 sets increases resting time which may keep you from finishing in one hour.

I've done a diff exercise once when I couldn't do the other, I wouldn't sweat it. Just go back to doing the proper one next time.

Yeah you're probably right about the free weights but for the super-heavy movements i'd prefer a machine because i'm not comfortable benching my own body weight without someone to spot. With squats i'm going to have to use the smith machine because i'm recovering from a messed up back and don't have full confidence in it yet.

By '6x4' I meant six reps, four sets.

[Genevieve]

Yeah 4x6 is better!

You could just use dumbells for the bench.

Or do this:



Squat racks work too!