The Official Gym & Fitness Thread

Back buffet today, decide my cheap department store belt ain't gonna cut it, going to get an APT belt. Anyways aaaannnyyWAYZZZ here is the workout.

Bent over barbell rolls
135x10
185x10
225x8
275x6
225x6
185x6
135x10

One arm dumbbell row
100x10x6

wide grip seated cable row
120x10
135x10
165x8
210x6
135x10

Wide grip Lat pull down
135x10
160x8
180x6
210x6
150x8
135x10

iso lateral row
180x10x6

Dumbbell shrugs
100x10x6

Lat push down
100x10x2
140x10x3

cable rear delt fly
20x10x6

Rack lock-out
225x10
315x6
365x4
405x2

machine rear delt fly
60x10x4

assited pull up hold
10 seconds x 4

20 mins walk

 

That's borderline over training.

 

Borderline?

Intensity must be extremely low to do that many sets.

Which means, mostly a waist of time.

 

Pretty much!

 

the first hour was pretty intense, the second hour is pretty much head down limping and get this shit over with. i try to keep the rest time under 30 seconds between sets. i lift for heavy resistance not cardio.

 

If you're keeping it below 30 seconds, you should only be in the gym for an hour. TOPS.

 

I said i try to, if im rack locking 405s im aint jumping right back to do another set. maybe our lifting style is different but don't think what works for you works for everybody else.

 

I realize that Eric...

Are you going for strength or mass or endurance?

 

nice will try, never really messed with tempo much other than slowing down negitives.

 

strength mainly, mass is not likely the way im dieting, endurance was never in my mind.

 

The 5x5 workout is strength program for example, with rest times at 3 minutes. The lower rest time, the more it becomes an endurance type work out.

 

yeah im trying to find the happy medium, thats why most of my workouts are in different rep ranges, little bit of strength with a little hypertrophy in the end. and i'll do cardio to lose the fat. kicked up my macros and calories in the last 3 days. went from 2000-2200. been doing 20 mins of cardio at the end of my workouts. finally broke the 260s barrier, 259.2 this morning. been at 260-261 for 2 weeks was getting me depressed. also started taking thyroid support in fear of all the dieting and overtraining fucking with my hormones.

 

Just stop over training!

There are options out there, such as the German volume training 10x10 compound lifts only, 60 second rest; or an ultra mass workout with a 4 day and 6 rep, 10 set range, 90 second rest.

 

I'm not here to bash anyone on this thread but you just proved my point.

#1. If your attitude is "get this shit over with", then everything you are doing is meaningless.

#2. Heavy weight training and short rest periods don't go together. If your ready to hit the next set after :30, you didn't have enough weight on the bar. Mentally and physically, you should want/need much more time to recover. Heavy training is not about how much work you can do in a given amount of time. Its about performing the prescribed number of reps, whether you need to rest 3 min,6 min, or whatever it takes.

End lesson/

 

oooooohhhhhhh shiiiiit... he did the "end lesson/" thing.

 

Welcome Jeff, thanks for the input, you seem to have a very good knowledge base!!

I look forward to hearing more from you!

 

LOL good lesson too

 

Eric, what gym are you at?
Cause there's a guy "Mark" that I used to lift with at Clayton Fitness, that had a few California benching records. Last time I saw him he said he was training out of a gym by DVC. Hes older, like 40's with a bunch of tatts, but puts up like 415 bench.