The Official Gym & Fitness Thread

Weak!!!

 

Need some pointers, my core is freakishly weak, I can squat 225, but my core just cant handle it.... I'm thinking of adding a day to my workout routine to focus completely on strengthening my core... Can anyone give me a couple of exercises to help me out?

 

i am however curling 55s again and i did 30 dips straight

 

I don't do a ton of core work any more, probably should but-

Russian twists, roman chair, planks, hanging leg tucks, crunches, bicycles, etc..

Also lower back extensions, supermans.

Also you can make any of these harder by using a bosu ball.

You can also incorporate core work by standing on one foot or standing on a ball while doing normal lifts, curls, extensions, presses, shoulder complex...

Good luck!

 

I always get super sleepy before going to the gym, and I'm rationalizing why not to go. I've only gone once this week, and I did a boxing class Tuesday. My calves are still shot today b/c of my body still trying to get used to the Vibram FiveFingers.

It's lifting day (I alternate cardio dates and lifting days) and I'm so sleepy right now I don't wanna go.

 

gonna have to find a new gym mines been taken over by "bros" and soccer moms. i may just order insanity and call it a day. stay at home to work out

 

sigh...I used to be in such good shape...40 bpm still heart rate. Now its like 70-80sh

 

I do p90x 3 or 4 days a week and it is a beast. Not the same but real similar.

 

Just got out of the shower after my gym session.

Stats on me: 6'1" 170 lbs
15 min of streching
25 pull ups
2 sets of 10 dumb bell chest press 40 lbs
2 sets 10 dumb bell shoulder press 30 lbs
2 sets of 8 dumb bell bicep curls 35 lbs
2 set of 8 dumb bell hammer curls 20 lbs
2 sets of 5 upright row 90 lbs

Then repeat the cycle just with more weight
25 pull ups
60 lbs dumbell chest press
40 lbs dumbell shoulder press
40 lbs bicep curl
30 lbs hammer curl
110 lbs upright row

I was then going to hit the swiss ball, then do box jumps, but I felt my cardio was lacking so I took a one hour kickboxing class. That was cardio intense, and worked my legs pretty well, but I was so exhausted at the end I forgot to work my core on the swiss ball.

I'm gonna hit the gym again tomorrow evening. I'm not really trying to bulk up, that's why there is a lot of reps and I know I am neglecting a few muscle areas such as my triceps and legs. I keep trying to tweek my work out so that I hit at least every major muscle group once, and I need to modify the order so I can take advantage of Super Sets where work one muscle then switch to the opposite without rest (i.e. bicep to tricep)

Exercises I refuse to do: Deadlift, squats. Mainly from fear of injury.

I also don't know my max bench or the max weight I can handle because I don't really know many people at the gym so I usually don't have a spotter.

Also, any advice or modification, recommendations is very welcome.

 

Sounds a LOT like me^^. Almost exactly. In everything you said. Except my arms aren't as strong. I've got small arms. I've been trying to bulk everything, arms especially. I'm pretty self conscious of my arms. I think it's working, but sure nt quickly.

 

It really depends on your frame. My buddy looks like a freakin' rugby player (sans gutt). His arms look huge but he can barely do 3 sets of 5 reps of 30 lbs curls. He's a big husky thick boned guy. 6'5" 215 lbs.

My friends often call me lady fingers. I have a very thin frame, so I feel I can't bulk up.

Also, arms thickness is actually determined by the tricep so if you work your triceps more you'll have thicker upper arms.

To work your forearm, use this grip when curling

 

Why do you refuse to do squats for fear of injury? Work on the form with body weight squats and then go from there. If you do it right, you won't get hurt. Same thing with deadlifts.

By not doing those 2 exercises, you are missing out on some major muscle development and performance as both workout muscles in the entire body.

 

Chest/Tris
Upper Back/Bis/forearms
Shoulders/traps/abs
Lower back/legs

Rest Saturdays for sure, alternate either Friday or Sunday off too depending on schedule and how my body feels.

Identify muscle type first,
Then target number of sets and tempo,
Then reps
choose weight LAST!

 

both the squat and deadlift are whole body excercises. sure they work a primary muscle group, but they also tax your core and just about every other muscle group in the body at some point of the movement. there really is no "real" substitue for either excercise

like aaron said, start of just body weight movement and use a stick or broom handle to mimic the bar. get the motion right, watch yourself in the miror and progress from there. injury occurs when you lift heavier than your able to or get cocky and stop focusing on form.

you can hurt yourself just as bad doing an improper shoulder press or chest press as you can an improper squat or deadlift. it's just with the deadlift and squat you have more weight in your hands, it's a great range of motion for the movement and your body is at a more vulnerable position

 

To work my legs, I focus mainly on plyometric excersizes or body weight focus. A lot of box jumps, lounges with kettle bells, pop squats and body builders.

I try focusing on dead lift tomorrow. Starting with the weight of the bar, i'll focus on my form in the mirror then progress from there