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Joined the gym - updated with a couple of pics

13

Comments

  • ThraxThrax Professional Shill, Pokémaster, Watch Slut, Mumble Hivemind Drone Austin, TX Icrontian
    edited Aug 2009
    Not really, but it puts hair on your chest.
  • ShortyShorty Manchester, UK Icrontian
    edited Aug 2009
    That is why it's only for 4-6 weeks. It is not healthy to progress with GVT past that point.

    Legs and lower body tonight. Oh man, I am dreading 10x10 squats and deads :(

    But I should clarify.... I am going to do it anyway. There is nothing that will stop me doing it regardless of knowing how much it's going to kick me.
  • lordbeanlordbean Ontario, Canada
    edited Aug 2009
    Do I have to do 10 sets to build mass? :scratch:

    Generally I only do 3 or 4 per muscle group.
  • ThraxThrax Professional Shill, Pokémaster, Watch Slut, Mumble Hivemind Drone Austin, TX Icrontian
    edited Aug 2009
    No, you don't. I'm not even sure why anybody would.
  • ShortyShorty Manchester, UK Icrontian
    edited Aug 2009
    The 10 set method (also known as German Volume Training) is another way of breaking through a plateau and is a different way of approaching the mass building (hyperthrophy) phase. It is not a new methology and has been used for a good number of years. It is not designed to be done for a sustained period (my timescale is 6 weeks).
  • NomadNomad A Small Piece of Hell Icrontian
    edited Aug 2009
    Blood volume training is short duration. It's not a long term thing.
  • ShortyShorty Manchester, UK Icrontian
    edited Sep 2009
    Still mashing away in the gym. Still focussed and still dedicated. I haven't given up and don't intend to :)
  • ThraxThrax Professional Shill, Pokémaster, Watch Slut, Mumble Hivemind Drone Austin, TX Icrontian
    edited Sep 2009
    That's about all you can say, sometimes. :) Keep it up.
  • ShortyShorty Manchester, UK Icrontian
    edited Sep 2009
    I am still sitting at 7% body fat and my nutrition stays lean. Everything is going up weight wise on a week by week basis. The volume training has a few weeks left to run before a switch over again.

    As for cardio, drumming real hard at the moment for 2-3 days a week for 4-5 hours a time. I am exhausted at the end of it. Going to slap on a heart-rate monitor to see how much real heart pounding drum pounding I am actually doing ;)
  • ShortyShorty Manchester, UK Icrontian
    edited Oct 2009
    Morning workout, still on 3-4 days a week workouts with volume training.

    Today was a nice step up for flat bench:

    Flat bench: 5x10@110lbs, 3x10@99lbs, 2x10@93lbs
    Single arm rolls: 10x10@50lbs
    Incline flies (cable): 3x12@35lbs
    Cable curls: 3x12@35lbs

    + pressups and abs work.
  • ButtersButters CA Icrontian
    edited Oct 2009
    Shorty, thanks for considering us Yanks by converting to lbs. Looks like you are training for the gun show.
  • ShortyShorty Manchester, UK Icrontian
    edited Oct 2009
    I am training to stay healthy first, any shape is a bonus :)
  • ShortyShorty Manchester, UK Icrontian
    edited Nov 2009
    Lets see what today was...

    Deadlift: 1x10@44lbs, 1x10@110lbs, 1x8@143lbs, 3x5@154lbs
    Kettlebell lunges: 4x16@70lbs
    Hammer curls: 4x12@31lbs (per dumbbell)
    Single arm rows: 4x8@52lbs (per dumbbell)
    Weighted pullups (60lbs bodyweight + additional 13lbs): 4x6
    Back extension (body weight): 2x10
    Decline sit up (60lbs body weight + 22lbs): 3x10

    Ya done :)

    I still go 3/4 days a week but have slacked at updating this thread!!
  • ShortyShorty Manchester, UK Icrontian
    edited Feb 2010
    Been a long time since I updated this. I am STILL training 3-4 days a week hard.

    I am going to be brave (for me) and post two iphone snaps which aren't great (sorry, the digital camera is at my band practice room, so will take another with that when I retrieve it)

    Please don't be too harsh. I am no Thracks.. and I have goals :)
  • ThraxThrax Professional Shill, Pokémaster, Watch Slut, Mumble Hivemind Drone Austin, TX Icrontian
    edited Feb 2010
    What a dramatic difference, Dan! Fuckin' rad!
  • ShortyShorty Manchester, UK Icrontian
    edited Feb 2010
    Thanks Rob, coming from someone as dedicated to training as you are, that's a compliment!

    Sadly, you can't see the definition well but I will the wife to take a snapshot with a proper camera :)
  • TBonZTBonZ Ottawa, ON Icrontian
    edited Apr 2010
    Not to thread-crap, but, I just joined a gym two weeks ago after never having really worked out a day in my entire life and am finding it pretty intimidating with all the different types of weights and benches there are and I have really no clue. Also Dan, there is a lot of exercises you list as doing but I only know a fraction of what they actually are and what machine/bench you perform it on. So my question is, any of you have any helpful linkage that helps take the guess work out of what exercises go with which bench and so forth?

    I did purchase a block of sessions with a trainer to get me started but there are and still will be lot's of holes to fill once they are up. Also my goals mirror yours Dan...reduce some of the excess stomach, tone up and add lean muscle mass and just get generally more fit and feel better so any additional tips/links would be appreciated.

    Btw - Great for you Dan, looks like you've been making great progress. Have you completely quit smoking? I just quit a few weeks back after having done so for 20 years. It's so tough and now I feel so out of shape as a result.
  • DogSoldierDogSoldier The heart of radical Amish country..
    edited Apr 2010
    Awesome.... JUST.... AWESOME.. You look fantastic Shorty!
  • ThraxThrax Professional Shill, Pokémaster, Watch Slut, Mumble Hivemind Drone Austin, TX Icrontian
    edited Apr 2010
    TBonZ wrote:
    So my question is, any of you have any helpful linkage that helps take the guess work out of what exercises go with which bench and so forth?

    Read this link
    , follow it like gospel sent from on high, and never look back.
  • TBonZTBonZ Ottawa, ON Icrontian
    edited Apr 2010
    Thrax wrote:

    Read this link
    , follow it like gospel sent from on high, and never look back.

    Thank you!
  • ardichokeardichoke Buttes Master B Lansing, MI Icrontian
    edited Apr 2010
    I just caved in and joined a gym as well. The realization that I've put on 50lbs since I graduated college finally caught up to me.
  • Cliff_ForsterCliff_Forster Baltimore, MD Icrontian
    edited Apr 2010
    Shorty wrote:
    Been a long time since I updated this. I am STILL training 3-4 days a week hard.

    I am going to be brave (for me) and post two iphone snaps which aren't great (sorry, the digital camera is at my band practice room, so will take another with that when I retrieve it)

    Please don't be too harsh. I am no Thracks.. and I have goals :)

    Awesome rubber ducky! ;D
  • ShortyShorty Manchester, UK Icrontian
    edited Apr 2010
    Awesome rubber ducky! ;D
    That's the wife-to-be obsession with ducks ;D

    She has shelves of them!
  • ShortyShorty Manchester, UK Icrontian
    edited Apr 2010
    HELL YES. I FINALLY cracked the 75kg squat and deadlift this week. I have been stuck at 70kg for basically months.

    I practically punched the air after my 5x5 of both this week. GODDAMN IT and I had more in the tank... so I can see 80kg for next week.

    Sorry, just had to get that out there.
  • ThraxThrax Professional Shill, Pokémaster, Watch Slut, Mumble Hivemind Drone Austin, TX Icrontian
    edited Apr 2010
    It feels awesome to overcome a long-term plateau. Grats, Dan. :)
  • Cliff_ForsterCliff_Forster Baltimore, MD Icrontian
    edited Apr 2010
    Shorty wrote:
    HELL YES. I FINALLY cracked the 75kg squat and deadlift this week. I have been stuck at 70kg for basically months.

    I practically punched the air after my 5x5 of both this week. GODDAMN IT and I had more in the tank... so I can see 80kg for next week.

    Sorry, just had to get that out there.

    That's awesome man! Don't apologize, celebrate your results!

    I need to start working squats into my routine. I do leg and calf presses on a machine, so my legs are strong, but my core is probably a little weak. I think I will work some squats in tonight, just break myself in to get used to the new exercise.
  • ShortyShorty Manchester, UK Icrontian
    edited Dec 2011
    Wow has it really been this long? :)

    Update is as follows. Started this in 2008 and no sign of slowing down. Now managing a great 4 days a week training (back, shoulders, legs and chest) which has a 4 week cycle of:

    1. Progressive drop sets
    2. Tri set + giant set
    3. Big lifts (5-1RMax)
    4. Strongman circuits

    Currently sitting at just a touch under 133lbs, 10% body fat (sadly still 5ft 2in and 37 years old :().

    1-3 rep max:

    Bench press: 175lbs
    Back squat: 242lbs
    Box squat: 220lbs
    Deadlift: 242lbs
    Clean and press: 121lbs
    Military press: 110lbs

    Chinups, pullups and dips are all weight with 22lbs minimum (for 5+).

    Diet is clean and healthy. I have no idea how I have managed to stay this course for so long... ! :)

    My only niggle? Despite eating well, never getting stagnant and increasing lift consistently.. I still look tiny... ;D
  • primesuspectprimesuspect Beepin n' Boopin Detroit, MI Icrontian
    edited Dec 2011
    Very proud of how far you've come, Dan :)
  • GHoosdumGHoosdum Icrontian
    edited Dec 2011
    Man, that's impressive. Great work, Dan!
  • ShortyShorty Manchester, UK Icrontian
    edited Dec 2011
    Thanks guys!

    Not intending on stopping now. Far too much committed into it :)

    Should take some snaps, so you can see the increase from last year!
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