General Gym/Lifting thread

Welcome to our Community
Wanting to join the rest of our members? Feel free to Sign Up today.
Sign up
S

scourge

Well-Known Member
Jun 14, 2021
348
425
Back and biceps day:
Standing dumbbell curls 50 x 10
Kettlebell swings 70lbs x 15. These are easy but we don't have any heavier kettlebells
Kettlebell halos 50lbs 10 clockwise and 10 counterclockwise
Then deadlifts. I just started doing these so weight is low. 295 x 10

Standing dumbbell 55 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8

Standing dumbbell 60 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8 these where me out as a newbie to them

Standing dumbbell 65 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8

Sitting concentration curls with only 60lbs on the bar x 10
Bent over dumbbell pulls 90 x 10 could probably add more here
Forearm curls 60 x 10

Sitting curls 70 plus bar x 10
Dumbbell pulls 90 x 10
Forearm curls 60 x 10

Sitting curls 80 plus bar
Dumbbell pulls 90 x 10
Forearm curls 60 x 10

I think that's it for that day.
 
Rambo John J

Rambo John J

Baker Team
First 100
Jan 17, 2015
75,273
74,414
scourge said:
Back and biceps day:
Standing dumbbell curls 50 x 10
Kettlebell swings 70lbs x 15. These are easy but we don't have any heavier kettlebells
Kettlebell halos 50lbs 10 clockwise and 10 counterclockwise
Then deadlifts. I just started doing these so weight is low. 295 x 10

Standing dumbbell 55 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8

Standing dumbbell 60 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8 these where me out as a newbie to them

Standing dumbbell 65 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8

Sitting concentration curls with only 60lbs on the bar x 10
Bent over dumbbell pulls 90 x 10 could probably add more here
Forearm curls 60 x 10

Sitting curls 70 plus bar x 10
Dumbbell pulls 90 x 10
Forearm curls 60 x 10

Sitting curls 80 plus bar
Dumbbell pulls 90 x 10
Forearm curls 60 x 10

I think that's it for that day.
Click to expand...
Respect Brother
Helluva workout
 
Chrit

Chrit

RdotC
Aug 13, 2024
968
697
scourge said:
Back and biceps day:
Standing dumbbell curls 50 x 10
Kettlebell swings 70lbs x 15. These are easy but we don't have any heavier kettlebells
Kettlebell halos 50lbs 10 clockwise and 10 counterclockwise
Then deadlifts. I just started doing these so weight is low. 295 x 10

Standing dumbbell 55 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8

Standing dumbbell 60 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8 these where me out as a newbie to them

Standing dumbbell 65 x 10
Kettlebell swings 70 x 15
Kettlebell halos 50 x 10 clock 10 counter clock
Deadlift 365 x 8

Sitting concentration curls with only 60lbs on the bar x 10
Bent over dumbbell pulls 90 x 10 could probably add more here
Forearm curls 60 x 10

Sitting curls 70 plus bar x 10
Dumbbell pulls 90 x 10
Forearm curls 60 x 10

Sitting curls 80 plus bar
Dumbbell pulls 90 x 10
Forearm curls 60 x 10

I think that's it for that day.
Click to expand...
You do a ton of volume.
 
Thuglife13

Thuglife13

✝👑🍕🍦🍩
Dec 15, 2018
23,862
31,164
scourge said:
I really only do two workout days. First is chest and triceps. Second is back and biceps. I'm going to add a leg day since I just bought a safety squat bar. I can't reach my right arm back to use a regular squat bar unfortunately. I'm old, so I'm sore for a few days after these workouts. As soon as the soreness is gone I'm back in there.

I'm 48 and about 265 lbs. I've had multiple injuries from a car accident that almost killed me about a decade ago. No terrible lingering injuries. Left ankle and foot always hurt and limit my running. I just tough through it. Somewhat limited movement in my right shoulder. I had nerve damage there with severe limited movement, but it's pretty much better now. I should stretch more to see if I can get it to where I can use a regular squat bar, but I cheated and bought the safety bar. Hopefully that will help with my legs because they feel like garbage. Like they have been at about 60% since the accident. We don't have any leg equipment except the squat rack at my work's gym, which is where I work out.
Click to expand...
No shoulders fam? I do 2 days a week as well but only do legs once a month lol...
 
S

scourge

Well-Known Member
Jun 14, 2021
348
425
I'm up for suggestions. I don't really know what I'm doing. Like I said I'm kind of just winging it.
 
S

scourge

Well-Known Member
Jun 14, 2021
348
425
I don't really know what to do for shoulders. Been thinking of incorporating shrugs. Or the one where you pull up a bar from low up to your upper chest
 
S

scourge

Well-Known Member
Jun 14, 2021
348
425
My protein intake is not enough. Even my doctor mentioned that to me. I think I mentioned that in another thread.
 
Rambo John J

Rambo John J

Baker Team
First 100
Jan 17, 2015
75,273
74,414
scourge said:
But pullups are hard
Click to expand...
They are very hard
doing a single one is an accomplishment
I used resistant bands to build up to 10 reps, then as high as 18

Right now, I am not a 10 rep guy
 
Last edited:
Chrit

Chrit

RdotC
Aug 13, 2024
968
697
My programming from this morning:

Its the last day of week 1 of a new mesocycle for me (6 day/week)... so everything is roughly 3 RIR. Only working sets listed. For any plate loaded machines I just note the weight added, not whatever the initial resistance may be.

Prime Pulldown:
185x7
185x7

Atlantis Machine Lateral Raise
45x8
45x8
45x8

High Face Pull
77.5x8
77.5x8
77.5x8

Prime Preacher Curl
80x7
80x7
80x7

Cable Wrist Curls (seated, EZ curl attachment)
100x10
100x10
100x10

Calf Machine X Shrug Superset
190x10
190x10
 
W

Wiggy

We. Live. In. A. Fucking. Meme.
Oct 23, 2015
490
823
scourge said:
If you want to know what my old man workouts are, here they are:

Chest and triceps day

Bench-
135lbs x 10 to get the creaks and pops out
225 x 10
275 x 10
295 x 10
315 x 7 or 8
335 x 4 or 5
365 x 1 or 2 on a good day

Then I do these three exercises, three set of each, one after the other-
Incline dumbbells 90 x 10
Skull crushers I think 70 x 10
10 body weight dips

Incline 95 x 10
Skull crushers 80 x 10
10 body weight dips

Incline 100 x 10
Skull crushers 90 x 10
Body weight dips to exhaustion. Probably 15 to 20

That's chest and triceps day. I'm old and tired by then. I should do some more things I know. But I usually workout after work and it's getting pretty late by then
Click to expand...
Holy fuckballs, man. Your Bench volume is bonkers.

You mentioned you wanted to put up 4 plates (405)...yet you're still doing 365 x 1-2 at the end of all that.

My guess is that if you dropped about 75% of that initial volume, you wouldn't be that far off from hitting 405 now. Your problem is that you're doing SO damn much on the lead up that by the time you get to it, you've burned out not only your muscular system, but your CNS, too.

Say you wanted to run a mile, and when you crossed the finish line, you still wanted to be going at a pretty good pace. So when the starting gun fires, you start off on an all-out sprint, hauling ass as hard, fast, & long as you can. What's gonna happen?

You're gonna burn yourself out so fast that by the time you get to the finish line, you're lucky if you're able to still even jog.

Whereas if you started off at a decent clip (not too fast, not too slow), you could pace yourself such that you crossed the finish line still able to go fairly quickly.

Same here.

Speaking just for the Bench, this is how I would change it:

Bench-
135lbs x 10 to get the creaks and pops out
135 x 8-10 again to continue loosening up
225 x 4-5
275 x 1-2
295 x 1
315 x 1
335 x 1
365 x 1

Then shoot for:

375-385 x 1
395 x 1
405 x 1

Be sure to rest plenty (2-4 minutes minimum) between sets.

I'd attempt something like that first to get an idea of where you're *actually* at, then go from there.
 
W

Wiggy

We. Live. In. A. Fucking. Meme.
Oct 23, 2015
490
823
scourge said:
I don't know how he is that powerful with that smaller frame. It's very impressive.
Click to expand...
Good genetics (body frame built for good leverage on certain movements), perfect technique, a ton of heavy, low-rep work to strength joints & ligaments as well as groove TF out of his CNS
 
W

Wiggy

We. Live. In. A. Fucking. Meme.
Oct 23, 2015
490
823
Good Morning Sunshine said:
I've lifted fairly heavy for my size most of my life, starting at about 15yo and I'm in my mid 40s today.

Recently started seeing a pt at the request of both my orthopedic surgeon friend, and the spine doc in our group.

Years of overhead pressing, benching, and heavy back squats have helped compress my spine to the point that I may need surgery(which I'm avoiding at all costs)

Instead of those exercises, today I now do landmine type lifts for my shoulders and chest, one side at a time.

My spine has decompressed a bit and the pain and numbness has dissipated a bit.

I can roll and train pretty much at a decent pace again but I had to change my whole bjj game. When word got out that I now will tap to chokes(I'm known for being almost impossible to choke out even by some high level black belt world champs) or cranks everyone and their grandma wanted to tap the old man black belt with what he couldn't be tapped with.

My game is actually getting much better now that I'm avoiding certain situations and positions
Click to expand...
Landmines are highly underrated, IMO.

Are you doing any hanging from a chin bar for time, inversion table, etc for spinal decompression?
 
W

Wiggy

We. Live. In. A. Fucking. Meme.
Oct 23, 2015
490
823
Thuglife13 said:
I'd get one of these for sure...

Click to expand...
These are great, you just gotta be careful - a LOT of them are made like absolute crap.

I was actually giving this advice in the Pullups thread in the S&C forum, but if you have one of these, I wouldn't use bands for assistance, nor extra weight (if you're strong enough), etc. They're just typically not sturdy enough.

If this is what you have and you're trying to accmplish your first Pulup reps, I'd recommend a combination of negatives + doing as many partial reps as you can, multiple "mini-sessions" of each spread throughout the day.

Of course, losing weight can help a lot, too. lol
 
Chrit

Chrit

RdotC
Aug 13, 2024
968
697
For those that don't nerd out about programming, I also would recommend the RP Hypertrophy app.

Its bobybuilding focused, but you can definitely program in strength blocks as well... it does a great job of progressive overload as well as regulation based on your feedback.
 
You must log in or register to reply here.
Top Bottom