Whats in your gym?

FrostyMcFailure

FrostyMcFailure

Bluelighter
Joined
Aug 17, 2004
Messages
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Eyyy, i wanna know what kinda set ups you all through together?

Im rocking an Olympic bench w/ incline, decline & preacher curls(which are amazing), VKR dip station type thing with pull up bar, standard weight machine, 120heavy bag and a peed bag along with some ping pong, thread mill & jump rope for cardio. I do go to the gym sometimes with friends but im not as big as fan as i am working out solo.
 
I much prefer to work out solo.

I usually stick to the free weights and benches. I'll use the machines for legs and abs if I'm feeling up for it that day. Oh, and for triceps.

You said you use an incline bench? I notice a lot of people use them but when I was in high school my weight training teacher told us all that they were "pointless" and make you more prone to injury. I'm sure he was probably wrong since it seems to be a popular exercise....do you notice a difference in results between it and a normal bench?
 
My gym has pretty much everything a gym has to offer consider it's relatively old...I always perform my compounds first so I'm always on the bench or using an olympic bar...For some reason, bench press never targets my chest so I usually prefer the hammer strength machines for chest day....

I was under the impression that my house arrest was going to mean that I was confined to my house all day so I went out and purchases a flat bench that was $500..on sale....I haven't really used it as much because i can go to the gym, but I try to max out on it 2x a week...my flat bench has always been low so I got it so i could increase my bench for bragging rights...
 
eon_blue said:
....do you notice a difference in results between it [incline] and a normal bench?
Click to expand...

Definitely. I believe that the incline bench makes your chest fuller around the clavical area.

The results become more pronounced the leaner you get. I'm no expert on body fat percentages, but I think at the "elementary level" of leanness, which for the sake of argument, I'll call 15% (ie, you have a basic "four pack", start to get vascularity in your biceps, can see a few "heads" in your quads, but still aren't exactly "shredded"), if you flex your pecs in a mirror, you'll sorta see a dancing horizontal line through the middle of your chest. The area above this line is the part of the chest most directly targeted by inclines.
 
power rack
olympic barbell
375 pounds of plates
DBs with removable plates up to 95
bands
foam roller
stationary bike
 
eon_blue said:
I much prefer to work out solo.

I usually stick to the free weights and benches. I'll use the machines for legs and abs if I'm feeling up for it that day. Oh, and for triceps.

You said you use an incline bench? I notice a lot of people use them but when I was in high school my weight training teacher told us all that they were "pointless" and make you more prone to injury. I'm sure he was probably wrong since it seems to be a popular exercise....do you notice a difference in results between it and a normal bench?
Click to expand...
Think about it like a cross between bench and OH press. Bench is primarily pectoral and tricep muscles (and stabilizers with lats and delts) and OH press is primarily delts and tricep muscles (anterior delts being prime movers). Incline brings more work into the deltoids and less emphasis on chest (although still definitely a chest workout).

I love incline DB press.
 
Do you mean at home or at your gym?

Man my gym is so fucking huuuge that it'd take me an hour to write down all the shit it has. But in the (olympic) freeweight gym there is: 4 flat benches, 1 incline bench, 1 chin/dip station, 4 (standard) squat racks, 2 olympic platforms, 2 combi platform/rack things (rack with large side bars, movable bench, chinup bar and platform on the end), leg press machine (load with freeweights), crunch station (where you can do curls or crunches suspended) and at least 1000kg of weights. Thats JUST 1 of 3 freeweight gyms (we also have a performance and dumbell gym). They are also building a freestyle freeweight gym which I'm interested to see what it will contain. Theres also a full Nautulis gym and a CV gym with over 150 machines. And a circuit gym. And a rowing gym with 20 machines.

Damn my gym rocks... =D
 
can you blast death metal and scream "lets fucking go man let's fucking do this shit!" before your PR attempts like I can at my home gym? =D
 
I go to any one of the 3 gyms on base and they've got everything you need, although the leg press machine in the gym I usually frequents can't hold to much weight as its only got two racks on it and they don't have any 100LB plates :( so I can't go over 600 on it.
 
Right now, I'm doing everything just at my home gym--basically just a barbell, weights, power rack, and a bench.

Anyone know any good leg exercises besides squats and straight leg deads? I guess I could just do both in high volume?
 
^ rack pulls imo are very good. Rack pulls + heavy DB rows and you don't need to regularly deadlift/SLDLs. Your numbers will go up despite not regularly do that lift (which is extremely taxing).

try this for squats:
2-3 warm up sets (not taxing but working up to your work set)
1 work set of 5-8 reps (go heavy as shit on this its your one work set you should be blowing capillaries in your head lol)
then... *evil laugh*
1 'widowmaker' set of 20 reps (lighter than your heavy set of course)

Your legs will not need anything else imo if you run that for a few weeks 2x EW. Always add weight or reps every workout and feed yourself real good after (300+ grams of protein/day).
 
sunyata said:
can you blast death metal and scream "lets fucking go man let's fucking do this shit!" before your PR attempts like I can at my home gym? =D
Click to expand...

Well no- I technically could play death metal and scream but would probably have it turned off and get some weird looks....

Having people around me lifting much more than me does provide me with a lot of motivation that I wouldn't get from working out at home.
 
sunyata said:
try this for squats:
2-3 warm up sets (not taxing but working up to your work set)
1 work set of 5-8 reps (go heavy as shit on this its your one work set you should be blowing capillaries in your head lol)
then... *evil laugh*
1 'widowmaker' set of 20 reps (lighter than your heavy set of course)
Click to expand...

So, for the widowmaker, would I use about half of the 5-8 RM set, or would I go heavier, and "pause & breathe"?

BTW, as far as the big meals go, I'm on a cutting diet AND I'm all natural (seriously thinking about a winnie cycle, the more I read this forum...)
 
Binge Artist said:
So, for the widowmaker, would I use about half of the 5-8 RM set, or would I go heavier, and "pause & breathe"?

BTW, as far as the big meals go, I'm on a cutting diet AND I'm all natural (seriously thinking about a winnie cycle, the more I read this forum...)
Click to expand...

Don't run a winstrol only cycle. It will just be hard on your joints and be almost impossible to retain your gains. If you want to run a steroid cycle then do it right and run a very conservative test only cycle. Its quite simple to pin 2x every week with test e or cyp (you can even go for 400mg/week for a conservative approach).

For the widowmaker, I do it both ways but mainly I do slight 'rest-pauses' (to catch breath). I'll pound out 10 and stand for a second upright maybe 2-3 breaths. Then pound out the other 10.

Lets say you're doing a set of 315 for 4-5 then I would say go down to 185-225 to start with and try that. If you do it twice a week and add a very conservative 5 pounds each workout it will only take you 10 weeks until you've added 100 pounds to your work set!

After 10 weeks of doing 20 rep squat sets 2x a week if you haven't grown then your diet is DEFINITELY off.
 
xeuphoriax said:
...sounds gay, but lunges :)
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...lol, should I go out and get some pink dumbbells to do these with? And maybe hire a "certified fitness professional" to analyze my form, you know, to make sure I'm "toning" the right areas, without putting too much stress on my lower back or neck?

=D=D=D
 
^yeah, I know.

I'm sure they're a great exercise, but seriously, I just DO NOT have the coordination to do barbell lunges. Dumbbells, while walking, would be okay, but I don't have any dumbbells.
 
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