The Gymnasium thread: A guide

[prateek2210]

Re: The Gymnasium thread: A guide

I go out to hometown for 10days and so much happened :P [MENTION=12405]bikerfas[/MENTION] has already mentioned all the points related to supplements and I second that.

Someone who recently joined gym, trainers asking him to go for supplements is wrong, first the guy need to change his habits , I mean in total, Eating and lifestyle habits both.
As soon as his body gets accustomed to the new schedule, a normal protein is enough, even if he can take normal day to day food enrich in proteins, that would suffice. But as mentioned, controlling diet 24x7 is tough. thats when supplements come.

[prateek2210]

Re: The Gymnasium thread: A guide

So an update. Joined a gym near to my place after a break of 20days.
Reasons of changing the gym were, its near to my place, so now I can jog to the place.
Secondly, its 1000 bucks, as compared to earlier 1400 and less crowded.
And lastly, I guess imo I have reached that level, where I know the correct way of doing the exercise (thanks to my previous coach), that there is no need to pay so much when all I need is just equipment.

[The Monk]

Re: The Gymnasium thread: A guide

So an update. Joined a gym near to my place after a break of 20days.
Reasons of changing the gym were, its near to my place, so now I can jog to the place.
Secondly, its 1000 bucks, as compared to earlier 1400 and less crowded.
And lastly, I guess imo I have reached that level, where I know the correct way of doing the exercise (thanks to my previous coach), that there is no need to pay so much when all I need is just equipment.

Do you workout with a partner? Wouldn't it be a bit risky to workout alone in a gym where the instructors are not great? Especially since you use heavy weights.

[prateek2210]

Re: The Gymnasium thread: A guide

Do you workout with a partner? Wouldn't it be a bit risky to workout alone in a gym where the instructors are not great? Especially since you use heavy weights.

I have known people here, the trainer is in good shape too and there are spotters too so in this case its manageable.

[bikerfas]

Re: The Gymnasium thread: A guide

An Update:

It all started for me in 2014 when I re-ignited the passion to the top level, 2014 has been a good start and 2015 kept me going on the base I started and by end of the year started to focus on what I should focus on to keep the fire going on for 2016 - New challenges.

So 2016 - it is going to be on how I improve by explosive strength, core, stability, agility with total body functional movements. started with the workouts and routines from what I have read through for last 2 years - a week into it seeing a progress which am sure will pave way to much more in coming weeks.

will keep posting my updates.

be Healthy - be fit

[pravinan]

Re: The Gymnasium thread: A guide

I am IT employee. I was not that great right from school age, it got worse when i joined the IT sector things got worse 9 months back all of a sudden things got worse
and was diagnosed with IBS and Back pain. Went to hospital, the IBS was at it's worse so that I even couldn't digest a meal. Back pain was at it's worst where I even stand for 10 mins. Medical tests revelaed the intenstine was not functioning as it should due to lack of fiber and obesity. Back pain was worse the spinal cord was being supressed due to sedentray life style and lack of proper workout and excess of fat in body blocking normal fucntioning of intestine. No wonder i was weighing 98 kilos and I am 5.8.

Meet up with a gastro specialist and ortho, took medicines to get rid of back pain and get the digestive system working. There are postives after a few months of medications. Then the doctor suggested walking for 20 minutes slowly as it had back pain. Started with walking for 20 minutes and then 30 minutes. Results were evident in the next month as the constipation and IBS symptons reduced, Back pain was less and managable. Then after 3rd month slowly started raising the activity lovel. Now I have lost 14 kgs in 6 months.

As I workout in shifts which includes day-night, night-day, mid night to mid day It was to difficult to do workouts but still whever the past comesinto mind i started working out.

now my workout:

warm up: 20 minutes
MMA: Hasfit training video for 20 minutes
run/jog: 3.4 kms
weight training: 45 mins
end with up football for 15 mins or gardening.

I am 5.8 and weighing 85 kilos where i weighted 99 kilos previsouly. The back pain is out of the window. Still doctor advised me to take Pshyllim husk as it's a natural source of fiber diet. My current diet includes bannana and one liter of water exactely 2 hours before workout. As per doctor, bannan are source of cards that fuel your body for the run. Beleive me, bannana works wonders and i never feel out of energy right from warm up to the jog completion. After jogging, I take one liter of water and 4 idlies and then my weight training routine and after completion of all the workouts again a bannana. Rest of the lunch and dinner meals are the same. I eat all food but in a limited quanitity.

I do not know whether it's true or not. I asked my doctor for protein x supplement he was off the opinion that it's just a supplement also advised me to stay away from it as i had digestion problems in the past. I would love to take it but still I go by his words.

Although i do not look in a great shape, I feel energetic for my day to day activites. It was like a dream to be free from back pain. out of all the activites, I like jogging/running as you are on high once you do it. I roughly cover 3.4 kms in 25 mins normally when I sprint like as if there is no tommorow, i do it in 20 minutes. roughly I am burinng around 1800- 2200 calories as per the runtastic app. It's a good app to have when you do running

[bikerfas]

Re: The Gymnasium thread: A guide

Although i do not look in a great shape, I feel energetic for my day to day activites. It was like a dream to be free from back pain.

Respect Pravinan (thumbsup) end of the day, feeling energetic and doing what you want to do without discomfort is what each should look at.

Determination kept you going - keep it up !

[pravinan]

Re: The Gymnasium thread: A guide

touched 4kms today. aim is to touch 5kms by this year end.

[rachitsharma2000]

Re: The Gymnasium thread: A guide

touched 4kms today. aim is to touch 5kms by this year end.

Well done Pravin!

When I started running, I used to run for barely 5 min at 10 kmph. But then I made a point to increase the distance after EVERY subsequent run, even if it was just 200 meters. Now I run ~ 8 km per day and plan to increase it to 10 km run every day...

One more trick I use to play my mind: I listen to songs while running and time my run by counting the number of songs I've listened to. So, if the target is to run 30 min, I'll run till I have listened to 7 songs (~ 4 min per song) and make sure I don't see the timer on the machine till then. Not looking at the clock does the trick to me and usually I end up seeing the time only after the target is met.

[sibun]

The third part

Ok this thread has been silent for some days. In previous two installments i have talked about my past experiences on how i got into fitness and also in second part i have talked about my eating habits and my lifestyle.

Ok in this third part i will talk about my workout and my training regime.

Since presently i work in bank and posted in rural area so i have set up a gym at my place of posting. I have my personal gym. I have dedicated a complete room for gym.

Having a personal gym elevates your mood more.

So i love to do more free weights than cables and machines. I feel free weights build your core and inner strength. Although machines and cables help in isolating the muscles, and is great when working around an injury.

I work out six days a week. Sometimes five depending on my body recovery level.

Each workout session is of 1 and half hour each. I prefer to workout in early morning.


I wake up at 5 in morning and get ready by 5:30 to workout.

15-20 minutes are spent in warm up and stretching the muscle that i will workout.

My workout is spread out over 3 days consisting of various parts.

Day 1:- Chest and shoulders
Day 2:- back and arms
Day 3:- abs and legs

Then repeat the same.

Day 1:- chest and shoulders

After warm up i do push up:

3 sets of push ups with each set till failure.
3 sets of incline push ups with each set till failure.

Then i do 3 set of flat bench press each set till failure.
In between i super set with dumbbell overhead chest press.

Then i do 3 sets of incline bench press each set till failure.
I super set with standing dips three sets.

Then i do flat bench press with dumbell. 3 sets till failure each set
Then incline bench press with dumbell. 3 sets till failure.

By this time i am too tired. So i pop the headphones in ear for music and to push through the last 45 minutes.

Then i do a three sets of incline dumbell fly. 3 SETS.

Then shift focus on shoulders.

First is shrug with three sets of 15 reps each.

then i go for front raise for targeting the front deltoids. 3 sets of 15 reps each

then i go for seated arnold press of three sets.

Then side raises for three sets.

By this time i will be super tired. will come and lie on bed for 30 minutes



Day 2:- back and arms

As usual warm up. The i start with back as it is the larger muscle group.

First i warm up the back muscle by doing rowing with resistance band. 3 sets.
Second exercise is dead lift. My favorite as it works out the entire back. 3 sets
third is barbell rowing. 3 sets and helps the lats to work
Then dumbbell single sided rowing. 3 sets on the bench.
Then the best part is chin up. 3 sets.
After that headphones in ear for pushing through.

focus shifts towards arms.
First i use barbell curls. Perfect for building size. 3 sets.
super set with skull crusher for triceps using ez curl bar. 3 sets.

Second i do hammer curls with dumbbells. Perfect for longitudinal head of biceps. 3 sets
Super set with overhead triceps extensions using dumbbells. 3 sets.

Third i work out incline biceps curls using dumbells. 3 SETS.
Superset with bend over triceps kickbacks for that horse shoe shape. 3sets.

Fourth i use concentration curls for getting that peak in biceps. 3 sets
super set with standing triceps kickback of 3 sets.

day 3:- legs and abs

Warm up.

Then first i do 3 sets of stomach vacuum. Helps in maintaining posture while standing straight.

The do the classic crunches. But a variation. i suspend the feet two inches above ground. This forces the lower abs to activate. Place a weight plate on chest. 4 sets of 25 reps each.

Then side crunches. For that love handle. 4 sets of 25v reps.
Then i go for plank. Helps maintain core stability. 4 sets of 60 secs each.
Fourth is side plank with a light dumbbell in opposing hands. 4 sets of 60 secs.
Fifth is twisted crunches with holding a ball with both knees. 4 sets of 25 reps.
Last is hanging leg raises with a dumbbell in between both feet. 4 sets of 20 reps.

Then focus shifts on legs.

First is seated calf raise with plates on laps. 4 sets of 25 reps.
second is standing calf raise with barbell. 4 sets of 20 reps each.
Third i like squat using barbell over back of shoulders. 3 sets of each reps to failure.
fourth is lunges using dumbbells. 3 sets of 25 reps each.
Last i do legs extensions with light weights. 3 sets of 20 reps.


Then next day starts from day 1.

As for cardios, i do rope skipping at night on roof top for 30 minutes 3 days a week.

[Divya Sharan]

Re: The Gymnasium thread: A guide

^^^ that's an insane routine!

[sibun]

Re: The Gymnasium thread: A guide

^^^ that's an insane routine!

No wonder you,Rrneave,Paul,shoeb and all calls me hulk

[Divya Sharan]

Re: The Gymnasium thread: A guide

No wonder you,Rrneave,Paul,shoeb and all calls me hulk

Ya then what else?
Insaan waale kaam to karte hain nahi aap!😐
(Trans - this fellow is extra terrestrial).

[Naveen Vajja]

Re: The Gymnasium thread: A guide

I'm about 5' 9" and weigh 79 kgs ... I fit in a Helios size 'M' and get a nice 'V'. I think my arms are opposite of Popeye. I have nice arms but the stuff below the elbows is normal. My friends call me Frankenstein .... this is what was broken and fixed.

1. Broken Glabella
2. Two arms fractured at radial necks with the right being more severe. Hence have a slight angle at the arms after the elbow
3. 4 fingers, two on each hand, broken.
3. Skull wounded twice 12 and 13 stitches either side.
4. Broken right Tibea
5. Sports injury on the right Metatarsal in right foot
6. Both eyes fixed (best thing I went under knife for)

So I had a few years of GAP between my active days and until a few years ago. I gave up motorcycling as well ... and I grew chubby from a size 28/30 t a size 34

I have this unique condition that whatever I ate first went to my face and then to other parts of the body. I had a double chin, bags under them eyes, chubby 'ponds' cheeks and the whole 9 yards. I even upgraded to a size L Studds. And the snoring .... I could rattle windows out of their holdings and screws of door hinges.

So in 2013, I decided ... enough was enough. I wanted to get back to what I was. Not just physically but everything else ....

I was never a fan of gyms ... actually hated them and the puff pieces in there. I was always an endurance guy.

I started slow ... walking ... walked and walked and walked. On the roads, up the hills, how the slopes, the 8 floors to office .... nothing was spared. HR was on my ass about wearing them Sketchers in office ... screw them right !!!

This went on for a year and then started 2 years of penance ... I was shuffled between India and US. One month India and one month US. The regime changed ... I started building mass in the US and then shed the corresponding excess in India. I was that crazy dude who was in a beater all the time ... even when it was freezing.

The time in India was spent on the super famous Batman Regime albeit a bit customized. I did a mix depending on complimenting muscle groups ... 60-90 minute regime alternate days

1. 20 Squats
2. 30-60-90 seconds planks
3. 20 Jumping Lunges
4. 10 Pushups
5. 5 side planks
6. 20 Climbers
7. 10 Tricep dips
8. 5-10-5 crunches and Leg raises
9. Heel Touches
10. Sitting Twists

I tried skipping, but I was aggravating my metatarsal. So instead I did the stairs ... hopping ... 1 floor 30 reps. I still walked ... hitting 30K steps everyday. (Moto 360).

I started fixing the bike with whatever I could. I started riding (Good core exercise) pushing myself every time. The Lower back flared up every now and then initially and soon ... no more. I did non-stop Pune-Hyderabad runs ... only stopping every two hrs for cigarette breaks.

I did endurance activities (not running). I climbed and then climbed and climbed some more. I have two runs of Ahobhilam, conquered Blue Trail and Dallas Pattle.

I got down to a 30/32. I need 32 as the thighs of thunder don't agree with a 30 while the waist and hip don't agree to a 32.

Bought my first weight set from Amazon ... those 60 Kgs set. I do the normal gym stuff for about 30 mins daily ... itching to get out of work so that I can have a go again.

Still reeling from a missed punch and the right ring finger is swollen :-( Difficulty getting into those gloves.

Well the story of my measly life ...

[The Monk]

Re: The Gymnasium thread: A guide

I'm about 5' 9" and weigh 79 kgs ... I fit in a Helios size 'M' and get a nice 'V'. I think my arms are opposite of Popeye. I have nice arms but the stuff below the elbows is normal. My friends call me Frankenstein .... this is what was broken and fixed.

1. Broken Glabella
2. Two arms fractured at radial necks with the right being more severe. Hence have a slight angle at the arms after the elbow
3. 4 fingers, two on each hand, broken.
3. Skull wounded twice 12 and 13 stitches either side.
4. Broken right Tibea
5. Sports injury on the right Metatarsal in right foot
6. Both eyes fixed (best thing I went under knife for)

Insurance companies normally write off such a broken chassis

But seriously, what were you doing that you worked up such a long list of injuries? Do you play ice hockey!