FITNESS & GYM

[Demps]

I have been doing a few trap bar deadlifts lately and find them a lot more comfortable, around 150kgs for 8 if i can make it. Then i do 3 sets of 12 at 80kgs. I have trouble with hack squats as i'm too long in the torso and end up hunched over too far to balance so i usually stick to the machines for those or do leg presses instead. My leg press has gone from 200 to 420kgs in a bit over 6 months. I had to take it easy with those as a had a discectomy a couple years ago. My bench is lagging but still improving slowly. Sitting around 90kgs at the moment though i can comfortably row 120 so thats a little weird. Most of my pull stuff is stronger than push so thats my area of focus at present and have been ramping up more cardio as the lifting of lockdowns means my band is able to start playing gigs again and singing is actually a huge Ab workout!!

That trap bars are great eh.
Good for beginners.

I like the hold better than an Olympic bar for deads most of the time too eh.

Leg press 420kg, lol
Get on the squats man.q

 

[patwalker]

That trap bars are great eh.
Good for beginners.

I like the hold better than an Olympic bar for deads most of the time too eh.

Leg press 420kg, lol
Get on the squats man.q

I don't mind squats but i find they put too much pressure on my back. I can do leg presses till the cows come home but a good squat session and my back hurts for days. I actually feel bone touch bone if im not careful. For the same reason im limited with jogging ect unfortunately.

 

[Demps]

That trap bars are great eh.
Good for beginners.

I like the hold better than an Olympic bar for deads most of the time too eh.

Leg press 420kg, lol
Get on the squats man.q

I don't mind squats but i find they put too much pressure on my back. I can do leg presses till the cows come home but a good squat session and my back hurts for days. I actually feel bone touch bone if im not careful. For the same reason im limited with jogging ect unfortunately.

I feel like leg pressing 420 kg isn't necessary lol
Have you tried doing goblet squats?
Bulgarian split squats?
Dumbell squats?
Lunges?

I could leg Curl the entire rack on the machine but it was legit so pointless.

Give some squats over that stuff any day.

 

[hobbo1]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

 

[Demps]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Remember that dude who said he bags chick's in their 20s and can drink young people under the table? LOL

 

[ATown]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

 

[Demps]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

I dont think they're serious lol
Women are always gonna love a shredder over a slob

 

[ATown]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

I dont think they're serious lol
Women are always gonna love a shredder over a slob

Yeah tend to agree.

 

[hobbo1]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

That’s what these young - uns were telling me ?

 

[Demps]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

That’s what these young - uns were telling me ?

Lol, lies.

 

[hobbo1]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

That’s what these young - uns were telling me ?

Lol, lies.

When I was in my 20’s all you needed was a VB Commodore

 

[Demps]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

That’s what these young - uns were telling me ?

Lol, lies.

When I was in my 20’s all you needed was a VB Commodore

Times have changed man.
Even a 2/10 female has 100s of options.

Men are simps now too.
That same 2/10 is going to have very high standards too.

Internet dating changed everything.
It all changed in 2012.

 

[TheDaBoss]

Rest In Protein Powder demps

 

[Guest]

The smiths machine for me is my go to for when i do squats and benchpress

Just cause it helps me build apon my form and is is safer than doing it normally....

I dont do deadlifts cause im.not confident in my form ,i do have a free session with the gyms PT up my sleeve cause i got it when i signed up...so probably will use that session to get some tips on it....

Enjoying my routine tho atm.... 4-5 days a week workz fine

Monday is cardio and abs

Tuesday arms

Wendesday back

Thurs chest

Friday legs

All with cardio as a HIT style warmup

Deadlift is #1 but form is imperative.
Their is a machine at most gyms that can assist with this or maybe try using a hex/trap bar...
I use to practice the movement in front of the mirror at home , perfecting it because the back is not something you want to compromise.
Then move onto just deadlifting the bar before adding weight.

Deadlift along with bench and squats are the bread and butter workouts.

If I was you, I'd be looking at moving away from the Smith machine and perhaps just doing dumbell presses if you're training alone. It'll be more beneficial in the long run.

As for your routine, a day for just cardio and abs? I'd be looking to incorporate much cardio as possible and doing abs every day.

Day 1 chest and Bis
Day 2 Tris and Back
Day 3 Shoulders / catchup
Day 4 Legs
Day 5 Arms!

If you're not doing deadlifts I'd recommend barbell rows, upright, bent over, as well as chin ups and pull ups. Make sure your back is getting a good workout.

Leave the machines alone and just use the barbells and dumbells, that's where the gains are coming from.

Not looking for gains bro...still learning as i go...i use most machines at rhe gym...it is relatively small tho compared to other anytime fit franchises, but thats what i like about it....

As i said im looking to build another week routinr focused around cardio majorly with the compound excercises for each body part slotted in on prefered day...

Machines won't help you learn, and quite often they introduce bad form because your body may get locked into a position it doesn't like. Machines also don't promote core strength for this reason. For any novice, I'd recommend free weights and stay away from machines - there are very few that provide genuine benefit.

100%

Throw up some dumbells, doing slow reps focusing on form and mind/muscle connection.. squeezing the pec muscle on each rep is way better than doing a Smith machine bench which you're probably doing wrong anyway and just banging out your triceps.

Wise words here @TheDaBoss
Worth a think.

yea i get ya mate.....

i think my form for bench press is preety on point, i got some tips for it and i can say my chest is bugger all sore after it

i dont do all machines....... as i said gym has limited stuff so i do a lot of free weights as well

It isn't sore?
Maybe you need to put some plates on there.

Nothing better than feeling your chest tremble under the pressure you're putting on it.

What's your chest routine look like?

it is sore....

Bench PRess, Incline Press, standing flys, Dips... then if i have time pullovers

If your putting yourself through hell to get a girlfriend forget it .. chicks go for the dad bod these days ?

Who cares about chick's.
Lift for yourself.

Live longer.
Health is wealth.

I’ve been working on a site with all younger 20’s age tradies .. they reckon chicks like the teddy bear bods these days so I told em to pick me up when they go out ?

Imagine being some poor young bloke that’s been killing himself in the gym and on point with his diet for 2 years. Then as soon as he’s ready to unleash and go on the pull the chicks are like “ugh gross, the ripped look was so 2020”.

That’s what these young - uns were telling me ?

Lol, lies.

When I was in my 20’s all you needed was a VB Commodore

Times have changed man.
Even a 2/10 female has 100s of options.

Men are simps now too.
That same 2/10 is going to have very high standards too.

Internet dating changed everything.
It all changed in 2012.

In this country, you gotta make the money first. Then when you get the money, you get the power. Then when you get the power, then you get the women.

 

[patwalker]

Rest In Protein Powder demps

yeah, what did i miss??

 

[hobbo1]

Rest In Protein Powder demps

yeah, what did i miss??

Demps got banned ?

 

[patwalker]

> Demps got banned 😂

Wow. So informative.

 

[tony soprano]

Shall we lock this thread out of respect to demps. ?

 

[InBenjiWeTrust]

My experience is very positive, after 3 years of gym (cardio + resistance) and controlled diet, I managed to lower my HR from 75 to 60 BPM, the blood pressure from 150 (systolic) to 120, and my blood sugar is much better regulated.
For me the hardest was to get into routine (it took about one month), after that it become like an addiction, and I did not had to force myself anymore, I just missed my new daily routine.

 

[Demps]


Rest in Peace, John Meadows.

One of the good guys.
Loved his videos on YouTube.