FortKnox's Journal: [Gym] Gym 2, Josh 0

I got another ass kicking last night. Did legs and partially back. The leg squats really kciked my ass (on the hammer-strength machine, 3 sets of 12 forward, and 3 sets backward). Calves and hammys I did well on (especially calves). Then we started on my back. While working on my lats, I started getting light headed... stomach started to ache. I had to constantly take breaks. The PT asked what was wrong, and I told him the light headedness. He asked when I last ate (this was at 5pm), I told him lunch at 11:30. That's when he said "Don't move, I'll be right back"... within a minute, I was on the floor barely concious. Another PT was keeping me awake until my guy returns with a shake. I was seconds away from passing out. So a lesson to learn, here:
Always have a snack before going to the gym! (Yes indeedy! I'm a stupid idiot!)

Anywho, the bicep sprain wasn't a sprain or a strain, just a really sore muscle. We worked it out and its fine today. I must be favoring the right side too much when working on my arms...

My Preference

[BandwidthHog]

If I’m hungry before a workout, I usually eat apple sauce. It gives a good blood sugar boost and puts a bit of mass in the stomach, yet doesn’t leave you feeling full once you start bouncing around with the cardio stuff.

I have often been amused by the fact that I can do twenty to forty minutes of elliptical without even remembering that I have a digestive system, yet thirty seconds into my weight routine and I’m ready to gnaw the sweaty padding off of the pulldown bar.

a few things...

[tuxette]

1. Pre-workout meal: 1/2 - 3/4 protein and 1/2 - 1/4 carbs (pref complex), an hour to an hour and a half before a weights workout. Can be skipped for cardio.

2. Post-workout meal, within 30 minutes (60 for cardio is OK) after a workout: 1/4 protein (pref something quick-uptake, like a whey+casein shake) and 3/4 simple carbs (fruit is best). Must never be skipped. Ever.

3. Sounds like you're doing too much too soon. Learn technique using lighter weights and once you get the technique correct then you can go he

Re:

[FortKnox]

OK, ready? Here's the exercises I found on the site that I use...

Chest Press Hammer Machine. The press machine I use is the hammer machine, so its less than this machine. The weights used are freeweights, not those plates, but its still a machine [exrx.net]
Tricep 'regular' machine [exrx.net]
My curl is different. He calls them '21s'. 7 full curls, then 7 from the halfway point and up, then 7 from the bottom up to halfway point, then down. [exrx.net]
I do a set of 10 with each arm of these between my reps of the '21s'. [exrx.net]
There is [exrx.net]

hmm...

[tuxette]

I'm not sure what kind of routine the trainer has set up for you (i.e. what you do for a session) but from what I can see, there are too many biceps exercises, especially in relation to the triceps exercises. The stuff for the legs look ok, though if you're going to do squats I'd recommend learning proper squats with a barbell, the sooner the better (the technique is not as easy as it looks). And have you been set up with any back exercises? That's one of the most important muscle groups!

What's your actual

Re:

[FortKnox]

Each session is based off a different muscle group. One day for arms, one for legs, one for chest. I still have 2 more sessions: back and shoulders. Do abs each time.

Goal? Beef up.

Re:

[tuxette]

Hmmm...ok.So you're a relative weights newbie on a 5-split... do you feel you can sustain this for 12 weeks? (Never do the same program for more than 12 weeks.) Are you also eating towards a beefing-up goal? (Nutrition is probably more important than the training itself.)

btw... it's not necessary to do abs every day... just to save you some grief ;-)

Re:

[FortKnox]

Definitely eating more (not bad, just more). Sustain it for 12 weeks? Well, this is my first week of really intense training, so I'm hurting like hell, but if it starts getting a touch easier, I think I could do it...

I know about the abs, but I used to have a washboard back in high school and I want it back ;)

Re:

[tuxette]

Washboard abs are the result of low(ered) bodyfat. The most important factor is diet, and diet is secondary where cardio is the most important thing. The general rule is either you train to get big (where you also have to eat big), or you train (and eat) to get the washboard abs. But not both at the same time...

Re:

[BandwidthHog]

1. Pre-workout meal: 1/2 - 3/4 protein and 1/2 - 1/4 carbs (pref complex), an hour to an hour and a half before a weights workout. Can be skipped for cardio.

2. Post-workout meal, within 30 minutes (60 for cardio is OK) after a workout: 1/4 protein (pref something quick-uptake, like a whey+casein shake) and 3/4 simple carbs (fruit is best). Must never be skipped. Ever

And apple sauce!

You forgot apple sauce!!!

Re:

[tuxette]

Apple sauce would probably make a good post-workout simple carb, though I prefer bananas ;-)

How were you not hungry?!

[Some Woman]

I can't eat much before the gym (because stomach/side cramps are no fun), but I have to have a little something because I as well eat lunch at 11:30. I usually have a fruit strip from MadeInChinaBullseyeLand just before I go to stave off the hunger.

wow

[robi2106]

at the academy we would be up at 5:30 to run 4 miles and do insane numbers of pushups, etc and all before breakfast. I wonder how that differed from your guru's workout....

there was one guy that puked frequently, but he could do that at the drop of a hat and was kind of a whiner.

jason