rockgazer69 wants muscles..&..needs advice [Forum Archive]

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rockgazer69 wants muscles..&..needs advice

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Posted by: Little Wing

i told Luke i'd start a journal...

this is what i did today my neck is stiff so i skipped some stuff. i usually don't keep track n usually nothing hurts. well since new yrs i decided to try on a little muscle. now everything hurts kinda bad kinda good n i can't keep my hands off it.

we have old universal equipment. the two numbers are confusing. there are little weight plates w numbers on both sides...

n the things arnold was doing for his abs raising his legs up while on the bench 3x25

takes me about an hour not quite. no good free weights there I'll buy some...

so laugh cry kick sand in my face lol. i am not hungry don't want to eat but cooked chicken. i'll try to eat more and quit coffee. tomorrow treadmill exercice bike n pool.

Posted by: Little Wing

i'll make some charts

Posted by: Little Wing

190-345 when the leg press is set on this how much weight is that? i can do heavier but am afraid of getting hurt.

Posted by: sara

Good luck

Posted by: Du

Ya, good luck. Ill be checkin ya out.

Posted by: Little Wing

Leg Press
190-345
10 x 1
8x1
few minutes later... (i wander all over sorry tyler was there)
later plate that says
165-300
10x1
8x1

Squats

plate that says 43-51
10x1
8x1
6x1

thing you sit on n pull down a bar?tag missing

60lbs
10x1
8x1

Shoulder Press

tag on it says what it is.
50-65
10x1
40-55
10x1

seated butterfly thingy
17-37
10x1
8x1
14-29
20x1
15x1
12x1

Leg Extension
30-45 plate
10x1
20-30 plate
10x1

Leg Curl
36-17 these are the settings

9x1
8x1

Bench Press
50-65 plate
10x1
8x1

Low Pulley
30lbs

underhand
10x1
over
10x1

i think that's all this freaking card is messy...

oh yeah
n the things arnold was doing for his abs raising his legs up while on the bench 3x25
i may have cheated. it was hurting my bones so i arched my back so i'd be on ass not bone.

Posted by: Little Wing

Quote:

Originally Posted by sara

Good luck

thanks but no prob i am very stubborn and competitive. just tell me what to do n i'll do that n then some... i've heard a couple things on the forum ..... hmmmm "cardio queen" n "i don't go for that feminine look" plus i'm going to vegas this year... thanks sara.

Posted by: Du

Quite the varied workout there... a generic upper body workout?

"thing you sit on n pull down a bar?" is more commonly referred to as a "lat pulldown" or even just "pulldown". But hey, "thing you sit on and pull down a bar" has a nice ring to it.

Well, now you have a benchmark against which you can compare all your future lifts.... good luck and lift heavy.

Posted by: Little Wing

thanks i was hoping people would tell me what these things are n how much weight i should aim for.
i think the bench press 75-100 one is broke. it was froze right there...

Posted by: Du

How many workouts did you do?

Posted by: Little Wing

just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner

. want some muscles now.

Posted by: Du

Quote:

Originally Posted by rockgazer69

just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner

. want some muscles now.

All these different lifts in one workout? IMO, you should make a set plan and stick to it. Toning has nothing to do with lots of lifts, it is a function of low fat plus large muscles. Lift heavy and eat a lot of the right foods, youll get there.

What kind of time do you have for the gym? Do you want to lift 3x a week, 2x, etc?

Posted by: Little Wing

every other day n i could use some help making a plan....

Posted by: Du

Quote:

Originally Posted by rockgazer69

every other day n i could use some help making a plan....

EOD = appx 3 days.

How about this one? It worked real well for me for a long time:

Mon: Chest/Bis/Forearms
Wed: Back/Tris/Traps
Fri: Quads/Hams/Delts

This one is good, IMO, because after legs, you have 2 days off instead of just one. If this look OK to you, we can get more specific after.

Posted by: Little Wing

why not do everything in 1 day? i have the time... but i'm listening

Posted by: Du

Quote:

Originally Posted by rockgazer69

why not do everything in 1 day? i have the time... but i'm listening

Well, youre a beginner. Fullbody workouts, most successfully utilitzed in HIT workouts, are a pretty advanced bodybuilding/powerbuilding technique.

Im thinking something like this:

Mon:
Flat bench: 1x10, 1x8, 1x6
Incline bench: ame reps
Dumbell flye: same reps
Dumbell curl: same reps
Forearm curl: 2x20
Weighted crunches: 2x15

Wed:
Pulldowns: 1x10, 1x8, 1x6
Bent-over row: same reps
Good-mornings (light weight): 2x20
Cable Pushdowns: 1x10, 1x8, 1x6
Tricep extensions: same reps
Shrugs: same reps

Fri:
Squats: 1x10, 1x8, 1x6
Leg Extensions: same reps
Leg Curls: Same reps
Calf raises: same reps
DB Military press: same reps
DB shoulder flyes: same reps

Before each workout, Id recommend about ten minutes on the bike to warm up. Post workout, Id recommend a good 5 min to stretch.

This is a pretty simple workout, all laid out for ya. What do you think?

Posted by: Little Wing

cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day....

Posted by: CowPimp

Quote:

Originally Posted by du510

Well, youre a beginner. Fullbody workouts, most successfully utilitzed in HIT workouts, are a pretty advanced bodybuilding/powerbuilding technique.

Nonsense. What's wrong with full body routines for a beginner? I often recommend them to beginners.

Posted by: PreMier

Quote:

Originally Posted by CowPimp

Nonsense. What's wrong with full body routines for a beginner? I often recommend them to beginners.

I concur.

Posted by: Rocco32

Well, I'm not entering this debate

Just coming in to wish you luck RG and if I can help any just let me know.

Posted by: Little Wing

Quote:

Originally Posted by rockgazer69

cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day....

sorry skipped a key word here. i really like the idea of a whole body work out every other day. my gym is always empty or 1 or 2 other people at the most. quiet, you can bring your own tunes and is open late so....

Posted by: Little Wing

Thanks everyone n I probably will start off doing as much as i can in a day. n sometimes my days are like 50 hours long so..... i think the whole body one suits my personality....

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

Posted by: gwcaton

I can't beleive there are over 20 posts in here and none of them are Lukes ! LOL

Good luck ! Looks like you have plenty of qualified people inhere to guide you along .

Posted by: Little Wing

i know, thank you. and where is Luke?

Posted by: Stu

nice logs!, if only i could read egyptian hieroglyphics j/k

Posted by: Little Wing

well when i realized i had no chance of keeping track my 7 yr old found me something to write on. i thought it was funny when i went to rewrite it so i just posted it. admit it, it's cute.

Posted by: Stu

did you get your 7 seven yr old to write it as well

Posted by: Luke9583

Quote:

Originally Posted by rockgazer69

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

That's the spirit

Die Hard is my favorite christmas movie.

Posted by: Little Wing

i love that. kinda sore though where can i get a good massage?

Posted by: Luke9583

Quote:

Originally Posted by rockgazer69

i love that. kinda sore though where can i get a good massage?

I know this one place in canada

Posted by: Luke9583

Posted by: Little Wing

you me baby oil n an ass kickin right now mr.... canada.

Posted by: sara

Quote:

Originally Posted by rockgazer69

cardio queen?

Posted by: Luke9583

Quote:

Originally Posted by rockgazer69

you me baby oil n an ass kickin right now mr.... canada.

Posted by: Burner02

Quote:

Originally Posted by du510

Hiya RG!
Good luck!
Do u like this? This is a good, simple workout. (GG, DU)
U mentioned reps.
The 10 , 8, 6 scheme as mentioned...make sure you are near failure when u reach them.
(if u can do more than 10 reps...your weight is too light..adjust to heavier, and vice versa: if u can't do 10...drop weight so you can)
same with the concesutive sets.
If u want to adopt a whole bodyworkout, do it in a push / pull method:
ex:
1) chest
2) legs
3) back
4) delts
5) arms (bis / tris)
do a different angle on different day
Mon:
Bench press, squat, pull downs, mil press, BB curls / Tricep Pressdowns
Wed:
Incline bench, leg press, rows, lateral raise, DB curls / Close grip Bench Press
fri:
flyes, leg curl/leg extensions, hyper extions or good mornings, upright rows, preacher curls / dips

or vary up...u will be hitting different angles all three days.

Posted by: Little Wing

thanks. no one has explained why the weight plates have 2 different numbers on them? i'm especially curious about the leg press one because i can push more but don't know if i should.

Posted by: Luke9583

I have no idea what's up with your plates

Posted by: Little Wing

might need to just check if the other number is metric. i heard something about stress load but

Posted by: Little Wing

swam 40 minutes today. and food. bleh i don't usually have much of an apetite.not a diet it's just a natural thing for me. today i've had nothing... not hungry. i know that needs to change. i'm thinking though, if i eat after i work out my body might think i needed to do that to get food and decide i need muscle? makes sense to me.

going to cook chicken now.

Posted by: Triple Threat

Quote:

Originally Posted by rockgazer69

thanks. no one has explained why the weight plates have 2 different numbers on them? i'm especially curious about the leg press one because i can push more but don't know if i should.

Is there a brand name on the equipment?
I once trained on equipment with two sets of numbers and it was explained to me that the numbers represented a minimum and maximum weight throughout the range of motion. Due to the cams and pulleys, the amount of resistance changed as the exercise was being performed.

While some of the numbers seem plausible, the "190-345" on the leg press seems to be too large a difference.

Nix the metric idea. 1 kilogram = 2.2 lb, and the ratios of the numbers are not consistent.

Posted by: Little Wing

it's old universal equipment. i'll look it up later n post what i find but gotta get my butt there now....

Posted by: Spitfire

Hey RG, does this mean we are going to get progress pictures or what?

Posted by: Little Wing

Quote:

Originally Posted by Spitfire

Hey RG, does this mean we are going to get progress pictures or what?

of course but 1st i need to locate Luis Royo so he can paint them. it's the look i'm going for lots of ass n thigh.

Posted by: Little Wing

Leg Press

190-345
10x1
215-390
10x1
240-435
10x1
265-480
10x1

i'll stick w the 265-480 one...

Leg Extension

20-30
10x1
8x1
6x1
did them right after the press

Butterfly Machine

17-37
15x1
10x1
8x1

Leg Curl

36-17
10x1
8x1
6x1

Shoulder Press

50-65
10x1
8x1
6x1

Pull Down
60
10x1
8x1
6x1

Cable Pushdown
40
10x1
8x1
6x1

Cable Curl
40
10x1
8x1
6x1

Cable Raises?
40
10x1
8x1
6x1

Bench Press

54-64
10x1
8x1
6x1

Squats
54-64
10x1
8x1
6x1
take 5
and repeat for
nice booty

Bent Knee Crunches
10x4

Arnold's Thingys
aka Leg Raises Knees Bent
10x4

i'm going to my friend paul's
to do free weights on cardio days
(every other day)
starting tomorrow
it's kinda weird to call a guy
n say "what do you have for
equipment?"

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

Posted by: Luke9583

Quote:

take 5
and repeat for
nice booty

Posted by: Little Wing

Quote:

Originally Posted by stu21Ldn

did you get your 7 seven yr old to write it as well

missed this lol no. my writing changes with my moods. i should have been a doctor.

Posted by: Little Wing

1/11

Leg Press
265-480
10x1
8x1
6x1

Leg Extension
30-40
10x1
8x1
6x1

Leg Curls
36-17
10x1
8x1
6x1

Squats
54-64
10x1
8x1
10x1
Take two
repeat

Shoulder Press
50-65
10x1
8x1
8x1

Bench Press
54-64
10x1
8x1
6x1

Pulldown
40
10x1
8x1
6x1

Pushdown
40
10x1
8x1
8x1

Cable Curls
40
10x1
8x1
6x1

Butterflys
17-37
15x1
12x1
10x1

Bent Knee Crunches
10x4

Arnold's Thingys
aka Leg Raises Knees Bent
10x4

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me) (kinda ouch n why r my arms so shakey...

)

Posted by: CowPimp

Progress is coming along nicely. Keep at it, and make sure to post some updated pictures in the near future.

Posted by: Little Wing

thanks and i'm looking forward to it.

Posted by: Luke9583

pics pics pics

Posted by: RoCk79

i agree, we haven't seen any updated pics of you in a while!!!!

Posted by: Little Wing

well when i have something to show besides the "feminine look" ... no panties this time.

i mean MORE clothes not less

Posted by: Luke9583

Now you've got me all confused

Posted by: Luke9583

Quote:

Originally Posted by rockgazer69

... no panties this time.

i like the way you think

Posted by: Little Wing

Quote:

Originally Posted by Luke9583

i like the way you think

lol i knew that'd backfire.

Posted by: RoCk79

Girl you have a whole lot to show us, just show us and we will like all pics, clothes or non clothes. LOL But it would be great to see an updated photo!!!

Posted by: Little Wing

1/13

10 min warm up on cycle

Squats
64-78
10x1
10x1
10x1

Leg Press
265-480
10x1
8x1
6x1

Leg Extension
30-40
10x1
8x1
6x1

Leg Curls
36-17
10x1
8x1
6x1

Shoulder Press
50-65
10x1
8x1
4x1

Bench Press
54-64
10x1
8x1
6x1

Pulldown
60

10x1
8x1
6x1

Pushdown
40
10x1
8x1
6x1

Cable Curls
40
10x1
8x1
6x1

Butterflys
17-37
10x1
8x1
6x1

and once again
Squats
64-78
10x1
10x1
10x1

Bent Knee Crunches
10x4

Arnold's Thingys
aka Leg Raises Knees Bent
10x4

10 min cool down on cycle

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

i used the "motherfucker" part of this near the end of some stuff... my gym was empty.

Posted by: naturaltan

Quote:

Originally Posted by RoCk79

Girl you have a whole lot to show us, just show us and we will like all pics, clothes or non clothes. LOL But it would be great to see an updated photo!!!

I concur

Posted by: Little Wing

1/15

Leg Press
265-400
10x1
8x1
6x1

Leg Extension
30-40
10x1
8x1
6x1

Leg Curls
36-17
10x1
8x1
6x1

Pulldown
60

10x1
8x1
6x1

Push Down
40
10x1
8x1
6x1

Shoulder Press
60
10x1
8x1
6x1

Squats
77-91
10x5

Butterfly
17-37
10x1
8x1
6x1

Cable Curls
40
10x1
8x1
6x1

Cable lift
40
10x1
8x1
6x1

Posted by: Du

Quote:

Originally Posted by rockgazer69

thanks. no one has explained why the weight plates have 2 different numbers on them? i'm especially curious about the leg press one because i can push more but don't know if i should.

Is there a setting that you can change? To change it from a the high number to the low number?

Posted by: Little Wing

no. i looked at one of the machines closer today and it says poundage, overload poundage. that's what the different numbers are.

Posted by: Du

Quote:

Originally Posted by rockgazer69

no. i looked at one of the machines closer today and it says poundage, overload poundage. that's what the different numbers are.

You cant switch them from "poundage" to "overload poundage"?

Ive never heard those terms before.

Posted by: Little Wing

Does anyone know what poundage overload poundage means?

Posted by: vanity

Quote:

Originally Posted by rockgazer69

no. i looked at one of the machines closer today and it says poundage, overload poundage. that's what the different numbers are.

They must be Farmed Poundages.

Posted by: Little Wing

Are they as bad as farmed salmon?

Posted by: nikegurl

are you using any free weights? you'll make better progress if you don't stick completely with machines.

Posted by: Little Wing

i'm going to buy some freeweights. just the bar at my gym is too heavy 45 pounds. no you can't cange the weight from 1 to the other i think what it means is that that is the weight or resistance your body feels as you move through the lift, press whatever.

anyway yesterday

1/17

Warm Up 10 mins Bike

Bench Press
50-65
10x1
8x1
6x1

Leg Extension
30-45
10x1
8x1
6x1

Leg Press
265-480
10x1
8x1
6x1

Pull Down
60
10x1
8x1
6x1

Leg Curl
36-17
10x1
8x1
6x1

Butterfly
17-37
10x1
8x1
6x1

Squat
77-91
10x4

Push Down
40
10x1
8x1
6x1

Shoulder Press
50
10x1
8x1
6x1

CableCurl
30
10x1
8x1
6x1

Navy Seal Crunches
10x4

Cool Down bike 10 minutes.

Posted by: nikegurl

does your gym have dumbbells? that would solve the problem of the bar being too heavy and get you going with free weights.

Posted by: Little Wing

it isn't really what you'd call a gym. it's an old school weight room in a hotel up here. i like it cuz it's empty 99.9% of the time open late at night, you can crank whatever music you want, pool n hot tub are generally empty too, you can even bring your dog but the equipment is old n limited. there are two sets of dumbell things that are weight adjustable. they look weird n akward

guess i'll ask this guy that uses 'em what's up with them... thanks.

Posted by: Little Wing

1/23

Warm Up 10 mins Bike

Bench Press
50-65
10x1
8x1
6x1
4x1

Leg Extension
30-45
10x1
8x1
6x1
4x1

Leg Press
265-480
10x1
8x1
6x1
4x1

Pull Down
60
10x1
8x1
6x1
4x1

Leg Curl
36-17
10x1
8x1
6x1
4x1

Butterfly
17-37
10x1
8x1
6x1
4x1

Squat
77-91
10x6

Push Down
40
10x1
8x1
6x1
4x1

Shoulder Press
50
10x1
8x1
6x1
4x1

CableCurl
30
10x1
8x1
6x1
4x1

Navy Seal Crunches
10x5

Cool Down bike 10 minutes.

Posted by: Du

Did you ever figure out the difference in numbers?

Posted by: ihateschoolmt

What's a navy seal crunch?

Posted by: Little Wing

Quote:

Originally Posted by du510

Did you ever figure out the difference in numbers?

yeah it's pounds and overload poundage. something to do with resistance i guess. there's no way to adjust it i think it's just supposedly what work load your moving as you move through the lift or press.

Posted by: Little Wing

Quote:

Originally Posted by ihateschoolmt

What's a navy seal crunch?

i'll scan n post the exercise later it's something i got out of Men's Health.

Posted by: Luke9583

Quote:

Originally Posted by ihateschoolmt

What's a navy seal crunch?

Sounds like a breakfast cereal

Posted by: Little Wing

1/25

Warm Up 10 mins Bike

Bench Press
50-65
10x1
8x1
6x1

Leg Extension
30-45
10x1
8x1
6x1

Leg Press
265-480
10x1
8x1
6x1

Pull Down
60
10x1
8x1
6x1

Leg Curl
36-17
10x1
8x1
6x1

Butterfly
17-37
10x1
8x1
6x1

Squat
89-105
10x1
8x1
6x1

Push Down
40
10x1
8x1
6x1

Shoulder Press
50
10x1
8x1
6x1

CableCurl
30
10x1
8x1
6x1

Navy Seal Crunches
10x5

Cool Down bike 10 minutes.

Posted by: Luke9583

Quote:

Cool Down bike 10 minutes.

Why do you have to let the bike cool down?

Posted by: Little Wing

Quote:

Originally Posted by Luke9583

Why do you have to let the bike cool down?

it gets all reved up from Tyler playing on it while i work out

Posted by: sara

rockgrazer, I really like your kitty avi

Posted by: Luke9583

Why did the fisherman cross the stream?.........

Just for the Halibut.

Posted by: Little Wing

were they farmed halibut? farmed salmon is so good but i guess it's horrible for you....

Posted by: Little Wing

the last time i went to work out there was a smell. a really bad smell. i can't go back there. i'm anal but this smell was a whole nother splash of hot wax.... i contemplated bringing lysol, the green apple stuff is really nice, couldn't do it

. so i just bought a weight bench n 110 lbs of weights, a barbell n two dumbell thingys. it's a nice bench but simple you can use it flat or inclined n it has a curling thing n things for leg extensions and leg curls. in a few months i'm upgrading to a nice home gym but this'll do for now. oh n having a heavy bag delivered

(i couldn't resist).

Posted by: Luke9583

Quote:

Originally Posted by rockgazer69

i can't go back there. i'm anal but this smell was a whole nother splash of hot wax....

I equate splashes of hot wax with GOOD THINGS

Posted by: Little Wing

okay. i'd have been better off sticking with the gym smell and all than converting to home workouts. i'm horible at staying motivated. recently tho i have recommited and am doing better. a lot of bike riding and some cardio on a mini stair stepper i like but i need to utelize my weight bench a lot more and stick to it. it has an attatchment for leg work and a curling pad. so here is my equipment

barbell bar and dumbell bars w 110lbs of weider metal plates.

pilates resistance band.

my diet is really clean. chicken, brown rice, oatmeal, beans, veggies, fruit. lots of water n a multi vitamin.

i can feel my muscles taking form underneath the bodyfat but the bodyfat is not leaving soon enough to suit me. having a journal here motivated me before i quit the gym, and i'm moving to bangor sometime this spring where they have a gold's gym. in the meantime here i am again.

Posted by: david

Posted by: Little Wing

hi sweety. i have a new journal now Little Wing get's serious. even has some new pics of what my body looks like now. trying to get back in shape. it's easy if i can stay motivated. funny u said hi... last night i dreamed i bought a house in florida. how have u been?

Posted by: Little Wing

not sure if it's okay to write in n thus bump your old journal. just wanted to say my body has changed a lot since the 9/6/2005 entry.

i didn't really work out near as much as i should have in that time but the pics from then to now have been very motivating and convinced me to give my workouts more priority. i used photoshop to attatch the pics side by side or top bottom to compare. the camera doesn't lie n when it has something good to say it is very cool.

also i wanted to thank everyone for the advice in here.

Posted by: ZECH

So where are the pics?

Posted by: Little Wing

i put some new ones up in my new journal and the contest thread from dec 25th. in my journal some are 9/05.

(CLICK HERE here to view the original thread with full colors/images)

rockgazer69 wants muscles..&..needs advice

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