Looking for some fitness guidance | GTAMotorcycle.com

Looking for some fitness guidance

mimico_polak

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Have started working out again with primary focus on weight lifting and looking for options to progress. Find that I'm getting to the stage where I physically can't lift anymore, and while slowing down the progression of weights on some exercises...I've maxed out some others with my 50lb max powerblocks.

Currently working on the following:

Day 1 (Set x Current Weight / Reps)
Bench - 3 x 174/12
Inc DB - 3 x 50/12
Fly - 3 x 50/12

Skull Crushers - 3 x 35/12
Tri Extension - 3 x 65/12
Kick Backs - 3 x 45/12

Day 2
BB Row - 3 x 105/12
DB Row - 3 x 50/12
LM Row - 3 x 105/12

BB Curl - 3 x 99 / 8
H-Curl - 3 x 50 / 12
EZ Curl - 3 x 86/12

Day 3
BB Press - 3 x 105/12
DB Press - 3 x 50 / 8
Shrug - 3 x 49 / 12 (Maxed out my front raise at 40lbs so switched exercises)

Squat - 3 x 209/12
DeadLift - 3 x 184 / 12
Cal Raise - 3 x 184 / 12

Current weight is approx 180lbs.

Looking to change to a new / more varied program and also any criticisms of the current workout.

Not looking to get bulky, actually would prefer to lose some weight and maybe more for definition.

Thanks in advance.
 
try Coach Greg on tube for no bs advice. He has 1.35Mil subs (proven by now) and he's Canadian from East Cost :)

Not sure if we can afford his direct coaching now for sets/days/etc. but I am sure you'll get a lot of motivation and giggles from his videos.

On my worst prison (quarantine) days I'd watch something from his channel before start lifting home alone :)

 
Get a trainer - this stuff is hard to do by yourself.

5x5 Stronglifts Routine (3x week, PR daily) > Texas Method (3x week, PR weekly) > Sheiko (5x a week, PR on 3 month cycles)

You can find all 3 routines online. I went this path and end stats (1 rep max) at 160lb weight were:

420 deadlift
365 squat
265 bench

Sheiko was where I noticed the most physical change but the intensity is something I expect the vast majority to fail, so need to train up to it.
 
Variation. Throw in a century set seeing how fast you can get to 100reps for whatever random body part exercise you.
Instead of doing your strict 3 exercise for whatever reps day pick one exercise and do 10 sets of 10 (works very well on press and squat exercises).
Load a bar with medium amount of weight and do 10 deadlifts between every set of your normal days workout routine.
Do a high rep week, do a low rep week, do a 1rep max here and there.
Change speeds. Do negatives.
Do a week (or more) of just compound movements.
Lots you can do.
 
Have started working out again with primary focus on weight lifting and looking for options to progress. Find that I'm getting to the stage where I physically can't lift anymore, and while slowing down the progression of weights on some exercises...I've maxed out some others with my 50lb max powerblocks.

...

Not looking to get bulky, actually would prefer to lose some weight and maybe more for definition.

Thanks in advance.
5K a day on the sidewalk or treadmill. Losing lbs automatically increases definition.
 
Thanks guys! Always appreciate the prompt responses and inputs.

variation is key I think, plus the cardio aspect of walking (hate running with a passion). Did a 5.5km walk last night and felt great afterwards.

Just tried to lift up 174lbs on the bench...body said 'hard no' lol. But I just ate. Will try again.

5x5 Stronglifts Routine (3x week, PR daily) > Texas Method (3x week, PR weekly) > Sheiko (5x a week, PR on 3 month cycles)

You can find all 3 routines online. I went this path and end stats (1 rep max) at 160lb weight were:

420 deadlift
365 squat
265 bench

Sheiko was where I noticed the most physical change but the intensity is something I expect the vast majority to fail, so need to train up to it.
I've done the 5x5 before, found it awesome for quick progression to a limit, where I would then change to another type of exercise. But they were great for:
1. quick workout
2. heavy weights
3. quick gains
4. full body

Might focus again on compound workouts instead of the focused stuff.
Variation. Throw in a century set seeing how fast you can get to 100reps for whatever random body part exercise you.
Instead of doing your strict 3 exercise for whatever reps day pick one exercise and do 10 sets of 10 (works very well on press and squat exercises).
Load a bar with medium amount of weight and do 10 deadlifts between every set of your normal days workout routine.
Do a high rep week, do a low rep week, do a 1rep max here and there.
Change speeds. Do negatives.
Do a week (or more) of just compound movements.
Lots you can do.
Never heard of century sets, thanks for that. Variation seems to be the key to prevent the body from getting lazy and tired of the same thing. It's almost painful mentally to be doing the same exercises daily.
5K a day on the sidewalk or treadmill. Losing lbs automatically increases definition.
It's been SO hard getting up in the mornings since WFH started...used to be up at 3am for workouts at camp...much easier. Now I've gotten lazy.

Plus I've got this Bowflex M7 that my wife won't let me sell.
 
Add more mobility in there to help prevent injury
Stretching...this is what I've never done in my life. And have the injuries to prove it.
The answer is always eat more 🍔
I wish...I did my blood work, and now I'm waiting for the doctor appointment as something got fooked up my with body. 4 times now I have massive gas / heartburn after eating too much. I don't think it's alcohol related (effectively gave it up with a couple drinks in all of Feb).

Saturday night I told my wife before bed 'tonight will be painful', and I spent the next 4-5 hours in massive pain from the upper abdomen. This included, for the first time, puking up a storm and it didn't help. After the 4 hour mark I was able to lay down and actually fall asleep.

It's something to do with over eating, my mom just said it's 'because you're getting old and fat'...so doctor next week, and I'm requesting a full gastro system check. Considering the current wait times it'll be months. Until then...minimal alcohol, and more weed lol.
 
Stretching...this is what I've never done in my life. And have the injuries to prove it.

I wish...I did my blood work, and now I'm waiting for the doctor appointment as something got fooked up my with body. 4 times now I have massive gas / heartburn after eating too much. I don't think it's alcohol related (effectively gave it up with a couple drinks in all of Feb).

Saturday night I told my wife before bed 'tonight will be painful', and I spent the next 4-5 hours in massive pain from the upper abdomen. This included, for the first time, lol puking up a storm and it didn't help. After the 4 hour mark I was able to lay down and actually fall asleep.

It's something to do with over eating, my mom just said it's 'because you're getting old and fat'...so doctor next week, and I'm requesting a full gastro system check. Considering the current wait times it'll be months. Until then...minimal alcohol, and more weed lol.
Sorry to hear that..hope you get that figured out in short order.

But the answer is still eat more 🍔
 
Sorry to hear that..hope you get that figured out in short order.

But the answer is still eat more 🍔
Thanks, and lol. Yes it sucked. Not sure what/when happened but the first time was bad...2nd and 3rd were uncomfortable. This last Saturday I wanted to just pass out and die. Have never felt that type of pain in my life, and frankly even after my surgery I felt better and was more comfortable than walking around like a zombie hoping I don't pass out and crack my head on the tiles.

How about a full body routine for a change. More compound movements (ie. pull ups) less isolation , walking lunges are great for legs, cardio, balance, et
There is also circuit training

I will look into it thanks! I need to find me some dip bars / station that would fit into my space as I only have the door pull up station.

Also need to bring in some core exercises as I think my gut's expanded so much that I need to tighten it up, while at the same time I reduce the food intake (sorry @Evoex) and do more cardio.
 
It's been SO hard getting up in the mornings since WFH started...used to be up at 3am for workouts at camp...much easier. Now I've gotten lazy.
What motivates you?

I've always been hyper competitive so the same mindset still works for me: I am gonna get up before most people get up, run/push harder than most will in their life, then I have the metaphorical rights to drag my balls across their face because might is right.

I know one guy who looks at porn if he can't get motivated; I have no idea how getting a boner is supposed to help but..

Use any mindset that works lol
 
What motivates you?

I've always been hyper competitive so the same mindset still works for me: I am gonna get up before most people get up, run/push harder than most will in their life, then I have the metaphorical rights to drag my balls across their face because might is right.

I know one guy who looks at porn if he can't get motivated; I have no idea how getting a boner is supposed to help but..

Use any mindset that works lol

Here is some motivation for you boys (works like a dream for me).

NOT PORN but probably still NSFW

Just think how you are going to look on THAT beach :)

And good music is always a bonus

Cheers!

 
What motivates you?

I've always been hyper competitive so the same mindset still works for me: I am gonna get up before most people get up, run/push harder than most will in their life, then I have the metaphorical rights to drag my balls across their face because might is right.

I know one guy who looks at porn if he can't get motivated; I have no idea how getting a boner is supposed to help but..

Use any mindset that works lol
Living long enough, and healthy enough, to enjoy watching my kids grow up.

Plus the lack of gut, lack of 'dad bod', all that good stuff.

Most important, I want to live long enough to see the kids grow up.
 
Living long enough, and healthy enough, to enjoy watching my kids grow up.

Plus the lack of gut, lack of 'dad bod', all that good stuff.

Most important, I want to live long enough to see the kids grow up.

Does it empower you when you feel lazy af to think about that stuff?

Like.....if you got up and felt really lazy, would you be empowered by picturing an image of picking up your kids from school and being "that dad"? I have a friend who does that; he rejects (probably hates) how most ppl are fat and project it on their kids, so uses the mental image of picking up his kids in a sports car, walking out with a ripped body, and the teachers have a crush on him lmao
 
Does it empower you when you feel lazy af to think about that stuff?

Like.....if you got up and felt really lazy, would you be empowered by picturing an image of picking up your kids from school and being "that dad"? I have a friend who does that; he rejects (probably hates) how most ppl are fat and project it on their kids, so uses the mental image of picking up his kids in a sports car, walking out with a ripped body, and the teachers have a crush on him lmao
It frustrates me when I feel lazy af lol.

Put the kids down and the decision is 'I should really go work out....but GTAM needs me'... as I grab an ice cream lol.

But yes, I don't want to look like my neighbours (I love them as people) that are balding (I'm bald), pudgy, lazy, and overall you can see that they've 'given' up.
 
... as I grab an ice cream lol.

Oh, ice cream.. and Raffles chips... I am solving this problem by allowing to grab those only AFTER I ran at least 8km or 2hrs mount bike (not moto haha) ride - gotta work for it baby!
Now you can imagine how much I look forward for those "cardio" training days ;)
 

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