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Old 30th October 2011, 09:10 PM   #1 (permalink)
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Gym Talk

Hi there! Let's use this thread to share tips on body building, nutrition etc

Personally for me, i work alot on getting bigger arms and broader shoulders. My 'relax'. (however, effective on gains) regime is as follows; For broader shoulders, Lat-pull down & Military Press 4sets of 8 maximum reps (super set), followed by face pulls 4 reps of 8.

Arms are just 4 set of 6-8reps barbell curl + triceps pulldown.

So there you have it. That's my regime. Please share yours too and we can collectively expand our knowledge on body building.

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Old 30th October 2011, 10:00 PM   #2 (permalink)
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Re: Gym Talk

hey mate.

usually i tis is what i do during training

bench press (5 sets of 10)
shoulder (5 sets of 10)
bicep curl (5 sets of 21) 21 is break into 3 different position (7 each)
abdominal crunches. (5 sets of 30) using weight machine.

thats about it.

and starting to take ON Whey soon.

u taking any supplment?

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Old 30th October 2011, 10:56 PM   #3 (permalink)
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Re: Gym Talk

For me , i focus on chest and arms.

My set ranges from 15-8 (always start with highest and slowly decrease depending on body condition)

Chest / (partly triceps) (not used to doing free weight for chest , balancing problem)
2x 4 set of chest press machine (80-85kg)
2x 6 set of pectoral machine (75-80kg)

Shoulder and back
5 set of lat pulldown (45-50kg)
5 set of pulldown machine (75-80kg)
4 set of shoulder press machine (40-45kg)

Biceps
5 set of inclined pulldown machine (70-75kg)
5 set of hammer curl (12.5kg dumbbell)
5 set of concentration curl (12.5kg dumbbell)

Triceps
5 set of low row machine (35-40kg)
5 set of seated triceps extension (17.5kg dumbbell)
5 set of cable row pulldown (20-25kg)

Legs
2x4 set of leg extension (50kg)

A scoop of 1mr before workout.
I try to take protein shake (25g) in the morning and before and after session on workout days.
Diet wise, I try to eat more protein rich food and reduce on carbohydrate. still quite amateur

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Last edited by DevilH; 30th October 2011 at 10:58 PM.
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Old 30th October 2011, 11:30 PM   #4 (permalink)
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Re: Gym Talk

All these done in gym?
Thinking of starting some workout soon haha
But probably quite mild ones first to start off

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Old 30th October 2011, 11:44 PM   #5 (permalink)
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Re: Gym Talk

Originally Posted by Lite89 View Post
hey mate.

usually i tis is what i do during training

bench press (5 sets of 10)
shoulder (5 sets of 10)
bicep curl (5 sets of 21) 21 is break into 3 different position (7 each)
abdominal crunches. (5 sets of 30) using weight machine.

thats about it.

and starting to take ON Whey soon.

u taking any supplment?
Heya,
What are the different positions u utilize for biceps?

Im on Dymatize Elite Whey Protein Isolate, which i strongly recommend over ON. For a 5lbs whey isolate protein at only $68, it's much worth it in my opinion.

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Old 30th October 2011, 11:48 PM   #6 (permalink)
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Re: Gym Talk

Originally Posted by DevilH View Post
For me , i focus on chest and arms.

My set ranges from 15-8 (always start with highest and slowly decrease depending on body condition)

Chest / (partly triceps) (not used to doing free weight for chest , balancing problem)
2x 4 set of chest press machine (80-85kg)
2x 6 set of pectoral machine (75-80kg)

Shoulder and back
5 set of lat pulldown (45-50kg)
5 set of pulldown machine (75-80kg)
4 set of shoulder press machine (40-45kg)

Biceps
5 set of inclined pulldown machine (70-75kg)
5 set of hammer curl (12.5kg dumbbell)
5 set of concentration curl (12.5kg dumbbell)

Triceps
5 set of low row machine (35-40kg)
5 set of seated triceps extension (17.5kg dumbbell)
5 set of cable row pulldown (20-25kg)

Legs
2x4 set of leg extension (50kg)

A scoop of 1mr before workout.
I try to take protein shake (25g) in the morning and before and after session on workout days.
Diet wise, I try to eat more protein rich food and reduce on carbohydrate. still quite amateur
From you regime, you sound quite ripped! Just checking, how many reps do you usually do for every set??

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Old 31st October 2011, 12:26 AM   #7 (permalink)
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Re: Gym Talk

Noob here but I shall post my weekly routine 2 weeks ago.

Tuesday: chest
Thursday: biceps and triceps
Sunday: shoulder and back

Chest workout

1. Bench press (3 sets)

1st set will be a burn/drop set.
32.5kg/side (6-8 reps) -> 25kg/side (6-8 reps) -> 15kg/side (12-15 reps)
2nd and 3rd sets will be 30kg/side (6-8 reps)

2. Dumbbell press (3 sets)

1st set will be a burn/drop set.
25kg (6-8 reps) -> 20kg (6-8 reps) -> 15kg (12-15 reps)
2nd and 3rd sets will be 22.5kg or 25kg (6-8 reps)

3. Incline dumbbell press (3 sets)

1st set will be a burn/drop set.
20kg (6-8 reps) -> 15kg (6-8 reps) -> 10kg (12-15 reps)
2nd and 3rd sets will be 17.5kg (6-8 reps)

4. Dumbbell fly (3 sets)

7.5kg or 10kg throughout (8-10 reps)

5. Plate press (3 sets)

20kg plate 8-10 reps.

6. Cable fly (3 sets)

Forgot the weight but 6-8 reps.

Biceps and triceps workout

1. Straight bar curls (3 sets)

1st set will be a burn/drop set.
15kg/side (6-8 reps) -> 10kg/side (6-8 reps) -> 7.5kg/side (12-15 reps)
2nd and 3rd sets will be 12.5kg/side (6-8 reps)

2. Easy bar curls (3 sets)

I use the inner grip.
1st set will be a burn/drop set.
15kg/side (6-8 reps) -> 10kg/side (6-8 reps) -> 7.5kg/side (12-15 reps)
2nd and 3rd sets will be 12.5kg/side (6-8 reps)

3. Alternate dumbbell curls (3 sets)

1st set will be a burn/drop set.
12.5kg (6-8 reps) -> 10kg (6-8 reps) -> 7.5kg (12-15 reps)
2nd and 3rd sets will be 10kg (6-8 reps)

4. Hammer curls (3 sets)

10kg throughout (6-8 reps)

5. Skull crusher (3 sets)

1st set will be a burn/drop set.
15kg/side (6-8 reps) -> 10kg/side (6-8 reps) -> 7.5kg/side (12-15 reps)
2nd and 3rd sets will be 12.5kg/side (6-8 reps)

6. Overhead tricep extension (3 sets)

20kg throughout (6-8 reps)

Back and shoulder workout

1. Dumbbell shoulder press (3 sets)

15kg 6-8 reps.

2. Standing military press (3 sets)

10kg/side 6-8 reps.

3. Front lateral raise (3 sets)

4. Side lateral raise (3 sets)

5. Rear lateral raise (3 sets)

6. Lat pulldown (1 burn/drop set followed by 2 regular sets)

7. Rowing machine (1 burn/drop set followed by 2 regular sets)

8. Deadlift (3 sets)

I do 3 sets of barbell shrugs every training days after workout, 25kg/side.


I'm taking ON Gold Standard 100% Whey now, 2 servings on training days and the day after training. I'm also taking Magnum Heat Accelerated on my training days, 3 pills when I wake up and 3 pills before training.

I don't do much cardio like running and such because my stamina is terrible. Trying hard to overcome this but I always get too lazy so now I am still fat haha. 170cm 80kg with a tummy/beer belly.

I have a problem here. Whenever I do military presses, whether I am sitting down or standing up, I will feel alot of strain on my lower back and my back will be arched. I checked with the instructor at the gym and he told me to change my posture by pushing my pelvic to the front but to no avail. Hope somebody here can help me with this. Advise on how to improve my workout will be greatly appreciated!

Woots, took me 20 minutes to type this. My longest post in 4 years lol.

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Old 31st October 2011, 12:39 AM   #8 (permalink)
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Re: Gym Talk

Originally Posted by Furukawa View Post
Heya,
What are the different positions u utilize for biceps?

Im on Dymatize Elite Whey Protein Isolate, which i strongly recommend over ON. For a 5lbs whey isolate protein at only $68, it's much worth it in my opinion.
I got my ON for $69 at nutritionpark! GNC selling at $200+ for 5lbs, wonder who buys from them.

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Old 31st October 2011, 09:44 AM   #9 (permalink)
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Re: Gym Talk

http://www.fabodylous.com/

This blog is from one of the fellow SGClubber. A lot of very useful articles. If you got any enquries, can email him.



Originally Posted by Furukawa View Post
From you regime, you sound quite ripped! Just checking, how many reps do you usually do for every set??
not really

1st set is always 15 reps follow by 12-8. If my body condition allows me , i will do the remaining sets 12 reps each.

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Old 4th November 2011, 11:24 PM   #10 (permalink)
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Re: Gym Talk

Which gym do you guys go to?
I go to the Anchorvale CC gym.

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Old 5th June 2012, 03:39 PM   #11 (permalink)
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Re: Gym Talk

I go cali, any guy wanna be workout buddy? PM me, thanks ya......

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Old 5th June 2012, 04:21 PM   #12 (permalink)
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Re: Gym Talk

bro goodman your back is not strong enough if you feel the strain or your posture is not correct. you can perhaps try to do single hand military press? one side at a time.

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Old 25th July 2012, 02:46 AM   #13 (permalink)
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Re: Gym Talk

jiayou jiayou

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Old 21st March 2015, 08:10 PM   #14 (permalink)
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Re: Gym Talk

Shoulder and back
5 set of lat pulldown (45-50kg)
5 set of pulldown machine (75-80kg)
4 set of shoulder press machine (40-45kg)

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Old 19th April 2015, 10:50 PM   #15 (permalink)
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Re: Gym Talk

I like to take it easy and would usually follow those standard 7 minutes workout available on iPhone apps

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Old 20th April 2015, 12:58 AM   #16 (permalink)
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Re: Gym Talk

Originally Posted by The HealnWell View Post
I like to take it easy and would usually follow those standard 7 minutes workout available on iPhone apps
train so hard with so heavy weights only destroy your body if you do not know how to maintain and take care of your body well..in fact,such weights which are so heavy will only cause you injuries if you force it your way through..think twice before lifting..personally,i do lift but i do not over-lift..i hate just training on one specific area..even if you are bulky and big,it does not prove much at all..people who are big and bulky got problem buying shirts and they do not move fast too..

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Old 13th May 2015, 01:23 AM   #17 (permalink)
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Re: Gym Talk

I go to My Active Gym at Woodlands at least three times a week.

I think the hardest part to get muscles is not the training in the gym, it is the diet. Our hectic work/school life is a problem.

Anyone here knows how to eat the right kind of food that are easily available or easily prepared for bulking? Haha.

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Old 13th May 2015, 02:25 PM   #18 (permalink)
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Re: Gym Talk

Originally Posted by killua View Post
I go to My Active Gym at Woodlands at least three times a week.

I think the hardest part to get muscles is not the training in the gym, it is the diet. Our hectic work/school life is a problem.

Anyone here knows how to eat the right kind of food that are easily available or easily prepared for bulking? Haha.
it is easy to be bulk and tough but hard to be bulk and flexible..usually bulk people tend to have tense body while lean people tend to be more flexible..afterall it more like how you train which develops you..if you want to be lean and toned,do cardio with a bit of weight training will do..but if you want to be bulk,focus on doing heavy weights with lesser reps can create the bulk size..but being bulk requires lots of input in the body..

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