Project: Fix Lazy (Skinny) Bastard

[KezR33]

Yeah it's not so much the equipment (although I'd probably upgrade the rack if I ever started lifting serious weights) but the environment. It's out the back in our garage we've converted into a workshop like space. It's cold (or stinking hot in Summer), spider infested and there's shit everywhere. Plus it floods occasionally so its very musty out there.

But I agree, for the routine I'm doing which doesn't require fancy gear its great. In fact I've seen photos of people's home made gyms which literally involve big wooden frame. Just been the bar and some weight which shoudn't be more than $200.

[S T A R 3 3]

Some key exercises I recommend to do are:

Squats, dead-lifts for legs

Wide grip pull ups

I change up my program, whether it be slightly or ridiculously, every few weeks.

I would also recommend u get someone to look at your form too! When I say 'someone', not just a random floor staff who happens to be studying PT (no offense - but I was that random too), but someone who has self-experience. Your form can make such a difference to your gains.

In terms of dieting you would want to try eat every 2-3 hours. I'm bulking atm, and eat every 2 hours. Its hard to keep consistent, especially if u have a job that gets in the way - pfft, rude. Complex carbs and protein are your friends.

[Birds]

There's something awesome about old gym equipment...don't know what it is, but I prefer it too. Used to work out with my dad at a real meat axe gym...the guys there were proper gym junkies, no families, no treadmills. Something incredibly motivating about building a body in that environment using old equipment. Definitely made my biggest gains there.

[NickR33]

St Kilda PCYC FTW!

although they do have bikes/treadmills, have added a lot more shiny equipment in the last few years and just had a big facelift of the boxing hall... its still got that underground vibe... not much makeup and fancy workout gear, mostly just sweat and bad tattoos lol

except my bro-in-law brings my 2yr old niece to train on Sat morning... sorry Birds... but we give her tiny little pink dumbells and she runs around copying people

[stolen_s15]

I use to train at St Kilda PCYC until about 2 years ago.

Much better gym at bodyworld on balaclave rd. 4 racks, 3 platforms, specialised bars and plates reverse hyper bench and GHR. Does have some usual gym nuffies but also a serious group of trainees, competitive powerlifters and some bodybuilders.

[NickR33]

yeah sure there are lots of better equipped gyms out there... I go because my old man is a PT down there and I get free sessions with him and the membership is like $90 a year etc

for anyone interested http://www.stkildapcyc.org/

[stolen_s15]

Whats your old mans name?

[KezR33]

Just a short update.

Still lifting, seeing great gains. Up to about 68kg, with massive gains in my lifts.

About 3 weeks ago I switched to PTC Frankston which is awesome.

[KezR33]

Latest lifts.

Squat 65kg 5x5

BP 55kg 5x5

Deadlift 120kg 3x3

Press 30kg 3x8

I actually am 68kg now. In my last post it was rounded up on a good day. I'm not really looking any bigger yet as most the weight has gone into my legs, but its definitely there as I have to peel my jeans off and my work pants are threatening to split. Put on a bit of fat too, its very slight and probably not noticeable by anyone but myself.

[KezR33]

70kg!

[Trozzle]

Congrats mate! Good shit

[NickR33]

Whats your old mans name?

sorry never saw your post... His name is Dennis, little bald bloke... probably told you off for not bringing a towel lol

good work KezR33, progress is pretty steady keep it up... don't worry about the little bit of fat its a necessary evil... and 95% of the time you have your shirt on so a big yoke is always on display... otherwise you have to be one of those dildos who lifts their shirts all the time to show off their hawt abz brah lol

[KezR33]

Few PB this week. Benched 60kg and squated 70kg, these were part of working sets, not 1RM.

Like Ghosty I'm doing PPP at the moment (currently week 3), in about two months I should hopefully be benching 75kg, squatting 90kg and deadlifting 135kg.

Edited December 7, 2011 by KezR33

[Dani Boi]

Few PB this week. Benched 60kg and squated 70kg, these were part of working sets, not 1RM.

Like Ghosty I'm doing PPP at the moment (currently week 3), in about two months I should hopefully be benching 75kg, squatting 90kg and deadlifting 135kg.

I find it odd that the majority of your major lifts are pretty low yet you're able to do a deadlift 120kg 3x3 at only 70kg, 6"0. For someone of your stats 120kg is good but would question if you're actually doing it right. Either that or you've got a naturally strong core/back or whatever.

[KezR33]

I suspect I do naturally have a strong back. From the first time I started deadlifting I was always able to pick up big weights compared to my other lifts. My form is good, I have a coach whose trained world record holders watching me everytime I lift.

Plus, 120kg is terrible. You should see the weights the guys pick up here, and some of them weigh a lot less than I do.

[NickR33]

its not so much height as it is arm length relative to your body when deadlifting... if you have long arms you naturally have a shorter ROM to move the bar... same deal with lifting sumo, your effectively making your legs shorter and therefore shortening the ROM

that's why its hard to be good at bench press and deadlifts... if your built for one, your not built for the other (long arms make benching harder etc)

[KezR33]

I don't think I have particularly long arms. As I said I'm not sure why my DL is so much stronger than my other lifts, comparatively.

In other news I went a wedding in Sydney this weekend, managed to go this massive Virgin gym next to the hotel on Saturday which was an experience. First of all it cost $30 for one session! I even asked the guy what was so special for it to warrant that cost. What it did have was:

• A huge rock climbing wall with about 6 different sections to climb.
• Three swimming pools.
• A room with 8 power plates? No idea what they were.
• Some strange room with lights and sensors that was obviously designed to make you work somehow.
• About 200 cardio machines (treadmills, bikes, rowers, etc)
• 30-40 weight machines
• Tons of dumbbells
• Half a dozen bench presses
• 4 smith machines and...
• 2 squat racks

Both of said squat racks were occupied by people doing upright rows and other bullshit. When I finally did get a squat rack the "tough guy" beside me was punching and kicking the air between sets - not as a work out, just doing one or two jabs whilst staring at himself in the mirror. He also had massive headphones sitting on the ground blasting music loud enough for everyone in the gym to hear.

When I was doing box squats I had a PT (or some employee) come over and ask me if I had a towel, he said everyone needed to have one. I asked him where I was meant to put it, he told me it didn't matter and that I needed to bring one next time.

Funniest part was when I overheard some guy commenting on how much I lifted when I was deadlifting. I still look pretty skinny, and I was only lifting 105kg but I guess in a gym where the biggest lift people do is bench press it was a lot of weight.

Really made me appreciate where I'm currently training so much more. At PTC the atmosphere is so much better, people are friendly, helpful and encourage you. This place was just blasting commercial trance whilst chicken legged cowboys with attitude eyed each other off whilst they benched and curled. I am exaggerating slightly, and being very cynical but it was just a funny experience I thought I'd share.

[dezz]

You're surprised a gym told you that you need to have a towel with you....?

[KezR33]

I can understand gyms having a rule about towels, but why come and harass me whilst I'm not even doing anything that a towel could assist me with.

[KezR33]

Squatted 75kg today!

Benched 62.5 on Tuesday.