How much are the day passes over there?
I remember it used to be common to get like a one day freebie or a week long trial for free. Maybe they’d charge like $5-10 for a day.
Now it’s $20 usd for a day pass when the month costs $30.
Just curious if the trend jumped the pond or not.
My gym memebrrship is £28 per month (as a reference), I’m just at a pure gym now and the day pass is £9.99, their monthly membership here is £33.
So it’s almost a third just for one day. This place is a commercial gym though and it’s the first time I’ve been in a commercial gym in about 10 years.
I hate it though! They’ve got good kit but I’m surrounded by scantily clad young woman and people with tripods.
What a bloody hell hole! At least I can get a decent workout done.
1st October 2024 Week 36 - Lower body Strength (cutting week 9)
Different gym so struggled with knowing what weights were etc.
Mobility Work.
TBDL
This trap bar was shown as 28kg
120kg 4 sets of 3.
Didn’t have my belt or straps with me.
Laying hamstring curls
45kg 4 sets of 8 reps
Cable ab crunches
4 sets of 8-12 reps
Good girl
3 sets of 10
Bad girl
3 sets of 10
Didn’t do my cardio as they only had rubbish bikes i couldn’t sprint on. Also eaten like shit today as i’m away with work and been provided breakfast and lunch. Not massive quantities but poor quality macros.
Trying to plan my next block of training.
Current thoughts:
Issues i had before
I need to read about the amount of volume to use when running a rest pause type programme and i need to pick the correct movements for me.
Also really need to get the right carb sources and right carb quantity.
Most id recommend is a top set and a backdown rest-pause set for any movement. Maybe 2 or 3 movements per bodypart. One is fine for smaller muscles like rear delts.
Just a rest pause set is fine for each movement though.
The less processed, the better. Potatoes, rice, fruits.
Assuming your protein and fats stay the same, add 50g carbs daily for a week or two and see how the scale and mirror respond.
Then add another 50g carbs.
Then another.
Until you’re seeing a slow and steady weight gain. Half a pound per week is plenty.
Lots of ways to handle this… any idea what method you want to use?
@davemccright @TrainForPain Any good reading recommendations guys ??
I think good guidelines here would be as follows per session:
Upper
1 Chest Press
1 Chest Isolation
1 Delt Press
1 Delt Isolation
1 Back Width
1 Back Thickness
1 Triceps
1 Biceps
1 Forearm
Lower
1 Hamstring Isolation
1-2 Thigh Compound depending on whether on machine or free weight
1 Quad Isolation
2 Deadlift variation (Dumbbell or Barbell Stiff Legs) here you would probably do one heavy set and lighter high rep backoff
1 Adductor
1 Calf
Rest times would be about 10-15 deep breaths between mini sets and probably be 3 minutes between sets for Compound and 2 minutes after isolation movements.
In terms of exercise selection, you want different exercises for your A session than you have for your B session. Back Thickness you want to go for dumbbell row, Barbell Row, Smith row, 2 Arm Dumbbell Row… something along those lines. Back width would be a pull-up, Pulldown, Rack Chin. For Compound Thigh, if you’re on a machine like Leg Press or hack Squat, you can do rest pause. If you do a free weight movement like squat or front squat, go heavy set, lighter back-off set.
If you find that recovery is a struggle, go from 4 sessions a week to 3 and use an A1/B1/A2 B2/A1/B1 A2/B2/A1 B2/A2/B1, etc. rotation. Try to add a rep whenever you return to an exercise until you hit the top of your rep range on set 1(I recommend 12 for Compound and 15 for isolation).
I think that about covers my thoughts. Feel free to let me know if you have any follow-up questions!
Always appreciate the tag. DC is my only dedicated experience to such a program, so that would be my default. I tend to overdo volume when left to my own devices.
3rd October 2024 Week 36 - Lower body Strength (cutting week 9)
DB Incline Press
36kg DBs
3 sets of 9 reps
Single Arm HS seated row
47kg
x 10 x 10 x 12
Pec Dec
70kg 3 sets of 11 reps
Lat pull down
70kg 3 sets of 11 reps
Cable lat raises
15kg 3 sets of 10 reps
Incline DB curl
12kg DBs
x 12 x 12 x 11
Tricep metal bar bent over extension
65lbs 3 sets of 11 reps
What has worked well for me before is having a protein only breakfast and or lunch on a Saturday and Sunday and then when i have that big (bigger than normal) weekend meal or a dessert i’m not going into too many extra calories territory.
Before i’ve usually used white rice as a good staple, assume white rice or oats are ok? Where i’ve failed is when i’ve been short on time i’ve ended up having bread and having too much bread as it never fills me up. in a cut i’m amazing a meal prep, in a bulk i end up being caught off guard.
@davemccright Cheers for the information. I’ll write something up and see what people think.
Yes. Any ancient grains, really. Digestion is the name of the game according to every dude that makes me look small.
Walk 10mims after every meal.
Eat every few hours.
Keep fats as low as you can.
Protein right at that 2.2g/kg (to give you more room for carbs in your macros).
The rest as carbs, preferably biased towards your training timeframe, but still avoiding big spikes throughout the day.
Some dudes like to do fasted cardio in the morning to help them stay insulin sensitive.
These guys are also pushing crazy amounts of gear, HGH, insulin, etc. So that’s a bigger concern for them than us.
Could always throw in a low day on non training days. Those calories arent going towards muscle anyways.
*just tools at your disposal