My Gym pics and workout scheme

B

betsie2k

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Here is my new Gym.

It is a little old but it has everything I need and it doesn't get very busy. Only bad thing is that there are no hot women to look at :(

In my other post I was talking about there being mostly machines (at the gym I had an induction at), this is another 'site' and this gym is mostly free weights but with a few machines.

I have spent 45 minutes in there today (not working out) seeing which machines and which exercises are helpful for me and what I should be lifting.

I have come up with a bit of a routine:

Bench Press - BB is 10kg, I have 20kg each side (total 50kg) (approx.110lbs) 3 sets of 8 (when i first started w/o over 2 months ago i did bench at 60lbs lol)

Dumbell Pullover - 3 sets of 8 with a 20kg db

Incline Dumbell Chest Flies - 3 x 8 17.5kg

Shoulder press / Military press - 3 x 8 w/ 12.5 or 15kg dumbells (not sure yet)

Upright rows (machine) - cable attached to weights will do 3 x 8

Wide grip Pull ups - 3 x 8

Dumbell Shrugs - 3 x 8 20kg db's

Dips - 3 x 8

Dumbell Tricep Extensions are these needed? or do my other exercises cover this?

Seated rows (machine) - same machine as upright row machine, weight adjustable, 3 x 8

Side bends - 20kg db 3 x 8

Leg press machine - 3 x 8 on 75kg, same as doing squats but sat down?

Incline sit ups - 3 x 8, not done these yet, see how they go


Notes:
Not sure about doing dumbell shrugs, I heard they can ruin your posture, do I need these in my routine? If not, I need another way to get big traps.
Do I need to do dips and wide grip pull ups?
Deadlift. not got it in my routine, never done one before, should I put this in? I dont have a clue how much I could deadlift though.
Do I have any rear deltoid workout exercises in there?
They have a pec deck, should I use it?

How is my legendary workout? what should I adjust?
 
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One word

Oldschool.
 
Only bad thing is that there are no hot women to look at
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betsie2k, need to ask, are you a man or a woman? Betsie sounds like a woman's name, but the post you made sounds like it came from a man. I hope I'm not offending you.
 
SKMMAN said:
betsie2k, need to ask, are you a man or a woman? Betsie sounds like a woman's name, but the post you made sounds like it came from a man. I hope I'm not offending you.
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Actually he is a transsexual cross dresser who takes on womans names on line as well!

Lol just playing bets,
 
about DB shrugs: If you really need them then you can do them. Dont do them if you have posture problems. Normally, military presses, deadlifts and stuff like that hit the upper traps enough to give growth.
Shrugs also work the rhombes, and when those are tight the scapula gets rotated downwards (you know when you put your shoulderblades "up" so that the upper traps really pops out? Its like that, its called downward rotation) Although the upper traps rotate upward ("the good way") if they are overactive they will also elevate the scapula, so you'll walk around in a "semi shrug" state all the time. And if you really want big traps, i belive no one will argue with you if you put inn olympic pulls, though they are pretty techniqual and you will probobly need a coach.

The routine in general seems pretty poor if you ask me, alot of isolation.. leg press machine..
Testosterone Nation - Total-Body Training
read that, its a pretty solid full body routine 3 times a week.
 
I am a Male lol.

Betsie is my Nickname, I am not girly or anything, it is just that my last name is Betts, that is where Betsie comes from. Dunno why, I've had it all my life.

Thanks for the link Karky, it seems pretty straightforward (I don't want a workout routine too complex right now because it will only put me off.)

I just need to stick to compound movements I don't want to do anything difficult yet. I am still a beginner.

What does it mean by: 'First and foremost, proper periodization planning is imperative. Without sufficient set/rep/load/rest parameters, even the best exercises won’t produce results. Therefore, I’ve devised the following periodization plan for unsurpassable hypertrophy increases.'

Do you think this gym is good? It is very old-school, but IMO better than seeing a gym full of running machines, cross trainers, bikes and DB's that only go up to 10kg!

I just need to be organised with a routine in where I know exactly what I am doing
 
Bro that is a gym where you can do some serious work without all the distractions. How much are you paying and does it have a squat rack I didnt see one.
 
NBS 4life said:
. How much are you paying and does it have a squat rack I didnt see one.
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I have paid £67.25 (about $132) for 6 months membership

Uhhh about the squat rack, I think it is the only thing that is missing.

I am 63% sure that there isnt a squat rack, but I could be wrong.

I just need a good routine to stick with. I keep getting different pieces of advice not sure on what to go with :confused:
 
the total body plan is pretty basic and straight forward. When your a beginner, its better to just do a pre made program than make your own, because there are alot of things to take into consideration when makeing a routine, it requieres quite a bit of knowledge and quite a bit of experience.
 
Okay, I will see which movements work for me, which don't and go from there.

Was going to take some pics of the other gym where i had my induction today but I forgot.
 
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