I've been reading MH/MS for quite a while, more a lurker than a poster. I think I need to up the ante on my regime a bit, as I've been stuck a little gain-wise.
Back and biceps day:
Pullups: 2-3x7 (sometimes weighted with less reps)
One-arm cable rows: 3x10 @ 150lb
Lat pulldown: 3x10 @ 165lb
Shoulder press (machine): 3x8 @ 100lb
Lat raises: 3x10 @ 7kg (shoulder problems so I sometimes skip these)
EZ Bicep curls 3x8 @ 20kg (infrequently do these)
Legs:
Smith Squats: 3x8 @ 60kg
Hamstring curls 3x10 @ 80lb
I need to deadlift, but I think my form is wrong so I don't bother, very bad I know.
Core stuff:
Supermans, side bends, broomstick twists, v-ups, head stands, attempted back lever :)
Usually spread out a couple of times a week
I usually spread these out so that I am never exercising a sore body part. Eg. I avoid leg and back stuff close to my rock climbing day.
I did cycle the 15 minutes to the gym, until my bike got nicked. My weight actually went down a little when I got a car...
Diet:
4-6 weetabix or other cereal for breakfast.
Sandwich for lunch.
Some fruit before or after the gym.
Big healthy dinner, usually lowish in fat, usually freshly prepared.
Big sandwich at night, cottage cheese + meat etc.
A couple of cakes and biscuits spread throughout the day, which I'm trying to cut down on.
I also pick at (healthyish) things in the fridge, like cold meat, cheese, cous cous etc
I do try to eat a lot, but it can be hard, especially living with the parents. If I feel hungry I try to eat.
Goals
I've been stuck at this weight for a few months now, but I've been trying to gain weight. My strength also seems to have plateaued somewhat.
The usual bulk up and then try and cut for summer is what I'm aiming for.
Routine:
3day split twice a week, legs once a week, and rock climbing once a week. Reps done to failure, estimated numbers given.
I usually spread these out so that I am never exercising a sore body part. Eg. I avoid leg and back stuff close to my rock climbing day.
Hiya gerg! Whereabouts do you go climbing?
I've been wondering about how to balance the gym and climbing. Last year was gyming about 3x a week, and climbing once or twice a week. Made some initial gains but then stalled, think it was counter productive. What's your experience?
I don't think it's counter productive to do rock climbing and gym. If anything i'd imagine you'd get a better back, bicep and forearm workout climbing than in the gym. Then if you want to increase the difficulty - not sure how feasible this is - you could use a backpack and add more weight on as you climb.
Don't get me wrong I'm quite a novice at the climbing. Strength from the gym has given me a head start though, as I'm almost as good as people who've been going for a couple of years.
The major thing I struggle with in rock climbing is my finger strength. Also as a beginner I tend to hang around too long figuring out where to go next, and wasting precious energy.
The best advice would be to watch and talk to people in your climbing wall, great for learning new tricks.
With regards to the gym I might skip a back day if I go climbing.
And to SG, I don't think you need to ever add a heavy rucksack to increase rock climbing difficulty ;)
I didn't make the gym yesterday as they decided to close at stupid-o'clock.
Today owing to equipment being hogged, I decided to combine some back work with leg work.
Deadlifting is something I've always shyed away from so today I thought I would give it a go. I found that it was difficult to keep my back straight, and also to stop the bar knocking into my legs I had to sort of go frog legged. I only tried lifting 50kg in total, so I don't think it was too heavy, 8 reps felt relatively easy, though I fatigue quickly. Keeping my upper back straight seemed the main problem.
After that I did a few sets of a similar exercise, loading up one end of the bar, and lifting it up and down deadlift style, which seemed a lot more natural. 50kg + the bar was moderately easy.
I did a couple of one-legged squats using the smith for balance, and shoulder work, one armed rows, and I'll finish off the back stuff tomorrow, and do some squats too. The the gym closes at 3pm!
Post gym snack: tuna + cottage cheese + salad cream + mixed herbs + lemon olive oil, on granary bread and a banana, delicious :D
as I'm almost as good as people who've been going for a couple of years.
The major thing I struggle with in rock climbing is my finger strength. Also as a beginner I tend to hang around too long figuring out where to go next, and wasting precious energy.
Well make sure you don't get overdependent on strength - hardest climbs are best done using good balance and footwork rather than forcing your body. Though strength is still important.
Yeah that still happens to me, esp on bouldering routes. I think someone told me it takes months for muscles to adapt to climbing but years for joints and ligaments. Not sure if those finger gripper crsuher things are any use for increasing grip strength. You tried the finger boards? Where do you go climbing?
as I'm almost as good as people who've been going for a couple of years.
The major thing I struggle with in rock climbing is my finger strength. Also as a beginner I tend to hang around too long figuring out where to go next, and wasting precious energy.
Well make sure you don't get overdependent on strength - hardest climbs are best done using good balance and footwork rather than forcing your body. Though strength is still important.
Yeah that still happens to me, esp on bouldering routes. I think someone told me it takes months for muscles to adapt to climbing but years for joints and ligaments. Not sure if those finger gripper crsuher things are any use for increasing grip strength. You tried the finger boards? Where do you go climbing?
I just go climbing at my local YMCA, hopefully I can do some outside routes in summer. It's hard not relying on strength, but it's handy for dynos and things. The first thing I was told when I started was basically to use your legs as much as possibe. My finger and joint strength has improved quite a lot since I started climbing. Next week I'm hoping to have a crack at "the ceiling" route, nice big jugs so it shouldn't require too much hanging on by two fingers and a foot :)
Haha I tried a ceiling route yesterday, had to crawl with one hand and one foot on a bar across the ceiling, then switch to ceiling jugs and monkeyswing across to the far wall. Didn't quite make it :P You enjoying it?
