Looking for constructive criticism on my routine

[MetalMat]

Kind of a long post

Right now I am focusing on getting stronger and put on some muscle mass versus getting cut. I will worry about that in 2-3 months. I have been working out for the better part of a year, going from being a complete wimp to where I am at right now (still a wimp lol). I was lifting more but dropped my weight down to get better form (for instance, on BP I was not going down far enough). This is assuming that I am alone, no spotter. Also assuming that on BP I am not gonna go to failure w/o spotter due to obvious reasons.

I do add and take away some exercises to keep it fun, like using DB instead of Bar or vice versa. This is an example of this past week for me, all were done in order.

Day 1: Chest & Tri
Flat Bench ( 5 sets, 135x10, 145x8, 145x8, 155 x 6, 160 x 4~6)
Incline Bench ( 5 sets, 115 x 10, 125 x 8, 125 x 8, 135 x 6, 135 x 6)
Decline Bench ( 5 sets, 135x10, 145x8, 145x8, 155 x 4~6, 155 x 4~6)
Flies ( 4 sets, 35 x 10, 35 x 10, 40 x 8, 40 x 8) (This is on the ball, I can do more on bench, I also do machine every other time)
Dips (4 sets to failure, around 7-10 per set)
Close grip BP ( 4 sets 25 x 10, 25 x 10, 30 x 8, 35 x 6)
Skull crushers ( 5 sets 50 x 10, 60 x 10, 65 x 8, 65 x 8, 70 x 4)
Cable pull down (with rope) ( 4 sets 30 x 10, 35 x 10, 40 x 8, 45 x 4~6)

Day 2: Back and Bi ( I can do more with Bi if I do it first, but this is assuming back first)
Pull ups (Wide grip 4 sets to failure (usually 6-9 per set)
Cable Rows ( 5 sets, 120 x 10, 130 x 10, 140 x 8, 150 x 4~6, 160 x 4~6)
Cable pulldowns (idk what its called) ( 5 sets, 120x 10, 130x10, 150x10, 160x 8, 170x 4-6)
Bent over Row ( 4 sets 70 x 10, 80x 10, 90 x 8, 100x 6)
DB curl ( 5 sets 30 x 10, 35 x 8, 35 x 8, 40 x 4~6, 40 x 4~6)
Hammer curl (4 sets 25 x 10, 30 x 10, 30 x 10, 35 x 6)
Concentration curl (using bar on preacher curl) ( 4 sets 15 x 10, 20 x 10, 25 x 8, 25 x 8)
Inclined DB curl ( 4 sets 25 x 10, 25 x 10, 30 x 8, 30 x 8)
Sometimes I will through in a superset on back or a 21 on Bi to mix it up

Day 3: Legs
Squats (on smith machine, I know I know free is better) (5 sets 135 x 10, 145 x 10, 155 x 8, 165 x 6, 165 x 6)
Lunges with DB (5 sets 20 x 10, 25 x 8, 25 x 8, 30 x 5, 30 x 5)
Leg Press machine ( 5 sets 180 x 10, 210 x 10, 240 x 10, 270 x 6)
Leg Extensions ( 4 sets, 80 x 10, 90 x 10, 95 x 8, 100 x 6)
Leg Curls ( 4 sets 90 x 10, 100 x 10, 110 x 10, 120 x 8)
Seated Calf Raises ( 4 sets 110 x 10, 120 x 10, 130 x 8, 140 x 6)
Standing Calf Raises ( 4 sets, I forgot how much exactly but round 300)

Day 4: Shoulders
Military Press DB ( 5 sets 50 x 10, 55 x 10, 60 x 8, 65 x 4~6, 65 x 4~6)
Shrugs w/bar ( 5 sets 10 x 225, 10 x 245, 8 x 255, 5 x 265, 5 x 265)
Standing upright row ( 5 sets, 60 x 10, 65 x 10, 70 x 8, 70 x 8, 80 x 6)
Cable side curls (I call em lawnmowers) ( 20 x 10, 20 x 10, 30 x 10, 40 x 8)
And I usually do 2 burnout sets of front lifts (no idea what they are called)


I usually do an ab workout once a week (Ab ripper-x ala P90x) and do 20-30 mins of cardio after a workout, most of the time running 6.5-7.0 mph on a treadmill. Only real supplement I take is whey protein.

If anyone has suggestions to help me get stronger a little quicker let me know because it sure has been slow and steady.



EDIT:

So I picked up the book and checked out all the videos and felt pretty confident going into the gym. I had a couple people take a look at my form, they said it looked good though one said I was going a little too low on my squats.

As I though my numbers are pretty pathetic lol but I kept it conservative and focused on form. As it said in the book it is much better to start too low than too start too high. I did exactly what the first day had in the book (Start with bar, + 10 lbs each time till slow down).

Starting Weights:

Squat - 105
Bench - 145
Deadlift - 165

It felt alot better doing real squats instead of the smith machine, I will do some cardio tommorow.

 

[CRXican]

looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

 

[MetalMat]

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

All this stuff came from a combination of magazines, friends and family. And no, I have just started coming to this forum.

 

[Deeko]

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

You don't have to be a dick about it.

Anyway I'll take a look and give some suggestions a little later.

 

[brikis98]

What you've posted there is a bodybuilding-style split that has all the typical beginner mistakes: too many exercises (more is not always better), too many isolation exercises, not enough compound movements (no deadlift? smith machine squats?), too much focus on the beach muscles, and so on. A good BB routine may be an effective way to induce hypertrophy (increase muscle size), but BB routines are not the optimal way to gain strength. And the routine you posted is NOT good, even by BB standards. I don't mean any of this in an insulting manner, but if you're a beginner, it's likely that you don't know enough about training to be designing your own routine. We all have a finite time to spend exercising, so it's in our interest to pick an optimal routine. To do that, you need to understand the effects of different numbers of sets/reps, the hormonal/neuroendocrine effects of heavy compound exercises like squats/deadlifts, the importance of using free weights instead of machines, and a whole lot more. There's no reason for a beginner to be aware of any of this, which is why you should use a routine designed by professionals. No, the stuff you read in magazines does not count.

If strength is your goal, then you need a strength training routine, not a BB routine. Judging by your numbers and what you wrote in the post, you are a beginner, so you need a beginner strength training routine. One of the most popular and effective beginner strength training routines is the one described in Starting Strength. The book tells you why you should do strength training, outlines the most important exercises for building strength (squat, deadlift, OH press, bench press, power clean), describes the proper form for all the exercises (including excellent illustrations/photos), and outlines a simple beginner routine. The routine is notorious for increasing strength and adding tons of muscle mass in a very short time and the book is a fantastic reference no matter what routine you're doing. For a preview, check out the Starting Strength Wiki, which contains a lot of the material in the book. Alternatively, you can also try the Stronglifts 5x5 routine - it's very similar to Starting Strength and the stronglifts website is an excellent resource.

 

[MetalMat]

Originally posted by: brikis98
What you've posted there is a bodybuilding-style split that has all the typical beginner mistakes: too many exercises (more is not always better), too many isolation exercises, not enough compound movements (no deadlift? smith machine squats?), too much focus on the beach muscles, and so on. A good BB routine may be an effective way to induce hypertrophy (increase muscle size), but BB routines are not the optimal way to gain strength. And the routine you posted is NOT good, even by BB standards. I don't mean any of this in an insulting manner, but if you're a beginner, it's likely that you don't know enough about training to be designing your own routine. We all have a finite time to spend exercising, so it's in our interest to pick an optimal routine. To do that, you need to understand the effects of different numbers of sets/reps, the hormonal/neuroendocrine effects of heavy compound exercises like squats/deadlifts, the importance of using free weights instead of machines, and a whole lot more. There's no reason for a beginner to be aware of any of this, which is why you should use a routine designed by professionals. No, the stuff you read in magazines does not count.

If strength is your goal, then you need a strength training routine, not a BB routine. Judging by your numbers and what you wrote in the post, you are a beginner, so you need a beginner strength training routine. One of the most popular and effective beginner strength training routines is the one described in Starting Strength. The book tells you why you should do strength training, outlines the most important exercises for building strength (squat, deadlift, OH press, bench press, power clean), describes the proper form for all the exercises (including excellent illustrations/photos), and outlines a simple beginner routine. The routine is notorious for increasing strength and adding tons of muscle mass in a very short time and the book is a fantastic reference no matter what routine you're doing. For a preview, check out the Starting Strength Wiki, which contains a lot of the material in the book. Alternatively, you can also try the Stronglifts 5x5 routine - it's very similar to Starting Strength and the stronglifts website is an excellent resource.

Thanks, I will check it out.

 

[TallBill]

At a minimum start doing real squats and deadlifts. Your entire body will thank you.

 

[Deeko]

Anyway, as others have posted, you are doing too much of some stuff (isolation exercises), not enough of others (compound exercises). However, where I will differ from some people here is that I will tell you there is nothing wrong with doing SOME isolation exercises, even when strength is your goal. For example: doing tricep exercises helps your bench. Doing upper back exercises helps your deadlift. So I would not advise you to completely remove them, but rather to cut back. Do a routine with a base around the big compound lifts, similar to the ones brikis posted, or something with those exercises but muscle group specific, and supplement it with some isolation exercises.

For example: on a day that you bench, after benching, do a few sets of tricep pushdowns. Do shrugs after deadlifts. Some will say that this is a waste of time - your triceps will gain the necessary strength from benching. The rebuttal is that your triceps will gain strength faster if you are working them separately as well - and thus, your bench will increase faster as well. Just don't overdo it.

Oh...and remove leg extension/leg curl from your vocabulary.

edit: Tallbill is correct. Squat and deadlift are really the two most important exercises you can do. So do them.

 

[brikis98]

Originally posted by: Deeko
Anyway, as others have posted, you are doing too much of some stuff (isolation exercises), not enough of others (compound exercises). However, where I will differ from some people here is that I will tell you there is nothing wrong with doing SOME isolation exercises, even when strength is your goal. For example: doing tricep exercises helps your bench. Doing upper back exercises helps your deadlift. So I would not advise you to completely remove them, but rather to cut back. Do a routine with a base around the big compound lifts, similar to the ones brikis posted, but supplement it with some isolation exercises.

I actually agree with you (gasp), but it is important to add some explanation. In routines like Starting Strength, exercises can be broken down into two groups:

* The core lifts: squat, deadlift, OH press, power clean, bench press
* The accessory lifts: barbell curl, shrugs, pull-ups, etc

It is extremely important for beginners to understand that the goal of a routine like SS is to increase performance on the core lifts as much as possible. The 5 core lifts are the essential tools to building a base of strength for a beginner and all of their gym efforts should be geared towards improving on these specific lifts. However, this is NOT the same as saying you can't do anything else. In fact, you are encouraged to add various "accessory" exercises if they help your core lifts. For example, if you find that your bench press is limited by tricep strength, doing some tricep isolation exercises could actually be very beneficial. If your deadlift or squat is suffering due to weak hamstrings, some glute ham raises would be a good idea.

The only thing you need to be careful about is to ensure that the accessory exercises don't interfere with the core lifts. It's very easy to add a bunch of stuff and actually end up slowing your progress - in weight lifting, more is not always better. For example, if you do your accessory exercises before the core lifts, you'll likely perform worse on the core lift (e.g. doing glute ham raises right before deadlifts is probably a bad idea). But an even more subtle issue that many beginners don't properly understand is overtraining. For an untrained beginner, Starting Strength will be a huge strain on their central nervous system (CNS) and they'll have trouble recovering from squatting heavy 3 times per week as is. Adding a bunch of extra exercises, even at the end of a workout, will add still more strain on the CNS and if not done properly, will lead to overtraining, which will slow progress down considerably. To mitigate this, the typical rule of thumb is:

1. Do SS (or SL 5x5) exactly as prescribed for the first month or two. Don't add anything or change the workout in any way. This gives the body plenty of time to learn the lifts and adapt to the stress of lifting heavy.
2. Once you're comfortable with the routine, have no issues recovering, are making linear progress, and can get to the end of a workout and not be totally fatigued, consider adding some accessory exercises. The most popular additions are pull-ups the first day, dips the second day and some sort of ab work the third day. Do one of these exercises at the end of the workout and keep the volume low (3 sets of 8, for example).
3. After another month or two, if your body has adapted to this load, if you identify some particular weakness, you may add one more accessory exercise to the end of a workout. Again, keep the volume low - no more than 1 or 2 exercises after the core lifts and no more than a few sets.

At all times, listen to your body and watch out for symptoms of overtraining: if your workouts are too long (should take ~60 minutes, 90 max), if you're constantly sore, if you're tired or having trouble sleeping, or if your core lifts are stalling out, it's possible you are doing too much.

Originally posted by: Deeko
Oh...and remove leg extension/leg curl from your vocabulary.

Amen.

 

[SociallyChallenged]

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

Oh yeah, because I'm quite sure you understand everything that you regurgitate to other people, fitness guru. Christ, man, don't be a jackass. Pot calling the kettle black here. In November, you said you were 5'8", 132. I don't quite think this gives you grounds to talk down to someone unless you've somehow gained years of experience in a few months.

OP, both Deeko and brikis are right. If you're doing this mainly for looks, then a bodybuilding program would be best (something like Max-OT). If you're doing this for strength, then the programs they outlined are the route to take.

 

[KoolDrew]

Even if you just removed 2/3 of your routine and worked harder on the 1/3 that's left I think you would find it would work a lot better.

 

[MetalMat]

Originally posted by: SociallyChallenged

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

Oh yeah, because I'm quite sure you understand everything that you regurgitate to other people, fitness guru. Christ, man, don't be a jackass. Pot calling the kettle black here. In November, you said you were 5'8", 132. I don't quite think this gives you grounds to talk down to someone unless you've somehow gained years of experience in a few months.

OP, both Deeko and brikis are right. If you're doing this mainly for looks, then a bodybuilding program would be best (something like Max-OT). If you're doing this for strength, then the programs they outlined are the route to take.

Would it be out of line to work on just strength for a couple months then start working in a body building routine in the mix?

 

[SociallyChallenged]

Originally posted by: MetalMat

Originally posted by: SociallyChallenged

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

Oh yeah, because I'm quite sure you understand everything that you regurgitate to other people, fitness guru. Christ, man, don't be a jackass. Pot calling the kettle black here. In November, you said you were 5'8", 132. I don't quite think this gives you grounds to talk down to someone unless you've somehow gained years of experience in a few months.

OP, both Deeko and brikis are right. If you're doing this mainly for looks, then a bodybuilding program would be best (something like Max-OT). If you're doing this for strength, then the programs they outlined are the route to take.

Would it be out of line to work on just strength for a couple months then start working in a body building routine in the mix?

Well, both will increase strength. The Starting Strength program will focus on functional muscle movements, etc. A bodybuilding routine will also increase strength, albeit at a slower rate and with less functional applicability. However, a bodybuilding routine will give you a more aesthetically pleasing look usually.

 

[Deeko]

Originally posted by: MetalMat

Originally posted by: SociallyChallenged

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

Oh yeah, because I'm quite sure you understand everything that you regurgitate to other people, fitness guru. Christ, man, don't be a jackass. Pot calling the kettle black here. In November, you said you were 5'8", 132. I don't quite think this gives you grounds to talk down to someone unless you've somehow gained years of experience in a few months.

OP, both Deeko and brikis are right. If you're doing this mainly for looks, then a bodybuilding program would be best (something like Max-OT). If you're doing this for strength, then the programs they outlined are the route to take.

Would it be out of line to work on just strength for a couple months then start working in a body building routine in the mix?

Two things:

1) What are you going for? Is your goal to be big, or is your goal the maximum amount of strength? Both types of routines will build both strength and size - they just maximize different things.
2) A good bodybuilding routine is actually built around a strength program. You should always be doing the core compound lifts - the differences are the number of reps/sets, how often you do them, and what exercises you do in addition.

 

[Red Dawn]

Originally posted by: SociallyChallenged

Originally posted by: CRXican
looks like the typical noob workout with 11ty different exercies for the same muscles

quite silly, have you read anything posted here before?

Oh yeah, because I'm quite sure you understand everything that you regurgitate to other people, fitness guru. Christ, man, don't be a jackass. Pot calling the kettle black here. In November, you said you were 5'8", 132. I don't quite think this gives you grounds to talk down to someone unless you've somehow gained years of experience in a few months.

Burn:shocked:
He must have slept at a Holiday Inn last night.

 

[KoolDrew]

Would it be out of line to work on just strength for a couple months then start working in a body building routine in the mix?

As a beginner, strength work is hypertrophy work. In other words, by simply concentrating on getting stronger on a few main compound lifts will result in hypertrophy (muscle growth). Once you're a little more experienced and have built a foundation using the main lifts, then you may want to switch to a more bodybuilding type routine if that's your goal.

 

[MetalMat]

Originally posted by: KoolDrew

Would it be out of line to work on just strength for a couple months then start working in a body building routine in the mix?

As a beginner, strength work is hypertrophy work. In other words, by simply concentrating on getting stronger on a few main compound lifts will result in hypertrophy (muscle growth). Once you're a little more experienced and have built a foundation using the main lifts, then you may want to switch to a more bodybuilding type routine if that's your goal.

Alright sounds good, well I watched a bunch of the videos on the Starter Strength Wiki last night and decided to go ahead and give it a go. I will start the program on thursday, looks like it is good stuff. Only thing I am really concerned about is my form with squats & deadlifts, I am hoping one of the trainers can check me out to make sure I am doing them right. I am not too worried about bench and OH press form.

However, that all said and done, I still will be doing at least 1 type of bicep accessories a week along with cardio and abs.

 

[brikis98]

Originally posted by: MetalMat
Only thing I am really concerned about is my form with squats & deadlifts, I am hoping one of the trainers can check me out to make sure I am doing them right.

Be wary of gym trainers. Some of them only know how to use machines and will tell you stupid crap like "squatting is bad for your knees" or "don't squat below parallel". There are, of course, some very good trainers, but they tend to be few and far in between. Squats can be very difficult to learn and given the potential to use very heavy weights, are potentially dangerous if not done properly. If you are going to be spending many hours per week doing this, it's well worth spend the $30 and picking up an actual copy of Starting Strength to make sure you're doing it right. It contains very detailed explanations + pictures of how to do each lift and is useful even if you do a routine other than SS in the future. At the least, read the Stronglifts squat tutorial and watch the squat videos on the Crossfit exercises page. You can also record yourself squatting and post a video here for review.

 

[KoolDrew]

I am not too worried about bench and OH press form.

There's always room for improvement and what most people consider to be proper form on the bench press is far from it.

However, that all said and done, I still will be doing at least 1 type of bicep accessories a week along with cardio and abs.

That's fine, just don't overdo it. I would probably do steady state cardio on rest days 2-3x a week, which will help with recovery anyway. 2-3 sets of weighted ab work on Monday and Wednesday and a few sets for arms on Friday would be fine. Keep in mind that you're going to get results from increasing the weight on the squat, bench, deadlift, OH Press, and rows. Anything else at this point is just extra. You're not going to get anywhere if you slack off on the main lifts and bust your balls on the accessory lifts.

 

[MetalMat]

Edit op, started starting strength.

 

[KoolDrew]

I had a couple people take a look at my form, they said it looked good though one said I was going a little too low on my squats.

Going low is a good thing. Just make sure you still maintain an arch in your lower back. Often times when people break parallel they relax and their lower back rounds as a result, which is not a strong or safe position to be in while having a load on your back.

EDIT - Here's a list of squatting videos. I would highly suggest taking a look at them in addition to reading the chapter in Starting Strength. The videos on squatting technique and fixing common problems should be very helpful. Some of the other ones such as Westside programming won't really benefit you much at this point, but may in the future depending on what you want to pursue.

http://www.youtube.com/view_pl...ist?p=C03D688F10C4DE1F

 

[MetalMat]

Originally posted by: KoolDrew

I had a couple people take a look at my form, they said it looked good though one said I was going a little too low on my squats.

Going low is a good thing. Just make sure you still maintain an arch in your lower back. Often times when people break parallel they relax and their lower back rounds as a result, which is not a strong or safe position to be in while having a load on your back.

EDIT - Here's a list of squatting videos. I would highly suggest taking a look at them in addition to reading the chapter in Starting Strength. The videos on squatting technique and fixing common problems should be very helpful. Some of the other ones such as Westside programming won't really benefit you much at this point, but may in the future depending on what you want to pursue.

http://www.youtube.com/view_pl...ist?p=C03D688F10C4DE1F

Thanks for the heads up, I will check it out. And I made sure the whole time on both dead lifts and squats that I did not round out my back, easy way to do it I find is to just look at myself in the mirror. One advantage is that I am naturally a very flexible person.

 

[brikis98]

Originally posted by: MetalMat
So I picked up the book and checked out all the videos and felt pretty confident going into the gym. I had a couple people take a look at my form, they said it looked good though one said I was going a little too low on my squats.

As I though my numbers are pretty pathetic lol but I kept it conservative and focused on form. As it said in the book it is much better to start too low than too start too high. I did exactly what the first day had in the book (Start with bar, + 10 lbs each time till slow down).

Starting Weights:

Squat - 105
Bench - 145
Deadlift - 165

It felt alot better doing real squats instead of the smith machine, I will do some cardio tommorow.

Congrats on starting! Good to see you got the book and did the research beforehand. It amazes me how many people won't take a couple hours to learn to do it properly, but will gladly devote hundreds of hours at the gym doing it wrong.

As KoolDrew said, too low is not a problem. In fact, you should always strive to go as low as you can while still maintaining a proper back arch. Never accept even a single rep of squat where you don't break parallel (hip joint ends up below knee joint when viewed from the side).

Don't worry about the starting weight. Everyone starts somewhere and beginner gains will be extremely rapid. Do the program as written, eat a solid diet, and you'll see those numbers fly up.

Originally posted by: MetalMat
Thanks for the heads up, I will check it out. And I made sure the whole time on both dead lifts and squats that I did not round out my back, easy way to do it I find is to just look at myself in the mirror. One advantage is that I am naturally a very flexible person.

Be wary of using mirrors. This is something discussed in SS. The general reasons are:

1. You can't see all angles, so what you see in the mirror can be very deceptive.
2. If the mirror isn't directly in front of you, you'd have to turn your head to see it. This means you are no longer using proper form for the lift and potentially putting your neck/spine at risk, especially during squats.
3. A key aspect of free weight training is to develop an awareness of where you body is in space. You need to learn to "feel" if your back is in a proper arch, if you're squatting below parallel and so on. If you always rely on mirrors, you'll have trouble developing this sense and maintaining proper form will become very difficult. They can be useful to give you the bio feedback to develop the initial sense, but you should stop using them as soon as possible and rely on "feel".

 

[bossman34]

Flexibility is another important factor in maintaining proper form. Don't underestimate the importance of stretching. Tight hamstrings and calves will make it almost impossible to use correct form while squatting. Stretching before and/or after your workouts will help a ton!

Also, I love starting with an active-dynamic warm up, especially on leg days. It gets me warm, loose, and my muscles ready for a tough workout. The warm up should emphasize the glutes, hamstrings, calves, quads, hip flexors, and groin. It takes about 5-10 minutes and you're ready to go. You typically need some space (10-15 yards), but you can do most of the movements in place if needed.

There are a ton of videos with different routines, but here is a link to a decent warm up. You can also check out sparqtraining.com for some good videos and make your own!

Good Luck!

 

[MetalMat]

Just gonna post on here every so often just to make myself feel better with any gains.

Btw, my starting weight on OH press is 85 lbs, not great but whatever.

2/23 , was kind of tired from going out night before, Mardi Gras weekend is fun.

3 x 5/5/5 Squat -125lbs. I messed up on my form a couple times but made up for it, I am sure I can go up to 135lbs next set.
3 x 5/5/5 Bench - 155lbs. Bar progression was slow near end, 5 lbs jump next time.
1 x 5 Deadlift - 175lbs
4 x 6 Barbell Curl - 80lbs. Just did it for fun, did not go to failure.

I'm sure I would have did better if I was a little more fresh, not worried though.

And on a funny side note there was this prick that jumped in the middle of my squats without asking me, and then he proceed to take my 45s from my bench while I was pressing. I confronted him about it and said it was rude, he apologized but apparently the people that work at 24 hr fitness know that this guy does this and wants people to report him.