*** The 2010 Gym Rats Thread ***

titchard said:
What would you recommend as a good abs based exercise - one that can be done on its own or as part of a routine? Thanks!

Rich
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I'm not FF however he would & I also recommend DB pull ins.

DB windmills are also something I really like to give your sides a smashing.

OT: Had my first chest workout in the gym back home.

Pyramided from 80K x 10 upto 100KG x 4 on flat bench.
Pyramided from 30KG x 10 upto 42.5KG x 4 on Incline DB Press
Cable Flyes at all 3 angles and then some GCBP, Dips + 15KG & cable work for Triceps.

Incline DB Press is probaly my most comfortable lift. I'd popped the 32.5's for 8, 35's & 37.5's up for 6 and then the 40's & 42.5's up for 4. All of these sets weren't to failure either so I'm hoping to take the 50's for a spin before I head home for X-mas :cool:

I'm also regaining a lot of my previous size very quickly which I'm happy with. This could be due to a number of things: glycogen replenishment, water retention from C-mono, pyramids being very effective for me or just the sheer volume of food I've been shoveling in!

Chest Pump: 46.5" Arm Pump: 16.5" :)
 
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BennyC said:
I'm not FF however he would & I also recommend DB pull ins.

DB windmills are also something I really like to give your sides a smashing.
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Thanks for your advice - I do not know what these exercises are and can't find much through google, could you provide a link or a brief description of the exercise? :)

Thanks again,

Rich
 
BennyC said:
Push Day:
Chest
Front Delts
Quads
Calves (if you want)
Triceps

Pull Day:
Back
Biceps
Hamstrings
Flyes
Raises

I did flyes and raises on my pull day so I could hit them fresh but also keep stimulation to each group almost continuous.

Like this:

Mon: Push
Tues: HIIT
Weds: Pull
Thurs: HIIT
Fri: Push
Sat: HIIT
Sun: Rest
Mon: Pull
Etc etc etc

If you feel you've got it in you a run before or after each weights session could be do-able. Just be careful that you don't go into too big of a defecit. You should find that the full body split which is quite aerobic in itself coupled with HIIT, Circuits & BB complexes is enough mate.

OT: Got some serious DOMS in my lats & shoulders from KB's!
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As mentioned I'm limited in what I can do for the next month as I don't have acess to a gym which means I'm practically limited to dumbells and pushups/movements which don't require weights.

Do shoulders/press-ups come under push or pull?

Thanks for the advice
 
Got my dipping belt and weighted dips are the freaking bomb!!!!!!!!!

Changed my workout and tried t-bar rows for the first time and behind neck press, boy have I got a lot to improve on!
 
titchard said:
Thanks for your advice - I do not know what these exercises are and can't find much through google, could you provide a link or a brief description of the exercise? :)

Thanks again,

Rich
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DB Pull In:

Get two DB's and get yourself into the press up position as if you were going to use them as press up stands. Then row one of the dumbells into your waist. It's not a back exercise what you'll find is your core has to stiffen to compensate for a different center of mavity. Lower it back down and then do the other side.

DB Windmill:

Bit difficult to explain and probaly best to be shown how. Here's a video.


The varient with the dumbell over head also helps to build shoulder stability and a bit more upper body strength/stability. You can hold the weight in the other hand so that you effectively lower it to the floor. It also stretches the hamstrings. If you have poor flexability you can bend the knee of the leg you are leaning over :) Keep your back & core straight, the hips move back, don't allow any lateral flexion - you don't have to touch the floor just enough to work your obliques/transverse abs, though as you complete the rep the rectus abdominus becomes involved too so is a pritty comprehensive exercise.
 
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titchard said:
What would you recommend as a good abs based exercise - one that can be done on its own or as part of a routine? Thanks!

Rich
Click to expand...

BennyC said:
I'm not FF however he would & I also recommend DB pull ins.

DB windmills are also something I really like to give your sides a smashing.
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As Benny says, DB pull ins are awesome.

Then I'd hit heavy compounds too.

Weighted planks are good too, knee raises, leg raises work well as a final burn out.
 
I had to give the gym a miss today. Was about to leave and the heavens seriously opened up. Normally I'd just walk through it, but I just couldn't be bothered to get soaked through walking there and back this time. Figure I'll go in the morning instead. :/
 
I'm dead.

10 sets of 100kg front squats
10 sets of 185kg deadlifts
4 sets for 350kg leg press

And some benching thrown in as some friends were doing some bench.

110x8
130x5
140x4
150x1
160x1
170x1 (spotted)

Happy days! :D
 
Dude!!! That's just insane :D

N19h7m4r3 said:
I recently got mine aswell :D

I can't wait to use it for dips tomorrow. I was actually tempted to scrap my leg day today just so I could use it :p
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Hahaha :D

I felt like such a badass dipping with a 20KG dumbbell!

Weighted pull ups and stupidly difficult!!! I think I might hit weighted chins for a while then revert back to wide grips.
 
Freefaller said:
5 :eek: :( I'm going to be in paaaaiiiiiin. :D :D :D
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Ouch!ust ouch, I've never done any front squats, but since we only have the evil smiths it might be easy.

I'll give them a try sometime, but don't they neglect your hamstrings a bit?

DarkShadow said:
Dude!!! That's just insane :D


Hahaha :D

I felt like such a badass dipping with a 20KG dumbbell!

Weighted pull ups and stupidly difficult!!! I think I might hit weighted chins for a while then revert back to wide grips.
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Haha I use to do pullups with a dumbbell aswell, really hard to hold them with your legs.

But since I do Both wide pullups and normal chinups I can't wait to blast my back and biceps :D

Dips tommorrow after chest will be fun :D
 
N19h7m4r3 said:
Ouch!ust ouch, I've never done any front squats, but since we only have the evil smiths it might be easy.

I'll give them a try sometime, but don't they neglect your hamstrings a bit?
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I wouldn't try front squatting on a smith mate, one of the exercises that is best done free weight or not at all. Smith squats place more emphasis on quads as it is and reduce glute recruitment.

Squatting in general shouldn't hit your hamstrings anywhooo.
 
DarkShadow said:
Dude!!! That's just insane :D


Hahaha :D

I felt like such a badass dipping with a 20KG dumbbell!

Weighted pull ups and stupidly difficult!!! I think I might hit weighted chins for a while then revert back to wide grips.
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I know - I love it! :D

20kg at your bodyweight is insane! Nice work! I can just about do 6-8 reps with 40kg so that's pretty damn good going! :eek:



Nix said:
Wow FF, that really is insane.

You're going to feel like you're wading through hummus tomorrow.
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Yup - :D

N19h7m4r3 said:
Ouch!ust ouch, I've never done any front squats, but since we only have the evil smiths it might be easy.

I'll give them a try sometime, but don't they neglect your hamstrings a bit?



Haha I use to do pullups with a dumbbell aswell, really hard to hold them with your legs.

But since I do Both wide pullups and normal chinups I can't wait to blast my back and biceps :D

Dips tommorrow after chest will be fun :D
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Deep squats will hit your hamstrings, but you have to go allll the way down. :) Dont' do it on a smith, you'll hurt yourself.


For weighted pull ups and chins use a dipping belt, much easier.

My aim is to do 80kg dips and 40kg chins and pull ups! :D
 
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