*** The 2010 Gym Rats Thread ***

Ironic Namesake said:
That's right, no barbells unfortunately - only on the smith :(
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Well it's not too bad I guess, you can substitute them for dumbbells for most exercises although I have no idea how you are going to Squat or Deadlift since I don't think the motion is really good for you in the smith machine.
 
I have a bit of a bench press question for you guys - do you think that there is a weight bracket for how much someone can lift dependant on there size?

I only ask as I am a very skinny guy, and although I have put on weight whilst at the gym, I am topping out at 65KG which I know is not a lot. I can see improvement all over (stomach is flatter and ridged, shoulders more defined and bigger, arms also) and have recently gone up a few KG in my BPs and was thinking - am I doing OK? Or should I be doing better?

40KG x 10 x 3 is my current biggie and compared to you lot sounds minuscule, but then I don't know how big you guys are, or if that is good for my size!

Any of you guys care to shed some light on my question? Thanks! :)

Rich
 
I don't think size has too much bearing on how much you can lift. I weigh 76kg and bench press 130kg, and lift quite a bit in other exercises too. I think you need to push yourself harder. I see a lot of people in the gym just getting by and doing their sets at about 50-60% effort. It doesn't hurt to increase the weight and drop the reps down now and again.
 
The Craig said:
Ive always thought this complete overdose on calories seems unnecessary, its just going to gain you unwanted fat :confused:.

Anyone tried HST? http://www.hypertrophy-specific.com/hst_notes.html
I'm currently looking to lose a bit of body fat and would be doing cardio 2-3 times a week (30-60mins running ~60-80% hrm) as well.
Currently I'm doing a 4 day split and have never really tried an all over body routine, could be interesting... Thoughts?

Also what kind of rest times should be used? 60-90s? Could be killer :p
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I've tried HST and really liked it. Prefered it to GVT and DC and saw good results. 60-90s is fine for rest - just make sure you've got a good source of simple carbs during your workout or you'll be burnt out by the end.
 
msm722 said:
I don't think size has too much bearing on how much you can lift. I weigh 76kg and bench press 130kg, and lift quite a bit in other exercises too. I think you need to push yourself harder. I see a lot of people in the gym just getting by and doing their sets at about 50-60% effort. It doesn't hurt to increase the weight and drop the reps down now and again.
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I think one of my main concerns is that I go on my own, and whilst I do push myself on the more controlled weight machines, free weights especially BP I don't have someone to spot me - and if its quiet (Which it usually is when I fit gym round work) I don't want to be in a "Oh **** me - this is not going well!" situation.

Trying to convince friends to come the gym is the hardest thing ever - even the ones that say they want to :(

Rich
 
Johnny Girth said:
I've tried HST and really liked it. Prefered it to GVT and DC and saw good results. 60-90s is fine for rest - just make sure you've got a good source of simple carbs during your workout or you'll be burnt out by the end.
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During as in throughout the session? Normally I just try spike low GI carbs/fruit pre/postworkout
 
titchard said:
I think one of my main concerns is that I go on my own, and whilst I do push myself on the more controlled weight machines, free weights especially BP I don't have someone to spot me - and if its quiet (Which it usually is when I fit gym round work) I don't want to be in a "Oh **** me - this is not going well!" situation.

Trying to convince friends to come the gym is the hardest thing ever - even the ones that say they want to :(

Rich
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Just ask someone at the gym to spot you. :) I know I'm ok up to a certain weight, but even when it's not too heavy, it's always good to have someone there to give you that bit of support you need sometimes - save it preying on the back of your mind. :)
 
titchard said:
I have a bit of a bench press question for you guys - do you think that there is a weight bracket for how much someone can lift dependant on there size?
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Not really, everyone is different and can shift different amounts of weight in different exercises. We all have our strengths and weaknesses and plateau now and again.

If it makes you feel any better, I'm 72kg and only bench 75kg :p
Although I don't really place any importance on flat barbell bench and it's never the main exercise I focus on during the working of my chest.
 
I'm getting cravings for my next back workout. Now my fingers around 90% it's time to get some RAW deadlifts on the go!

Very much adpoting the 'Go Heavy or Go Home' approach on my heavy days, so I'm going to bust my ***** today!

Will post the workout up later!
 
Respectable progress?

Hi guys!

I'm just wondering what you think of my bench press log this month. This is really the first month I've actually started to keep a detailed log of my lifts. Its nice to see an improvement but I'm always curious about what rate of progress is possible and therefore when I should mix up the reps and sets.

Anyway, enough talking.

8th Apr 40kg 8,8 :: 50kg 6,5 :: 47.5kg 7,4,4
13th Apr :: 47.5kg 8,8,8,6
20th Apr :: 47.5kg 8,8,8,8
25th Apr :: 50kg 8,7 :: 47.5kg 8,7
30th Apr :: 50kg 8,8,7 :: 47.5kg 7

I feel like its been a decent month. Its definitely warming to see that I've improved performance after each session. The burning question in the back of my mind though, as always, is results results results. Am I training and eating optimally? Am I doing myself justice. The answer to that is I dont know, thats why I'm asking you lot. :) Realistically for a newbie, which is what I should consider myself, how fast COULD and SHOULD my lifts go up? I think I'm eating enough. 3500+ cals a day, as said before.

Lets say I add 2.5kg to my Bench each month. In 1 years time I would, in theory, bench 8x4 at 80kg, which would be awesome! :D 100kg would be even more awesome though. :D

Oh well squats tomorrow, cant wait. Definitely got 75kg in me I think.

Edit:

Sod it, heres my other core lift logs.

Squats

5th Apr :: 50kg 5 :: 60kg 5 :: 70kg 8,8,8
13th Apr :: 70kg 8,8,8,8
24th Apr :: 72.5kg 8,8,8,8

OHP

6th Apr :: 30kg 8,6,6
10th Apr :: 30kg 8,8,8,7
15th Apr :: 32.5kg 8,6,7,5
21st Apr :: 32.5kg 8,8,7,6
26th Apr :: 32.5kg 8,8,8,7

Sadly deadlifts are utterly off the agenda. Just cant do them at my Gym. Not enough room half of the time. Only just started my close grip pullup log as well.
 
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Well it seems my grip wasn't as determined as I was today! Did have a go on the grippers again last night with some fairly long static holds on the 250lb'er and have spent the day in the workshops but more likely the grippers yesterday are to blame!

Deadlifts - Double Overhand (R= Raw)
60KG x 10 -R :p
110KG x 10 -R
150KG x 1- R

170KG x 2 -R x 3
170KG x 5
170KG x 5
170KG x 5
170KG x 5

Pullups + 10KG
x 5
x 5
x 4
x 4
x 3

B.O.R

60KG x 10
80KG x 5

100KG x 5
100KG x 5
100KG x 5
100KG x 5
100KG x 5

Rear Fly -Focusing on Rhombs (Probaly swap this for T-Bar's as I miss them!)
50KG x 8
50KG x 8
50KG x 8

Standing BB Curl
40KG x 6
40KG x 6
40KG x 6

FST7 Lat Pull Down
47KG x 15 x 7
Used Wide Grip, Chin Grip and Also Hammer Grip attatchments. - Low Row net week I think.

FST7 BB Preacher Curl
20KG x 12-15 x 7
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Got mad forearm pump using straight bars as advised by Ant! Could feel it working much deeper in the bicep and also completely frazzeling my forearms! Bit of wirst/forearm mobility to address but it wasn't painful, just a bit stiff but did ease up.

Bit disappointed by the grip but can't complain as it was still a decent session.

Feeling quite tired now though! and I over slept by an hour and 10 minutes this morning :p lol
 
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Had my sacroiliac joints pop out three times today :( but on the upside, great session. recently started my push/pull split (on, off, on ,off etc) and got some pre-workout samples in the post from muscletalk. threw down some N.O sample i got and felt like i actually did squats right today despite my common feeling of failure due to my lordosis throwing my form into whack! my hamstrings, calves and glutes are all coming alive!

also got a new love interest for rack holds. 4 days ago i held onto 100kg for 35, 25 then 15 seconds. this session i held 100kg for 51, 35, 30. then 120kg for 30. love grip training!
 
N19h7m4r3 said:
Everyone should.

One thing I'm extremely tired of is people always asking. What do you bench?
Or how much do you bench?

Ask me about my deadlifts or squats. :mad:
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I tend to find people like this are all top heavy with pin thin legs and more often than not pompus and arrogant and think they own the gym and are the dogs ********...now i know im nowhere near big or top heavy in the slightest and not saying theres anything wrong with this...but i get laughed at because i can bench a measly amount but im more proud to say i can squat 1.5 my body weight and am working towards 100kg deads rather than the equivalent on a bench press

Id love to improve my overhead press though
 
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N19h7m4r3 said:
Everyone should.

One thing I'm extremely tired of is people always asking. What do you bench?
Or how much do you bench?

Ask me about my deadlifts or squats. :mad:
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I hate this too.

I'll tell them my bench if they want to know, but I'll tell them my squat and deadlift first :p
 
You lot should see the snide remarks and funny looks I get for using dumbbells for presses and doing cable flyes.

Aparently if it's not the benchpress it's useless for chest training.

These same guys think training legs are useless if you want an overall strong body, or think deadlifting is a waste of time since it's only uselfull for people doing strongman compitetions.

Ah they get on my nerves so much!
 
oy calm down dead lift brigade.

my 1rm on the deadlift is about twice the 1rm on the bench press, you don't need to convince me. :D
I was just surprised at the volume, that's all.
 
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