*** The 2010 Gym Rats Thread ***

Have ran out of shake and I'm limited to buying some things I've never tried before so was helping some people might help or have used some and can recommend as they're mainly US brands. I usually use the MyProtein whey blend which seems to work for me.

There are loads of Muscletech range but I heard they are to be avoided.
GNC - AMPlified Wheybolic Extreme 60 = I think it is Isolate, and poss the best quality option, but expensive too.
GNC - Pro Performance 100% Whey Protein
EAS - 100% Whey Protein
Prolab - Advanced Whey
Body fortress - Super Advanced Whey - really cheap so quite dubious
BSN - Synth 6
 
Had an ok session myself tonight - a bit of chest and back

Flat BB press:

10x60
10x80
10x100
6x110
6x120
3x140
1x150
1x160
10x100
8x100

BORs

10x60
10x60
8x80
8x90
8x100
7x110
6x120

Incline DB // incline flies

10x25 // 8x20
10x35 // 8x20
6x40 // 7x 20
4x40 // 7x20
8x35 // 6x20

WG pull ups (chin over bar = 1 rep)

BWx8
BW+5x6
BW+10x6
BW+20x5
BW+10x6
BWx10

Short and sweet - but felt good.

Should have gone heavier on the BORs and added an extra set really.
 
I find going heavy on BOR doesn't isolate my upper back as well as I can't get a good squeeze at the top.
 
G-MAN2004 said:
I'm currently working out for size, however I'm thinking about starting boxing soon and would have thought a strength workout would suit it better.
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Speaking from experience I'd recommend a shorter strength based workout of compound exercises, with oly lifts if you know how, and spend all the time you save doing as much cardio, sprints and conditioning you can. No matter how good you think your cardio-vascular fitness is, when you start you will realise it's not enough! :D

Have fun though, when are you thinking of starting? Have you found a club? Let me know how it goes :)
 
Captain Planet said:
Have ran out of shake and I'm limited to buying some things I've never tried before so was helping some people might help or have used some and can recommend as they're mainly US brands. I usually use the MyProtein whey blend which seems to work for me.

There are loads of Muscletech range but I heard they are to be avoided.
GNC - AMPlified Wheybolic Extreme 60 = I think it is Isolate, and poss the best quality option, but expensive too.
GNC - Pro Performance 100% Whey Protein
EAS - 100% Whey Protein
Prolab - Advanced Whey
Body fortress - Super Advanced Whey - really cheap so quite dubious
BSN - Synth 6
Click to expand...

Might get a better response from the Supplements thread.

Used Syntha-6 before but the profile isn't very good, full of sugars and sweetners I think it was.
 
Did some squatting tonight, I lowered the weight to 45KG (Yes i have skinny skinny girl legs) but did DEEP squats all the way down past 90 degrees.

I did 5x5...OH MY GOD! My legs are feeling the burn :D!!

Much better to drop the weight and go further down on the squat than try looking big with a heavier weight and worse technique!
 
Freefaller said:
ROM and technique supersedes weight any day of the week.
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Except in the rare case you're going for a massive 3.5, 4 or 5times BW lift in powerlifting :P

Then you can let it slide on technique a bit.

Other than that, you're just begging for problems later on if you don't focus on technique.
 
No point in banging sets out at a heavier weight if you can't feel your muscles working properly.

Heavy days/weeks have their place to vary the load and shock the body but should come secondary to good form and ROM.
 
BennyC said:
No point in banging sets out at a heavier weight if you can't feel your muscles working properly.

Heavy days/weeks have their place to vary the load and shock the body but should come secondary to good form and ROM.
Click to expand...

Yup - do you ever close your eyes whilst repping to visualise your muscles working? I find it a very powerful tool sometimes to get that last rep or two out.
 
Freefaller said:
Yup - do you ever close your eyes whilst repping to visualise your muscles working? I find it a very powerful tool sometimes to get that last rep or two out.
Click to expand...

It's something I've started doing a lot recently. Only on exercises where it's safe to do so :p If I can't feel the correct muscles working I'll adjust my form so that I can.

It's very strange it's almost as if you can feel more activation by visualising it. Particulary on exercises where I feel one side works harder I've found with my eyes closed & focusing the workload feels more evenly spread.
 
Makunouchi said:
Speaking from experience I'd recommend a shorter strength based workout of compound exercises, with oly lifts if you know how, and spend all the time you save doing as much cardio, sprints and conditioning you can. No matter how good you think your cardio-vascular fitness is, when you start you will realise it's not enough! :D

Have fun though, when are you thinking of starting? Have you found a club? Let me know how it goes :)
Click to expand...

Thanks. :)

I've got a treadmill here which I use quite a lot, but going to be increasing my use of that!

I'll probably be starting in around a month, after all of my exams have finished. There's a few clubs nearby and a few mates go to one of them so I'll most likely be going with them regularly.
 
BennyC said:
It's something I've started doing a lot recently. Only on exercises where it's safe to do so :p If I can't feel the correct muscles working I'll adjust my form so that I can.

It's very strange it's almost as if you can feel more activation by visualising it. Particulary on exercises where I feel one side works harder I've found with my eyes closed & focusing the workload feels more evenly spread.
Click to expand...
There was a study done to verify this. They took a load of gym rats and asked them to do some reps, one set whilst concentrating on the rep, and on another day, concentrating on something else, like pictures of hot women :p

They measured greater activity in the muscle when concentrating on it.
 
Spent a couple hour in the gym working the bag and sparing with my girlfriend this evening, getting her to properly hit me which was fun if I didn't duck or get my hands up quick enough lol. This was followed by sit ups and a 5km sprint on the crosstrainer. Its weird shrinking not as painful as I thought it would be! I'll drop subtle hints to you lot when I want to pass off my iron, as its a safe bet the majority of you lot would get the most out of it and not leave it collecting dust:)!
 
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