*** The 2010 Gym Rats Thread ***

I started last week on the 3 day split from the BB sticky. Really liked it was a good split just changed a few things depending on equipment and what im used to doing. Only a week in but it feels goood :)
 
Good job on the lift FF! Hell of a target.

Completely burnt out after 4 weeks of my new program. So tired and sluggish - my body still feel like it needs to recover after the last workout. Realised i'm doing something similar to GVT which explains the killer workouts. 4-5 second negatives, about 9-12 sets per big bodypart (back, chest, legs) and some assistance work for other areas. Split into Push/Pull/Legs split - but having some great results!
 
ac1d1ty said:
I'll try and get to a gym but its a real trek away and is expensive as hell.

What sort of improvements would expect to see by Oct(ish) and by next May?
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How far are we talking? Ccould you use it for a decent jog there and back? Are you a student? Would they do you concessionary prices?

Reference any progression it would be impossible to predict because everyone reacts differently. I was lucky that my progress was pretty quick but that was down to a dramatic lifestyle change really. Actually, going to the gym, eating well and the nature of my job has meant a complete lifestyle overhaul for the better.

Do it, you know you want to :)
 
Well I'm finally going to be on supps again.

Got myself some Casein Protein for at night. Should be interesting to see what difference it'll make to my current night time snack which is PB and J :p

Also some On Serious mass Banana flavour, for my post training meal. At 40 euro for 36 servings it's quite cheap. Better value than my usual eggs and toast with jam though :D
 
ergonomics said:
Good job on the lift FF! Hell of a target.

Completely burnt out after 4 weeks of my new program. So tired and sluggish - my body still feel like it needs to recover after the last workout. Realised i'm doing something similar to GVT which explains the killer workouts. 4-5 second negatives, about 9-12 sets per big bodypart (back, chest, legs) and some assistance work for other areas. Split into Push/Pull/Legs split - but having some great results!
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Rest more, and eat more. You're doing some serious muscle building at the moment you're going to need to recover a lot more. :)
 
ergonomics said:
Good job on the lift FF! Hell of a target.

Completely burnt out after 4 weeks of my new program. So tired and sluggish - my body still feel like it needs to recover after the last workout. Realised i'm doing something similar to GVT which explains the killer workouts. 4-5 second negatives, about 9-12 sets per big bodypart (back, chest, legs) and some assistance work for other areas. Split into Push/Pull/Legs split - but having some great results!
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Considering the amount of work you're doing you should take a light week or take a week off completely.

Like FF says eat more and rest more. You don't want to train something if it's not fully healed.

I myself am taking this week off, I've gone from 2 months of lifting at 70-90% of my maxes to 1 month at 65% but 3 times the volume. So this week is no training what so ever. Plenty of good food and rest, next week I'll be stronger than I am now.

Until next week I'm panting trees and cleaning around the house :p
 
Great session today imo.

Shoulder Press ------------ 8,8,8 12kg
Wide Chest Press --------- 8,6,8,6 20,40,30,30kg
Close Chest Press ---------8,6,7,7 20,40,30,30kg
Inc Chest ----------------- 8,8,8 12kg
Reverse Grip Pulldown ------ 8,8,8 15lbs
Rope Pulldown ------------- 8,8,8 15lbs
Cable Crossover ------------8,8,8 10lbs

(Bench + bar weight which im not sure of. Pulldowns i assume is lbs?)
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Shame i dont have a spotter for chest would feel much more comfortable.
Also scales say im up .7kg from Monday. Theyve always varied a bit so could be lower but is this enough/too much gain for a week?
 
N19h7m4r3 said:
Considering the amount of work you're doing you should take a light week or take a week off completely.

Like FF says eat more and rest more. You don't want to train something if it's not fully healed.

I myself am taking this week off, I've gone from 2 months of lifting at 70-90% of my maxes to 1 month at 65% but 3 times the volume. So this week is no training what so ever. Plenty of good food and rest, next week I'll be stronger than I am now.

Until next week I'm panting trees and cleaning around the house :p
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Definately considering a de-loading week of just light work with some swimming for low impact cardio to just let my body heal. I'm taking the 'eat more' comment to heart and going back to all-you-can-eat ribs tonight to beat my personal best of 4 racks (with brocolli and fries as sides) :p

Will have to get some pictures soon for some decent before/afters!
 
ac1d1ty said:
You can lift 240kg?

0_o

I would probably struggle with 50kg lol
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We all have to start somewhere. :)

ergonomics said:
Definately considering a de-loading week of just light work with some swimming for low impact cardio to just let my body heal. I'm taking the 'eat more' comment to heart and going back to all-you-can-eat ribs tonight to beat my personal best of 4 racks (with brocolli and fries as sides) :p

Will have to get some pictures soon for some decent before/afters!
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Deloading and doing low impact sports/exercise for a week can be hugely beneficial. I know AGVT kills me. Not only that but it kills my wallet too!

It's extremely taxing on the body.
 
Congrats FF, massive achievement there.

Right well i had the worse and best gym session ever yesterday. I have had about 2 weeks out, one where the gym was being re-equipped so not a lot i could do about that and last week up to now i have been ill, still not 100% now but decided to go gym yesterday before i get into bad habbits of not going.

Monday being chest and bicep day as well. So as usual do warm up and set on dumbbell press with 20 kg dumbbells and already i know it's going to be a bad day. 8x30 kilos set and i'm struggling and getting extremely frustrated. I was struggling with my breathing, partly due to me still having a lingering cough and cold from before but still not excusable for what i consider a fairly easy weight. 35 kilos failed on fourth rep. Tried again and the same thing happened. The week before my gym shut i had managed two sets of 8 quite comfortably with these :(. At which point i knew heavy just was not happening. So switched to flat bench and did flat bench, the trend continued here. Did some wide grip presses as well these weren't too bad.

Seeing as the night was going so badly i almost gave up at this point but remembered FF's advice on biceps and thought ahhh i'll give that try and crank those reps. So decided to do 4 sets of curls at 14kg for 10 reps so 40 per arm with small breaks. This is oppose to doing 3 sets of 20kg at 6 a side with resonable gaps between. This was murder but i did it. Then based on previous recommendations (captain planet) i did two sets of "21s" followed by 2 sets of holding curls. By god was that some work out, chest session might of been awful but i loved the bicep session, the drive home was interesting to say the least. For the first time in a long time i'm actually feeling the effects of the workout in my biceps, i'm a happy bunny :)

On a side note i hate the new giant rubber dumbbells my gym has put in, get enthusastic on pushing them up and hit them together and they'll rebound outwards.

Anyways cheers on the sound advice guys.
 
Just wanted to introduce myself, i have recently started to get back into the gym after 18 months out. During winter months i play rugby but this year i shall keep up the gym work more as rugby is going to be more awkward.

I think I have a good base to start on and will try get some pics up at some time, though after 2 months i have felt a differance. :D

Doing a push pull legs split at the moment and mixing it up to keep it interesting. My base is im 5'10" and 90kgs virtually spot on. about 14% bf which i shall try to drop.

Have lurked here a while taking in advice so thought it was about time to say hello lol.

Im in the process of getting straps any ones worthy in particular and same with gloves, as the bar at my gym is really abbrasive, and on my last deadlift ripped a big tear in my hand.
:p

Oh im a diabetic too so this adds in some extra challenges as im not on a typical diabetic diet/plan either as in i can eat what i want but it changes my injections.
 
15th June

Squat :: 95kg 5,4,5
Flat Bench :: 62.5kg 5,4,3
Deadlift :: 105kg 5

I will be deloading my squat by 10kg. It will only take 5 sessions to get back to 95kg which is only 1 1/2 weeks. My form is sucking at this weight. I can grind the reps out but they're not to a standard I'm happy with. My knees are feeling funny too, not painful but funny. They're caving inwards on the lift and that is bad form.

Today was the first time I've been able to knockout all 5 reps on a set for the bench press. I suspect I've got 5x3 in me at this weight.

Deadlift was great. It really got the heart pumping big time. Great stuff!
 
Did a spot of deadlifting today as my Tibialis has eased up. Not that it is particulary involved in the exercise...

Pyramided my way up to 190KG x 3 and 200KG x 2, with reasonably strict rest intervals. I'm fairly sure the area of floor I deadlifted on is effectively a small mound as the bar felt about an inch lower than normal! Used raw grip upto 160 and then strapped up for 190 & 200. I've not had a chance to use my grippers or do any specific grip training since getting back from university. Planning on doing some while watching the footy tonight. I have however twisted my mothers arm into letting me dump a powercage in the side passage so I'll be able to squat & deadlift in there which also means I'll be able to make a mess with some chalk too! :D

Need to stop eating biscuits too.
 
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What do people think of this routine which Im thinking of starting:
http://www.muscletalk.co.uk/Frankie-NY39s-Mass-Building-Program-m8817.aspx
I'm looking to cut down a bit on bodyfat and improve my squat/deadlift/ barbell bench press

DAY 1 – PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins (Pull ups instead?)
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
 
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Down 4lbs after 3 weeks of gym/swim with days off for revision and stuff. V happy :) Feeling slimmer and fitter than I've ever been... might start tackling them weights sometime soon...
 
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