*** The 2010 Gym Rats Thread ***

kai said:
On the topic of food; Some big muscle bound guy thought he would chew down on his hard boiled eggs in the gym. He was plowing through them popping them like pills after every set. Problem being he stank the bloody gym out.
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Currently no nutjobs like that where I train...thank goodness!
 
HIIT - high Intensity interval training.

If you can manage intense intervals for 1 and a half minutes you're either superhuman or they aren't intense enough.

When doing intervals I favoured the rower as you can instantly switch to flat out without having to wait for anything to speed up.

Work rest ratio's should be 20/40 for no more than 20 minutes or if you fancy some tabata protocol for 4 minutes at 20/10.
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I use the tabata protocol on non run days to keep my toe in the water (started using it in May after injuring my ankle ligaments) I had to start off with 4 sets of 20/10 followed by a minutes rest but I am now up to the full 8 sets before taking a break. Such hard work (mixing in body weight exercises rather than relentless cardio exercises) but really feeling the benefit after 5 weeks of full routine. I know I am working hard enough as I usually feel sick or see stars after :p
 
Aedus said:
That sounds rank, I don't know why he'd eat and workout, I'd feel sick if I ate while I was lifting.

On another note I just had a brill bench day today, the past 2 weeks my benches have looked like this:
77.5 x6, 72.5 x8, 72.5 x8 and 70 x8
80 x6, 75 x8, 72.5 x8 and 70 x8

But today, somehow I knocked out 80 x8, 77.5 x8, 75 x8 and 72.5 x8

Feels good man.
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How the hell can you bench all that. Iv'e only started weight lifting about a month ago and I can only do 60kg bench for about 5 reps! I just can't see myself going that heavy. Hopefully it will get better :)
 
davetrace1 said:
How the hell can you bench all that. Iv'e only started weight lifting about a month ago and I can only do 60kg bench for about 5 reps! I just can't see myself going that heavy. Hopefully it will get better :)
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Just don't ask Freefaller what he benches, otherwise you'll get depressed and probably cry a little.
 
Advanced German Volume Training - it's one of many hundreds of training types, but it's quite a popular and good program. It's hard work, not for begginers and not for the faint hearted. Even people such as myself and Benny almost get broken on this program, in fact it did break me a couple of times. But damned if you don't make good progress with it!
 
Something weird has happened. I've noticed that I've definitely gained some bf around my stomach over the last few weeks. It must be a sign that at least I'm eating plenty? But then I checked myself on the scales and there has been no increase in mass, if anything it appears I've lost weight. Is it possible that my body was a catabolic but then somehow put on fat?
 
Freefaller said:
It's good isn't it! :D
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I have never felt so sick during a workout! It is mental, and even though I just started yesterday boy it gives you the munchies lol. Legs day today, looking forward to a week of limping lol.

First two sets it's easy, as you get to set 6-7 you have second toughts about it although surprisingly set 9 and 10 are easier. I'm not looking forward to the DOMS, but being a well determined and I guess slightly masochistic person I shall complete this inhuman routine even if it's the end of me!:cool:

I tried GVT in January and had some decent gains in stregth even though I actually lost a bit of bodyfat because I wasn't eating enough. I've learned my lesson now, 4 solid meals a day, 2 shakes and a couple of healthy snacks, I'm not messing around! :D
 
anant_shah94 said:
Something weird has happened. I've noticed that I've definitely gained some bf around my stomach over the last few weeks. It must be a sign that at least I'm eating plenty? But then I checked myself on the scales and there has been no increase in mass, if anything it appears I've lost weight. Is it possible that my body was a catabolic but then somehow put on fat?
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Are you sure it's fat and not just some bloating?
 
cristi said:
I have never felt so sick during a workout! It is mental, and even though I just started yesterday boy it gives you the munchies lol. Legs day today, looking forward to a week of limping lol.

First two sets it's easy, as you get to set 6-7 you have second toughts about it although surprisingly set 9 and 10 are easier. I'm not looking forward to the DOMS, but being a well determined and I guess slightly masochistic person I shall complete this inhuman routine even if it's the end of me!:cool:

I tried GVT in January and had some decent gains in stregth even though I actually lost a bit of bodyfat because I wasn't eating enough. I've learned my lesson now, 4 solid meals a day, 2 shakes and a couple of healthy snacks, I'm not messing around! :D
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Yeah my calories increase to well over 4k a day with ease when doing such an intensive program. It does fry the CNS so I leave a good 6 months at least between doing them.

It's not for the faint hearted, you get close to feeling nauseous at times - but as you say about the 6-7th set is the hardest. Especially those slow 4s negs especially during chins or squats make me feel it most.

It's mentally breaking for me, and sometimes getting the motivation to go to the gym is hard because you know the torture you're about to endure!
 
Enough of working out in the garage I am back to proper gym next week but need a bit of advice on routine. was doing some kind of full body split at home depending on how I felt but I will be going 4/5 days a week at gym.what do you think to this split.

all sets 12 reps

Monday (shoulders) will be shortish workout as time is a constraint <50mins

seated press 3 sets
upright row 3 sets
lateral raise ( cables probably) 3 sets
rear raise 3 sets
ab work ( leg raises or situps)

Tuesday (back) shortish workout < 50 mins

seated row 3 sets
wg Pullups 3 sets
t-bar row 3 sets
deadlifts 3 sets


weds (chest + tris ) all 3 sets

flat bench
incline bench
dips
cable cross over
tri extension or skull crushers
tri-push down


thurs (legs + bi's) all sets

squats
front squats
sldl
calf raise
leg extensions possibly
BB curl or preacher curls
hammer db curls




does that look a balanced ?
 
A/GVT seperates the men from the boys!

Speaking of which squats & sunburn are a reciepe for pain!

Have been slapping the bio-oil on my stretch marks for about 4-5 days now and it does seem to be fading them already looking much less raw/angry :)
 
Alright, self medicating isn't working with my arm.

Going to call the doctor tomorrow. Gone through an entire tube of deep freeze and using Bio Freeze. Even with my good diet and resting it's not improving at all.

It's actually gotten worse, it's sore just carrying some shopping. Never mind the agony while even trying Complexes at 30kg. :(
 
You can't train through injuries unfortunatley :(

It's a reciepe for disaster as it'll never be able to fully heal. I can't remember/haven't been around to read what the problem is however no matter how big or small the injury may be time off is always welcome.

You may have to focus on a different area of your training while it heals up. It might not be what you want to do but it may well be that or nothing at all.

Edit: *Touch wood* my rotator cuffs behave now though I'm still always very conscious of putting undue strain on them which is why I've never been keen on 'the snatch' as my shoulder stability with moves like this isn't brilliant. Better than it was but it doesn't inspire confidence!
 
Freefaller said:
It's not for the faint hearted, you get close to feeling nauseous at times - but as you say about the 6-7th set is the hardest. Especially those slow 4s negs especially during chins or squats make me feel it most.

It's mentally breaking for me, and sometimes getting the motivation to go to the gym is hard because you know the torture you're about to endure!
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Well that explains why I've never felt more nauseous in the gym before. I did chins yesterday, wasn't that bad because I used to do a lot at home as a boy so I'm quite used to them, but after squats today I was :eek:. My traps tell me that I need to get a squat sponge lol.

I was debating on doing 10 sets of squats AND 10 sets of deadlifts in the same session but after doing just 3 sets today at the end I've decided that I shall leave that for another life lol.

@badcompany while I'm not so excited by the order of the muscle groups, it seems a fairly balanced programme.
 
cristi said:
My traps tell me that I need to get a squat sponge lol.
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Your traps tell me you want the bar a little lower across your shoulder blades and rear delts :)

I was debating on doing 10 sets of squats AND 10 sets of deadlifts in the same session but after doing just 3 sets today at the end I've decided that I shall leave that for another life lol.
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Rather you than me! I'd opt for SLDL over full blown deadlifts as 100 reps squats & 100 reps of deadlifts sounds like over kill for the CNS. All relevant to your recovery & nutrition I guess.
 
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