*** The 2012 Gym Rats Thread ***

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duvet77 said:
it makes no difference how you write it down, just decide how many reps you want to do and do them!

Or is it a program that someone has given you?
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Nah it's a self program i've made with help from others.

Doing this until March so i've got something concrete to follow, weight is upped each week until I can't do no more basically.
 
Lats/back tonight

4 x 6 pull ups with 22.5kg + BW (90Kg)

DL
1 x 4 110kg
1 x 4 130Kg
2 x 3 140Kg
3 x 2 150Kg

Not done deads for a fair while and was surprised how well i did! Dead happy :D
 
Sometimes low volume works really nicely. I would probably do another lat exercise scon.

I never spend more than 30 minutes working out. So like today all I will probably do is 2 working sets of squats and deadlifts after warmup. If I have time I will do some lunges etc.
 
milgo said:
Sometimes low volume works really nicely. I would probably do another lat exercise scon.

I never spend more than 30 minutes working out. So like today all I will probably do is 2 working sets of squats and deadlifts after warmup. If I have time I will do some lunges etc.
Click to expand...

I'll probably be following something like this eventually...Currently each workout including stretches / warmups takes a good hour if not more :p
 
2 exercises for back doesn't seem like enough to me personally, especially if just trained once per week.

edit: weight training may not be your priority given you seem quite keen on the rowing and swimming.
 
Would like to add i have always done this kind of training as i feel it helps my explosive power in the pool. For instance i can throw a 12Kg medicine ball 15 metres from lying on my back (Like a butterfly motion) which i don't think many people could do.

And i tend to limit slow movement exercises (Like deads) as they don't really help me in the pool.
 
I probably would spend an hour in there if I could. But I have a 30 minute lunch break so I have to make it work!

Yesterday I did 2 sets of 10:
Flat benchpress
Wide grip pull up
DB flies
Iso lat machine
Seated DB shoulder press
Side raises

That took about 25 minutes with medium weights.
 
Legs are so sore from squatting yesterday :( Time for a load of pasta and chicken nom nom nom :D

Had to up my weights yesterday and still found it too easy =P did 2 extra sets + a lighter set where I would hold just below parallel for 5 seconds then explode up, Feel the burn!
 
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