*** The 2012 Gym Rats Thread ***

Status
Not open for further replies.
Was happy with my efforts tonight until I saw what Icecold and FF shifted earlier. Now I feel weak again :(

Deficit Deadlifts
100 x 5
122.5 x 5
145 x 5
167.5 x 5
190 x 2
190 x 10 (Mixed Grip)

Dumbbell Shoulder Press
30s x 8
35s x 8
40s x 8
45s x 8
50s x 4 (Might be a PB)

Pull Ups
BW x 6
BW x 4
BW x 3
 
I currently do a Full body workout on Monday's and Thursday's on Tuesday, Friday, Sat Sunday I do 20mins cycling and 40mins walking.

As I do need to lose quite a bit of fat, I do so much cardio.

However to mix things up was thinking of doing swimming on Sunday.

Is it good for fat lose? Or should I just stick with the cycling and walking.
 
Pleased with my back/biceps day today

Deadlifts: 105x8 112.5x8 120x8
pull ups: bwx11 bwx8 bwx7
Seated Rows: 45x8 50x8x2
Rear cable flys/face pulls super set 15x8x3 and 25x8x3
One arm dumbbell curls 15x15 (reps per arm so depends how you count them) another set of 15x15 then 15x7 for a slow controlled set.

First 2 sets were a bit of hip swinging going on but I was having a good day and feeling boss :)

Got a vid of my last set of DL's will upload it at some point.
 
Just had a leg workout. I was't able to get on the squat rack, so it was all done free weight with an oly bar and deep; bum on floor..my training partner would place the weight on my shoulders check my grip then it was all down to me..scary.

Deep oly bar squats: 5@50kg, 5@50kg, 5@50kg, 5@60kg, 5@60kg

Standing oly bar calf raises: 5x60kg, 5@70kg, 5@90kg, 5@90kg mixed grip, 5@90kg mixed grip.

Dumb-bell step-up lunges: 5x5 @ 44kg (2x22kg)

Goblet squats with dumb-bell: 5@10kg, 5@20kg, 5@36kg, 5@40kg, 5@46kg. I wasn't able to locate the kettle bells at this time (may not have any).

SLDL with oly bar: 5@50kg, 5@60kg, 5@70kg, 5@80kg mixed grip, 5@90kg mixed grip.

I would have really liked to do one more calf and some specific upper leg exercises, but I didn't realise that the gym closed earlier on Friday - 9pm to be exact, so my last set of SLDLs was the last exercise I could do before I had to walk out with my training partner. Didn't even get any CV, steam room or shower time! :( So my car probably stinks of BO now!

I'm hoping for some real strength gains from this and going to try to go up next week and add 2-3 more exercises as I think I could have done more if time allowed.

Kind regards,

David
 
What am I doing wrong if my elbows and shoulders hurt when squatting? It is only during the squat session though, after that my elbows "go back to normal" and feel fine.
 
Found my new goal physique

O5Frr.jpg
 
Pigeon_Killer said:
Was happy with my efforts tonight until I saw what Icecold and FF shifted earlier. Now I feel weak again :(

Deficit Deadlifts
100 x 5
122.5 x 5
145 x 5
167.5 x 5
190 x 2
190 x 10 (Mixed Grip)

Dumbbell Shoulder Press
30s x 8
35s x 8
40s x 8
45s x 8
50s x 4 (Might be a PB)

Pull Ups
BW x 6
BW x 4
BW x 3
Click to expand...
Errm, you're shifting crazy weight around you fool! :p

Jealous of your shoulder press!
RobSmith said:
What am I doing wrong if my elbows and shoulders hurt when squatting? It is only during the squat session though, after that my elbows "go back to normal" and feel fine.
Click to expand...
You need to work on the external rotation of your shoulder. Get yourself into the mobility thread, I think there's some stuff on the first page.
Skillmister said:
Found my new goal physique

O5Frr.jpg
Click to expand...
That seriously looks 'shopped. What a bell.

Wish him luck on his D-bag shoulder and spaghetti leg goals of 2012 for me.


After a pretty terrible week at the gym (self inflicted illness!), I finally managed a working weight. 205kg squat, 90% my arse! Going to try my deads again tomorrow and see how it goes. I might start 531 next week and treat it as strength loss damage limitation while I finish my cut. Maybe take my diet more seriously too so I make weight faster so I can start regaining lost ground sooner.

Fighting frustration at the moment! :o
 
Status
Not open for further replies.
Back
Top Bottom