*** The 2012 Gym Rats Thread ***

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Skillmister said:
And today it is....................


:D:D:D:D:D
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Jailbait Warrior is a legend, him and chestbrahh's argument via YT videos was mint. Was ages ago now though, haven't done much on the misc for about 8/9 months now since it got blocked at work :(

And same here, after not going gym last night because feeling awful, will hit it up tonight! Chest/tri.
 
Yesterday shoulders:

Machine Shoulder Press:
20 x 20kg
12 x 20kg
10 x 25kg

DB Shoulder Press:
20 x 12kg
12 x 14kg
10 x 16kg
5 x 18kg

DB Side Raises
15 x 6kg
10 x 8kg
4 x 8kg
10 x 6kg

DB Front Raises:
10 x 6kg
10 x 6kg
10 x 6kg

Barbell Raise:
12 x 17kg
10 x 22kg
10 x 22kg

This morning was legs...

Squats:
20 x bar x2 (warmup)
15 x 40kg
10 x 50kg
10 x 60kg
10 x 80kg

Lunges:
20 x 16kg
20 x 18kg
20 x 18kg

Calf Raises:
15 x 80kg
15 x 80kg

Calf Raises (Cable Machine with bar behind back for burnout):
20 x 30kg
20 x 50kg
20 x 50kg

Leg Extension:
10 x 40kg
10 x 50kg
10 x 55kg

Hamstring Curl:
10 x 40kg
10 x 45kg
10 x 45kg

I feel like I'm getting stronger but concentrating on form... long road ahead until I'm pushing big weights.

Bodyweight is around 90kg @ 6ft 2" and according to some electronic scales I'm around 20% bodyfat (not 100% accurate I know).

I want to bench squat and deadlift 90kg by the end of the year. I had bad lower back pain after the first time doing deadlifts the other week so I've neglected this until I can film it for critique as I think it's OK but might look different on film. It might well of just been DOMS but I don't want to knacker my back and have a life of pain.
 
Elixir said:
Set some higher targets for squat and deadlift. If your bench is 90kg you should be squatting/DLing well over 100kg.
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My bench is somewhere around 60kg for 8.

My targets are structured to allow me to hit them at points throughout the year, overall target is all three by 31st December 2012.
 
A few days ago was leg day, hit 530KG on leg press, 160KG squats. didn't have much issue on either one... so hoping to get it a bit higher next time.

a few days after was back, and honestly couldn't go toooo high as my wrist was giving me issues. Think I tweaked it, feels better today but I've got light sniffles. Going to not work out for a day or two, I don't want it to develope into a proper cold. :( Only had one a month ago, bad luck TBH.
 
Week 5 begins on SL's

i'm a couple of sessions behind the spreadsheet due to work being busy. but...

Warm up

3 x 5 reps @ 47.5kg squat
3 x 5 reps @ 32.5kg Shoulder press
1 x 5 reps @ 65kg deadlift.

15 mins on the bike - really went for it

a few core exercises and some stretches to finish.

Very pleased so far with the weights after 4 weeks of the program.

Certainly starting to get tough - the shoulder press was on the limit for the last 2 reps but managed them all the same.
 
Lead_Head said:
My bench is somewhere around 60kg for 8.

My targets are structured to allow me to hit them at points throughout the year, overall target is all three by 31st December 2012.
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Just be aware that you'll hit the deadlift and squat targets much much sooner than the bench press, so be prepared to set yourself future targets once you get there. :)
 
Skillmister said:
Yes but bench, squat and deadlift shouldn't all be the same. Most people have a squat+DL around 50% higher than their bench.
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They aren't all the same?! Bench is around 60kg, squat is 80kg for 8 reps, deadlift I'm not used to and I'm building the weight up slowly so I don't do my back in, the most I've done to date is 70kg which was more than comfortable, except the next few days my lower back was incredibly sore.

Squat's will ramp up as my core strength increases.

Elixir - I already have in mind additional targets but one at a time... :)

Rest day from the gym tomorrow but commute to work on the bike then 30 mile cycle in the evening, should loosen the legs off somewhat.
 
Elixir said:
Just be aware that you'll hit the deadlift and squat targets much much sooner than the bench press, so be prepared to set yourself future targets once you get there. :)
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My deads are awful at the moment. Bench is around 120GK and squat I did 160KG (easily too) but deads I only recently started trying to go heavy. I was using them more as a "finisher" for my workout, or as a pre-exhaust.

Want to start going heavy now though :p
 
Lead_Head said:
Elixir - I already have in mind additional targets but one at a time... :)
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I think his point was, dont sell yourself short on your deadlift and squat, if your benching as much as you squat/deadlift your either doing something wrong if you cant push the lifts, or your robbing yourself of progress oppurtunity.
 
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Syla5 said:
I think his point was, dont sell yourself short on your deadlift and squat, if your benching as much as you squat/deadlift your either doing something wrong if you cant push the lifts, or your robbing yourself of progress oppurtunity.
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Indeed, for instance when my bench 1RM was 60kg my deadlift 1RM was easily 90kg, you should assess each exercise separately and ensure you are pushing towards each goal.
 
Anyone have a decent recipe for flapjack? I need something to snack on during the day whilst work. Currently I get through quite a bit of soreen (it's so tasty!).
But I do like flapjack just never find anything that comes out that well.
 
Skillmister said:
You're the one who wrote your goal was 90kg on all 3 by the end of the year. How else am i supposed to interpret that other than your goal is 90kg for each of them :rolleyes:
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Correct...

Goal 1
90kg Deadlift

Goal 2
90kg Squat

Goal 3
90kg bench

I don't see what's so difficult to understand but for clarity let's play devils advocate...

April 2012 I manage a 90kg deadlift, meeting goal 1.

Just because I hit goal 1 in April it doesn't mean I'll stay at 90kg for deadlifts for the rest of the year.

In June 2012 I might be on 100kg deadlifts and 90kg squat, meeting goal 1 and 2.

November 2012 I might be on 130kg deadlifts and 120kg squat and 90kg bench press meeting goal 1, 2 and 3 before the end of 2012.

Thanks for the rolleyes all the same...
 
Who say's you have to do back squats to have a good legs workout?

Absolutely destroyed legs today and didn't include them at all

Leg Extension
60kg x15
70kg x15
75kg x15
75kg x15

Front Squats
60kg x12
70kg x12
70kg x10
60kg x15

Leg Press
200kg x12
250kg x10
275kg x10
300kg x10

Straight Leg Deads
60kg x12
80kg x10
80kg x10
80kg(with 5 second pause at bottom of each rep) x5

Lunges
36kg x16
36kg x16
36kg x16

CAN'T WALK BABY! WOOO!
 
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