*** The 2012 Gym Rats Thread ***

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LiE said:
Won't work on a rack like that. You need something to hook your calves under while still keeping your knees on the floor.
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That big bar at the back that says 'Pro Fitness' will do :p

Unless it's flush against the wall obviously
 
N19h7m4r3 said:
Thought as much, in that case I have nothing in my gym for glute ham raises :/
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Lat pull down machine can also be (ab)used. Else put two heavy DBs on the backs of you ankles and start flat on floor. Get inventive.. plenty of vids on YT when searching for "glute hamstring raise" turn up with all kinds of equipment/lack of.
 
Dj_Jestar said:
Lat pull down machine can also be (ab)used. Else put two heavy DBs on the backs of you ankles and start flat on floor. Get inventive.. plenty of vids on YT when searching for "glute hamstring raise" turn up with all kinds of equipment/lack of.
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Haha, I'd love to be able to lift the dumbbells in the first place :D
 
Syla5 said:
Looking forward to seeing your numbers FF
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My guess... hopes:

Bench: 135kg
Squat: 180kg
Deads: 230kg

545kg

Which would bring me back close to my previous totals - still miles out to where I want to be. However, I'm getting there. Slowly. I'm also 10kg lighter than I was at my strongest.
 
Syla5 said:
Thought about doing squats first? Pull-ups first will just sap energy from your squat performance.

I assume your on some kind of full body routine as well?

Also have you considered doing seated rows instead of DB rows as this may stop a little extra pump on your lower back after your squats and before your press.
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I just decided to start a two way split instead of four, concentrating on just the bigger exercises. Here is what I did yesterday:

Disco Boy said:
DB Bench 5 * 20s 5 * 22.5s 5 * 22.5s 5 * 22.5s 5 * 22.5s
DL 5 * 80 5 * 80 5 * 90 5 * 100 5 * 100
BB Incline Bench 5 * 35 5 * 35 5 * 37.5 5 * 37.5 5 * 40
DB Shrugs 8 * 22.5 8 * 25 5 * 30 12 * 25 10 * 25
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If I were to do pullups anything other than first then I wouldn't be able to do the few that I do already. As it is my form isn't great. I'm still fairly pleased with my squat performance, so I don't think I will change that.

Good idea with the rows. Sadly there are no machines in my gym though, so seated rows are out. I might do press before rows next time instead.

Thanks for the input :)
 
N19h7m4r3 said:
Haha, I'd love to be able to lift the dumbbells in the first place :D
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I was going to bodge a bar at the bottom of one of these the other day: Squat rack

ie put a loaded barbell on the floor behind the upright...With enough weight on it it won't budge. Naturally you need to put the weight on the bar in the first place, so it's probably not a good idea in your case.

This is one performed on a Lat machine:
 
Freefaller said:
My guess... hopes:

Bench: 135kg
Squat: 180kg
Deads: 230kg

545kg

Which would bring me back close to my previous totals - still miles out to where I want to be. However, I'm getting there. Slowly. I'm also 10kg lighter than I was at my strongest.
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You'll smash those targets ;)
 
Delvis said:
put a loaded barbell on the floor behind the upright...With enough weight on it it won't budge. Naturally you need to put the weight on the bar in the first place.
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Actually this is a really good idea, and I am sure that using 10 plates would be enough you might have to throw on 4 each side but only having to deal with one plate at a time so shouldn't be a problem for nightmare. Good call devlis
 
Delvis said:
I was going to bodge a bar at the bottom of one of these the other day: Squat rack

ie put a loaded barbell on the floor behind the upright...With enough weight on it it won't budge. Naturally you need to put the weight on the bar in the first place, so it's probably not a good idea in your case.

This is one performed on a Lat machine:
Click to expand...

Syla5 said:
Actually this is a really good idea, and I am sure that using 10 plates would be enough you might have to throw on 4 each side but only having to deal with one plate at a time so shouldn't be a problem for nightmare. Good call devlis
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Some very interesting ideas. We're not allowed to move the bars from their places but I'll see if I can snatch one away.

Or try that lat pull down one. :D
 
SWEET chest session tonight, the energy came out of nowhere, no idea where from considering i'm roughly 7lb lighter than a month ago :D

BB Bench - 60kgx15 | 100kgx8 | 115kgx8 | 130kgx6 | 150kgx1 | 155kgx1 (unspotted) NEW PB! - I reckon a proper 1RM session will see 160kg.
Incline DB - 40kg DB's x8 | 44kg DB's x 8 | 48kg DB's x8
Wide gripped dips - 3x20xBW
Cable flys - 3x8x21.5kg each side upto 26.25kg each side
Tri Work - Push downs | SC's w/ CGBP | Cable kicks

Felt great!! Haven't drunk in a few weekends, and feeling a lot better for it!
 
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For my GHRs I either get someone to hold my ankles, or I tuck my legs/ankles under a rack/bench and do it from there, being sure to put a mat on my knees though.
 
Tweaked my back doing - wait for it - LEG PRESS last night o.O Trying to bring my knees in to my chest, pushing my knees out and WHOOSH, ass slips down the seat an inch or two,so took the load on my lower lumber. Sharp pain all night, and mixed with the onset of man flu, I was in bed at 9pm last night.

Feeling much better today thankfully, so onwards for cardio and abs tonight. Man flu is still a female dog though.
 
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