*** The 2012 Gym Rats Thread ***

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They're not for the faint of heart. They can certainly have you over the bin bringing up your lunch :)

A nice exercise that has more or less replaced single arm rows in my workouts. I still do BB row though.
 
So yesterday was a Chest day:

Incline Bench Press: 50kgx8, 55kgx8, 55kgx8
10kg BW Chest Dips: x8 x8 x8
DB Flys: 2x10kgx8
CGBP: 50kgx8, 52.5kgx8, 55kgx0 50kgx8
Rope Pushdowns: 21.25kgx8, 21.25kgx8

Benches are getting worse and worse for queues at my gym. I'm actually getting quite annoyed by it. I really want my own home gym but I neither have the space or the money to put one together. My parents won't appreciate it either. Not sure what happened with the CGBP, I consider it a minor hiccup, that hopefully won't be repeated next week! I should have stuck to 3 sets of 52.5kg on reflection.

Currently weigh in at 80kg/178cm which is 3kg more than last week. It's funny really because I've been off the protein shakes this week, yet my weight has gone up and the rest of my diet has remained pretty much the same:

7am Breakfast
100g Porridge, 200?ml milk, 1 slice wholemeal bread with peanut butter, small glass of cranberry juice.

9-10am
100g Turkey breast chunks, Apple/Banana

12:30
Meaty hot meal - curry/roast/chilli/ etc. served with vegetables

14:30
Apple/Banana

16:30
Chicken Roll, total greek yogurt

19:30
200g Salmon/Chicken/Lamb/Pork served with vegetables

Not sure whether it will be a Back/Biceps or Legs day today. Depends on how populated the equipment is :(

Saturday morning should be good though, I get in early enough that usually I can get on the equipment I want to.

Kind regards,

David
 
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First day training today in a week due to work course and a busy weekend of manual labour in the garden! I feel like I have neglected myself lol

Anyway, I threw together a quite routine and focused on legs and chest today.

Squats
Warm up sets 50x5 70x5 90x5
100x5 110x5 110x5 110x3

Bench Press
Bar x5 40x6 60x6
70x6 80x6 85x3 90x2 100x1 (pleased with this as took it to just above my chest before pushing)

Leg curls (was gonna do GHR's but I have bruised my knee without realising lol)
50x7 60x7 70x7 70x5 70x5

Dips
BW x 5 10x5 15x5 20x5 30x3 20x3 BW x5

Then did some mobility work on my hams

All in all pleased with my session back
 
Bozcn.jpg


;)
 
Morba said:
deadlift - 260 (with straps)
Overhead log - 100kg for reps (better to be hitting that for reps than 80)
farmers - 110kg (per hand) - this will be an interesting one given my shoddy grip
block press - will struggle to practice this, more about technique than weight tbh
stone - just get lifting my own ones

Doesn't sound much, but when you throw in conditioning as well, it will be bloody fun!
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I'm sure you'll smash those mate.

How heavy are your stones?
 
I've finished putting together my next meso cycle - it's going to be a bit more of a hybrid than before - after that I'll go back to some volume training, and then start back at my first cycle and hitting the heavy stuff.

Day 1:

A) Seated Jumps 4x4, 4x4, 6x2, 3x4
B) Snatch grip Deadlift 6x5, 5x4,8x2
C) Eccentric Barbell Single leg RDL's 4x8, 3x8, 5x8, 3x8
D) Double KB Swings 5X10, 4x10, 6x10, 4x10
E) Physioball stir pot 3x10, 3x10, 3x10, 3x10


Had my vertical jump measured after my seated jumps - hit 45"! And they say white men can't jump - well **** you! :D Years of rugby and basketball training goes a long way.

Day 2:

A) Box squat 6x5, 5x4, 8x2 3x4
B) Front squat grip step ups 4x8, 3x8, 5x8, 3x8
C1) Single Leg box Squats 2X8, 2X8, 4X8,2X8
C2) X-band walks/Lateral walks 3x10, 3x10, 3x10, 3x10
D) Eccentric barbell Single leg bridge 3X6, 3X6, 4X6, 2X6

Day 3:

A) Weighted Ring Dips 6X5, 5x4, 8x2, 3x4
B) One arm Dumbell Rows 4x5, 3x5, 6x3, omit
C1) Towel Chin ups 4xQS, 3xQS, 4xQS, 2xQS
C2) Incline Weighted Press ups 4X6,3X6,5X8, 2X8
D) Face pulls with external rotation 4x10, 4x10, 4x10, 4x10

By QS I mean quality sets, as I haven't done towel chins for ages, so can't gauge how many is sensible to aim for at the moment.

Day 4:

A) Sled pull x2 100kg+
B) Farmers walk heavy as possible
C) Reverse crawls x6
D) Burpee press ups/Sandbag cleans x10
E) KB Swings x10
OR Hill sprints x10
11% incline - 14-17km/h

Again still just gauging things.

Foam rolling:

Foam Rolling
IT Band
Hips
Back
Piriformis
Lats
Shoulder

Lower body mobility:

Hip stretch 10 secs
Groiner stretch 10 secs
Psoas stretch with bridges 10
Adductor mobilization 10
Cradles with extension 8
Walking RDL's 12
X-band walks 12
Dorsiflexions 8
Yogaplex 12
Cradle walks 8
Overhead squats (to help practice technique) 10

Upper body mobility:

Scap Wall slides 10
Scap push ups 10
Band pull apart 8
Rhythmic stabilisation 10
Y's T's W's 10
Thoracic extensions 10
Bar twists 8
Reach roll and lift 5
Pec minor stretch
Scarecrow rotations 8



So there we go! Going to keep me busy - a fair bit more conditioning too. :)
 
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Wow...how to make a post more epic than Freefallers? Nope, sorry, I can't!

Looks like an epic workout too. In fact, I won't post my pathetic little shoulder workout today!

Kind regards,

David
 
Freefaller said:
Had my vertical jump measured after my seated jumps - hit 55"! And they say white men can't jump - well **** you! :D Years of rugby and basketball training goes a long way.
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How were you doing it? Did you tuck your knees or were your legs straight?


That program looks really nice, very well rounded. How will you structure your mobility work with that, will it be a typical scenario where you do some bad areas each session and then spend a bit of time on the non-major things here and there? Or are you just going to hammer it all at once :p?
 
So yeah i do drink a lot of shakes, but on a cut here is the next 10 days, you know, for perspective

20120517173340.jpg


there is actually 2.5kg steak and 3kg lean beef mince too aswell as 40-60 large eggs but hey you all eat enough right?
 
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