*** The 2012 Gym Rats Thread ***

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fluffmct said:
Right so after a long lay off I've been back at it for 3 months and I need some advice. You might have read my previous posts on illness - well I've got 2 more chronic diseases to add to the list but I'm pumped full of medication so hoping that won't be an issue :D

The problem is, my strength is coming back and my shape is getting there but I feel like I need to switch up the routine as I'm losing motivation a bit. I've basically trained 4 times a week with:
1. heavy back/light legs
2. heavy chest/light shoulders
3. heavy legs/light back (exercises different to day 1)
4. heavy shoulders/light chest (exercises different to day 2)

It's been an awesome routine, starting on 10x3s and alternating between the two muscle groups each workout, but I really want to try something different. I'd still like to keep to 4 days a week and I'm thinking of trying a full body routine (probably HST 3 days a week) in a month or two so essentially I just want a high volume split routine that works.

Anyone got ideas as to what I should go for? I had considered GVT but I've done it in the past and I know that there are better alternatives (OVT?). I'm looking for personal experiences also, as it's hard to judge a routine from a strictly technical point of view.

I should add that I'm happy to lose a bit of the strength gains from the past 3 months as I know that the HST will bring it back up anyway
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Not sure if anyone read this but I decided to go for OVT in the end and I'm loving it already ( http://www.t-nation.com/free_online...=554E5D5272383799968387825B337FB0-mcd01.hydra )

Very different to my last routine. Bit strange having some ab specific stuff in there - couldn't think of any exercises initially :D
 
**** leg workout. far too hot in the gym, far too little time to make things worth it.

ended up with a few warmup sets then 5x5 front squats, was dying on 80kg, i'm blaming the heat.
then supersetted leg extensions and leg curls, both ISO machines (because both machines are underneath a vent).

rubbish.

To make up for it, i'm having a vanilla latte and a big slab of banana and chocolate flapjack.
 
Need to replace all vital macronutrients lost from sweat while umm, walking to the car!

sweat in gym, shower, cool off, get dressed (you dont get dressed when still hot!), step outside..... clothes shrink 3 sizes and everything sticks to you. Bad times.
Get in hot car. Bad times
Car has leather seats. Bad times.

BAD TIMES!!!
 
Oh grow a pair Morba! If you're complaining of being cold in the winter, I'mma remind you of how whingey you've been today ;)
 
No such thing as too cold!
I'm naturally very hot anyway, so working out in the garage at winter is great, other than freezing cold oly bars of course lol
 
LiE said:
:p
It's mainly based on my experience and how my body responds in the gym. Over the years I end up dropping exercises I don't like and I stick to the better compound exercises.

I've got calves twice a week because they need to grow!
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Same here. I stopped training quads for a bit since they grow like weeds while my calves always seem to be stubborn.
 
I've noticed that my quads aren't growing much doing squats. My hamstrings and glutes have grown nicely though. That's why I have leg press twice a week, dem quads gonna grow!
 
Legs involve various squatting and some hamstring/calve work.

I know I've not been doing any quad work, but that's something I was happy with. However now I'd like to bring them out a bit more so got some nice leg pressing in there.
 
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LiE said:
Legs involve various squatting and some hamstring/calve work.

I know I've not been doing any quad work, but that's something I was happy with. However now I'd like to bring them out a bit more so got some nice leg pressing in there.
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Bulgarian split squats ;)
 
Well just an update from me, back at the gym though having to lay off certain exercises.

Pain in my back seems to be around my very lower back / pelvis area on the (right side) when rotating or pivoting. I will give it another week before I investigate through anyone professional.
 
Good to hear you're getting better. When you're next in MK give me a shout and we can hit the gym - I'll check over your squat/deadlifts for you, make sure there's nothing bad going on.

FF/Delvis - To cover quads I've built in 2 leg presses a week. I could potentially swap these to something else that is quad centric. I'll see how I get on, I'm already doing a lot of compound movements that require my core to be tip top.
 
I do like walking lunges, the burn is so deep :)

Front squats are appealing, but for now I'll keep them on the side line.
 
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