*** The 2012 Gym Rats Thread ***

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Would just like to say that my current weight loss is entirely down to Steedie's tutoring in regards to routine and diet. Being on a strict diet definitely helps me stick to what I'm doing, and Steedie has been fantastic in helping me tweak everything (wahey) when progress has slowed or stopped :)
 
Without someone to pass on the knowledge, all the dedication in the world is fruitless. It's great to have someone that can give you a means to hit your target.

Bromance<3
 
Great work there MoNkeE!

Todays was Squats and bench.

Squats get prio but some guy was using the rack to crush his spine....he'd overload the bar and with the catchers set at chest height he'd try drive the weight up 2 inches before crashing back down. Painful to watch.

I'd talked to him before about his deadlift technique and how he should avoid looking like the letter n whilst lifting and got an angry response so I let him be this time...think he hurt himself later on though :(

Anyways whilst he was deforming himself I snagged the bench and got it out of the way.

Smolov Jr - Bench - Week 1 - Day 3

8x4 @ 82.5kg - no problems, short rest periods, all good.

Squats :D - Thought I'd start to make the transition to low bar today after many videos and articles on the technique I gave it a shot.

5 x 40
5 x 60
5 x 80
5 x 100
5 x 115
10 x 130

Running low on time I mixed my boring but big sets with front squats.

5x
3 x 80 -Front
10 x 80

Stetched out after this and called it a day! The 130 x 10 felt great, low bar is interesting.
 
Fantastic work there MoNkeE, well done!

I did some Back/Biceps today:

BB DLs 100kgx8, 110kgx8 (mixed grip after rep 3), 120kgx8 (mixed grip);
BW Chin ups: +10kgx8, +5kgx8, BWx8;
Bent Over Rows: 50kgx8, 50kgx8, 50kgx8;
Seated Rows: 70kgx8, 70kgx8, 70kgx8;
EZ Preacher curls: 26.5kgx8, 26.5kgx8, 26.5kgx8;
Rowing machine for 5 minutes

There was an increase of 10kg on the dead lifts over last week, although the chins could have one better I think. Next week, I think I'll up the bors by 5-10kg; and the preacher curls by around 2.5kg.

I did 15 mins of CV last week but with the bad squat doms I had today and yesterday, I didn't really like the feel of the rowing machine haha!

So a little progress here, which is welcome :) I think I might crank up the deadlifts in a few weeks time, add another 5-10kg.

Two rest days now and eating like a King :)

David
 
Back day. Wanted to prioritise upper back today do went easy on deads

Deads, normal from floor:
60x10
100x10
140x8
160x5
180x3
190x1
200x1
210x1x3 - got a funny look during these from someone who then got in the smith and did 1/4 rep squats with 50kg... I just smiled :D

DB rows
30x15
40x15x3

ISO lat pull down
50kg(each)x12
60x10x3

Face pulls
No idea on weight, just stuck pin in the rack and it seemed the right place
4x10

Seated ISO cable row
Really like this, has 2 cables instead of 1 so crossed them over and had individual handles
4x10

Felt like a good workout, happy with that :)

Post workout refeed: double scoop whey shake, muffin with peanut butter and 2 crumpets with jam :D
 
A lot of the guys at my gym are working on their summer body in time for the annual trip to zante/magaluf/malia... 4 day upper body/ab split :(
 
Ahh man but the sheer amount of kcals you burn in a leg session make it mandetory for the summer cut!

I took a pic of legs last night, but feels slightly too homo to post :p
 
You asked for it. Homo pic is most definitely homo!

318051_10151763154575338_639740337_24220357_7875223_n.jpg


No where near the monsterous size of some of you guys, but definitely chuffed with how they're taking shape.
 
LiE said:
A lot of the guys at my gym are working on their summer body in time for the annual trip to zante/magaluf/malia... 4 day upper body/ab split :(
Click to expand...

at least it means the squat racks are pretty much guaranteed to be empty :) and as i pretty much squat, military press, and deadlift in the rack its good for me :D
 
Cheers guys. Legs are actually something I feel are lacking at the moment, but I think that's largely 'cause I had to scrap my big numbers and go back to focusing on form. I used to be doing working sets at 100kg+, but knees were coming in and mega wobbly, and butt tuck was a major issue.

I know tend to back squat ~80kg - 85kg for 3x10 but with much better form. However my immediately after back squats are around 70kg - 75kg, so I think flexibility is holding my back squats... well, back!
 
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