*** The 2012 Gym Rats Thread ***

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Work outs have been feeling pretty mediocre recently, 7 weeks in to a cut, starting to feel hungary 10 mins after eating etc, inconsistent training due to DIY/building works being done at home, work training away etc.

Well today I hit the gym feeling ready for the weekend lets say.

Deadlifts
Bar x 8 60x8 80x5
100x5 feeling good
120x5 Smashed it, wow where has this energy come from
130x4 slowed down a little but still happy with form from watching back the vid
140x1 felt strong, was going to rep it, thought sod it but decided more weight
155x1!! Not sure where this came from but I just dug deep got tight and smashed it out, had LiE watching form and he was pretty pleased with it considering this was new rm territory.

Rest of the workout was good

Dips
bw x10
10x10
20x8

Pull ups
BW x7 bw x8 BW x5

Calf raises
50x20
50x15 40x10
40x15

Leg press
200x10
250x8

And lastly I smashed down my PWO in about 3 seconds :D

So now I have a 2xbw(+9kg) Deadlift, if I can manage my 150 squat again that would be awesome but I think that will be when I am back to a nice fuller bulking diet
 
What kind of routine do you guys recommend for a beginner, a full body routine or a 3-5 day split?

Looking for more hypertrophy than strength.

Check out the sticky it has a link in there to a good routine for beginners, or google starting strength or strong lifts, both good for beginners
 
Damn them safety things make it even noisier than usual :D

Im glad we have proper fat powerlifting plates in our gym. The hex ones do my head in.
 
Good work. I like banging out hight hep heavy sets touch and go, don't have the patience for stopping like you do when there's lots of reps haha.
 
Touch and go isn't really a deadlift though... the weight should be dead.

Yeah, the whole dead part in the name gives it away ;) just when it comes to repping it out, hammer the heart and take a deep breath and smash the reps out lol. But that's just me :p
 
It's certainly easier doing it that way. You get a stretch reflex at the bottom which allows you to almost negate the bottom part of the deadlift.

Just saying, you should try doing it the other way to really feel like you've been destroyed.
 
This might aswell have been written by me that first few paragraphs is almost exactly how i feel about gym ratz

Why do you continue to post here then?

Your view seems to be that you have to shove needles in your bum and not bother with perfecting form, anything less and you are a weak pansy who shouldn't bother :p
 
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Broke DL PB tonight - 190kg. \o/

1st rep was great. Felt really comfortable.
2nd rep felt as good as 1st, but something has twinged just above my left buttock, right next to spine - oddly on the way down. Though damage could have been done on the lift and it just didn't tweak until release of tension.

Think I have pulled either the sacro-spinalis or multifidus. Either way, it (the area) met Mr Hockey Ball for 15mins. Have now rubbed some Kwan Loong oil into it and going to rest up. Physio tomorrow (was already booked anyway) so that'll be some more grumbling from him as he will add yet another problem area to my list :p I'm expecting to be in a lot of pain for that.

It's times like this I wish I had recorded it so I could see what I did wrong. For it to be one side I must have hitched my left leg or shifted balance some how.
 
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