*** The 2012 Gym Rats Thread ***

[icecold]

Started a new gym on thursday after a month off moving house ect... Seems pretty decent for the money but it isn't open on tuesdays and sundays Had to change my deadlift day to a monday

Anyways my cousine went with me so I had someone to video me!

So could I have a fourm check please?

http://www.youtube.com/watch?v=FqR0gO1u9vI&feature=plcp

Sorry for the crappy quality. My iphone lense is badly scratched :-/

Looks pretty good, but the foggy gym makes it hard to see...

- Tuck your chin and pack your neck

- Do DEADlifts rather than one deadlift and then touch and go from the floor lifts In other words, the bar needs to be dead on the floor for a moment

bit of advice please...

the tricep dip bars at the gym aren't parallel to each other, they are slightly Y shaped..

would there be any difference between performing dips into the Y or away from the Y... I think that makes sense...

cheeeers

Face out from the Y, and don't go so wide that your hands are much wider than your shoulders. This gives you much better external rotation torque in your shoulders, which is a) safer, b) stronger, c) promotes better posture and sexiness. It's basically more like a ring dip, which is whole new levels of legitness.



Syla5, I just wanted to say that I agree with everything CW says. He's the guy who I stole HST from originally.

Do Monday, Wednesday, Friday with a good HST exercise set up. You really won't regret it.

 

[elmarko]

Pretty good workout, still finding progression slow on a reduced calorie diet.

Doing a custom 5x5 routine, I like strong-lifts but I felt other parts needed some assistance so added a few minor bits of easy isolation after finishing my main 3 core movements.

Seems a pretty good workout so far.

Squats
bar x5
40kg x5
50kg x5
60kg x5
70kg x5
80kg 5x5

BP

bar x5
40kg x5
45kg x5
50kg 5x5

DL

40kg x1
50kg x1
60kg x1
70kg x1
80kg x1
90kg x1
100kg x5

DP - Shoulder Press

16kgx2 5x5

Press-ups.

5x5

Decline press-ups

5x5

Incline press-ups.

5x5

DB - Arm curbs.

16kgx2 5x5

DP - Hammer curls

16kg 5x5

Then I died, still first comfortable 100kg lift with good form.

 

[Delvis]

Also prioritise single leg work for the time being. Stuff like reverse lunges, bulgarian split squats and step ups are great for knee rehab.


Are you heel striking?

Heh, I'm doing all of those really! Mainly BGS's.

Erm, don't know, probably? If I bounce on to my ankle my right one (or is it my left?) will break eventually You really have no idea how many naff body parts I have due to old injurys.

 

[elmarko]

Thinking about it, would it be worth adding calf raises to the above routine?, as so far I don't feel they are getting much of a workout doing my 5x5 routine so far (don't want stick thin legs).

 

[sigma]

Sig do they still have the dip bars that are similar to what Adam is talking about in your place? I used to do dips on those into the y rather than out of it

Yeah they do.

Here is what I do: http://s896.photobucket.com/albums/ac169/ilikecheesepoo/?action=view&current=12-07-09-dips.mp4

I do them at that edge rather than moving closer to the mirror. I think that's the question that was being asked.

 

[Deception]

I tried dips again this morning, started getting pain back in center of chest.. woohoo

 

[stiv121]

Looks pretty good, but the foggy gym makes it hard to see...

- Tuck your chin and pack your neck

- Do DEADlifts rather than one deadlift and then touch and go from the floor lifts In other words, the bar needs to be dead on the floor for a moment

Yeah the fog doesn't help =P

Head placement is a biggie as for the heavy sets It just goes completely out of the window XD Practice Practice Practice!


Next time I will try and 1s pause between each rep but I don't have to relax while doing it? I can still keep everything tight right?



Another issue thats being bugging me is my hip flexor (I think) but only when squatting. When I get onto my heaver sets I feel a slight pain/twinge in my right side of my hip. Right at the front, not really pain full but a little uncomfortable at times. It was the same before I took a break and its still the same 4 weeks after not doing any squats at all. Can I just push through and add more mobility exercises for my hips as I don't fancy not doing squats

I tried dips again this morning, started getting pain back in center of chest.. woohoo

I had this problem when I first started doing dips and I think it was because I was going too low and leaning foward too much. Have you just started doing them again?

 

[sigma]

Another issue thats being bugging me is my hip flexor (I think) but only when squatting. When I get onto my heaver sets I feel a slight pain/twinge in my right side of my hip. Right at the front, not really pain full but a little uncomfortable at times. It was the same before I took a break and its still the same 4 weeks after not doing any squats at all. Can I just push through and add more mobility exercises for my hips as I don't fancy not doing squats

I find that rolling foam over my left hip after squats tends to get rid of some of the discomfort.

 

[stiv121]

I find that rolling foam over my left hip after squats tends to get rid of some of the discomfort.

Not got a foam roller and couldn't get a hold of one for a few weeks =P It goes away not long after im finished tho, more discomfort while im in the middle of a set.

 

[Skillmister]

When doms are this bad just 12 hours after the gym you know it's gonna be 3-4 days of pain

 

[N19h7m4r3]

The FSAI informed Suppliment Stores that 1,3-dimethylamylamine (Geranium, DMAA) is officially banned in Ireland.

What's your thoughts on this? Some brands already have a new formula available while other brands will be reformulating their products over the coming months. Here's a list of some of the products affected:

1.M.R.(old formula)
Beta-Cret Extreme
Crack
Dexaprine
Endoburn NT
ErgoBurn
Hemo-Rage Black Ultra Concentrate
HydroxyStim
Jack3d
Lipo-6 Black
Maximize
Mesomorph
NeuroCore
Noxpump
Noxipro
OxyELITE
PreSurge Unleashed
PumpFixx
Razor8 Blast Powder
Stampede
Stimulant X

The list goes on and on....



What all your opinions on it?

Personally I think it's rubbish and they list these as possible side-effects for the ban "DMAA can cause high blood pressure, nausea, cerebral haemorrhage, stroke and in serious cases can be fatal."

 

[Steedie]

DMAA is an awful ingredient anyway, works brilliantly for the first few weeks, then your body soon gets used too it

 

[Deception]

I had this problem when I first started doing dips and I think it was because I was going too low and leaning foward too much. Have you just started doing them again?

Been doing them again for a few weeks (same reason I had to stop them a few years ago). I noticed it hurt a lot more last week and seems like the pain has carried over when I tried them again this morning.

 

[Ultra_Extreme]

I tried dips again this morning, started getting pain back in center of chest.. woohoo

Im not sure why this is a problem? When i started doing dips it used to feel like my sternum was cracking right in the middle, will go away after a few sessions all it means is that you dont dip enough!

 

[sigma]

Not got a foam roller and couldn't get a hold of one for a few weeks =P It goes away not long after im finished tho, more discomfort while im in the middle of a set.

I also get it when going straight from squats to doing chest press. I try and do some stretching but other than that I just do something else in between. Not quite sure what I'd do mid-set though! Maybe spend a bit more time on mobility beforehand?

 

[Deception]

Im not sure why this is a problem? When i started doing dips it used to feel like my sternum was cracking right in the middle, will go away after a few sessions all it means is that you dont dip enough!

Thing is, I used to dip all the time a few years ago and then got the pain (thats when I stopped as the pain was insane at the time). Then I started again a few weeks ago and it was ok til last session, now its back again.

I will just try different variations until I find one where it doesn't hurt as much. Atleast I know its common to some people.

Im not giving up on them this time, I just found my new love for them

I did ram a ball in there and tried to roll it out.. baaad idea!

 

[Syla5]

Can't you go Mon, Weds, Fri? Or have I read it wrong?

Yeah i could but i would lose my 4th day, from the sounds of it though this might be a good sacrifice

Syla5, I just wanted to say that I agree with everything CW says. He's the guy who I stole HST from originally.

Do Monday, Wednesday, Friday with a good HST exercise set up. You really won't regret it.

Sounds like a good idea, i guess if i dont get on with it i can go to a 4 day spilt.

for the next 6 weeks then i will be messing about with a 4 day split to help improve my conditioning and investigate my 15/10/5 rep maxes then it will be 3 days a week HST and i will just have to dedicate time at home to some mobility and maybe even some cardio

 

[MoNkeE]

Syla, don't obsess over your 4 training days mate - there's still plenty to be said for a good routine based on a 3 day routine. Less is more, as they say Still gives you the opportunity to use a 4th day for mobility etc, but I really wouldn't stress over it.

I've done HST before, and the 3 day on-off-on-off-on split is perfectly intense enough

 

[Syla5]

Syla, don't obsess over your 4 training days mate - there's still plenty to be said for a good routine based on a 3 day routine. Less is more, as they say Still gives you the opportunity to use a 4th day for mobility etc, but I really wouldn't stress over it.

I've done HST before, and the 3 day on-off-on-off-on split is perfectly intense enough

your spot on with the stressing over 4 days lol, i am a gym addict it would seem lol

plus the alternative for me is to go home to a house full of other peoples kids so the gym is a bit of an escape

 

[LiE]

Get it done Dave!