Poll: Gym Rats Muscleworks Summer Training Weekend 14-15 July
- Thread starter Steedie
- Start date
Workout time...
Leg Workout A:
Leg Extensions 10x 10 (Pyramid up then down, one big drop set for going down)
Superset Back Squats/Front Squats 4x 15+15
Leg Press 3x 8+10 (8 reps single leg, 10 double leg)
Walking Lunges 3x10
Leg Workout B:
Squats 5x5
Leg Press 2x10 2x8
Leg Extensions 3x8
Barbell Lunges 3x10
SLDL 5x5
Back Workout A:
Superset Wide Grip Chins/Lat Pulldown 4x10+15
Sumo Deadlifts 1x15 2x12
Wide Grip Cable Rows 3x10
Superset Underhand Bent Over Rows/One Arm Rows 3x 8+12
Back Workout B:
Deadlifts 5x5
T-Bar Rows 3x8
Lat Pulldowns 3x8
DB Pullovers 1x10 3x8
Weighted Chins 2x8
We'll draw the groups tomorrow to see which you can choose from, however there are 3 rules
1. Doing a 'B' workout must be because you prefer heavy lifting or strength training, not because you're a wimp. If you're training for size, you must give a damn good reason why you want to do B
2. If you choose one, you have to stick to that one, don't mix and match
3. You must finish the workouts, anyone who bottles it, will be forever branded a loser
Leg Workout A:
Leg Extensions 10x 10 (Pyramid up then down, one big drop set for going down)
Superset Back Squats/Front Squats 4x 15+15
Leg Press 3x 8+10 (8 reps single leg, 10 double leg)
Walking Lunges 3x10
Leg Workout B:
Squats 5x5
Leg Press 2x10 2x8
Leg Extensions 3x8
Barbell Lunges 3x10
SLDL 5x5
Back Workout A:
Superset Wide Grip Chins/Lat Pulldown 4x10+15
Sumo Deadlifts 1x15 2x12
Wide Grip Cable Rows 3x10
Superset Underhand Bent Over Rows/One Arm Rows 3x 8+12
Back Workout B:
Deadlifts 5x5
T-Bar Rows 3x8
Lat Pulldowns 3x8
DB Pullovers 1x10 3x8
Weighted Chins 2x8
We'll draw the groups tomorrow to see which you can choose from, however there are 3 rules
1. Doing a 'B' workout must be because you prefer heavy lifting or strength training, not because you're a wimp. If you're training for size, you must give a damn good reason why you want to do B
2. If you choose one, you have to stick to that one, don't mix and match
3. You must finish the workouts, anyone who bottles it, will be forever branded a loser
Last edited:
Man of Honour
- Joined
- 27 Sep 2004
- Posts
- 25,821
- Location
- Glasgow
So where shall I meet you guys at TCR?
My hemp powder hasn't arrived yet, so no shake, so I will be naughty and go for a McDougals breakfast so I could meet you there as it's very close to the station according to Google Maps. Failing that we could meet in the station? Delvis is a bit of a giant so I think he'll be the easiest to spot
Are you lactose intolerant? If not I could bring along a spare shaker with some chocolate flavoured whey powder in it.
Don't much care whether it's the A or B workout for myself although I've never done sumo or SLDL so I'd need to be shown them if I got the workouts with them in. Is the plan for after Nandos in your OP redundant now since it seems that no one is hanging around for the night?
So where shall I meet you guys at TCR?
My hemp powder hasn't arrived yet, so no shake, so I will be naughty and go for a McDougals breakfast so I could meet you there as it's very close to the station according to Google Maps. Failing that we could meet in the station? Delvis is a bit of a giant so I think he'll be the easiest to spot
It's up to you sigma we can meet at the underground or the 3 of us can wander over to mc Donald's.
We won't be there till about 11 as the train will get in to Euston at around 10:45 so another 10-15 mins for the tube and walk to mc Donald's.
Don't forget you will need to be there before half 10 to get your breakfast
so you will prob be waiting around for us to get there for a little whileAt the end of the day it shouldn't be hard to spot us at tcr as we willprob be the only 3 dudes carrying gym bags lol.
Let me know what you would prefer, waiting in mc Donald's or waiting in tcr on the central line platform that heads to the bethnal green station.
Nice. Lots of workouts for my lower back to get destroyed I'd just be scared of like the Bent over Rows (Barbell) But hey, will see what happens
Can't do bleeding chins to save my life, especially wide ones!
Damn excited now!
I'd just be scared of like the Bent over Rows (Barbell) But hey, will see what happensCan't do bleeding chins to save my life, especially wide ones!
Damn excited now!
It's up to you sigma we can meet at the underground or the 3 of us can wander over to mc Donald's.
We won't be there till about 11 as the train will get in to Euston at around 10:45 so another 10-15 mins for the tube and walk to mc Donald's.
Don't forget you will need to be there before half 10 to get your breakfast
At the end of the day it shouldn't be hard to spot us at tcr as we wil;lprob be the only 3 dudes carrying
Let me know what you would prefer, waiting in mc Donald's or waiting in tcr on the central line platform that heads to the bethnal green station.
I think it will be easier if I get food elsewhere and meet you at the station at 11am.
Last edited:
If you can't be there for 11 it might be worth saying your with the bunch that met up around 11:39
See you in the eastbound platform at tcr then buddy. If plans chane then text
Nice meeting you all today. 
Sorry I couldn't hang around longer. Had (and still have more) stuff to do. Also gutted I couldn't join in with you lot because of my back.
As for the gym, I quite liked it. A lot of the equipment could do with some TLC, but it was a no-nonsense gym - which is a good thing.
Sorry I couldn't hang around longer. Had (and still have more) stuff to do. Also gutted I couldn't join in with you lot because of my back.
As for the gym, I quite liked it. A lot of the equipment could do with some TLC, but it was a no-nonsense gym - which is a good thing.