*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Cycle 2 - Week 1: Squats
80x5
90x5
102.5x9
Assistance
Calf Raises
Goblet Squats
Lunges
My legs are fried! Had to dig deep for the 9th rep and finishing off with the assstance exercises has destroyed them. Thank god Im sitting most of the day as I doubt I will get far if I tried!
80x5
90x5
102.5x9
Assistance
Calf Raises
Goblet Squats
Lunges
My legs are fried! Had to dig deep for the 9th rep and finishing off with the assstance exercises has destroyed them. Thank god Im sitting most of the day as I doubt I will get far if I tried!
I am pretty much burnt out I think
Having last week off the gym and eating like a "normal person" was just so nice, not having to worry about eating every 2-3 hours, and if I went most of the day without eating, not a single **** was given. Also, drinking again, was so nice, and not caring about how it's affecting my weeks lifting etc
Thought it would mean I was itching to get back this morning but nope, just couldn't be bothered. Made no food, had no motivation to make any food, and had a bowl of cereal for breakfast, which again, was just so much easier and satisfying than cooking for 30 minutes just to eat for the sake of eating. And now, because I've not taken to food, I'll probably not eating until I get home, but the thought of that, it's actually quite nice, almost a relief. It made me realise just how ridiculous the concept of getting lean then putting fat back on, rinse and repeat, actually is unless you're competing or really are 100% focused, and if you're not, why do it?
I think seeing how little I enjoyed the actual gym part of the meet on Saturday just shows I am completely burnt out and need some time off. Going to suspend my gym membership for a month or two, or for as long as it takes for me to get hungry for it again
Having last week off the gym and eating like a "normal person" was just so nice, not having to worry about eating every 2-3 hours, and if I went most of the day without eating, not a single **** was given. Also, drinking again, was so nice, and not caring about how it's affecting my weeks lifting etc
Thought it would mean I was itching to get back this morning but nope, just couldn't be bothered. Made no food, had no motivation to make any food, and had a bowl of cereal for breakfast, which again, was just so much easier and satisfying than cooking for 30 minutes just to eat for the sake of eating. And now, because I've not taken to food, I'll probably not eating until I get home, but the thought of that, it's actually quite nice, almost a relief. It made me realise just how ridiculous the concept of getting lean then putting fat back on, rinse and repeat, actually is unless you're competing or really are 100% focused, and if you're not, why do it?
I think seeing how little I enjoyed the actual gym part of the meet on Saturday just shows I am completely burnt out and need some time off. Going to suspend my gym membership for a month or two, or for as long as it takes for me to get hungry for it again
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Cycle 2 - Week 1: Squats
80x5
90x5
102.5x9
Assistance
Calf Raises
Goblet Squats
Lunges
My legs are fried! Had to dig deep for the 9th rep and finishing off with the assstance exercises has destroyed them. Thank god Im sitting most of the day as I doubt I will get far if I tried!
Cycle 2 already! good work fella, i thought you only finished cycle 1 week 3 last week, how time flies lol
Fair play to you mate, enjoy the time off, you have been on a bit of a rollercoaster for the last few months, hyping up to compete, then the frustration over the BB arena being so filled with the naughty stuff and getting disheartened by the natty approach.
I must say when we were in the gym you looked a little
but at nandos you definatly perked up 
Enjoy the sebatical and come back hard and fast!! hope we wont lose you from the boards fella would be a shame
As Syla5 said mate, fair play, your own decision at the end of the day
Get some 'you' time and enjoy things for a bit. I hope you stick around, and I hope you do get back on to the gym at some stage in the future mate, you still looked awesome on Saturday.I can understand where you are coming from with the bulk up and down thing, unless you're doing it competitively, and have every spare moment to dedicate to it, it must be hard as you know.
Couldn't have said it better. Diet IS key....BUT, you can enjoy life and still go to the gym
My diet over the last six months (thanks to you Steeds) has changed dramatically, and I'm seeing the results I want. I'm not finding it a chore to cook up what I need, and lets face it, mines quite a 'relaxed' approach as you know.Enjoy things mate, you deserve it after all you've achieved quite frankly.
<3
I finished my Cycle 1 Deload last week (probably why I didnt post much about what I was on etc).
Lets see if I can survive cycle 2 now...
ok so new routine, i am going to be following the HST format and working out 3 days per week, i suppose this post is targeted more towards chong warrior, ice, and those that have done HST and made good progress on it.
Do the following workouts look like they will fit the bill, i plan on doing an a,b alternating workout just to keep things interesting, let me know if this is a bad idea and i will plan something to do that is the same for all 3 days.
Workout A as follows:
Squat
RDL
Inclined DB Bench
Pull Ups
Seated Rows
Dips
OHP
Calf Press
BB Curl
Landmines/Leg Raises
and workout B as follows:
Front Squat
RDL (this is most likely going to be swapped for something else that is ham related, either leg curls or GHR's)
Bench Press
DL
CGBP
Seated Shoulder Press
Lateral Raise
Calf Raise
hammer curl
Wcrunches/Leg Raises
Do the following workouts look like they will fit the bill, i plan on doing an a,b alternating workout just to keep things interesting, let me know if this is a bad idea and i will plan something to do that is the same for all 3 days.
Workout A as follows:
Squat
RDL
Inclined DB Bench
Pull Ups
Seated Rows
Dips
OHP
Calf Press
BB Curl
Landmines/Leg Raises
and workout B as follows:
Front Squat
RDL (this is most likely going to be swapped for something else that is ham related, either leg curls or GHR's)
Bench Press
DL
CGBP
Seated Shoulder Press
Lateral Raise
Calf Raise
hammer curl
Wcrunches/Leg Raises
Home setup largely completed I'll get pictures up soon!
I need to fix things to walls better as a mirror fell on my head whilst setting up for a snatch >.<
Whilst is was a heavy brute it had a safety film on it so I didn't get cut too badly.
Continued the session regardless
Training at home is lovely, too lovely, I find myself doing cleans every day ^^
Going to restart 5/3/1 next week and see how I get on
I'll get pictures up soon!I need to fix things to walls better as a mirror fell on my head whilst setting up for a snatch >.<
Whilst is was a heavy brute it had a safety film on it so I didn't get cut too badly.
Continued the session regardless
Training at home is lovely, too lovely, I find myself doing cleans every day ^^
Going to restart 5/3/1 next week and see how I get on
A/B splits work fine with HST, it's what I've always done.
A looks good (almost exactly the same as mine), but I'd tweak B.
Doing high rep full ROM conventional deadlifts is not fun and will not serve you as well as other exercises. I save my deadlifting for when I get down to the 5 rep block, but if you're the kind of crazy person that enjoys 10 reps then that will still work
In the case of what you've written, I'd swap them out for a rowing movement.Doing RDLs on both days is also fine. Again, that's what I've done, and I just do smaller daily increments. They are a better exercise than leg curls and easier to progressively overload than GHRs. Can you even do 15 reps? I know I can't!
What sort of footwear do you lot wear when lifting?
I've started doing stronglifts now and I don't think my Brooks running shoes are ideal, yet I don't think I require a pair of dedicated weight lifting shoes
My socks generally.
Others where plimsoll type shoes, or Vibrams five fingers
A/B splits work fine with HST, it's what I've always done.
A looks good (almost exactly the same as mine), but I'd tweak B.
Doing high rep full ROM conventional deadlifts is not fun and will not serve you as well as other exercises. I save my deadlifting for when I get down to the 5 rep block, but if you're the kind of crazy person that enjoys 10 reps then that will still work
Doing RDLs on both days is also fine. Again, that's what I've done, and I just do smaller daily increments. They are a better exercise than leg curls and easier to progressively overload than GHRs. Can you even do 15 reps? I know I can't!
Cheers Ice,
I will add in BOR's i think, watching the guys do them at the meet using the smith machine has got me thinging about trying them on there.
GHR's i would struggle to do 15's with some serious assistance pushing from the floor, and my thought process was the same, very hard to progressively overload, especially without access to chains etc.
I will test out A tonight and then B tomorrow and tweak, then spend the rest of this week and next testing 15 10 and 5 rm's
I drop all assistance stuff when I do the 5 rep phase, next week I'll be doing this:
A
Squat
Pullup
Dips
HC2PP
B
Deadlift
Bench Press
BOR's
Shoulder Press
all 3 sets of 5.
I've just got to hope that by that time the extra weight doesn't bother my adductor tear :/
A
Squat
Pullup
Dips
HC2PP
B
Deadlift
Bench Press
BOR's
Shoulder Press
all 3 sets of 5.
I've just got to hope that by that time the extra weight doesn't bother my adductor tear :/
Pants week at the gym. Felt jealous of not being able to attend the meet so thought I'd smash *cough* some 1RMs and switch back to strength as I've decided I really do not enjoy hypertrophy.
Did squats/bench on Sat (125/90kg) and deads/OHP today (155/57.5kg). Overall entirely unimpressed. Knew I had more in me on every single lift I just couldn't get it out. Form for deads was **** on the 155, not nearly like the horror videos but I just plain wasn't happy with it, especially as I beasted 100x10 with very little effort in comparison the week before. Guess I was still knackered from squats on Sat and I did drink too much that night as it was my mates 21st.
Ah well, lesson learnt. Time for a deload.
I'm thinking of starting stronglifts properly again, am I right in thinking the early light weight part of it will be fine as a deload?
Did squats/bench on Sat (125/90kg) and deads/OHP today (155/57.5kg). Overall entirely unimpressed. Knew I had more in me on every single lift I just couldn't get it out. Form for deads was **** on the 155, not nearly like the horror videos but I just plain wasn't happy with it, especially as I beasted 100x10 with very little effort in comparison the week before. Guess I was still knackered from squats on Sat and I did drink too much that night as it was my mates 21st.
Ah well, lesson learnt. Time for a deload.
I'm thinking of starting stronglifts properly again, am I right in thinking the early light weight part of it will be fine as a deload?
I'm pretty sure I posted somewhere about it.
I had something important come up last minute (I don't want to discuss it here). Dom got screwed with his rowing coaching, people left him in a situation where he either didn't come to the meet or leave a load of young teenagers with only one coach supervising them.
I was looking forward to meeting all of you so I was pretty disappointed, but there was nothing I could do in the end
I had something important come up last minute (I don't want to discuss it here). Dom got screwed with his rowing coaching, people left him in a situation where he either didn't come to the meet or leave a load of young teenagers with only one coach supervising them.
I was looking forward to meeting all of you so I was pretty disappointed, but there was nothing I could do in the end
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