*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
- Start date
- Status
upped the weights a little more again today, slowly getting better. still wont be walking up and down stairs properly come tomorow though 
Barbell Bench Press: 132 lb x 8 reps 176 lb x 8 reps 176 lb x 8 reps 176 lb x 7 reps
Barbell Deadlift: 220 lb x 8 reps 220 lb x 8 reps 220 lb x 8 reps
Barbell Squat: 132 lb x 8 reps 176 lb x 8 reps 176 lb x 8 reps 176 lb x 8 reps
Elliptical Trainer: 0:10:00 was to goosed to handle doing the full 20 mins legs just couldnt keep me going.
hopefully il be able to reverse this on wed and get in a full cardio set in.
Barbell Bench Press: 132 lb x 8 reps 176 lb x 8 reps 176 lb x 8 reps 176 lb x 7 reps
Barbell Deadlift: 220 lb x 8 reps 220 lb x 8 reps 220 lb x 8 reps
Barbell Squat: 132 lb x 8 reps 176 lb x 8 reps 176 lb x 8 reps 176 lb x 8 reps
Elliptical Trainer: 0:10:00 was to goosed to handle doing the full 20 mins legs just couldnt keep me going.
hopefully il be able to reverse this on wed and get in a full cardio set in.
Squats:
60x5
80x5
100x5
115x5
130x5
OHP:
35x5
45x5x7
40x5x3
(there were a few missed final reps in there)
Deadlift:
70x5
120x5
150x2
170x3x3
Used straps for deadlift, as I ripped a big callous off of my thumb last week. These felt really good with straps. Not sure if it's because of the straps though. I suppose I don't have that painful distraction from using hook-grip.
60x5
80x5
100x5
115x5
130x5
OHP:
35x5
45x5x7
40x5x3
(there were a few missed final reps in there)
Deadlift:
70x5
120x5
150x2
170x3x3
Used straps for deadlift, as I ripped a big callous off of my thumb last week. These felt really good with straps. Not sure if it's because of the straps though. I suppose I don't have that painful distraction from using hook-grip.
Well my tester 15rm HST workout a was fun this evening, bloody hard work but lots of variation so I was happy
Something like this:
Squats 80x15x2
RDL'S 40x15 45x15
Inclined DB Bench 17.5x15x2
Chin ups ( should have been pull ups but lol was I getting 15!) bw x15 bw x10
Seated rows 42.5x15x2
Dips bw x15x2
OHP 30x15x2
Calf press 100x15x2
Bb curl 10x9 (to lite mid set switch up) 20x6 20x15
Leg raises BW x15x2
Planks (as could get to the crunch machine or a corner to do landmines) 30sec x 2
Pretty much got my 15 rm's spot on, but it helps that I was doing volume work next week
Could possibly have done a little more weight on inclined Bench and calf press
Something like this:
Squats 80x15x2
RDL'S 40x15 45x15
Inclined DB Bench 17.5x15x2
Chin ups ( should have been pull ups but lol was I getting 15!) bw x15 bw x10
Seated rows 42.5x15x2
Dips bw x15x2
OHP 30x15x2
Calf press 100x15x2
Bb curl 10x9 (to lite mid set switch up) 20x6 20x15
Leg raises BW x15x2
Planks (as could get to the crunch machine or a corner to do landmines) 30sec x 2
Pretty much got my 15 rm's spot on, but it helps that I was doing volume work next week
Could possibly have done a little more weight on inclined Bench and calf press
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
Yeah sorry about that guys it all went a little bit ***s up over the weekend. I really hope I'm available for the one in September, unfortunately it may clash with going to uni
.I've been meaning to aware you all on my new routine. It's looking pretty special right now
, I just have to put the finishing touches to it this week and then I will whack it up here. I have basically spent the last 3-4 weeks since the end of exams playing with it and working out the best way to turn myself into a monster .If you are interested to have a look before I get round to putting it up, google reactive training systems and look for things by Mike Tuchsherer. He has a website but it doesn't explain it fully because he wants you to pay for it, luckily I have some friends who know a few things about it so I didn't have to pay
.
Also:
Yes
Damn I hope I have £40 available when that comes out. What a man...
Cycle 2 - Week 1: Bench
67.5x5
77.5x5
87.5x11 -
Assistance:
Dips
CGBP
Pull/Chin ups
Don't know what happened with the bench; It was feeling heavy by the 5th rep, but was determined to get higher and then have a burst of energy and managed to pull off 11
67.5x5
77.5x5
87.5x11 -
Assistance:
Dips
CGBP
Pull/Chin ups
Don't know what happened with the bench; It was feeling heavy by the 5th rep, but was determined to get higher and then have a burst of energy and managed to pull off 11
No worries Dom, these things happen really Hopefully see you at the next one.
I have absoloutely NO idea how I am going to do Chest tonight, might have to drop the numbers, my shoulders are a tad jaffed
Well, lost about 5kg since the start of June, should drop a bit more by the end of this month.
Hopefully see you at the next one.I have absoloutely NO idea how I am going to do Chest tonight, might have to drop the numbers, my shoulders are a tad jaffed
Well, lost about 5kg since the start of June, should drop a bit more by the end of this month.
Do you mean at the start of the mini cycles?
I think the dip challenge that took place at the meet has triggered my wrist injury from a few years ago
Dang =/
What was the injury? Might just have to rest it up mate
@Deception
Heh.........I'm on a personal vendetta to murder Steedie right now. Feels like someones taken a scalpel to my lats!
Those squats!!!
I feel so small doing leg presses at 160kg now
I need to work even harder it seems
Also 250kg deadlift? Should be easy for you!
+1 Respect point for wearing Converse as well. I've been asked a few times why I wear them when training.
Hopefully after September I can finally be able to come to an OCUK Meet, just to get the money for it for the next time.
As I said at the meet, I have no idea how you manage to dedicate so much time and effort into your lifestyle. Hopefully a break will help you relax a bit for a while
You said you didn't enjoy the workout but that's not to say that it was not a success, for one, you have given me the push that I needed. Also, I loved every second of the workout thanks to your help and advice
I think it's wrist tendonitis? Hurt it about 6 years ago
took around 9 months for it to heal that time. It's reappeared a couple of times since but not to the level of pain/discomfort of the first time. I think the rest of my body is asking for a light weight (relatively speaking ) week anyway, still have DOMS and my hips are still pretty tight.
Last edited:
As I said at the meet, I have no idea how you manage to dedicate so much time and effort into your lifestyle. Hopefully a break will help you relax a bit for a while
I hope so too
You said you didn't enjoy the workout but that's not to say that it was not a success, for one, you have given me the push that I needed. Also, I loved every second of the workout thanks to your help and advice
I was really impressed with your attitude mate, for someone who has never done front squats, or that amount of volume before, you did brilliantly. You could have quite easily given up on a couple of occasions, but you kept going and finished the workout. Didn't moan or say you can't do it, just did it, sometimes with a little verbal help from me, but that's to be expected during a workout like that
I'm just pleased you enjoyed it
- Status