*** The 2012 Gym Rats Thread ***

[Cristian]

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

I remember on Saturday we had a brief discussion about IIFYM and you mentioned that it's a lot better to stick to a clean diet.

I think the main thing that has made me keep it constant even though I have nowhere near your drive and determination (getting up on stage? never!) was that I never made is so thorough. Don't get me wrong, I probably skipped 20-25 gym sessions in 3 years and this was because I was on holiday at certain timesand there was no other choice but for the diet bit - I always took it less serious and found it much easier to stick to.

No 7 meals a day, just main meals + a snack and shake before bed +PWO shake and while I try to keep 70-80% of my daily intake clean I'll also have half a bar of dark chocolate, half a baguette with salami and cheese , peantu butter + jam on toast, half a watermelon or 2 beers for those 500 calories in the day that I'm much more flexible about. I found it helps immensely with the mental sanity and it doesn't feel like I'm making such a drastic effort when everybody around me eats absolute ****.

I am now about 2 weeks of hard dieting from 10% bodyfat and after that I simply aim to maintain it while slowly lean bulking. See LiE for reference in terms of definition - that's where I want to get a maintain.

Also a good article on the lean/bulk bit
http://www.t-nation.com/free_online...=3264A5714BA0273BA19D43A96D3BA0A2-mcd02.hydra

 

[Delvis]

I hope so too

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

@sigma: I loved the amount of effort on the Dips Sigma, pushed yourself there man! Good to see.

It's amazing what it does to have just one person shouting at you 'One more rep!!!' does isn't it?

 

[sigma]

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

Thanks! Means a lot!

@Sigma: I loved the amount of effort on the Dips Sigma, pushed yourself there man! Good to see.

It's amazing what it does to have just one person shouting at you 'One more rep!!!' does isn't it?

Yeah, not quite sure how much the Jack3d helped but having bros watching is certainly encouraging only downside is that I think that last rep on the dips is what caused the wrist to go - that's what caused it to go the very first time; squeezing the last rep out. That is the main source of my weightlifting paranoia

 

[icecold]

Were you making sure that your wrist and forearm were properly stacked, so your hand isn't massively bent back?

 

[sigma]

Were you making sure that your wrist and forearm were properly stacked, so your hand isn't massively bent back?

On the last rep? Probably not I really need to train the brain as well as the body.

It's not a major pain at the moment, more like a dull ache, but I'll be damned if it gets to the stage it was before where I couldn't even hold a book open.

Shame you and Dom couldn't make it, hopefully you can make the next one! 'Twas a great day.

 

[Syla5]

Yes.

Not going too heavy early on and having sensible increments is important.

Oh I will be following the 80%-100% format during the mini cycles

So for my squat 15's my first workout will be 65x15x2

Then my last day on week two would be the 80x15x2

Same format for all the exercises, I am just getting used to the workout format for the next few weeks and testing 15,10,5 rep maxes so that I can be ready to hit the ground running at the end of my cut.

7 weeks and counting, last week of cut will prob be cardio and mobility only as I treat it as an SD week

 

[hux]

Anyone get any daft comments from this lark?

Had me a beauty today, apparently im 'too thin?!'

Now bear in mind im 203lbs

 

[icecold]

On the last rep? Probably not I really need to train the brain as well as the body.

It's not a major pain at the moment, more like a dull ache, but I'll be damned if it gets to the stage it was before where I couldn't even hold a book open.

Shame you and Dom couldn't make it, hopefully you can make the next one! 'Twas a great day.

Yeah I wanted to show you and Delvis a few things, next time!

Oh I will be following the 80%-100% format during the mini cycles

So for my squat 15's my first workout will be 65x15x2

Then my last day on week two would be the 80x15x2

Same format for all the exercises, I am just getting used to the workout format for the next few weeks and testing 15,10,5 rep maxes so that I can be ready to hit the ground running at the end of my cut.

7 weeks and counting, last week of cut will prob be cardio and mobility only as I treat it as an SD week

Looks good.

Keep the rests under control and you'll hate the 15 rep phase

 

[Chong Warrior]

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

As icecold said drop the Deadlifts until the 5 rep phase.

I'm not too keen on this split as you have quite a bit of crossover and I reckon you'll start to suffer with niggly injuries. Though diet and rest will also play a big part.

What I mean by crossover is similar exercises such as Workout A has pullups, then rows and curls. You can seriously cut down the volume and raise intensity by just doing Chins. Workout B has Bench Press, Shoulder Press and CGBP. Your elbows and shoulders won't thank you for this when you're working out every 48 hours.

Volume is your enemy on HST and the easiest mistake to make, overall you won't make anymore progress and may even slow it down.

Absolute max of 8 exercises for the 15's and 10's, forget doing rubbish exercises like crunches your core will get lots of work. Save your energy for recovery. Get the first 4 weeks right and you will reap the benefits during the 5's and smash every PB in every exercise I guarantee you

EDIT - Thinking about all this has me itching to put a routine together and try HST myself, haven't done for ages

 

[Chong Warrior]

Infact I think I'm going to have a go at HST and break the habit of a lifetime, no workout A & B until the 5's.

Front Squat
RDL
Incline DB Bench
Weighted Chins
HC2PP
BOR's
Weighted Dips
Calf Raises

I like the look of this for 15 and 10 reps

Workout A
Front Squat
Incline DB Press
BOR's
RDL's

Workout B
Deadlifts
Weighted Chins
Weighted Gironda Dips
HC2PP

 

[Syla5]

Thanks ice and Chomg, I will spend the next few weeks playing around and seeing how I best feel the results of the routines while cutting back on the exercises. I have no doubt I will ask for more advise before I start

 

[icecold]

I was going to mention that I would have less exercises. I still have calf work on both days but I can never be bothered with it by the time I get to it.

My current setup:

15s and 10s:

A
Squat
RDL
Incline DB bench
Pullup
Dips
HC2PP

B
Good mornings
Front squats
Bench
BOR
Arnold press
BB curls
CGBP

5s:

A
Squat
Pullups
Dips
HC2PP

B
Deadlifts
Bench
BOR
OHP

I'm not sure how I'll like OHP with HC2PP on the other day, but I want to work on it so it's in for now.

 

[Delvis]

Yeah, not quite sure how much the Jack3d helped but having bros watching is certainly encouraging only downside is that I think that last rep on the dips is what caused the wrist to go - that's what caused it to go the very first time; squeezing the last rep out. That is the main source of my weightlifting paranoia

God dammit!

I hate old injuries, always there to cause problems! As you say, just need to be aware of it and keep your brain in the game. I have to do it on a few exercises regarding my shoulder, if I feel it aching, I have to stop otherwise I'll pay for the next few weeks!

Anyone get any daft comments from this lark?

Had me a beauty today, apparently im 'too thin?!'

Now bear in mind im 203lbs

Hah! Nice!

Mine are usually due to the meets: "You went to LONDON for the gym? Why? Why go to London just for that? You go to London to do something fun???"

It is fun to me though. I met some cracking people, and had a decent workout. Still paying for it Lats are getting better now though

Yeah I wanted to show you and Delvis a few things, next time!

Got some squat vids to show in the form thread actually. They're a ton better bum tuck wise, so after peoples opinions.

 

[Supercow]

Does anyone know what happened to GordyR's sticky - about bodybuilding?
There was some info in there I wanted to reference, but my search skills are failing me.

 

[Delvis]

Does anyone know what happened to GordyR's sticky - about bodybuilding?
There was some info in there I wanted to reference, but my search skills are failing me.

Thread was de-stickied. If you go in to the stickie that is there now, it should link to it eventually

 

[Delvis]

Did some Goblet Squats Monday....Used the Pinch collars rather than the spin lock ones.....
Could have broken my feet

 

[Deception]

Nice Delvis. You ever tried Front squats? You seem to do pretty well (from my eyes anyway) with the weight in front of you as apposed to when its on your back.

 

[Delvis]

Nice Delvis. You ever tried Front squats? You seem to do pretty well (from my eyes anyway) with the weight in front of you as apposed to when its on your back.

Good job it didn't fall on to my feet eh?

Not tried front Squats for a LONG time, may give them a go at some point, mainly have difficulty getting hands in to the position really.

Uploading a vid of Back squats now, will post in the form thread soon and link here Bum tuck is MUCH better, worked up to a set of 50kg, so not bad after not doing them for a long time.

 

[Delvis]

Squat vid can be seen here: http://forums.overclockers.co.uk/showpost.php?p=22371338&postcount=417

 

[hux]

Mine are usually due to the meets: "You went to LONDON for the gym? Why? Why go to London just for that? You go to London to do something fun???"

Well in fairness i would question anyone who wanted to go there, gym or otherwise