*** The 2012 Gym Rats Thread ***

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Rossuk89 said:
I could compact my current routine into a full body which would look like this:

Squats - 3*8
Deadlifts – 3*8
Pull Ups – 3*10
Chin Ups – 3*10
Bicep Curl – 3*10
Barbell Shrugs – 3*10
Incline Dumbbell Press – 3*10
Flat Dumbbell Press – 3*10
Tricep Dips - 3*10
Military Press – 3*10

Decline Crunches - 3*15
Hanging Leg Raises - 3*15
Plank - 3 sets
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I hope you're not seriously considering that as a workout
 
That's half my weeks workout right there :D

My cns would be in shreds if i did that, sometimes less is more you know.
 
Chong Warrior said:
I hope you're not seriously considering that as a workout
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Nah, that's just my current routine compacted into one lol that would be an insane amount of volume for one session!!!

Still trying to figure out a good all round full body routine that I can do three times a week with those exercises.

Squats - 3*8
Deadlifts – 3*8
Pull Ups – 3*10
Chin Ups – 3*10
Incline Dumbbell Press – 3*10
Flat Dumbbell Press – 3*10
Tricep Dips - 3*10
Military Press – 3*10

That seems reasonable, as long as I have squats, deadlifts, pull up/chin up, press, dips and military press then I've got the main exercises sorted.
 
hux said:
That's half my weeks workout right there :D

My cns would be in shreds if i did that, sometimes less is more you know.
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There was some guy in the gym on Friday who'd obviously got his mate to join up - skinny guy - and it was depressing seeing this broscience major have him copy his legs day by literally doing every single leg exercise you could think of using every machine available, with multiple sets to failure. He was absolutely destroyed after about 15mins and the guy was basically forcing him to do reps and pushing his legs to help him finish. Broscience major had skinny legs too.

I carried on with my squats, knowing at least this sort of thing keeps the sole squat rack emptier for me.
 
Rossuk89 said:
Nah, that's just my current routine compacted into one lol that would be an insane amount of volume for one session!!!

Still trying to figure out a good all round full body routine that I can do three times a week with those exercises.

Squats - 3*8
Deadlifts – 3*8
Pull Ups – 3*10
Chin Ups – 3*10
Incline Dumbbell Press – 3*10
Flat Dumbbell Press – 3*10
Tricep Dips - 3*10
Military Press – 3*10

That seems reasonable, as long as I have squats, deadlifts, pull up/chin up, press, dips and military press then I've got the main exercises sorted.
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That's still too much to try and do 3 times a week. The only way to perform 9 sets of all those a week is to lift a weight miles away from your 1RMX, so you'd be going for quantity over quality, never a good idea. Sounds like HST would be perfect for you. The workout I posted earlier would be a very good split imho.

http://forums.overclockers.co.uk/showpost.php?p=22367711&postcount=11015

The first routine for the 15 and 10 rep phases, done 3 times a week. Then change to the A&B split for the 5 rep and max lifts.
 
Somnambulist said:
There was some guy in the gym on Friday who'd obviously got his mate to join up - skinny guy - and it was depressing seeing this broscience major have him copy his legs day by literally doing every single leg exercise you could think of using every machine available, with multiple sets to failure. He was absolutely destroyed after about 15mins and the guy was basically forcing him to do reps and pushing his legs to help him finish. Broscience major had skinny legs too.

I carried on with my squats, knowing at least this sort of thing keeps the sole squat rack emptier for me.
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Not the least bit surprised, i get to see them all the time seeing as it's a 'fitness' gym.

I just leave them to it, does get irritating when they pose in front if you, just because im fairly built.

Though saying that it must be horribly frustrating for some of them. Quite often i see the same lads week after week, with little to no progress, all training with their shake right next to them.

All they have to do is ask, and id gladly steer them in the right direction, ah well.
 
hux said:
Not the least bit surprised, i get to see them all the time seeing as it's a 'fitness' gym.

I just leave them to it, does get irritating when they pose in front if you, just because im fairly built.

Though saying that it must be horribly frustrating for some of them. Quite often i see the same lads week after week, with little to no progress, all training with their shake right next to them.

All they have to do is ask, and id gladly steer them in the right direction, ah well.
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I get the feeling sometimes people are looking at me wondering why this little manlet who looks like he (and indeed has) never trained properly before is only coming in for 45mins-1hr and only doing 3-4 exercises. Why isn't he wearing gloves?! Why doesn't he wear a belt when he deadlifts? Why does he bend his knees more than a few inches when he squats?! WHAT IS THIS MADNESS?!

Can't be smug though, still a fairly weak, skinny-fat manlet, although it's only been 7 weeks so far, I'm in my bodybuilding infancy, while a lot of the people in the gym I go to have clearly been at it for years.

I guess I'm on the right track though - week one I was 69.9kg and couldn't deadlift 60kg lol, this week I weighed in at 66.1kg and successfully deaded 80kg on Friday. I'm technically cutting first too to get lean as fwaaark and a slow/clean bulk awaits me when I reach my goal, so I suppose I should be pleased that my waistline is slowly going down without my noob gains being affected. I guess if my training volume was too high and the intake too low (although I'm only on a calorie deficit on rest days) I'd not be making much progress w/the lifting, which of course is the thing that's addictive about the gym... as well as DA PUMP - which I've yet to experience as I hardly have anything too pump lol. :'(

EDIT - jeebus, that dude is a ninja.
 
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I wouldn't get too hung up on numbers, it'll drive you insane thinking oh i have to be x size or x lean, seen many folk quit this way.

Honestly just go out there and enjoy it, i've been at this near two years now without missing so much as a session, and im enjoying it more than ever.

You'll find most of the big lads are a good bunch as they have nothing to prove, im sure if you asked nicely they'll glady help you out with anything.

Many folk make the mistake of going in hard and heavy. My workouts are real simple, 5x5 push/pull legs 3 day split, so 3xpw along with cardio on top.

If training by a system works for you that's great, just keep at it and eventually you'll suss out what works best for you.
 
I'm going to have to hold my word to this. I've got 6 weeks off work now [work at a school fyi] to get my body back in shape with the 2-3 month time i've had off from training. I have a week off with getting the background to my tattoo added, so technically i have 5 weeks to get back into shape, so i will post pictures at the end of my 6 weeks holiday, i hope it all goes according to plan.
 
I've been on a calorie restricted diet following IF protocol and Chad Waterbury 10x3 for about 6 weeks now, though the first 4 were half hearted. So I started the 10x3 again and I've been very good with the diet since then. Taking in 2500kcals on training days and 2000kcals on rest, which is quite low for me. Managed to get down from 16st 10lbs to 15st 12lbs... but I still want to shed another 12lbs in the next 5 weeks!

So I tried Bullet Proof Coffee this morning for the first time. I am seriously surprised how good it tastes, so will be sticking with this for the next 5 weeks.

So this will be my breakfast from now on rather than having nothing, it's going to mean my last meal will be much earlier, I'm not sure how that will work just yet.

500ml hot water (not boiling)
Filter Coffee
50g Presdident Butter (grass fed)
10g Organic Coconut Oil
10g MCT Oil
1.5g HMB
1g ALCAR
500mg Rhodiola Rosea 4%
 
Throwing in some flaxseed wouldn't hurt as well.

Personally im a big fan of taurine, really keeps you going when dieting or otherwise.
 
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honestly Somnambulist the big guys wont give a monkeys as long as your working hard, as for the bicep bro's and the ab experts who don't understand what your doing. screw em.

i get a few funny looks in my gym as besides me theres only two other people i know who do deadlifts and they are both staff.

as for squats iv seen 3 people now who dont get anywhere near 90 degrees let alone below level for some good deep squats. one woman was getting to 45 degrees if that with her bf helping to train her.

as long as your happy with the work outs and results thats all that matters, not what some idiot thinks who's more concerned with there latest mobile phone purchase rather than working out.
 
Chong Warrior said:
That's still too much to try and do 3 times a week. The only way to perform 9 sets of all those a week is to lift a weight miles away from your 1RMX, so you'd be going for quantity over quality, never a good idea. Sounds like HST would be perfect for you. The workout I posted earlier would be a very good split imho.

http://forums.overclockers.co.uk/showpost.php?p=22367711&postcount=11015

The first routine for the 15 and 10 rep phases, done 3 times a week. Then change to the A&B split for the 5 rep and max lifts.
Click to expand...

Why do you say it's too much? I've done something similar before and I was fine but people have been telling me it's too much volume for one session but everyone responds differently to volume/frequency/reps/sets.

Well for the first workout I was doing 5 x 5, then the other 2 workouts I was doing 3 x 10 so a mix of strength & hypertrophy which is the best of both worlds.

I could take away chin ups so it's:

Squats - 3*8
Deadlifts – 3*8
Pull Ups – 3*10
Incline Dumbbell Press – 3*10
Flat Dumbbell Press – 3*10
Tricep Dips - 3*10
Military Press – 3*10

That's 7 exercises which is close to AllPro's routine from bodybuilding.com

I'll just test a combo of routines in the next few weeks and find one that fits my body lol, thanks for the tips anyway mate!
 
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