*** The 2012 Gym Rats Thread ***

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Take routines with a pinch of salt, for one thing everyone is different.

Plus a lot of them will be taking copious amounts of peds, which will allow them to push that hard and get away with it.

You can do it, but don't say you weren't warned.
 
As a personal opinion, I'd like to keep it simple with something like Stronglifts 5x5, just to build a solid base and numbers and then hit HST (as you want size).

Put in the big movements and then add isolation/assistance if you feel the need, although once you start hitting big numbers on things like Squats and Deadlifts, you will be thankful you havent got a huge list of exercises to do :p

As people said, everyone is different, so if you feel it works, then go for it.
 
Back from Holiday and ready for some serious training starting tomorrow.

First though, Birthday curry tonight :)
 
Don't forget the cheesecake LiE ;)

Gunna go down the gym for a back and shoulders session soon, Bosnia style! Eaten so much **** and not done nearly enough exercise, so looking forward to it! \o/
 
Boom!!!

Needed some protein bars to take on holiday, and maintenance during the flight. I was not going to pay £2.00 per bar, so up steps my own invention - my first ever attempt at protein flapjacks.

Banana & Honey

100g rolled oats
1 scoop of whey
1 scoop of Casein
1 spoon of drinking chocolate
1 mushed Banana
1 scoop of flex seed
and drizzle of honey

mix and in the oven for 15 minutes.

quick calculations per slice.
26g Protein
20g Fat
14.5g Carbs

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Chong Warrior said:
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%
Click to expand...

I find it slightly easier to have my fast earlier in the day as opposed to later, but it's not that big of a deal really. The main difference is more of the fasted hours are spent awake, so you may feel hungrier slightly earlier, but it's only a little pang. I think the main reason people do 1pm-9pm etc is because social eating tends to take place more in the evening, so if you're on an earlier eating window you'd have finished by then.
 
Hi Guys.

You may or may not remeber (probably not) but I was saying a few months back I was going in for a op on my knees etc... well that trauma is over and im going back to the gym.

I have previously messed around with fullbody and splits.... I think as im a complete weak nooblet, a simple FB is a good idea for me becuase its something I can do and follow.

I have my own program for my legs as Im doing the stuff advised to me by the physio.

However, this leaves upper body work.

If I take away the leg work from what I was doing before it leaves this:

Monday


Bench Press 5x5
Pull Ups 3x10
Seated Military Press 5x5
Dips 3x10
Bicep Curls 3x10
Weighted Crunch 30


Thursday


Bench Press 5x5
Pull Ups 3x10
Seated Military Press 5x5
Dips 3x10
Bicep Curls 3x10
Plank


Is there anything I should add or change? Remeber its 'meant' to be one exercise per muscle group.

Thanks
 
^
to me seems like a really disjointed/poor routine. Why are you doing the 1 exercise thing? I see no benefit.

Also, why only 2 days a week? Is that all the time you can find or is it because you're doing this 1 exercise thing?
 
Well, im doing leg stuff and cycling 3 times a week, meaning with the two days upper body im doing 5 times a week gym.

Thats the nature of a full body routine. 1 excersise per muscle group.

So given I only have 2 days aweek for upper body, what do you suggest?
 
Never, ever do weighted crunches/sit ups unless you want to herniate a disk :).

You need to add a lot more pulling movements to even out the ratio. Routines should be 2:1 pull: push.

Also if you are doing the right amount off pulling you wont need to do bicep curls.
 
Can some one help me out?

With two days a week to work the upper body, what should I be doing?

I thought doing the 'FB' routine was good, becuase your doing each muscle group twce a week with loads of rest inbetween?

Can you do a two day push pull?
 
Cycle 2 - Week 2: Squats

85x3
97.5x3
110x7

Assistance:
Calf Raises
Goblet Squats
Lunges

Damn, its getting heavy now! Didn't help with feet getting sweaty and slowly starting to slide out.
 
Oh I'm going to have th strictest 3 week cut ever after I get back from this holiday! Well, except for this weekend coming.... But after that, definitely!
 
thoughts on lat pulldowns over pull ups:

I fall in to the category of only being able to do a few good quality reps and then my form just goes out of the window.

What would be better over all, assited pullups or lat pulldowns?
 
Syla5 said:
thoughts on lat pulldowns over pull ups:

I fall in to the category of only being able to do a few good quality reps and then my form just goes out of the window.

What would be better over all, assited pullups or lat pulldowns?
Click to expand...

both, pullups are a big compound, pull downs are an assistance exercise. Work on pull ups every chance you get, i got my pull ups improved by doing them every day and trying to add a rep a week. Few weeks down the line i was able to rep out sets.
 
Ultra_Extreme said:
both, pullups are a big compound, pull downs are an assistance exercise. Work on pull ups every chance you get, i got my pull ups improved by doing them every day and trying to add a rep a week. Few weeks down the line i was able to rep out sets.
Click to expand...

i can rep out the sets without a problem, its the quality of the rep that i am not happy with. Also the volume falls away significantly. usually something like 10 8 5 on 3 sets.
 
opethdisciple said:
Can some one help me out?

With two days a week to work the upper body, what should I be doing?

I thought doing the 'FB' routine was good, becuase your doing each muscle group twce a week with loads of rest inbetween?

Can you do a two day push pull?
Click to expand...

This is by no means perfect but I can't be bothered to think up more pulling variations :). Look up some more and and add them in on top of what is below. You will probably do less damage to yourself with this one.


Monday


Bench Press 5x5
Pull Ups 3x10
Seated Dumbbell Press 5x5
Machine Row/DB Row/Face Pulls/Cable Row 3x10
Dips 3x10
YTW
Rollouts/Pallof Press/Plank


Thursday


Dumbbell Bench Incline/Flat 5x5
DB Rows 3x10
Medicine Ball Press Ups 3x10
Seated Military Press 5x5 <--- Any reason why not standing?
Face Pulls 3x10
YTW
Plank
 
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