*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Permabanned
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- 22 Aug 2004
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lol well im still here and looks like ill be sticking the duration right now. You could always go find that hux fella he seemed totally reasonable and not at all mental
Do you need a lie down or something?
Yeah I'm the same tonight can't bloody sleep! Just lay in bed for an hour sweating 
May as well post up what I did and ate today.
Diet...
10:30am Had 40g of whey and 40g of oats in a shake with water. 2xOmega 3 cap
12:30-13:00 2 scrambled eggs and 1 thick slice of whole meal bread toasted.
14:30 Small hand full of cashew nuts around 10g.2xOmega 3 cap 1x daily vitamin tab
16:00 Shake with 40g Oats, 40g whey and 5g creatine. 1x caffeine tab 200mg.
18:00 Pwo of 20g whey and 25g of Dextrose.
20:30 50g of cooked brown rice, 200g chicken and around 100g of brockily. Too much chicken I think? 2xOmega 3 cap
I'll be switching the scrambled eggs with boiled and chicken with fish to keep me from getting bored. Anything els I should be eating?
Workout...
5/3/1 Week 2 + BBB
5 × 72.5
5 × 90
3 × 110
3 × 145
3 × 155
5 × 162.5
10x90 x5
Hanging raises
10xBw x7
Had some time to kill before being picked up so I done around 100 slow small ROM situps/crunches on a decline bench.
Dead lift is looking good 5x 162.5 felt pretty comfortable and form felt good, Can't wait till next Monday to see how week 3 goes
Might be able to hit 190-200 for the strongman event 
Was watching a guy going for a PB. He managed 240kg but really jerked it rather than getting tight and pulling... Great lift thou and the sound when he dropped it
Luckily he is in the heavyweight category!
Going to go grab a cup of tea and some nuts then maybe try and get to sleep God dam Scotland and its too hot XD
May as well post up what I did and ate today.
Diet...
10:30am Had 40g of whey and 40g of oats in a shake with water. 2xOmega 3 cap
12:30-13:00 2 scrambled eggs and 1 thick slice of whole meal bread toasted.
14:30 Small hand full of cashew nuts around 10g.2xOmega 3 cap 1x daily vitamin tab
16:00 Shake with 40g Oats, 40g whey and 5g creatine. 1x caffeine tab 200mg.
18:00 Pwo of 20g whey and 25g of Dextrose.
20:30 50g of cooked brown rice, 200g chicken and around 100g of brockily. Too much chicken I think? 2xOmega 3 cap
I'll be switching the scrambled eggs with boiled and chicken with fish to keep me from getting bored. Anything els I should be eating?
Workout...
5/3/1 Week 2 + BBB
5 × 72.5
5 × 90
3 × 110
3 × 145
3 × 155
5 × 162.5
10x90 x5
Hanging raises
10xBw x7
Had some time to kill before being picked up so I done around 100 slow small ROM situps/crunches on a decline bench.
Dead lift is looking good 5x 162.5 felt pretty comfortable and form felt good, Can't wait till next Monday to see how week 3 goes
Might be able to hit 190-200 for the strongman event Was watching a guy going for a PB. He managed 240kg but really jerked it rather than getting tight and pulling... Great lift thou and the sound when he dropped it
Luckily he is in the heavyweight category!Going to go grab a cup of tea and some nuts then maybe try and get to sleep
God dam Scotland and its too hot XDHa!
Unfortunately, I believe he requested a ban so we will never know how his shredded mass goals of 2012 go.
Awesome session today with pb on my deadlift and on my competition bench
. Very pleased. Videos will be in my log soon .
Please let me know when I've changed my program in the last few weeks or months? I haven't.
Probably best you don't get involved with the non-needle-in-my-bum gym talk as well.
Stiv, 5 reps in the 2nd week is a little low, are you sure your maxes are correct? It's normally week one 10-11 reps, week 2 8-10 reps and week 3 6-8 reps.
Hitting 5 reps would mean my calculated RM would be quite a bit below the RM being used for the program (not the 90% RM, your actual RM you put in).
Hitting 5 reps would mean my calculated RM would be quite a bit below the RM being used for the program (not the 90% RM, your actual RM you put in).
Probably best you don't get involved with the non-needle-in-my-bum gym talk as well.
P.s - will reply today, been so busy
P.s - will reply today, been so busy
I hate not seeing gifs...
No worries mate, figured you was
If you need to discuss it further just ask in the email
<3
When are you 2 going to get a room?
soon.jpeg
Soldato
- Joined
- 7 Aug 2003
- Posts
- 8,030
- Location
- Bedfordshire
After a break of 2-3 weeks, I decided to take it very easy on the old Leg and shoulders. Well almost. I did climbing & bouldering on Sunday all day and will be doing climbing and bouldering this evening :-/
The order is a bit screwed because I couldn't initially get on the squat rack. A couple guys were using the squat rack oly bar for T-bar rows...when there were 2-3 oly bars available around the other side
and I wasn't going to carry a 20kg bar over. Then they wanted to do BoRs using this very same bar; again, these could have been done around the other side
BB SLDLs: 60kg x5, 60kg x5, 70kg x5, 80kg x5, 90kg x5;
BB Calf Raises: 60kg x5, 60kg x5, 70kg x5, 70kg x5, 80kg x5;
DB Step-up lunges: 2x10kg x5 x5;
DB Shoulder Press: 2x10kg x12, 2x10kg x12, 2x10kg x12;
BB Squats: 70kg x5, 70kg x5, 80kg x5, 80kg x5, 90kg x5;
DB Front & Side raises: 2x6kg x12, 2x4kg x12, 2x4kg x12;
Shrugs: 2x15kg x12 for 3 sets.
DB Goblet Squats: 30kg x5, 36kg x5, 40kg x5, 40kg x5, 46kg x5;
I intentionally lifted a higher weight each set where possible because of the break I had. It also gives me an idea of what I can do and where I can go next time without causing injury by jumping straight in.
David
The order is a bit screwed because I couldn't initially get on the squat rack. A couple guys were using the squat rack oly bar for T-bar rows...when there were 2-3 oly bars available around the other side
and I wasn't going to carry a 20kg bar over. Then they wanted to do BoRs using this very same bar; again, these could have been done around the other side BB SLDLs: 60kg x5, 60kg x5, 70kg x5, 80kg x5, 90kg x5;
BB Calf Raises: 60kg x5, 60kg x5, 70kg x5, 70kg x5, 80kg x5;
DB Step-up lunges: 2x10kg x5 x5;
DB Shoulder Press: 2x10kg x12, 2x10kg x12, 2x10kg x12;
BB Squats: 70kg x5, 70kg x5, 80kg x5, 80kg x5, 90kg x5;
DB Front & Side raises: 2x6kg x12, 2x4kg x12, 2x4kg x12;
Shrugs: 2x15kg x12 for 3 sets.
DB Goblet Squats: 30kg x5, 36kg x5, 40kg x5, 40kg x5, 46kg x5;
I intentionally lifted a higher weight each set where possible because of the break I had. It also gives me an idea of what I can do and where I can go next time without causing injury by jumping straight in.
David
This! I normally end up carrying 25kg plates between rooms because for some reason there's more plates in the room with the bench in than the room with the space to deadlift, squat and press.
Tell's you something about my gym
Indeed.
Considering you was doing 46KG goblet squats David, you shouldn't have issues carrying the bar across the room
Hell, I had to do it last night in to the rack because there wasn't one in there
.... Lots of people doing farmers walk with 25kg plate pinches?
I wish, we have a deadlift frame type machine and it's used exclusively for shrugs. Not even heavy shrugs just the sort my little sister could manage.
18, but still no pics
Not that you'd want them the poor girl looks like me minus the beard and with longer hair
Soldato
- Joined
- 7 Aug 2003
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- 8,030
- Location
- Bedfordshire
Haha, note to self, man up and put my training first!
I did some plate pinches last time I did my shoulders but only with 5kg and 10kg plates - but because I'm doing a lot of climbing this week; I avoided doing these as I think I would have potentially over-trained my wrists, forearms and possibly damaged my tendons in my fingers, which would not be good at all!
46kg is definitely noticeably easier than the 50-52kg I was doing before on the goblet squats!
David
I did some plate pinches last time I did my shoulders but only with 5kg and 10kg plates - but because I'm doing a lot of climbing this week; I avoided doing these as I think I would have potentially over-trained my wrists, forearms and possibly damaged my tendons in my fingers, which would not be good at all!
46kg is definitely noticeably easier than the 50-52kg I was doing before on the goblet squats!
David
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