*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Well, i'm not expecting to get 230x2 tbh. My most recent 1rm was 235 which was a few weeks ago now, since then I've been on holiday, had a comp and generally lazed around recovering lol. Might just repeat week 1 rather than fail badly at week 2.
What days you doing currently on Wendler? Im doing the typical Mon/Tue/Thur/Fri.
Ended up at Physio today due to spinal issues and it just looks like a very stiff spine at my lower half (spent 10 minutes with him pressing on my spine until there was some give in it as it wouldnt move). Also got some more mobility exercises to add to my neverending list
Anyway, Deadlifts tomorrow! got a 5+ set of 140kg for my first week in cycle 3
I normally do that, but I'm away Fri - Sun so I'm doing 4 days on the trot.
Soldato
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Yea knee is an issue to be honest with you. It hurts me all the time.
But rather than sulk about it, I decided to just get on with my life. Im at the gym now doing everything, except squats and DL's.
About 5 weeks ago I had key hole surgery and I'm waiting to hear back results.
I may need to go private and find a surgeon to give me cartilidge replacement op, otherwise, over time the knee is going to get worse and worse untill I need a partial or full knee replacement....
All this trouble from a hamstring machine. Yep I injured it doing hamstring curls....
And I had my acl reconstructed in my left leg 6 years ago, which was why I was doing hamstring curls in the first place.
Bad luck I suppose. Cant let it stop me being active!
Good newsWhat days you doing currently on Wendler? Im doing the typical Mon/Tue/Thur/Fri.
Ended up at Physio today due to spinal issues and it just looks like a very stiff spine at my lower half (spent 10 minutes with him pressing on my spine until there was some give in it as it wouldnt move). Also got some more mobility exercises to add to my neverending list
Anyway, Deadlifts tomorrow! got a 5+ set of 140kg for my first week in cycle 3
No no, that sounds horrible enough
This is extremely confused. Why are you only doing 1-2 proper exercises per day? Your rep ranges are off too. The article you posted is correct, but you aren't being forced to pick one rep range... 18 rep cable pull downs??
Why have you arranged your back work like that? Where is your tricep isolation?
This is better.
To be honest though, you better off just doing any programme than chopping and changing all the time.
If you're still looking, these are extremely good: http://greatist.com/gwod/
If they suggest squat, just do leg press.
Soldato
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Good news
No no, that sounds horrible enough
This is extremely confused. Why are you only doing 1-2 proper exercises per day? Your rep ranges are off too. The article you posted is correct, but you aren't being forced to pick one rep range... 18 rep cable pull downs??
Why have you arranged your back work like that? Where is your tricep isolation?
This is better.
To be honest though, you better off just doing any programme than chopping and changing all the time.
If you're still looking, these are extremely good: http://greatist.com/gwod/
If they suggest squat, just do leg press.
The tricep isolation im doing is a super set of 6 cable pull downs followed by palms up and palms down with the Tbar.
For back Im just doing Pull ups.
The routine is split up in to Chest/Bicep, Shoulder/Tricep and Legs & Back
Hi all, I'm looking for a bit of a critique of my proposed workout. It's a mixture of GordyR's beginner guide and some google work. I only have access to dumbbells at the moment although they are adjustable and total 50kg each one so should be enough.
Chest, Shoulders & Triceps
Bench Press 3.8
Push ups 3x8
Military Press 3x8
Lateral dumbbell raise 3x8
dumbbell flys 3x8
french press 3x8
Back & Biceps
Deadlifts 3x8
Bent over row 3x8
One arm dumbbell row 3x8
Bicep curl 3x8
Hammer curl 3x8
Legs
Front squats 3x8
lunges 3x8
calf raises 3x8
I don't know if I'm doing too much on the chest day whilst also not doing enough tricep work? Any advice and criticism would be useful. Cheers.
Chest, Shoulders & Triceps
Bench Press 3.8
Push ups 3x8
Military Press 3x8
Lateral dumbbell raise 3x8
dumbbell flys 3x8
french press 3x8
Back & Biceps
Deadlifts 3x8
Bent over row 3x8
One arm dumbbell row 3x8
Bicep curl 3x8
Hammer curl 3x8
Legs
Front squats 3x8
lunges 3x8
calf raises 3x8
I don't know if I'm doing too much on the chest day whilst also not doing enough tricep work? Any advice and criticism would be useful. Cheers.
Oh, you mean PUSH downs. By definition, any pulling movement is going to involve your back and not your triceps, so "pull downs" would refer to lat pull downs. Also, "TBar" is normally used to describe a piece of equipment used for rowing movements, just to avoid further confusion.
Regardless of terminology, doing one hard movement, one easy movement, and one ab exercises per day is nowhere near enough work. You said previously that you found full body routines to be tiring and that you were weak towards the end of the workout - well maybe that's because you have a huge strength/endurance deficit that needs addressing.
oh dear...
Squats:
75x5
95x5
110x5x2
130
150
160
Bench:
50x5
60x5
70x3
80x5
70x5x2
Rack Pulls (just below knee):
70x5
110x3
150x3
170x3
180x3
190x3
200x3x2
180x3
150x5
110x5
70x10
Dips:
BWx10x2
BWx7x2
Chinups:
BWx5x3
Pushdowns:
50x15x3
Squats:
75x5
95x5
110x5x2
130
150
160
Bench:
50x5
60x5
70x3
80x5
70x5x2
Rack Pulls (just below knee):
70x5
110x3
150x3
170x3
180x3
190x3
200x3x2
180x3
150x5
110x5
70x10
Dips:
BWx10x2
BWx7x2
Chinups:
BWx5x3
Pushdowns:
50x15x3
Ugh, just one of those days where you have no energy.
Broke a terrible sweat just warming up on the crosstrainer and working up the weight till 170kg on the leg press.
Managed only 3 sets at 180kg for 15 reps
Tried some dumbell lunges and I was completely out of breath with just 16kg each hand at 10 reps for 3 sets as well.
Might have picked up a little bug the last few days at the gym.
Taking tomorrow off from cardio and then seeing how I feel on Friday.
My back and chest have little aches in them today. :/
I'm pretty sure I might have picked something up from one of those little not nosed kids that are always around the pool and in those super humid/steamy locker rooms always sneezing and coughing
Broke a terrible sweat just warming up on the crosstrainer and working up the weight till 170kg on the leg press.
Managed only 3 sets at 180kg for 15 reps
Tried some dumbell lunges and I was completely out of breath with just 16kg each hand at 10 reps for 3 sets as well.
Might have picked up a little bug the last few days at the gym.
Taking tomorrow off from cardio and then seeing how I feel on Friday.
My back and chest have little aches in them today. :/
I'm pretty sure I might have picked something up from one of those little not nosed kids that are always around the pool and in those super humid/steamy locker rooms always sneezing and coughing
Man of Honour
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A pulling movement could also involve your biceps couldn't it or does that just depend on how badly you perform the exercise? Obviously no argument that something like pull ups should be principally activating muscles in your back but just asking to clarify a bit.
You'd certainly get bicep activation on pulling movements, iirc I've read that you get more bicep activation on chins than anything else.
I feel like a bit of a douche for nit picking terminology, but I need all the help I can get to avoid being confused
I feel like a bit of a douche for nit picking terminology, but I need all the help I can get to avoid being confused
Man of Honour
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- 27 Sep 2004
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You'd certainly get bicep activation on pulling movements, iirc I've read that you get more bicep activation on chins than anything else.
I feel like a bit of a douche for nit picking terminology, but I need all the help I can get to avoid being confused
Not your fault, I'm also just being a bit picky by asking but figure it's worth getting it all clear anyway. And cheers, I'm glad to hear that about chins, it certainly feels like it's mostly biceps sometimes.
I haven't posted in this thread much for a while despite reading it but I'm still plodding away and getting back up to the level I was at before injuring my back. I could probably match all my previous lifts already (they're not high numbers) but after spending the better part of a year in various amounts of pain I'd rather take it slow and be sure.
Soldato
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Off to carry on with my "strong lifts" routine tonight, which seem to be paying off, with me making steady gains in what I'm lifting. I have two workouts I follow, training every other day and alternating between the two.
Workout A
5 x 5 squats
5 x 5 overhead presses
1 x 5 deadlifts
Workout B
5 x 5 squats
5 x 5 bench press
5 x 5 bent over rows
Working well for now, and after a while not liking weights thanks to a previous injury, I actually look forwards to weights days now.
Workout A
5 x 5 squats
5 x 5 overhead presses
1 x 5 deadlifts
Workout B
5 x 5 squats
5 x 5 bench press
5 x 5 bent over rows
Working well for now, and after a while not liking weights thanks to a previous injury, I actually look forwards to weights days now.
Tough deadlifts + set tonight. Did plenty of back yesterday and squats on Monday so no surprise I was struggling with deadlifts tonight. Bar kept moving forward which eventually meant I was in a bad position to pull. Never mind, got a respectable amount of reps and I'll do better next week when I'm not training 4 days in a row.
Here's a video, as you can see, form was meh.
Here's a video, as you can see, form was meh.
Man of Honour
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7x200m hill sprints. 8% hill.
Hot damn mother****er I forgot how hard these bad boys were.
Sprinting 1.4km plus 1min walk to start (recovery time) in the space of about 10mins is hard work.
Great conditioning workout though
Hot damn mother****er I forgot how hard these bad boys were.
Sprinting 1.4km plus 1min walk to start (recovery time) in the space of about 10mins is hard work.
Great conditioning workout though
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