*** The 2013 Gym Rats Thread ***

I presumed so, may give it a whirl next time, it's just getting the height correct and not smacking your head on the bar above :D
 
Speaking of TRX straps, since I'm off deadlifts, I'll try and add these in on my back day after pullups. Or will these interfere with good old dumbbell rows?

I'm sure they'll mostly hit my entire upper back, just looks for some confirmation from the chaps that do them
 
Delvis said:
Out of curiosity, could TRX straps do the same kind of thing? Or would the holding mechanism not take the weight? :p
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Of course it's possible - they;re designed with fat middle-aged men/women in mind.

That doesn't mean it's comfortable, as the 'rings' hang from the same point, meaning they'll be stretched across your back and shoulders.

N19h7m4r3 said:
Speaking of TRX straps, since I'm off deadlifts, I'll try and add these in on my back day after pullups. Or will these interfere with good old dumbbell rows?

I'm sure they'll mostly hit my entire upper back, just looks for some confirmation from the chaps that do them
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They will be quasi-closed chain rows, so yes, they should interface nicely with dumbell rows. Pullups, perhaps not quite so much.
 
mrthingyx said:
They will be quasi-closed chain rows, so yes, they should interface nicely with dumbell rows. Pullups, perhaps not quite so much.
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I'll add them in if the straps are at the gym next week, and see how they go.
Wide grip pullups first, then those and the rest for my back day then.

The sports and physio people usually take them out of our gym for use, so hopefully they'll be around.

Also what's people take on Reverse cable or dumbbell flyes for back? I've never really bothered with them, because I use to do so much weighted pullups and deadlifts, along with blasting my shoulders on shoulder days? Also with the lower back being a little bothersome bugger at the moment :mad:

On a different note, I still have some chest doms after putting incline dumbbell chest presses back in on Monday after flat benching. Feels great, and it's super easy on my back as long as I don't arch it when I get tired or the weight gets heavy.

Since I have to drop normal flat barbell bench, they'll do nicely.
 
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Another short session today. Means another brutal session. Oh well, it'll be fun. Think I'm going to go back to smith squats as well. It's a maximum of two months of potential knee destroying stuff, but ultimately it's much more structured, and seems to see much more gains.

kd
 
mrthingyx said:
Of course it's possible - they;re designed with fat middle-aged men/women in mind.

That doesn't mean it's comfortable, as the 'rings' hang from the same point, meaning they'll be stretched across your back and shoulders.
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Hang from the same point? You mean centrally above you? I can theoretically use two sets so I can stagger the hanging point as no bugger uses them :) ?
 
Sooo, after lurking for an age I've piped up in a couple of threads now and thought I'd post what I am doing at the moment as a little advice/feedback would not hurt.

Just a little background info - I am a beginner really. I've been lifting on and off since June last year, but drifted between weights and bodyweight and never really focused. However since the Jan 2013, I've really started to focus more on the weights, by trying to bring some structure into both my routine and diet.

I am quite heavily limited by both time and equipment at the moment. I tend to do my workouts in about 45 mins over lunch in the gym at work, which has limited weights available (max 105kg incl bar and 35kg dumbells)

I am mainly focused on higher volume at the moment, particularly on my legs. Part of that reason is due to the equipment limitation, but working to address that :)

Diet wise, hitting about 2800 calories a day at the moment. Planning on getting close to 100kg (95kg today) then taking a fairly long cut to shift my bodyfat (18-20% with broscience). I am 6ft tall.

My workout is based on 5 working days with the weekend for rest/light cardio and tends to follow this pattern (weight refers to this week so far):

AxBxCxRingsxBorC

A -
Bench (DB)
35x10x3
Dips
BW+15x10x1
BW+10x10x2
Fly
18x10x3
Tricep extension
12x10x3

5-10 minute jog

B -
Squats
65x20x3
Shoulder Press (DB)
27.5x8x2
30x4x1
20x6x1
Leg extensions
40.5(+5)x20x3
Shoulder raises
18x10x3

C -
Deadlifts
90x10x3
100x10x1
Rows (DB)
35x10x3
pullups/pull downs
BWx5x2
67.5x5x2
BWx10x1
Bicep curls (DB)
12x3x10

5-10 minute jog

I tried to hit some good compounds and then maybe something with a bit more focus. The last exercise each day is sort of whatever I feel like e.g. I'd drop bicep curls for good mornings.

I am feeling some progress and have developed a severe dislike for leg extensions. They burn.
 
You gonna get some hate for those squats. Why 20 reps of 65?! You can clearly do more weight at fewer reps which would be far more beneficial.
 
Zefan said:
You gonna get some hate for those squats. Why 20 reps of 65?! You can clearly do more weight at fewer reps which would be far more beneficial.
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Well I posted it up for a discussion, so hate is good :)

I tend to do high volume on legs as they respond well to it. Again part of it is the weight limitation, but I guess I could look to do 100kg for 5 or 10 reps in the meantime?
 
Tenzo said:
Well I posted it up for a discussion, so hate is good :)

I tend to do high volume on legs as they respond well to it. Again part of it is the weight limitation, but I guess I could look to do 100kg for 5 or 10 reps in the meantime?
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Depends entirely on what you want to achieve. Remind me if you are wanting size or strength at this current time? That will determine the rep ranges you want to hit.

At 20 reps you're currently hitting endurance territory I think? :p If that's even a training term
 
20 rep squats are great, now and then!
You have a weight restriction, at least that that be your top sets :p
 
Delvis said:
Depends entirely on what you want to achieve. Remind me if you are wanting size or strength at this current time? That will determine the rep ranges you want to hit.

At 20 reps you're currently hitting endurance territory I think? :p If that's even a training term
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Actually, looking to make some size at the moment. I tend to get the biggest pump from volume in the legs, but more than happy to step up the weight and drop the reps if that is the better option.

Now I think about it, it's what I did with my Deadlift...
 
Tenzo said:
Actually, looking to make some size at the moment. I tend to get the biggest pump from volume in the legs, but more than happy to step up the weight and drop the reps if that is the better option.

Now I think about it, it's what I did with my Deadlift...
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Trust me. Stick 80-100kg on there for 8 and you'll know what a proper leg pump feels like. :D
 
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