*** The 2013 Gym Rats Thread ***

scott212 said:
Well for starters either work with dumbells or barbells.

You don't need barbell bench press followed by barbell incline press followed by DB bench presses.
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i suppose you're right :) did not think of it that way.. ta

tom_e said:
To put it nicely it's crap. Way too much overlap and too much isolation and you don't really want to be doing deads and squats on the same day if you really want to push on either of them.
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crap? that doesn't really help me put a better routine together, the reason why deadlifts and squats are on the same day is because my squatting is really bad due to sprained ankles/ripped ligaments, my stability is rubbish so i need to work my way up from low weight to higher..
 
Delvis said:
Nout wrong with doing barbell and db work
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There isn't and I think it does probably help to swap between them from time to time but to use them both regularly in the same session for what is basically the same exercise seems a little bit much. That is unless grudas is an advanced trainer already, in which case he probably already knows when to use which.

If grudas isn't already an advanced trainer then as Skeptic suggests a simple routine like Starting Strength or 5x5 would be a decent option given they focus on the big compound lifts and don't introduce too much else. However it might depend on whether grudas is aiming to increase strength primarily or to build size to determine precisely what would be best for him.
 
grudas said:
i've been trying to put a routine for my self, here's how far i got and i think it looks alright, what do you lot think?

Code: 
Tuesday - Chest and Triceps

machine butterfly - 10x3
Barbell Standing Overhead Triceps Extension - 10x3
Dumbbell Standing Triceps Extension - 10x3
Tricep Dumbbell Kickback - 10x3
Bench Dip - 15x3
Barbell Bench Press - 10x3
Barbell Incline Bench Press - 10x3
Dumbbell Bench Press 10x3
Dumbbell Fly - 10x3
Decline Crunch - 10x3

Thursday - Biceps and Shoulders

Barbell Shoulder Press - 10x3
Dumbbell Lateral Raise - 10x3
Dumbbell Front Raise - 10x3
Barbell Shrug - 10x3
Barbell Curl - 10x3
Dumbbell Alternate Bicep Curl - 10x3
Alternate Hammer Curl - 10x3
Dumbbell Concentration Curls - 10x3
Alternate Incline Dumbbell Curl - 10x3
Decline Crunch - 10x3

Saturday - Back/abs/legs

Barbell Full Squat - 10x4
Leg Press - 10x4
Leg Extensions - 10x3
Seated Leg Curl - 10x3
Barbell Deadlift - 5x4 + 5x120kg+
Barbell Bent Over Row - 10x3
Wide Grip Lat Pulldown - 10x3
Close-Grip Front Lat Pulldown - 10x3
One Arm Dumbell Row - 10x3
Decline Crunch - 10x3
now i know this may look like a mess to some, and set/rep ratio may look bad but that is the reason why im here, im trying to get a good routine going so any help is appreciated! :)
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Start each of the 3 days with the main compound.

Tuesday - Bench Press
Thursday - Squats
Saturday - Deadlift + OHP

As a general rule, I find it's best to do 2-3 main compounds and add in a few accessory/isolations towards the end.

i.e.
Bench Press
Dips
CGBP
Tricep pushdown SS /w Rope pulldown

That's your chest and triceps covered.
 
I do flat BB and incline DB, I'm pretty sure you'll find most on here do similar in some fashion :)

If grudas is new to training he should do SS/strong lifts for several months until he hits a wall or follow gordyrs / steedies beginner routine. Like you say, sticking to the basics will help for the first part.
 
You're making this way too complicated Grudas. Do what LiE said. The one you made is a little rubbish :p
 
Yip, LiEs workout is pretty much my workout execpt I don't really do Tri's and will do DB bench instead or more dips/bench. Whatever suits depending on how much energy I can squeeze out.
 
Another PB yesterday.

Flat Barbell Bench
100 x 7 (felt good some left in the tank)
100 x 6 (I knew I was going to push higher at this point so left some in the tank)
105 x 6 (surprised how easy this was)
110 x 4 (1 rep lightly spotted)
120 x 1 (PB)
125 x F (I did get the rep up but with a light touch off the spotter)

I think I have been capable fo 120 in the past but not tried it.

Well happy with that, just a shame I am now going on a pretty aggressive cut so will be struggling to keep strength where it currently is.

I am tipping the scales at 101kg at present, target is somewhere between 85 and 90kg (just want to strip all excess fat off) so for 3 months or so will be losing "all dem gainz" ?



BennyC said:
Dem feels when your spotter takes revenge and makes you work for your last rep. FUUUU.jpg
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This is the BEST way to be spotted and I far prefer my spotter to let me struggle a bit. I feel cheated when a spotter thinks they have to pretty much take the weight off you.
 
grudas said:
i suppose you're right :) did not think of it that way.. ta



crap? that doesn't really help me put a better routine together, the reason why deadlifts and squats are on the same day is because my squatting is really bad due to sprained ankles/ripped ligaments, my stability is rubbish so i need to work my way up from low weight to higher..
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I know it doesn't but I didn't have time to expand last night, the routine I pointed you to in GordyR's sticky the other day will work fine.
You seem to be throwing a lot of stuff in for the sake of it.

Like the others have said keep it simple, concentrate on your big compounds and maybe throw a few isolation/assistance exercises in afterwards.

Personally if you've got issues like that then I still wouldn't want to be stacking them on top of each other because as you fatigue your form can waiver and if you've already got issues that's not going to help.
 
Eurgh.

Achilles Tendonitis, (well, that's what it seems to be), has now put me out of the gym for another day. I've been foam rolling my calf and icing it, but it's really starting to annoy me right now. Very tempted to go to the gym and just bench in the meantime, as I can't really DL/Squat without quite a bit of pain, although I guess I could do some pull ups as well.

kd
 
King Damager said:
Eurgh.

Achilles Tendonitis, (well, that's what it seems to be), has now put me out of the gym for another day. I've been foam rolling my calf and icing it, but it's really starting to annoy me right now. Very tempted to go to the gym and just bench in the meantime, as I can't really DL/Squat without quite a bit of pain, although I guess I could do some pull ups as well.

kd
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Why are you icing it? ;)
 
mrthingyx said:
This.

KD: biceps, lats, traps, right bicep, tris, rhombs... the gym is your oyster.

I spent five weeks doing beach weights with a torn adductor back in October, so stop moping. :D
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I like how we have biceps and right bicep here :p It's just a bit of a weird routine compared to my normal 'squat/dl' foundations :p

icecold said:
Why are you icing it? ;)
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Everything seems to says to :p

kd
 
DogsBody said:
A
This is the BEST way to be spotted and I far prefer my spotter to let me struggle a bit. I feel cheated when a spotter thinks they have to pretty much take the weight off you.
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Of course, I welcome a light spot and a 3/4 second rep. But a 10-12 second rep is a mean mother ******!
 
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