*** The 2013 Gym Rats Thread ***

Gay and massive.

Also, aparently there was a story in some kind of local publication listing my gym as a hot spot for meeting fit gay young men. Gains?
 
Target lifts for end of the year:

Bench 80kg
Deadlift 120kg
Squat 100kg

Current are:

Bench 45kg
Deadlift 50kg
Squat 50kg

Achievable?
 
Are those your actual 1 rep maxes now or are they your guesstimation/for reps numbers?

Should be easily achievable really, you can work that out by looking at the progression of the most popular strength routines - stronglifts 5x5 and starting strength. On either of those you will go from using only the bar on all exercises to 100+ for squats/deadlifts and 60+ for bench, rows, and over head press all at 5 reps after 12 weeks. The reality is that overhead press may drop back a little as you fail some workouts, but the other lifts are realistic progression.
 
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wozza2k said:
Target lifts for end of the year:

Bench 80kg
Deadlift 120kg
Squat 100kg

Current are:

Bench 45kg
Deadlift 50kg
Squat 50kg

Achievable?
Click to expand...

I take it you've only just started out? If so you'll be smashing them well before the end of the year.
 
tom_e said:
I take it you've only just started out? If so you'll be smashing them well before the end of the year.
Click to expand...

Started back in October but was more a focus on weightloss than getting high lifts, admittedly never was the strongest of people.

Zefan said:
Are those your actual 1 rep maxes now or are they your guesstimation/for reps numbers?

Should be easily achievable really, you can work that out by looking at the progression of the most popular strength routines - stronglifts 5x5 and starting strength. On either of those you will go from using only the bar on all exercises to 100+ for squats/deadlifts and 60+ for bench, rows, and over head press all at 5 reps. The reality is that overhead press may drop back a little as you fail some workouts, but the other lifts are realistic progression.
Click to expand...

The current figures are the highest I've repped as part of a set so far. I only recently started DL and Squats so hoping those will improve with time.

The target figures just seem really high compared to some of the regulars I see at the gym who are really big
 
It depends what you're talking about. If you're talking 10 reps of bench @ 80kg then maybe not. 5 reps @80kg? Most likely if you stick to a proper strength routine and don't get injured.
 
wozza2k said:
Target lifts for end of the year:

Bench 80kg
Deadlift 120kg
Squat 100kg

Current are:

Bench 45kg
Deadlift 50kg
Squat 50kg

Achievable?
Click to expand...

Yep. The only I would say 'maybe' on is bench, that would be purely down to how your shoulder health is though :-)
 
I'm flirting with the idea of a home gym, power rack, bench, barbell and such. The reason for this is that I'm paying £15 a month in student land which is very reasonable, but back at home the gyms are hilariously expensive. I'd rather pay ~£500 for some weights than pay £300 a year for the rest of my life.

Can anyone recommend a site to buy stuff? Are the cheapest brands ok? Ideally somewhere that does interest free finance.
 
Check out the home gym thread. You may find it difficult to get decent kit for £500.

Fitness superstore and power house fitness.
 
Zefan said:
You're making this way too complicated Grudas. Do what LiE said. The one you made is a little rubbish :p
Click to expand...

Begbie said:
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.
Click to expand...

tom_e said:
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.
Click to expand...

thanks for all the replies, ill try to fallow LiEs routine, with some extra exercises.

my main goal is muscle mass, but i am 100% sure ill be gaining strength together with muscle just at a different rate :)

i have already increased my strength on deadlifts, barbell curls, shoulder press etc with my old crappy routine

started on 70kg deads(tell me about it) now i have no problems with 100 and current PB sits at 125x5.

so less is more in this case i suppose :) simply put looking at gordyR's routine or LiE's it looks like i would be in-out of gym in 30mins which is fine but i wouldn't feel like i've done much at all specially if it was a 3day split.

i guess adding some extra isolation exercises to the main ones(Deads, BP, squats etc) will be perfect.

ill give it a go and see how i get on, thanks again.
 
grudas said:
thanks for all the replies, ill try to fallow LiEs routine, with some extra exercises.

my main goal is muscle mass, but i am 100% sure ill be gaining strength together with muscle just at a different rate :)

i have already increased my strength on deadlifts, barbell curls, shoulder press etc with my old crappy routine

started on 70kg deads(tell me about it) now i have no problems with 100 and current PB sits at 125x5.

so less is more in this case i suppose :) simply put looking at gordyR's routine or LiE's it looks like i would be in-out of gym in 30mins which is fine but i wouldn't feel like i've done much at all specially if it was a 3day split.

i guess adding some extra isolation exercises to the main ones(Deads, BP, squats etc) will be perfect.

ill give it a go and see how i get on, thanks again.
Click to expand...

Why are you adding more exercises? No need, just do those 4 exercises with more effort. Add on more volume to those exercies if you need to, but no need in anymore than 4 exercies.
 
grudas said:
thanks for all the replies, ill try to fallow LiEs routine, with some extra exercises.

my main goal is muscle mass, but i am 100% sure ill be gaining strength together with muscle just at a different rate :)

i have already increased my strength on deadlifts, barbell curls, shoulder press etc with my old crappy routine

started on 70kg deads(tell me about it) now i have no problems with 100 and current PB sits at 125x5.

so less is more in this case i suppose :) simply put looking at gordyR's routine or LiE's it looks like i would be in-out of gym in 30mins which is fine but i wouldn't feel like i've done much at all specially if it was a 3day split.

i guess adding some extra isolation exercises to the main ones(Deads, BP, squats etc) will be perfect.

ill give it a go and see how i get on, thanks again.
Click to expand...

Post up your planned routine. What I posted for chest/triceps is more than enough. We are talking 3 sets per exercise 8-10 reps. 30 mins? No chance if you're working hard enough.
 
Dips and pull ups = a world of fail! These will as of today be replacing lat pull down and DB chest fly. Was quite dehydrated today so made things more difficult, managed one wide grip pull up. Switched to underarm grip and managed a few more. Managed a total of about 12 dips. Work in progress, but these should help the gainz.

Upper body day is now bench, seated row/DB row, pull ups, dips, OHP. Changing rotation shortly at work which will likely mean longer days and I might have to change from an upper/lower split to shorter workouts but will require more commitment to the cause as nights or staying late at work will screw up my routine more than a split programme.

In other news I managed 110kg squat yesterday which was what I was at when I did my back a few months ago. The upshot of slow and steady work is that my technique is now better!
 
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