*** The 2013 Gym Rats Thread ***

MM-Seat said:
Yeah, I saw my manager today who's been bugging me to go. He started trying to get my to do all sorts of bicep curls and to get 'Pythons' like himself. To be honest, whenever I've wanted to do something I research it well and then do that activity. I never understand people who just turn up or do something half arsedly like doing a routine and not eating correctly.
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Dips and Chin Ups after 5x5.

Bring on the pythons :p

kd
 
Trying to work out some variation for my AGVT cycle I'll be doing soon. Technically you're supposed to have an arms day thrown in but I don't know if I can stomach that so will possibly just bolt some arms supersets on the assistance exercises. Any tips on how to mix things up is what I'm after. :)

This is what I've come up with - 2 exercises use the full 10x5 set progression, and the assistance are 3x8 or 4x6 - haven't worked out which I prefer.

I won't bore you with the weights progression for session 2 and 3, 4 onwards. This is just for session 1 (i.e. 1 work out block) which is for a max of 10 days. 90s rests.

I just have lost all my imagination for choosing some of the bigger movements that I can do 10 sets on. Maybe KISS is just the best way to go.


Workout 1 Sets Reps
Bench 10 5
BOR 10 5
Ring Dips 3 8
Pull ups 3 8


Workout 2 Sets Reps
Back Squats 10 5
RDLs 10 5
DBSS 3 8
Leg Press 3 8


Workout 3 Sets Reps
Deadlifts 10 5
OHP 10 5
DB Rows 3 8
DB Shoulder Press 3 8


Workout 4 Sets Reps
Bench 10 5
T-Bar Rows 10 5
Incline DB Bench 3 8
Pull ups 3 8


Workout 5 Sets Reps
Front Squats 10 5
RDLs 10 5
DB Walking Lunges 3 8
Leg Press 3 8


Workout 6 Sets Reps
Deadlifts 10 5
OHP 10 5
Cable Rows 3 8
DB Shoulder press 3 8


Happy to hear suggestions. It's a little repetitive - but open to ideas - as you can see I'm trying to do a little push/pull style. I do back squats one session then front squats another session, etc... Deads are deads each time but I don't mind, bench is replaced by... bench. So happy to hear some ideas.
 
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Started stronglifts yesterday too. It's going to be better for me because the racks are always quiet compared to the dumbbells. Only two bench presses an ld they are quite busy so felt like a bit of a twonk doing an empty bar but hey ho see how it goes in 12 weeks!
 
LiE said:
10 sets of 5? RIP.
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Yup - fancy a bit of volume training for a few months. Was discussing it with Ice and we're both agreed it's a good way to go. :)

It WILL kill me. Session 1 is at 75% of 1RM - so not exactly light! :D

I like volume. 90s rests. 4s lowering phase to. I'm going to die.

Maybe I don't need that much variation, as I'm more interested in the big compounds anyway. However - yeah. Bring on the party! :D
 
How does it even work, I'm fairly certain I couldn't actually do 10x5 of 75% 1RM. Does the weight go down per set or do you just have to be a man beast?
 
I woud suggests keeping back squats as a main like you have with bench and deads, and ditching leg press altogether and doing front squats and goblet squats instead. Obviously weight on these would be lighter then if they were done as the main lifts, but I think there is more to be gained overall from these then there is from leg press :)
 
I think I agree Sylas. Was keen to mix it up. But keeping back squats and doing front squats as the secondary exercise might be best. :)

Right, guys how this works is as follows.

Normally one would do the following days:

Day 1: Chest and Back
Day 2: Legs
Day 3: Off
Day 4: Arms
Day 5: Off
Day 6: Chest and Back
Day 7: Legs
Day 8: Off
Day 9: Arms
Day 10: Off

However, dedicating a whole session to arms goes against my ethos - and is a waste of time IMO.

And you know me... I like to hybrid-ise my workouts! :D

So session 1, after calculating what your 10RM is (typically this is 75% of your 1RM), you perform 2 major compound exercises at 5 reps, for 10 sets. With 90s rests. With a 4s lowering phase (unless it's deads or other fatigue compromising lifts).

Then when you reach day 10, day 11 kicks off with a new session. The new session adds 6% of weight to the ones you did in session 1. However you do 10x4.

Then on day 21 - you start session 3. 8% increase in weights from session 1. 10x3 sets/reps.

Then day 31, you start session 4 (which is session 2's weights but at 10x5 instead of 10x4).

Day 41, session 5 (you guessed it, session 3, but 10x4 instead of 10x3).

And day 51, session 6 (you add you 8% to the weights done on session 3, for 10x3)

So that's a 60 day cycle.

I'm going to do 1x60 day cycle and see how it goes, and either do one more or go back to my hybrid 5/3/1. I just fancied a bit of change and a bit of volume. :)
 
Cristian said:
Nothing wrong with training for vanity rather than sitting on the couch all day long. Even those who "never do bicep curls" wear a tight t-shirt every now and then so I can understand that. ;)

But having legs that fit into skinny (carrot whatever) jeans and being confusable with a girl from behind is just sad, no man should ever be in that position.:D
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I ordered some shorts from the French Connection sale the other day, both 28 waist. I had to return one pair today because although the waists were identical, one pair were stupidly tight around the butt as they were a slimmer fit. Hooray for squats. When I started losing inches on my waist, the problem was my own stuff no longer fitting me. Now the problem is getting stuff that fits me properly!

Can't do skinny jeans either, although I can do slim if the waist is slightly larger than my own.

/squattersshelfbutt
 
I visit the gym every day. I get up early, around 6am, have a healthy breakfast. Then I limber up and always walk to the gym which is approx 5 miles away.

Then, when I get there I always arrive at the gym the same time every morning. I get to the door, turn around and walk home!

Job done!
 
Djdom56 said:
Cool story bro, tell it again!

:rolleyes:
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I visit the gym every day. I get up early, around 6am, have a healthy breakfast. Then I limber up and always walk to the gym which is approx 5 miles away.

Then, when I get there I always arrive at the gym the same time every morning. I get to the door, turn around and walk home!

Job done!
 
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