*** The 2013 Gym Rats Thread ***

seriously this gym is a turd! 90% of it is covered in cardio equipement that only 10% of the members use and i waited for an hour and i couldn't get my squats done! went on the leg press machine did 6 sets of 86kg and then 5x2 of 180kg but that is nothing compared to what i get from squats :(

no shoulder press either! went for 5 extra sets of chin ups..

stupid stupid management of space tbh.. wish i could find another gym around but all of them are either fitness first, easy gym or the gym group(which im currently in)

sucks tbh.. funny how i can't find a good gym around north london?! anyone know of any?
 
Looked at the wall for the results of the dip competition (bodyweight for reps) my gym had for a charity thing on Sunday. Winner was some dude with 64 dips @ 78.8kg

Cardio dips! Myron.
 
Freefaller said:
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. :)
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Cheers dude :)

Do you superset the two exercises on each day?
 
Freefaller said:
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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Would alternating in weighted press-ups be an option? It might be difficult to get enough weight to be challenging added on your back but a couple of 25kg plates would certainly up the difficulty a bit.
 
Freefaller said:
AGVT Snip
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I remember when I did regular GVT, jesus christ that was DOMS central, quite humbling though. Would lean towards AGVT if I ever did volume training again as since I did the regular version I'm keener on weight progression.

Freefaller said:
No. One after another. But if you could if you wanted but that would be insane!
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Regular was suppersetted which is probably why it was such a sweatfest!

Be interested to see how you get on :cool:
 
Had last week off from gym with back ache, in the hope it would be gone this week but it isn't.
So i booked in to see teh physio on Monday next week.
I have hit the gym again this week (rightly or wrongly I don't know) Last night was chest day with a bit of bicep and ab work thrown in
Today my back isn't aching as much which is good.
Today however is back day, it is my lower back that is hurting so I will be skipping deadlifts and cleans tonight.

Would you bother even doing back day in my situation ?
 
Depends whats wrong, I did my back in February last year and I still have issues.

I manage it because I kind of know what can trigger the pain and what can sometimes relieve some pain. My spinal erectors tend to get a bit stiff from time to time (too much use, bad form potentially, sitting in a chair badly etc) jabbing a ball in to the muscle and surrounding area (read, not my spine!) helps. - I wouldn't advise self diagnosing unless you know kind of what you are doing, I probably shouldn't be but I've seen a fair few people about it now and have had it for over a year so kind of know what does and doesn't help.

See the physio, explain EXACTLY what is wrong to try and avoid the usual garbage they will no doubt talk about and the crappy exercises they'll get you to do.
 
I wouldn't be doing cleans at all if I didn't know how to do them. If your lower back pain is due to lifting, its probably fair to say that you don't know how to do cleans.

Having said that, there's loads of back stuff you can do that doesn't loads your lower back at all.
 
Hello all, i have just started working out again after a couple of years of no muscle workouts at all, but im experiencing pain in my anicubital space (behind the elbow, correct me if im wrong), ive never felt this before, when i try and do a bicep curl when i have this pain its like someones sitting ontop of the weights and i just cant move it, this is after a light workout. its the first time ive ever felt pain behind the elbows which seems to be sapping all of my strength out of my arms for bicep curls, ive never felt this even when i did a year in the gym. is this something i should worry about?
 
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Delvis said:
As above, or attack it
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Two quite different approaches, i would attack it if i was assured it wouldn't damage anything, i would like to see if anyone else has had similar issues before, maybe half the weight of the curls and do 5 sets of 20?, compared to the 5 sets of 10 im doing with 8kg, i have no issues at all with benching.
 
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Go see a physio, I wouldn't do anything if you think you're going to damage yourself...Or, at the least, your GP who would probably tell you to stop anything physical for 2 weeks
 
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