*** The 2015 Gym Rats Thread ***

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reiyushin said:
Not supposed to squat today but had a play with some wider stance work. It shows potential but it'll take a lot of work to get my groove corrected.

This is 240, not bad for a first try with new stance.

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When you've got to go, you've got to go, I guess. :D

Serious work! Well done! :)

Sukh said:
Hi guys - just started working out a bit and following the beginners guide.

One issue I find is doing bent over dumbbell rows - I feel like I use too much arm and not enough back muscle. The things I try to do is use my hand as a hook rather than gripping tight (to stop so much forearm/bicep work) and think about the backs of my elbows being pulled up. Anything else I should be doing to isolate back muscles?
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Pull your elbow, yes, but are you pulling it back to your waist? Also, if the weightis too light, a lot of people are tempted to stabilise the angle of travel of the dumbell (I.e. Maintain a certain position with it) using muscles of the arm.

Finally, it is also difficult to get the lats to feel like they have actually done anything from my experience: they often just die quietly whilst the arms muscles are a bunch of attention-seekers.
 
A friend has lent me a belt I can use to attach weights to. Just started my full session of 5 * 8 weighted pull ups and my god...even the 2.5kg I've put on is killing me :eek:
 
ARGH! Does anyone else get issues with youtube and uploading videos? Or is it just me?

Nearly EVERY time I need to acknowledge third party content and/or dub over some weird song or try and remove it using their shoddy video manager.
 
I'm back in the gym now, started slowly getting my diet in check the 15th of July last year, started training again in November and have dropped 4 stone... Can actually buy stuff from the high street now which is cool... dropped 8" off of my waist, I've gone from 3xl to 1xl in some clothes which is cool.

Doing a hour cardio in the am, an hour cardio in the PM and my weights are low weight and high rep which has been really hard getting my mind around as I used to power lift... things are going well :) Just doing chest/tris, back/bis and shoulders at the moment... Not working legs because after carrying around such a big weight for so long I have monster legs :D
 
Well at least do Squats....it's ridiculous not working legs no matter how much you walk or whatever.

Speaking of legs, i am going to do this leg workout for a few months to strengthen them better:

Barbell Squats 6 sets
RDL's 5 Sets
Walking DB Lunges 3 Sets
Seated Calf Raises 4 Sets
Seated Leg Curls 3 Sets
Leg Press 4 sets(probably will dropset on these with high reps as a finisher to workout)

Anything i should change? i am not much of an advanced lifter at the moment as i only been training a year or just under.
 
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Freefaller said:
I'm guessing he's hinting at that I do reasonably heavy weighted pull ups and dips....
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Ah right... I was hoping there was some juicy gossip involving either vomiting into a brown bag or carrying a bottle of "hobo juice" with you whilst you did pull ups to give you that extra bit of energy :p
 
cHk4 said:
started training again in November and have dropped 4 stone... Can actually buy stuff from the high street now which is cool...
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I lost the same amount of weight and it was nice being able to get trousers to fit both waist and legs.

Now that I'm lifting weights I'm back to the problem of having to choose between fits the legs and loose waist, or fits the waist and can't fit my legs in :mad:
 
I got a triple on neutral grip pull-ups with 20kg on the belt and probably had 1-2 in the tank... I weigh as much as a child though. Up to +15kg 3x5 although just trying to maintain that on my diet atm.
 
FrenchTart said:
A friend has lent me a belt I can use to attach weights to. Just started my full session of 5 * 8 weighted pull ups and my god...even the 2.5kg I've put on is killing me :eek:
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5 x 8 pull-ups is good - I struggle with them a lot. I feel your pain on added weights though - it really does make a difference just adding a few % to your body weight.
 
Serious question for a serious problem.

I've complained about my left shoulder issue before and got referred to the mobility thread. (rightly)

The back story is I have been bulking and trying to increase my lifts over the course of 2014. I did well and was close to cutting. Throughout the year ever 2-3 months I would get shoulder pain in my left shoulder. I would either take some time off and it went away or I would train through it and it would go away.

This time however I have taken a week off and it still isn’t better. I googled around and I believe what I have is called Shoulder impingement or possible rotator cuff tendonitisis. (I think they are the same thing, not sure)

This is a reoccurring issue. So I am ready to take my mobility seriously otherwise the alternative is not training anymore. :(


Initially I have stopped all training. No more shoulder presses or chest presses. In the mean time I am looking in to doing mobility stuff on the shoulder.

The shoulder dislocations and the rotator cuff external rotations all seem good. I will do a bit more research and find out what else I need to do.

Now on to why this has happened and why it keeps happening. Is this a form issue, a programming issue or something else?

What I have been doing which is splitting my routine in two two parts. So I'll do a heavy shoulders with chest presses for reps on a Monday and a heavy chest day followed by shoulders for reps on a Thurs.

The other two days will be the same by back/biceps. (Tues, Fri)

This has served me well as I have managed to increase my lifts this year. However maybe this is too much volume/frequency hence why my shoulder got injured?

I’m going to take this slow, give myself a good few weeks off, do my mobility stuff and then once I feel the shoulder is pain free again (I hope it gets better) I will start light weights once again.

I will probably give the beginners routine a bash in the stickies once I feel the shoulder is better.
 
opethdisciple said:
Serious question for a serious problem.

I've complained about my left shoulder issue before and got referred to the mobility thread. (rightly)

The back story is I have been bulking and trying to increase my lifts over the course of 2014. I did well and was close to cutting. Throughout the year ever 2-3 months I would get shoulder pain in my left shoulder. I would either take some time off and it went away or I would train through it and it would go away.

This time however I have taken a week off and it still isn’t better. I googled around and I believe what I have is called Shoulder impingement or possible rotator cuff tendonitisis. (I think they are the same thing, not sure)

This is a reoccurring issue. So I am ready to take my mobility seriously otherwise the alternative is not training anymore. :(


Initially I have stopped all training. No more shoulder presses or chest presses. In the mean time I am looking in to doing mobility stuff on the shoulder.

The shoulder dislocations and the rotator cuff external rotations all seem good. I will do a bit more research and find out what else I need to do.

Now on to why this has happened and why it keeps happening. Is this a form issue, a programming issue or something else?

What I have been doing which is splitting my routine in two two parts. So I'll do a heavy shoulders with chest presses for reps on a Monday and a heavy chest day followed by shoulders for reps on a Thurs.

The other two days will be the same by back/biceps. (Tues, Fri)

This has served me well as I have managed to increase my lifts this year. However maybe this is too much volume/frequency hence why my shoulder got injured?

I’m going to take this slow, give myself a good few weeks off, do my mobility stuff and then once I feel the shoulder is pain free again (I hope it gets better) I will start light weights once again.

I will probably give the beginners routine a bash in the stickies once I feel the shoulder is better.
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Self-diagnosis - whilst edifying - are not generally the best way of doing things.

Go and see a physio. :)

Chances are it is an artefect of tight pecs and weak rotator cuff, coupled with bad form.
 
Hello.

Possibly a mixture of things, too much frequency on the shoulder, some kind of existing tightness pulling your shoulder in to bad positions hence the recurring problem, it could be all sorts.

In short, I'd look at spacing our routine out or changing it, I ended up splitting my chest and shoulder days (Mon/Thurs) so my shoulder has time to recover...otherwise your shoulder will take a pounding.

Do your mobility! As you have said yourself already. Dislocations, internal/external band work, Internal/external rotation work, lots of stretching of the pecs. I don't care if you say they aren't tight they will be tight, just look in to how to stretch them so as not to aggravate your A/C joint.

Take a week or two off of pressing, do mobility and stuff, work things back in slowly. A knackered shoulderis a pain to fix. You may also want to look in to how much pullingwork you are doing also in comparison to pressing.


Edit: physio as above
 
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