[[[The 2022 Gym Rats Thread]]] ᕦ(ò_óˇ)ᕤ

Ordered a 13mm lever belt from strength shop it arrived yesterday. Quite stiff but looks top class ill start using it next week for top sets.
 
Hopefully got a new job which means no more 12hr day/night shifts after 10 years. Hoping I see some return-to-normal-sleeping-pattern gains. Will also mean I don't need 2 gym memberships so hoping for RIP Pure gym, ye shall not be missed.
 
Being at home more does have its advantages. Although my strength has plateaued (squat 220kg-ish, deads 250kg-ish, bench 130kg ish) I've been focusing on being less dad bod. I do want to get my numbers up though but I don't have the focus or attention to really push myself these days, and whilst I know many 40+ year olds are able to do more - for a non competing person I'm not too disappointed. I just need more work on functional mobility, getting a bit stiff and impinged more frequently than I used to.



I do work better with routine and consistency, which I have struggled with. That said my general fitness is up, I fatigue less quickly, but recovering from niggles and injuries does take longer.
 
Little video of my current squat PB from today, pretty happy with how it moved considering I'd done a fair it of volume beforehand and free weight squatting isn't in my plan these days.

140kg for a 7.5kg PB compared to last try in November.
I think my all time PB is about 150ish back when I was really training hard so I'm happy to hit that considering the main focus at the minute is getting back into shape and healthy.
 
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Somnambulist said:
Hopefully got a new job which means no more 12hr day/night shifts after 10 years. Hoping I see some return-to-normal-sleeping-pattern gains. Will also mean I don't need 2 gym memberships so hoping for RIP Pure gym, ye shall not be missed.
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Sleep is one of my biggest problems, between Sunday to Thursday nights I end up getting around 6-7 on average. Usually I get 8 on the weekends but Friday night was a total **** up I had like 4. All day felt dead.

About once to twice a week I end up getting less then 6 hours of sleep, I'm not sure if it's a physical or mental thing.
 
Sleep is critical but it's not the actual length of sleep it's the quality of sleep. Deep sleep is what helps fix your body, but your mind needs REM sleep to sort itself out. I've had nights of 5hrs sleep where I feel pretty refreshed and others where I've had 7 and feel rubbish.

Another good thing for health is cold showers or ice baths. They can help regulate your mood and endorphins levels too and have actually been proven to support better sleep. Though I accept it's not for everyone. I'm a cold shower/ice bath convert though.

Nootropics can help regulate cortisol levels too which might be worth exploring.

Lastly meditation has been a life changing thing for mez over the last 5 years.
 
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With a spotter I reckon I could have cranked out at least another rep. Watching the video I feel like I pulled the rep slightly before where I'd ideally like to hit but for a general gym PB I'm happy enough.
 
Looking for some advice on my current routine

Currently do In a home gym with bench/rack, cable machine and dumbells

push day

bench press
Incline dumbell press
dumbbell flys
overhead press
tricep push downs
dumbell tricep extensions
arnold presses
lateral raises

pull day

lat pull downs
seated rows
deadlifts
hammer curls
EZ bar curls
reverse push downs
Barbell shrugs

legs day

squats
Leg extensions with cable machine
calf raises
hip thrusts

I curently do push/rest/pull/rest/legs/rest/rest

Push and pull days take around 1 hour each but my work pattern gives me less time to workout every other week before i have to get son from school.

Would it work if I split the workouts and put in a couple more excersises to cover about 40 mins each day and cut out the rest days to just the weekends? Can I split push to chest+bit of shoulders day 1 and bit of shoulders/triceps day 3 or is that going away from the point of push pull days? I've been doing the current workout around 6 month, still new to this really.

So push/pull/push/pull/legs/rest/rest

Sorry if confusing.

Thanks.
 
I would say you want to be hitting each muscle twice a week really. I'd rather two two shorter workouts twice a week than single long one. You could alternate incline dumbbell press and fly's on each days to cut out workout time. On the Monday only do incline then the Wednesday to the flys for example? Can super set lat raises and your tricep isolation to save a bit of time as well.

@Freefaller you are so far away from a dadbod lol. I'm 28 and would be extremely happy with that. :p
 
utajoker said:
Looking for some advice on my current routine

Currently do In a home gym with bench/rack, cable machine and dumbells

push day

bench press
Incline dumbell press
dumbbell flys
overhead press
tricep push downs
dumbell tricep extensions
arnold presses
lateral raises

pull day

lat pull downs
seated rows
deadlifts
hammer curls
EZ bar curls
reverse push downs
Barbell shrugs

legs day

squats
Leg extensions with cable machine
calf raises
hip thrusts

I curently do push/rest/pull/rest/legs/rest/rest

Push and pull days take around 1 hour each but my work pattern gives me less time to workout every other week before i have to get son from school.

Would it work if I split the workouts and put in a couple more excersises to cover about 40 mins each day and cut out the rest days to just the weekends? Can I split push to chest+bit of shoulders day 1 and bit of shoulders/triceps day 3 or is that going away from the point of push pull days? I've been doing the current workout around 6 month, still new to this really.

So push/pull/push/pull/legs/rest/rest

Sorry if confusing.

Thanks.
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I personally like to hit things twice a week.

I currently follow this programme I have made for myself:

Upper power
Lower Power
Upper Volume
Lower volume

Power is low reps, high RPE, average number of sets to really break plateaus. They focus on the main exercises, squats, deads, shoulder press and bench. With some large accessory work but on lower volume, focussing on power and speed.
Volume, is lower weights, lower RPE but higher reps and higher sets. These ones are less focused on the main lifts, but mainly accessory lifts, i.e. inline bench, pull ups, cable rows, split squats etc...

My question:

Are you making progress?
How intense are your workouts?
How much volume?

Alternatively, you could do what also works well if you only want to train 3x a week.

Day 1:
Squats
OHP
Deads
+ 2 accessories

Day 2:
squats
bench
BOR
+ 2 accessories

Day 3:
Squats
OHP
Deads
+2 accessories

Then repeat

It can get dull - which is why the accessories are great.

You can also vary it by doing power focus (3x3) or medium volume (5x5).

If you can squeeze 4 workouts a week then you can add a bit more variety - but it's better to stick to a schedule that works for you and is realistic.

IMO you're squeezing a little TOO much in each work out - better to do a little less but focus on the more important lifts, and either add another day, or vary the accessories.

Just my opinion!
 
MikeTheNative said:
I would say you want to be hitting each muscle twice a week really. I'd rather two two shorter workouts twice a week than single long one. You could alternate incline dumbbell press and fly's on each days to cut out workout time. On the Monday only do incline then the Wednesday to the flys for example? Can super set lat raises and your tricep isolation to save a bit of time as well.

@Freefaller you are so far away from a dadbod lol. I'm 28 and would be extremely happy with that. :p
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Haha - I've probably got to work a little harder at avoiding dadbod as I'm 15 years older than you! :D Thanks though, for 3 years I did very little when the kids were young I was focussing on them, but it did me no good mentally or physically. If I could get rid of my niggles then I'd be super happy.
 
How would this look?

Monday Push 1

Bench press
Overhead press
Lateral raises
Tricep push down

Tuesday pull 1

Deadlifts
Barbell shrugs
Hammer curls
Reverse pushdown

Weds legs

squats
Leg extensions with cable machine
calf raises
hip thrusts

Thurs push 2

Incline bench press
Dumbell flys
Arnold press
Dumbell tricep extensions

Fri pull 2

Lat pull downs
Sealed rows
Ez bar curls
Straight leg deadlift

Sat and Sun rest

From what I have been following I have lifted more total weight every session either by more reps or more weight. I start with 3x8 reps then increase 10,12,15 then drop back to 8 with more weight.

I can work out every weekday with no problem but every other week I work later so less time at home before I get my son from school.

Some weeks i do struggle towards the end of the workout and can't do what I did the previous week
 
5 days straight is a lot unless you're doing shorter sharper/intense sessions, but don't be afraid to rest. Rest is critical. Perhaps do train mon-tue, rest wednesday, train thu/fri. 3 days rest is fine. Especially if you're hitting different body parts on mon/tue, thu/fri, it means you're effectively getting 2 days rest between body parts.

Ultimately, are you progressing?
 
I am progressing

My first 3 tracked workouts total lifted where

3rd jan Push 4500kg
5th jan Pull 4700kg
7th jan Legs 3700kg

Last 3 recored

28th feb Push 5500kg
2nd mar Pull 7800kg
4th mar Legs 6300kg

I started mid August. Time is the main thing. I am rushing sets some days so I can be finished or cutting rest between sets and would rather be able to take my time. I'm going to try the above for a few months and see how it goes.
 
tom_e said:
Little video of my current squat PB from today, pretty happy with how it moved considering I'd done a fair it of volume beforehand and free weight squatting isn't in my plan these days.

140kg for a 7.5kg PB compared to last try in November.
I think my all time PB is about 150ish back when I was really training hard so I'm happy to hit that considering the main focus at the minute is getting back into shape and healthy.
Click to expand...

ooooooooooooooo this feels like a bit of friendly competition could ensue, keep up the good work man this looked comfortable and clean.
 
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