For the gym rats

Status
Not open for further replies.
Freefaller said:
TBH I just felt like doing behind the neck - it's not really good as it can cause a lot of injuries and it puts the shoulder in an unnaturally strained position - I usually do front presses to which really you should do instead. behind the neck is a lot more sensible doing light weights as I have because of that fact. :)
Click to expand...

I much prefer behind the neck. I only do in front if i'm doing c+p (for obvious reasons)
 
I need to start doing more cardio really, otherwise I'm just going to end up putting on weight in the wrong way and just look silly :p

However I am reasonably 'skinny' now in some areas, so bulking up wouldn't be such a bad thing as long as I do it right.
 
OoOverclockaoO said:
I really enjoy my cycle to work in the morning - not just that it gets me to work quicker.

Am considering buying a road bike though as my current one only has one gear (highest one) , small frame and thick off road tires , at least makes it a bit more challenging :p
Click to expand...

crack some slick mountain bike sized tires on if you want a nice cheap way to make it a nicer ride, made the world of difference to mine but ment i could still put my knobbiles back on for off road trips
 
Did my first split train today, 2 hours on back in 2 sessions seperated by 3 hours and a feed.

Kicked off with deadlifts, really trying to get used to these im still uncomfortable with heaviest weight

Deadlift
180 5x5

Bor
90 x 5
100 4x5

full rom pulldowns
65 5x5

partials (back focused)
40 5x8



Session 2

Tbar row
90 5x8

Seated row
70kg 5x8

Single arm row
30kg 5x8
(wasnt sure about these, biceps were crapping out by the end, think the back had more to give but i have no way to work it without biceps...)
 
What do you guys reckon about lifting when you're 'sick'? I'm rarely sick or feel sick, but today I have a bit of a cold sweat. I don't really want to miss my session but at the same time I'm wondering whether lifting in a sub-par state could be counter productive. I've never been in this position before. Thoughts?
 
Thought I would keep this in this thread rather than starting a new 1. Im looking for a bit of a change in routine as i have been doing this latest one for a good few months now. My goals are bulking and i am "Assisted" if you know what i mean.

Current routine is:

Day 1 - Chest/triceps

- Bench press 10, 8, 6
- Incline dumbell press - 10, 8, 6
- Dips (bw + extra weight), 10, 8, 6
- Close grip bench - 10, 8, 6
- Cable pushdown - 10, 8, 6

Day 2 - Shouders

- Dumbell press 10, 8, 6
- Barbell military press - 10, 8, 6
- Side raises - 10, 8, 6
- Rears - 12, 10, 8

Day 3 - Legs

- Squats - 10, 8, 6
- Narrow squats 3 X 10
- SLDL - 10, 8, 6
- Leg extension - 10, 8, 6
- Hamstring curl - 10, 8, 6


Day 6 - Back + biceps

- Deadlifts 10, 8, 6
- Bent over barbell rows 10, 8, 6
- Lat pulldown - 10, 8, 6
- Shrugs - 10, 8, 6, then a final drop set
- EZ bar curls - 10, 8 ,6
- Alternate dumbell curls - 10, 8, 6


I also feel like my arms are lagging a bit, anybody got any ideas on a better way to train them?

Thanks
 
Rosbif said:
What do you guys reckon about lifting when you're 'sick'? I'm rarely sick or feel sick, but today I have a bit of a cold sweat. I don't really want to miss my session but at the same time I'm wondering whether lifting in a sub-par state could be counter productive. I've never been in this position before. Thoughts?
Click to expand...

depends on what you recovery is like. Im one of those people who 'never' gets sick, as in 5 mins stomach ache for me is probably food poisoning that would put most people in bed for a week. A sniffle for me is flu for someone else.

So when i get sick i just carry on, my immunity is second to none. But not everyone is like this and heavy lifting can stress your immune system heavily. Also no one is invincible, if you feel like there is any chance you might feint or feel woozy you dont want a lump of iron on your back of over your face, if this is the cas4e dont train.

Otherwise i suggest keep it light, higher reps lower intensity and stop any time you feel really bad. I'll admit im a big proponent of fighting through sickness and its always stood me in good stead, going to bed only cures women and queers imo
 
NitrogenY3K said:
snip
Click to expand...

Hey m8, what about switching to a 5x5 for a bit and then do a high density arm day. I would NEVER advocate an arm day ordinarily as many here know. But you 'enhanced' recovery should allow for one. This is what i would do for around 4 weeks max once a week

preacher curls 8x10
superset
tricep extension 8x10

overload preacher eccentrics 3x5
overload tricep negatives 3x5
(require spotting)

lying dumbell curls 4x8
tricep rope pressdown 4x8

Then i would take about 4 hours off with some good nutrition and do it all again in the PM.

fun :D

(ps im assuming you mean 'proper' assisted not a coupla dbols and a pint ;))
 
Last edited:
Ultra_Extreme said:
Hey m8, what about switching to a 5x5 for a bit and then do a high density arm day. I would NEVER advocate an arm day ordinarily as many here know. But you 'enhanced' recovery should allow for one. This is what i would do for around 4 weeks max once a week

preacher curls 8x10
superset
tricep extension 8x10

overload preacher eccentrics 3x5
overload tricep negatives 3x5
(require spotting)

lying dumbell curls 4x8
tricep rope pressdown 4x8

Then i would take about 4 hours off with some good nutrition and do it all again in the PM.

fun :D

(ps im assuming you mean 'proper' assisted not a coupla dbols and a pint ;))
Click to expand...

Yeh i could try that for a short perioid try and shock my arms a bit.:)
No not a couple of dbols and a pint haha, how does test/tren/winny sound;)
 
NitrogenY3K said:
Yeh i could try that for a short perioid try and shock my arms a bit.:)
No not a couple of dbols and a pint haha, how does test/tren/winny sound;)
Click to expand...

sounds like a party for the muscles :D

I dont have experience of short term shock therapy on body parts as such but its something i have looked into quite a lot and it makes sense to me. Using a combination of pre-fatigue high volume sets with overload negatives then standard hypertrophy reps hits almost every muscle fibre type imaginable. This would likely cripple someones training if they were unassisted however on that cocktail recovery should be fine
 
Arm and leg day 5x5 slow and controlled.

Leg extensions
x5 50 kg
x5 70 kg
x5 90 kg
x5 120 kg
x5 150 kg

Mix chin ups with Ez curl bar
Chin ups x5 followed by x5 EZ curl bar 26.5 kg
Chin ups x5 followed by x5 EZ curl bar 36.5 kg
Chin ups x5 followed by x5 EZ curl bar 46.5 kg
Chin ups x5 followed by x5 EZ curl bar 56.5 kg
Chin ups x5 followed by x5 EZ curl bar 66.5 kg

Reverse EZ curl bar 5x5
5x5 46.5 kg

Hammer curls 5x5
x5 25 kg
x5 25 kg
x5 25 kg
x5 35 kg
x5 45 kg

Triceps Pushdown 5x10
x10 20 kg
x10 40 kg
x10 60 kg
x10 80 kg
x10 100 kg

Standing Low Pulley Deltoid Raise
x5 15 kg
x5 20 kg
x5 25 kg
x5 35 kg
x5 40 kg

Calf raises with diping belt
5x5 50 kg

Cardio
Crosstrainer for half an hour, high resistance and fast paced.


I'm shaking as I write this lol, it was tough going I can tell how much Christmas indulgence has effected me but That will pass with a fortnight of good eating and hard lifting. Chest day and arm/leg day out the way now just back/legs day to go, happy lifting people;).
 
Last edited:
Thats just years of gradually upping the weight, cant stand it when people throw it up whats the point in that. There are loads of Youtube clips of people throwing weights around pointless really.
 
Having some shoulder problems recently. Flat bench and flys are fine but incline movements hurt my right shoulder. I had to cut short my workout today because inlince db bench was killing me :(

Anyone got any ideas? I've never been injured before so it's a new thing.
 
Status
Not open for further replies.
Back
Top Bottom