For the gym rats

Morba · 4 Jan 2008 at 08:48

Pigeon_Killer said:
Just resurrecting this thread to find out how many of you hit the goals you set yourself at the beginning of the year.

bloody good lifting mate

as for goals, i have hit none of them due to various injuries, moving and over xmas i have had a rather **** time keeping me out of the gym.
decided late in the year to switch to HST which i was unable to complete due to a few reasons (like working all but 3 days in november including doing 3 all nighters).

will sort myself a stable base to work from and then get back in the gym proper ASAP and look to set some new goals.

oddjob62 · 4 Jan 2008 at 19:39

Same here Morbs. But i think (hope) this will be my year. I'm back on WSB, (which is what i was using when i was at my strongest), got my goals sorted, and ready to kick some iron's butt (i realise that would hurt irl

)

NickK · 4 Jan 2008 at 20:08

Goals this year:

Kickboxing 4th Kyu (purple belt). Currently 6th Kyu.

Bakedgoods · 4 Jan 2008 at 20:57

Got back from Australia last night, started calculating rep maxes for HST earlier today!

Styles · 4 Jan 2008 at 22:22

Wardie said:
Got back from Australia last night, started calculating rep maxes for HST earlier today!

And?!? I've not kept up with your (Awesome) progress, have you started the HST and if so, how's it treating you?

Bakedgoods · 5 Jan 2008 at 09:27

I've not started it properly, spending a few days working out rep maxes.

Got some serious hamstring doms from Lunges today though

(Thanks again!)

Styles · 5 Jan 2008 at 16:46

Lunges are quality man, hard work.

Let us all know how you get on.

alexakasloth · 5 Jan 2008 at 19:02

Finally, after 4 months I have enough to buy a gym membership again!

Looking for some critique on this 3 day split:

back/triceps
W/U - Deadlift 1x 15
deadlifts 3x8
front pulldowns (alt with pull ups) 3x8
Rows 3x8
Dips 3x12

Chest/biceps
W/U - Bench 1x 12
DB bench 3x8
incline bench 3x8
cable fly's 3x8
hammer curls 3x12

legs/shoulders
W/U - Squats 1x 15
squats 3x8
leg press 3x8
SLDL 3x8
db shoulder press 3x8
lateral raise/shrugs 3x8

Thanks in advance

benjo plz. · 5 Jan 2008 at 19:11

maybe too much pressing on the weds, would also consider swapping out flyes for weighted dips, and you'd probably be better off with some more shoulder exercises (esp compound - military press?)

Styles · 5 Jan 2008 at 19:13

$loth said:
Finally, after 4 months I have enough to buy a gym membership again!

It's been a while but at least you've got back into it

back/triceps
W/U - Deadlift 1x 15
deadlifts 3x8
front pulldowns (alt with pull ups) 3x8
Rows 3x8
Dips 3x12

I wouldn't warm up with a 15 rep set of deadlifts. I would actually change deadlifts from 3x8 to 4x6 as form tends to suffer on higher rep sets of deads. Alternate close grip and wide grip pull downs and pull ups. Maybe add some T-bars in every now and again.

Chest/biceps
W/U - Bench 1x 12
DB bench 3x8
incline bench 3x8
cable fly's 3x8
hammer curls 3x12

Warm up less weight more reps, about 15. Rest seems ok to me personally. Switch DB bench and BB bench around ever 4 weekly (works great imo) and incline first one week, flat first the next.

legs/shoulders
W/U - Squats 1x 15
squats 3x8
leg press 3x8
SLDL 3x8
db shoulder press 3x8
lateral raise/shrugs 3x8

With shoulders start at the back and work to the front imo. So swap your two shoulder movements around. If you don't get much impact from training on your legs then up the reps because a lot of people respond to higher rep sets on legs.

Thanks in advance

You're welcome

Styles · 5 Jan 2008 at 19:14

Double post - Ignore

alexakasloth · 5 Jan 2008 at 20:15

Phnom_Penh said:
maybe too much pressing on the weds, would also consider swapping out flyes for weighted dips, and you'd probably be better off with some more shoulder exercises (esp compound - military press?)

Weighted dips might be a hard one as I don't have a dipping belt plus i'd be doing them twice a week. With a mil press I could swap that every couple of weeks with the shoulder press, however how do you recommend I do these? Standing up with a barbell like that kind of, scares me.

alexakasloth · 5 Jan 2008 at 20:18

Styles said:
It's been a while but at least you've got back into it

[/quote

Thanks man

I wouldn't warm up with a 15 rep set of deadlifts. I would actually change deadlifts from 3x8 to 4x6 as form tends to suffer on higher rep sets of deads. Alternate close grip and wide grip pull downs and pull ups. Maybe add some T-bars in every now and again.

Click to expand...

I remember that repxset range being quite beneficial for deads, I know I asked you this stuff on msn but thanks all the same for posting it here

Warm up less weight more reps, about 15. Rest seems ok to me personally. Switch DB bench and BB bench around ever 4 weekly (works great imo) and incline first one week, flat first the next.

Click to expand...

So would that be wk1 db flat, wk2 db incline, wk3 bb flat, wk4 bb incline?

With shoulders start at the back and work to the front imo. So swap your two shoulder movements around. If you don't get much impact from training on your legs then up the reps because a lot of people respond to higher rep sets on legs.

Click to expand...

I'll give that a try, I see some people doing 15 rep+ on squats.

Thanks for the help guys, does anyone else have anything to add?

Styles · 5 Jan 2008 at 20:32

So would that be wk1 db flat, wk2 db incline, wk3 bb flat, wk4 bb incline?

I'd go for:

Week 1: DB Flat
Week 2: DB Incline
Week 3: DB Flat
Week 4: DB Incline

Week 5: BB Flat
Week 6: BB Incline
Week 7: BB Flat
Week 8: BB Incline

Week 9: Repeat Week 1

I'll give that a try, I see some people doing 15 rep+ on squats.

I was thinking more along the 12 rep range

pabloB · 6 Jan 2008 at 14:55

Guys,

I'm gonna be out of action for a little bit as I've got to have a knee op! Is there any kind of CV I can do using my arms before I do work using weights - I just don't want to put on too much weight through inactivity and anything I can do to prevent this would be good!

Cheers Paul

[TR]SweetSpotOz · 6 Jan 2008 at 15:47

We have really strange swimming machines at my gym. Maybe something like that?

I'm guessing you can't do rowing?

pabloB · 6 Jan 2008 at 15:57

markyp23 said:
We have really strange swimming machines at my gym. Maybe something like that?

I'm guessing you can't do rowing?

Nah any use of the legs will out for a month at least I suspect

Have posted about my injury here http://forums.overclockers.co.uk/showthread.php?t=17823635

[TR]SweetSpotOz · 6 Jan 2008 at 16:32

pabloB said:
Nah any use of the legs will out for a month at least I suspect Have posted about my injury here http://forums.overclockers.co.uk/showthread.php?t=17823635

The sort of thing I'm talking about is a seat with some handles and you move your hands in a freestyle stroke fashion.

Otherwise doing upper body weights quickly with high reps gets my heart rate up really high.

Styles · 6 Jan 2008 at 16:35

pabloB said:
Guys,

I'm gonna be out of action for a little bit as I've got to have a knee op! Is there any kind of CV I can do using my arms before I do work using weights - I just don't want to put on too much weight through inactivity and anything I can do to prevent this would be good!

Cheers Paul

Give your body a rest and time to recover and just make your diet is perfect and you will be fine.

Alibaba99 · 6 Jan 2008 at 20:09

$loth said:
Weighted dips might be a hard one as I don't have a dipping belt plus i'd be doing them twice a week. With a mil press I could swap that every couple of weeks with the shoulder press, however how do you recommend I do these? Standing up with a barbell like that kind of, scares me.

Can't you clamp a dumbbell between your legs?

For the gym rats

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