*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
There's been a few threads lately and Tank has posted a brilliant video explaning it perfectly. Make sure you stick your arse out have a bend in the knees, head up, shoulders back pushing through the heels and thrusting the hips foward. No need to hyper extend the back 
Most people who are a reasonable size probably could, but doing it with good form is another matter.
Associate
Had a good session today, pulled 135kg for 3 which is a PB 
Good session on my stronglifts advanced tonight.
Squats
10 x 60
5 x 85
5 x 85
5 x 95
5 x 95
5 x 100
10 x 60
Overhead press
5x5 40
Deadlift
10 x 60
5 x 80
5 x 5 120
10 x 60
3 x 10 chins
I seem to have a strange tingling sensation in my back after that tonight.
Squats
10 x 60
5 x 85
5 x 85
5 x 95
5 x 95
5 x 100
10 x 60
Overhead press
5x5 40
Deadlift
10 x 60
5 x 80
5 x 5 120
10 x 60
3 x 10 chins
I seem to have a strange tingling sensation in my back after that tonight.
Will this be enough to maximise mass growth.
monday
-------
DB Bench Press 10*10
Bent over Row 10*10
SkullCrushers 10*3
Flyes 10*3
Sit-ups 25
Tuesday
--------
Backsquat 10*10
Sldl 10*10
Calf Raise 30*3
Thus
-----
Military Press 10*10
BB Curl 10*10
Lateral Raise 10*3
sit-ups 25
monday
-------
DB Bench Press 10*10
Bent over Row 10*10
SkullCrushers 10*3
Flyes 10*3
Sit-ups 25
Tuesday
--------
Backsquat 10*10
Sldl 10*10
Calf Raise 30*3
Thus
-----
Military Press 10*10
BB Curl 10*10
Lateral Raise 10*3
sit-ups 25
Agreed!
That looks suspiciously like GVT to me. Except lateral raises sould be 10x10 not curls. If you think you can do 100 curls on Thursday after having done 100 B.O.R's on Monday good luck! even with minimal bicep activation your forearms and biceps will be fried.
There's just no need to do so much isolated bicep work :/
My Fat Gripz just arrived. Ordered on the 18th. Dispatched on the 19th and arrived today (21st). They're quite heavy, well I say quite not really but a reasonable amount. About the same as a rubber sanding block, so whilst it's not a great deal if you were using them on a 1RM you have an extra 1-2 kilo's so should be taken into account.
Rock solid. No flex what so ever which is good but pry open easily enough to fit round a bar hopefully! Got a shoulder workout this afternoon so will let you know how I get on. I have 2 arm supersets to do as well so will feed back.
Rock solid. No flex what so ever which is good but pry open easily enough to fit round a bar hopefully! Got a shoulder workout this afternoon so will let you know how I get on. I have 2 arm supersets to do as well so will feed back.
This guy makes me laugh:
http://www.youtube.com/watch?v=yAFTAcNP1VA
I seem to have picked up the cold, woke up this morning with a banging sore head, ears and nose. Tonight is the only night I'll get into the gym before Sunday, should I chance it?
http://www.youtube.com/watch?v=yAFTAcNP1VA
I seem to have picked up the cold, woke up this morning with a banging sore head, ears and nose. Tonight is the only night I'll get into the gym before Sunday, should I chance it?
Quick review of the Fat Gripz for those that were interested.
Shoulders & Arm tripple superset.
Standing Overhead Press W/FG:
50KG x 5 x5 - 60 second rests.
Didn't feel to much harder although I was focusing on my grip. Grip was tested when lowering the weight in a 'power clean' fashion. Also power cleaned up which was a little more challenging than usually with a bit more wrist involvement.
Seated DB Shoulder Press. No Backrest. Palms Facing. W/FG:
18KG x 10
18KG x 10
18KG x 9
Really liked doing palms facing, this was the first time. FG's made it quite tough, bit of forearm wobble.
Side Raises. Alternating. W/FG:
5KG x 10/10 x 3
I don't do these very heavy but fight the negative like a mo-fo. Again not too tough but grip was tested.
Cable Face Pulls:
41KG x 10 x 3
Tried using the FG's on the ropes but it was very akward and uncomfortable as my wrists were at the wrong angle. Don't think they can be used for this unless using handles which I will try next time.
Standing Alternating Arnies. W/FG:
18KG x 8/8 x 2
Ditto for seated DB Shoulder press.
BB Shrugs W/FG:
60KG x 10
80KG x 10 - I made 3 and then had to take them off! Insane how much harder it is to grip when your hands are half open.
100KG x 10
80KG x 10
60KG x 10
EZ-Bar Bicep/Tricep Tripple Superset. W/FG:
22.5KG. Bicep Curl x 10, Lying Skull Crusher x 10, repeat twice more then rest.
This was REALLY tough. Not on my arms but on my forearms. It absoultley ******* killed. I had huuuuuge pump. So much so that I couldn't actually wiggle my fingers. They were almost frozen in the shape of the Fat Gripz. It was very difficult to open/close my hand. I even struggled to push the 'Home' button on my iPhone
(seriously).
I needed to do this again got to the end of the second sub-set of bicep curls and had to give up, it was just too intense.
I tried some 30KG overhead press and my forearms felt very tight. Was more of a warmdown for 15 reps but I was very aware of how pumped my forearms where.
Normally I'm good to hold around 130KG in a false grip for a few reps and then need to strap up for shrugs. Seems the FG's took it out of me. My traps were also killing from my back and leg workouts so didn't want to over do it as they were quite sore.
I normally get quite a good forearms pump and generally can still crack on however this really did stop me doing anything for about 3/4 minutes while serious build up of lactic acid cleared.
Forearm measurement with arm fully extended, back of the hand facing down and wrist tipped towards me usually measured around 12.5". 20 minutes later when I got home I measured just over 13".
I am now refering to these as 'blue ********'s'
Edit: I did find these recruiting more bicep even at this light weight. I'll try some heavier curls when I start my new routine as I won't be trying a tripple superset so can bang some more weight on.
Shoulders & Arm tripple superset.
Standing Overhead Press W/FG:
50KG x 5 x5 - 60 second rests.
Didn't feel to much harder although I was focusing on my grip. Grip was tested when lowering the weight in a 'power clean' fashion. Also power cleaned up which was a little more challenging than usually with a bit more wrist involvement.
Seated DB Shoulder Press. No Backrest. Palms Facing. W/FG:
18KG x 10
18KG x 10
18KG x 9
Really liked doing palms facing, this was the first time. FG's made it quite tough, bit of forearm wobble.
Side Raises. Alternating. W/FG:
5KG x 10/10 x 3
I don't do these very heavy but fight the negative like a mo-fo. Again not too tough but grip was tested.
Cable Face Pulls:
41KG x 10 x 3
Tried using the FG's on the ropes but it was very akward and uncomfortable as my wrists were at the wrong angle. Don't think they can be used for this unless using handles which I will try next time.
Standing Alternating Arnies. W/FG:
18KG x 8/8 x 2
Ditto for seated DB Shoulder press.
BB Shrugs W/FG:
60KG x 10
80KG x 10 - I made 3 and then had to take them off! Insane how much harder it is to grip when your hands are half open.
100KG x 10
80KG x 10
60KG x 10
EZ-Bar Bicep/Tricep Tripple Superset. W/FG:
22.5KG. Bicep Curl x 10, Lying Skull Crusher x 10, repeat twice more then rest.
This was REALLY tough. Not on my arms but on my forearms. It absoultley ******* killed. I had huuuuuge pump. So much so that I couldn't actually wiggle my fingers. They were almost frozen in the shape of the Fat Gripz. It was very difficult to open/close my hand. I even struggled to push the 'Home' button on my iPhone
(seriously).I needed to do this again got to the end of the second sub-set of bicep curls and had to give up, it was just too intense.
I tried some 30KG overhead press and my forearms felt very tight. Was more of a warmdown for 15 reps but I was very aware of how pumped my forearms where.
Normally I'm good to hold around 130KG in a false grip for a few reps and then need to strap up for shrugs. Seems the FG's took it out of me. My traps were also killing from my back and leg workouts so didn't want to over do it as they were quite sore.
I normally get quite a good forearms pump and generally can still crack on however this really did stop me doing anything for about 3/4 minutes while serious build up of lactic acid cleared.
Forearm measurement with arm fully extended, back of the hand facing down and wrist tipped towards me usually measured around 12.5". 20 minutes later when I got home I measured just over 13".
I am now refering to these as 'blue ********'s'
Edit: I did find these recruiting more bicep even at this light weight. I'll try some heavier curls when I start my new routine as I won't be trying a tripple superset so can bang some more weight on.
Last edited:
Associate
This guy makes me laugh:
http://www.youtube.com/watch?v=yAFTAcNP1VA
I seem to have picked up the cold, woke up this morning with a banging sore head, ears and nose. Tonight is the only night I'll get into the gym before Sunday, should I chance it?
he really arches his lower back on those deadlifts. that cant be too good for him
Those look like SLDL to me. I don't see the need to hyper extend at the top of the rep though. I find SLDL to give my traps/rhoms a good working from just keeping my shoulders back with the weight. Seeing as his knees dont move at all, deffinatley SLDL even though it's primarily a hamstring exercise.
Benny sounds good! Might have to get some myself, see if I can get these bad boys up to 14"!
100kg CGBP for 8 reps today - chuffed!
100kg CGBP for 8 reps today - chuffed!
Yes I want to do a GVT split but I am working out at home with
1 5' BB some DB's and DB Bench no rack so range of exercises is limited a bit.
I can do pullups off my flat roof to garage but that's it.
ideally a 2 or 3 day split with each work out 40-50 mins in length.
Can you clever guys tell me the best bang for buck routine.
My normal sort of lifts are
db bench 2*37.5kg *10reps 3 sets
seated military press bb+30kg *10reps 3 sets
skullcrushers bb+27.5kg *8 reps 3 sets
pendlay row BB+45kg * 10reps 3 sets
bb curl bb+30kgs *8reps 2 sets
sldl 45kgs *10reps 3 sets
DL bb+80kgs * 12 reps 3 sets
front squat 45kg*15reps 3 sets limited by wrist pain
oar 35kg*10reps 3 sets
Can do more on back squat when i have rack was doing 120kg *8 *3 when i went to gym.
what sort of weight is best to use when doing 10*10
I tried db flat bench and managed 22.5kgs*2 *10reps 10 sets whas hardish last 3 sets.
Nice lifting
When I was back home during the summer I saw one of the instructors there who's a BIG chap. Not big in the powerlifting sense. Sort of cover model body, but big. Was giving his triceps a smashing. CGBP @120KG with concentrics so quick the bar was flexing
Sorry not meaing to make you feel weak!
Fat Gripz are a worth investment at around £28. I found most of the dumbell handles are thicker in the midle and then taper down to the ends. This made the FG even thicker Was a snug fit end to end too. With power cleaning because the grips are rubber the bar wont spin in your hands so you have to loosen your grip a little more than normal which is scarey actually throwing weight up and barely holding on to it!
DB's like this. Proper girthy once the FG's are on
Edit:
LabR@t: You should be working at 60% of your 1rm for each lift. So if you can bench 100KG, use the load of 60KG for all sets. You shouldn't get all the reps out. If you can it's too light. 4 second negatives these are the most important parts. After set 3/4 you should start to see the amount of completed reps drop 1 or 2 at a time. It may rise, then drop again, but this is normal. It's about achieving massive amounts of fatigue and making every rep count. No forced reps or spotting either. If you stall/fail rack the bar and begin part 2 of the superset or if it is part 2 begin your strict rest period.
When I was back home during the summer I saw one of the instructors there who's a BIG chap. Not big in the powerlifting sense. Sort of cover model body, but big. Was giving his triceps a smashing. CGBP @120KG with concentrics so quick the bar was flexing
Sorry not meaing to make you feel weak!
Fat Gripz are a worth investment at around £28. I found most of the dumbell handles are thicker in the midle and then taper down to the ends. This made the FG even thicker
Was a snug fit end to end too. With power cleaning because the grips are rubber the bar wont spin in your hands so you have to loosen your grip a little more than normal which is scarey actually throwing weight up and barely holding on to it!
DB's like this. Proper girthy once the FG's are on
Edit:
LabR@t: You should be working at 60% of your 1rm for each lift. So if you can bench 100KG, use the load of 60KG for all sets. You shouldn't get all the reps out. If you can it's too light. 4 second negatives these are the most important parts. After set 3/4 you should start to see the amount of completed reps drop 1 or 2 at a time. It may rise, then drop again, but this is normal. It's about achieving massive amounts of fatigue and making every rep count. No forced reps or spotting either. If you stall/fail rack the bar and begin part 2 of the superset or if it is part 2 begin your strict rest period.
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he really arches his lower back on those deadlifts. that cant be too good for him
Those aren't deadlifts, they look like SLDLs to me...
Not overly impressed with this guy, but credit due, he's got a good (if slim) physique.