*** The 2010 Gym Rats Thread ***

Here:

http://www.fatgripz.com/

They have stock & ship from within the UK. Dig out my old threads/posts for delivery times! Don't worry about the DVD or Book or whatever it is they try and flog you. You do not need to follow the link in the confirmation email to buy it to complete the order.
 
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Update from me on the deadlifting.

Was pull night last night so i thought i would start with some deadlifts. As I was warming up with the bar two dudes came over and asked if they could join in, both powerlifters. I thought i was going to get shown up totally but i actually did my best ever lift! Lifts went like this:-

Bar - warmups
60kg - 8 reps.
100kg - 6 reps
140kg - 5 reps
150kg - 5 reps
160kg - 4 reps
170kg - 1 rep!

The guy was giving me a few tips and the 170 seemed to come up easy, i was even contemplating trying 180 but i thought i'd leave that for next week! Still i was chuffed:)

Needless to say i left those two guys to it and the were pulling 230 O_O
 
Its been a while since I last posted in this section, can anyone offer any suggestions how to improve this work out as I fancy a change.


Day 1 - Back & Traps
________________________________________
Back:
Pull-downs
Seated Cable Rows
Dumbbell/Barbell Pullover
V-Bar Pull Downs

Traps:
Barbell Shrugs


Day 2 - Shoulders & Triceps
________________________________________
Shoulders:
Military Barbell Press
Side Lateral Raises
Rear Lateral Raises

Triceps:
Lying Tricep Extensions
Cable Push-downs


Day 3 - Legs & Calves
________________________________________
Calves:
Calf Raises off Leg Press
Seated Calf Raises

Legs:
Squats
Leg Press
Leg Curls


Day 4- Chest
________________________________________
Chest:
Flat Barbell Bench Press
Incline Dumbbell Press
Decline Dumbbell Press
Cable Standing Fly / Dumbbell Fly



Day 5- Biceps, Forearms & Abs
________________________________________
Abs:
Cable Crunches
Swiss Ball Crunches

Biceps:
Barbell Curls
Dumbbell Curls

Forearms:
Wrist Curls

Thanks.
 
I hit . . . 185KG for Squat :D

I'm going for 200KG next week I think depending on how I feel. Once I've hit that, that's it. I quit my squatting career at 70KG BW. Sometimes we've got to grow a little :(
 
Serious chest and tricep doms from yesterday. Cable crossovers definately hit my chest well and i was really trying to focus on getting form right on the bench so that might have helped :)

Edit: nearly 3xBW? :o:o
 
@AndyD - If I were to change that I would add dead lifts on back day, and also your leg workout has (apart from involvement in squats) no hamstring work. Aside from that I'd say that looks okay. Also, if it were me (and this is based on the assumption that these would be five straight days?) I would put it down to 4 days, and have 1 day off in the middle and then the weekend off, that's just me though :)
 
Skillmister said:
Serious chest and tricep doms from yesterday. Cable crossovers definately hit my chest well and i was really trying to focus on getting form right on the bench so that might have helped :)

Edit: nearly 3xBW? :o:o
Click to expand...
210KG would be 3*BW who knows what will happen, after 185Kg I just carried on squatting away at 140KG as I had more in me. Jumping from 185 to 200KG is quite something but I'm confident I can.
 
Jonny L said:
@andyd - If I were to change that I would add dead lifts on back day, and also your leg workout has (apart from involvement in squats) no hamstring work. Aside from that I'd say that looks okay. Also, if it were me (and this is based on the assumption that these would be five straight days?) I would put it down to 4 days, and have 1 day off in the middle and then the weekend off, that's just me though :)
Click to expand...

Yes you're correct, its a 5 days straight plan. I can't really go to the gym at weekends as the gym is located over the road from work. Would you recommend I bring this workout down to 4 days?

I normally aim for around 3/4 days of running as well of a evening once I get home from work around the river, this on average is about 6/7KM. Does this sound like I am doing too much?

My main goal at the moment is too loose body fat.
 
DarkShadow said:
I hit . . . 185KG for Squat :D

I'm going for 200KG next week I think depending on how I feel. Once I've hit that, that's it. I quit my squatting career at 70KG BW. Sometimes we've got to grow a little :(
Click to expand...

LOL dude! Film that man, thats incredible!:D At 70kg as well! DAMN! Imagine what you could hit with some more weight on your frame:cool:
 
I almost always avoid arm wrestles unless absolutely forced to and even then I'll only do it if I think I can win easily. Launching straight into a maximum effort, endurance challenge without any warmup etc just always leaves my shoulder or elbow sore.
 
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