*** The 2010 Gym Rats Thread ***

Just a funny observation. I know BMI is pretty much BS if you're any sort of "active", but I'm now officially into the overweight category. This despite still looking skinny. I'm pretty sure I carry most of my muscle mass around my thighs though so I'm not entirely surprised.

Still, I'm quite proud of it in a weird sort of way.:p

/edit: busted 5x5 deadlifts at 107.5kg today. After the last set I felt pretty "drunk" with the effort. Fantastic.:cool:
 
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Hi all, needing some advice.

Going to be starting up swimming 5 times a week atleast in the next two weeks.

Along with a lean protein filled diet for my weights, about a month ago I fell down some stairs and dislocated my shoulder/elbow, I have a little bit of clicking now and then and a slight grind.

Going to be taking glucosamine for the forseeable future.

Any tips for strengthing of the rotator cuff? or general exercises I should be doing to stable this before I go back into shrugs etc? Or would i be okay picking up fairly similiar to were i left off
 
semi-pro waster said:
It might disturb you but I think Freefaller's just easing into his return to the gym, that's actually a bit of a step down in terms of reps compared to quite a few of the workouts he does.
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Disturb? I was just wondering if you generally knock down the weights due to the increased reps? I couldn't see many people doing 200kg Squats for 15 reps x 2 very easily, so I was wondering :p

Congrats though, once I get to a state of 'non-growth' I may look into something like it, certainly a way to shock the system anyway!

But for now deadlifts do that for me ;) :o
 
N19h7m4r3 said:
My real struggle came with wide grip pullups. They were extremely hard. Only managed 5x5 at BW. Even so I was extremely exhausted.
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I find this tough too.

I think the problem is that if your hands are too far apart then the lever is too great and the load on your lats/back becomes too much and also an akward position for the shoulders.

Try bringing them in about an inch or two from the end of the bars.

It depends what you want to achieve and what works for you.

You might want to be able to do 50 pullups with your hands at the widest point or you may be after increasing your back development. If you're goal isn't the latter then ignore me :p
 
So after 12ish weeks of Stronglift's 5x5 beginner I am changing programmes next week. Mainly because my training partner and I fancy doing some other exercises. We are doing a more traditional 3-day split for the next 12 weeks and will take stock again after that. The program has been very good and I am definitely stronger than I was. My squat is still quite low mainly because I removed a lot of weight half way through as I wasn't happy with my technique. Currently I am at: squat 65kg, dl 80kg, bench 65kg, press 45kg.
The new split will still have all the main compound lifts of course! Will also be adding a little cardio in at the end of our sessions. Onwards and upwards - I reckon I'll be looking pretty good by xmas time - might even post a pic for all you no homo's in the picture thread ;)
 
BennyC said:
I find this tough too.

I think the problem is that if your hands are too far apart then the lever is too great and the load on your lats/back becomes too much and also an akward position for the shoulders.

Try bringing them in about an inch or two from the end of the bars.

It depends what you want to achieve and what works for you.

You might want to be able to do 50 pullups with your hands at the widest point or you may be after increasing your back development. If you're goal isn't the latter then ignore me :p
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Ah yes I know exactly how to do them bad boys.

Before my injury i was using a belt to attatch between 10-20KGs for pullups.

It'll probably just take a while for my body to get use to training again.
 
Freefaller said:
This was my first first session so went easy:

Squats = 2x15 @ 80kg
Single leg curls 2x15 @ 15kg
Chins = 3x10 @ BW
Bench = 2x15 @ 60kg
Side dels = 2x15 @7.5kg
Bis = 2x 15 @ 12.5kg
Tris = 2x 15 @ 12.5kg
Calves = 2x15 @ 110kg

Not a particularly hard or heavy session - but doing that number of reps is quite painful! :D Relatively slow negs, about 2s or so.



Yeah - I love it :o
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You starting a HST cycle mate? First low weight 15 rep day?
 
Just done a chest day...can feel my pecs hurting for once!

10 x 20kg Flat BB bench press
10 x 25kg Flat BB bench press
8 x 30kg flat BB bench press

8 x 30kg incline BB bench press

10 x 25kg decline BB bench press

3 x 10 x 7.5kg (each hand) Flat DB fly

Not a lot of weight compared to others, but the 30kg really hits me.

All in all happy :)
 
Wardie said:
You starting a HST cycle mate? First low weight 15 rep day?
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Not that I'm aware of, I just wanted to do high reps low weights full body (hence low volume) on the first few weeks.

I'll look into it though - but I'm more strength focused to be honest but don't want to start going heavy until I get myself back into it. :)
 
I used to get them from Sainsubrys (the organic ones) but now I get them from a local health food store which is pretty good. Per pitta there's about 25g of carbs and 10g of protein so not bad really. The rest tends to be filled with spinach, chicken/ham/beef/tuna/eggs etc... to bursting. It makes a 40g protein meal. :)
 
Freefaller said:
I used to get them from Sainsubrys (the organic ones) but now I get them from a local health food store which is pretty good. Per pitta there's about 25g of carbs and 10g of protein so not bad really. The rest tends to be filled with spinach, chicken/ham/beef/tuna/eggs etc... to bursting. It makes a 40g protein meal. :)
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Which is why i'm trying them as opposed to wholemeal bread etc.

The pitas i got are impossible to cut in half properly :(
 
Have a look for delphi pitas. You'll usually find them in h&b or your independent health store.

Anyway far better than your regular ones.

Actually any good suggestions for hitting the triceps hard, i do skullcrushers, dips and cable pulldowns but im hoping some of you will know of something better perhaps?
 
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They're more of a "finishing" exercise - triceps need weight and volume, extensions tend to be relatively light. Cable pull downs are ok, but dips and CGBP are the big mass and strength builders for triceps.
 
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