*** The 2010 Gym Rats Thread ***

Ideal, i have plenty of oly bars and barbells that would be ideal for this.

Supposedly we have a new lat pulldown and cable machine coming, which is great of course.

My gym is part charity run so any profits get ploughed right back in.

Like you say freefaller, i couldn't hit them hard enough so here's hoping.

On my first bulk which is err interesting, never had to cram so much in all my life, but it shows im growing nicely.

All low gi carbs of course, no cheating for me. ;)
 
so dips are good for Triceps - good stuff I enjoy dips

finally got sub 11 stone this week - after being 13 1/2 stone in May :)

pull ups I've gone from 35kg assisted to 5kg - dips unassited, pec-fly from 25kg to 60kg, and bench press from a few reps of 35kg up to 60kg

now managing several 10k runs a week (on the machine)

just takes a lot of time - I'm in gym about 8-9 hrs a week
 
Buckster said:
so dips are good for Triceps - good stuff I enjoy dips

finally got sub 11 stone this week - after being 13 1/2 stone in May :)

pull ups I've gone from 35kg assisted to 5kg - dips unassited, pec-fly from 25kg to 60kg, and bench press from a few reps of 35kg up to 60kg

now managing several 10k runs a week (on the machine)

just takes a lot of time - I'm in gym about 8-9 hrs a week
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Make sure you dont lean forward as this places more emphisis on the chest and away from the triceps, 8-9hours spread over a week isnt a great deal especially when the good gains start coming :D
 
True, leaning forward so your elbows are making more of a right angle emphasises the chest more (though still hits the tris), make sure you keep vertical, good way of doing that is looking up.

A good alternative is to do close hand press ups, with someone putting some plates on top of you.
 
good tips - thanks - as I think I have been leaning forward quite a bit - so will try and make sure I'm vertical.

8-9 hrs feels a long time to me - but I can't say how much better I feel vs back in May - even when playing on the 360 I felt uncomfortable as I could feel excess fat under my arm-pits and belly, and even worse my face felt "tired" and droopy, 10x more energy now :)

btw - back to the dips - how far should I go down - extending a very long way down seems to start exercising my shoulders as well - but not sure if thats a good thing with dips or not

always trying to learn :) I'll start some squats sometime.

I've given up on the forward weighted crunch machine (the one with a soft support bar bottom of your back) though - well for a few weeks - all was well with it - but my back has started clicking on every rep - even at low weights -not a painful click - that sort of click you sometimes get with shoulder press etc - but since its my back I'm not so keen ....
 
Freefaller said:
You have to be careful with your shoulder for dips, personally don't recommend going deeper than a 90 degree bend in the elbows.
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this.
Tbh if you're not too flexible than even 70 degrees is enough provided you maintain good form and don't just bounce up and down.

In the old gym we used to have a dip station with stupidly wide bars, even though I'm 6ft2 and 16 stone it was unconfortable. 2 reps of that and my right shoulder would start screaming. Then I discovered the assisted machine which had a more humane close grip and how to cancel the assisting part - 4-5 sets of 10 reps with no protest from my shoulder.
 
thanks again for the advice - will experiment

determined to do forward palm pull-ups un-assisted by end of next week - I'm down to about 3-4 reps of 5kg at the moment (I weigh 70kg) - I find it amazing how much more difficult I find 5kg assisted vs 10, yet 10-15-20-25 etc all feel not that much different
 
Yeh its a pretty good stack when I used it before.

The superpump wares off after about 2 weeks for me so I was on like 4 scoops pre workout :o
 
The Craig said:
found an interesting article on deadlifts:
http://www.t-nation.com/free_online...raining_performance_repair/deadlift_diagnosis
I think it reaffirms in my mind that sometimes why I cant lift the bar of the ground in the 5th rep of 5 is mainly due to not having the speed there.

Hoping to crack 140 for 5 double overhand grip tommorow.
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try varying the way you work deadlifts, what has worked for me is:

Week 1 Normal
Week 2 Sumo
Week 3 Partial (high reps)
Repeat

Also have a read of some Dave Tate stuff.
 
The Craig said:
found an interesting article on deadlifts:
http://www.t-nation.com/free_online...raining_performance_repair/deadlift_diagnosis
I think it reaffirms in my mind that sometimes why I cant lift the bar of the ground in the 5th rep of 5 is mainly due to not having the speed there.

Hoping to crack 140 for 5 double overhand grip tommorow.
Click to expand...

Hm, i'll have a read and see what it does :)

On a side note, is it best to try all hand styles with dead lifts? ie one over one under? Or both over?
 
Weighed myself after my carb up back up to 142k! While I don't appear to have put any fat on I appear to have put some muscle mass on which is nice.

Managed to hit 140k on my bench yesterday which is a new PB, tried for 150k which was going easy until I got cramp in my glute and had to stop as all my power just drained.
 
For those of us who like to get our oily fish in but dont like the bones I found some john west boneless sardines in asda last night, same as their usual tins but without any bones which I know some people dont like
 
tom_e said:
For those of us who like to get our oily fish in but dont like the bones I found some john west boneless sardines in asda last night, same as their usual tins but without any bones which I know some people dont like
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i dont really like fish in a tin, what else constitutes as oily fish?

i normally have cod fillets do they fall into that category?
 
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