*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
Caporegime
Doesn't really matter which day you do them but I find I get a better feel for them straight after squats.
Where abouts in Cornwall you live?
Soldato
This.
probs a complicated one but just a little thing to tickle your brains with.
colitis has flared up pretty bad a few days ago so was blood coming out me etc, lost half a stone etc... now been put back on the steroids again (prednisone) for another 8 weeks, so this will b the 4th time in 6 months so not ideal at all, lots of side effects associated, now as the adrenal gland is very sensitive and messed up at this point diet is quite crucial, second to this there is risks of fatty deposits forming around abdomen and upper back area, including bloatation, now due to my job I can't have this hapning!
so i'll have to bring carbs down but maintain protein at high level to preserve what size i can.... bring carbs down from 400g to about 100g spaced out over say meal 1 & post workout 50g after workout and 50g in morning for brekkie maybe 50g oats or something! keep protein about 350-400g lots of animals..... and fats maybe at 100g... gonna do cardio 4-5x per week in mornings before breakfast to accellerate any fat/water storing effect from the pred.... hour per day is a-ok.... Do this for 2 months n see what happens I guess...
colitis has flared up pretty bad a few days ago so was blood coming out me etc, lost half a stone etc... now been put back on the steroids again (prednisone) for another 8 weeks, so this will b the 4th time in 6 months so not ideal at all, lots of side effects associated, now as the adrenal gland is very sensitive and messed up at this point diet is quite crucial, second to this there is risks of fatty deposits forming around abdomen and upper back area, including bloatation, now due to my job I can't have this hapning!
so i'll have to bring carbs down but maintain protein at high level to preserve what size i can.... bring carbs down from 400g to about 100g spaced out over say meal 1 & post workout 50g after workout and 50g in morning for brekkie maybe 50g oats or something! keep protein about 350-400g lots of animals..... and fats maybe at 100g... gonna do cardio 4-5x per week in mornings before breakfast to accellerate any fat/water storing effect from the pred.... hour per day is a-ok.... Do this for 2 months n see what happens I guess...
Redruth bud, you?
Soldato
Got a question for ya's!
Didn't get round to doing biceps on Monday as I absolutely hammered chest for an hour, then did half hour cardio after that........ Half hour cardio on Tuesday night....... I did Triceps and Shoulders last night (no cardio)....... Now the plan was just to do half hour of cardio tonight, and Legs and Back tomorrow night...... Would you recommend a cram a Bicep hammer session tonight, as I don't really want to miss out on it!
Also, any good recommendations for bicep exercises as well, for a weight lifting novice? I really am weak as pig **** at the moment, but everyone's got to start somewhere
Didn't get round to doing biceps on Monday as I absolutely hammered chest for an hour, then did half hour cardio after that........ Half hour cardio on Tuesday night....... I did Triceps and Shoulders last night (no cardio)....... Now the plan was just to do half hour of cardio tonight, and Legs and Back tomorrow night...... Would you recommend a cram a Bicep hammer session tonight, as I don't really want to miss out on it!
Also, any good recommendations for bicep exercises as well, for a weight lifting novice? I really am weak as pig **** at the moment, but everyone's got to start somewhere
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Soldato
Also, when people say that their max Bench is 90kg for example, what does this mean? Now, no facetious comments please! What I actually mean is, do people mean barbell or dumbbell benching? Is it just one complete set? Is it 3 complete sets? Is it done solo, or does it still count if a spotter helps you with the last few?
Just wondering really. I was thinking that I can flat bench 2x18kg dumbbells without a spotter for 3 sets, and 2x20kg with a spotter. Seemingly, I can bench 50kg with a 20kg bar if using barbells - I know which one I'd rather brag about!
Just wondering really. I was thinking that I can flat bench 2x18kg dumbbells without a spotter for 3 sets, and 2x20kg with a spotter. Seemingly, I can bench 50kg with a 20kg bar if using barbells - I know which one I'd rather brag about!
Soldato
Oh right! That's interesting to know then. I've never tried to figure out my max bench before, at what point in a workout would you attempt it then? I can only imagine NOT on a Chest day, as surely it'd affect the rest of your workout?
Soldato
No, you worked them yesterday. Also no tricep work?
Soldato
Ah-ha, you spotted my 'deliberate' mistake.......!
I did Triceps and Shoulders yesterday 
Haven't been here in a fair old time, had knee surgery back in march and dropped almost 2 stone 
Have started up (all max reps of 8, this where I made the best gains)
Mon - Chest + Abs
Tue - Back
Wed - Rest
Thurs - Shoulders/Legs supersetted + Abs
Fri - Bi/Tri + Abs
Sat - Rest
Sun - Rest
No cardio, on a strong bulk, not bothered about fat gains made along the way, will be back in no time, been going 2 weeks so far on a huge bulk diet, 8 hour sleep a night, 2.5lbs gained and strength is creeping back up. Feels good.
Freefaller - I recall you targetting a 50kg strength increase combined across your big 3, how did ya get on? Being you i have no doubt you achieved this and more
Have started up (all max reps of 8, this where I made the best gains)Mon - Chest + Abs
Tue - Back
Wed - Rest
Thurs - Shoulders/Legs supersetted + Abs
Fri - Bi/Tri + Abs
Sat - Rest
Sun - Rest
No cardio, on a strong bulk, not bothered about fat gains made along the way, will be back in no time, been going 2 weeks so far on a huge bulk diet, 8 hour sleep a night, 2.5lbs gained and strength is creeping back up. Feels good.
Freefaller - I recall you targetting a 50kg strength increase combined across your big 3, how did ya get on? Being you i have no doubt you achieved this and more
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Caporegime
hmm...I hardly ever work on my biceps alone unless I have 2 minutes spare
On a side note...if you miss a session for what ever reason, do you do it the following day then carry on with the usual routine? Or do you shift your whole routine one day so yo don't do two days on the trot? If that makes sense
On a side note...if you miss a session for what ever reason, do you do it the following day then carry on with the usual routine? Or do you shift your whole routine one day so yo don't do two days on the trot? If that makes sense
Soldato
Having a week off to let my elbow have a proper rest, feels really ****ty, i'm itching to just get back lifting :/
Soldato
hmm...I hardly ever work on my biceps alone unless I have 2 minutes spare
Nor do I, Monday is normally a Chest and Bicep day for me, but my training partner absolutely hammered chest and there was ne time for bi's!
On a side note...if you miss a session for what ever reason, do you do it the following day then carry on with the usual routine? Or do you shift your whole routine one day so yo don't do two days on the trot? If that makes sense
I'd do it the following day personally, but then again I missed Friday last week and didn't have the opportunity to go before Monday as I was down at Wembley!
Caporegime
Cool....So!!!
Shoulders tonight, then chest Friday
Which is going to be an all three bench routine, seemed to work last week a treat.
Caporegime
Snozzle.
You have to sacrifice a workout to find out
All you need to do is change the sets/reps you were planning to do for that exercise to a pyramid. For example what's usually common is for people to pyramid up. e.g:
50KG x 10
60KG x 6
80KG x 4
??? x 1
Personally I prefer to do something like:
60KG x 10
80KG x 5
100KG x 1
PB x 1
Bigger jumps but it depends entirely on how confident you are and also how confident you are warmed up wise and ready to take the load/give it max effort.
I used to do a lot of pre PB sets as I wasn't comfortable jumping 20-30KG at a time. Really depends on how experienced a lifter you are and how you feel.
I know people that will just crank out 10 at 50% of the 1RM attempt and then go straight into it often a 60-80Kg increase
I like to familiarise myself with how the weight feels and my form.
Freefaller - I recall you targetting a 50kg strength increase combined across your big 3, how did ya get on? Being you i have no doubt you achieved this and more
Hey,
I've had a break from big heavy stuff and have just been maintaining, and as a result cutting a bit, and had a 2 weeks holiday, so I'm a little behind. I'd love to say I'm going to get to 650kg by the end of the year but I doubt it... we'll see. I will hit 650kg at some point in time though!