*** The 2010 Gym Rats Thread ***

Delvis said:
nooo....I think deadlifts are my fall back love should my relationship go to shambles! :D

Pretty much though...can't remember what order i did them in...think it was lateral raises etc, then BB presses, rows, then shrugs...could have done some rear flys I guess but really wasn't in the mood :p

I need to find more weight anyway for my Deadlifts...also need some kind of squat/press rack for as little money as possible!
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forgot to say rear flys! I do them before upright rows/shrugs.

MoNkeE said:
Could anyone recommend a workout for back and legs tonight?
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Heres my back routine (lower & upper) might work for ya;

Deadlifts - 5x5
WGPU - 5 sets of 8
Seated Cable Row - 3x8
Standing barbell row (with the bar in between your legs using the 2H grip thing stuck underneath it) - 3x8

used to do chin ups but am seeing more benefit with utilising the back muscles more when stickign to WGPU and sticking a couple more sets in
doing everything thumbless I beleive utilises your back muscles more also give it a crack :D






DAMN working out is addictive :)
 
MoNkeE said:
Cheers Paradox. I'll probably do the legs last, so will end up doing squats after the deadlifts, then calf raises and if I still have more in me, will tackle the leg press I think.

What's an Inverted Row?
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Inverted row is kind of an alternative to the bent over barbell row using purely bodyweight, and is much easier to perform if you're inflexible. It's the opposite of a push-up:

http://stronglifts.com/how-to-do-inverted-rows/

I like to do them in addition to bent over rows, as I get a different feeling from each.

Re: squats and deadlifts. Personally I'd go for squats first, but obviously this is purely personal preference. I find that my lower back takes such a hammering from deadlifts that afterwards I can't support any position other than standing upright.:p For this reason I usually do my rows before my deadlifts, but I think the consensus would be to start with deadlifts.
 
Delvis said:
BAH!!! All the stuff is miles away :(
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did you check your local area on gumtree? i checked mine and thats where i managed to find the dumbells. i found 2 guys, 1 was an hours drive away (2 hours there and back) 45 miles away and another was on the other side of the city half an hours drive (1 hour in total) about 20 miles away.

the guy 20 miles away was giving me a better deal, so i went with him, but i would have even went as far as 45 miles in order to save over £300. hell i would have even asked family i have in london (im in glasgow, scotland) to go buy some of the stuff going on sale down there (there's lots) for me and i would arrange to pick it up in the future if it meant saving a big chunk of cash but luckily the guy up here was a good enough deal.

obviously though if your gonna buy a rack or bench 2nd hand, you will need a van or 7 seater or see if the guy can deliver. do any of your mates or family have one nearby?
 
Cheers for the info on the inverse rows!

Did the deadlifts before the squats and I can see why people don't recommend it.... Really struggled with technique due to being fatigued, and only managed one set of 60kg, two at 40kg! haha.
 
I like deadlifting after squatting, always feeled very warmed up and ready.

Currently been doing on my heavy leg day:

Squats up to 3RM
SDLD 5x5
Partial (6" block) DL 3x20 :o did 120kg this week and felt like a broken man when I had finished.

Gonna have to bring the max's forward a week on my WSB cycle as I need to travel with work. Loving it though, have been working at full capacity now the knee is healed and I'm confident in beating all 3 lifts even though I'll be cutting the program a week short.
 
back on steroid (prednisolone)... so feeling crap and still ill. not even been eating but weird thing is im keeping pretty strong.... Managed 5 plate t-bar rowing easy enough for reps of 10 or so. Full stack pulldowns, then very end of workout when I was absolutely dead decided to do deadlifts for first time in a longggg time, went okkk did 100kg then 120 then up to 140kg for 12 reps easy enough, was surprised as I was so tired lol. Will prob add them into my routine, bump it up a notch next week to 160 then 180, maybe even 200.
 
Do any of you know any back lifts that doesn't hit the triceps. Only one i could manage was db bent over rows, my triceps were killing from doms on a previous session so were really hampering things on back day.
 
Psycho Sonny said:
did you check your local area on gumtree? i checked mine and thats where i managed to find the dumbells. i found 2 guys, 1 was an hours drive away (2 hours there and back) 45 miles away and another was on the other side of the city half an hours drive (1 hour in total) about 20 miles away.

the guy 20 miles away was giving me a better deal, so i went with him, but i would have even went as far as 45 miles in order to save over £300. hell i would have even asked family i have in london (im in glasgow, scotland) to go buy some of the stuff going on sale down there (there's lots) for me and i would arrange to pick it up in the future if it meant saving a big chunk of cash but luckily the guy up here was a good enough deal.

obviously though if your gonna buy a rack or bench 2nd hand, you will need a van or 7 seater or see if the guy can deliver. do any of your mates or family have one nearby?
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Well....I looked near me yes, nearest is far trek away! good hour or so.

It's money as well sadly :(

hux said:
Do any of you know any back lifts that doesn't hit the triceps. Only one i could manage was db bent over rows, my triceps were killing from doms on a previous session so were really hampering things on back day.
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Good mornings?
 
That's for lower back. Im after rhomboid/lats/scapula basically the whole upper back.

Did lat pulldowns and rows of course.

Ok just found rear pull ups.
 
for those with Android or iPhones

Try downloading the JEFIT app. I used to take pen and paper to record my gym sessions but I found this app to be very useful and its free :)

As for my progress, I cant push through 90kg on the bench yet, Need more power!! lol
 
Freefaller said:
Shouldn't really be hitting your triceps really.
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Normally id agree, but arms were dead straight, and the things were still killing

Much better now it's been three days. The doms is probably down to my using size on. Some users have reported increased doms from first using it, from pushing yourself harder.

Did have an excellent leg session today. Anyway im having a play with various lifts to see what my body responds best to, and im slowly getting there.

As a treat im going to order two very large tubs of syntha 6, mp total protein is ok but it's getting a bit bland now.
 
Gutted just lost my gym partner - he was going through a rough time with his shoulder and wants to call it a day for a period of time while it heals and give his body a rest. Not looking forward to training on my own as i know no different - bit worried as i have now got to the stage where i need to be spotted on exercises such as bench press due to the weight etc. Looks like it's cables and machine work for me :( and lowering the weight :(
 
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I've trained on my own for the past year it's not as bad as you say. Sure you can't push yourself 100% on all sets but then again you don't have to anyway.

I just ask someone in the gym to spot me on my heaviest bench press set and I'm fine, I don't mind failing on the other exercises.
 
B1C3P said:
back on steroid (prednisolone)... so feeling crap and still ill. not even been eating but weird thing is im keeping pretty strong.... Managed 5 plate t-bar rowing easy enough for reps of 10 or so. Full stack pulldowns, then very end of workout when I was absolutely dead decided to do deadlifts for first time in a longggg time, went okkk did 100kg then 120 then up to 140kg for 12 reps easy enough, was surprised as I was so tired lol. Will prob add them into my routine, bump it up a notch next week to 160 then 180, maybe even 200.
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by the way, what is the reason for taking such medication?
I hope I have a similar pleasant suprise when I get back into my deadlifting, only been doing 3 sets once every 10 days for the past 2 months.
 
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