Great aren't they?
I remember when I used to use them when my arms would be fatigued after some shoulder exercises so I would use them to help me a little, giving me a little push up on the chinups. 
*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
I remember when I used to use them when my arms would be fatigued after some shoulder exercises so I would use them to help me a little, giving me a little push up on the chinups. MWAHAHA!
Injuries be damned! I'm 20kg away from my old max!
Today was amazing, reached 170kg again with the deadlift and managed 3 sets at 160kg. All while increases with 10Kg starting at 70.
BOR's at 80kg
Wide Grip pull ups + 10kg
Chin ups +10kg.
I now do one heavy week followed by a week at only 50-60% of my max to focus on explosive power and speed.
So far my tendonitis hasn't resurfaced since I changed to this schedule.
Won't be long before I'm back at 190KG deadlifts, and then to break that 200kg barrier.
Injuries be damned! I'm 20kg away from my old max!
Today was amazing, reached 170kg again with the deadlift and managed 3 sets at 160kg. All while increases with 10Kg starting at 70.
BOR's at 80kg
Wide Grip pull ups + 10kg
Chin ups +10kg.
I now do one heavy week followed by a week at only 50-60% of my max to focus on explosive power and speed.
So far my tendonitis hasn't resurfaced since I changed to this schedule.
Won't be long before I'm back at 190KG deadlifts, and then to break that 200kg barrier.
Man of Honour
Had a meeting last night with a personal trainer. The guy who finished second overall in the BNBF Mr. Lightweight division for the last two years.
Discussed my entry into next years qualifiers. Talked diets, routines and plans. Next week I'm going in with him to start a new four day split. Which will be a big change for me as I'm used to three days, as well as coming up with a new diet. Bulk until March. I am going to be huge....as in fat
He's going to push me to go for the Lightweight category as well. So down to 71kg, which considering I'm at 86kg now, is scary. But then he went from 103kg to 71 so if he can do it, so can I
So excited guys.
As from next week, I'm going to start a progress journal. Would anyone be interested in me doing it? Week to week up dates from next week right up to the competition?
Discussed my entry into next years qualifiers. Talked diets, routines and plans. Next week I'm going in with him to start a new four day split. Which will be a big change for me as I'm used to three days, as well as coming up with a new diet. Bulk until March. I am going to be huge....as in fat
He's going to push me to go for the Lightweight category as well. So down to 71kg, which considering I'm at 86kg now, is scary. But then he went from 103kg to 71
so if he can do it, so can I So excited guys.
As from next week, I'm going to start a progress journal. Would anyone be interested in me doing it? Week to week up dates from next week right up to the competition?
Soldato
Looks like quite a mean split benny might be keen for starting something similar myself soon. how many sets/reps do you do? I'd be keen for 5 rep sets still to keep upping my strength, maybe some higher rep range supersets to finish off bis/tris (feel mine are a bit lagging behind the rest of body).
Currently been doing 3 days push/pull/legs mon/wed/fri for 11 weeks with 3 exercises per main muscle group 5x5, strength and size is increasing though so might soldier through with it, I do love a bit of volume though.
I was going for a modified version of GVT but found the layout of the program and the DOMS were making things difficult.
Shoulders & Hams after a back & bi's day was impractical and bloody tough due to DOMS!
Currently working with slow negatives and much lighter loads around 50/60% of 1RM and reps upto 10 if I can, not fussed if I don't make the reps as long as I get decent time under tension.
Normally do 8 to 10 sets of compound exercise and then 3-5 of isolation at the end.
e.g.
Chest - Flat bench, 8-10 sets, failure or 10 reps, Cable flys 3-5 sets, failure or 10 reps
Triceps - I'll pick 2 or 3 isolations and then split about 7 or 8 sets over the exercises same rep principles as before.
Back (today) all assisted so I could get slow negatives, I did 2 sets regular grip pull ups. Then 2 very narrow grip hands next to each other. Then did 4 sets of pull down. Then 4-5 sets of rear fly with a resistance band. hamstring I did 5 sets of SLDL and then 5 sets of curls.
To be honnest nothing set in stone and it's a bit difficult to explain. There is some structure in it somewhere...but it's what seems to be working for me. It is volume training as such hence the high reps/sets but lighter loads. Rest periods are 60 seconds long. generaly find as you progress through the sets you achieve less and less reps. Then when you can achieve all the reps increase the weight. I'm not really focusing on progressing with the weights but just focusing on mind muscle connection and TUT.
The grouping of body parts I posted in the split above with will still work well with your regular 3-4 exercises 3 sets x 10 reps standard stuff.
Shoulders & Hams after a back & bi's day was impractical and bloody tough due to DOMS!
Currently working with slow negatives and much lighter loads around 50/60% of 1RM and reps upto 10 if I can, not fussed if I don't make the reps as long as I get decent time under tension.
Normally do 8 to 10 sets of compound exercise and then 3-5 of isolation at the end.
e.g.
Chest - Flat bench, 8-10 sets, failure or 10 reps, Cable flys 3-5 sets, failure or 10 reps
Triceps - I'll pick 2 or 3 isolations and then split about 7 or 8 sets over the exercises same rep principles as before.
Back (today) all assisted so I could get slow negatives, I did 2 sets regular grip pull ups. Then 2 very narrow grip hands next to each other. Then did 4 sets of pull down. Then 4-5 sets of rear fly with a resistance band. hamstring I did 5 sets of SLDL and then 5 sets of curls.
To be honnest nothing set in stone and it's a bit difficult to explain. There is some structure in it somewhere...but it's what seems to be working for me. It is volume training as such hence the high reps/sets but lighter loads. Rest periods are 60 seconds long. generaly find as you progress through the sets you achieve less and less reps. Then when you can achieve all the reps increase the weight. I'm not really focusing on progressing with the weights but just focusing on mind muscle connection and TUT.
The grouping of body parts I posted in the split above with will still work well with your regular 3-4 exercises 3 sets x 10 reps standard stuff.
Soldato
Looks like an interesting routine, I might split my body up in a similar way (although my preferable gym days are mon/tue/wed/fri as Im not in uni the others). I think I'll first work to get my squat to 120+kg for 5 (going for 115 tommorow) and deadlift to 150+ kg for 5 double overhand. Personally I prefer low reps for squat/dead wereas then absolutely blitz high rep front squat/BORs though thats prob. just lack of hamstring strength.
I've never really done 'hypertrophy' sets for deadlifts apart from my warm ups or on a descending pyramid. Usually worked my way upwards in an ascending pyramid session. So by the time I come to my working weights it's just tripples, doubles and heavy singles.
I quite like the split that I've fallen into as it works quite well together I've found. You're not reaching up or foward the day after chest with DOMS for back exercises, legs have had 2 days of recovery (quads) so you're hamstrings are good for a burning. Shoulders & Tri's have had about 2-3 days recovery. Only bad thing is you'll train bi's the day after back but tbh if you're training back properly bicep activation should be minimal. Never have DOMS in my bi's after training back. All from the elbows.
I quite like the split that I've fallen into as it works quite well together I've found. You're not reaching up or foward the day after chest with DOMS for back exercises, legs have had 2 days of recovery (quads) so you're hamstrings are good for a burning. Shoulders & Tri's have had about 2-3 days recovery. Only bad thing is you'll train bi's the day after back but tbh if you're training back properly bicep activation should be minimal. Never have DOMS in my bi's after training back. All from the elbows.
Some poor display of gym ettiquette today.
Warming up with some standing flys/external rotations.around the worlds and just generally doing my preWO rituals.
I'm stood infront of the DB racks facing the mirrors with a bench to my left and a wall to my right. There is room to the left of the bench to get round and access the rack. There is a rack sticking out to the left of this bench with more dumbells.
Some total ********************** (insert what you will here) decides to walk between me and the bench where there's no room and then stop so that I end up smacking him with a 2.5KG plate as I complete one of my flyes. Then looks at me as if I'm expected to move?! Then squeezes past a second time so I shout at him 'GO AROUND THE OTHER WAY' to which I get a 'huh???'. Bloody retards, not even as if he was talking to someone else and then turned around and walked into me, just plain ******* stupid.
On a better note had a wicked shoulder session using my resistance bands for some side raises. Uni-lateral and then holding both ends of the band infront and also behind my back and just doing the first 3rd of the rep
Warming up with some standing flys/external rotations.around the worlds and just generally doing my preWO rituals.
I'm stood infront of the DB racks facing the mirrors with a bench to my left and a wall to my right. There is room to the left of the bench to get round and access the rack. There is a rack sticking out to the left of this bench with more dumbells.
Some total ********************** (insert what you will here) decides to walk between me and the bench where there's no room and then stop so that I end up smacking him with a 2.5KG plate as I complete one of my flyes. Then looks at me as if I'm expected to move?! Then squeezes past a second time so I shout at him 'GO AROUND THE OTHER WAY' to which I get a 'huh???'. Bloody retards, not even as if he was talking to someone else and then turned around and walked into me, just plain ******* stupid.
On a better note had a wicked shoulder session using my resistance bands for some side raises. Uni-lateral and then holding both ends of the band infront and also behind my back and just doing the first 3rd of the rep
Soldato
At least the likes of you and FF shouldnt get people talking back so much when you point out their idiocy.
Soldato
Hope you clocked him well with the 2.5kg plate knock some sense into him. Went for a heavy squat session today but ended up quite light as my knee seems to be giving me ache. Only did 80kg back squat (rather than 110+) but then went for 80kg front squat for 5 and managed that without too much issue from my knees 
.
Abstaining from drinking tonight and tomorrow which is good, but by god I've been shovelling down the food (mostly good)!
knock some sense into him. Went for a heavy squat session today but ended up quite light as my knee seems to be giving me ache. Only did 80kg back squat (rather than 110+) but then went for 80kg front squat for 5 and managed that without too much issue from my knees . Abstaining from drinking tonight and tomorrow which is good, but by god I've been shovelling down the food (mostly good
)!
Caporegime
I've just witnessed someone doing tricep extensions and tricep extensions alone for 55 minutes
I've just witnessed someone doing tricep extensions and tricep extensions alone for 55 minutes
Big triceps = bare girls. Duh.
Associate
Man of Honour
Wow, some of you have come on leaps and bounds since i last stuck my head in here back in 2006-08 - awesome work
Back on the wagon here after 2 years of drinking beer and snowboarding
Doesnt sound like your fall off of the wagon was too painful
Caporegime
I've just witnessed someone doing tricep extensions and tricep extensions alone for 55 minutes
There's a guy in my gym like that. Though to be fair to him, he is in the gym no matter what time of day I go in, and he works every part of his body, and is built like a colossus
Last edited:
Had a good chest/tri and shoulder session today, im half tempted to turn from 3 day into a four day split so i can concentrate on my delts better, for now i'll carry on as per.
I did however feel great, mate sam who works in the gym hasn't seem me for a month since this bulk. On first sight her eyes lit up and said my christ darren what have you been doing, you're much bigger than last time.
Well that's my ego well and truly stroked.
I did however feel great, mate sam who works in the gym hasn't seem me for a month since this bulk. On first sight her eyes lit up and said my christ darren what have you been doing, you're much bigger than last time.
Well that's my ego well and truly stroked.