*** The 2010 Gym Rats Thread ***

Morba said:
Incline press with 40s is great work :)
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Thanks guys for your support. I am still weighing in at 74kg 6'0 so am really trying to pack on some mass this winter. I will even accept a little gut as a by-product. I have no vacations or logical excuses to have my top off, so it's pure cold weather bulking. It's 85% clean, with a little cheat to make it realistic and the large calorie targets feasible.

Got girl troubles currently which are adversely effecting my eating and sleeping, but I am really trying not to let it take focus away from my lifting. If this girl doesn't work out, god forbid - then at least I can have a kickass body to go help me bag me a new one.
 
am I missing out not doing squats /deadlifts ? trying to get better shape and/or build an muscle mass again (used to do a lot of Kungfu), but also have been trying to loose weight - not a great combo - its rather hard work - but I've lost 3 stone - and about in "normal" weight now - I'm down to about 67kg (5 foot 4). I want to build muscle still while keeping about the same weight from now on- if that makes sense.

current schedule is:

Day 1 = 10k run + shoulders (assisted (5kg) pull ups, palm-forward narrow grip, backward wide grip, about 4-5 sets of each, followed by shoulder press which I pyramid up to about 4 reps of 35kg)

Day 2 = 6k warm-up (6%, 0% gradient intervalled) followed by chest and arms (incline bench press pyramid up to 70kg), pec-fly, bicep curls, dips

Day 3 = 6k warm-up (flat) - shoulder exercises again

Day 4 =5k inteval runs (including about 5 sets of 45 seconds @ 17k/hr) - chest and arms again

Day 5 = day off

6 = 10k run - shoulders

7 = 6k- chest and arms

repeat etc

trying to work out what I should add and or remove, I'm running out of time a bit really as I'm already up to 6 sessions of about 1 1/4 hrs each - haven't got time for much more really.

should I add squats/deadlifts ? or could they adversely affect my running ? nearly all my exercises I pyramid (up to highest weight I can manage 2/3 reps of) - is that bad for me ? the only one I don't is Pec-fly as I tend to find slow and controlled at lower weights works my chest much harder. am I actually doing too many sessions a week and not giving body time to recover ?

thanks for any help :)
 
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I believe the correct quote you are looking for, Morba, is "SHUT UP AND SQUAT!" :p

Did mine tonight. 140kg 5x5, and felt very good. Might try 150kg next week. Used to do 150kg this time last year, but my gym-time was heavily interrupted for the better part of 3 months at the end of last year and has taken me a long time to get back up, and swapping to 5x5 instead of pyramid made it harder, so looking forward to it. :)

That Rippetoe vid posted earlier has helped a lot. I can now much more comfortably go really deep. Not quite ATG, but well below parallel. :)


Also did hamstring curls (77kg 5x5), leg press (180kg - full stack 5x5), calf-raises (180kg 5x5 - also full stack) and quad extensions (77kg 5x5).

Leg press in my gym must be very different to the ones you guys use.. 180kg really feels like 180kg on this one.

Identical to this:

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thanks

I'll check out the vid that Rippetoe posted then as feel a bit self concious Squatting - as I know my technique is rubbish - I'll ask one of the instructors for some help too - I'll try some tomorrow :)
 
:( :( :(

No weights for me tonight...my shoulder got almost as bad as it did originally...and that was just carrying the shopping basket around! :p

Ohhhhhhh...really don't want to be out too long, was enjoying myself and had a decent plan setup :(
 
Might be worth seeing a physio/eosteopath or other relevant shoulder specialist.

If your GP isn't willing to reffer you just keep on visiting him until he does.
 
BennyC said:
Might be worth seeing a physio/eosteopath or other relevant shoulder specialist.

If your GP isn't willing to reffer you just keep on visiting him until he does.
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Problem with mine is his answer is...'oh okay, ill send you for an X-Ray', to which nothing comes up then nothing else gets done, so i just get even more of a screwed body
 
Delvis said:
Problem with mine is his answer is...'oh okay, ill send you for an X-Ray', to which nothing comes up then nothing else gets done, so i just get even more of a screwed body
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Have you actually asked to see a specialist?

Generally doctors are only really good for sprains and recognising fractures & breaks.

A friends Doctor mistook a broken collar bone for bruising & swelling.

ASK him to send you to a specialist. There should be one at you're nearest hopsital. Mine was very good and knew exactly how to twist and which leverage to put on my arm, I then told him how it felt & when it hurt and he was able to vaguely diagnose the problem along with having a feel and going through different ROM with me.

Then I had x-rays and eventually an MRI. If it is ligament/tendon related it won't show up on an x-ray and all he'll see is your humerus, clavicle & scapula all nicely joined together.

Said it before and I'll say it again. SPECIALIST! :p if your doctor refuses to refer you change GP.
 
Sweet chest workout, lifts are going up incrementally each and every week since starting my bulk, all with what I consider good form...

- DB flat press, 44kg each hand, 8/8/7 unspotted
- DB incline press, 42kg each hand, 8/8/6 unspotted
- BB decline press, 84kg, 8/7/6 spotted
- Cable flys 3x8 (have switched to these from freeweight flys on a flat bench
- Dips w/ 20kg between legs, 8/8/7 unspotted

:D
 
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BennyC said:
Have you actually asked to see a specialist?

Generally doctors are only really good for sprains and recognising fractures & breaks.

A friends Doctor mistook a broken collar bone for bruising & swelling.

ASK him to send you to a specialist. There should be one at you're nearest hopsital. Mine was very good and knew exactly how to twist and which leverage to put on my arm, I then told him how it felt & when it hurt and he was able to vaguely diagnose the problem along with having a feel and going through different ROM with me.

Then I had x-rays and eventually an MRI. If it is ligament/tendon related it won't show up on an x-ray and all he'll see is your humerus, clavicle & scapula all nicely joined together.

Said it before and I'll say it again. SPECIALIST! :p if your doctor refuses to refer you change GP.
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They're just useless at my place, they're ALWAYS busy, with people think they have chronic cold disease or something similar.

Yet I worry about going when my ankle or whatever is the size of a balloon :rolleyes:

I'll see how it is by wedesnday or something, if its still bad ill ring up...its just such a fart arsed system, goto GP, say whats wrong, completely disregard and ask to go see specialist...

Why cant i just book a damn specialist!!! :p Better yet, why cant the GP figure out whats wrong
 
Delvis said:
They're just useless at my place, they're ALWAYS busy, with people think they have chronic cold disease or something similar.

Yet I worry about going when my ankle or whatever is the size of a balloon :rolleyes:

I'll see how it is by wedesnday or something, if its still bad ill ring up...its just such a fart arsed system, goto GP, say whats wrong, completely disregard and ask to go see specialist...

Why cant i just book a damn specialist!!! :p Better yet, why cant the GP figure out whats wrong
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Another way might be to go to A&E to get to a specialist quicker, although this might be an awful idea lol
 
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