*** The 2010 Gym Rats Thread ***

I've been meaning to change it up for a while now so would anyone care to cast an eye over the following and tell me what they think? The aim here is strength so I've gone for a low rep range and will be attempting to go heavy with as good form as I can muster. The days aren't set in stone but it's just the days I most commonly go on and I'll probably also end up doing some other random exercises depending on how I feel e.g. if I don't think that my triceps are feeling it enough one day or whatever.

Tuesday: (Back/biceps)
Deadlifts 3x3
T-bar rows 3x3
Chins 3x5 (or possibly lat pulldowns but ideally alternating weeks for chins and pull-ups)
Preacher curls 3x5
Side raises 3x5

Thursday (Chest/shoulders/triceps)
Dumbbell bench press 3x3 (alternating with barbell bench press)
Dumbbell incline bench press 3x3 (again alternating with barbell)
Standing shoulder press 3x3 (possibly push press)
Skullcrushers 3x5
Dips 3x5

Saturday (Legs)

Squats 3x3
Straight legged deadlift 3x3
Dumbbell lunges 3x5
Calf raises 5x5
Step-ups 3x5 (depending on how ruined I am by this point)
 
Im strength training at the moment and my numbers are absolutely rocketing with the following...

Workout A

DB Bench 3x3
DB Row 3x3
Military Press 3x3
Squats 3x3

Workout B

Weighted Chins 3x3
Weighted Dips 3x3
Deadlifts 3x3
Walking Dumbbell Lunges 3x across the room

Perform workout A on monday, B on Wednesday, A on Friday, B on Monday etc etc
 
I'm so excited for training tonight.

But I've near crippling doms in my legs, chest and triceps from Monday and Tuesday. :/

All this time off ( bloody doctors ) is making me a pudgy weakling. :mad:
 
I'm having a de-load week before starting a new routine.

Going to train at home again so for the first time ever will move to a 4 day split, something like..

Chest and Biceps
Legs and Lower Back
Back
Shoulders and Triceps
 
Wardie said:
I'm having a de-load week before starting a new routine.

Going to train at home again so for the first time ever will move to a 4 day split, something like..

Chest and Biceps
Legs and Lower Back
Back
Shoulders and Triceps
Click to expand...

It's always good to deload. Best of luck.

Since injury I now do a Heavy week followed by a Light week.

The light week consists of doing 50-60% of my max 1RM lifts' weights. Focusing on speed and explosive power. :)
 
Wardie said:
I'm having a de-load week before starting a new routine.

Going to train at home again so for the first time ever will move to a 4 day split, something like..

Chest and Biceps
Legs and Lower Back
Back
Shoulders and Triceps
Click to expand...

Take advantage of the 4 day split and do legs and back on their own days imo, will allow you to hammer them :D
 
Just back from a leg day, 110kg squat for 3sets of 5 and also practiced some HC2PP I think I have a new favourite exercise :P (Although I only went up to ~40kg to practice)

I take it Im right in putting HC2PP on a shoulder/bicep day?

Also: Just ate 10+ bits of burgen bread, damn its good (and at 110kcal/slice 1100+ calories ahoy! >_>)
 
Last edited:
hmmm If Im working my split as
monday-legs
tuesday-shoulders/biceps
wednesday-chest/tris
firday-back
I suppose I'll tuesday will be alright and my lower back could probably do with some extra work.
 
First session back yesterday after a week of holiday. Still went a couple of times whilst away to keep things tight, but didn't push myself TOO hard! Spent the week walking around New York constantly, so my legs were aching, but thought I'd get straight in to a leg work out.......

5x8 squats: 55kg, 60kg, 65kg, 70kg, 75kg
That got my sweating like! Up 5kg from last week as well, will be aiming to start of 60kg and end on 80kg next week :)

Did 3x10 on the seated leg press as well, at 140kg - up from last week's 120kg.

Then just did leg extensions and leg curl on 45kg machines for 3 sets each, I really couldn't stomach the idea of doing anything else at that point, especially lunges!

Still, I ate plenty of red meat whilst I was away!
steak.jpg
 
BOOYA!

Managed 180kg deadlift.

Same as my old routine.
70kg warmup x5
90 x5
110x2
130x2
150x2
170x1
180kg x1 :D

Weighted widegrip pullups +10kg x5 ( 3sets )
Bent over rows 80kg x5 ( 3 sets )
Weighted Chin ups +5kg x5 ( 3 sets)

10kg away from my old max of 190kg. :D

Completely delighted. I'll give the 190 a go in three to four weeks.

No point in rushing, might just injure myself again. :D

Back on track to reach and surpass FF and Benny :D :p
 
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