*** The 2010 Gym Rats Thread ***

[Psycho Sonny]

Cheers mate,

my squat is 180k - with terrible form and with doing about 3-4 squat sessions. Since I had my PT session and got the form down I found it much easier and feel with it I could do a lot more. I like setting my sights high so I don't slack. I have roughly 5 months until the comp in March, that's a long time to get some lifts up. I've always had monster legs (around 30 inch upper leg, 20 inch calves ) and just feel with good form I could reach my target

My 1RM on my bench 3 months ago I think was 120k and now it's 160k, my dead lift was 180k now 225k so I'm heading in the right direction I think

what's your age and how long you been training? great progress dude.

 

[MoNkeE]

Out of those options the best bet, imo, would be to do chest & shoulders on one day and the your Bi's & Abs the next. As homo as bi's and ab's sounds

That's great, cheers BennyC (yet again)! Didn't even occur to me, hence why I thought I'd ask! This place really has helped me come along leaps and bounds so far

lol.....Bi's and Ab's

You won't be laughing when I've got Curlz'n'Gurlz.......... And.... Abz'n'Slagz!?

 

[Delvis]

You won't be laughing when I've got Curlz'n'Gurlz.......... And.... Abz'n'Slagz!?

Yeah well i've got Abs with flabs...so nerr

 

[Freefaller]

cHK4 - fantastic aspirations - I like, and great progress to date!


However, be aware, as the weights get heavier the effort required isn't linear. It's very much an exponential curve. To add 5kg to my deadlift for example took weeks and weeks.

I'm not saying you won't be able to do it, just don't be let down if you don't hit your targets.

 

[TommyV]

After discussion on this thread about doing legs during the week, thought i'd give it a try

Squats 15/12/9/7/5/2/9/12
Leg Press 15/12/9/7/5/3/1/9/12
Leg Curl 10/10/10
Calve Extension 10/10/10 (single) 20/20/20 (double)

Does this look OK? Am still tweaking the rep ranges etc, am unable to do any quad isolation due to knee surgery, so miss them out





but a big mistake, just walking to get lunch was an absolute killer!!!

 

[BennyC]

cHk4, best of luck, keep us posted

Abz'N'Slagz!!! Love it.

My bench has arrived will set it up when I'm home and dig out my old home gym thread and pop up a little review of it for some of us with home gyms.

Edit: TommyV, looks alright that. I'd be tempted to really just burn out on your last 2 sets of squats like 20 reps + if you can, ditch the 9 and 12 reps on the descending side of the pyramid and just use the weight used for your sets of 9 and 12 reps but aim for 15 and 20 reps. You'll be suprised at the endurance of your legs if you use a suitable weight and a bit of trickery for the CNS your 10RM will soon become your 20RM.

Then for press I used to do a narrow stance so feet/heels almost together to really hit the glutes & quads from a different (usually much weaker) angle.

 

[cHk4]

what's your age and how long you been training? great progress dude.

I'm 26 mate, been training again for 6 months after an 18 month lay off. Before that I did a different type of training due to MMA and stuff for about 1 year.

cHK4 - fantastic aspirations - I like, and great progress to date!


However, be aware, as the weights get heavier the effort required isn't linear. It's very much an exponential curve. To add 5kg to my deadlift for example took weeks and weeks.

I'm not saying you won't be able to do it, just don't be let down if you don't hit your targets.

Thanks mate I agree, I'm at that stage with my bench, the jump from 150k to 160k was unreal and I'm expecting to hit the stage where I struggle like you said mate. But I'll stay positive and keep on motering through.

Thanks for the advice mate, it's hard when you go for something and fail so I agree 100% with all you said

cHk4, best of luck, keep us posted

Thanks a lot mate, I defo will

 

[MoNkeE]

Wow reading some leg routines in here, I'm really thinking that my squat routines are pathetic? I normally start with squats, but the rack was being used for squats and deadlifts by the time I'd warmed up, so didn't want to sit around doing nothing I started on the Leg Press:
Leg Press:
10x 100kg (warm up)
10x 160kg
10x 180kg
10x 200kg
5x 220kg
20x 120kg (This was a STRUGGLE!)

Squats:
8x 40kg (warm up)
8x 60kg
8x 70kg
8x 80kg

I'd like to stress however that my legs were KILLING after the leg press, so genuinely stunned I managed to do 8x80kg on the squats seeing as my PB has been 5x90kg!

 

[Delvis]

I used biofreeze on my arm when I hurt it.

I only get my green tea from the Asian Import store in dublin.

Hmm....I used something called Tiger Balm on it when i first did it...which numbed the pain...Not sure how much this other stuff would do with regards to recovery?

Oh yeah, and on a side note, if anyone knows ways of repairing my shoulder feel free to post, otherwise ill try to carry on doing RC warm ups etc...

Green tea...heh...most i do is Earl Grey or Lady Grey

 

[BennyC]

MoNkeE, some decent volume, try some higher rep ranges with the lighter weights so go maybe warm up light with 15-20 reps and then pyramid from there.

*pat on the back* for the dropset with 20 reps. It's killer but you can achieve it and it feels good once you've managed not to chunder everywhere.

Not sure how long you've been training? But make sure you come nice and deep in the leg press, Below parralell. Our press isn't plate loaded but is a pants 'health club' style press but when that's set up for me I have to fold myself up to get into it! You want to come below parralell so that when you actually have the stack up and reach parralell or lower there's tension and a good stretch in the glutes. Widen your stance if you need to and work on your flexbility if you find this difficult.

Pinched from the comic above:

Lower you ******

 

[MoNkeE]

Right-o mate, I'll work on getting the lower weights with a few more reps then. Could probably have gone for 15 reps on the 60kg squat and 12 on the 70kg tbh as well, should push mesel' a bit harder!

I do my leg press with my feet seperated by no more than 1 or 2 inches to be honest, but I definitely take both my leg press and squats below parrarell; I hazard to say until I feel it in the correct muscles! I like to try and get the technique right rather than stack loads of weight on

For the record, only been working out seriously for the last 3 or 4 months.

 

[Psycho Sonny]

For the record, only been working out seriously for the last 3 or 4 months.

after taking jack3d you will then re-think the above as you have only been working out seriously since you started on it lol.

going for a workout in about an hour, going to get a meal down me first then wait 30-45 mins before i take it. been feeling really tired today, so i hope it gives me the kick it usually does.

 

[MoNkeE]

Gotta wait for it to arrive yet mate, but looking forward to it

 

[Buffman]

Did chest/tris today for the first time without shoulders, feel like I can get a lot more volume in by seperating shoulders to a different day, hopefully this will pack on the size to my tris .

Only pressed 27.5 kg dumbbells because I have a bit of a niggly elbow atm and dont want to risk injuries, VERY slow negs though caused it to hurt .

 

[tom_e]

Did chest/tris today for the first time without shoulders, feel like I can get a lot more volume in by seperating shoulders to a different day, hopefully this will pack on the size to my tris .

Only pressed 27.5 kg dumbbells because I have a bit of a niggly elbow atm and dont want to risk injuries, VERY slow negs though caused it to hurt .

I found that when I switched shoulders out to my leg day, it just allows you to really hammer everything else

 

[TommyV]

cHk4, best of luck, keep us posted

Abz'N'Slagz!!! Love it.

My bench has arrived will set it up when I'm home and dig out my old home gym thread and pop up a little review of it for some of us with home gyms.

Edit: TommyV, looks alright that. I'd be tempted to really just burn out on your last 2 sets of squats like 20 reps + if you can, ditch the 9 and 12 reps on the descending side of the pyramid and just use the weight used for your sets of 9 and 12 reps but aim for 15 and 20 reps. You'll be suprised at the endurance of your legs if you use a suitable weight and a bit of trickery for the CNS your 10RM will soon become your 20RM.

Then for press I used to do a narrow stance so feet/heels almost together to really hit the glutes & quads from a different (usually much weaker) angle.

Once again thanks mate, much appreciated

 

[crunchman]

I'm 26 mate, been training again for 6 months after an 18 month lay off. Before that I did a different type of training due to MMA and stuff for about 1 year.

Hope you don't mind me asking, are you still training in mma and did/do you compete amateur or pro ?

 

[N19h7m4r3]

Just spent the entire day protesting in dublin with 20-40 thousand other students.

I do believe that's my cardio done for the day. Specially since I only had 3 eggs at 9am and a lady friend gave me half her wrap on the bus at 4:50.

So Now I'm having loads, large pizza, relentless energy drink, bottle of cranberry juice, rice krispies squares and a dairy milk bliss chocolate bar.

WOOOO for protest marches and woo for plane wooden signs getting the girls attention.

 

[bakes0310]

Ive been stuck on the same weight for the barbell bench press for about over a month now any ideas how to get it to go up? My DB bench press slowly goes up along with other chest exercises, but just not that one.

 

[Mansize_tissue]

Ive been stuck on the same weight for the barbell bench press for about over a month now any ideas how to get it to go up? My DB bench press slowly goes up along with other chest exercises, but just not that one.

The same has happened to me. My 1RM for flat bb bench has been the same for almost a year now, whereas my incline and decline dumbbell presses are both going up steadily. Doesn't make any sense!