*** The 2010 Gym Rats Thread ***

BennyC said:
The routine will be several pages back by now unless Monkee wants to retype it for you :)
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I can't be bothered to find the post but I did save it in to a text file! :) This is your original reply:
Monkee:

Shoulder workout:

BB Press standing or seated. Behind the neck if you're comfortable with it. No lock out. pyramid down from 15/16 reps over 3 sets to 10/12 reps.

Seated Side Laterals. 3 Sets light weight, pulling up from the elbows, hands internally rotated at the top. aim for high reps 15-20

Seated Horizontal front raise. Basically a front raise but seated and with your upper body as parrallell to the floor as possible. kicks in the rear delt. If this doesn't work for you just do some other alternative rear raise.

Then maybe supersets a press & raising movement. (Arnies with some side lateral, or maybe an upright row to warm your traps but also hit your lateral delts a bit more too)

Finish with your shrugs.

Should see you pritty spent.

That's basically my new shoulder routine. Read an article about shoulders and how frequently they're used requiring high volume, similar to legs, to get them to respond to growth and also being hit with a wide variety of exercises and lots of different angles.

Try to limit assisting/secondary muscle movements and no cheat reps!

Edit: Forgot to add 20-30second rests
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Short and sweet. You feel like you should do something else but you're too spent. Shouldn't take more than half an hour tops.

My last shoulder session wet:

Standing OHP:
40KG x 15
45KG x 11
50KG x 8

(bit too heavy for the reps but nevermind)

Standing Rear Raise:
7.5KG x 16
5KG x 14
5Kg x 14

Seated Side Laterals:
5KG x 14
5KG x 14
5KG x 14

Seated Front Horizontal Raise
5KG x 16
5KG x 16
5KG x 16

Triset.
30KG BB Upright Row, 30KG standing OHP, 5KG side laterals x 2 (12 rep max if I made it to 12)

Then onto bi's. Smashing traps the day before doesn't help!
 
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Morba said:
Compromise would be me having the garage to myself apparently lol
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i take it your training at home?

ive been using gloves all year round, due to not wanting calluses or rough hands, call me a woman all you want i like my nice hands. lol.

nowadays i normally wear, shorts with joggers over the top and a t-shirt with a hoody over the top, im in scotland though so its a lot colder up here, ive not trained in 2 weeks though and i guess it is now even colder, so i will probably need to start wearing a beanie and a scarf too now.

its a lot of hassle but its something that needs to be done. i dont know how im going to cope when it starts getting to minus 5, etc.
 
Considered getting compression tops and shorts sonny ?

I train in my conservatory here in "lovely" wales and I usually wear short and t-shirt with a compression top underneath, maybe a hoody on during my warm up.

It's going well for me atm, just can't stop the bar from being colder then my ex :p
 
crunchman said:
Considered getting compression tops and shorts sonny ?

I train in my conservatory here in "lovely" wales and I usually wear short and t-shirt with a compression top underneath, maybe a hoody on during my warm up.

It's going well for me atm, just can't stop the bar from being colder then my ex :p
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are they those tight fitting tops? you know the ultra tight ones which look gay, but all the footballers wear them? yeah i got 2 from nike when they were on sale, had to go for xxl, never used them though, since i bought them in summer, i will have to have a look for them, cant remember where i put them.
 
DarkShadow said:
Chill out man! :eek:

After you last said that I went away to do 30KG dips and my shoulder is still hurting so I've taken dips out of my routine altogether, I'll let you temporarily take the spot. Seriously strong though bud, keep it up!

These DLs are really starting to take a toll on my body. Ah well, who said it was going to be easy? 4 weeks til show time ;)
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I am chill,in fact I'm freezing here :p

my shoulders are fine from dips, just my lower chest is a bit sore. And I've chest training tonight plus finally starting on doing some bicep work. :)

Need to sort out my weak areas, although my lats and back are in bits from yesterday and still from Tuesdays standing shouler barbbell training.

I love it, although my housemates take the mick out of my since I can barely get around the house now :D
 
Having my weekly weigh in tommorrow morning at about 8am, im working tommorrow night so i cant have my weekly cheat meal ( order a curry from just eat ) Im tempted to get it tonight, is the meal from tonight likely to affect my weigh in the morning? I think not but would love your opinions
 
It will.

Depends how greatly it differs from a regular meal tbh. If it's a carb heavy meal then yes most likely.

Though if curry gives you the squits you'll be lighter so win/win ;)
 
Itll will be some rice and a lamb pusanda if i go for it, and couple poppadoms, ive been losing steadily every week whilst increasing my strength dramatically so i think i deserve it tonight.

The pasanda is high in fat, probably around 50-60g, whilst ill have some rice with it too so its not overly loaded with carb, think fat will do worse than a carb heavy cheat? probably do kenpo x before bed aswell and not drink much past 8pm
 
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Carb re-loads are good I found when on keto and stoped me stagnating and actually helped my progress. Give it 2/3 days to level itself out again after.

Gotta live life so don't fret over it too much.
 
kai said:
What was the routine - I have shoulders tonight and fancy a change :)

At the moment im cuttting, and finding it really hard. I am doing around 1700 calories a day with 30 minutes hiit training prior to doing weights, im cutting. Just expected the results to be quicker, im bloody starving all the time. But i am trying to keep protein high, to reduce lean muscle loss.
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I know you have had several replies, but i am actually doing the same as you, and the results I am getting are very good.

When you are cutting you dont really want to be losing more than 2 lbs a week. So you may be doing better than you think.

If you are hungry all the time you may have made the mistake of reducing the amount of calories you consumed each day; too quickly. Also, you may be eating the wrong foods. Choose a Low Glycemic diet, and stick to it... you cannot allow yourself to sway an inch.

Go to the gym and do your split, then after each session hit the treadmill for 16 minutes..no more, no less (but make it intensive). Walk, jog, sprint, do at least 4 single minutes of sprinting in between walking and jogging... do your cardio after you have trained what ever body part/s you are doing.

Buy some Promax Diet. I cannot recommend this stuff highly enough. I have been using it for about 10 days. Its superb and not only is it a good source of protein, its a fantastic food suppresant.

all the best!!!
 
Hi Guys!

On the subject of cutting above, I thought I would give you some stats on my progress with my cut as its coming to an end in the next 3 weeks.

At the moment I am in the best shape I have ever been in, on this diet so far I have gone from a 38.5" waist, and as of yesterday am down to 31.5".
The smallest waist I ever had on a cut before was 33" and then I weighed in at 13st 7lbs. My weight as of today with a waist 1.5" smaller was 14st 2lbs.

The diet has been difficult, with only being allowed 1 treat meal in the whole 17 weeks (so far). Week by week now I can see a big difference in my body.

I am currently doing cardio pretty much everyday, with 2 sessions being HIIT and the rest being 50mins low intensity.

The diet below is pretty much a day to day basic of what i have been following (i have a different diet for every scenario, eg working/not working/cardio/gym etc. )

06:00 - 40g whey in water
- 300ml egg whites
- 30g oats
- 200ml orange juice

08:00 - 80g chicken breast
- 100g low fat yogourt
- small handful mxed nuts
- item of fruit

11:00 - 40g whey in water
- Item fruit
- Hanful mixed nuts

14:00 - 1 tin of tuna
- 1 tin sweetcorn
- sunflower seeds

17:00 -40g whey in water
- Item fruit
- Hanful mixed nuts
- 1 oatcake

TRAIN (sip 10g bcaa)

PWO - 50g whey + 30g vitargo

20:45 - 150g chicken breast
- 2 small potatoes
- loads of veg

22:30 - 30g whey in 100ml skimmed milk




The diet does get a bit tedious on times but its been well worth it so far. Cant wait to see the end result, and then get back on to a good clean bulk
 
NitrogenY3K said:
/snip
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Congrats, great work...

Aroung 8 weeks ago I started the Max OT training regime combined with a low glycemic diet. Im really getting the results that I want.

Im hoping that by January - February 2011 that Im hitting single digit bodyfat, my abs are popping and I've reached my "new" 12 stone target... currently 12.6 and estimating around 11 to 12% BF down from 13.4.... 13-14%BF


...however, I have to say that I dont believe I will be doing the whole bulking and cutting cycles anymore (probably going to get torn to bits here but...) I actually believe bulking is purely an excuse for many to eat what they want in the quantities they want to relieve themselves of the rigours of having to be so regimented and strict with what they eat, I would like to add that there is nothing wrong with that.... it actually makes sense to a degree as you can have a bit more of a life.

Although I also believe you can make substantial gains when you are cut, without having to gain "off season weight" to do so.... There are loads of guys who make gains and can retain single digit bf levels and thats what I am hoping to achieve....

I know that to retain an 8-10 % bf all year round is going to be difficult, but I will do everything that I can to do just that!!... we'll see how it goes!!
 
Another 3lbs down taking me to 15.5 stone, 1 stone to go and ill look like a weed. Glad my strength is increasing loads though.

Glad i followed you advice benny.
 
Wait till you finish and start eating norally again that's when you fill back out and look your best :)

OT: Managed to train chest & tri's with out a problem from my neck. It's still sore and slightly stiff but didn't twinge at all. My right anterior delt did fatigue quite quickly but possibly because it was compensating. Wasn't by any means an all out effort as I don't want to worsen my injury but kept me happy as I got to train at least!

Bench: 90KG x 10,10,8
Inc DB: 30KG x 12,10,8
Dips BW: x 10, 9, 7
Flyes: 17.5KG x 12, 12, 10
Lying EZ skull crushers
Seated DB skull crushers
Side Laterals to finish.

Need to get the strength back up. The intensity just kills it!
 
Hmm, strange one for you guys:

I just noticed that it's recommended that children of around 10 year olds consume about 1800cals a day. Now obviously it will vary from person to person, everyone has different sizes, different genes etc. BUT when I input my data onto calorie calculators, they say that to maintain my mass, I should be eating 1900cals a day.

Obviously I have no intention of maintaining my mass, and I probably hit at least 2000 cals each day, but surely I should be eating a LOT more than a 10 y/o? Maybe it doesn't take into account the energy inefficiency of teens... :o
 
the thing is, a 10 year old does that thing you don't do, called growing.
body mass overall increases, the skeleton gets bigger, organs and muscle increase in size, etc etc.

so the recommended dosage for adults takes into account the fact that people don't grow, whereas children do.
 
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