*** The 2010 Gym Rats Thread ***

Hefty post FF, really interesting read, it taught me a lot. might have to show that to a friend who is having some difficulties training and dietry wise.

Thanks Freefaller
 
Hi all, currently doing this routine would like some advice for gaining strength.

8 am cardio 6 days a week - 30 minute swim session and steam room

Monday - Chest
Incline
Decline
DB bench press
Flys
Tuesday - Shoulders
Military Press
Seated DB press
Front Raises
Shrugs
Wednesday - Tri/BI
Cable Pulldowns with bar set
Cable Pulldowns with horsehair
Skullcrushers
Tricep Extensions
Preacher Curls
Hammer Curls
Thursday - Back
Quite bad on back so i mix and match a few things that i think is doing my back
Rear Delt Raises
Bent over rows

Then by friday im ready for chest again, think im doing this wrong.

I cant do legs since my knee is messed, do 4 sets of each at 10,8,8,failure reps

Thinking of starting 5x5, but im also on a weight loss diet, although im on kre aklyn and impact whey PWO.
 
So im looking to get fit and put on some mass and to that end my new regime starts starts <s>tomorrow</sl> Monday 29th november 2010.

For a long time now, I've been saying "tomorrow" i will start my new fitness/health regime, stop the junk and get fit, however true to itselfs and to me tomorrow never came.

I'm sick of being a skinny guy who is unfit and can barely sprint one hundred meters without feeling the need to puke.

I've learned that Tomorrow does not exist. It is not promised and it is not guaranteed.Tomorrow only exists in the minds of dreamers and procrastinators.

Towards this end i have put a firm date on what i'm starting, i'm hoping in addition to transforming my fitness and physique in the long term it will also help me get out of the rut of being depressed and downtrodden at being out of work, i have been to comfortable in my layabout lifestyle, that ends when this regime begins.

I'm not jumping in at the deep end, at this would probably lead me to burn out quite quickly, im going to start with some cardio, and some at home exercises, i know plenty of the normal staple exercises, crunches, pushups etc.

The reason I'm posting this is because I'm slightly out of my depth and want to ask a little bit of advice as to what would be the best exercises for bulking up without the ability to attend the gym and without free weights.

Once i get more into i may start a journal thread to track my progress, if people are interested in following my progress and my thoughts on what and how i am doing.

Appreciate any advice, Rich

Addendum :- i will also be attempting the "100 pushups thing"
Also excellent article FF, kudos for posting
 
Last edited:
CT deffinatley talks sense. Long read but worth it. I think maintaining 10% bodyfat whilst do-able requires quite a severe dedication to diet & lifestyle that not many have. Don't get me wrong lots of people have the dedication but to the level to be able to maintain 10% with the lifestyles people like to enjoy is no easy task.
 
Freefaller said:
IT's a bit of a read - but it makes sense and in my limited self taught understanding of our body the science is sound behind it too.

The article is here:

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking
Click to expand...

Thanks FreeFaller I really appreciated that.

It's like having someone far more clued up than I am confrim my beliefs. I agreed with everything he was saying and I'm really happy to have read an article that confirms that we do not have to have these bulking cutting cycles to make significant gains.

Thanks mate, really enjoyed that.

All the best!
 
Started today with a light cardio session, up at 6am and out the door for 6:20, got back in around 6:45, not amazing but i'm happy with it for my first session especially since i'm massively out of practice, had to have two small "walking" breaks as if i had carried on running i would have ended up puking.

It can only get better though so bring it on!

On a side note bloody hell it's difficult trying to run in 4 - 5 inches of unbroken snow with only trainers on >.>.

Edit :- realised the near puking was because i was more on the side of sprinting than jogging, i need to get used to "running" a bit slower.
 
Last edited:
WalkeruK said:
Hi all, currently doing this routine would like some advice for gaining strength.

8 am cardio 6 days a week - 30 minute swim session and steam room

Monday - Chest
Incline
Decline
DB bench press
Flys
Tuesday - Shoulders
Military Press
Seated DB press
Front Raises
Shrugs
Wednesday - Tri/BI
Cable Pulldowns with bar set
Cable Pulldowns with horsehair
Skullcrushers
Tricep Extensions
Preacher Curls
Hammer Curls
Thursday - Back
Quite bad on back so i mix and match a few things that i think is doing my back
Rear Delt Raises
Bent over rows

Then by friday im ready for chest again, think im doing this wrong.

I cant do legs since my knee is messed, do 4 sets of each at 10,8,8,failure reps

Thinking of starting 5x5, but im also on a weight loss diet, although im on kre aklyn and impact whey PWO.
Click to expand...


Maybe you need to have a day off between weight Sessions so you can recover
 
Training shoulders soon after chest isn't advisable as chest recruits the front delt anyway. Then you're hammering your shoulders again with exercises that only really hit the front delts.

I'd train your chest, back and then shoulders if I were you. Then finish up with some arms.

Training to failure all the time isn't advisable either. For strength aim for 4-8 reps with a heavy weight over 3 sets (pyramiding if you like). Ideally if you went onto 5x5 it'd be best as you've got a ready made structured programme. But you'll be hard pushed to build muscle if you're in a calorie deficit.
 
Last edited:
DarkShadow said:
You carry on like that and I'm going to have trouble catching up!

DL's went fine on Fri. Hit 175KG DL for 3x3. Still haven't failed any increments as of yet. :)

On the subject of eggs. I have 5 scrambled eggs almost every morning. That's approx 35 eggs a week, should I be concerned?

Edit: The eggs related Q was intended for the liquid eggs thread but it can stay here :o
Click to expand...

Since my arm is fine, I think. I'll be going heavy and hard again on everything I can. Will have to stay stick with my heavy week followed by light though. My rubbish diet lately has kept me from working as hard as I use to.

My breakfast is usually 5-6 eggs and a bowl of oats, But lately I've been so busy with college I've skipped breaky far to many times.

I usually only eat my first meal of the day around 1pm now. :mad:

Not nearly good enough, I'm making progress but I know I'd be able to do a lot more if I actually ate more again.

I might not gain on the deadlift and squat at the moment because of that. But the smaller muscle groups aren't too bad. Although my Triceps are still hurting today from Thursday's pounding. :(
 
Simple question... Easiest way to maintain muscle mass over about 5 weeks without hitting the weights?

I don't have access to weights/gym over Xmas until I get back to Uni. I've got a medicine ball and a swiss ball at home, was thinking of doing as much as I can with those but not sure it's worth it?
 
Deffinatley worth doing something if not to maintain your fitness and keep your metabolism up.

Can do lots of stuff with those. Slow negatives, static holds, circuits etc. You don't need much equipment (if any) to give yourself a beasting.

You can try doing certain moves uni-laterally. SO try some one legged (pistol) squats, or during the press up focus your efforts onto mostly one side of the chest and then swap over for the next set etc. Can do the same for what I call an incline press up, bringing your feet much closer to your hands so that your body is at a 90 degree angle at the hips will place more emphasis on the shoulders. Shifting your bodyweight like this should give you some reasonable resistance without the need for weights.
 
Thanks benny, my days were wrong anyway just realised, going to add some hyper extensions in and look for a few more compound excercises that dont rely on my knee, strength has doubled on most now and im getting near some of the bigger lads weights so something must be working, thanks for your advice.
 
Week off the gym this week, feels bad :/

Ahh well, having purchased black ops last week, I'm sure that'll gladly occupy my time!!

Going to keep my diet up, and cut carbs after my mid-afternoon meal, and keep protein high! Have been indulging a little as of late and a little more belly fat has come back to say hello!
 
BennyC said:
Deffinatley worth doing something if not to maintain your fitness and keep your metabolism up.

Can do lots of stuff with those. Slow negatives, static holds, circuits etc. You don't need much equipment (if any) to give yourself a beasting.

You can try doing certain moves uni-laterally. SO try some one legged (pistol) squats, or during the press up focus your efforts onto mostly one side of the chest and then swap over for the next set etc. Can do the same for what I call an incline press up, bringing your feet much closer to your hands so that your body is at a 90 degree angle at the hips will place more emphasis on the shoulders. Shifting your bodyweight like this should give you some reasonable resistance without the need for weights.
Click to expand...

Thanks for the advice mate. I could probably get away with taking one 20KG DB with me, might do that and work 'uni-laterally' as you describe, not exactly heavy but probably enough for a higher-rep workout.
 
scott212 said:
Thanks for the advice mate. I could probably get away with taking one 20KG DB with me, might do that and work 'uni-laterally' as you describe, not exactly heavy but probably enough for a higher-rep workout.
Click to expand...

Yeah, pop some skull crushers, alternating shoulder press, DB row, DB clean better than nothing. Could get away with some flyes using your swiss ball if you have something to anchor yourself with on the opposing side, same with some press.
 
You must log in or register to reply here.
Back
Top Bottom