*** The 2010 Gym Rats Thread ***

N19h7m4r3 congrats mate, nice lifting.

This is where DS comes along and tells you that his method has had some sort of anabolic effect and is now repping 5 plates :p
 
TommyV said:
Congrats dude :) 200kg is my next milestone, what was your plan of attack for getting to that number?
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eat lots and one week I do a heavy week. Go up in reps of one as heavy as I can. The following week I take the previous max and use 60% of that for working sets of 3 with 5 reps each.

And play World of Warcraft and eat more :D

BennyC said:
N19h7m4r3 congrats mate, nice lifting.

This is where DS comes along and tells you that his method has had some sort of anabolic effect and is now repping 5 plates :p
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I'd be ****ed though :p I'm just able to work again after injury :p
 
Phew, flu more or less done with now, what a fun week that was. I'm a few days behind on my HST now :( but it seems that despite eating very sporadically I haven't lost much is any strength. Final B Day 15s done without any issue, just a couple of rest-pauses. Going to a different gym to start my 10s of tonight with a few mates, going to be a fun session.


BennyC said:
Cheers. Yeah looking at the volume side of things I think 2 sets will work well. When I come upto the 5's I might have to drop a few exercises, or so I read it's recommended, due to the volume being too taxing with the frequency. Though I'll have to play this by ear.

I'm looking foward to the high frequency and hoping it'll help perfect my form doing the ROM's so much so often.

Squat
Press
B.O.R
SLDL
Bench
Pull-up
Lateral Raise
Dips
BB Curl
Standing Calf Raise
BB Shrug
Lying EZ Skullcrusher

These are the exercises I've set and would drop the isolations if I struggle with the volume on the 5's.

Going to combine my back, hammys, shoulders, biceps and traps workout and do this on Saturday (Chest today, rest Friday). Then crack on working out my RM's on Mon,Weds,Fri next week and start my first HST on the 26th :cool:

I've got a few big nights out during the duration of the cycle but will still be eating cleanly and rest well when I can. I'll probaly start a journal should anyone else become interested in HST.
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Yep seems like you've done your reading.

Two sets is totally the way forward. My only concern is that that's quite a bit to do 3 times a week, you might begin to understand the reasons for having alternating days ;) You should be fine though, just make sure you're conservative enough with your max calculations.

I'd be interested in your journal too. In fact speaking of journals, I don't know how to find it any more but Bison on myprotein (posts here as well) has a good HST journal. I think if you do a forum search over there or some creative googling it should come up (I'm not a member so can't)
 
N19h7m4r3, that's impressive, nice work :).

I really want to deadlift now :(.

I haven't been to the gym since monday and I'm actually missing it. I'm really excited for my session tonight, is that wierd? :D
 
Hey guys take a look at this cardio routine I've come up with, let me know what you think

This is an alternative to running; I run during the summer and needed to find an alternative for the winter period

Jog on the spot for 45 seconds, until you feel your limbs loosening up, Stretch your arms towards your knees, palms down back straight and raise your knees higher until they touch your palms, for a further 45 seconds, And stop. Repeat until you feel warmed up

Drop to press-up position, Walk your feet up slightly so your bum begins pointing upwards and begin Mountain climbing! Keep 1 leg straight and Bring 1 foot in line with your knee, and then jump to switch leg positions in 1 quick movement. Do this for 1 minute as fast as you comfortably can, And stop. Repeat twice more.

Now press-ups, Keep good form! And do as many as you can! stop for a few moments, and again, Do as many as you can! and one last time, do as many as you can. It doesn’t matter if you do 10, 8 and then just 2. As long as you have realistically done all you can! If you're able to do 1000 press-ups use common sense and stop when you feel you've done an adequate amount.

Now Bodyweight squats, Do as many as you can in 1 minute with perfect form! Once you hit the 60th second, Do 1 more squat and hold the position for as long as you can(Isometric Squat) try and aim for 45 seconds (This will burn)

Rest for a moment! And then again, As many squats in 1 minute as possible with perfect form and add that isometric squat to the end, rest once more and repeat the exercise one last time.

Then 1 final exercise, Lay on you back legs straight and raise you bum off the floor, and hold it! Keep it there for as long as you can. And then relax, And then do it again twice more.

Stand up, stretch. And relax.

Try and keep your heart rate up through out the exercise, if you feel it dropping, jog on the spot with knees up. No point doing exercise if you're not exerting yourself.

Do this workout 2/3 times day!
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Sounds alright though half of those exercises I can't understand what they are!

My circuits looked like:

30 seconds skipping, 30 seconds mountain climbers, 30 seconds on the spot high knees jogging, 30 seconds jumping jacks/burpees. 30 seconds rest. Repeat 3 more times.

That's intense. Especially after HIIT or a Tabata row!
 
N19h7m4r3 said:
Hey Darkshadow? You there? I know you're lurking...

Guess what, 200kg deadlift mofo!:cool:

Also followed by a full set of dips +50kg on the belt :D

Now I'm going to relax this holiday and feast gloriously on kingly South African food and play World of Warcraft to my heart's contempt. :D :p
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My heart just skipped a beat you ****!

Congrats, seriously. You've trumped me. Credit is definitely given where it's due. However, This isn't me accepting defeat... hell no.

Ah man, them dips sound sweet. Unfortunately I can't compete for that, still have shoulder pains :(

Congrats fella, seriously going for the kill :cool:
 
BennyC said:
Sounds alright though half of those exercises I can't understand what they are!

My circuits looked like:

30 seconds skipping, 30 seconds mountain climbers, 30 seconds on the spot high knees jogging, 30 seconds jumping jacks/burpees. 30 seconds rest. Repeat 3 more times.

That's intense. Especially after HIIT or a Tabata row!
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haha, I suppose if i looked up the official names for each and just posted them up it would be easier to understand. :p
 
DarkShadow said:
My heart just skipped a beat you ****!

Congrats, seriously. You've trumped me. Credit is definitely given where it's due. However, This isn't me accepting defeat... hell no.

Ah man, them dips sound sweet. Unfortunately I can't compete for that, still have shoulder pains :(

Congrats fella, seriously going for the kill :cool:
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At the moment my dips are doing the best out of everything :p

That deadlift was rought mate, really hard to get up haha.

The first 4 inches was the worst haha.
After that it was just hip drive and pushing my chesst through.
 
N19h7m4r3 said:
At the moment my dips are doing the best out of everything :p

That deadlift was rought mate, really hard to get up haha.

The first 4 inches was the worst haha.
After that it was just hip drive and pushing my chesst through.
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You carry on gloating ;)

My only issue is rounding on the back, hopefully my next 1rm attempt should see to that but we'll see.

Hey check out the body expo thread, you've gotta come! :)

Buckster said:
dips with 50kg belt ! crikey thats impressive

I can only manage 5 sets of 6-8 of bodyweight unassisted
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What's more impressive is that he's only circa 70kg!
 
N19h7m4r3 said:
Hey Darkshadow? You there? I know you're lurking...

Guess what, 200kg deadlift mofo!:cool:

Also followed by a full set of dips +50kg on the belt :D

Now I'm going to relax this holiday and feast gloriously on kingly South African food and play World of Warcraft to my heart's contempt. :D :p
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Was about to say awesome bud, until you said the last part I highlighted, now your off my xmas list and official a beta.
 
I've started training at the gym at the high school, it's got pretty good equipment and db's up to 50kg which is good enough. Only problem is it's full of weeds, basically tons of scrawny 18 year olds doing 500 sets benching and then curling afterwards.

My bbing gym is fine to train at but it's to cold, theres no heaters and I really can't bare training in minus temperatures anymore, hands getting stuck to bars etc it's that cold.
 
Well didnt get to go to the gym at all this week due to finishing 4 uni assignments. Now going home and no access to the gym. Hopefully i can go to a friends home gym every now and then otherwise im stuck with a pair of not quite heavy enough dumbells for 3-4 weeks :(Not good as i was just starting to see some pregress.
 
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