*** The 2010 Gym Rats Thread ***

My goals are quite simple this year:

- Get back into a regular gym routine, none of this go, dont go, go again stuff.
- Build up my strength again, but not at the expense of my technique.

That said, I was quite happy with the strength retained when I went to the gym last week, I was able to go upto 2 sets of 8x80kg on the bench which was the first time I've done it in just under 2 years :)
 
wohoo said:
No coffee at all, im actually caffiene intolerant, I maybe have 4 cups of tea a day now, its will be a biggish meal, heavy on protein and some complex carbs, I normally eat at about 8.30-9pm and then aim to get to bed around 10.30.
Click to expand...

I wouldn't have such a big meal at dinner time for a start. Furthermoer it could be that you're overly full before bed, and it's not particularly good either. 1.5hrs after eating is not much before going to bed, can you eat earlier? If not, I'd eat less, and have a bigger lunch or eat more during the day (which is better for you anyway). 4 cups of tea also equates to a lot of caffeine, unless it's caffeine free tea?
 
So i started 5x5 yesterday, first day is back

dl 5x5
bor 5x5
seated row 5x5
lat pull down 5x5
close grip pull ups 5x5

Sound enough? One thing i noticed is after the DL's and BORs I was dripping sweat and was so tired, I normally have much more energy. How long rest should I be taking between sets?

Thanks
 
If you are in the mood PAz you will straight up love it.

Wes- Please please don't take this as anything other than me trying to help, but your situation is pretty much exactly what I was talking about earlier. At 11 stone being unable to do a pullup yet only doing 2 back exercises because of overtraining? Bust a nut next back day and the following 51 back days and then maybe start to think about overtraining.
There is a guy who goes to my gym who seems like he wants to be there, polite, trains frequently but just doesn't have that intensity that fire that makes the difference and his strength and physique reflects that.
I may be wrong and you train harder than anyone on earth in which case I apologize :)
 
is this workout sufficient mon wed thurs

DB Bench *3sets
DB Incline Bench *3sets
Military Press *3sets
Bent over rows *3sets super setted with pullups
front squats *3sets
skull crushers *3sets
SLDL * 3sets
BB Curls *2 sets
sits ups * 25


might swap in deadlifts for front squats now and then.
 
badcompany said:
is this workout sufficient mon wed thurs

DB Bench *3sets
DB Incline Bench *3sets
Military Press *3sets
Bent over rows *3sets super setted with pullups
front squats *3sets
skull crushers *3sets
SLDL * 3sets
BB Curls *2 sets
sits ups * 25


might swap in deadlifts for front squats now and then.
Click to expand...

Reps? Tempo?

What are your aims?
 
Overall that was disappointing. Pure bodybuilders gym - but in the sense that there was no ideal space to do non bodybuilding lifts. I do a lot of clean and jerk and snatch in my new routine and it just wouldn't be possible there.

We went in for a leg session but the floor was so uneven it was difficult to squat. The hack squat machine was pretty good but I'd have preferred to squat first and then get on there, but due to the floor we only did a few warm up squats and then did our "work" on the hack squat machine.

Some of the upper body machines were pretty cool, we don't have any stuff like that in my gym and I had a go on a couple of the back machines and you could really feel it working - but at the end of the day you can achieve the same with a barbell/dumbell.

There were some big boys in there for sure, just wasn't really the right place for the way I like to train. The guy who owns it has won a few national bodybuilding competitions, I'll try and find his name, he's an absolute monster - but he was saying to my mate that his goal is purely bodybuilding and strength training doesn't feature for him.
 
Looks good. Maybe throw some side raises in too.

I'd be inclined to rotate the order of the exercises. So do chest, then back, then shoulders, then legs, chest, back, arms, etc etc. As opposed to all the back exercises together, all the chest etc.

It'll be a bit more cardiovascular as you'll be demanding blood in different places.

Maybe stick to 10 reps, but it depends on the speed of your negatives. Quite a lot of stuff there and it might become quite wearing if you're lifting heavy enough. Perhaps try pyramiding as you progress. See how you get on you can always adjust if need be :)

Alternate back and front squats if you can, Same with BB curls, try DB curls and cable curls, same for tricep work. Military press one week with a BB the next week DB's etc.

Hope this helps.
 
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