*** The 2011 Gym Rats Thread ***

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BennyC said:
Kicking a football in vibrams doesn't work well!

On another note the DB's at my gym are constantly loose and in need of tightening. SO much so to the point they are 'finger loose' and I can tighten them quite a bit with my fingers turning the nut. It's disgraceful.

It was only a matter of time until an accident happened and on Wednesday one of the 30's fell apart on a lad, landed on his face and broke his nose. I wasn't there but another lad who I speak to was. The lads dad came in and took lots of photo's of both his son and the weights. Much to my surprise several pairs of the DB's were still loose yesterday. It's an essential check that should be done every god damn morning!

Technically the gym is obviously liable here however I also make sure the DB's are as tight as possible in between each set to avoid something like this happening to me. So you could say it was a little bit stupid to start a set with them that loose but on the other hand it shouldn't even be a concern.
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I've had similar experiences in the past with dumbbells, I feel much safer with welded ones for obvious reasons. I hope the guy in question is alright, I keep imagining him doing a dumbbell press and a sea of smaller plates falling down onto his face :eek:.

I'll be surprised if he doesn't get any compensation thrown his way, the gymnasium should maintain the equipment to high standards to prevent things like this from happening. You can pretty much guarantee all the equipment in their will be well maintained from now on :D!
 
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I think my shoulders and traps are perhaps overdeveloped compared to the rest of my surrounding body.

Would you normally stop training them to let the rest catchup, or just keep hitting everything hard?

Can probably dig out a pic sometime.
 
Can someone help me with a new routine? Been doing mine for ages now and starting to get the feeling that it's losing effect, I need to switch to something new but don't know where I can go.

Current routine:
Day 1:
Bench
Incline Bench
Flies
Preacher Curls
21's

Day 2:
Deadlift
Bent Over Rows
Pull-Ups
Upright Rows
Skull Crushers
Close Grip Bench

Day 3:
Squats
Calf Raises
Leg curls
Hamstring Curls
Over Head Press
Lateral Dumbbell Raises

All 4x10

Maxes:
Bench: 105kg
Squat: 130kg
Deadlift: 160kg
 
Agreed Odd. Was down the gym yesterday and picked up 1 of the 16kg DB's literally just put down by a fairly big bloke, and it wasn't just loose, it was rotating when it was in motion... I noticed as soon as I picked it up, even before I started using but I wanted to try it out and see how he couldn't have picked up on it........... People. *rolleyes*
 
Everything at my gym is loose. And the clip things on the resistance machines are always dodgy, had one slip out on the leg extension recently so all the weights dropped. Made quite a racket!
 
Do the dumbells in your gyms go up by 1KG or 2.5 like mine? It's a bit hard to progress on certain exercises when you have to lift 5KG more. :/ But we don't have problems with loose weights since they're one big solid weight.
 
1KG increments up to 10KG which is a set of chrome on a separate rack.

Proper rubber DB's start at 2.5KG and finish at 50KG going in 2.5KG increments.

If you need a smaller increment you can always use a barbell and smaller plates/micro loaders.

You can always wrap some chain round the DB.
 
Does anyone have any advice on working out what starting weight you should use for Squat /Deadlifts / OH press/ etc?

Never done these before but looking to join a gym soon and try out the Starting Strength workouts.

Cheers!
 
smyth said:
Does anyone have any advice on working out what starting weight you should use for Squat /Deadlifts / OH press/ etc?

Never done these before but looking to join a gym soon and try out the Starting Strength workouts.

Cheers!
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Impossible for us to say really - just work it out on your first time. Start with the bar to warmup, add 10kg increments for squats and deads and 5kg for OHP until you get to the rep range you're aiming for.
 
smyth said:
Does anyone have any advice on working out what starting weight you should use for Squat /Deadlifts / OH press/ etc?

Never done these before but looking to join a gym soon and try out the Starting Strength workouts.

Cheers!
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If you look on exrx.net it advises starting weights for an average person who has never lifted before... but having just looked myself, I can't find the page where it says it again.

Anyway, they said the following:

Squat 27 – 30 Kg
Deadlift 35 – 38 Kg
Shoulder Press 18 – 20 Kg
Bench Press 30 – 33 Kg
 
Had a good session this morning doing mostly HST with my Brother.

Flat Bench: 40kg+20kg Bar; 8 reps, 6 reps, 5 reps

Incline Press: 30kg+20kg Bar; 12 reps/40kg+20kg bar 8 reps, 5 reps

Decline Press: 40kg+20kg Bar; 11 reps, 6 reps, 5 reps

Dumb-bell Flies: 14+14kg; 11 reps; 12+12kg 8 reps; 10+10kg, 8 reps;

Preacher Curls: 20kg+curl bar; 11 reps, 22.5kg+Curl Bar; 8 reps, 22.5kg+Curl Bar; 5 reps;

Hammer Curls: 14+14kg; 12 reps, 10 reps, 8 reps

Dumb-bell Curls: 16+16kg: 12 reps, 10 reps, 8 reps

Wrist Curls: 6+6kg; 12 reps, 10 reps, 8 reps.

However, I'm planning to add 30 mins of Cardio over the next few weeks at each session to see if I can reduce my bodyfat percentage and get my Abs to show through.

I also want to get the reps sorted, ideally, if I do 3x8s thats going to do size, whereas 5x5s will do strength and I think my strength definitely needs some work, so reps definitely need tightening - even if it means dropping a weight so I can get my magical 5 for strength.

I'm not as weedy as I once was, but I definitely want my Abs to show through and I'm going to make that a priority.

Quite looking forwards to Back & Triceps & CV on Tuesday.
 
smyth said:
Does anyone have any advice on working out what starting weight you should use for Squat /Deadlifts / OH press/ etc?

Never done these before but looking to join a gym soon and try out the Starting Strength workouts.

Cheers!
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I like to go by the rule that if I can do more than 12 reps easily with a certain weight, it's not heavy enough.
 
mmm lunches for the next 6 days

IMG_2293.jpg
 
Gamefreak501 said:
Had a good session this morning doing mostly HST with my Brother.

Flat Bench: 40kg+20kg Bar; 8 reps, 6 reps, 5 reps

Incline Press: 30kg+20kg Bar; 12 reps/40kg+20kg bar 8 reps, 5 reps

Decline Press: 40kg+20kg Bar; 11 reps, 6 reps, 5 reps

Dumb-bell Flies: 14+14kg; 11 reps; 12+12kg 8 reps; 10+10kg, 8 reps;

Preacher Curls: 20kg+curl bar; 11 reps, 22.5kg+Curl Bar; 8 reps, 22.5kg+Curl Bar; 5 reps;

Hammer Curls: 14+14kg; 12 reps, 10 reps, 8 reps

Dumb-bell Curls: 16+16kg: 12 reps, 10 reps, 8 reps

Wrist Curls: 6+6kg; 12 reps, 10 reps, 8 reps.

However, I'm planning to add 30 mins of Cardio over the next few weeks at each session to see if I can reduce my bodyfat percentage and get my Abs to show through.

I also want to get the reps sorted, ideally, if I do 3x8s thats going to do size, whereas 5x5s will do strength and I think my strength definitely needs some work, so reps definitely need tightening - even if it means dropping a weight so I can get my magical 5 for strength.

I'm not as weedy as I once was, but I definitely want my Abs to show through and I'm going to make that a priority.

Quite looking forwards to Back & Triceps & CV on Tuesday.
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You REALLY need to get an actual program sorted. From the last few workouts you've posted everything you're doing just seems to be a real mess. What you've posted above certainly isn't HST.

I'm also not sure what your point is with the the bit I've highlighted above. Are you saying you're going to do 3x8 AND 5x5? There's nothing magical about 5 reps for strength either...yes it's in a better range for strength gains, but so is three reps... You also make no mention of your loading (apart from to say you might go lighter at 5 reps :confused:) so you could just be banging your head against the wall.

If you don't know what you're doing, just ask :)
 
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