*** The 2011 Gym Rats Thread ***

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Watching 'My big fat Gypsy wedding' on 4od. Apparently the dress maker makes dresses as heavy as 27 stone :eek:

I fail to see how a dress can weigh 170KG or how a young woman can stand let alone walk in it! Wouldn't like to be the groom carrying her up the stairs in it!
 
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Good week of gymming this week, starting to adapt to lower rep ranges again nicely. I plan on doing the 5 rep phase of HST for 4 weeks instead of two, which is allowing me to lower my working weights and almost do speed work. It's working very well, I feel like I'm learning and reinforcing the movement patterns. It's also giving my shoulder a chance to strengthen and allowing my hand injuries to man the **** up.

Today's session:

Squat:
Warmups - bar x8, 60x8, 100x5, 135x5 (was doing these fast and the bar rolled UP my traps on the way down on the third rep, almost fell forward!)
working: 167.5kgx5x5 these were really nice. very fast and with quite short rest as I didn't have much time in the gym. I'm aiming for 180x5x5 by the end of the cycle, bring it on :D

Pullups:
no warmup, was running low on time
working: bw+18x5x5

Dips:
warmup: bwx10. REALLY wanted to warm up properly with some shoulder stuff, but didn't have time :(
working: 47.5kgx5x4 nice, had to do them fast as I had just over 10 mins to do them :(. Missed the last set because of time, but no matter.

HC2PP
Obviously I'd run out of time by now so I'll have to go in tomorrow. Will be 80kgx5x5

Other working sets this week:
Deadlift 175x5x5 basically speed work!
Bench 90x5x5 ditto. Feeling a lot nicer on my shoulder
BOR 95x5x5 going to swap these for chest supported t-bar row when I get to my uni gym
Shoulder Press 62.5x5x5 first time doing these with low reps and really liking them. Lots of room for more weight


So yeah, so far so good. Really enjoying training at lower 1RM percentages, it'll be interesting to see what the pay off is like. If I squat 180kg for 5x5 I'll be well on my way to smashing my PB. Got some more sprints in too, although my ankle called it quits last session...but that should be fine.
 
chest today. horrible warm feeling in my wrist, not good.
gonna have to start either wearing the wrist wraps for anything over 100kg or just move to dumbells only from now on. quite depressing and demotivating, made for a crap chest workout.
 
I've finally managed to get back on track for my weight loss regime. Managed to lose 10 kilos/22 pounds over the summer of 2009, and sheer laziness meant I put it back on fairly swiftly.

So, 2011, aim to lose 15 kilos/33 pounds, to drop my weight back to 65 kilos/10.2 stone over the next few months. I'm pretty small, 1m 63cm/5' 3".

Any tips that people can give in terms of do's and don't's, eating ideas would be great. Or just encouragement!

Been to the gym twice this week so far, just working on cardio, about 30-45 mins spent on the cross-trainer on a random program. Should I incorporate weights to my sessions, or just focus on cardio to lose the weight and build fitness?

Once the weather gets a bit better, I'll be going out on my bike again, and, once I lose a bit more weight (I'm a bit self conscious about it) get back to doing some swimming (I used to swim a lot before I came to uni and became lazy).
 
Morba said:
chest today. horrible warm feeling in my wrist, not good.
gonna have to start either wearing the wrist wraps for anything over 100kg or just move to dumbells only from now on. quite depressing and demotivating, made for a crap chest workout.
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Not good mate! It's a bit of a long shot, but this might be worth trying if you're at you're wit's end http://community.myprotein.com/supp...vering-muscle-injuries-using-l-glutamine.html

...it may have helped with my ankle over the summer (very bad sprain).
 
icecold said:
Not good mate! It's a bit of a long shot, but this might be worth trying if you're at you're wit's end http://community.myprotein.com/supp...vering-muscle-injuries-using-l-glutamine.html

...it may have helped with my ankle over the summer (very bad sprain).
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Unfortunately this is the sort of nagging injury that i keep putting off having sorted. have had physios look at it and the general concensus is that surgery is needed due to the mobility and weakness of ulnaris muscle. l-glut wont be helping that :(
 
Morba said:
only 12" ?!?!?! thats a huge difference considering the 'average' man is 6"
and yeah, XL is small :(
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well we're not just "average men" here are we? :p
I've still got a fair amount of flab to trim off from by mid section but right now I'm sitting a 46inch chest/ 34inch waist and I did try one of them tshirts and although I can physically fit in it as It's fairly stretchy it does feel and look a bit... weird.

Ofc If I'm having that problem I can imagine how you might feel with your chest.:eek: :D

As for you injury, the tought of having to undergo surgery is never pleasant but you should look at it as a long term investment in your body.
 
yeah, i'll be able to start the ball rolling soon. cant go having no usage of 1 hand as we've got a 3 month old that needs quite a bit of attention at the mo lol. she comes first, i'll just have to suffer in my training :p
 
That's a good blog btw, lots and lots of good links to many things, ladies training included!
 
Mmmm female SLDL.

Added to my inventory of female approved exercises currently including, squats, kneeling glute extension and the swan stretch :p
 
Only problem is that from the front or back she has a slightly manish hip to waist ratio :(


Morba, maybe try the l-glut protocall after the op. Of course there is no real way for me to know if it spiked GH significantly, but my ankle had been bad for months (4 I think) and then got a lot better after taking 10g of glutamine 5 days a week.

For anyone else interested, it's basically the idea that taking 10g of glutamine in the complete absence of insulin (i.e in the morning 30 mins before eating) will spike your growth hormone levels. HGH is actually responsible for initiating a lot of the repair processes in the body, as well as boosting immune function and calorie partitioning (more cals go to muscle growth than fat stores). That thread is well worth a read.
 

Anyway how do you guys adjust to keto, i've done it before but for some reason this time round im very apprehensive, probably as i have a bit of mass on me now.
 
It's actually a little known fact that in the gym where he trains the is a concentration of helium in the air. It make the weights lighter :p

In fact for his squat suit I reckon you have to be as strong as him just to put it on :p
 
Starting to see seperation in my legs. Means this cut is working :D. Leg day tommorow. Squat 5x5-95kg, might now seem much but I was working on form prior and need to get back into the swing of things, want to see this up to 120 by the end of the year.
 
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I had a poor session on Saturday :(

I managed around 60kg @ 8 reps, then 6 reps on the Smith Press when doing my Chest, but instead of doing parellel Squats, I went bum to legs - all the way down - I started at the really lowly weight of 40kg (I know, I know!) I was doing 100kg but that was on parellel squats, and I did find it a little scary doing that far down :o

But the 40kg was very comfortable - I did 6 reps then 8 reps then 12 reps on the Smith Machine, but I have no DOMs, so couldn't have been that great a work out as the weight was so low.

I also did dumb-bell flies - 8 @ 2x10kg, 8 @ 2x12kg and 4 @ 2x14kg, they were killing me, but a better workout than using the Chest-Fly Machine.

Finished up with 15 minutes on the Bike, average heartrate of 147bpm and a 3 minute cooldown.

I'm trying to move away from the Smith Machine but I am in the process of moving to a nearer Gym which although is smaller, a bit more money and doesn't offer as much, it does seem to be much emptier and has at least 4-5 free weights areas, which is better than the one here - with a Smith Machine and couple of benches and very few weights.

This next gym does seem a bit more quieter as well - so I'll get a chance to do a better workout without waiting ages, or not getting on the Smith Machine at all.

But I'll be doing completely free weights, in the next gym I go to, no Smith Machines - just raw strength training. Going to do a bit more CV work so I can cut more as my belly isn't getting much smaller!
 
Freak! How the hell will you lift your pint later if your delts are smashed?!
Priorities fella, comp or not! :P

(happy birthday btw :P )
 
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