*** The 2011 Gym Rats Thread ***
- Thread starter Morba
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Caporegime
Well...Had my physio today...woo, only took over 2 months
Basically got to do a simple exercise on it constantly every day for it to get better, then go from there
On a second note...he also said NOT to do some of the rotator cuff warm-ups that are shown on that youtube video...primarily the one where your arms are out either side of you, and you rotate them clockwise/counter clockwise...? Any ideas?
Basically got to do a simple exercise on it constantly every day for it to get better, then go from there
On a second note...he also said NOT to do some of the rotator cuff warm-ups that are shown on that youtube video...primarily the one where your arms are out either side of you, and you rotate them clockwise/counter clockwise...? Any ideas?
Soldato
Am I right in thinking protein powder should be consumed within 20 minutes of mixing it with water? Only I've been making protein smoothies and downing them 6 hours later
I don't see why they would need to be if they've been refrigerated.
Caporegime
It just states that on some packets...which why i always wonder how people take them to the gym
Hey guys, thought I'd ask a quick question after all this stuff about "John"
Been doing my shoulder workout that BennyC provided me with for a good 6 weeks I reckon by now. Would like to mix it up, whilst keeping the same high volume workout he provided me with. This is what I'm currently working to:
Seated Barbell Shoulder Raise (smith machine as I work alone)
1x 12, 1x 8, 1x 5
Dumbell Rear Lateral Raise:
3x12
Dumbell Front Raise:
3x12
SUPERSET:
Arnold Press / Upright Row
3x8 (8 of each exercise, so 16 reps per set)
Shrug:
3x 12
Any suggestions?
See if you can find Mark Rippetoe's tutorial for OHP.
Might be time to switch to some heavier loads. Something like:
Clean and/or Press
Hanging Clean
Seated Laterals (maybe using some bands)
Face-pulls/Pullups as suggested by DS.
You could always give some tri/giant sets ago if you fancied going down the higher intensity route.
OT: Managed to sublux my left shoulder last night in bed. Rolling over/lying on my front with my left arm under the body. Popped straight back in again and wasn't painful but it's similar feeling mentally to that of loosing your wallet! like oh ****! OHP was unaffected today. Bench felt a little iffy, not unstable just a bit wierd in regards to that joint.
I'm rather ****ed at the moment.
My second week back to training since the holidays and that 210kg Deadlift barely escaped me! I just couldn't lock it out, was about 1-2inches from it. But just couldn't push through with my hips. Grrr
Last week I was managed upto 180kg no problem at all, given it was my first day back.
Maybe in a month I'll be back on form and get that bugger out.
So I burried my sorrows in food, had a huge chicken wrap i made and chicken and veg stirfry with loads of rice. That 210 shall be MINE!
My second week back to training since the holidays and that 210kg Deadlift barely escaped me! I just couldn't lock it out, was about 1-2inches from it. But just couldn't push through with my hips. Grrr
Last week I was managed upto 180kg no problem at all, given it was my first day back.
Maybe in a month I'll be back on form and get that bugger out.
So I burried my sorrows in food, had a huge chicken wrap i made and chicken and veg stirfry with loads of rice. That 210 shall be MINE!
Caporegime
Hehe, good to know you're still at it
Hopefully in a month or two I may be able to actually start doing stuff again =/
Hehe, good to know you're still at it
Hopefully in a month or two I may be able to actually start doing stuff again =/
Maybe it's about time you took a financial hit and paid to see someone privately?
You seem to spend a lot of time feeling sorry for yourself and cultivating a negative mindset. I think you have to draw the line somewhere if the NHS fails you so continually. C'mon man, especially if training makes you happy
Caporegime
Maybe it's about time you took a financial hit and paid to see someone privately?
You seem to spend a lot of time feeling sorry for yourself and cultivating a negative mindset. I think you have to draw the line somewhere if the NHS fails you so continually. C'mon man, especially if training makes you happy
I would if I had the money
But I dont sadly...I was overdrawn on my account last week, and pay day isn't till the end of the month.
I eventually got to see a physio (NHS) and he was pretty helpful (as per my above post) so ill see how these exercises go, my shoulder already feels slightely better just after a few reps
I'll keep posting until I start again...Thank you for the kind words though! Makes me want to really get back into it now!
Matt-page : woman and sex, replace some of that cycling before you lose your sperm
I was wondering, would you guys be able to advise on some good weight exercises to do to help boost my overall weight loss. I am happy with the cardio I am doing, but I know that building muscle can be important for losing weight, as the more muscle, the more calories are burnt. So basically, I need something to go along with my cardio routine
I weigh 79 kilos, and want to drop to 65 kilos. I have very strong leg muscles (former swimmer) but I slightly weaker back and shoulders which need strengthening. Would weight machines be better to begin with so I don't injure myself as easily? And advice would be ace
At that weight im guessing you are female?
Anyway, some exercises for you:
Squats
Pullups/chins
Power clean and push press
Dumbells bench press/ dips
That should cover the majority of muscle groups
Soldato
It just states that on some packets...which why i always wonder how people take them to the gym
Ah I get you. Just put a scoop or two in a shaker, then fill it with water from the cooler/milk afterwards.
Session done .
Mixed feelings about it really. They have put in a new squat rack which is a total waste of space and cost £2000
. They could have gotten 2 power rack with pullup and dip bars for £600 but yet they bought that piece of crap 
. Also they haven't move anything out of the powerlifting room so now the 10mx10m (ish) space is completely cramped and its impossible to move in there now. If someone is on the platform and another person is one the original (good) squat rack you run the risk of there being a death because they are so close. /grumble
On the other hand, all of my exercises were good. Keeping the progression going on deadlift for another super speedy 145kg 5x5 and then did 160kg 1x1 just for jokes and that was nice and quick too. Bench is coming along nicely as well and the same for rows and arnold press. So, on that front I'm a happy man .
.Mixed feelings about it really. They have put in a new squat rack which is a total waste of space and cost £2000
. They could have gotten 2 power rack with pullup and dip bars for £600 but yet they bought that piece of crap . Also they haven't move anything out of the powerlifting room so now the 10mx10m (ish) space is completely cramped and its impossible to move in there now. If someone is on the platform and another person is one the original (good) squat rack you run the risk of there being a death because they are so close. /grumbleOn the other hand, all of my exercises were good. Keeping the progression going on deadlift for another super speedy 145kg 5x5 and then did 160kg 1x1 just for jokes and that was nice and quick too
. Bench is coming along nicely as well and the same for rows and arnold press. So, on that front I'm a happy man .
Just curious here but does anyone here workout in the morning?
I used to go to gym regularly but the past few weeks at work have really worn me down. By the time I get home I just don't have the motivation to hop out again and get to the gym.
So I'm thinking of trialling working out in the morning. Sure I'll be a bit tired at work but if it then means going home and getting to enjoy the evening then it may be worth it.
What's the general consensus here on morning workouts?
I used to go to gym regularly but the past few weeks at work have really worn me down. By the time I get home I just don't have the motivation to hop out again and get to the gym.
So I'm thinking of trialling working out in the morning. Sure I'll be a bit tired at work but if it then means going home and getting to enjoy the evening then it may be worth it.
What's the general consensus here on morning workouts?
You might find you are less tired at work and more focused.
Morning training is great and can give you big boost to your day
Morning training is great and can give you big boost to your day
Matt-page : woman and sex, replace some of that cycling before you lose your sperm
Yea, getting that at the weekend, didn't think I had to list that as part of my cardio?? Haha! What do you mean lose it??Any other comments on my diet and exercise?
Man of Honour
Any other comments on my diet and exercise?
I think what Morba is trying to say is being sat on a bike for extended periods of time has been shown to limit blood flow to your fun bits which is not good.
I've done that when I did AGVT as I couldn't bear the tought of such workouts after 8 hours at work. You do feel a bit more tired at work but I for one felt I could focus on the workout so much more by doing it in the morning.
In an ideal world, you'd probably be better off training in the afternoon, but in the real world people have those weird time eating things called jobs.
I guess it's down to personal preference trying it won't hurt at all.
I also trained in a "revamped" gym tonight, although not the same one. Note the "" around revamped, because they've actually made it worse.
To be fair, they have improved a lot of things, but not things that are of any use to me. There are a LOT more machines and bicep boy/bro friendly stuff, but not much for anyone who bases their workouts around compounds (i.e. people who aren't gay). You might at this stage have detected a certain tone to my writing, and I'd say it was 50% banter 50% rage. Here's why:
1) there is now less floor room for deads etc. etc. despite being in a MUCH bigger room
2) ALL of the bars are now fat bars, making it a real hassle to grip anything. Cleans of any sort will have to see a drop in weight to reduce the risk of the bar flying out of my hands (goodbye dreams of a 100kg HC2PP). Deadlifts I will just have to man up for, but rack pulls are going to require straps.
3) God damn flat sided weight plates! JUST WHY??? Deadlifting for reps now requires following the bar around the gym after each rep as it lands on a corner. Cardio maybe?
4) Minor, as I'm totally ignoring it, but I got told not to use chalk. But the BARS...*sigh*
5) They got rid of the chest supported t-bar row :'(. At least in this case they have replaced it with some kind of strange plate loaded pulling thingy. It isn't bad, despite needing quite a lot of weight on it.
In spite of these issues I actually had quite a good session. Deads, while a bit of a hassle, were nice and fast (180kgx5x5). Bench was a bit sore on my shoulder, I need to get some bands to warm up properly, but they were otherwise good (95kgx5x5, light-ish but fast). For rows I used the new plate loaded thingl; I had to load it up to 150kg but it was hitting my back nicely. OHP was nice at 65kg, might have to increase the weight here.
And just for fun (to cheer me up) I did some rack pulls, which is the only thing the new rack lets me do over the old one. Took the opportunity to load up with the new 25kg plates, and with a bar height of somwhere below my knee I got up to 280kg before I felt a bit mean hogging most of the plates. I'm probably good for 300kg, so this is looking good for my next powerlifting cycle.
Yay!
*cries*
To be fair, they have improved a lot of things, but not things that are of any use to me. There are a LOT more machines and bicep boy/bro friendly stuff, but not much for anyone who bases their workouts around compounds (i.e. people who aren't gay). You might at this stage have detected a certain tone to my writing, and I'd say it was 50% banter 50% rage. Here's why:
1) there is now less floor room for deads etc. etc. despite being in a MUCH bigger room
2) ALL of the bars are now fat bars, making it a real hassle to grip anything. Cleans of any sort will have to see a drop in weight to reduce the risk of the bar flying out of my hands (goodbye dreams of a 100kg HC2PP
). Deadlifts I will just have to man up for, but rack pulls are going to require straps.3) God damn flat sided weight plates! JUST WHY??? Deadlifting for reps now requires following the bar around the gym after each rep as it lands on a corner. Cardio maybe?
4) Minor, as I'm totally ignoring it, but I got told not to use chalk. But the BARS...*sigh*
5) They got rid of the chest supported t-bar row :'(. At least in this case they have replaced it with some kind of strange plate loaded pulling thingy. It isn't bad, despite needing quite a lot of weight on it.
In spite of these issues I actually had quite a good session. Deads, while a bit of a hassle, were nice and fast (180kgx5x5). Bench was a bit sore on my shoulder, I need to get some bands to warm up properly, but they were otherwise good (95kgx5x5, light-ish but fast). For rows I used the new plate loaded thingl; I had to load it up to 150kg but it was hitting my back nicely. OHP was nice at 65kg, might have to increase the weight here.
And just for fun (to cheer me up
) I did some rack pulls, which is the only thing the new rack lets me do over the old one. Took the opportunity to load up with the new 25kg plates, and with a bar height of somwhere below my knee I got up to 280kg before I felt a bit mean hogging most of the plates. I'm probably good for 300kg, so this is looking good for my next powerlifting cycle.Yay!
*cries*
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