*** The 2011 Gym Rats Thread ***

[LiE]

You training for strength Buckster?

 

[Morba]

Yeah worked my way up from 16kg

These are single arm, sat down, elbow on leg curls

Slow and full extension so arm is fully straight then back again

I know 2 reps is not a lot but my body seems to get lazy otherwise

So 3 weeks ago I moved up to 22kg I could only manage 1 to 2 reps

now after a week at max 24 the 22d feel lighter so can now manage 4 reps

I just pyramid down from max

So

2 reps of 2x24
4 reps of 4x22
6 reps of 6x20
6 reps of 8x18

Etc

Normally between reps do chest press and 10x pullups

Just to let you know:

A rep is 1 repetition of the exercise
A set is multiple reps without a break.

So, 6 reps of 8x18 makes no sense. Do you mean 6 sets of 8 reps with 18kg?

that is a lot of bicep work, especially if you are doing pullups between sets.

Lastly, unless your aim is to bicep curl as much as you can, doing 2 reps is pointless

 

[Psycho Sonny]

You training for strength Buckster?

big gunz surely? with the 100 sets of bicep curls.

 

[Psycho Sonny]

Yeah worked my way up from 16kg

These are single arm, sat down, elbow on leg curls

Slow and full extension so arm is fully straight then back again

I know 2 reps is not a lot but my body seems to get lazy otherwise

So 3 weeks ago I moved up to 22kg I could only manage 1 to 2 reps

now after a week at max 24 the 22d feel lighter so can now manage 4 reps

I just pyramid down from max

So

2 reps of 2x24
4 reps of 4x22
6 reps of 6x20
6 reps of 8x18

Etc

Normally between reps do chest press and 10x pullups

in future i would do something like:

1 set of 12 x 18kg
1 set of 10 x 20 kg
1 set of 8 x 22 kg
1 set of 6 x 24 kg

also mix it up every week, use a barbell, or curl bar as well on alternate weeks.

 

[Buckster]

Ok food for thought thanks

I go gym every day apart from one complete rest day each session ATM starts with 20 min 5k run

One day is chest and biceps

Pullups, bicep curls , chest press , cable fl and pec fly, Situps

Other day back , shoulders And triceps and squats

Pull ups (palm forward), dips, Arnie shoulders, tricep pull downs, triceps ropes, situps, squats

Normally with Bicep curls wrist or forearm gives up before biceps itself
The 5k run at start is as my knee is recovering

Normally I'd just do weights in gym then in evening 3-4 times a week I'd do a 9-16k run depending on mood, target speed etc

 

[Psycho Sonny]

Ok food for thought thanks

I go gym every day each session starts with 20 min 5k run

One day is chest and biceps

Pullups, bicep curls , chest press , cable fl and pec fly, Situps

Other day back , shoulders And triceps

Pull ups (palm forward), dips, Arnie shoulders, tricep pull downs, triceps ropes, situps

where is leg day?

 

[LiE]

You don't need legs when you can curlz the 24s!

Didn't you know that curlz gets the gurlz...

 

[Psycho Sonny]

Ok food for thought thanks

I go gym every day apart from one complete rest day each session ATM starts with 20 min 5k run

One day is chest and biceps

Pullups, bicep curls , chest press , cable fl and pec fly, Situps

Other day back , shoulders And triceps and squats

Pull ups (palm forward), dips, Arnie shoulders, tricep pull downs, triceps ropes, situps, squats

Normally with Bicep curls wrist or forearm gives up before biceps itself
The 5k run at start is as my knee is recovering

Normally I'd just do weights in gym then in evening 3-4 times a week I'd do a 9-16k run depending on mood, target speed etc

seen your edit now.

you would be best to do something like this tbh

Sunday: Chest and Biceps
Monday: Rest
Tuesday: Legs
Wednesday: Rest
Thursday: Shoulders and Triceps
Friday: Rest
Saturday:Back

on the rest days you can do running

 

[Dj_Jestar]

No rest at the weekends?

 

[Buffman]

You don't need legs when you can curlz the 24s!

Didn't you know that curlz gets the gurlz...

Fully aware. Gurlz dont see your legs in da club.

 

[icecold]

Buckster there are a couple of things I would criticise your routine on, but the easiest one to fix is this: Do the bigger (harder) compound movements first and do the smaller isolation movements last.

A compound movement is a multi-joint exercise such as squats, deadlifts, bench, shoulder press, pullups...

 

[LiE]

What icecold said - compounds are also the most enjoyable and rewarding exercises too.

 

[Psycho Sonny]

No rest at the weekends?

i said something like that, he can move the days around, but he already stated he goes to the gym 6 days a week. plus most people dont work at the weekend, so they prefer to do a workout on their days off from work.

 

[Psycho Sonny]

My body can be so stange sometimes. Getting stronger week by week, appetite and eating thru the roof but I'm LOSING weight. I really don't understand it. I was 72kg last week, around 70kg this week but I'm getting bigger. Shouldn't be complaining I guess but its like I'm doing IF and getting the results without actually doing it. The guy at the gym told me to ignore the scales and just go with what you see in the mirror!

Chest session tonight, bring it on!!!

losing bodyfat? when you lose bodyfat, your muscles appear a lot bigger.

 

[Chris1712]

Fully aware. Gurlz dont see your legs in da club.

They do if you wear short shorts, nom sayin!

 

[GAC]

They do if you wear short shorts, nom sayin!

real men wear kilts, just ask mark felix.

 

[Psycho Sonny]

I've always been fairly lean anyway so not really sure I'm losing anymore. Must be coming from somewhere tho, possibly water retention. At a guess I think I'm about ~8%, possibly 9. Never really been over 11.

*edit*

I've been using Xtend fairly extensively the past 6 weeks so it could actually be that. Very good product.

do you drink xtend everyday? i only use it intra workout. how often are you taking it?

 

[LiE]

10 scoops of xtend intra workout? That must be pretty heavy! 4 is sweet enough for me.

 

[Ewaf]

Hey, first time posting here.

How do you guys maintain your motivation to go to the gym? I'm really struggling at the moment. I've just finished university and gone straight into fulltime employment working 10-6. I have been going after work, getting home around 8.30, and then cooking dinner etc and it's already 9:30ish by then and I feel like I have no time to just chill

I haven't been since this time last week because I just cant be bothered. I have bringing my gym stuff to work everyday with the intention of going but it just doesn't happen The thought of just going home and relaxing is too tempting.

I'm 22 and this is my first 9-5 monday to friday job, only ever worked part time during summer etc before, and only been at it 2 weeks so think I'm still getting use to it.

So yea, how do you get motivated?

Cheers

 

[LiE]

I motivate myself by focusing on the benefits I get from going to the gym. I think to myself how I would look/feel if I stopped going. I also enjoy it.