* The 2011 Gym Rats Thread *

N19h7m4r3 · 15 Jul 2011 at 14:12

DarkShadow said:
Man gonna get shanked!

Icecold any recommendations for shoulder mobility?

A brief background, my acromion joint has been damaged and come out of its place about 11 months ago. I did the physio routine (which was dire) so I did my own research and did a few things but there is a fair bit to be desired.

My strength is coming back, I went the heaviest I've been since that happened cleaning and pressing 95KG and pressing 37.5KG DB's yesterday for 10 reps at circa 75KG bw.

I don't want it reoccur and I do feel discomfort when I try to sleep on my right side. Any advice would be welcomed, thanks!

Hmm, from my professional opinion amputaion would be the best option.

Then replace the arm with a crybernetic titanium one.

LiE · 15 Jul 2011 at 14:21

Just got my pre-workout supplements delivered

Skillmister · 15 Jul 2011 at 14:30

impressed

^

roysters · 15 Jul 2011 at 14:52

Don't know if anyone has seen this but it's hilarious.

http://www.youtube.com/watch?v=wkjw3OQ3iGQ&feature=share

GAC · 15 Jul 2011 at 14:57

that bulksupplements new line of high suger stuff, may have to try it

also another day another good session.
hack sqaut
3x8x40kg's felt a bit better than it has done in the past guess il try and up it next week see how i go.

benchpress
3x8x80kg's
1x5x60kg's at this point i was buggerd may have been able to get a sith rep but didnt fancy catching the bar with my face though

deadlift
2x8x80kg's
1x8x90kg's
1x8x100kg's even felt like i could stick another 5 or 10 kg's on again but again trying not to be too silly with it.

and finished with 20 mins on the cross trainer again, will probably up this to 25 mins next session. all in all feeling good with how things are going.

icecold · 15 Jul 2011 at 15:23

DarkShadow said:
Man gonna get shanked!

Icecold any recommendations for shoulder mobility?

A brief background, my acromion joint has been damaged and come out of its place about 11 months ago. I did the physio routine (which was dire) so I did my own research and did a few things but there is a fair bit to be desired.

My strength is coming back, I went the heaviest I've been since that happened cleaning and pressing 95KG and pressing 37.5KG DB's yesterday for 10 reps at circa 75KG bw.

I don't want it reoccur and I do feel discomfort when I try to sleep on my right side. Any advice would be welcomed, thanks!

It's going to be mostly about where you're limited now. By the sound of things at least most of the various tissues are strong again, but as is the case with almost all soft tissue injuries the danger will come from your shortened/stuck down tissue and your resulting movement compensation.

So for now, just try some gentle internal and external rotation, like this:

Internal rotation:

External rotation:

beginning of this

end of this

N19h7m4r3 said:
Hmm, from my professional opinion amputaion would be the best option.

Then replace the arm with a crybernetic titanium one.

I take it back, this.

But me first.

LiE said:
Just got my pre-workout supplements delivered

I've heard those eggs are the most anabolic food you can eat

Buckster · 15 Jul 2011 at 16:22

Workout today: feeling much more tired with this new workout vs previous noddy one which was
More like 40% arms !! 10k run on top out on thr roads tonight ... Feel tired thinking about it

Incline DB Chest P: *12x14kg, 10x18kg, 8x20kg, 6x20kg, 12x14kg

Pec Flye (Machine): *12x50kg (2 sets), 12x45kg, 12x40kg

Flat DB Chest P: *10x16kg, 5x24kg, 10x16kg, 4x24kg, 10x16kg, 3x24kg

DB PEC Flye: *10x14kg, 10x16kg, 10x16kg, 10x16kg

Bicep curl: *7x7x7 (17.5kg, halfxhalfxfull), 6x30kg, 7x7x7x, 6x30kg

Pull ups bodyweight: *8 reps, 7, 7, 6, 5

GarethSouthgate · 15 Jul 2011 at 16:50

Are sweets good pre-workout then? I thought sugars were good post-workout?

Buckster said:
had my first "injury" today - and was getting out of bed !!!! lol - how annoying

basically rolled over put my arm up to push down on the bed to get out of bed - and just felt something rip somewhere between the corner of the shoulder and the top of the chest

OUCH was not the word- hopefully it'll settle down later - how stupid

Not good dude.

Hope you have a speedy recovery!

I hurt my ankle running up the stairs! Didn't twist or anything just felts a zing and it felts as though someone had wrapped an elastic band around my ankle! Only lasted a few days luckily.

Probably just jinxed myself now!!!!

Buckster · 15 Jul 2011 at 16:52

Thanks thankfully session today went ok no pain

But dips were a no-no hurt a lot so I guess I pulled slight my rotator cuff

Annoying

icecold · 15 Jul 2011 at 17:01

sigma said:
Are sweets good pre-workout then? I thought sugars were good post-workout?

He was joking

Kazz · 15 Jul 2011 at 17:16

Just after a quick bit of advice. I've been going to the gym for a few months now, but don't always find the time to go, so my 3 day split can get out of sync. A lot of my gym time is dumbell work, so, get some dumbells I magically thought

. I haven't got a huge budget, so second hand would be better yeah?

Any views on either of these?

http://cgi.ebay.co.uk/ws/eBayISAPI.dll?ViewItem&item=120749710496&ssPageName=STRK:MEWAX:IT

http://cgi.ebay.co.uk/ws/eBayISAPI.dll?ViewItem&item=260818566311&ssPageName=STRK:MEWAX:IT

Buckster · 15 Jul 2011 at 18:00

both don't seem much weight especially first one !!

Kazz · 15 Jul 2011 at 18:46

Balls, see, this is why I thought I'd ask here first

. Thanks for pointing that out.

Guess I'll keep looking.

What sort of names give a decent 'bang for buck' at the budget end?

GarethSouthgate · 15 Jul 2011 at 20:03

icecold said:
He was joking

Are they good post workout though?

Buckster · 15 Jul 2011 at 20:27

well managed to increase my pace a bit tonight (I've been off pace forlast 6 weeks or so) -so completed my 9.5k tonight - ontop of the heavy weights at lunch

woot - can relax now

average pace 4:59 -47 mins total -its cross trainer time tomorrow!!

tom_e · 15 Jul 2011 at 20:32

sigma said:
Are they good post workout though?

If you have to eat them then around post workout is the best time.

Josh107 · 15 Jul 2011 at 21:09

Kazz said:
Any views on either of these?

May as well steer clear of DBs that come in a case, if you can lift the whole box easily enough to move it around whats the point in breaking it down into seperate weights?

Kazz · 15 Jul 2011 at 21:53

Josh107 said:
May as well steer clear of DBs that come in a case, if you can lift the whole box easily enough to move it around whats the point in breaking it down into seperate weights?

Aye, didn't really think of that when I had a quick browse.

Kazz said:
What sort of names give a decent 'bang for buck' at the budget end?

Anyone have any recommendations for brands to look out for or avoid?

Buffman · 15 Jul 2011 at 22:21

You're going to need a lot of disposable income and space to get a reasonable home set up (or at least enough for a power rack and barbell+bench) ~£500.

If you dont have that kinda cash its better to go to the gym.

Illusion · 15 Jul 2011 at 23:21

Dj_Jestar said:
The only isolations I do are hamstring curls, quad extensions, calf raises and tricep extentions (usually in the form of skull crushers) to supplement the compounds

Cool

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *