*** The 2011 Gym Rats Thread ***

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Doing cardiovascular training the day after a leg session is pretty darn hard, you're aching but yet around 10 minutes into the session, the aching disappears but it decides to come back with a vengeance at the end.

I'm going to be walking like i need a walking stick tomorrow.
 
I shall be joining you in here this year. The reason I'm posting this is mainly so that everyone can see that I'm a big massive cop out if I don't follow through with my intentions :p

I reckon that'll help spur me on!
 
KizZ said:
Yesterday some fat guy was doing curls for like 40 minutes, he finished before me and left. On my way home from the gym I see that same guy queueing in the chip shop for his "post workout meal". :rolleyes: :D
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how do you know it was for him? he could have kids or it was for someone else? or maybe he was having a cheat day? or maybe he always has a chippy that day.
 
Psycho Sonny said:
how do you know it was for him? he could have kids or it was for someone else? or maybe he was having a cheat day? or maybe he always has a chippy that day.
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Indeed, there was some days that i would hit maccy d's after a heavy workout. i find that a 1/4lber meal and 5 chicken selects offer the right combination of carbs, fat and protein = lots of each! lol
 
Psycho Sonny said:
fitness?
building muscle?
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I'm fed up of being skinny with a bit of fat on me, so looking to get a bit of muscle and get rid of what fat I can. I'm going to have to keep the cardio in there somewhere as I want to be able to pass the RAF fitness test to the standard where they let you wait 1 year until taking it again, instead of the standard 6 months.

I've had a look around and I've figured as I'd like to be able to measure my progress in the muscle department, it'd be a good idea to start with Stronglifts 5x5. This is particularly fitting for me I think as I've never really done these sorts of compound exercises before properly (and as a result, I have a pretty weak body on the whole) and I'd like to get used to them before shaping my own plan.

So really, quite vague goals.
 
stronglifts is a good plan to follow, and its 3 days per week, so i guess you could use 2 days for cardio, so your going to the gym 5 days straight and take 2 days off to fully recover.

you can also do a little cardio on your stronglift days, but its advised to do it after your weights and not too much 15-20 minutes should be fine, so long as you go all out on the other days.

running, rowing, cross trainer, skipping are all good, i dont like the bikes because its not full body cardio as such as your top half does literally nothing.

have you joined a gym? or does your line of work provide you with one?
 
That sounds like a good idea re: the cardio. Trying to fit this around a shift pattern of 2 days, 2 nights, 4 days off is going to be the biggest challenge! That and the bloody food we get supplied isn't the best!
 
The fitness test for the RAF isn't too tough is it? You should be fine. A mixture of stronglifts, running and circuit training would be good. You might find it's too much to start with - maybe start with stronglifts and 2x20min. runs a week and work on from there.
 
Just did my first Gym Workout of 2011 yesterday:

Tricep Press - 95kg x 12 reps, 105kg x 8 Reps, 95kg x 8 reps

Dumb-bell Curls - 14kg x 10 reps, 16kg x 7 reps

Skull Crushers - 16kg x 10 reps, 16kg x 10 reps, 17.5kg x 10 reps.

Tried to get on the Smith but couldn't, too many others with the same idea as me, so I couldn't do any close-grip presses.

I think it's new Gym Time!

Edit: Just realised I was doing my Skull Crushers wrong and going all the way down to the ground, instead of just to my head :o I'll know better next time!
 
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Got back and Triceps today. Quite happy with my tricep routine, but wondering if I'm doing my back one right.... This is what I normally do:
Wide Grip Pull Ups
Close Grip Pull Ups
Dead Lifts
Seated Row

Now admittedly I've been doing this same routine for a long time as well, but should I be doing the deadlift first as it's a big compound, or am I doing it in the right order now?

Alternatively, if anyone wishes to recommend a back workout incorporating Deadlifts for someone to do without a spotter, feel free :D
 
I'd Deadlift first. Then switch the order of the other 3 exercises and you see necessary. Obviously you'll fatigue so which ever exercises you want to hit the hardest that week do first after deadlifts.

Though it might be easier if you did seated row in the middle of your 2 pull up exercises as 2 pull up exercises back to back is tiring.
 
I did pullups first simply because after deadlifts I'm no longer keen on repeatedly lifting my bodyweight.

If you're going for heavy deadlifting or you're a lightweight and can do a bajilion pullups, then you should definitely prioritise the bigger lift.
 
'Wes said:
Sounds like you were doing Triceps Extensions to me.
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Yep :o

I'm looking forward to my Thursday Chest+Back workout, maybe I can redeem myself then.

Means I can also do two power exercises - the Smith Press and a Deadlift so I can see my results.

Saturday will be my big Leg day.

But Monday I'm starting my 5 day split, hopefully I can keep disciplined as I have done with my 3 day split and with my dietary changes, see some more positive results!
 
Right-o lads, I'll try Deadlifts first tonight then! Hopefully I can get some floor space, as it was rammed full yesterday......! Might see if I can grab a smith machine to do some close grip presses for my triceps as well........
 
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