*** The 2011 Gym Rats Thread ***

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Guys - some advice if you please. I am currently doing a push/pull/legs routine (3 times a week) I want to shift my training focus to triathlon this year so I want to go down to 2 times a week, so that I can fit my required swim/bike/run training sessions in.
I understand that a full body routine is probably the best thing to do in this number of sessions.

I have found this routine which I like the look of:

Workout A:
Squats
Bench Press
Seated Cable Rows
Dips/Triceps Push downs
Calf Raises

Workout B:
Deadlift
Shoulder Press
Pullups (or Lat Pull-downs)
Dumbbell Curls
Weighted Crunches

What do you think? It looks pretty solid to me but I still class myself as a beginner so what do I know eh? :p
 
Squats? Check. OHP? Check. Deadlifts? Check. Accessory work not looking too time consuming? Check.

Seems a pretty solid routine to me. What rep range are you looking at?
 
You can still do a push pull split just put your squats/press/extensions on your push day and any hammy work on your pull.

That splits looks good. It'll give you a higher frequency for each body part so I'd probably go for the split you suggested but ditch weighted crunches for a different core exercise.
 
I like that, reminds me of a vid from ripptoe, where he was showing deadlifts but not lifting the back at all, had a positive benefit to my lifts. I'll see if I can find it.
 
I didn't think it was going to be 'proper' exercise per se but I was practically sobbing into my handlebars after 15 minutes. Maybe squatting the day before didn't help but bloody hell that was a legitimately intense cardio session.
 
First time ever doing squats today, I hurt. Tried to do some running after doing them, that hurt too.
 
dod said:
First time ever doing squats today, I hurt. Tried to do some running after doing them, that hurt too.
Click to expand...

Another tough one is trying to run after having smashed back and then just done 3 tripple super sets for biceps! Ended up with cramp in my arms and felt like I was running like a gorilla.
 
Wondering if I could ask some help pretty please?

squats have always been an issue for me, to the point I tore my hip flexor a few years ago on my left side. In the past few weeks i've got back to them pain free 5x5, 3 times a week and was happy to get past bodyweight, aiming to get 100k in a few weeks. I was using a pretty wide stance and one day figured since I have a pair of ironworks, I should use them and go narrow. I basically did about 10 sets of 75 that day and more playing around, there was definitely still an issue going that narrow but decided I would stick with it.

I felt fine, just well worked, played footy twice in my rest days with no issues. My next squat session however I was getting sharp pains in my inner hip, groin area. I really think this came about by forcing myself to go narrow without the matching flexibility and want to kill something. Question being, do you think I should work on this so I can go narrow? Or rest a bit and return to doing things 'too wide' as I suspect?

I do foam roller, mobility work and activation work before every session, stretching thrown in after too. However I'm a comp science student and sit a LOT at the moment. Considering more cardio to 'free' things up in the area.

Any advice greatly received. Have to go to a physio this week for other reasons so will hopefully add a few queries about the hip.
 
Shicky do whatever feels more comfortable. If you feel pain doing anything in the gym you shouldn't do it. I injured my inner thigh doing squats and had to stop doing them a long time like yourself. I've just started again but taking it easy. You don't absolutely have to do squats, I did a leg workout for a long time which didn't involve a squat.
 
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