*** The 2011 Gym Rats Thread ***

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DarkShadow said:
Cute little curvy girls shouldn't not be allowed in the squats/deads room. She was doing jump squats :\

I was squatting and she was smiling at my lifts :o

My se- sorry testosterone levels rocket when I squat :(
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Walk up to her and say "Hey, how you doin'?"
She obviously likes guys with some drive in them. ;)

Sadly in my case, I mostly get lads looking at me in disgust or they seem a little shocked. Specially when I wear an American Large t-shirt and those large slacker tracksuit bottoms.

Been told I look like a little stick in them because they're so big :D :D
 
Just ordered some MP True Whey for the first time, after using their Impact Whey for ages. Anyone else use it?

Also just ordered some bumper plates! 18in diameter, 3.5in thickness - HUGE! :)
 
The Craig said:
Want to get leaner and I guess the satisfaction of eating isn't as good as the satisfaction of getting cut.
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That line struck a cord with me when I read it, its true that as nice as it is to stick a pizza and some garlic bread down your hole when you've eaten clean all week its even better when you miss it out and can jump on the scales or look in the mirror and think "yea I'm looking better than I did last week already" :cool:
 
Want to start some sort of cardio/circuit routine in gym to improve my fitness and overall strength.

Anyone do or recommend something like it?
 
R5Rich said:
Want to start some sort of cardio/circuit routine in gym to improve my fitness and overall strength.

Anyone do or recommend something like it?
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I started circuits about 6 months ago, and generally do 3 x 45 minutes a week (Mon, Wed & Fri) plus about 5-10 minutes cardio before and/or after - so about an hour total.

Most Sundays I'll either go on a bike ride (social, so not too strenuous) or do an hour work-out in the gym.

From circuits alone my fitness has gone up a lot. I was actually sick on the very first one :(, didn't expect it at all as my usual routine at the time was far less challenging than I had realised. I still find it a challenge (good thing though :)) but I'm a lot fitter, and am gradually getting more energy & stamina for the various exercises.

I've only ever gone to the one circuits class (has about 3 or 4 different instructors depending on the day / staffing I guess) so obviously your mileage may vary on how good the class is (equipment, gym size etc) :)
 
what kind of stuff are you doing in the gym cb_linus?

I have gone off the idea of just getting as strong as possible I want more cardio & fitness much more important to me.

They do a circuit thing at the local leisure center near me literally 30 seconds away on a Thursday so might hit that.

Just need a new gym routine now where I can push it a bit
 
BennyC said:
Doesn't look bad. Though there doesn't seem to be much tension on your hamstrings which might be why you're finding the hip drive an issue. Might just be a case of sticking your butt out a little more.

It does look a bit like you're almost pulling the bar up out in front of you. As opposed to pulling (how I do which tends to feel like) up and slightly back( no hyper extension!) which allows for more hip drive.

At the top of the rep make sure you stand bolt up right. I think You might be sitting in to it a little deep which might explain it but it's not the best angle :) The DL for me doesn't and shouldn't really tax your quads at all, so if you can feel your quads working similarly to a press then position yourself to focus more on the hamstrings.
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Thanks for the reply. That's interesting because I've heard a different opinion elsewhere: that the DL is still a "pushing" excercise and should hit your quads pretty hard. I'm never quite sure about hamstring recruitment: how does straightening your leg involve the hamstring? I thought the hamstring was for bending the leg?

I agree I could definitely stand up straighter at the top. The problem is that video was the first time I'd ever lifted 145kg and I'd forgotten to chalk my hands so I was afraid of dropping the damn thing every rep. :p

Dj_Jestar said:
Hard to tell from that video angle, but are you keeping the bar in contact with your legs throughout the rep? Just a light contact, not resting any of the weight on them. :)
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Well I start off with the bar in contact with the shin but it normally doesn't touch the shin much after that.
 
p4radox said:
Thanks for the reply. That's interesting because I've heard a different opinion elsewhere: that the DL is still a "pushing" excercise and should hit your quads pretty hard. I'm never quite sure about hamstring recruitment: how does straightening your leg involve the hamstring? I thought the hamstring was for bending the leg?

I agree I could definitely stand up straighter at the top. The problem is that video was the first time I'd ever lifted 145kg and I'd forgotten to chalk my hands so I was afraid of dropping the damn thing every rep. :p



Well I start off with the bar in contact with the shin but it normally doesn't touch the shin much after that.
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Your hammys contract as you drive your hips through. You can feel it yourself if you try some SLDL's (just to help you feel it). You aren't going 'up' your hips are just going forward with your core remaining tight and 'up' is just a consequence.
 
DanH84 said:
Your hammys contract as you drive your hips through. You can feel it yourself if you try some SLDL's (just to help you feel it). You aren't going 'up' your hips are just going forward with your core remaining tight and 'up' is just a consequence.
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That's a very good explanation. It's basically a pivot from the hips. The hamstrings are responsible for knee flexion yes but they also cross through the hip so are also responsible from hip extension :cool:

Watch some videos by Rippetoe if you're still struggling.
 
tom_e said:
Make sure you're carrying your imaginary carpets whenever possible lads ;) http://www.t-nation.com/free_online_article/most_recent/science_of_sex_two_minutes_to_higher_t
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Interesting!

During heavy lifts and sets I usually sit hunched over legs apart like a gorilla, arms wide but leaning onto my legs. :p

Hehe, there we have it, my 2.9x bodyweight lifts are thanks to sitting like a Alpha Male!

Also I'd be interested to test that Supplement, "Alpha Male" to see if it really makes any difference.
 
couldn't get to the gym yesterday but managed today, very quiet :) Forgot my phone though so no video to check if I've improved.

Squats went reasonably well. Used a far wider stance which felt awkward to start. Only using 40kg plus bar and knees started to come in on the 5th set.

5X5 BOR's with 30kg and bench press with 40kg. Was feeling fine so also did overhead press 5X5 with 20kg. Legs are fine but shoulders are feeling it a bit right now.

Okay for an old fart I suppose :)
 
Currently doing Hypertrophy Training, but looking to switch it up. Anyone got any idea's that are a bit left field. I prefer full body workouts at the moment.
Go.....
 
Clipsey said:
Currently doing Hypertrophy Training, but looking to switch it up. Anyone got any idea's that are a bit left field. I prefer full body workouts at the moment.
Go.....
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FF modified a version of HST to suit him with some supersets etc. Generally speaking the routine is quite flexible. As long as you stick to the main principles almost anything should still work.
 
Clipsey said:
Currently doing Hypertrophy Training, but looking to switch it up. Anyone got any idea's that are a bit left field. I prefer full body workouts at the moment.
Go.....
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BennyC said:
FF modified a version of HST to suit him with some supersets etc. Generally speaking the routine is quite flexible. As long as you stick to the main principles almost anything should still work.
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Oh yes, if you want you can add some powerlifting in there to gauge you max strength or just improve on it without the need for increasing size to much.
 
Yeah I was thinking last night, I might do high volume one week, then low reps heavy weight the next (2-wk cycle) and then switch up the routine every 2-wks (back and fourth), so that it becomes a complete 4-wk cycle.
 
Had a session with a personal trainer today. He's writing me a routine up focusing on compounds and core strength. Today's session included a whole load of squatting, deadlifts and clean and presses alongside other core work. Only working with fairly light lifts to start with to focus on getting the form nailed, but damn it was hard work and I was dripping with sweat by the end!

Felt pretty good though, and apparently my form was dead on on all the exercises. I really need to get my lower back looked at by a physio though as I keep having to be overly cautious with it so it doesn't hurt. Back extensions were a no no, so hopefully I can slowly build up the strength there and work up to it. I'm also hoping that abdominal/core work will help with my back pains, and give me better posture.
 
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