*** The 2011 Gym Rats Thread ***

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Just smashed my chest this morning using Gordy's sticky routine, but added dumbell flys aswell. Really starting to see and feel the benefits now using the sticky. Will post pics in a few days to see if you can tell the difference.
 
Delvis said:
Sorry for the delay Benny :)

I've had X-Rays...They show nothing apparently

MRI...mmm no? Not had one, never was planned really...I've been the physio, and he just made me do a certain kind of reverse front DB raise thing (so from top to bottom) as the shoulder was clicking at certain points....He also said something about the way I warm up my rotator, which is wrong apparently (even though I followed the link here everyone posts)

It just sucks...its still niggling now, it comes and goes...And to be honest, i've got list of things wrong with my now, I just wonder why the hell I bother! :p
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you should maybe try cissus rx by usp labs, it is expensive though, but well worth it.

i have weak/damaged wrists, slightly hurt right shoulder, some sort of left tricep/tendon problem, a loose patella in my left knee and i still manage to train 3 times a week when im fully motivated.

sometimes i can go 3 weeks without training and only training 1 time a week when i cant be bothered or feeling a bit down, but i never fully give up.

i think the best thing for you would be to take up swimming, get your body used to a full body, physical exercise, after a few months of that, you would be ready to hit the gym.

my left knee is extremely bad when it comes to making cracking noises when bent and right shoulder now cracks all the time too but it seems to have healed and is no where as bad as my knee.

even with my knee problem, i managed to squat 180kg for 10 reps the other day, i have a physio appointment at the hospital at 2.30pm today for it, and im going to show her the new problem i have found, where sometimes after a bad cracking sound, i can push my patella into my knee.

i dont think i will ever be able to risk playing football again, a game which i truly love, but its not worth becoming a cripple over, i used to play up to 5 times a week. i would do anything needed to be 100% in my knee again, the MRI and x-rays showed there was nothing wrong with it, and that i was hypermobile. so i dont know what my next step would be.
 
Well successfully added Blood to sweat today, not managed tears yet but I'm sure it'll come.

Awful back day, two callouses kinda ripped/peeled off during deadlifts, which made gripping anything a real pita which is not the best handicap to have on a back day. Next up I caught a mole on my back with a db doing standing tri extensions, ripped it half off and they bleed like mad. Back of my t-shirt was nice and bloody from it, bet I looked badass :cool:.
So annoying as its right between my shoulder blades/traps which means its completely unreachable and also I'm always fretting about it during squats aswell :(. Kinda wish it had got completely ripped off now instead.

Huff.
 
I didn't like the look of Mad cow 5x5. Unless I'm misunderstanding it I don't get how it is sensible to project my deadlift 5x5 to go up by 50kg in 12 weeks :confused:.

If I am being naive then please correct me :)
 
I'd say that is easily achievable for the average Joe. If you're already DLing 200kg+ then yeah, it's a lot to expect. Weight lifting progression is exponential don't forget. :)
 
The progression in Mad Cow looked quite reasonable to me. I'm sticking to what I'm doing now though, starting strength, it's great. Finally got me excited about going to the gym again.

Been doing it for a few weeks and my lifts are shooting up, I'm tall and skinny so for my weight my lifts aren't great. Yesterday at the gym I did:

80kg deadlift 3x5

50kg bench press 3x5

45kg squat 3x5 on the smith (I have chicken legs)

The squats actually gone up 15kg since i started a few weeks ago, which I'm really happy about. Don't know what it is, but I find it really hard to shift good weight on it. Using Hip Drive helps loads but not sure if my forms totally right.
 
Cristian said:
That was exactly what I meant. You need protein, but since fast absorbing carbs create a big insulin spike and insulin is responsible for shuttling the amino-acids to the muscles to start the recovery process then ignoring carbs would considerably hinder the purpose of having protein in the first place.

Plus they help replenish the glycogen stores which you have depleted through your workout and it's the only part of the day when you should consume fast absorbing carbohydrates.



oats are ok, however I would also add something that is even more fast absorbing. A banana is pretty good, sultanas or jams are also good or if you want to keep in cheap, cheerful and useful there is dextrose.

In fact it is recommended to have a "blend" of carbohydrates PWO, a very quick one such as dextrose and a complex source of carbohydrates such as oats or maltodextrin.

using just too many simple carbs will make you feel like collapsing, using just complex ones will limit the beneficial insulin spike.


Even on the meanest cutting cycle you should still consider 20-30grams of simple carbs pwo for the insulin spike and its benefit.
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Thanks for that. Yeah I'm actually considering getting dextrose from myprotein next time I shop there. Doesn't look expensive as well!

on a related note, chest and triceps session later YEAH! :D

britishronnie.jpg
 
Jonny L said:
The progression in Mad Cow looked quite reasonable to me. I'm sticking to what I'm doing now though, starting strength, it's great. Finally got me excited about going to the gym again.

Been doing it for a few weeks and my lifts are shooting up, I'm tall and skinny so for my weight my lifts aren't great. Yesterday at the gym I did:

80kg deadlift 3x5

50kg bench press 3x5

45kg squat 3x5 on the smith (I have chicken legs)

The squats actually gone up 15kg since i started a few weeks ago, which I'm really happy about. Don't know what it is, but I find it really hard to shift good weight on it. Using Hip Drive helps loads but not sure if my forms totally right.
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I did SS, and am now doing Madcows.I prefer Madcows, I think it's due to the volume (slightly higher) and I like having a "light" day then going for the PR 3x on a Friday.

Definitely a good program to follow after doing SS for awhile and getting your lifts up!
 
Thanks for the info Chrisgt

@ Benny

Nope, I stopped going for ages as I ran out of money last year, but got a steady job this year and I'm living up in the cathedral quarter so I've been going to the Yarborough gym. Its actually really good, I go at 10 - 11 am usually when its nice and quiet, they've got 3 oly bars, and loads of weights. The weights area is actually smaller than the uni gym but also much much much quieter.
 
Jonny L said:
@ Benny

Nope, I stopped going for ages as I ran out of money last year, but got a steady job this year and I'm living up in the cathedral quarter so I've been going to the Yarborough gym. Its actually really good, I go at 10 - 11 am usually when its nice and quiet, they've got 3 oly bars, and loads of weights. The weights area is actually smaller than the uni gym but also much much much quieter.
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Sounds decent. The Uni gym used to get pretty busy at times.

Fitspace is great to train in if you like something a bit more basic and hardcore. Also good if you don't mind training around meatheads/users.

Had the best final leg session there ever :)

Haven't been back to Lincoln since I left in June!
 
BennyC said:
Sounds decent. The Uni gym used to get pretty busy at times.

Fitspace is great to train in if you like something a bit more basic and hardcore. Also good if you don't mind training around meatheads/users.

Had the best final leg session there ever :)

Haven't been back to Lincoln since I left in June!
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Thanks mate, I'll bear that in mind, I'll give it a go when I get a bit more advanced, I've always been a bit scared to go in there as I see a lot of massive people going in and out. I don't know what it is, but I guess I'm a bit self conscious of being skinny.

That's a long time, I love it here, probably one of the nicest places in the country.

On another note, does anyone know any good videos or resources to learn how to do power-cleans properly? It's part of the SS program but I've been trying to figure out form before I actually do it with any weight so I've been substituting in hang cleans for now.

Cheers
 
Any body know where you can get a cheap kettle bell from, I'm not definitely buying just curious because there are some exercises that I like to do but can only do at the gym because of equipment and I don't have the time for such tom-foolery in my sessions.

About 20kg would be a good weight, any ideas?
 
I'm in Lincoln as well. I go to the YMCA gym. It's not that great but really cheap lol and not far from where I live. Pay 40 quid for 4 months.
 
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