Man of Honour
*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Definitely ignore the funny looks. I still get them when doing mobility/GPP/functional stuff, I actually quite like confusing people
First day of the peaking phase of (modified) Korte:
Squats 3x3x150kg
Bench 5x4x82.5kg
Deads 2x1x202.5kg
Pullups bwx5, +10kgx5, +20kgx5, +25kgx5x3
Inverted TRX row (feet on physio ball) 3x10xbw
Cable row 3x12
Single leg DB deadlift 3x8x10kg (per hand)
Facepull 3x15
Plank 2x10s both legs to 10s right leg lifted to 10s left leg lifted to 10s both legs.
fin.
So you managed to get on the ball this time then
.
Caporegime
Smashed the deadlifts for 5x5 @ 160kg tonight. Felt awesome. Straps only used for last set, too. PB is 180kg for single set of 8, hope to have that at 5x5 soon. 
I think it's time I get a bit more serious about my routine and plan in some deloading. Currently I just lift, and try to lift big.
I think it's time I get a bit more serious about my routine and plan in some deloading. Currently I just lift, and try to lift big.
icecold
I've never been to a gym in my life, so forgive me for being so noobish
What sort of plan/routine should i be planning, how etc?
Riptoes Starting strentgh is always a good way to start.
+1
Man of Honour
I haven't used a trap bar in ages, forgot how easy deadlifts are on a trap bar! 190kg 5x5 with ease 
Walking lunges after that were hard though
190kg 5x5 with ease Walking lunges after that were hard though
Bit of a rookie question, are there different types of muscle training?
Currently I'm doing 5 sessions at the gym each week, 1-3 hours in length (Mon-Fri)
My weight days are tuesday, thursday friday (other two are purely weightloss/cardio), tuesday being upper body, thursday lower body and friday, a combination of the two. My current training style is to go with set weights and do as many reps as I can until I simply cannot do anymore and try to do more reps each week (endurance?), as opposed to increasing the weight and doing lower reps(strength?).
Is this the best method of training in terms of building my muscle to burn more energy whilst rested (increased metabolism) or should I be trying different methods?
Any advice is greatly appreciated!
Currently I'm doing 5 sessions at the gym each week, 1-3 hours in length (Mon-Fri)
My weight days are tuesday, thursday friday (other two are purely weightloss/cardio), tuesday being upper body, thursday lower body and friday, a combination of the two. My current training style is to go with set weights and do as many reps as I can until I simply cannot do anymore and try to do more reps each week (endurance?), as opposed to increasing the weight and doing lower reps(strength?).
Is this the best method of training in terms of building my muscle to burn more energy whilst rested (increased metabolism) or should I be trying different methods?
Any advice is greatly appreciated!
I haven't used a trap bar in ages, forgot how easy deadlifts are on a trap bar!
Walking lunges after that were hard though
I can imagine lunges using a trap bar must be very tricky
What exercises do you do?
As a rough rep guide it's:
1-5 strength
5-12 hypertrophy (size)
12+ endurance
There's aspects of all in every lift you do.
You probably want to increase the weights a bit if you're hitting the endurance reps as you're looking to increase metabolism through muscle growth and repair etc.
As a rough rep guide it's:
1-5 strength
5-12 hypertrophy (size)
12+ endurance
There's aspects of all in every lift you do.
You probably want to increase the weights a bit if you're hitting the endurance reps as you're looking to increase metabolism through muscle growth and repair etc.
Man of Honour
Soldato
Form check please guys?
Caporegime
My God.......
Dem ABS are going to be amazing
Dem ABS are going to be amazing
Caporegime
Soldato
is that reverse deadlift safe?!
For upper body I tend to use a lot of machine weights since I'm not really clued up as to what I should/need to be doing with free weights in order to work all of the desired muscles.
Typically I do 3-4 reps of 10, on chest press, shoulder press, bicep curl, tricep dips, situp, cabble crossovers, lat pulldowns and tricep pushdowns.
Caporegime
Absolutely not.
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