* The 2012 Gym Rats Thread *

Lead_Head · 6 Jan 2012 at 18:33

I'm going to make more of a conscious effort to log my workouts. Following stronglifts 5x5 using the iOS app, extremely light weights but loads 7.5kg a week (3x2.5kg a session)

http://p.twimg.com/AifuuDMCAAAVsfb.jpg

MoNkeE · 6 Jan 2012 at 18:36

Good lad

Saytan · 6 Jan 2012 at 18:58

Lead_Head said:
I'm going to make more of a conscious effort to log my workouts. Following stronglifts 5x5 using the iOS app, extremely light weights but loads 7.5kg a week (3x2.5kg a session)

http://p.twimg.com/AifuuDMCAAAVsfb.jpg

i started off on those kinds of numbers a few weeks ago, and i'm off to squat 87.5kg this evening

it soon mounts up!

Skillmister · 6 Jan 2012 at 19:18

MoNkeE said:
Dem child bearing hips dude ;D

I could birth a monster

Psymonkee · 6 Jan 2012 at 19:39

Lead_Head said:
I'm going to make more of a conscious effort to log my workouts. Following stronglifts 5x5 using the iOS app, extremely light weights but loads 7.5kg a week (3x2.5kg a session)

http://p.twimg.com/AifuuDMCAAAVsfb.jpg

Ooo not seen that app yet but it's only on iOS so far iirc

At least I don't have to feel the shame of being the only one lifting small numbers

currantloaf · 6 Jan 2012 at 19:52

Psymonkee said:
Ooo not seen that app yet but it's only on iOS so far iirc

At least I don't have to feel the shame of being the only one lifting small numbers

Yeah pity its not on android looks very well laid out - the alternatives on android look a bit over complex for such a simple thing...would be handy but i think ill keep manual documentation and just graph it myself!

I'm the 3rd one lifting small numbers then

Pigeon_Killer · 6 Jan 2012 at 20:25

Evil session, bloody evil.

T-Bar Rows
40x8
50x8
60x8
70x8
80x8

Zercher Box Squats
40x8
50x8
60x8
70x8
80x8
90x8
100x8
110x8
120x8
130x5
140x3

Deadlifts
100x10
120x10
140x10

Wanted to do GHRs but my gym doesn't have a machine and I couldn't find any way of doing them

Chris1712 · 6 Jan 2012 at 20:36

In the tradition of Lie posting takeaways,

My angus is prepared.

MoNkeE · 6 Jan 2012 at 20:41

WANT!!!

SkidMarkKing · 6 Jan 2012 at 20:50

Damn! This is meant to be a fitness thread and im trying to lose weight and I keep getting tempted by bad food, no help to this thread, lol.

Hope all the fat turns to muscle over time, the other big myth in bodybuilding. Someone said to me, don't you need to build fat then lift weights and it "turns" to muscle, haha

Scon · 6 Jan 2012 at 20:56

Could one of you please post your back workouts, i always seem to run out of exercises! If it's too much hassle you don't need to post the whole thing, just the exercises you do, thanks

Also, I'm sure this has been asked before, but what do you guys think of Scooby1961 - http://www.youtube.com/user/scooby1961 He seem's to talk a lot of sense and from i've seen he says a lot of things which are very similar to advice given on these forums. Only difference being he's more of an arms and chest guy whereas most of you guys like your squats/dl etc.

Lead_Head · 6 Jan 2012 at 20:58

Psymonkee said:
Ooo not seen that app yet but it's only on iOS so far iirc

At least I don't have to feel the shame of being the only one lifting small numbers

The app is great, apparently it's in discussions about being on android.

Mansize_tissue · 6 Jan 2012 at 20:58

Back workout...

Deadlifts (lots of)
Wide grip pull ups (lots of)

DONE! What more do you need?!

Maybe add scapular contractions. I've yet to find a single person that actually does these. Inverted rows or face pulls wouldn't go a miss, although they're more of an anterior delt movement though they do hit the lower traps like scap. contractions somewhat depending on what your form is like.

LiE · 6 Jan 2012 at 21:05

Seated rows are win for back.

LiE · 6 Jan 2012 at 21:06

Chris1712 said:
In the tradition of Lie posting takeaways

Tonight I ate out. I had grilled tiger prawns for starter followed by ribeye steak with veg and chips

Skillmister · 6 Jan 2012 at 21:08

Just fixing up my split for next week

monday:
Barbell Concentration Curl
Barbell Drag Curl
Barbell hammer Curl
Barbell Preacher Curl
Close Grip EZ Bar Curl
Close Grip Standing Barbell Curl
EZ Bar Curl
EZ Bar Preacher Curl
Lying Barbell Curl On Incline bench
Seated Barbell Curl
Spider Curl
Standing Barbell Curl
Wide Grip EZ Bar Curl
Wide Grip Standing Barbell Curl
Cable Concentration Curl
Cable Curl
Cable Drag Curl
Cable Preacher Curl
Close Grip Cable Curl
Lying Cable Curl (floor)
Lying High Pulley Cable Curl
Lying High Pulley Close Grip Cable Curl
One Arm Cable Curl
Rope Cable Curl
Rope Cable Preacher Curl
Seated Cable Curl
Squatting Cable Curl
Standing High Pulley Cable Curl
Two Arm Cable Curl On Incline Bench
Two Arm Low Pulley Cable Curl Biceps None Isolation
Wide Grip Cable Curl
Alternate Dumbbell Hammer Preacher Curl
Alternate Dumbbell Preacher Curl
Alternate Incline Dumbbell Curl
Alternate Incline Hammer Curl
Alternate Seated Dumbbell Curl
Alternate Seated Hammer Curl
Alternate Standing Hammer Curl
Alternating Standing Dumbbell Curl
Concentration Curl
Dumbbell Hammer Preacher Curl
Dumbbell Preacher Curl
Exercise Ball Dumbbell Curl
Hammer Curl Across The Body AKA Pinwheel Curls
Hammer Preacher Curl
Incline Bench Dumbbell Curl
Incline Bench Hammer Curl
Incline Dumbbell Curl
Incline Hammer Curl
Lying Dumbbell Curl
Lying Wide Dumbbell Curl
One Arm Dumbbell Hammer Preacher Curl
One Arm Dumbbell Preacher Curl
One Arm Prone Dumbbell Curl
One Arm Prone Hammer Dumbbell Curl
One Arm Seated Dumbbell Curl
One Arm Seated Hammer Curl
One Arm Standing Dumbbell Curl
One Arm Standing Hammer Curl
Prone Incline Dumbbell Curl
Prone Incline Hammer Curl
Seated Dumbbell Curl
Seated Hammer Curl
Standing Dumbbell Curl
Standing Hammer Curl
Twisting Standing Dumbbell Curl
Zottman Curl
Zottman Preacher Curl
Bicep Machine Curl
Pulldown Bicep Curl
Smith Machine Bent Over Row
Smith Machine Bicep Curl
Exercise Ball Preacher Curl

Scon · 6 Jan 2012 at 21:13

LiE said:
Seated rows are win for back.

Any way to do those without fancy machines?

Pigeon_Killer · 6 Jan 2012 at 21:16

Anyone think using a barbell will work for GHR's? These look like my best option.

http://www.kvusa.com/wl/floorghr.htm

Skillmister said:
Just fixing up my split for next week

monday:
Barbell Concentration Curl
Barbell Drag Curl
Barbell hammer Curl
Barbell Preacher Curl
Close Grip EZ Bar Curl
Close Grip Standing Barbell Curl
EZ Bar Curl
EZ Bar Preacher Curl
Lying Barbell Curl On Incline bench
Seated Barbell Curl
Spider Curl
Standing Barbell Curl
Wide Grip EZ Bar Curl
Wide Grip Standing Barbell Curl
Cable Concentration Curl
Cable Curl
Cable Drag Curl
Cable Preacher Curl
Close Grip Cable Curl
Lying Cable Curl (floor)
Lying High Pulley Cable Curl
Lying High Pulley Close Grip Cable Curl
One Arm Cable Curl
Rope Cable Curl
Rope Cable Preacher Curl
Seated Cable Curl
Squatting Cable Curl
Standing High Pulley Cable Curl
Two Arm Cable Curl On Incline Bench
Two Arm Low Pulley Cable Curl Biceps None Isolation
Wide Grip Cable Curl
Alternate Dumbbell Hammer Preacher Curl
Alternate Dumbbell Preacher Curl
Alternate Incline Dumbbell Curl
Alternate Incline Hammer Curl
Alternate Seated Dumbbell Curl
Alternate Seated Hammer Curl
Alternate Standing Hammer Curl
Alternating Standing Dumbbell Curl
Concentration Curl
Dumbbell Hammer Preacher Curl
Dumbbell Preacher Curl
Exercise Ball Dumbbell Curl
Hammer Curl Across The Body AKA Pinwheel Curls
Hammer Preacher Curl
Incline Bench Dumbbell Curl
Incline Bench Hammer Curl
Incline Dumbbell Curl
Incline Hammer Curl
Lying Dumbbell Curl
Lying Wide Dumbbell Curl
One Arm Dumbbell Hammer Preacher Curl
One Arm Dumbbell Preacher Curl
One Arm Prone Dumbbell Curl
One Arm Prone Hammer Dumbbell Curl
One Arm Seated Dumbbell Curl
One Arm Seated Hammer Curl
One Arm Standing Dumbbell Curl
One Arm Standing Hammer Curl
Prone Incline Dumbbell Curl
Prone Incline Hammer Curl
Seated Dumbbell Curl
Seated Hammer Curl
Standing Dumbbell Curl
Standing Hammer Curl
Twisting Standing Dumbbell Curl
Zottman Curl
Zottman Preacher Curl
Bicep Machine Curl
Pulldown Bicep Curl
Smith Machine Bent Over Row
Smith Machine Bicep Curl
Exercise Ball Preacher Curl

Not bad. I've heard your biceps will grow quicker if you curl in the squat rack so that's something to consider

Mansize_tissue · 6 Jan 2012 at 21:21

Scon said:
Any way to do those without fancy machines?

Just do bent over barbell rows, it's basically the same movement. I still maintain that pull ups are superior, no harm in doing both though.

Psymonkee · 6 Jan 2012 at 21:24

birdysaver said:
Yeah pity its not on android looks very well laid out - the alternatives on android look a bit over complex for such a simple thing...would be handy but i think ill keep manual documentation and just graph it myself!

I'm the 3rd one lifting small numbers then

I've been keeping track of things on Fitocracy which even draws pretty graphs as well

Hit me up if you want an invite

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *