*** The 2012 Gym Rats Thread ***

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RobSmith said:
Guys, when I first started the gym a month ago my first few initial weight sessions left me the most insane DOMS for the following days but now I'm doing it on a reular basis I'm not experiencing anything close to this, all I could liken it to is muscle fatigue, not soreness.

I understand that this was largely due to not having extensively used these muscles beforehand, but should I be experiencing some kind of DOMS having had a "proper" workout? I'm just concerned I may not be pushing myself hard enough and not getting the most out of my sessions.
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Debatable really, not everyone gets doms.

What are you doing as a workout again? And do you think you are pushing yourself hard enough?
 
Here was my Arm workout for the day! Give it a go for yourself :-)

Close Grip Bench Press

Warm up - 40 kg for 2 sets of 12 reps
45kg for 2 sets of 8 reps
50kg for 2 sets of 8 reps
60kg for 1 set of 8 reps
70kg for 1 set of 8 reps

Barbell Curls

Warm up - 20kg for 2 sets of 12 reps
30kg for 1 set of 8 reps
45kg for 1 set of 8 reps
40kg for 1 set of 8 reps
45kg for 1 set of 8 reps
50kg for 1 set of 8 reps

Skull Crushers

45kg for 3 sets of 12 reps
Dropp the weight to 25 kg dodid 5 headovers/ 5 skull crushers till failure (about 40 reps)


French 21's on the EZ bar (7 bottom half, 7 upper half, 7 full)

30kg for 3 sets


Single Arm Tricep Cable Pulls ( pulley at mid chest height pulling sideways out)

4 sets of 12 reps increasing the weight and working to failure on the last set


Dumbbell hammer curls (45lb Dumbbells)

3 sets of 8 reps

Tricep Pushdowns

7 sets of 8 reps (once finished each set pushing my arms out to tense both triceps for 20 seconds then moving straight onto the next set)


Seated Preacher Curls

7 sets of 8 reps (once finished each set doing a double bicep pose for 20 seconds then moving straight onto the next set)
 
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Delvis said:
You could split the chicken and have some sweet potato / rice or something a seperate meal...That or just add it to the current chicken
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That could work, not done much with sweet potato before. Is it easy to prepare and store for later use?
 
LiE said:
That could work, not done much with sweet potato before. Is it easy to prepare and store for later use?
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I peel my sweet potatoes, measure them out (250g in a portian after peeling but before cooking). Then boil for 5 - 8 minutes (til they're soft), and mash. I use a tiny bit of water, but NOTHING else. Can store in the fridge for 3 - 5 days I imagine.

Tastes lovely.
 
LiE said:
That could work, not done much with sweet potato before. Is it easy to prepare and store for later use?
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Pretty much as Monkee said really, currently mashing mine in the mornings, but I don't see why you could do a couple of days worth or something, that or bake it.

Currently put some chilli flakes in with mine, doesn't taste too bad :)

LiE said:
Kai what the hell is that lol
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I wasn't going to ask....He might throw the squat rack at you that he was curling in!
 
MoNkeE said:
I peel my sweet potatoes, measure them out (250g in a portian after peeling but before cooking). Then boil for 5 - 8 minutes (til they're soft), and mash. I use a tiny bit of water, but NOTHING else. Can store in the fridge for 3 - 5 days I imagine.

Tastes lovely.
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Sounds good. I like the idea of having a tub of sweet potato mash in the fridge ready to go. What serving size do you normally go with ? 100g?
 
It's not the weights that are insane, it's the stupid amount of volume for such small muscles like biceps and triceps.
 
LiE said:
It's not the weights that are insane, it's the stupid amount of volume for such small muscles like biceps and triceps.
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Agree, this is a lot more than i would normally do ever! but i thought i would try a recommended program by a sponsored PT


http://www.askjayfitness.com/
'Wes said:
Still on the bulk Kai?
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maintenance at the moment - did you see my thread i updated yesterday?
 
Delvis said:
Debatable really, not everyone gets doms.

What are you doing as a workout again? And do you think you are pushing yourself hard enough?
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I've just switched over to the 5x5 stronglifts but before that it was just a combination of free/machine weights based on my limited knowledge on muscle groups.

I push myself to the point where on each rep I cannot do another then rest for 20 seconds then keep going, it's strange, when I'm doing say tri push downs (40KG) I can do the first 6 fine then struggle after that until I cannot do anymore, then i repeat this, the first 5 pushdowns never seem to be a problem, perhaps I should keep going until even the first one burns?
 
LiE said:
Gym rats, I wish to draw on your knowledge for a moment please.

I'm having too many shakes at the moment during the day which I don't like. Could you recommend a meal/food that can provide decent protein/carbs. I already eat 250g of chicken so no more :p I'd like some variety.
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Chicken is lush so I will ignore that last bit, why?;


- pre-cooked chicken (i oven cooked it sunday)
- prawns
- frying pan
- chow mein sauce
- 'asia' pre-cooked rice/ham/spring onion mixture thingy from aldi
- whack it all in a pan and put the lid on for 10-15 mins, it's LUSH


Made a HUGE batch last night, it'll see me for 3 meals and is incredible!!!
 
kai said:
I am :D going to be insane tough tonight - this is a workout im following provided to by a Grenade Athlete/Model- naturally i have had to lower the weight as his weights are far more extreme. e.g.100kg for 1 set of 8 reps close grip
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WTF is a "Grenade Athlete" :confused:
 
RobSmith said:
I've just switched over to the 5x5 stronglifts but before that it was just a combination of free/machine weights based on my limited knowledge on muscle groups.

I push myself to the point where on each rep I cannot do another then rest for 20 seconds then keep going, it's strange, when I'm doing say tri push downs (40KG) I can do the first 6 fine then struggle after that until I cannot do anymore, then i repeat this, the first 5 pushdowns never seem to be a problem, perhaps I should keep going until even the first one burns?
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So are you still following stronglifts or?

Try sticking to a program, if you feel you need to do more do a drop-set or something.
 
RobSmith said:
I've just switched over to the 5x5 stronglifts but before that it was just a combination of free/machine weights based on my limited knowledge on muscle groups.

I push myself to the point where on each rep I cannot do another then rest for 20 seconds then keep going, it's strange, when I'm doing say tri push downs (40KG) I can do the first 6 fine then struggle after that until I cannot do anymore, then i repeat this, the first 5 pushdowns never seem to be a problem, perhaps I should keep going until even the first one burns?
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Your second paragraph doesn't sound anything like Stronglifts 5x5.

With SL 5x5 you just do the workout you're given for the day, there's no room for pushing yourself harder.
 
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