*** The 2012 Gym Rats Thread ***

[TommyV]

Shoulders went pretty well, starting sipping dextrose during, no idea if it actually aids my workout but I'm sure placebo played a part!

- OHP 3x8 @ 60kg 65kg and 6 on 70kg
- Seated laterals/front raises/DB presses circuits, 3x8 16kb dbs seated, 18kg dbs for fronts/standing presses
- Facepulls w/ cable rear fly supersets 3x8
- Upright rows 3x8 50kg BB
- BB shrugs w/ DB shrugs super setted 3x8 100kg BB w/ 42kg DBs

 

[Pigeon_Killer]

Didn't feel particularly well tonight, not eaten much all day and had a dodgy stomach, so kept it short, sweet and heavy. Failed my bench and tried straps for the first time with deadlifts and didn't like them at all.

Bench Press
82.5 x 10
102.5 x 10
122.5 x 5
142.5 x 4 + 1 Spotted

Deficit Deadlifts
100 x 10
140 x 2 (Straps)
140 x 10
170 x 5
200 x 5

 

[SMed]

Felt like **** today, but at least got my pathetic squats done.

Squats:
60x5
80x5
100x5
110x3
120x1
130x5
130x5
130x5

Dips:
BWx5 (shoulders hurt)

Lat Pull-downs:
60x10 (shoulders hurt)
50x10
50x10
50x10

Cable triceps pushdown:
65x10
65x10
65x10

Leg press:
130x10
130x10
130x10


Felt pretty destroyed after that, even though none of it was particularly heavy.

 

[Delvis]

Did a bit of core work last night....backs a lil sore

 

[opethdisciple]

In my full-body routine I have been doing chin ups as my back exercise.

As I'm trying to hit the back with this exercise, would I be better of swapping it for pull ups?

 

[Gamefreak501]

Big Chest/Triceps day today.

BB Flat bench press: 60kgx8, 50kgx8, 50kgx8 (no spotter)
DB flys: 24kgx8, 24kgx8, 24kgx8
BB Flat Close-grip bench press: 40kgx8, 40kgx8, 40kgx8,
Assisted Chest Dips: 8x40kg assist, 8x33kg assist, 8x33kg assist
DB Kickbacks: 10kgx8, 12kgx8, 16kgx8 per arm
DB Skullcrusher: 20kgx8, 16kgx8, 16kgx8
Rope pushdown: 13kgx8, 13kgx8, 11kgx8
Pressups x8, x5, x5.

25 minutes treadmill intervals - 4mins @9km/h, 1m @14km/h, followed by 5 minute cooldown then sauna then shower.

Bit disappointed with the pressups bit I think I pretty much finished my chest and triceps today, hence the low kilos on most of the exercises. Not having a spotter made me careful about my free weight stuff.

Failed dismally at the ez bar skullcrusher work as I was pretty tired, hence going to one dumb-bell. I should have fitted in some incline bench work as well, but I have a busy day ahead

Kind regards,

David

 

[Begbie]

In my full-body routine I have been doing chin ups as my back exercise.

As I'm trying to hit the back with this exercise, would I be better of swapping it for pull ups?

Wide arm pull ups, right to the chest.

 

[Djdom56]

Wide arm pullups are better for your back but if it's your only back exercise you may want to think about replacing it for some form of row. I much prefer them for back and you can still get good lat involvement by making sure you are pulling nice and low on the body.

 

[pieplough]

Good session today, finally squatting bodyweight on SL.

Squat
barx10
40x10
80x5x5x5x5x5

Hip drive is feeling better every session.

 

[Syla5]

Foam roller advice, whats better 15x45 or 15x90 for size/usability.

I was going to get the smaller of the 2 but it looks like i might get better use out of the larger one.

Peoples opinions please

 

[N19h7m4r3]

Foam roller advice, whats better 15x45 or 15x90 for size/usability.

I was going to get the smaller of the 2 but it looks like i might get better use out of the larger one.

Peoples opinions please

I myself got the 15x90 since I tried the shorted one and it just didn't work for me as well.

Especicially for my back. The otherone just didn't cover enough of it when rolling out.

 

[Skillmister]

I have no problems using the 15x45. Wouldn't even be able to use a bigger one in my room

 

[Gangster]

Just a question guys on a tight budget and looking for food that is the cheapest for the most protein.

Wondering if Chicken Fillets is the best? 22g protein per 100g

Tried a good few protein powders, but each one I've tried is rank which I have to neck down and I'd rather get my protein enjoying what I'm eating rather than dreading protein shake time.

Hoping you guys know of some decently priced, high protein sourced foods!

Thanks all

 

[GarethSouthgate]

Just a question guys on a tight budget and looking for food that is the cheapest for the most protein.

Wondering if Chicken Fillets is the best? 22g protein per 100g

Tried a good few protein powders, but each one I've tried is rank which I have to neck down and I'd rather get my protein enjoying what I'm eating rather than dreading protein shake time.

Hoping you guys know of some decently priced, high protein sourced foods!

Thanks all

I think turkey is the best value?

 

[reiyushin]

Milk @80g/£ is an option but factor in the calories.

Turkey/Chicken though depending on where you buy is pretty cheap

 

[LiE]

Just a question guys on a tight budget and looking for food that is the cheapest for the most protein.

Wondering if Chicken Fillets is the best? 22g protein per 100g

Tried a good few protein powders, but each one I've tried is rank which I have to neck down and I'd rather get my protein enjoying what I'm eating rather than dreading protein shake time.

Hoping you guys know of some decently priced, high protein sourced foods!

Thanks all

Asda are doing 500g frozen chicken fillets for £2 at the moment.

 

[Clipsey]

Another Sunday another big chest session approaching
Still debating whether to do flat DB Press or Flat Bench, prefer DB but limited to 50kg (each) and now I'm just repping rather than gaining.
On a side note, my unofficial 'cut' starts today, going to go nice and slow hopefully.
Chest:
DB / Bench (flat) 4x10
Incline DB 4x10
Cable Cross 3x10
Decline 3x10
Weighted Dips 2xfailure
Pull overs / super-setted with decline push ups 3x10
Skull Crush 4x10
........pump!!

 

[GarethSouthgate]

Not been gym for a while again. I'm ~70 miles away from it at the moment so bar doing pressups and using a cycling machine here there isn't really a great deal that I can do.

 

[reiyushin]

I spent a few months doing nothing but BW exercises there's plenty you can do!

Push: pushups - differing widths, plyos, uneven heights, elevated feet, walking pushups, single arms, handstands, handstand pushups

Pull: Pullups, chinups, inverse rows of differing grips. Single arms, plyos.

Legs: Squats/lunges different stances, single legs, jumping, walking etc.

Use different tempos: 3-0-1(X)-0 is my favourite for BW.

Get creative!

 

[GarethSouthgate]

I spent a few months doing nothing but BW exercises there's plenty you can do!

Push: pushups - differing widths, plyos, uneven heights, elevated feet, walking pushups, single arms, handstands, handstand pushups

Pull: Pullups, chinups, inverse rows of differing grips. Single arms, plyos.

Legs: Squats/lunges different stances, single legs, jumping, walking etc.

Use different tempos: 3-0-1(X)-0 is my favourite for BW.

Get creative!