* The 2012 Gym Rats Thread *

Lead_Head · 22 Mar 2012 at 15:58

It's 40Kg plus the bar, I must weigh it at some point as it screws my stats!

It's frustrating as I used to lift 60kg and more easily, it might be because I'm lifting in the morning after only a banana and 1/2 grapefruit and not evening like I used to.

Delvis · 22 Mar 2012 at 16:01

Sorry...I mean...Er, BAH!

My backs playing up again after last night, stupid thing.

MoNkeE · 22 Mar 2012 at 16:03

Thanks for the daily "my back's still bad" update, Delvis

Delvis · 22 Mar 2012 at 16:03

MoNkeE said:
Thanks for the daily "my back's still bad" update, Delvis

Just keeping you lot posted

I miss training and its doing my nut in

TommyV · 22 Mar 2012 at 16:06

Lead_Head said:
It's 40Kg plus the bar, I must weigh it at some point as it screws my stats!

It's frustrating as I used to lift 60kg and more easily, it might be because I'm lifting in the morning after only a banana and 1/2 grapefruit and not evening like I used to.

I have exactly this. Always train in the evening cause of it (plus a lot more hot birds at the gym during peak time)

.

Ant84 · 22 Mar 2012 at 16:31

Don't know if this is the right place to start, but I'm about to renew my gym membership and try to get into great shape. I've read GordyR's guide to bodybuilding (very helpful) and I'm pretty well clued up on diet stuff, but it just seems a bit daunting to get everything planned correctly. LiE's thread with the spreadsheets and graphs for example, very interesting but I wouldn't have a clue where to start!

Anyway, I've gone from 16st 2lb to 14st 6lb in around three months through diet alone. I'm 6ft 3in and would ideally like to be around this weight after losing 2st of fat and gaining 2st of muscle! Would I be better off cutting before bulking or vice versa? Do I still need protein shakes if I'm cutting? I've got 5kg of it here and could do with using it before the use by date.

Anyway, is it worth making my own thread or just posting in here?

dod · 22 Mar 2012 at 17:40

LiE said:
I just assumed low bar squat because going below parallel with high bar/front squat you don't tend to get but tucking around parallel, it's a bit lower down near ATG area.

Sorry, it is high bar usually.

Syla5 · 22 Mar 2012 at 20:47

Ant84 best advise for now would be check out the sticky on diet/macros/nutrition. You need to work out some basics such as your BMR ( basic metabolic rate) and then determine your required calories to bulk/maintain/cut.

There's nothing wrong with cutting while starting out, my best advise however would be to target to eat your maintenance calories and then just exercise yourself in to a calorie deficit.
Nothing wrong with protein shakes there a helpful supplement, but don't use them to replace better foods, just use them to prop up a good diet.

When I started out I followed the routine in gordy's sticky for about 2-3 months and really helped me find my rhythm. Pop in here regular for advice or questions there's plenty of great knowledge about, and plenty of experience to.

Good luck man and embrace the life style.

Syla5 · 22 Mar 2012 at 20:49

Got my new toys today, ab roller

and foam roller :eek:

Time to get on with some soft tissue work. Lacrosse ball on the way. Flexibility/mobility here I come.

FeFiDoh · 22 Mar 2012 at 21:21

The talk of squats reminded me of two guys I see in the gym other day. Seen them a few times doing squats its hilarious.

There was 2x20kg plates plus a 10kg on each side!

Freefaller · 22 Mar 2012 at 21:25

OMG can't move...

squats:
60x6
100x6
130x2
140x1
150x1
160x1
170x1
175x1
180x1
160x1
160x1
160x1
160x1

All with 1s pause.

Reverse lunges 4x5 @ 60kg

BB Bulgarian split squats 4x8 @ 40kg

BB roll outs with 15s holds x5

icecold · 22 Mar 2012 at 21:26

What an athlete.

edit: Oops! That was meant to be sarcasm directed at the video, but take it as a serious response to FF's workout

Defcon5 · 22 Mar 2012 at 21:27

Went to the gym for the first time in a month today, going to be aching tomorrow!

I injured my back at work but it held up well, no pain at all

Syla5 · 22 Mar 2012 at 21:27

SMed · 22 Mar 2012 at 21:37

FeFiDoh said:
The talk of squats reminded me of two guys I see in the gym other day. Seen them a few times doing squats its hilarious.

There was 2x20kg plates plus a 10kg on each side!

Definitely the beasts of the gym. Is that the maxi-pad I see as well?

LiE · 22 Mar 2012 at 21:40

Squatting like a boss in the video lol.
Sadly this is pretty much how most people squat in the gym...

FF that looks mental. Was the 1st pause at the bottom of the rep? How long did you rest between sets?

Freefaller · 22 Mar 2012 at 21:46

1s pause at the bottom. They were nicely below parallel, not ATG, working on power/strength at the moment. The single leg work is a killer - I almost had a "moment" mid set! haha!

Delvis · 22 Mar 2012 at 21:57

FeFiDoh said:
The talk of squats reminded me of two guys I see in the gym other day. Seen them a few times doing squats its hilarious.

There was 2x20kg plates plus a 10kg on each side!

Meh, good weight to be honest....Just terrible form

Even my first squat wasn't like that!

GarethSouthgate · 22 Mar 2012 at 21:58

LiE said:
The position of the bar on the back doesn't lend itself to getting depth. You always need to keep the bar over your feet during the movement.

Take a look at this pic.

with the low bar squat you have much steeper back angle. If you imagine the person in the image going lower than they are the first thing that happens is the butt tucks under or your chest drops really low.

High bar and front squat are better for depth.

I see, thanks for clarifying.

SMed · 22 Mar 2012 at 22:00

That's bad, even for most crappy gym squatters. That's more 1/4 squat than 1/2 squat. Ri-goddamn-diculous.

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *