* The 2012 Gym Rats Thread *

Freefaller · 11 Jan 2012 at 09:39

Feel epic this morning other than life sapping DOMS! :cool:

Street · 11 Jan 2012 at 10:10

I had three weeks off over Christmas as I'd burned my hand badly.. Been the last two days and the DOMS is a killer now!

Freefaller · 11 Jan 2012 at 10:25

Just over 20T of volume yesterday. No wonder I feel slightly destroyed!

Skillmister · 11 Jan 2012 at 10:26

You big pansy! My shoulders hurt this morning, feelsgoood

duvet77 · 11 Jan 2012 at 10:29

My shoulder hurts this morning, feels bad (tendonitis).

Delvis · 11 Jan 2012 at 10:48

Skillmister said:
You big pansy! My shoulders hurt this morning, feelsgoood

My right ones playing up again since shoudlers

It's why I hate them!

What sort of weight are you doing on lateral raises etc? (DB exercises)

Skillmister · 11 Jan 2012 at 10:51

I do them on the cable with 5kg for 2 sets and 3.75 on the 3rd. Slow reps

Delvis · 11 Jan 2012 at 10:56

Skillmister said:
I do them on the cable with 5kg for 2 sets and 3.75 on the 3rd. Slow reps

Hmmm k, I went up to 5kg on each arm this week on lateral raises.

Probably broken something again

Chris1712 · 11 Jan 2012 at 11:00

I seem to have developed a sixth sense for when I've lost weight

. I've been sat between 79.5-80.5 in the mornings since before Christmas.
I haven't been particularly trying to continue my cut or anything just eating sensibly but I woke up this morning and felt different. Weighed 78.5, It's like my body just remembered 'Hey we've been cutting weight for 18months now lets drop something today'. Weird.

Gonna change my shoulders/core day to something like this.

BB OHP
Front BB Raises ala LiE - This is fixed barbells I assume, not oly bars?
Side Raises Cable
Cable Face Pulls
Front Loaded Squats (Holding plate at arms length, brilliant for core & depth and finishes your shoulders at the same time)
Hanging Leg Raises superset Planks

Delvis said:
Hmmm k, I went up to 5kg on each arm this week on lateral raises.

Probably broken something again

Shoudlers are pretty complicated bits of anatomy, I always err on the side of caution and honestly expect them to have a whinge once in a while.

LiE said:
I pulled a muscle at the base of my neck doing OHP, must have lowered my chin too much when I pushed the weight up.

I have this same recurring injury. Every 8 weeks or so I manage it, levator scapulae tweaks a bit and it feels like I've slept funny for a couple days. I'm pretty sure it's from tensing my neck a lot, I just can't stop myself doing it it's completely subconscious!

LiE · 11 Jan 2012 at 11:06

Yea fixed BB. The best tip I can give is stay light and try and imagine as you move the bar up your trying to move your arms out to the side by pulling with your thumb and index finger.

For core my 2 favourite exercises are lying leg raises on a bench, so my legs can go low and below my hips. The next is Romanian twists. I do plank and hanging leg raises too.

Delvis · 11 Jan 2012 at 11:10

Chris1712 said:
Shoudlers are pretty complicated bits of anatomy, I always err on the side of caution and honestly expect them to have a whinge once in a while.

Aye, I'm always careful, it's why my shoulder exercises and Flyes etc aren't heavy, my right shoulder is just naff after the last injury

DiCe! · 11 Jan 2012 at 14:06

Off to the gym tonight, Over my cold. Lets get on it

DiCe! · 11 Jan 2012 at 14:06

Delvis said:
Aye, I'm always careful, it's why my shoulder exercises and Flyes etc aren't heavy, my right shoulder is just naff after the last injury

Im in the same boat, taken a year for my shoulder to get back to normal, I wont risk it again

Delvis · 11 Jan 2012 at 14:08

DiCe! said:
Im in the same boat, taken a year for my shoulder to get back to normal, I wont risk it again

Mines still iffy, been over a year as well. It just doesn't feel as solid as the left one.

For instance if i'm doing side planks, my right shoulder feels rubbish with weight on it...Yet my left seems fine.

Clipsey · 11 Jan 2012 at 14:26

Can't workout my legs right now, but doesn't mean I can't have a killer upper body workout

Chest is still aching from Sunday's routine! Back yesterday, then shoulder tomorrow.

DiCe! · 11 Jan 2012 at 14:38

What would you guys recommend for a beginner back routine out of curiosity?

GAC · 11 Jan 2012 at 14:40

bah banged my shin with the bar doing deadlifts and ended up having to get a bright blue plaster on it from reception. some of the looks i was getting where rather odd

Freefaller · 11 Jan 2012 at 14:49

I know that feeling :cool:

Love it!

Delvis · 11 Jan 2012 at 14:53

I scraped the top of my knee the other day

If I did any more reps I would have scraped a whole layer off my thing I think

Cristian · 11 Jan 2012 at 16:15

LiE said:
Form looks tight, good job
Now watch it go out the window when you try close to 1RM

Most probably, I still have to think about good form before grabbing the bar, I'll get to my old max with decent form in a few months hopefully.

icecold said:
Good stuff!

Slight early hip rise
Need to be as explosive as possible and smash hips forward with glutes
Keep your head in line with your spine, so on your setup look at something a couple of feet away on the floor

I'm not explosive because I still have "think" the movement - if that makes sense. If I go and do it naturally I end up using no leg drive at all, I'm still getting used to good form.

icecold said:
Good squats too.

You find your back is a lot more stable on your squat if you get your knees out wider. You might want a slightly wider stance for this. Also be careful about knees going too far forwards.

LiE said:
Knees out!!

To be fair my knees aren't as out as Lie's, but they aren't as close as the video makes them look. In the past I used to keep them closer and then they did collapse, I probably need to go a bit wider but I'm currently comfortable and my knees don't wobble in my current stance.

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *