*** The 2012 Gym Rats Thread ***

[Volcs]

Mega-chuffed! That's only 5kg off my pb after 7 months of no heavy lifting an some very fun injury recovery .

My brother didn't actually touch the 160kg, he was just being safe . Apologies for the long transitions I couldn't work out how to shorten them .

Full session is in my log .

Tres smooth lifting!

 

[Freefaller]

Lol at the guy doing bicep poses in the mirror in between sets. And lol at bicep monkey in the rack!

Wonderful squatting there Dom! So much more left in the tank too. Really wish I had started younger keep it up!!

 

[Skillmister]

I bet thats icecold curling in the rack

 

[Deception]

Got DOMS in my back today from deadlifting.. Is that normal or is it a sign of form going wrong?

 

[Begbie]

May be I just need more practice.

It really was only my 2nd time ever doing the movement.

Should I not bother with this then?

Basically some one on another forum put this routine together for me.

Monday

Deadlift 5x5
Chin ups 3x8
Barbell Row 5x5
Barbel Curls 3x8


Wednesday

Bench Press 3x5
Incline Bench 3x5
Dumbell Press 5x5
Dips 3x8


Friday

Squats 5x5
SLDL 3x5
Lunges 3x8
Weighted Calf Raise 3x10
Plank

As you can see there is no ab work other than on Friday. I could do add a different ab exercises after each day, but was told it wasn't needed due to deadlifting?

Am I being blind but is there no shoulder work in there?

OH shoulder press could be worth putting in there some where, poss on your chest day.

 

[Deception]

I'd just stick with something simple like Stronglifts and if you think that isnt enough, then just add a few extra's in like Power Cleans, chin ups/pull ups and core work. Get all the big compounds in there before adding in isolation exercises.

 

[GarethSouthgate]

3x5 is a bit strange.

Why do you listen to people from another forum but not this one?

 

[Disco Boy]

May be I just need more practice.

It really was only my 2nd time ever doing the movement.

Should I not bother with this then?

Basically some one on another forum put this routine together for me.

Monday

Deadlift 5x5
Chin ups 3x8
Barbell Row 5x5
Barbel Curls 3x8


Wednesday

Bench Press 3x5
Incline Bench 3x5
Dumbell Press 5x5
Dips 3x8


Friday

Squats 5x5
SLDL 3x5
Lunges 3x8
Weighted Calf Raise 3x10
Plank

As you can see there is no ab work other than on Friday. I could do add a different ab exercises after each day, but was told it wasn't needed due to deadlifting?

Swap barbell curls for military press, and jobs a good one.

Personally I'd lose the plank on Friday because doing lunges (weighted) and squats will give your stabilising muscles plenty of work out.

 

[richjs]

3x5 is a bit strange.

Why do you listen to people from another forum but not this one?

I dunno, bit of an over simplification on the 3x5. It's the whole basis ofhttp://forum.bodybuilding.com/showthread.php?t=998224&page=1
The routine itself isn't great though in fairness.

 

[GarethSouthgate]

I see.

 

[Disco Boy]

I had an injury to my left knee almost two years ago. I didn't really do anything about it other than rest. This has resulted in my left leg being noticably smaller than my right. Both my upper and lower leg

Shall I plough on with simply squats, calf raises and lunges. Or should I do some focused work on my left leg? I am thinking 1 footed calf raises and lunges only to that side.

Thoughts?

 

[Volcs]

Work as normal and it will catch up - your body likes to stay in proportion.

 

[Delvis]

Am I being blind but is there no shoulder work in there?

OH shoulder press could be worth putting in there some where, poss on your chest day.

I'd personally avoid shoulder work on chest day as your shoulders get work on them anyway

 

[Begbie]

I'd personally avoid shoulder work on chest day as your shoulders get work on them anyway

Meh, if I was doing a 3 day split I'd rather do them on chest when there already working. Thought it was quite common to do them on a chest day if time constraint is a big thing?

 

[Delvis]

Maybe it's just me as I have issues with my shoulders, but I think it's one reason they are jaffed in the first place

 

[Skillmister]

Meh, if I was doing a 3 day split I'd rather do them on chest when there already working. Thought it was quite common to do them on a chest day if time constraint is a big thing?

I'd do them on leg day. 2 muscle groups per workout

 

[Begbie]

I'd do them on leg day. 2 muscle groups per workout

Fair shout, I don't need to worry at the moment as doing a four day split so its not really an issue.

 

[Skillmister]

 

[Disco Boy]

I had an injury to my left knee almost two years ago. I didn't really do anything about it other than rest. This has resulted in my left leg being noticably smaller than my right. Both my upper and lower leg

Shall I plough on with simply squats, calf raises and lunges. Or should I do some focused work on my left leg? I am thinking 1 footed calf raises and lunges only to that side.

Thoughts?

Work as normal and it will catch up - your body likes to stay in proportion.

Thank you.

Anyone else have any thoughts?

 

[opethdisciple]

I dunno, bit of an over simplification on the 3x5. It's the whole basis ofhttp://forum.bodybuilding.com/showthread.php?t=998224&page=1
The routine itself isn't great though in fairness.

Whats wrong with it?

Every one has their own opinions on routines. I think the most important thing, is, can I make progress on it?

If the answer is yes, then I think its about time to get down and do it, rather than keep chopping and changing.

At the moment I'm still feeling my way through the squat and DL. Mostly because of my knees.

The very good news is that the squat did not hurt my left knee, which it did when I was squatting a few years back but using the smith machine!! (Evil machine, I think that was the reason my knee was hurting)

In other words, I am not pushing weights to really push my strength. I'm tentatively feeling how the knee copes as well as working on form.

The dead lift, will need practice. At the moment I'm on a bare bar. Its hard enough to be honest with you, but I do feel like, I have more in the tank that is not being called upon, but remember I have knee issues, so I'm still feeling them out before going heavy and causing damage.

Will grip strength improve as time goes by?

In terms of hamstring development, would squats and DL alone be sufficient?