Caporegime
Everyone else will be able to help you, but I just wear shorts 
...And that's coming from the most self conscious person EVER! Well, previously.
...And that's coming from the most self conscious person EVER! Well, previously.*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Soldato
Hmm, I'm moving for a 2 day split to a the day split, what dopeople recommend?
I tend to wear the Adidas super breathable trousers, no idea where you'd get them, or what the proper name is acutally called.... had them for a couple of years now. But are fantastic...
kd
I tend to wear the Adidas super breathable trousers, no idea where you'd get them, or what the proper name is acutally called.... had them for a couple of years now. But are fantastic...
kd
Caporegime
Personally I do:
Monday:Legs and Shoulders
Wednesday:Chest
Friday:Back and core (although will try moving this to wednesday)
Then you could stick bi's / tri's on wednesday and Friday respectively or switch them.
Monday:Legs and Shoulders
Wednesday:Chest
Friday:Back and core (although will try moving this to wednesday)
Then you could stick bi's / tri's on wednesday and Friday respectively or switch them.
Soldato
Starting to heal nicely now. Think, I might give the weights a go today, get some complexes out the way 
Soldato
Wow Ive destroyed my back this week 
not happy. I can barely walk without being in agony.
not happy. I can barely walk without being in agony.
Soldato
So women want us to look like Fight Club Brad Pit, but want you to achieve it with little to no effort.
women in "wanting the moon on a stick" shocker
Soldato
Yes. Meanwhile they will continue getting wasted 4x a week and go from athletic to obese from college to end of uni.
Caporegime
Heh, silly article.
Really couldn't care less about what people think about me looks wise quite frankly anymore
P.S: Icecold, shall I create a thread or email you photos etc?
Really couldn't care less about what people think about me looks wise quite frankly anymore
P.S: Icecold, shall I create a thread or email you photos etc?
i like the feeling of putting an extra "big boy" plate on each end of the bar. I also like being a 3 digit deadlifter.
Despite being a bit hungover, felt pretty strong today. must be all the growth hormones in the generic southern fried chicken meal i consumed at 3am.
Despite being a bit hungover, felt pretty strong today. must be all the growth hormones in the generic southern fried chicken meal i consumed at 3am.
First week of PHAT done!
(some of the weights are missing because I have no idea what the machine resistance is, and EZ bar weights don't include bar)
Quite enjoyable really. Kept most things very light, as this is also meant to be a (stupid!) kind of deload. I've forced myself to do all the exercises, despite hating some of them (more arm this week than in the previous year, for example), which has actually been quite refreshing. 60-90 rests on the hypertrophy days was tough, and humbling when it came to weights! Learnt some useful stuff too.
One more week of this and then back to some serious powerlifting for a while
Code:
Week 1
Day 1: Upper Power
BOR 3x5 110
Pull ups 2x6 20
Cable row 2x10 130
Flat DB press 3x5 47.5
CGBP 2x8 95
DB shoulder press 3x8 27.5
EZ curls 3x8 30
Skull crushers EZ 3x8 30
Day 2: Lower Power
Squats 3x5 160
RDL 3x8 140
Leg Press 2x10
Leg extensions 2x8
GHR 2x10
Standing calf 3x10
Seated calf 2x10
Day 3: Rest
Day 4: Back/shoulders hypertrophy
Speed BOR 6x3 80
Inverted row 3x12 bw
Cable row 3x12 110
DB shrugs 2x15 45
CG pulldowns 2x20
DB press 3x12 22.5
Face pulls 2x15
Lateral raises 3x20
Day 5: Lower hypertrophy
Speed squats 6x3 120
Walking lunge 3x10 20
Leg press 2x15
RDL 3x12 100
Leg extensions 3x20
Leg curls 2x15
Donkey calf raise 3x15
Seated calf raise 3x15
Day 6: CHARMS hypertrophy
Speed flat BB press 6x3 70
Inc. DB press 3x12 32.5
Chest press 3x15
Inc cable flyes 2x20
EZ preachers 3x12 25
BB curls 2x15 30
DB conc. Curls 2x15 10
OH tricep extension EZ 3x12 10
Cable rope pressdown 2x15
Reverse grip pressdown 2x15Quite enjoyable really. Kept most things very light, as this is also meant to be a (stupid!) kind of deload. I've forced myself to do all the exercises, despite hating some of them (more arm this week than in the previous year, for example), which has actually been quite refreshing. 60-90 rests on the hypertrophy days was tough, and humbling when it came to weights! Learnt some useful stuff too.
One more week of this and then back to some serious powerlifting for a while
Got a noob question regarding exercise. I am gonna be starting daily exercise in order to generally get more fit and healthy. The question is about rest periods, is one day of rest per muscle group fine between workouts? Or is it better to have complete rest days with no workout at all? I am not joining a gym but will be using my home equipment. I have a little weight bench with barbell and weights plus a rowing machine and elliptical machine, does the following plan look ok?
MON - WED - FRI
CROSS TRAINER 30 MINS
BENCH PRESS 3 X 10
BUTTERFLY CURLS 3 X 10
LAT PULLDOWN 3 X 10
SHOULDER PRESS 3 X 10
BICEP CURLS 3 X 10
UPRIGHT ROW 3 X 10
BENTOVER ROW 3 X 10
TUE - THUR - SAT
ROWING MACHINE 30 MINS
SQUATS 3 X 10
CALF RAISES 3 X 10
LEG EXTENSIONS 3 X 10
LEG CURLS 3 X 10
WRIST EXTENSIONS 3 X 10
WRIST CURLS 3 X 10
SIT UPS 3 X 10
MON - WED - FRI
CROSS TRAINER 30 MINS
BENCH PRESS 3 X 10
BUTTERFLY CURLS 3 X 10
LAT PULLDOWN 3 X 10
SHOULDER PRESS 3 X 10
BICEP CURLS 3 X 10
UPRIGHT ROW 3 X 10
BENTOVER ROW 3 X 10
TUE - THUR - SAT
ROWING MACHINE 30 MINS
SQUATS 3 X 10
CALF RAISES 3 X 10
LEG EXTENSIONS 3 X 10
LEG CURLS 3 X 10
WRIST EXTENSIONS 3 X 10
WRIST CURLS 3 X 10
SIT UPS 3 X 10
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Permabanned
From reading on here and other forums it seems that doing more reps in each set helps to build bigger muscles and lifting less seems to help more with strength gains.
At the moment I'm doing the Stronglifts 5x5 workout (I do want to get stronger) and have been doing so for 2 weeks. That said though I'd also like get bigger and although I realise this will come with time anyway on Stronglifts I was wondering if anyone already follows this plan but has changed the numbers or reps or added any exercises to aid with size?
I've stuck to it rigid so far and I am tempted to change it slightly.
At the moment I'm doing the Stronglifts 5x5 workout (I do want to get stronger) and have been doing so for 2 weeks. That said though I'd also like get bigger and although I realise this will come with time anyway on Stronglifts I was wondering if anyone already follows this plan but has changed the numbers or reps or added any exercises to aid with size?
I've stuck to it rigid so far and I am tempted to change it slightly.
Soldato
When you're starting out it won't really make much difference i wouldn't say. If you lift heavy and eat well you will grow, and grow fast.
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