*** The 2012 Gym Rats Thread ***

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Everyone else will be able to help you, but I just wear shorts :p...And that's coming from the most self conscious person EVER! Well, previously.
 
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
 
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.
 
Wow Ive destroyed my back this week :( not happy. I can barely walk without being in agony.
 
Skillmister said:
http://foxhoundstudio.com/blog/fitn...sique-—-what-girls-want-want-guys-want-to-be/
Click to expand...
originaljosephd.jpg
 
Heh, silly article.

Really couldn't care less about what people think about me looks wise quite frankly anymore :o

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.
 
First week of PHAT done!

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   2x15
(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 :cool:
 
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
 
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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.
 
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