*** The 2012 Gym Rats Thread ***

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Freefaller said:
After the uber heavy session, I do medium weights (50% ish) for a few more reps than the strength session.

If you look at my last session:

Box squats 4x5, 3x5, 6x3, 3x2
Barbell Split squat 3x8, 3x8, 4x8, 3x8
Pull throughs 3x10, 3x10, 4x10, 3x8
Kneeling barbell roll outs 3x10

That was a 70% ish session.

This week, the volume (sets x reps ) will be higher, but the weights will be considerably lighter.

When I get onto the 90%, it'll be lots of sets of 2-3 reps max (normally around 6 sets).
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Ah Gotcha, thanks :).
 
Chris1712 said:
Awful session this morning, never experienced anything like it. I was just WEAK! Warming up to my flat bench working weight of 72.5, got to 70 and it felt HEAVY! Ended up doing 5x5 @65kg and it was bloody hard! Waltzed through 5x5 70kg last week so I've no idea what happened. My diet this weekend wasn't even that bad, very disconcerting!
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Same I dropped 20kg off my bench , I was making sure I was correct form from that book by Mark Rippetoe clearly forms not been good. That or sleep
 
Finding myself tied up more after work than what I used to be so considering a good 3 day split which I know I can stick to rather than having to miss the odd workout on a 4 day split.

My current workout:


Monday - Legs / Abs

Leg Press
Leg Extensions
Calf Raises
DB Lunges
Weighted Crunch
Russian Twist

Tuesday - Shoulders / Core

Military Press 4x8
Arnold Press 3x10
Lateral DB Raise 2x10
Lying Rear Delt Raise 3x12
Seated Barbell Press 3x20
Front BB Raise 4x6
DB Shrugs 4x15
Hanging Leg Raise

Thursday - Chest / Triceps

Incline DB Press 5x10
Bench Press 3x8
Incline Bench Press 3x6
Incline Flys 2x10
Cable Pushdowns 5x10
Dips 2x6
Skullcrushers 2x10
Kickbacks 3x10

Friday - Back / Biceps

Deadlifts 4x8
Lat Pulldowns
Seated Rows 3x10
Seated Upper Back Rows 3x10
Chin Ups 4x8
DB Seated Curls 3x8
Hammer Curls 3x8


And my new proposed 3 day split:


Day 1 – Chest & Biceps

Bench Press 4x10
Incline Dumbbell Press 4x10
Dumbbell Flies 3x12
EZ Bar Curls 3x10
Concentration Curls 3x10
Reverse Barbell Curls 3x12

Day 2 – Legs & Shoulders

Leg Press 4x10
Leg Extensions 4x10
Dumbbell Lunges 3x10
Standing Calf Raise 3x10
Military Press 3x10
Arnold Press 3x10
Lateral DB Raise 2x10
Lying Rear Delt Raise 3x12
DB Shrugs 3x15

Day 3 – Back & Triceps

Deadlifts 4x10
Lat Pulldowns 3x10
Seated Rows 3x10
Wide Grip Pullups 3x8
Cable Pushdowns 5x10
Dips 2x6
Kickbacks 3x10

How does that look?
 
Squats

60kg x8
80kg x8
100kg x6
100kg x3
100kg x3
60kg x8 (working on depth)
60kg x4 (working on blacking out) :D

Managed to get a bit below parallel on the 60s for once, felt good! Lower back is a bit sore, legs are destroyed.
 
Back day.

1X10X60kg Deadlifts
3X10X90kg DL

3X10X60 BOR's

2X10X40kg T-Bar rows
4X10X50kg T-Bar rows (do you include weight of bar in this? These figures are plates)
1X20X20KG

3X10X90 Seated rows
1X20X40 seated rows

3X10X40kg hang cleans

3X10X80 Lat pull downs
 
Phaser said:
How does that look?
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Needs more squats. Dip the leg extensions etc etc and do squats. Keep the lunges though



Today was LEG DAY:

Small warmup on the treadmill, a few stretches, some hip work.

Squats:
1 x 10 x Bar
3 x 8 x 40KG

Reverse Lunge: Weight is per DB each hand
3 x 8 x 12.5KG

Romanian DL:
3 x 8 x 35KG

BB Front Raise:
3 x 8 x 5KG (Ooooooooh I love these! Keep the weight low first though, don't want to rip my shoulder in two the first time round)

PCP:
3 x 8 10KG
Again, weight kepy low so I can work up and keep form

Calce Raise:
3 x 20 x 42.5

Can. Not. Walk.

Feels good man!
 
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I'm so ridiculously motivated at the moment that I just want to be in the gym all the time. Currently doing 90min of cardio every day just to be able to do something. Training 4 days a week. That last bit of reluctant belly fat is almost gone. Lost 15kg the past 2 months. I was bulking and probably took it a bit too far. Was massive but carrying too much fat for my liking. Down to 103kg as of 5min ago.
 
Skillmister said:
Squats

60kg x8
80kg x8
100kg x6
100kg x3
100kg x3
60kg x8 (working on depth)
60kg x4 (working on blacking out) :D

Managed to get a bit below parallel on the 60s for once, felt good! Lower back is a bit sore, legs are destroyed.
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Lower back could possibly be due to bum tuck? Not sure entirely but might be worth looking at :)

Or it could just be the ridiculous volume :p
 
I'm testing my max reps this week, so that should be fun :)

Having to take a while off swimming until my arm heals over. Well at least partially....

*sigh*

Complete pain in the butt....quite a downer on top of the fact the pool is borked. Although at least the two issues overlap, so I don't lose out too much...

kd
 
Delvis said:
Lower back could possibly be due to bum tuck? Not sure entirely but might be worth looking at :)

Or it could just be the ridiculous volume :p
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MoNkeE said:
It's probably slight bum tuck, it shouldn't hurt the lower back really (speaking as a fellow bum tucker)
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I think it's more down to my APT aka having quite an excessive spine curve so on the way down it gets quite a bit of pressure. It's not as bad as it used be though, both the pain and the curve. More stretching required!


300g steak, 300g sweet potato. Phwoar
 
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King Damager said:
I'm testing my max reps this week, so that should be fun :)

Having to take a while off swimming until my arm heals over. Well at least partially....

*sigh*

Complete pain in the butt....quite a downer on top of the fact the pool is borked. Although at least the two issues overlap, so I don't lose out too much...

kd
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I've swam with a broken arm, man up :D
 
Scon said:
I've swam with a broken arm, man up :D
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Hmm, I'm not saying you couldn't do it... But I'd rather let it heal up properly in less time then risk messing it up more and taking more time for it to sort out. I'll still do my make do workout at home though :) so won't suffer too much....

kd
 
Phaser said:
Finding myself tied up more after work than what I used to be so considering a good 3 day split which I know I can stick to rather than having to miss the odd workout on a 4 day split.

My current workout:


Monday - Legs / Abs

Leg Press
Leg Extensions
Calf Raises
DB Lunges
Weighted Crunch
Russian Twist

Tuesday - Shoulders / Core

Military Press 4x8
Arnold Press 3x10
Lateral DB Raise 2x10
Lying Rear Delt Raise 3x12
Seated Barbell Press 3x20
Front BB Raise 4x6
DB Shrugs 4x15
Hanging Leg Raise

Thursday - Chest / Triceps

Incline DB Press 5x10
Bench Press 3x8
Incline Bench Press 3x6
Incline Flys 2x10
Cable Pushdowns 5x10
Dips 2x6
Skullcrushers 2x10
Kickbacks 3x10

Friday - Back / Biceps

Deadlifts 4x8
Lat Pulldowns
Seated Rows 3x10
Seated Upper Back Rows 3x10
Chin Ups 4x8
DB Seated Curls 3x8
Hammer Curls 3x8


And my new proposed 3 day split:


Day 1 – Chest & Biceps

Bench Press 4x10
Incline Dumbbell Press 4x10
Dumbbell Flies 3x12
EZ Bar Curls 3x10
Concentration Curls 3x10
Reverse Barbell Curls 3x12

Day 2 – Legs & Shoulders

Leg Press 4x10
Leg Extensions 4x10
Dumbbell Lunges 3x10
Standing Calf Raise 3x10
Military Press 3x10
Arnold Press 3x10
Lateral DB Raise 2x10
Lying Rear Delt Raise 3x12
DB Shrugs 3x15

Day 3 – Back & Triceps

Deadlifts 4x10
Lat Pulldowns 3x10
Seated Rows 3x10
Wide Grip Pullups 3x8
Cable Pushdowns 5x10
Dips 2x6
Kickbacks 3x10

How does that look?
Click to expand...
Add: squats, cable pushdowns/CGBP
Subtract: kickbacks
Skillmister said:
Squats

60kg x8
80kg x8
100kg x6
100kg x3
100kg x3
60kg x8 (working on depth)
60kg x4 (working on blacking out) :D

Managed to get a bit below parallel on the 60s for once, felt good! Lower back is a bit sore, legs are destroyed.
Click to expand...
Nice work. Do be careful with any lower back pain from squatting. It's likely that there is some instability (bum tuck being the likely one) at the bottom of the squat. This will fry various soft tissues initially (the pain you're probably experiencing), but if allowed to continue you can end up with more serious problems.

edit: just saw your more recent post... Good, you seem to be on top of things. Yep, more stretching will help (glutes, hams, quads, anterior hip), but you also NEED to do stability work. Planks, pallof press, strict goblet squat (slow and tight), walking lunges, overhead lunges... I also posted videos in Phate's thread on how to perform "scorpions" and "crucifixes", look into those too.
 
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