*** The 2012 Gym Rats Thread ***

[tom_e]

tried dragon flags this morning. just about managing negatives so far

oh my these hurt

I throw these in every now and again just to show all the little skinny with abs kids that the big boys can play too

 

[Delvis]

To be fair he looks better there than he does now.

He looks awesome there

The size they are now is a tad ridiculous, but each to their own

 

[Morba]

So he was already on more test than the average male will produce in his lifetime. Great.

To be fair he looks better there than he does now.

Have to agree, he looked awesome there.

 

[Gamefreak501]

Spinning then weights? You must be mad.
Guessing the weights are not the priority, as spinning will be detrimental to your lifting?

I did have a week off the gym, which was quite naughty..I think I was trying to make up for it. Never again though, will I do spinning and legs and shoulders on the same day though

With this awfully thought out work out, I think my weights were lower

Fortunately, I won't make that mistake again. Going to do Chest/Triceps on Friday and Back/Biceps on Saturday so I can have a few rest days as my entire lower body hurts.

Serves me right!

On another note, I'm not sure I like the look of Jay Cutler. I only want to get slightly bigger than I am now, but again, it's based upon opinion, and everyone wants something different from the gym.

Thanks,

David

 

[Skillmister]

Rings arrived


Simply combine with bright red 10kg oly bar and voila!


Ring dips are ****ing hard

 

[Begbie]

Looking at your workout it should have been like this. I don't know your max so used 135.

(assuming this is week 3, from the reps structure)

Warm up
47.5 x 5
60 x 5
72.5 x 3

Working Sets
90 x 5
102.5 x 3
115 x 1+ (you would normally get between 6-8 here, as you try for as many as possible)

Boring but big squats
60 x 10 x 5

Nice, pretty much what I done execpt my warm up is completely wrong and I done deads instead of squats. Bench tonight, I assume wu is followed on the same path? And the 5*10 for bench after?

Any aux work or would that be it?

 

[Freefaller]

Nice Skill!

Love ring dips and chins etc... Weighted dips are hardcore on rings.

I want to work to doing a cross - I'm nearly there now.

 

[Skillmister]

Weighted dips Gonna take some serious effort to just stop the wobbling on normal ones haha

Bar should have been half a foot higher really, didn't exactly plan it i just got the drill out one night and went to town It will suffice though

 

[Freefaller]

Lock the core - it's so core centric weighted dips. Keep the rings close to the body. As you get stronger, more stable you can start spreading them out.

 

[LiE]

Nice, pretty much what I done execpt my warm up is completely wrong and I done deads instead of squats. Bench tonight, I assume wu is followed on the same path? And the 5*10 for bench after?

Any aux work or would that be it?

Warm is done as follows.
40% x5
50% x5
60% x3

BBB is done using the same exercise as the 531 you do that day.

I noticed on your + set you only did 2 reps? You should be going all out.

One accesory exercise after BBB is fine, followed by mobility.

 

[Temi_D]

^^^^ Nice setup.

You in Salford then?

how'd you guess

 

[GAC]

well after another week off thanks to being knocked for 6 with these meds i got back in the gym today and had a ok session, although i nearly hurled a barbell at some prats who thought the free weights room was for having a 20 min mothers meeting.

Elliptical Trainer:
0:10:00 || Moderate (+75 pts)
Barbell Bench Press:
80 kg x 8 reps (+99 pts)
80 kg x 8 reps (+99 pts)
80 kg x 8 reps (+99 pts)
60 kg x 8 reps (+73 pts)
Barbell Squat:
80 kg x 8 reps (+99 pts)
90 kg x 8 reps (+115 pts)
90 kg x 8 reps (+115 pts)
90 kg x 8 reps (+115 pts)
Barbell Deadlift:
100 kg x 8 reps (+133 pts)
100 kg x 8 reps (+133 pts)

roll on friday and hopefully 4x8 on the deads

 

[icecold]

Had an okay shoulders and legs session. Didn't do any goblet squats because I was pretty spent after spinning class. Also, I feel better about doing a spinning class as I don't generally do any CV work!

Spinning group class - 45 mins.

BB Squats 80kgx5, 80kgx5, 90kgx5, 90kgx5, 100kgx5;

BB Calf Raises 80kgx5x5;

BB SLDLs 100kgx5x5 - mixed grip for 3 sets;

DB Step-up lunges 2x16kg for 5 sets and 5 reps each leg;

DB Shoulder press 2x16kgx8 for 3 sets;

DB side and front raises 2x8kgx8, 2x5kgx8, 2x5kgx8;

Plate pinch shrugs 2x10kgx8, 2x10kgx8, 2x10kg+2x5kgx8;

Would have liked to do the goblet squats, but it was also getting late and spinning class was a bit impromptu as my new training partner is looking to lose weight and trim down with CV work and some weight lifting work.

Cheers,

David

Why are you doing plate pinch shrugs?

Rings arrived


Simply combine with bright red 10kg oly bar and voila!


Ring dips are ****ing hard

Awesome.

Ring dips are fantastic. The shaking goes away once your muscles get used to stabilising. Try to relax, but with a braced core and hands externally rotated (wrists forwards) and pinned to your sides. Shoulders back too.

Try this and see if your shoulders explode:

From that height you could also work on some muscle up transitions and L-sits.

Nice Skill!

Love ring dips and chins etc... Weighted dips are hardcore on rings.

I want to work to doing a cross - I'm nearly there now.

The problem with almost being able to do an iron cross is that you are still nowhere near being able to do an iron cross

If you get it at your bodyweight you are basically some kind of French God.

 

[Freefaller]

Indeed

It's something to strive towards - ideally I'd want to get as close to it with a controlled movement. I know I won't get it, but if I can get close to it before failing I'll be happy with that! Love ring work though.

 

[LiE]

Get on it FF.

http://gymnasticswod.com/content/iron-cross-progression-pt1

 

[Skillmister]

Might not be able to get them high enough to do that, i can just grip the bar with my feet flat on the floor. I can safely say my shoulders would explode though

 

[Syla5]

Sleep question, i struggle to fall asleep in the evenings and i am only getting 6 hours sleep a night.

I dont have any caffine if i can help it past 3 in the afternoon. I do feel tired and tend to head to bed between 9-10. It can then take me till 12 to fall asleep.

Most nights i do pop the telly or read a book/ipad on the net etc, but normally this is just to have something to take my mind of things and dooze off to. I generally tend to pop the TV on timer and then turn the screen off so there is just sound. This helps but often i am not in a deep enough sleep by the time it goes off and can wake easily again

Also i try and sleep on my back, but its much harder to fall asleep this way even though its more comfortable. Thoughts and own experiences welcome

 

[LiE]

No distractions in bed helps, get in there, get comfy, lay down and relax.

 

[Freefaller]

How late are you training? It could be endorphins keeping you up.

What are you eating and how late are you eating?

Don't watch tv, play on the phone or the computer before bed. Read a book.

I only sleep about 5hrs a night - but I'm used to it. It's not ideal for growth, I'd love to get another 3hrs, but my body just wakes up (usually my stomach - lol!).

Getting to bed at 10 is fine, but just be aware of anything you've done before then may be stimulating to the mind. You need to do let your mind switch off. You can try mediating for 10-15 mins or so - it took me a long time to learn to "switch off", especially with work and life stresses.

6hrs is a decent amount of sleep to be fair. It could just be that your body only needs 6hrs. Some nights, I don't bother going to sleep.

 

[Skillmister]

I'm pretty sorted on around 6 hours at the moment. I can easily sleep more but i never feel any better for it.