*** The 2013 Gym Rats Thread ***

Morba said:
People be on their periods on Facebook, good game ;D
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:D

Been one of those days, I blame Steddy for getting the ball rolling :p.

Side note, one of the photo's of UE in his album really looks like he's getting a blow off, well I'm not 100% sure, it's either a Jedi or the ITV monkey...... Intentional??

 
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Christ what a difference sleep makes. I've had about 5 hours a night this week on shift, and sucked in the gym every time I went. Slept nearly 12 after I got home last night, didn't have to rush or do much at all today on my first day off, went to the gym and felt all fuuuuuaaaaarrrrrk, did everything I wanted to do pretty well and left buzzing.

Note to self, get more sleep.
 
MoNkeE said:
:p

Wozza if the weights aren't going up, the usual answer is you need more food.

Or to translate for UE, tren in yo face bro
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Yea I thought that could be a factor, I was gonna ask about it as these days I am hungry pretty much every few hours. I don't think I am getting enough protein in with working full time and studying outside of working hours
 
lol :D

It may be some sort of camera trickery with perspective, but I'm pretty sure your hooded fellatist is either a midget or of morally dubious age. I guess that's why you use a hood.
 
The picture taken moments before tell an entirely different story...


rowlf.jpg


Poor Rowlf :(
 
I've changed my routine up cause i been doing it for about 10 weeks now, This is my old routine
10-12 reps on all sets

Back and biceps:
Chin ups/pull-ups x4
Deadlifts x4
Barbell Row reverse grip x3
Lat Pulldowns x4
Barbell Curl x4


Chest and Triceps:
Dips x4
Benchpress x3
Incline Dumbell press x3
Tricep push downs x3

Legs:
Squats x4
Leg Press x4
Stiff leg deadlift x3
Calf raise x3

Shoulders:
Barbell military press x4
Dumbell press x3
Upright row x3
Shrugs x3

I'm starting a cut next week and this will be my new routine:

10-12 reps on all sets

Back and biceps:
Chin ups/pull-ups x4
Deadlifts x4
1 arm Dumbell row x4
Barbell Row reverse grip x4
Lat Pulldowns x4
Straight arm pulldown x4
Barbell Curl x4
Hammer curls x4


Chest and Triceps:
Dips x4
Benchpress x4
Incline Dumbell press x4
Decline Dumbell press x4
Dumbell overhead extension x4
CG bench press x2 (1 warm up)
Skull crushers x4
Tricep push downs (rope) x4

Legs:
Squats x4
Leg Press x4
Stiff leg deadlift x3
Calf raise x3
Leg extensions x4

Shoulders:
Barbell military press x4
Seated military press x 3
Dumbell press x4
Upright barbell row x4
Shrugs x4
Side lateral raises x4

Critique my routine please, Any thing i should take out and put something different in instead?

Thanks :)
 
Far too much time goofing around with isolation or ancillary exercises for my liking that will detract from your power/endurance for the big compounds and stop you from putting in the effort where you should.

There is also a distinct lack of core work, too. :confused:
 
This was copied from my iPod, I do do abs but i don't bother putting it on my Notes as i do it whatever days i feel like 2 days a week.
 
That's some massive sessions there...

You've got three presses for shoulders, which effectively all work the same shoulder muscle groups. I'd look at something like UE's Rear Delt fly thing.

kd
 
CocaCola said:
I've changed my routine up cause i been doing it for about 10 weeks now, This is my old routine
10-12 reps on all sets

Back and biceps:
Chin ups/pull-ups x4
Deadlifts x4
Barbell Row reverse grip x3
Lat Pulldowns x4
Barbell Curl x4


Chest and Triceps:
Dips x4
Benchpress x3
Incline Dumbell press x3
Tricep push downs x3

Legs:
Squats x4
Leg Press x4
Stiff leg deadlift x3
Calf raise x3

Shoulders:
Barbell military press x4
Dumbell press x3
Upright row x3
Shrugs x3

I'm starting a cut next week and this will be my new routine:

10-12 reps on all sets

Back and biceps:
Chin ups/pull-ups x4
Deadlifts x4
1 arm Dumbell row x4
Barbell Row reverse grip x4
Lat Pulldowns x4
Straight arm pulldown x4
Barbell Curl x4
Hammer curls x4


Chest and Triceps:
Dips x4
Benchpress x4
Incline Dumbell press x4
Decline Dumbell press x4
Dumbell overhead extension x4
CG bench press x2 (1 warm up)
Skull crushers x4
Tricep push downs (rope) x4

Legs:
Squats x4
Leg Press x4
Stiff leg deadlift x3
Calf raise x3
Leg extensions x4

Shoulders:
Barbell military press x4
Seated military press x 3
Dumbell press x4
Upright barbell row x4
Shrugs x4
Side lateral raises x4

Critique my routine please, Any thing i should take out and put something different in instead?

Thanks :)
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Far too much going on, far too many exercises and reps.

If you are reaching the end of those days and still hitting your planned reps then you simply aren't working your main compounds hard enough.
 
Delvis said:
Abs. Presuming sit ups then :o
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Nah mate not enough, I do
2 Sets of Crunches 15-20 Reps
Russian Twist 2 sets until failure
Knee Raises
Plank for 2 Mins
Then use a 20kg plate and go sideways down to my feet then raise back up, (not sure what exercise it's called :p)
 
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