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*** The 2013 Gym Rats Thread ***

Discussion in 'SA Archive' started by Morba, Dec 31, 2012.

  1. wedgie

    Sgarrista

    Joined: Jan 18, 2005

    Posts: 8,538

    :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??

    [​IMG]
     
    Last edited: Feb 15, 2013
  2. Somnambulist

    Sgarrista

    Joined: Jun 17, 2010

    Posts: 9,538

    Location: London

    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.
     
  3. wozza2k

    Wise Guy

    Joined: Sep 23, 2008

    Posts: 2,114

    Location: London

    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
     
  4. Ultra_Extreme

    Perma Banned

    Joined: Aug 22, 2004

    Posts: 9,208

    looks a bit like a robed and hooded monk. wasnt bad iirc
     
  5. icecold

    Man of Honour

    Joined: Apr 6, 2007

    Posts: 7,632

    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.
     
  6. Ultra_Extreme

    Perma Banned

    Joined: Aug 22, 2004

    Posts: 9,208

    no comment you honor, she said she was at least 14 srs thats ok isnt it?
     
  7. Pigeon_Killer

    Caporegime

    Joined: Nov 21, 2005

    Posts: 31,459

    The picture taken moments before tell an entirely different story...


    [​IMG]

    Poor Rowlf :(
     
  8. Ultra_Extreme

    Perma Banned

    Joined: Aug 22, 2004

    Posts: 9,208

    Ironically if you dug in my garden for bones....
     
  9. WKN

    PermaBanned

    Joined: Dec 3, 2011

    Posts: 1,134

    Location: Bristol

    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 :)
     
  10. Deception

    Soldato

    Joined: Apr 23, 2006

    Posts: 6,351

    Location: Nottingham

    A few people might say something about upright rows and shrugs, so get your flame proof jacket on :D
     
  11. WKN

    PermaBanned

    Joined: Dec 3, 2011

    Posts: 1,134

    Location: Bristol

    I'm expecting it don't worry :D I like the pump i get off of it. Some people are different :p
     
  12. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,183

    Location: Cambridge

    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:
     
  13. WKN

    PermaBanned

    Joined: Dec 3, 2011

    Posts: 1,134

    Location: Bristol

    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.
     
  14. King Damager

    Capodecina

    Joined: Nov 16, 2010

    Posts: 16,469

    Location: London Burger Place

    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
     
  15. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,183

    Location: Cambridge

    I'm off to go farm some pace whilst you ignore the critique-ing requested.

    Good luck with your new routine! :)
     
  16. Morba

    Caporegime

    Joined: Mar 7, 2003

    Posts: 28,192

    Location: Krispy Kreme drive thru


    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.
     
  17. Delvis

    Caporegime

    Joined: Nov 7, 2004

    Posts: 28,221

    Location: Buckinghamshire

    Abs. Presuming sit ups then :o
     
  18. WKN

    PermaBanned

    Joined: Dec 3, 2011

    Posts: 1,134

    Location: Bristol

    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)
     
  19. Scon

    Wise Guy

    Joined: Mar 27, 2010

    Posts: 1,841

    Prepare for death.
     
  20. WKN

    PermaBanned

    Joined: Dec 3, 2011

    Posts: 1,134

    Location: Bristol

    I always end up dropping the medicine ball and rolling onto my belly cause it abs so much :D
     
    Last edited: Feb 16, 2013