*** The 2013 Gym Rats Thread ***

For those of you who have a separate arms day in your routine, what do you do for them? I accept the fact it's hard to do anything but different curlz for broceps, but getting a bit sick of cable work for triceps.

inb4 I've never trained arms separately and my arms are okay
 
MoNkeE said:
For those of you who have a separate arms day in your routine, what do you do for them? I accept the fact it's hard to do anything but different curlz for broceps, but getting a bit sick of cable work for triceps.

inb4 I've never trained arms separately and my arms are okay
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My biceps exercises:
One armed preacher curls
Standing straight/ez bar curls
Seated incline DB curls
Hammer curls into chest
Standing Hammer curls
Random angle curl with the cable machine

Triceps:
CGBP
Dips
Ladders
Single arm/Double DB extension
Skullcrushers
Rope pulldowns
Cable Pushdowns
Kickbacks

Obviously I don't do all those in one workout, I pick 3-4 of those for each workout depending on how I'm feeling
 


They are meant as a finisher, you won't get a burn or pump like it. The second video, that's where you should start. Going under the bar, then lower the bar each time. It's harder the lower the bar
 
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u wot m8?

That's what I said, it's easier when the bar is higher, like in the second vid. It's harder the lower the bar is, so you should do it top to bottom, not like in the first video where he starts low then gets higher
 
Glad I started going again - a few weeks in & already starting to feel much stronger than the last few months - seems regaining lost strength is much faster than gaining it the first time!.

Still hard to get used to doing my training at 7AM before work (means getting up at 05:00) but it's getting easier.

Following the standard SL 5x5 progression, but adding 5/10kg per workout till I get back to the same place as last time - already shifted 4kg in the last two weeks so can't complain - just need to get my bodyfat down a fair few notches.

Pretty annoying having to do very low weights again, over 100 odd on the squats to 60 feels a bit meh lol...

What kind of BF% are you guys aiming at? - is 12% a good target to get trim around the mid-section? (don't want to go silly with it all) - just need to cut off some excess fat I've put on since the last round of training (bloody xmas!).
 
Steedie said:
u wot m8?

That's what I said, it's easier when the bar is higher, like in the second vid. It's harder the lower the bar is, so you should do it top to bottom, not like in the first video where he starts low then gets higher
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The 2nd vid he goes higher each time :p

But surely like any drop set / ladder you lessen the load to so that you can continue to pump reps out?
 
u wot m8? :D

I was posting both vids as the 1st one didn't go high enough to show him going under the bar

But the 2nd vid he doesn't go lower but shows the right starting position

I meant to use the 2nd vid as the starting point, but and aim to hit the starting point in the 1st vid as your end point

Usually you would do the opposite yeah, but as it's bodyweight and the type of movement it is, it just gets too easy if you do it the other way round
 
Ah, that makes more sense then.

As for the bodyweight part, that depends on how much cake you eat surely :P lol
 
In other news:

rh-sm-belt.jpg


Now has one of these, feels awesome for overhead, better than my normal lifting belt (I was using nothing for log before which caused core stability problems!).
Front squats also felt nice.
deads on thurs will be interesting, i'll wear it during lighter sets which should be beneficial for my heavier work.
 
LiE said:
Strongman don't have regs on types of belts you can wear?
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Nope, just like sleeves. Can wear neoprenes or single/double/triple ply if you want.

For suits / knee wraps each comp will specify what they will allow as thats a bit more than just elbow/knee sleeves.
 
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