*** The 2014 Gym Rats Thread ***

Probably a silly question but how does one video themselves in a gym without looking like a lunatic

Or would form checking be an obvious reason for videoing yourself so everyone would understand :p
 
From February this year i've gone from 154lbs to 130lbs. Probably 16% BF to 10% really happy with my cutting progress. My diet and macros have been spot on themfeels.

inb4 too light, im 5ft5 and put on some decent muscle in the past few year and im most certainly not skinny. Will maintain the summer and then slow bulk through september onwards.
 
I've recently been hitting the gym in an effort to surprise my better half when she returns in September. I've been going for the past 17 days straight and I'm pretty pleased with myself for managing to do that, but my body is flagging a bit and I have a few questions I need to ask.


  1. In the first few days I started, I was able to do a fair bit on the chest press, pectorals and shoulder press. Gradually that's fallen and today I was unable to do even half what I had previously managed. Fortunately my protein arrived in the post today so that should help, but is this normal?
  2. Any issues with wearing ankle straps? I'm fairly heavy and they really do help in my half-hour of cardio.
  3. My left-side is a lot weaker than my right, I have dumbbells but I'm really not keen on using them as room in my accommodation is lacking.
Other than that, I've made quite a lot of progress this year.

July 2013 - 324.6lbs
December 2013 -292.8lbs
January 2014 - 281.6lbs
March 2014 - 273lbs
May 2014 - 271.4lbs
June 2014 - 250lbs

My target is 210-220lbs. I feel that I can get there and I'm pretty determined to do so.
 
Number_25 said:
I've recently been hitting the gym in an effort to surprise my better half when she returns in September. I've been going for the past 17 days straight and I'm pretty pleased with myself for managing to do that, but my body is flagging a bit and I have a few questions I need to ask.


  1. In the first few days I started, I was able to do a fair bit on the chest press, pectorals and shoulder press. Gradually that's fallen and today I was unable to do even half what I had previously managed. Fortunately my protein arrived in the post today so that should help, but is this normal?
  2. Any issues with wearing ankle straps? I'm fairly heavy and they really do help in my half-hour of cardio.
  3. My left-side is a lot weaker than my right, I have dumbbells but I'm really not keen on using them as room in my accommodation is lacking.
Other than that, I've made quite a lot of progress this year.

July 2013 - 324.6lbs
December 2013 -292.8lbs
January 2014 - 281.6lbs
March 2014 - 273lbs
May 2014 - 271.4lbs
June 2014 - 250lbs

My target is 210-220lbs. I feel that I can get there and I'm pretty determined to do so.
Click to expand...

1. This could be numerous things, you're not eating enough, not enough sleep, poor training programme. How much are you trying to lose per week? Aim for slightly less and you'll no doubt see strenght increase/decrease less.

Is you're training programme all machines?


I know them left side weakness feels, when doing cable raises espically :/
 
If you go for a sudden reduction in calories and push your body into an exercise routine, it won't be too happy! :)

Your body is telling you it is knackered and not repairing properly between exercise bouts. This calls for two things:

1) A balanced and appropriate diets;
2) A balanced, structured and progressive free weights regime.

Cardio is not required to lose weight, and if your ankles are hurting when doing it, the simple answer is to do something else (assuming you have a real need to do cardio in the first place) like swimming or cycling. I would always suggest hitting the weights first...

Finally, it is not uncommon for most people to have a dominant side, either through left/right handedness, or underlying biomechanical issues that have never been corrected but reinforced. This is why lifting weights is - again - better than cardio, because the iron doesn't lie and will highlight any imbalances in your body and motor activity. :)

So. Have a look in rhe OP of this thread as there are a lot of links to threads on diet and potential routines.

Good luck and keep going. :)
 
mrthingyx said:
If you go for a sudden reduction in calories and push your body into an exercise routine, it won't be too happy! :)

Your body is telling you it is knackered and not repairing properly between exercise bouts. This calls for two things:

1) A balanced and appropriate diets;
2) A balanced, structured and progressive free weights regime.

Cardio is not required to lose weight, and if your ankles are hurting when doing it, the simple answer is to do something else (assuming you have a real need to do cardio in the first place) like swimming or cycling. I would always suggest hitting the weights first...

Finally, it is not uncommon for most people to have a dominant side, either through left/right handedness, or underlying biomechanical issues that have never been corrected but reinforced. This is why lifting weights is - again - better than cardio, because the iron doesn't lie and will highlight any imbalances in your body and motor activity. :)

So. Have a look in rhe OP of this thread as there are a lot of links to threads on diet and potential routines.

Good luck and keep going. :)
Click to expand...

Thanks for the reply, much appreciated.

Today was a mixture of good and bad for me at the gym. Did the most cardio I've ever done, 1km running at 10 km/h before doing 7.5km on the bike (at 25 effort) and then 30 minutes on the crosstrainer.

Then I hit the weights. Weak as a kitten doesn't do justice to how pathetic I feel right now. I'm so tired on my arms and back it's not even funny.

2 days off from weights, and 2 hours of cardio this weekend. Going to be fun...

not.
 
mrthingyx said:
Does it matter, and do you care? :)

Sure you lean back a fair amount and there's some elbow flare, but it's 110kg... :D
Click to expand...

Of course! I'm trying to increase my efficiency, so I've been working on tightening my OHP up and thought I'd have a go at a PB with it for some fun. I tried 120 but my lats kept cramping up as I'd done a lot of pull downs prior.
 
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Need some advice here I'm about to move onto week 4 (reload) is this always recommended or should I shuffle the numbers slightly based on the first 3 weeks and start again?

Here are the 90% numbers used to calculate the reps for each week
Squat 96
Bench 76
Deadlift 131
Shoulder press 50

And here are my max reps for each week

Week 1 (3 x 5+)
Squat 7
Bench 9
Deadlift 7
Shoulder 9

Week 2 (3 x 3+)
Squat 7
Bench 9
Deadlift 5
Shoulder 9

Week 3 (1 x 5, 1 x 3, 1 x 1+)
Squat 4
Bench 7
Deadlift 4
Shoulder 5

As always, advice is much appreciated!
 
Number_25 said:
Thanks for the reply, much appreciated.

Today was a mixture of good and bad for me at the gym. Did the most cardio I've ever done, 1km running at 10 km/h before doing 7.5km on the bike (at 25 effort) and then 30 minutes on the crosstrainer.

Then I hit the weights. Weak as a kitten doesn't do justice to how pathetic I feel right now. I'm so tired on my arms and back it's not even funny.

2 days off from weights, and 2 hours of cardio this weekend. Going to be fun...

not.
Click to expand...

How is your weight work out structured, do you have set exercises you do on specific days or do you just go to the gym every day and do some weights?

The later is not a good idea if you actually want to stick to it and progress, also for the love of Jesus throw a rest day or 2 in it won't kill you and your body will love you for it, and by rest day I mean no planned exercise of any type just relax maybe go for a walk if you really must but nothing major.

You've done well so far and you will start plateauing it's a fact of life but at the moment it just sounds like you're heading for major burn out and snap city.
 
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