*** The 2016 Gym Rats Thread ***

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MoNkeE said:
Someone spec me an arm routine. This is what I did last week for a rough guide:
Arms
CGBP
20kg 15
60kg 12
85kg 10/8/8
50kg / 40kg / 30kg / 20kg
10 / 10 / 10 / 10
10 / 10 / 10 / 10

DB OH Ext
30kg 12/12
40kg 8/10

Machine Dips
70kg 15
75kg 15
80kg 15

BB Curlz
35kg 12/12/12

DB Curlz
9kg 8/8/8

21s
20kg 7/7/7
20kg 7/7/7
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Disregard 21's, they are awful. I used to love them when I first started but only because I saw Ronnie Coleman do them so assumed they must be good. They'll aggravate the **** out of any forearm injuries you have and biceps work best when stretched, as you know which these don't do.

EZ Bar Curls/Skullcrusher Superset - 12/12x3
FST-7 Single Arm Preacher Curls - 10x7 (30 second rest max between sets)
CGBP (with two DB's not the bar*)/Hammer Curls Superset - 12/12x3
FST-7 Cable Pushdowns - 10x7 (30 second rest max between sets)
Cable Overhead Extensions/Cable Curl Superset - 12/12 x3

Is what I'll be doing tonight, maximum pump. Obviously lower the weights a bit


* like this https://cdn.muscleandstrength.com/s...ld/image/exercise/closegripdumbbellpress1.jpg
 
It's just a ridiculous name for a style of training. Fascia Stretching Training. Basically the way you do the sets, the number and the rest periods, it promotes maximum pumps so "stretches the fascia" and promotes growth. A lot of pros do it, it's a load of bro science basically but it definitely gives you a huge pump and that's always a good thing
 
No the way you'd do the exercise is the same, so full range of motion, full stretch at the bottom and half second pause and squeeze contraction at the top.

The only thing that's different is you do 7 sets with the heaviest weight you can do for good form and 10 reps. After each set you have a max of 30 seconds rest, then go straight into the next set.
 
Can confirm, did enjoy. Log updated.

Was good to keep the intensity up, albeit was difficult gauging weights for exercises I'm not used to or reps counts being so high. But got a huge pump so all round, 8/10 mires.
 
tom_e said:
FLOL!

Anyway just get any of the clip lock type ones as Steedie suggested, nothing worse than chucking it in your bag in the morning and arriving at work with it generously coating everything else in there.
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Cheers mate. That should have said Tesco, but my phone disagreed
 
I think my local (high barnet) gym might be shutting up shop :(
Works Gym

Anyone of any other decent gym in the high Barnet area?
 
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Afternoon all

I want to start doing some olympic lifting but I'm struggling to find any programs on the net to follow. Any suggestions? Ideally around three sessions per week.
 
Ugh. Had someone pull the "genetics" line on me again. They said that it's purely down to my genetics that I am in the shape I'm in. It really riles me as I do work bloody hard (well most of the time, I do have my bouts of laziness) to keep in shape, lift, and eat/live well. I make sacrifices, be it getting up early, or going to bed late, so that I can fit everything I need to in. I'm by no means a role model, or have a physique or strength that many people aspire to - it's flattering to hear when people say that, but I don't really believe it - but that's not the point. What I have and what I have achieved is doable by everyone. And to be told it's because it's all down to genetics and no work on my behalf is insulting. :mad: :(
 
Jon33 said:
Afternoon all

I want to start doing some olympic lifting but I'm struggling to find any programs on the net to follow. Any suggestions? Ideally around three sessions per week.
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You're probably struggling as most people who Oly lift do so with the help of a physical coach as the lifts are not very easy to master, although I'm sure MrThingyX will be along to tell me to shut my trap and provide you with a mireful routine soon.

Freefaller said:
Ugh. Had someone pull the "genetics" line on me again. They said that it's purely down to my genetics that I am in the shape I'm in. It really riles me as I do work bloody hard (well most of the time, I do have my bouts of laziness) to keep in shape, lift, and eat/live well. I make sacrifices, be it getting up early, or going to bed late, so that I can fit everything I need to in. I'm by no means a role model, or have a physique or strength that many people aspire to - it's flattering to hear when people say that, but I don't really believe it - but that's not the point. What I have and what I have achieved is doable by everyone. And to be told it's because it's all down to genetics and no work on my behalf is insulting. :mad: :(
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Could be worse, could be all down to the magic weekly injections while sitting around eating KFC.
 
I'd be more flattered - but then again people think that miraculously makes you grow with 0 effort. People just aren't willing accept they are not working either hard enough, or smart enough to achieve their results.
 
Ayahuasca said:
Do opinions from people that dumb really matter?
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No not really. However, when you're training people and offering them advice, and they blame genetics when it is a clear lack of effort it is frustrating, as they continue to propagate the mistruths about the gym, exercise and lifestyle.

I just want to help people, and have and do spend hours every week giving advice, helping people with their diets, understanding their lifestyles, for most of whom I do it for free.

I aspire to be like many of the strongmen of this world, but I'm not willing to eat more than I do, train harder than I do, or take nefarious supplements either. So I accept that I will not reach my aspirational goals - but I accept that. However, that does not stop me from me giving all my effort and making the sacrifices when I have to to achieve what I have achieved.

Whilst it shouldn't bother me, and actually it doesn't ACTUALLY bother me, this was more of a "lol - sigh" moment, it's the things that people believe that I find irritating.

People literally want their cake and eat it without consequence.
 
tom_e said:
Nope, doesn't make it any less annoying when they pee all over your hard work though like it just happens magically.
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I got someone to follow my routine - by that I meant getting up when I do, eating (according to their requirements not my calorie intake), lifestyle in general. i.e. standing up every 30 mins to stop yourself sitting at a desk too long, drinking lots of water, not drinking alcohol or too much coffee, walking up/down stairs instead of lifts etc... literally whole lifestyle, including training, bed time, food prep etc... literally a carbon copy of my life.

After 4 days, he said he couldn't do it any more it was too tough.

Now of course we all have different situations, but what I do is not particularly difficult. He had a night out he wanted to go to, which is fine, I socialise too, but he wasn't willing not to have more than a pint or two. Then he wanted to go to the movies (again I do too), but he wasn't willing to go the gym early that day or the next. He couldn't be bothered to cook his lunch for the next day, or early in the morning. He started driving rather than walking etc... he just said he didn't have time to fit everything in.

He kinda proved my point. Though the guys that actually pay me for their help do stick to it more or less and have been getting results. However, I don't charge because I don't feel I am qualified to (only a couple of diplomas) as this is a hobby for me, but they insist on paying - anyway these guys do put the effort in more so than those who just rinse me for information.

I actually had a falling out with someone recently as I wouldn't give them any more advice - I just told them "you don't listen to what I say or follow my suggestions and want results over night - I can't help you if you're not willing to make it work" or something like that. They weren't happy, but my stress levels decreased significantly now that I don't have to keep coming up with tailored programmes and advice. Oh and another person, didn't want to do squats - needless to say I told him I couldn't help him and he should hire a PT.

Wow I sound grumpy! :o I guess I am bothered by people think more than I realised!
 
Bros I'm wearing my assless chaps and I've got the baby oil ready.

Back on topic, there is nothing more infuriating than people asking for your advice and then just ignoring it and whining about still being fat/skinny/weak/manboychild.

On the other hand when someone does listen and they get results and they're happy it totally makes up for all the times you wanted to punch the other **** in the face until they stopped talking.
 
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