*** The 2017 Gym Rats Thread ***

Weighed myself today and 14st exactly. While that is my long term goal, I don't have the muscle mass to pull it off. Going back down to 13st hopefully by Mid to end February and then go on a lot more careful bulk this time.
 
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PermaChanged said:
Here's to 10kg gained in 2016, another 10kg+ to come in 2017!!! I'll post pics later....
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https://i.imgur.com/xAxJ95r.jpg - Probably a big pic as uploaded from my phone straight to Imgur

First pic was taken Late October or early November after my surgery for labrum repair, my constantly dislocating shoulder made it impossible to work out hard and correctly. I only started getting back in to the gym properly in about March/April time after rehab and physio - going from not being able to lift your own arm to pumping weights is quite the journey! Last pic taken end of November - first time back in the gym after my tummy tuck surgery.
 
tom_e said:
FF was a big fan of AGVT don't know if he still uses it.
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Yeah it is very good. But it is VERY brutal.

I was upping my calories to around 4500 training 4-5x a week.

It's excellent, but you have to do it right., i.e. get the timings of lifts right. And it is a long workout. 2hrs per workout as a minimum. So it's just too much for most people.

I haven't done volume session in a long time. It's humbling but good fun if your programme it well.
 
Pulled a 180kg deadlift last night :D and squatted 165kg :D



2016 Maccapacca------------------------145 / 100 / 160 ----------------------[125]------------ 405
 
So after a couple of month of not going to the gym due to illness and work being busy over xmas, ordered a few bits to get back into fitness and the gym.

The following in progress pics from around June - October last year:



If I am being honest I was going to the gym and doing things ad-hoc and not really having any structure to my week... i.e. leg day, chest and shoulder day etc, I would just mix it up.

The gym I go to has a selection of machines, but I mainly used freeweights and the cable machine for doing my chest and arms whilst legs were mainly done with squats and dumbells to help with the weight.

My sets were usually 3 x 12...is this the correct way to go about things?

As for diet the wife is on slimming world so we eat fairly well anyway, I just add the after workout protein shake and extra carbs at lunch in way of pasta.

If anyone can point me out into some new things I could try very much appreciated.

Good luck for 2017 all!
 
GinG said:
So after a couple of month of not going to the gym due to illness and work being busy over xmas, ordered a few bits to get back into fitness and the gym.

The following in progress pics from around June - October last year:



If I am being honest I was going to the gym and doing things ad-hoc and not really having any structure to my week... i.e. leg day, chest and shoulder day etc, I would just mix it up.

The gym I go to has a selection of machines, but I mainly used freeweights and the cable machine for doing my chest and arms whilst legs were mainly done with squats and dumbells to help with the weight.

My sets were usually 3 x 12...is this the correct way to go about things?

As for diet the wife is on slimming world so we eat fairly well anyway, I just add the after workout protein shake and extra carbs at lunch in way of pasta.

If anyone can point me out into some new things I could try very much appreciated.

Good luck for 2017 all!
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Better results (statistically) can be had by alternating the rep ranges over time... so try Stronglifts or something?
 
GSVBagpuss said:
30 second squat challenge- looks awful...
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I saw something from Poloquin (sic) once, talking about teccentric front squats, which looks like a similar kind of torture (5 second descent, 5sec hold, explode back up).

Front squat holds are the biggest core workout going, so good luck, whatever!
 
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Hey all!

So having been going to the gym for 8 months now, I've been doing a body part split from the beginning.

I feel now I want to try a new programme, ppl, I've looked online and seen so many different routines, I know it's all personal opinion on what is best but I saw this one and it looks like something I'd like to do, just wanted a more experienced take on it if some of you don't mind having a look for me, cheers guys!

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