*** The 2017 Gym Rats Thread ***

Some monster has stolen my chalk :/ I leave it in the gym and don't mind people using it but they've literally taken the blocks and all....is nothing sacred :'(
 
Do wall sits after bulgarian split squats for more pleasure. :D I've been supersetting weighted squats lately it's absolute hell but seeing great results highly recommend it.
 
Phase II of my "Stop Being Fat" plan needs to come in from next week and I have to put together a proper nutrition plan together. Would I be ok to put it here for some critique without having to start a log in training sub forum?
 
Hello, I'm looking for a bit of advice on 'getting back into it'. I used to post in this thread a few years ago when I was doing Stronglifts with a friend. Since then, I moved on to triathlon for the best part of 5 years (sprints all the way up to and including ironman) This last year saw me hang up my racing boots (two young kids, not enough time to train) and take up judo again, which I did to county level as a youngster. Anyway, I have around 5kg headroom to play with at my weight category so I want to build strength and add a little mass. I'm just over 6' tall, 75kg, 39 years old. I can weight train 2 x week for around 40mins (I have judo classes twice a week and play 5-a-side once a week, I like to keep my weekends clear for family) For the past couple of weeks I've been doing the following:

warm up
DL pyramid 10/8/6/4/2/1 or Squat 3x10 or BB lunge 3x10 or RDL 3x10
Bench 3x10 s/s with single arm DB row 3x10
Lying tricep extension 3x10 s/s with barbell curls 3x10
Military press 3x10 or single arm KB press 3x10
abz
'finisher' - normally bag/pad work or box jumps.

I guess the questions are:

A) Does this look OK as a 'get back to training, full body, moderate weight' workout (I was intending on carrying this on for a few more weeks)
B) What should I be looking to progressing on to afterwards? I think full body is the way to go for me?
 
UltimateBadger said:
Hello, I'm looking for a bit of advice on 'getting back into it'. I used to post in this thread a few years ago when I was doing Stronglifts with a friend. Since then, I moved on to triathlon for the best part of 5 years (sprints all the way up to and including ironman) This last year saw me hang up my racing boots (two young kids, not enough time to train) and take up judo again, which I did to county level as a youngster. Anyway, I have around 5kg headroom to play with at my weight category so I want to build strength and add a little mass. I'm just over 6' tall, 75kg, 39 years old. I can weight train 2 x week for around 40mins (I have judo classes twice a week and play 5-a-side once a week, I like to keep my weekends clear for family) For the past couple of weeks I've been doing the following:

warm up
DL pyramid 10/8/6/4/2/1 or Squat 3x10 or BB lunge 3x10 or RDL 3x10
Bench 3x10 s/s with single arm DB row 3x10
Lying tricep extension 3x10 s/s with barbell curls 3x10
Military press 3x10 or single arm KB press 3x10
abz
'finisher' - normally bag/pad work or box jumps.

I guess the questions are:

A) Does this look OK as a 'get back to training, full body, moderate weight' workout (I was intending on carrying this on for a few more weeks)
B) What should I be looking to progressing on to afterwards? I think full body is the way to go for me?
Click to expand...

Not really ideal for the masssssss, but not atrocious.

You are probably better off ditching the isolation exercises and investing the time in (reps*sets) 3*5 deadlifts on day 1 with back and hammies, and squatting 8*3 with chest and OHP.

The pad work will just burn unnecessary calories without really transferring much over to judo (last time I saw, there wasn't much striking in it)... just do moar deadlifts.

And with that much judo, footy and working out, you are going to have to eat EVERYTHING to gain weight. :)

@Som: I know that lift is seriously impressive weight for such a person, but my goodness her poor back...
 
I have to admit to learning more about crossfit recently and I like the overall methodology of Glassman - eat proper food, workout with high intensity at strength, gymnastics and cardio. But Open workout 17.4 is everything bad about it - 55 deadlifts reps is a nonsense!!
 
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