***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ

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I think I’m going to cancel my gym membership. To be honest there was limited time pre lockdown, but I can’t imagine how I’d manage if a load of available workout time was taken up with waiting for admission to the gym. Sad times, but can always re-join when things settle down.
 
Right, ive been working out for almost 3 months now 3 times a week at home. I am lifting more then before on everything now so I'm happy with my progress.

However, I'm thinking I should workout 4 times instead? Can someone give me some good ideas of splits.

This is my current schedule:

Monday:

Chest: Bench Press (no bench just setee foot thing). Floor dumbbell flys. Overhead DB Pull.
Triceps: Overhead extension. CG Bench Press. Tricep Kickback.

Wednesday:

Back: Deadlift, Bent Over Row
Shoulders: Overhead Press, Arnold Press (or raises)
Biceps: Barbell Curl, Hammer DB Curls

Saturday:

Legs: Squat
Random: Shrugs, Floor DB Press, something else

At the moment I'm trying to cut, as I had a belly at the start of this and to be honest it's still here so I'm going down on the carbs staying up on the protein.

6 Ft 2, 105KG.
 
Some sort of lower/upper split (e.g. lower, upper, rest, lower, upper, rest, rest, etc) is usually the default for x4 a week, assuming you stick to a 7 day cycle. Translated to a typical strength routine based around the classic big movements that’s usually ‘squat day, bench day, deadlift day, OHP day’ then you can pad each one out as you see fit (e.g. keeping both days balanced, skewing one lower day more quad heavy, the other hamstring, one upper day more pushing the other more pulling etc) depending on your goals/preference.
 
I’ll start Monday the 27th - I don’t want to go to MuscleWorks reopening because they’ve got DJs playing all day like it’s some sort of party. I usually train mid-afternoon so should be fine as far as access, and with my work Pure membership I do the same or on night shift go at midnight when it’s dead.

Got a lot of niggles from all this bodyweight high rep stuff though so might book a sesh on the opening weekend with one of the physios at MW and cracked, scraped and elbowed before I can enjoy the wonderful world of low to moderate rep stuff again.
 
I won't be returning to my Anytime Fitness gym, not to begin with anyway. My local one has announced that you'll have to book a slot to use it and I imagine it'll be very difficult to get a slot to begin with. I also have someone in my household who is vulnerable, so I have to consider whether it's safe to go back or not, plus I have a reasonable home setup so it's not like I'm not doing anything. I think I'll probably reevaluate at the end of the summer, at which point I'll either return or pay off the rest of the one year contract and invest more in my home gym.
 
I’m going to increase my home weights to 250kg. It’ll keep me going into the winter. I’m in no rush to return. With some good research the land mine has completed my assistance routines.
 
CaptainRAVE said:
I’m going to increase my home weights to 250kg. It’ll keep me going into the winter. I’m in no rush to return. With some good research the land mine has completed my assistance routines.
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Any recommendations on a landmine? You've sold me on the idea of one.

I need a couple more plates as well. For deadlift I'm having to use all my little plates and it is a right faff.
 
Skidder said:
Any recommendations on a landmine? You've sold me on the idea of one.

I need a couple more plates as well. For deadlift I'm having to use all my little plates and it is a right faff.
Click to expand...

For me I don’t have a solid corner to place it in, so I picked up a ‘Plate post insert’ that basically sits in the collar of plates - I use two of my 25kg plates. Mine was a ‘Senshi Japan’ from the rainforest that fits an Olympic barbell - cheaper than say Origin or Mira and works very effectively. If you have a solid corner of a room I’d get one designed for that. The price has obviously gone up and up - I paid about £30 I think.

I was doing standing incline flies (followed my some one arm across body curls) with it yesterday and I swear it gave me a better pump than a cable - it’s also working a load of secondary stabiliser muscles. I keep discovering new moves for it all the time - I never knew!
 
Thanks, I don't have a corner that would work in my gym. Ordered one from 'valhalla' that looks the same as yours but in stock for delivery tomorrow. £39.
 
Skidder said:
Thanks, I don't have a corner that would work in my gym. Ordered one from 'valhalla' that looks the same as yours but in stock for delivery tomorrow. £39.
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Yes, looks very similar. Now start looking up landmine exercises :) - most I got from Anabolic Aliens 5 minute barbell workout series. I’ve just adapted them to sets of 5 with 5 or 10 reps depending on the movement.
 
CaptainRAVE said:
Yes, looks very similar. Now start looking up landmine exercises :) - most I got from Anabolic Aliens 5 minute barbell workout series. I’ve just adapted them to sets of 5 with 5 or 10 reps depending on the movement.
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Ace will do. I'm using the anabolic aliens 5 min dumbell jobbies a lot. He's great.
 
Back in the gym again, feels good man. Devastating squat doms from a triple at 70% my 1rm, feels bad man :D

My gym is only allowing 1 hour a day in pre booked slots so looks like I'll have to go every day until the restrictions ease.
The good news is that most sessions don't go over 20 people in at once :)
 
I weighed myself this morning for the first time since before lockdown and was surprised to have lost 3kg. Gut is still there but bit less wobbly. All my lifts have increased nicely over the last couple of months, so got to be a good thing. I've not been thinking about nutrition very much or tracking anything but haven't been travelling and living off menus like I normally do with work and have been doing a fair bit of heavy bag, paddle board and kayak (both sprints/hiit/endurance rather than pottering). Think lockdown suits me in many ways, this being one.
 
reiyushin said:
Back in the gym again, feels good man. Devastating squat doms from a triple at 70% my 1rm, feels bad man :D

My gym is only allowing 1 hour a day in pre booked slots so looks like I'll have to go every day until the restrictions ease.
The good news is that most sessions don't go over 20 people in at once :)
Click to expand...

I could barely move after such a long break. The weight felt rough too. Soon comes back though.
 
Anyone with Better gyms? Can you book on your app? Can't seem to find it...tried messaging them and checking their instructions but i think they are holding until the last moment...

EDIT: Doh there was an app update.

Booked in for Saturday. Loads of spaces in each slot! :)
 
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CaptainRAVE said:
Yes, looks very similar. Now start looking up landmine exercises :) - most I got from Anabolic Aliens 5 minute barbell workout series. I’ve just adapted them to sets of 5 with 5 or 10 reps depending on the movement.
Click to expand...

Got my landmine. Only one session with it but certainly seeing the possibilities.

I did 3 circuits of this (which was pretty brutal, the sit ups with the press eek):

 
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