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

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First day back at the gym yesterday. Light weights but I felt like I was going to puke/pass out during/after every set. Haha.

I was planning to have an easy week then start back with madcows but I can't help but feel we'll be going into another lockdown in Jan/Feb. This is the third time restarting it and it's kind of annoying so may switch it up. Any suggestions on a 3 day hypertrophy routine?
 
First day back after Covid (10 days off). Took it light cant push much anyway due to this god damn shoulder injury. For some reason on incline DB press I never felt the pain, floor db press and standard BP I did.
 
I've been having to take the gym easily recently because of a right elbow injury, but today decided to have a 'PB Attempt' day and hit 100Kg on Bench and 140Kg on Deadlift. Really happy as both have alluded me for a while and its good to know that numbers can still go up.
 
Always funny on a week of pathetic sessions or skipped sessions due to feeling absolutely rubbish, you can then have a day of deadlift PBs. Rep PB today, so will trial a new weight next week.
 
Yeah one of my first upper sessions back I felt like I could have benched a huge PB... but didn't have a spot around and wasn't willing to risk it... soon! Often makes me consider having either more frequent deloads, or when I do have a deload week doing way, way less than usual.
 
Somnambulist said:
Yeah one of my first upper sessions back I felt like I could have benched a huge PB... but didn't have a spot around and wasn't willing to risk it... soon! Often makes me consider having either more frequent deloads, or when I do have a deload week doing way, way less than usual.
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Truth. I find that quite often my second week is a deload week just because I can’t lift as much as I want, but then I have a huge week again. It’s easy to get demotivated on the lower weeks (last week my deadlift was about 40kg off my working weight), but I’ve learnt to push through and that the weight will come to me if I keep eating and resting well.
 
Oh joy, no more gym again as of midnight - can squeeze my last session in shortly then it's back to training on the landing, although at least I'll have some weights this time...
 
Somnambulist said:
Yeah one of my first upper sessions back I felt like I could have benched a huge PB... but didn't have a spot around and wasn't willing to risk it... soon! Often makes me consider having either more frequent deloads, or when I do have a deload week doing way, way less than usual.
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It's been recommended that PBs are done every two weeks or so.
 
Somnambulist said:
I wouldn't go for 1RM PBs very frequently but every session I'm hoping for a PB or some sort, be that extra reps with a given weight, moving up to a new weight even if that's a sneaky 1kg jump.
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Prett much my approach m, I’m always looking to add a rep/set/1.25-2.5kg into a movement.

It’s funny that I seem to fail on rep weeks at the moment, but my heavy weeks feel pretty easy. That said, me performance is so variable week to week, what I struggle with one week I’ll smash another. It’s why I’d struggle to compete, it would entirely depend on my feeling on the day, not that I do this to compete.
 
Why is it so hard to get a barbell, I appreciate start of lock down but surely manufactures are running now?

I really wanted a new power bar for christmas but everywhere is out of stock still :(
 
tom_e said:
Good, it's really given me the kick in the backside to step up things I'm well aware I needed to do but never really had the push in that direction.

Cardio is high but I'm strangely beginning to enjoy it, food is still high and it can be given as actual foods or just macro breakdowns for you to make your own decisions but I wanted it as straight forward as possible so went with the foods option.

Again weight workouts are much more BB style than I've done before but it's something I've gotten used to and again starting to enjoy.

Afser is available on Whatsapp pretty much 24/7 apart from over the weekend when he's doing the weekly check ins as well if you have any questions/need to get your head back in the game.

I dropped him a FB message but Insta DM should be fine as well, he's very much all voice messages though. Which is a pain when I'm trying to avoid doing any work in the office :D
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How's this going for you now? Maybe I should have asked before sending him over my money 30 minutes ago!!! Joined on a 15 week plan, to see what can be done when I'm given a paint by numbers plan :p

Edit: Feel free to ignore, I just scrolled up! Searched for this post using the word Afser and quoted without scrolling prior....
 
97% of body weight OHP, that was unexpected. So so close to 100%. Made the jump without my fractional plates too. Can’t wait to get those for Christmas! As with most of my other lifts, scaling back the number of sets and accessory work has really helped.
 
PermaChanged said:
How's this going for you now? Maybe I should have asked before sending him over my money 30 minutes ago!!! Joined on a 15 week plan, to see what can be done when I'm given a paint by numbers plan :p

Edit: Feel free to ignore, I just scrolled up! Searched for this post using the word Afser and quoted without scrolling prior....
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Welcome to the club!

He's offering full comp prep style plans now if you really want to see how far you can push yourself, I keep thinking about switching to that style for a month just to see what it's like but I think my mrs would shoot me before the month was up :o :D
 
I'm far too fat to worry about going on to anything that extreme at the moment :p I've managed to pack on around 15kg this year and still gaining, it's all fat though :(:(:( Very lax with my diet all year, and training has been too sporadic too - hoping I get the kick I need from someone saying "eat this much chicken"

I'm so disappointed in myself, as I have had very little excuse to allow myself to get out of shape - I've had 24/7 gym access for close to 11 months this year, far more than most!!!
 
PermaChanged said:
I'm far too fat to worry about going on to anything that extreme at the moment :p I've managed to pack on around 15kg this year and still gaining, it's all fat though :(:(:( Very lax with my diet all year, and training has been too sporadic too - hoping I get the kick I need from someone saying "eat this much chicken"

I'm so disappointed in myself, as I have had very little excuse to allow myself to get out of shape - I've had 24/7 gym access for close to 11 months this year, far more than most!!!
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Just don't let the initial amount of cardio you'll probably end up with scare you off.
I literally looked at it when he first sent it over and though "**** this, I can't manage that" but the fact I'd committed meant I put on my big boy pants and worked up to it and now I feel a little lost if I don't do it like this week.
I've felt a bit rough and had a busy work week so I've not even been out for my walks for a couple of days and I'm really looking forward to this afternoons...never thought I'd say that :D
 
tom_e said:
Just don't let the initial amount of cardio you'll probably end up with scare you off.
I literally looked at it when he first sent it over and though "**** this, I can't manage that" but the fact I'd committed meant I put on my big boy pants and worked up to it and now I feel a little lost if I don't do it like this week.
I've felt a bit rough and had a busy work week so I've not even been out for my walks for a couple of days and I'm really looking forward to this afternoons...never thought I'd say that :D
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I'm looking forward to it, I can't deny it :) You seem to be holding on to mass pretty well with your plan too which is definitely something I've struggled with in the past when losing weight - go from fat chunky strong to skinny weak rake :D

Cardio wise, does he recommend walking in particular, or was that your choice of getting X amount of cardio in? Ever anything more intense than walking? See you on Gains Seekers :p
 
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