[[[The 2022 Gym Rats Thread]]] ᕦ(ò_óˇ)ᕤ

Its great to be able to see progess. The key now is consistency, keep up the good work @Omega_ and dont just look at this a few weeks at a time, the process is long and slow!!
 
After some typical NHS things which delayed me getting my scan, finally got an opinion back on the knee. Heart sank at the phrase 'high grade near complete ACl tear' got a few other related injuries like a meniscus tear etc as well.
Looks like legs is going to be off the program for a while. :( Got a specialist appointment next week but in the mean time, arms everyday? :D
 
MikeTheNative said:
After some typical NHS things which delayed me getting my scan, finally got an opinion back on the knee. Heart sank at the phrase 'high grade near complete ACl tear' got a few other related injuries like a meniscus tear etc as well.
Looks like legs is going to be off the program for a while. :( Got a specialist appointment next week but in the mean time, arms everyday? :D
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Chest and back errrrry day for me at the minute as well. Look at it as an iron clad excuse to skip leg day :D
 
Since the injury been doing chest/back then leg (just the good one :D )/shoulders. Just been tiding myself over really. A lot of exercises that are upper body have been really awkward or just off the table so far. Even things like bench I have to be careful of putting too much weight on it or even bending my knee
Now I'm finally getting some answers I can actually start to get a plan on who to rehab. Also it's getting a bit stronger now anyways so as long as I'm careful can do things like bent over row.
 
MikeTheNative said:
After some typical NHS things which delayed me getting my scan, finally got an opinion back on the knee. Heart sank at the phrase 'high grade near complete ACl tear' got a few other related injuries like a meniscus tear etc as well.
Looks like legs is going to be off the program for a while. :( Got a specialist appointment next week but in the mean time, arms everyday? :D
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Really should look in to Kneesovertoesguy zero program as something to do on leg days. If you start from the beginning and follow those programs there's every chance you can fully recover and more without the need for surgery.

Also what have you got to lose while you wait on the NHS by doing it? A lot less then not doing anything!
 
Syla5 said:
Really should look in to Kneesovertoesguy zero program as something to do on leg days. If you start from the beginning and follow those programs there's every chance you can fully recover and more without the need for surgery.

Also what have you got to lose while you wait on the NHS by doing it? A lot less then not doing anything!
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I did look at that but I was unsure of following a online program while having undiagnosed knee injury. Unless surgery is speedy on NHS (which I doubt) I will be seeing my sports physio and doing exercises he suggests.
 
i wouldnt say its just an online program, the success stories its had, and how it comes highly recommended by so many. Lots of reviews from physios, doctors etc out there about it. The zero program you can grab for free, or just find for free.
 
Syla5 said:
i wouldnt say its just an online program, the success stories its had, and how it comes highly recommended by so many. Lots of reviews from physios, doctors etc out there about it. The zero program you can grab for free, or just find for free.
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An online program would be fine if I knew what my injury was so know if it would be suitable, however I only got my results back yesterday.
I'd rather go to my physio to be honest and get feedbacks that's specific to me anyway to be honest.
 
MikeTheNative said:
An online program would be fine if I knew what my injury was so know if it would be suitable, however I only got my results back yesterday.
I'd rather go to my physio to be honest and get feedbacks that's specific to me anyway to be honest.
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That's fair enough, although I wouldn't be recommending it if I hadn't seen many the same issue you have said you have, that have followed the program and had great success.

I personally haven't had any serious knee issues but followed parts of the program since i started training again and ive not had any need to wear my knee sleeves while squatting, when before i used to have to wear them because of knee pain, and the sleeves helped with comfort. The program definitely improves knee health for sure!
 
Awesome progress mate, really impressive. After your stag do, just give the scales a miss for a few days and things should very quickly settle back down!
 
Hey guys!

Thought i'd poke my head in here and say hello as finally at 30 i've managed to get addicted to the gym after trying for so many years!

Started with two PT sessions a week back in January, and went religiously three times a week up until end of March when I went to Morocco for a week and then two weeks off suddenly became 7 weeks somehow :eek:

Back in the gym now since last Friday and find myself wanting to go after work on non-gym days which is a good sign!

My goals are to lower BF%, build strength and try to look a bit more athletic. I want to try to avoid getting bulkier, as size is never something i've struggled with luckily, more about keeping the weight/BF% down and keep healthier.

After a spinal surgery last January, I ballooned to 130kg (6'2"), but as of this morning i'm 111kg on the nose and my smart scales (pinch of salt) are saying i'm 26% BF. Goal would be ~105kg and under 20% ideally but going to move these goal posts slightly as I know my weight will be a tough one to pull down as I put more muscle on!

As for workouts i'm doing three a week and focusing more on all over body workouts rather than targeting one area, simply because i've found I tend to enjoy this style of workout more and it keeps me coming back to the gym.

Usually get 1 or two compound movements in each work out (OHP, Bench, Deadlift, RDL, avoiding squats due to back), and doing a HIIT circuit at the end which is usually SPARC, Battle ropes and a core exercise for three rounds.

Diet is also going well, usually try to stick to 1800-2200kcals a day, but if I have an event or similar I don't mind pushing the boat out a bit as i'm trying to make this my new lifestyle rather than something I stick with for a few weeks/months and fall back into old habits like I have done before!

This has turned into a bit of an essay, but will post back with results and is motivating to see you all smashing it! :D
 
Megahurtz400 said:
Hey guys!

Thought i'd poke my head in here and say hello as finally at 30 i've managed to get addicted to the gym after trying for so many years!

Started with two PT sessions a week back in January, and went religiously three times a week up until end of March when I went to Morocco for a week and then two weeks off suddenly became 7 weeks somehow :eek:

Back in the gym now since last Friday and find myself wanting to go after work on non-gym days which is a good sign!

My goals are to lower BF%, build strength and try to look a bit more athletic. I want to try to avoid getting bulkier, as size is never something i've struggled with luckily, more about keeping the weight/BF% down and keep healthier.

After a spinal surgery last January, I ballooned to 130kg (6'2"), but as of this morning i'm 111kg on the nose and my smart scales (pinch of salt) are saying i'm 26% BF. Goal would be ~105kg and under 20% ideally but going to move these goal posts slightly as I know my weight will be a tough one to pull down as I put more muscle on!

As for workouts i'm doing three a week and focusing more on all over body workouts rather than targeting one area, simply because i've found I tend to enjoy this style of workout more and it keeps me coming back to the gym.

Usually get 1 or two compound movements in each work out (OHP, Bench, Deadlift, RDL, avoiding squats due to back), and doing a HIIT circuit at the end which is usually SPARC, Battle ropes and a core exercise for three rounds.

Diet is also going well, usually try to stick to 1800-2200kcals a day, but if I have an event or similar I don't mind pushing the boat out a bit as i'm trying to make this my new lifestyle rather than something I stick with for a few weeks/months and fall back into old habits like I have done before!

This has turned into a bit of an essay, but will post back with results and is motivating to see you all smashing it! :D
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Hiya ,going by your size to weight ratio
Id think your calories are a bit low

If your doing 3 sessions a week including the likes of battle ropes and Hiit ,id think you should be looking around 2400 [depending on what you like to eat]
 
THE DOC said:
Hiya ,going by your size to weight ratio
Id think your calories are a bit low

If your doing 3 sessions a week including the likes of battle ropes and Hiit ,id think you should be looking around 2400 [depending on what you like to eat]
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I like to keep them around there so that when averaged across the week I can have one, maybe two meals socially where I can not worry too much about calories.

Out at the pub or lunch with the girlfriend etc :)

It seems to work for me in that I get hungry before meals, don’t feel too tired and am slowly seeing my weight come down and feeling leaner.

Certainly going to keep an eye on the above factors going forward though, especially now the weight is getting higher at the gym so thanks for the heads up :)
 
THE DOC said:
Hiya ,going by your size to weight ratio
Id think your calories are a bit low

If your doing 3 sessions a week including the likes of battle ropes and Hiit ,id think you should be looking around 2400 [depending on what you like to eat
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As his current goal is to lose weight his cals are fine! As long as the weight is dropping in a controlled manner.

Me personally im 5'7 and all the cals say i can cut on 1850 but i have to drop down to 1690 to consistently lose weight, and I walk a minimum of 10k steps per day and do 4 weight session. Everyone is different so you cant just go of hieght/weight ratios.
 
Progressing really well in the gym. The strongest I’ve been in most areas and the heaviest I’ve been with the lowest body fat to muscle ratio. One seven and three six day work weeks coming up though, always the toughest training time of year for me. Work anxiety has been holding my eating back slightly, but I think I need to be prepared to take a day off work if needed seeing as I haven’t for years.

Happy with squats today - 201x1x1, 191x3x3, 151x3x6

Deadlifts are ramping back up too. Bench a bit more all over the place.
 
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tom_e said:
Cheers both!
I get the feeling I'm going to want to avoid most things and not just the scales after my stag :cry:

How's things going for you @DarkShadow ? I know @Syla5 is cracking on with some cutting but we've not had an update from you in a while
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One of the best things about cutting as much as you have, once you start stabilising your weight having fun won't hurt your progress when you account for balance. Enjoy :)

I've decided attempt c2c in a few weeks (130ish miles in a day) so right now I'm keep weights to a minimal (one upper and one lower day) and cycling the rest (which to be honest, I've not done enough of :o)
 
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