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

[Freefaller]

I am progressing

My first 3 tracked workouts total lifted where

3rd jan Push 4500kg
5th jan Pull 4700kg
7th jan Legs 3700kg

Last 3 recored

28th feb Push 5500kg
2nd mar Pull 7800kg
4th mar Legs 6300kg

I started mid August. Time is the main thing. I am rushing sets some days so I can be finished or cutting rest between sets and would rather be able to take my time. I'm going to try the above for a few months and see how it goes.

that's why I suggested maybe look at shorter sessions with less in them. Perhaps do a 6 week cycle with some exercises, then the next 6 week cycle rotate some of the exercises, i.e. instead of doing pull ups, do lat pull downs, instead of DB rows, do cable rows etc...

does that make sense? 6 weeks is a good adaptation period for exercise, changing it at that point does help punch through plateaus a little, especially if you are keeping the core lifts the same, you can then use the support exercises as a way of keeping it fresh. The core exercises you could then change their intensity / volume to suit.

 

[utajoker]

that's why I suggested maybe look at shorter sessions with less in them. Perhaps do a 6 week cycle with some exercises, then the next 6 week cycle rotate some of the exercises, i.e. instead of doing pull ups, do lat pull downs, instead of DB rows, do cable rows etc...

does that make sense? 6 weeks is a good adaptation period for exercise, changing it at that point does help punch through plateaus a little, especially if you are keeping the core lifts the same, you can then use the support exercises as a way of keeping it fresh. The core exercises you could then change their intensity / volume to suit.

I wish I could do a Pull up but yes

 

[Freefaller]

I wish I could do a Pull up but yes

You'll get there However, I hope you get what I mean?

Ultimately it comes down to muscle fatigue, but not to the extent where you end up not being able to recover.

 

[MikeTheNative]

Can get some cheap bands to assist you to do pullups.

 

[utajoker]

You'll get there However, I hope you get what I mean?

Ultimately it comes down to muscle fatigue, but not to the extent where you end up not being able to recover.

i will try the new split days and see how it goes. i finished today and felt i could have gone heavier but i guess im used to trying to save some energy to finish the workout.

i guess its just down to trying new things and doing what suits best. i will look to mix it up a bit in a few weeks as you say and see if i progress similarly.

 

[Syla5]

Workout session logging tools, apps, sheets etc, what do people use other then hand written note books. I would really like to use something that i can at a glance see progress on, rep/set PB's etc.

 

[MikeTheNative]

Google sheet, although I do love a spreadsheet

 

[Syla5]

Yeah the downside with sheets is just no instant comparison for set/rep PB's unless you setup lookups for each range etc.

 

[MikeTheNative]

Could you not just highlight the cell for a PB make it stand out a bit?
As long as your doing the same exercises each week, they should just go across a row.

 

[Syla5]

You could but this doesnt allow for flexibility in changing workouts and exercise order / variation, you would potentially have to create a lookup reference sheet that pulls in the workouts and organises them so that they the data is collated. Its possible its been done already by someone, might have to look in to it.

 

[B&W]

I wish I could do a Pull up but yes

Pull ups are hard but I believe BW has a lot to do with it.
I'm 17.3 KG now and can do 4-5 max in one go.

When I was a stone lighter I could do 7.

Chin ups on the other hand are easier.

 

[utajoker]

Workout session logging tools, apps, sheets etc, what do people use other then hand written note books. I would really like to use something that i can at a glance see progress on, rep/set PB's etc.

https://play.google.com/store/apps/details?id=adam.exercisedictionary

I use this it free. Can create a full workout. Tracks every exercise, reps and weight. Times your rest. Could do with a search function tho

 

[Syla5]

Ok it seems it is available on iOS as well, how can i use this on my PC also any ideas?

 

[utajoker]

Ok it seems it is available on iOS as well, how can i use this on my PC also any ideas?

No idea on that one. Just use it purely on phone

 

[subbytna]

Being at home more does have its advantages. Although my strength has plateaued (squat 220kg-ish, deads 250kg-ish, bench 130kg ish) I've been focusing on being less dad bod. I do want to get my numbers up though but I don't have the focus or attention to really push myself these days, and whilst I know many 40+ year olds are able to do more - for a non competing person I'm not too disappointed. I just need more work on functional mobility, getting a bit stiff and impinged more frequently than I used to.



I do work better with routine and consistency, which I have struggled with. That said my general fitness is up, I fatigue less quickly, but recovering from niggles and injuries does take longer.

100% on track there boyo. Good work chap.

 

[Martynt74]

Pull ups are hard but I believe BW has a lot to do with it.
I'm 17.3 KG now and can do 4-5 max in one go.

When I was a stone lighter I could do 7.

Chin ups on the other hand are easier.

At 17kg i'd expect you to be able to do loads!

 

[B&W]

At 17kg i'd expect you to be able to do loads!

Lmao. Stones.

 

[B&W]

Sleep is critical but it's not the actual length of sleep it's the quality of sleep. Deep sleep is what helps fix your body, but your mind needs REM sleep to sort itself out. I've had nights of 5hrs sleep where I feel pretty refreshed and others where I've had 7 and feel rubbish.

Another good thing for health is cold showers or ice baths. They can help regulate your mood and endorphins levels too and have actually been proven to support better sleep. Though I accept it's not for everyone. I'm a cold shower/ice bath convert though.

Nootropics can help regulate cortisol levels too which might be worth exploring.

Lastly meditation has been a life changing thing for mez over the last 5 years.

This makes sense, I had 6 -7 hours of sleep last night woke up 6am feeling fresh. But I forced myself to go back go to bed for another hour. Then felt a bit groggy.

For muscle gain would it have been better to wake up at 6AM or would it have been better to sleep the extra hour?

 

[Freefaller]

This makes sense, I had 6 -7 hours of sleep last night woke up 6am feeling fresh. But I forced myself to go back go to bed for another hour. Then felt a bit groggy.

For muscle gain would it have been better to wake up at 6AM or would it have been better to sleep the extra hour?

I'm firmly in the camp of "once I wake up in the morning, it's best to get up and get going". Unless it's 4am or something

It's better to follow your body's queues etc... I find if I wake up naturally and just get up and get on with my day, I feel a lot better - it's hard to get out of bed sometimes when you're warm and comfy though. That said, I'm a morning lark, but that's probably because of dozen years of leaving the house before 6am for work.

 

[Martynt74]

Yeah i'd say that happens to me quite often

Wake up at 6:30 feeling great. Laziness kicks in and i sleep till 8 and then feel like crap, both physically and mentally as i think that could've been a nice 90 minute run!