Poll: ***The all new gymrats thread***

[Freefaller]

Wait till you're knocking on 30, you'll be happy. By then if you're training hard you will have built up a lot of muscle density and will look significantly better than you do now. So don't worry about hair, and don't worry about how you look now, because you're lucky you've all started training early so you have plenty of good things to come. I reckon by 35 I'm going to look hench and significant.

 

[Freefaller]

I'm 30 next year! 2010 is going to be hardcore training year. I'm going to break all my PBs and get 700kg on the big 3

 

[Freefaller]

You really are an animal, I'm quite pleased with my 240odd. Give me a few years and I might get close

You can do it, you just have to push yourself and give yourself time to do it properly. Don't bite off more than you can chew. It's taken me several years. So don't worry.

Believe it and do it mate. I'm aiming for 200lbs or more and still lean.

200lbs is a good weight. My next weight aim is to lean out a bit, but maintain 220lbs.

 

[Freefaller]

Oooh tyre flippage! Muchos jealous!

Did a quick 70 min leg session today just getting myself back into regular training.

Squats:
10x60
10x100
10x120
8x120
8x130
6x140

DL

5x100
5x120
5x140
5x160
5x180

Used a thick bar with chalk, boy that's hard work!!

Leg press:

10x200
8x240
8x280
8x280
6x320

Step ups:

12x60
10x100
10x100
8x110
4x120

I did some RC strengthening and physio exercises for 10 minutes too.

Not particularly big weights, but the intensity and volume wasn't bad considering I'm out of it for a bit.

Big back day on Sat. Can't wait!

 

[Freefaller]

You'll get there mate. I'm also extremely self critical

 

[Freefaller]

How long have you been bodybuilding? If you don't mind me asking. Because that is a very impressive amount of weight, did you start quite strong?

They're not by any means my best (see my PBs in my sig). I've been doing it for 3 years now. Was always quite broad, but I was 80kg @ 185cm tall. I'm now touching on 100kg (still @ 185cm ). I wasn't uber strong, but I think I have good genetics. Most people who describe my physique call it "thick" and "powerful". I've learnt so much over the last 3 years, and whilst progress hasn't been quick, my recovery and consistency has improved dramatically. I don't take a barrage of supps, I have tried them all (bar naughty stuff) to a greater or lesser degree of success. Ultimately I found that eating good food and training hard is the best way to get big really.

Thanks for your compliments - not particularly happy with the weights at hte moment, but I have had some few weeks off so it'll take me a few weeks to get back into it.

 

[Freefaller]

I'm after strength predominantly, the muscle building is a handy side effect which I like a lot.

Discussing AASes isn't really suitable for the forum, my initial answer is no as it's not really my "thing". Whether or not in 10 years I change my mind I'll let you know! I'm not against them, it's just not for me.

 

[Freefaller]

Wait till I get back to my 180kg for reps!

 

[Freefaller]

Back day today - woohoo! (can you tell that I love back days?!)

Triple superset: T-Bars // Bent-over pull downs // WG chins

10x40kg+bar
10x60kg+bar
10x80kg+bar
8x100kg+bar
6x120kg+bar
ds:12x60kg+bar

10x100kg
10x100kg
10x100kg
10x100kg
10x100kg

6xbw
6xbw
6xbw
5xbw
7xbw

*puke*

BORs:

10x60kg
10x80kg
8x100kg
6x120kg
ds:9x100kg
ds: 12x60kg

*puke*

Wide grip pull down:

10x75kg
8x85kg
7x95kg

v-grip

8x75kg
9x85kg
7x95kg

Static machine row:

10x65kg
10x75kg
6x85kg

All energy well and truly sapped.

Back is uber pumped, I feel about 10feet wide!

 

[Freefaller]

I used 2 hands, and no it didn't pull me over, I weigh the same

I didn't really puke, but I felt bloody nauseated after!

I don't always do DLs on a back day, besides i did some on Thursday I don't over do DLs as it takes a while to recover from them.,

 

[Freefaller]

A bit of a hybrid day today:

6 sets of 3xRC exercises.

I then though sod it, let's try some DB flat bench!

20x15kg
16x20kg
15x25kg
10x30kg
10x35kg
10x35kg
10x35kg

Felt really easy and absolutely no pain at all - I hope I don't regret it tomorrow, but still it was nice to do some chest work again.

I did some powercleans today too:

8x60kg
8x70kg
6x90kg
4x100kg
2x110kg
1x115kg (PB!!)
0x120kg (thought I'd give it a go)
DS: 6x60kg

Cable narrow grip row:

12x100kg
12x100kg
12x100kg
12x100kg
12x100kg

Wide grip seated static row:

10x65kg
10x75kg
8x85kg
8x95kg
7x100kg

It may sound odd to do so much back work after doing some chest and RC exercises, but I need to bias a lot of back work out to stop my shoulder rolling forward and to help strengthen the AC/RC joints. It's working well. I can't have a heavy bias on chest at the moment until I'm fixed.

15mins Rowing @ level 10


Feel gooooooood.

 

[Freefaller]

115kg power cleans god your a strong bugger. I've just squatted 115kg today for 5 that felt heavy, but to try and clean it, no chance, well maybe one day.

Small steps mate.

Very good, if it feels right do it. in the next few weeks I'm going to attempt a one rep max on deadlift over my current 220 klilos to 235. I'm not a great fan tbh but doing heavy good mornings should give me the edge.

Aye I'm going to try and push over my 220. I'm going to try for a 200kg squat in the next few weeks too.

Get some heavy dumbbells on those stacks you know you want to lol, good lifting.

If I could find a way of attaching it I would!!

 

[Freefaller]

http://www.bulksupplementsdirect.co.uk/khxc/gbu0-prodshow/Omega_3_Fish_Oils_3312.html

Even higher values of DPA EHA than simplysupplements, and typically next day delivery.

I have a discount code if anyone wants it.

 

[Freefaller]

Yes, but I'm not advertising the actual number

Besides they're very good IMO.

 

[Freefaller]

Hey.

I was wondering if anyone could tell me how to fit anaerobic exercise into my training. Right now I lift weights Mondays, Wednesdays and Fridays. Is it a good idea to fit cardio work in between these days or should I do it on the same day as the weight training? More specifically I was hoping to train toward the one hundred pressup challenge, if I did this on the same day as weights then what day would be best? For example should I add it to the end of a leg day, upper body day, etc. Also, would this extra workout having any affect on bulking up as I am currently making steady progress and don't want to spoil it.

Thanks in advance.

Adding an intense 15-20mins after a workout is fine if you can keep the intensity up. Else, going on your "off" days is also good. Whereas weights really rip your body to shreds, cardio whilst exhausting puts less strain on your body in general. Going for a long job will not affect your bulking - if it does, you're doing it wrong

Welcome to the forums.

Wish are spines luck lol. Cant you squeeze a dumbbell between the two bars on the stack

hehe - yeh tell me about it! I might just stick an extra 5kg at first see how I get on with that!

Nah I can't fit the dumbell in between the vertical supports - I've tried.

 

[Freefaller]

hmm what about attaching a disk on the stack by using your pin to go through the whole?

I think I'm going to buy some metal hooks to use and somehow attach extra weights. I'd love to have over 200kg for that machine.

 

[Freefaller]

Does the gym not get a bit funny about you attaching extra weight?

I tell the staff what to do usually

On a serious note, as long as I'm not putting others at risk I don't think they'd have an issue as long as it doesn't damage the equipment.

 

[Freefaller]

I honestly don't know... I want them to get new machines if I'm honest.

 

[Freefaller]

I'd add that you ought to listen to your body, give it time to recover and stop pushing yourself for a bit.

 

[Freefaller]

Want to try increase strenght and gain no muscle on my legs now. Is the 5x5 routine what I need?

Jeans + slightly hot weather + thighs touching is quite uncomforatble and I'm not in it for massive legs.

Suggestions?

You need to do explosive movements and isometrics for strength. Low reps high weights with vigour.