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

Do we archive this thread and start a new one for 2010?

  • Yeah good idea.

    Votes: 11 78.6%

  • Nah I'm happy with this one.

    Votes: 3 21.4%
  • Total voters
    14
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Firstly well done for helping out and stepping in, most people wouldn't have bothered. :)

Can you hold anything at all without gripping using that finger?

You can do leg press, squats I guess, front squats. You can do fixed machines instead of free weights. Better than nothing. :)

I'll move this to the more relevant thread too ;)
 
Sunday's session - forgot to type it up:

Usual RC work that I've been doing (takes me about 10 mins to complete)

BORs:

12x60
10x70
10x80
8x90
8x100
6x120
DS:15x60

T-Bar rows:

10x60kg
10x80kg
8x100kg
8x120kg
12x80kg
15x80kg

Bent over cable pull downs:

5x10x100kg

Side lateral raises:

10x5kg
10x7.5kg
10x7.5kg
10x10kg
7x12kg

EZ-bar french press // superset with single arm cable tricep extension

10x27.5 // 10x10kg
10x27.5 // 10x10kg
8x32.5 // 8x15kg
8x32.5 // 8x15kg
6x37.5 // 6x20kg

Single arm overhead tricep extension:

8x10
8x10
8x12
6x14
5x16.5

Lat pull downs (WG):

10x70
10x80
10x90

Narrow grip:

12x100
9x100
7x100


BW Chins 3x5reps


FIN.

Good work out but didn't feel beastly for some reason :/ Dunno, I'm losing weight at the moment but can't workout if it's bulk I'm losing or BF - my gf says my face looks a bit thinner - so maybe it is BF, but we'll see. With my shoulder being the way it is I think I haven't been pushing myself.
 
dark_shadow said:
Keep your chin up mate - I'm sure something will come your way :)

As they say . . a video speaks for itself. Here's my first deadlift video:- http://www.youtube.com/watch?v=wqe4wJsvj0U

Quite gutted really. After the first form it seems I'm starting to use my back more.

Recently I lowered my weights to get the form right but it seems when I start adding the weights it turns out poor. I start 5x5 in a week or 2 depending on how things go with moving and I really need to perfect the DL.

I'd appreciate any input - cheers.
Click to expand...

Not bad but you need to drive with your legs more - you're doing slightly 2 movements, a pendlay row, followed by a goodmorning/SLDL :) Looking lean and strong mate :) Next challenge do that with double overhand grip ;)
 
I'd be careful of ripping a bicep doing that sort of thing as it gets heavier. I try and use mixed grip as it gets too heavy for double overhand up to 150kg is ok but after that I need to mix - double overhand is harder.
 
Mixed grip is fine - but you just have to remember to swap hands. :)

They've now decided to ban chalk in my gym :( :mad: :mad: I'm never going to use gloves, so I guess I'll have to rely on straps more on the heavy stuff now :/
 
Come July I shall be giving this program a go (Advanced GVT):

http://www.tmuscle.com/free_online_...g_performance/advanced_german_volume_training

So it's 10sets of 5 reps. It's going to be nauseatingly difficult, but I'm up for it. They claim you can gain up to 8-10lbs of lean muscle tissue which I can believe it you work out the volume and intensity of each work out. I may have to modify a few of the exercises to suit my gym's equipment - but very much looking forward to it.
 
Tuesday chest:

Yes - chest! I did some chest work! It's bee 2 months since I've done any chest work!


4x RC Exercises

Flat BB:

20x60
18x60
15x60
12x80
12x80
10x80
DS:14x60

Incline DB // Incline Flies:

10x14 // 10x10
10x16 // 10x10
10x18 // 10x10
10x21 // 10x10
8x22.5 // 10x10

Cable cross overs:

10x5plates
10x5plates
10x5plates
10x6plates
10x6plates

EZ-Bar preachers narrow grip // single arm preachers

10x27.5kg // 10x15
10x27.5kg // 10x15
10x32.5kg // 10x15
10x32.5kg // 8x15
8x37.5kg // 8x15

Feel the burn!

Did a quick contradictory Tricep workout superset:

Rope pull down // over head t/ep extension (single arm)

10x50 // 10x12
10x60 // 10x12
10x70 // 8x12
10x80 // 8x12
10x80 // 7x12

Last "finish me off" set of flat DB

10x30
8x30
5x30


Dead!



Wednesday back!:

T-bars:

10x50
10x70
10x90
10x110
8x130
Mega dropset:
4x130
6x110
8x90
10x70
12x50

Ouch :(

Bent over cable pull downs // single arm DB Rows:


10xstack // 10x30
10xstack // 10x30
10xstack // 10x30
10xstack // 10x30
12xstack // 13x30

Pull down (WG):

10x70
10x80
8x90

Pull down (V Grip):

8x90
8x90
8x90

Static row:

8x50
8x60
8x70
8x80
6x85

Phew!

I'm really looking forward to the advanced GVT training I start next week, it's going to be lethal, but I don't care! :D
 
Legs:

Back squats

12x60
12x60 (front squat to warm up)
10x100
8x120
8x140
6x160
DS:12x100

SLDL:

8x100
8x100
8x110
6x120
6x120

Step ups // db very deep slow lunges

6x100 (each leg) // 6x21kg (each leg)
6x100 (each leg) // 6x21kg (each leg)
6x110 (each leg) // 6x21kg (each leg)
6x120 (each leg) // 6x21kg (each leg)
5x130 (each leg) // 6x21kg (each leg)

I know the lunges aren;t huge, but when you're supersetting them they don't half kill!!!

Fun session today - dead slightly! :D
 
No you have to hit 1 muscle group only, adn then do a back up exercise.

e.g. chest & back day

A1 - Incline bench 10x5
B1 - WG Chins 10x5
A2 - Dips 3x8
B2 - 1 arm DB rows 3x8

The tempo is critical as is the rest time, 4 seconds lowering phase, quick lifting phase for the 10x5s. 3 second lowering phase and quick lifting phase. They are called eccentric and concentric movements. The rest time is 100s for the 10x5 and 90s for 3x8s.

Those 2 aspects are almost more important than the actual exercise.

You start off at about 60-65% of your 1RM, something you can just about achieve 10x5 in. And work on from there through the program. Each "cycle" is 11 days, then you move onto the next workout which is an increase of 6-7% for the exercises for 11 days doing 10x4, then you increase by 8-9% (from the original weight lifted on the first 11 days) for the following 11 days doing 10x3. You are now 1/2 way through the program.

Now you start off again from scratch, but instead of the inital weight you choose the weight that has increased by 6-7% for your 10x5, then move up by 6-7% for 10x4, then 8-9% for 10x3 etc... By the time you're at the end of work out 3 you will be dead.
 
Dj_Jestar said:
Speaking of shock to the system, last night some monsters were in my gym.. benching 180kg, squatting 220kg and deadlifting about the same. The bars were bending like horse shoes and they even grumbled when they saw there were no DBs heavier than 65kg (!)

Gave me and a few other regulars a shock, as we were all thinking we were getting strong until we saw them :p Triceps the size of my quads, biceps bigger than a melon...
Click to expand...

Whilst I'm not that big, I'm one of these people that complains at lack of DBs of decent sizes! :o

When I'm doing DLs people do tend to stop and watch too :o
 
A bit of a mixed session today.

RC work as usual

Did some flat BB bench today to see how my shoulder is fairing with very slow eccentric movements (4s min):

60x5
60x5
60x5
60x5
60x5
60x5
60x5
100x5
100x5
60x12

Felt good should felt ok too - didn't push more than 100kg as there was no point but it was easy enough to push up. :)

Powercleans:

60x6
60x6
80x6
90x5
100x4
100x4

DLs:

100x10
140x8
160x6
180x4
200x3
210x1
100x10

I had no straps so had to rely on good ol grip strength.

EZ_bar preachers (narrow grip) // Single arm preachers // Tricep pull down // overhead tricep extension MEGASET!!!

27.5x10 // 15x10 // 90x10 // 10x8
37.5x10 // 15x8 // 100x10 // 12x8
42.5x8 // 15x6 // 100x8 // 14x6

And that's it. Ok session just a bit of a medley really - starting AGVT next week so just keeping myself tied over. :)
 
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