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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Went to see the specialist and he said I needed an MRI scan, which luckily I managed to get right there and then.

He's a little confused as it sounds like its a bad strain, but when he felt around he reckons it could be cartiledge. So had to have the MRI. Got another appointment next Wednesday to see the results.
 
Lead_Head said:
Is that Cyrills gym? Seen some vids of people in there, some immense strength! I'm a ponce and go to David Lloyd in Aspley, lol.

I've got an issue with squats, I get quite a painful feeling in both my shoulders. It feels really uncomfortable to hold the barbell and it's limiting my squatting ability as I can support the weight and I think I can squat heavier.

Anyone get this, or had it and got rid of it? I'm thinking it's poor flexibility in the shoulders, if it is this then how do I increase flexibility in the shoulder joint safely?
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A combination of shoulder injury and my C7 vertebrae sticking out quite massively means I've got to use a manta to avoid skinning it everytime I squat- http://www.gymratz.co.uk/weight-training-gym-equipment/item179.htm

My other alternative is develop giant traps...but I think I'd need to gain about 2 stone to get to that point!
 
Ultimately if you eat more than your body is using the short answer is, no. Protein is still calorific but it also depends on your MBR and how efficient your body is at processing it's fuel. Carbs are easily absorbed and stored, proteins are too but not as readily - i.e. your body favours carbs for fuel.
 
First return to a weights session for almost a week. I would have liked to have gone yesterday but gave blood. I could have trained as I did the last time, but it's not clever and would be half arsed so there's no point.

I'm back to uni next Sunday so don't want to start a new routine here I'd rather wait till I'm settled there and using the same gym for the duration of the routine.

I quite fancy giving a full-body split ago for a short period. 1 day weights, 1 day cardio, and then either repeat or rest for a day and then repeat. This will depend on obviously how I feel and also the amount of reps & sets I use.

I was thinking of going for 3x8 with strength and mass being my aims.

Would you recommend I do one or 2 exercises per body part? for example, military press & raises, pull-ups & b.o.r's etc? And do the same exercises each session. Or do 1 exercise per group and change/alternate the exercises each time?

What are your thoughts? What have you tried? I don't want anything too easy as I fear most things might seem it after having just finished GVT!
 
I always like to do at least 2 exercises per body part. But if you're going 3x8, the volume will be pretty low, so you'll want to hit the body parts more often.

I've gone back to 4x8 to 5x6 (depending on exercise) 3 exercises per body part, plus a supersetted additional exercise.

i.e. Tuesday I did:

Flat bench (8x80, 8x100, 5x120, 4x130, 2x140 DS: 12x80)
Incline DB bench (8x20, 8x25, 8x27.5, 8x30, 6x30) // flies (5x8x15kg)
Dips (8xBW, 8xBW+10, 8xBW+15, 8xBW+20, 6xBW+25)

BB curls (4x8x30kg) // Alternating DB curls (4x8x15kg)

Wednesday:

Chins (6xBW, 6xBW+5, 5xBW+10, 5xBW+10, 7xBW)
T-Bar rows (8x40+bar, 8x80+bar, 8x100+bar, 8x120+bar, 10x80+bar)
BORs (10x60, 8x80, 8x90, 8x100, 8x100)

Seated EZ bar french press (4x8x27.5kg) // Cable tricep pull down (4x8x70kg)

Those 2 sessions so far in spite of having done AGVT have left me in pain. Short pauses, slow negs and decent weights really start to get the body going! :D
 
I've put on a few lbs over the last few weeks due to a bit of a crap diet :( but I've decided my goal for jan which will be exactly a year since I started loosing fat is to hit 12st3lbs wish me luck.
It's going to be a loss of an extra 2st3lbs or 5st over the whole year and I can see it being a right arse ache with me starting my final yr of uni as well, but im sure il manage.
Also if people wouldnt mind badgering me every few weeks if you remember just to keep me on track :p
 
Freefaller said:
I always like to do at least 2 exercises per body part. But if you're going 3x8, the volume will be pretty low, so you'll want to hit the body parts more often.

I've gone back to 4x8 to 5x6 (depending on exercise) 3 exercises per body part, plus a supersetted additional exercise.

i.e. Tuesday I did:

Flat bench (8x80, 8x100, 5x120, 4x130, 2x140 DS: 12x80)
Incline DB bench (8x20, 8x25, 8x27.5, 8x30, 6x30) // flies (5x8x15kg)
Dips (8xBW, 8xBW+10, 8xBW+15, 8xBW+20, 6xBW+25)

BB curls (4x8x30kg) // Alternating DB curls (4x8x15kg)

Wednesday:

Chins (6xBW, 6xBW+5, 5xBW+10, 5xBW+10, 7xBW)
T-Bar rows (8x40+bar, 8x80+bar, 8x100+bar, 8x120+bar, 10x80+bar)
BORs (10x60, 8x80, 8x90, 8x100, 8x100)

Seated EZ bar french press (4x8x27.5kg) // Cable tricep pull down (4x8x70kg)
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I see. Were those sessions part of a full-body workout? so followed by similar exercises for shoulders & legs. Was that a recommendation for a full-body Or was that just a rundown of your recent workouts scince AGVT? I'm confused?!:confused:

If I put it like this, I'm planning to do a fullbody 3 times in 8 days with a day of rest and a day of cardio between each workout. How many exercises per group and how many sets & reps would you advise be best for mass & strength?:)
 
No that was my session on tuesday and wednesday now I'm not doing AGVT anymore.

Today I'll be doing legs so, Back squats, SLDLs, Front Squats and possibly either Leg Press or step ups.

I must have missed the full body thing!

If you want a full body split why not just do a circuit?

i.e. chest, back, legs, shoulders but just do 1 exercise on each for 3-4 sets, and do it 3-4 times a week with a different body part.

so:

Monday:

Flat chest
WG Chins
Back squats
Push press

Tuesday:

Rest

Wednesday:

Incline Bench
BORs
SLDLs
Arnies

Thursday:

Rest

Friday:

Dips
T-Bar Rows
SLDLs
Front / side raises

Saturday:

Rest

Sunday:

Fun day - arms, DLS, powercleans etc..??


OR

Do the above but do supersets:

Monday:

Flat chest // DB Flies
WG Chins // DB Rows
Back squats // Leg press
Push press // Bent over lateral raises

Tuesday:

Rest

Wednesday:

Incline Bench // DB Press
BORs // Lat pull down
SLDLs // Step ups
Arnies // DB Press

Thursday:

Rest

Friday:

Dips // Decline bench
T-Bar Rows // Cable row
DLs // Front Squats
Front // side raises


Or have I misunderstood you again?! :o
 
Freefaller said:
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No no, that's great thanks :)

The problem with supersetting things like B.O.R's with Widegrip chins when it's busy is that I'm short for space and I can't stop someone nabbing which ever equipment I'm not using which is a pain :mad:

I think I'll do a circuit, but might choose one compound and one Isolation exercise. For example:

Incline bench followed by flat flyes,
Back Squats followed by leg curls/calf-raises/leg extensions,
Wide grip pullups/pull-down followed by one arm DB Rows/Elbowing Rows
Military press followed by side raises.

And then just alternate incline and flat press, back and front squats, pull ups with chins and bars with dumbells to keep it interesting.

Thanks for the ideas! This should tide me over until Uni.

My drive to train at the moment doesn't feel good at all:( but hopefully once I get in there this evening and my body realises the GVT is over it'll be alive and kicking again.:)
 
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You're welcome - full body's are hard work if you do them right. If you follow the technique from your GVT i.e. slow negs and fast up, it makes it more challenging but also feel more rewarding somewhat/somehow.

I have to say I feel very driven after my agvt training for some reason. I guess it's doing something different? But also that my strength hadn't gone and back to pushing big weights again! :D
 
Freefaller said:
You're welcome - full body's are hard work if you do them right. If you follow the technique from your GVT i.e. slow negs and fast up, it makes it more challenging but also feel more rewarding somewhat/somehow.

I have to say I feel very driven after my agvt training for some reason. I guess it's doing something different? But also that my strength hadn't gone and back to pushing big weights again! :D
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Yeah I think its a technique I'll be using from now on. If somethings not difficult, then it's not worth doing. And slow negatives just about make everything difficult! I think the only time I wouldn't use super slow negatives would be with my 5x5 but would still keep it controlled.

I think the fact I've not lifted for a shortwhile has lowered my feel good chemical levels which might be why I feel a bit meh, or that I'm fed up of home and want to go back to University orrrr am fed up of this boring temping job!

Something I'm curious about and that you might know the answer to. The 'feel good' chemicals that are released during exercise (is dopamine one?) are these released during cardio or weights or both?

Good to see your strength levels have been unaffected! Hopefully mine will be the same. Not expecting them to be back to normal straight away usually takes a week or two for me.
 
Well that was tougher than I anticipated! at about 90% of my max in terms of my vomit limit.

Haven't thought through the orders of groups worked but it went like this:
Negatives 4 seconds or as close to as I could manage.

Back:

Widegrip chins:
BW - 5KG: 8, 7, 7
B.O.R :70KG x 8 x3

Chest:
30 Degree Incline DB Press 27.5KG: 8, 8, 6
BW Dips: 8, 7, 6

Legs:
Deadlifts:
(not specifically legs but I haven't DL'd in 10 weeks and wanted to!)
Warmup: 60 + 100KG x 8
Working: 140KG x 6 x 3 sets
Squats:
80KG x 8 x 3

Shoulders:
Standing Military Press: 40KG x 8 x 3
Side Raises: 7.5KG x 8 x3

I think my CV system struggled more than my muscles as I did it all fairly quickly with little rest between exercises. Deadlifting really took it out of me, I forgot how demanding that exercise is. 140KG felt incredibly heavy! Though it's been 10 weeks, the first rep was shall we say interesting, but got back into the swing of things straight away. Should get back upto strength in no time hopefully!

My hipflexors seem to be providing some issues when im squatting. If you raise both thighs up off the chair your sitting on with your feet also off the ground, thats how mine feel when im on the lower half of each rep. Almost as if they're getting in the way?!

I really do hate squatting on the smith.

All in all it made a tough but nice change to what im used to. It's a little strange coming away feeling exhausted and feeling it a little all over as opposed to feeling it loads in one group/area.
 
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The four main neurochemicals that affect mood are: Serotonin, Epinephrine, Dopamine, and Endorphin.

I know anaerobic exercises certainly stimulate epinephrine and endorphin releases.... however I believe to counter act those 2 the antagonist neurochemical are the other two, seratonin and dopamine - they are generally released later in the day though - but without researching it - I couldn't tell you, it's been a while since I've looked into it that deeply.
 
I decided to give my legs a hammering today

8x 8 Squats 100kg
5x 15 Seated Calf Raises 180kg
3x 8 Leg Press 200kg
5x 10 Leg Extension 80kg
3x 12 Walking Lunges 2x30kg DBs
5x 10 Hamstring curls 70kg

Walking up the stairs in work? The most painful bit! :p
 
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