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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Oh not again, he posted in another section (I think it was GH)

GO AWAY!

EDIT: gah now the post has been deleted me and PK look a little silly :D, It was an advertiser promoting shoes.
 
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Archibald0 said:
Got a new routine made up. Want to pass it by the vets to see if all is ok :p I prefer workout out more often with shorter workouts
managed to put on 2 stone since July and have squeezed all the newbie gains out of me. 5ft 9.5 :p @ 168lbs

Monday - Chest/ Triceps
Flat Bench
Incline Bench
Incline Flies
Close Grip Bench
Tricep Extensions
Dips

Tuesday - Back
Chin & Pull Ups
Deadlift
Shrugs
Bent Over Row

Wednesday – Biceps/ Abs
EZ or BB Curls
Hammer Curls
Hanging Leg Raises
Weighted Crunches
Dumbell Side Bends

Thursday - Shoulders
Military Press
Arnold Press
Upright Rows
Lateral Raises

Friday - Legs
Full Squats
Calf Raises
Straight Legged Deadlift

Weekend - Off
Click to expand...

Anyone got any comments on this routine?

Was going to try something very similar myself:cool:
 
Euro_Hunter said:
Anyone got any comments on this routine?

Was going to try something very similar myself:cool:
Click to expand...

Very simlar exercises to what I was doing on a 4 day split before I busted my shoulder about 6 weeks back...allthough i didnt do a day for abs/bis...i just mixed them in to other days. 5 days is OK if you have loads of time and load of energy!
I have the time...just prefered a 4 day split.

It was actually doing me really well...and I noticed a good improvement on this. Also like all of the exercises...and hoping to get back to this soon:mad:

Monday - Chest/ Abs
Flat Bench
Incline Bench
Incline Flies
Weighted Dips
hanging Leg Raise
Weighted Crunches/situps

Tuesday - Legs/Bis
Full Squats
Split Squats
Calf Raises
Straight Legged Deadlift
EZ Bar Curls (or similar)
Concentration Curls


Thursday - Back
Deadlift
Weighted Chin & Pull Ups (or lat pulldowns)
One Arm rows (or Barbell Bent Over Row)
Seated Cable Rows
Rocky pull ups (great finisher to failure!)


Friday - Shoulders/Tris (sometimes more abs)
Military Press
Upright Rows
Lateral Raises
Skullcrushers
Tricep Pushdowns (or similar)
Weighted Situps

I did most exercises 4sets X 8-12. I increased the weights sometimes going through the sets...but never (apart from deads or squats) did I do less than 8 reps off. I somtimes did more sets and less reps of deads and squats...however always did 4 high rep sets first.
 
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Looks pretty good Toxic, sorry about your shoulder :(

Might give the 4 day a try but something like this:

Monday - Chest/abs
Tuesday - Back/ bi's
Wed - Off
Thursday -Shoulders / Tri's
Friday - Legs
Sat/Sun - Off
 
Euro_Hunter said:
Looks pretty good Toxic, sorry about your shoulder :(

Might give the 4 day a try but something like this:

Monday - Chest/abs
Tuesday - Back/ bi's
Wed - Off
Thursday -Shoulders / Tri's
Friday - Legs
Sat/Sun - Off
Click to expand...

ye that looks cool too. Reason I didnt do Bis on back day was I do a lot of weighted chin ups and close grip cable rows usually....and by the time I got to arms...they were already pretty screwed.
Also...as I dont do a lot of arms....with the above routine i hit Bi's and tri's twice a week instead of one major session. Bi's on bi day and back day....tri's on tri day and chest day :) Which means I dont spend to much time just working arms...which I hate!
 
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Tuesday:

Back squats (all below parallel):

16x100kg
10x120kg
8x140kg
6x160kg
DS:10x100kg (ATG)

SLDL:

6x100kg
6x110kg
6x120kg
6x120kg
6x120kg

Leg press:

10x210kg
8x250kg
8x290kg
6x330kg
3x370kg
legs just failed couldn't take it! lol! I wanted to get past 400kg - next time!

EZ-bar french press:

8x27.5
6x37.5
7x37.5
6x37.5
6x37.5

supersetted with single arm cable tricep extension

8x20kg (each arm)
6x30kg (each arm)
8x25kg (each arm)
7x25kg (each arm)
10x20kg (each arm)

single arm DB over head tricep extension

light weight just for a burn out.

10x12
10x12kg
12x10kg
15x10kg
11x10kg

Quite happy with that session, it was nice to be back at the gym again. My attendance has been so sporadic :(

Total volume moved: 21.5 Tonnes. Not as high as usual on a leg day, but good enough. Not quite up at the 30T level I want to be at yet though.
 
Down to 11st7. Still a few more lbs before I'm happy at my lack of fat :p

After that I want to start weights... I'm litereally a complete newbie to all that.. so what would people reccomend as a start out?
 
Hxc said:
Down to 11st7. Still a few more lbs before I'm happy at my lack of fat :p

After that I want to start weights... I'm litereally a complete newbie to all that.. so what would people reccomend as a start out?
Click to expand...

Reading Gordy's sticky man, heaps of useful info. :)

Edit: too slow...
 
Just got my 2.5kg of unflavoured impact whey from myprotein. Didn't know you dont get a scoop, and it's a bit annoying it doesnt come in a tub. Oh well, can't argue for the price.
 
neon.uk said:
Just got my 2.5kg of unflavoured impact whey from myprotein. Didn't know you dont get a scoop, and it's a bit annoying it doesnt come in a tub. Oh well, can't argue for the price.
Click to expand...

You get a scoop now? My last 9 months of orders since getting it from MP have never come with a scoop

I want my 59p back :(
 
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