Gym & Misc Irritating people/things that annoy you in the gym II

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phantom13 said:
I break my week up with

Arms (bis and tris) and Legs
Chest, shoulders and core

Obviously you get some crossover doing shoulders and chest from your arm days but I find it works for me
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If I do a strict legs pull push week then I'll put shoulders in with chest

Though I prefer 4 day splits so I can hit every area. I like to break up the week to look after certain areas to keep them healthy as I've got the lumbar issue to manage and have a history of shoulder impingements since I was 18, they're the 2 areas that I try and group away from each other best I can, it's also a reason I hate full body programming, 3 days a week of the same compound areas over and over would get to me imo, particularly the lower back.

Back Monday: little bit of shoulders, mainly the lower back/hips is needed as a stabiliser with rows

Chest Wednesday: shoulders hit hard, but I feel back 2 days beforehand primes me well for it, pullovers on back day are a great primer for chest 2 days later for example

Legs Friday: lower back/hips again, I find nearly equal rest between back and legs works best

Shoulders Saturday: shoulders obviously, 3 days rest is just right after chest, but am mindful of back on Monday too, so try and avoid too many carryover exercises like hitting the traps/rear delts too much, though I do like facepulling on both Mondays and Saturdays, if I feel I need to work traps like shrugs I'll do them on Monday with back as I would've deadlifted the day before


Gym brahs who go

Chest Mondays
Back Tuesdays
Shoulders Wednesdays

I just don't know how they do it (my rotator cuffs would be screwed)
 
GROTTO said:
I do 20 total sets on pecs + 2X push ups twice a week at the end of pec day. I guess 24 in total.

4 bench, 3 cable, 3 incline.
Click to expand...
EasternTiger said:
20-25 sets is probably the right amount for an intermediate natural trainer.

I do 18 sets all in 1 session, but I take the last set of a few exercises to failure, and sometimes I end the failure sets with a few rest pause or drop sets, depending on how the shoulders are holding up. I don't count those mini sets.

All the cool kids are doing PPL so I may sub out the Bro Splits.

I've been looking at doing one of John Meadows mountaindog1 programs.

Pull
Push
Legs
Day off
Pull (pump workout)
Push (pump workout)
Day off
Click to expand...
Don't mind the sound of that John Meadows program

For your sake, you could start it on a Sunday, still have Chest Mondays and a good old chest, shoulders and triceps tshirt filler on a Friday, then have the Saturday off

Pull before push every time is way safer than push before pull imo. I remember doing a back Tuesday after a hard chest Monday as a little tucker, took me a gazillion warm up sets to get the shoulders going, fair to say I did not enjoy lat pulldowns that day and all I wanted to hit was the supported Tbar row.

I guess with me facepulling twice a week, sometimes I'll flat bench twice a week too, though one of those days will be on a tricep day, so I'll bench close grip with a suicide grip sometimes (yes the safeties are on). But it gets a little bit more chest in too I guess (normally every 2nd Saturday I'll do it if triceps fall with shoulders)
 

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go you pups said:
Also if you ever BB floor press, close grip is a good option as you get far better ROM compared to a conventional bench grip
Click to expand...

I did this for 3 months during the shutdown.

It was a good variation to throw into the mix that I would never ever have done otherwise.

Just curious, how wide is your grip for the BB, I have slowly extended mine out, not to competition level, but it is extended out a lot more than what it used to be. Definitely helped me not only bench more, but to feel comfortable handling more weight.

Lets be honest, another shutdown is still a reasonable possibility. However, I think I am better prepared to handle it today, then I was back in February last year.
 
I like when I see powerlifters think like bodybuilders. I do these religiously on arm day. They are a tremendous way to finish your tricep workout.





I need to get blood flow in the elbows and usually warm up with rope pulldowns and then hit close grip presses first before I extend any bars over or behind my head.

If I do skullcrushers first up, my elbows will be fubar and I might as well go home.

To keep my elbows tip top I'm on the usual glucosamine and fish oil. I have heard collagen protein is good for the joints. Might give that a run at some stage.

That's what I like about forums like this. It's like a nest in a tree of trust where you can talk about anything.

Gawww I can imagine the "training glutes today princess?" comments I would get from the usual flogs at my gym if I announced I'm thinking of supplementing with collagen.

Agree with old mate phantom. Toxic masculinity!
 
EasternTiger said:
Gawww I can imagine the "training glutes today princess?" comments I would get from the usual flogs at my gym if I announced I'm thinking of supplementing with collagen.
Click to expand...
FYI Bulk nutrients do a collagen-based protein.
I rarely take supps anymore but I might get it for my next order.

WFH means I can just cook an omelette after the gym on Mondays and Tuesdays.
 
GROTTO said:
I did this for 3 months during the shutdown.

It was a good variation to throw into the mix that I would never ever have done otherwise.

Just curious, how wide is your grip for the BB, I have slowly extended mine out, not to competition level, but it is extended out a lot more than what it used to be. Definitely helped me not only bench more, but to feel comfortable handling more weight.

Lets be honest, another shutdown is still a reasonable possibility. However, I think I am better prepared to handle it today, then I was back in February last year.
Click to expand...
I used to go right to the outside indicators, sometimes slightly wider (got both on my power bar) but my pinky fingers are now in-between the indicators, I feel more in control with a slightly narrower grip as my triceps are reasonably strong

The wider I go I think it may put stress on my shoulders as I'll probably move towards internal rotation doing that

Also benching in a rack, the width is slightly narrower compared to a commercial bench press, so I do prefer a slightly narrower grip because of that too, wouldn't want to squish my fingers on a bad rerack, then sometimes the safeties get in the way of my elbows if I flare them out too much
 
EasternTiger said:
I like when I see powerlifters think like bodybuilders. I do these religiously on arm day. They are a tremendous way to finish your tricep workout.





I need to get blood flow in the elbows and usually warm up with rope pulldowns and then hit close grip presses first before I extend any bars over or behind my head.

If I do skullcrushers first up, my elbows will be fubar and I might as well go home.

To keep my elbows tip top I'm on the usual glucosamine and fish oil. I have heard collagen protein is good for the joints. Might give that a run at some stage.

That's what I like about forums like this. It's like a nest in a tree of trust where you can talk about anything.

Gawww I can imagine the "training glutes today princess?" comments I would get from the usual flogs at my gym if I announced I'm thinking of supplementing with collagen.

Agree with old mate phantom. Toxic masculinity!
Click to expand...

Do you ever do cable kickbacks?

I grab a stirrup handle, tuck my elbows beside me, get a supinated grip going and extend out.

I find it's a great isolater, but also helps the shoulders out

A few pushdown exercises annoy my shoulders, so yeah, cable supinated kickbacks and anything overhead are my favourites, probably doing some sort of skull crusher every tricep workout at home atm.
 
go you pups said:
I used to go right to the outside indicators, sometimes slightly wider (got both on my power bar) but my pinky fingers are now in-between the indicators, I feel more in control with a slightly narrower grip as my triceps are reasonably strong

The wider I go I think it may put stress on my shoulders as I'll probably move towards internal rotation doing that

Also benching in a rack, the width is slightly narrower compared to a commercial bench press, so I do prefer a slightly narrower grip because of that too, wouldn't want to squish my fingers on a bad rerack, then sometimes the safeties get in the way of my elbows if I flare them out too much
Click to expand...

Benching is an art form when you delve deeper into the set up.

How you bench is how I used to bench.

Hand placement is so critical. Youre right about stress on shoulders, too wide can be fraught with danger. My grip is wide but not so wide where it places stress on the shoulder.

You probably have stronger tri's than mine, hence its doable for you.
 

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go you pups said:
RAYCISS!!!
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Funnily enough there is this old lady I like chatting too, very nice person. Definitely only person I actually chat too, kinda feel for her, I think she uses the gym as a social outlet, mind you I only chat to her while I warm up if she is in the area. Glory be, her stories last longer than my set breaks lol.
 
go you pups said:
Do you ever do cable kickbacks?

I grab a stirrup handle, tuck my elbows beside me, get a supinated grip going and extend out.

I find it's a great isolater, but also helps the shoulders out

A few pushdown exercises annoy my shoulders, so yeah, cable supinated kickbacks and anything overhead are my favourites, probably doing some sort of skull crusher every tricep workout at home atm.
Click to expand...
Have you ever used a Buffalo bar?

I only heard about this recently, never knew it even existed till this year lol?

Mind you I cant imagine those that do partial reps have any need for it.
 
go you pups said:
Do you ever do cable kickbacks?

I grab a stirrup handle, tuck my elbows beside me, get a supinated grip going and extend out.

I find it's a great isolater, but also helps the shoulders out

A few pushdown exercises annoy my shoulders, so yeah, cable supinated kickbacks and anything overhead are my favourites, probably doing some sort of skull crusher every tricep workout at home atm.
Click to expand...

I do those once in a while just grabbing the end of the rope attachment. We have an old school seated tricep extension machine that smashes the tris at lockout similar to the cable kickbacks, so I mostly do that.

My Friday tricep workout is.

Warm up
Close grip seated press 3 x 10
Seated dip 3 x 8
Seated extensions 3 x 10
Pushdowns 3 x 12 (last set to failure then 2 drop sets)
Bent over cable extensions 3 x 8
Dirty 30's 3 sets (10 x ezy curl lying extension 10 x pullover 10 x close grip press)

Followed by Biceps. Doms for days.

The program has been meticulously designed so my elbows can cope. Those seated dumbbell extensions behind the head are a no go.

Joints are mostly ok now, fingers crossed. Not sure if intelligent training or all the snake oil I take.
 
GROTTO said:
Have you ever used a Buffalo bar?

I only heard about this recently, never knew it even existed till this year lol?

Mind you I cant imagine those that do partial reps have any need for it.
Click to expand...
Never used a heap of specialist bars unfortunately

Trained for far too long at commercial gyms :(

I did use a basic swiss bar somewhere to bench with a few times years ago, but that was it.

My derrimut has a meh trap bar (only 1 handle, not a double handled handle and it looks small too) and a safety squat bar that has no padding

But yeah I seen a heap of yanks use them, think there's a popular model called the Duffalo over there. Would be interesting to squat, bench and row with it though, but not sure if it's a huge need.

There's a cambered press/row bar ATX makes that I'd love to get, feel it's more versatile for upper body with different grips to utilise and the same ROM.

Cambered Parallel Bench Press Bar by ATX | Sam's Fitness

The ATX Cambered Parallel Bench Press Bar will give you a chance to vary your training to improve your bench press.
samsfitness.com.au samsfitness.com.au

That, a SSB, maybe a trap bar and 2-3 different oly/power bars like something with more aggressive knurling or a deadlift bar would be my ideal spread to build on. Definitely want a Rogue bar and an ATX bar though eventually, see what I like best.

I like aggressive knurling when pressing, smoother/medium knurling when deadlifting/rowing
 
GROTTO said:
Benching is an art form when you delve deeper into the set up.

How you bench is how I used to bench.

Hand placement is so critical. Youre right about stress on shoulders, too wide can be fraught with danger. My grip is wide but not so wide where it places stress on the shoulder.

You probably have stronger tri's than mine, hence its doable for you.
Click to expand...
I'd love to really test my press out, but I don't think I can go over 120kg atm, so it's really just the upper end of hypertrophy I can do

1. My rack sucks for flat bench (actually far better for decline, but that angle isn't that comfortable anymore), I dragged a few mats over to the rack last week to elevate my bench slightly, but only gave me slightly more ROM (still taps the safeties). If I were a far smaller dude then the safety setting 1 hole below would be ideal

2. My adjustable bench is a bit too high at 50-51cm, most commercial benches are around 45cm, sometimes 42.5cm, so it's a bit hard to get a heap of leg drive, a lower flat bench could be a better fit for my current rack, but I see no value in getting one atm unless I find something decent second hand at a reasonable price. Would rather upgrade the rack to a westside spacing rack in due course as my bench is quality for any of the incline settings (plenty of leg drive for incline presses, great for prone rows/flys too)

3. 110kg is nearly on my unracking limit with my shoulders, I think if you don't have a regular spotter, there's definitely a good reason to invest in a rack with a monolift attachment, would definitely help unracking

So yeah, I was switching between 100-110kg every week for a while, 100kg 3x6-8 110kg 4×3-6. Only doing 80-90kg for high reps atm until the hips feel right to ramp it up.
 
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go you pups said:
Never used a heap of specialist bars unfortunately

Trained for far too long at commercial gyms :(

I did use a basic swiss bar somewhere to bench with a few times years ago, but that was it.

My derrimut has a meh trap bar (only 1 handle, not a double handled handle and it looks small too) and a safety squat bar that has no padding

But yeah I seen a heap of yanks use them, think there's a popular model called the Duffalo over there. Would be interesting to squat, bench and row with it though, but not sure if it's a huge need.

There's a cambered press/row bar ATX makes that I'd love to get, feel it's more versatile for upper body with different grips to utilise and the same ROM.

Cambered Parallel Bench Press Bar by ATX | Sam's Fitness

The ATX Cambered Parallel Bench Press Bar will give you a chance to vary your training to improve your bench press.
samsfitness.com.au samsfitness.com.au

That, a SSB, maybe a trap bar and 2-3 different oly/power bars like something with more aggressive knurling or a deadlift bar would be my ideal spread to build on. Definitely want a Rogue bar and an ATX bar though eventually, see what I like best.

I like aggressive knurling when pressing, smoother/medium knurling when deadlifting/rowing
Click to expand...
I think something similar to the ATX bar I posted that the yanks use is the Kabuki Cadillac bar
 
Alrighty, would like to get posters thoughts on this one.

For the first time in my life I almost fell off the treadmill. :$

F**k off, I wasnt drunk either. :drunk: :p

An overweight chick next to me decided to do HIIT or whatever the f**k it is, walk for 5 minutes then sprint like a dumb f**k while holding onto the bars for dear life, the whole floor was shaking so much I almost lost balance when I got on the treadmill to begin my run.

When will users of treadmill realise if your holding on to it for dear life it doesnt count. Sure if you have health or disability issues fine. But generally speaking the bars are a last stop to maintain balance and stability, not to do your stupid HIIT.
 
go you pups said:
I'd love to really test my press out
Click to expand...

I presume full range of motion? You sound like you do.

Which begs the question, why do so many at the gym do partial reps for everything, like benching. Its really always ego isnt it?

I see so many doing mid air bench presses. I bet so many claim its their shoulders thats preventing them, yet if they lowered the weight considerably they could easily do full range.

I sometimes do "ego lifts" but its always full range of motion and its usually 3-4 reps. Hardly the proper definition of ego lifts.

Normally no one is around either when I do it, just a good song comes on and Im ready to rumble. :drunk:
 
GROTTO said:
Alrighty, would like to get posters thoughts on this one.

For the first time in my life I almost fell off the treadmill. :$

F**k off, I wasnt drunk either. :drunk: :p

An overweight chick next to me decided to do HIIT or whatever the f**k it is, walk for 5 minutes then sprint like a dumb f**k while holding onto the bars for dear life, the whole floor was shaking so much I almost lost balance when I got on the treadmill to begin my run.

When will users of treadmill realise if your holding on to it for dear life it doesnt count. Sure if you have health or disability issues fine. But generally speaking the bars are a last stop to maintain balance and stability, not to do your stupid HIIT.
Click to expand...
Yeh... I never really understood anyone who does that. The other caveat is if you use it when you’re doing extreme incline.
 
GROTTO said:
I presume full range of motion? You sound like you do.

Which begs the question, why do so many at the gym do partial reps for everything, like benching. Its really always ego isnt it?

I see so many doing mid air bench presses. I bet so many claim its their shoulders thats preventing them, yet if they lowered the weight considerably they could easily do full range.

I sometimes do "ego lifts" but its always full range of motion and its usually 3-4 reps. Hardly the proper definition of ego lifts.

Normally no one is around either when I do it, just a good song comes on and Im ready to rumble. :drunk:
Click to expand...

Why? Ego. Tell everyone they did x reps. Others weren’t there to verify so it has to be right.
 
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