Working Out....

[Genevieve]

It's leg day today for me. I don't have full confidence in my squats back yet so am a little worried tbh.

Gen - DOMS in my triceps is quite sufficient today..

You did them on the machine right?

I don't judge my progress by doms. This is the first time in forever I got doms from push day haha.

[garethom]

BTW Gareth, actually weighed the bar last night. It does indeed weigh 10kg

Which bar is that? The EZ bar surely? Not the olympic bar?

[Genevieve]

Yeah, EZs should be 10, olympic should be 20 and those smaller barbells are 14.

[garethom]

What body parts to people not get DOMS in? I've never ever had DOMS in my triceps, and I work them really fucking hard (mostly because I don't get DOMS so I'm concerned I'm not doing enough ). Rarely get them in biceps, but have more lately because I've been pushing it. Regularly, the worst for me is shoulders, but saying that, I think I've got long standing undiagnosed injuries in both of them haha.

[wub]

BTW Gareth, actually weighed the bar last night. It does indeed weigh 10kg

Which bar is that? The EZ bar surely? Not the olympic bar?

The Olympic bar, the big one. Didn't weigh the EZ bar.

What body parts to people not get DOMS in? I've never ever had DOMS in my triceps, and I work them really fucking hard (mostly because I don't get DOMS so I'm concerned I'm not doing enough ). Rarely get them in biceps, but have more lately because I've been pushing it. Regularly, the worst for me is shoulders, but saying that, I think I've got long standing undiagnosed injuries in both of them haha.

Nothing I don't think, maybe my calves? Get it in my triceps something chronic after weighted dips

[Genevieve]

I've started getting doms in my chest AGAIN 1 week ago and in my triceps for the first time ever this week. But besides that, I never did. Same with shoulders.

I don't get doms from calf raises, just deadlifts...

Hmmmm. Legs too, my quads grow like mad, but I never got doms in them.

And my lats!

[garethom]

Your olympic bar weighs 10kg?! Don't think I've ever seen a "big bar" that weighs 10kg...

I don't get doms from calf raises

Bastards! Seems like I'm the only one.

[Laszlo]

If you've picked up an injury like yours, they are a safer option whilst you get your confidence back up. Downside is a tradeoff on not using your stabiliser muscles as much, and a slightly unnatural range of motion.

Yeah I had been using the smith machine for squats for the past four or five months but the last two months i've done next to no (gym) exercise so was a little wary about getting back into it today. Ended up just doing normal back squats with a bar and was working at about 70% of what I had been a few months ago. Tomorrow will tell if i've fucked myself or not

Gen - DOMS in my triceps is quite sufficient today..

You did them on the machine right?

I don't judge my progress by doms. This is the first time in forever I got doms from push day haha.

I didn't do them directly at all, just three push exercises. I'm not saying it's progress to feel doms (we all know that's wrong) just that my triceps have been suitably worked without directly engaging them.

What body parts to people not get DOMS in?

I can get them near enough anywhere if i've taken some time off (like at the moment I haven't done much in the past couple of months) or, occasionally, if my diet has been shit for a few days then that'll bring it on. If i'm mid program and have been training solidly for at least a week or so then the only place I ever get it is where the muscles meet the sternum and sometimes in my calves.

[Genevieve]

I didn't do them directly at all, just three push exercises. I'm not saying it's progress to feel doms (we all know that's wrong) just that my triceps have been suitably worked without directly engaging them.

Oh right. That's cool tho. Heavy weight will work shit out ok anyway.

[wub]

I've been making some of my own compound exercises to use on my 'spare' day when I have got a dedicated workout planned.

Something like;

Plate squat (plate held against chest)
into
Front plate raise
into
Overhead plate press
into
Over tricep extension
then back again

Doing 5 sets of 20 with those on a light platen (10kg, for example) and hits the legs (squats), lats (plate raise), then shoulders and triceps.

Also got another one I'm still "developing" (i.e. only down it twice so far and still working out the movement) which is overhand grip EZ bar curl into press into tricep extension.

Anyone else make their own weird compound moves like this?

[garethom]

Yeah, I do a plate raise, we've got these 25kg plates with handles on, squat, curl and shoulder press all in one movement. Feels good bro.

[wub]

we've got these 25kg plates with handles on

Oh that's cool


My gym is a bit limited in terms of plates;

4 x 20kg
4 x 15kg
4 x 10kg
6 x 5kg
4 x 2.5kg
4 x 1.25kg

Means I have to time my deadlifts when the place is practically empty otherwise I get people proper pissed off.

[Molzie]

wow, how is there not a shit fight over the plates every time. We'd probably have at least 10 x 25kg 20 x 20kg

Can anyone recommend and good quad exercises (bearing in mind my bad back). I'm severely lacking in this area.

[Laszlo]

Lunges!

Perhaps pre-exhaust them by doing leg extensions first..

(Almost nobody needs to ever do leg extensions, wtf!)


Edited because of bullshit/bad advice/new evidence has come to light/ etc.

[wub]

wow, how is there not a shit fight over the plates every time. We'd probably have at least 10 x 25kg 20 x 20kg

Honestly, there isn't a lot of free weights work that takes place other than the <20kg dumb bells. Some guys do the bench press but that's about it.

In my 18months there, I've only ever seen one other guy doing deadlifts ever.

[Genevieve]

wow, how is there not a shit fight over the plates every time. We'd probably have at least 10 x 25kg 20 x 20kg

Can anyone recommend and good quad exercises (bearing in mind my bad back). I'm severely lacking in this area.

Don't know what they're called, but squats with the weights hanging off a belt?

[Molzie]

Lunges!

Perhaps pre-exhaust them by doing leg extensions first..

I hate lunges with a passion.

This is my current leg routine.

Squat 5x5
Leg Press 3x8 (I generally do 3 sets for quads and another 3 for my hams)
Calf raises 3x15
Leg Extension (dropset/to failure)

[Genevieve]

Fuck I am SO TIRED. Been getting worse and worse. Think it's me nearing the end of the first cycle? I have trouble keeping my eyes open atm and just paying attention. I want to sleep now so badly. Will call it a day at 10 tonight i think.

[Laszlo]

I hate lunges too but I still prefer them to a fucked up back

[Genevieve]

Hip belt squat, that's it