*** The 2010 Gym Rats Thread ***

Found a cheaper alternative to Captain Of Crush grippers here:

http://www.heavy-grips.co.uk/

I've ordered some and should get them sometime this week. Along with static holds I'm going to follow one of their training programs and will feedback on both how I get on but also the quality of the grippers themselves. Will also be doing some behind the back wrist curls too but primarily for mass.

Hopefully in a few weeks I'll be able to hang one armed for a respectable period of time!
 
Nice Benny! I use the Samson grippers.

No complaints here, cept after long usage, which is whenever I'm idle at home, my hands feel very raw the next day :p

Not really a complaint. I got myself a 50kg and 75kg one free from Irish-Lifting.com.

But Both are fairly easy, that 90 and 100kg ones look mighty fine :D
 
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BennyC said:
With correct diet & useful supplementation (BCAA's) to minimalise catabolism it should be possible to loose minimal amounts, if none at all.
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Just been reading into BCAAs, didn't realise how beneficial they are to muscle retention (especially if your protein sources aren't very good). But people have recommended 20-30g a day, which gets expensive quickly when 100g is the best part of a fiver.
 
Paramount said:
Just been reading into BCAAs, didn't realise how beneficial they are to muscle retention (especially if your protein sources aren't very good). But people have recommended 20-30g a day, which gets expensive quickly when 100g is the best part of a fiver.
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Yeah, that's why choosing a whey with a decent amino acid profile is important. Amino's are the building blocks of proteins/musles.

I agree it can get expensive though when in the ring of supplements (as with most things) I'm of the opinion that if you're going to do it, do it well so that it's effective.

Like the recommended dose of creatine is 5grams per day, if for example you're tight for cash and think i'll just do 2.5grams per day then imo you'd be better of saving the cash and waiting until you can afford it.

You can grab BCAA's in pill forms. Dyamatize did a BCAA 2200 I think it was which was a 100 day supply for about £25 though it was 2.2grams per day which isn't a massive amount. If you want to discuss it post your findings in the supplements thread :)

Edit: I'm still chomping through EAA's I brought back in January @ 10 grams per day. Could be a better alternative as it has the BCAA's in it. Tastes like **** though!
 
Went gym this afternoon, bit of a big routine probably needs breaking down to 2 as i can barely lift my arms by the last few exercises :P

Only 3rd time back at the gym since september and with a slight injury still so not going too hard yet.

Deadlifts - 40kg - 2x12
Single arm rows - 18kg - 2x12
Chest press - 30kg - 2x12
Close grip c-press - 30kg - 2x12
Wide grip pullups - 19lb assist - 2x12 (i suck at these :()
Close grip p-ups - 19lb assist - 2x12
Reverse tricep extension - 11.75lb - 2x12
Tricep kickback? (this but standing upright with pulley at top) - 11.75lb - 2x12
Weighted bench dips - BW+25lb - 2x8 (omg arms in serious pain :D)
Incline dumbell press - 14kg - 2x10
Incline dumbell flys - 8kg - 2x10

Weighing in at 69kg. 6ft.

So yeah its probably too much for one workout, as the latter excercises are just way harder than they should be after so much. I'm thinking maybe taking triceps/deadlifts/rows out for a different day.
Doing 2x12 currently as i go with my dad and thats what he does so we finish at the same time, but over summer i might change this to 3x8 if thats recommended.

Other than that is this a good workout and are there any glaring issues?
 
BennyC said:
It's a good question something I find confusing too.

I originally was under the impression that calories burned are calories burned. However after reading around on UKMuscle it would appear that fasted cardio burns more calories from fat. I'll see if I can dig out a thread on it.

Some decent posts amongst the rabble:
http://www.uk-muscle.co.uk/losing-weight/94266-eat-before-cardio-fat-loss.html

http://www.uk-muscle.co.uk/food-diet-nutrition-info/94176-fasted-cardio.html

Can't find the exact thread, it's a good board though have a dig around on there if you like.

To an extent you're right but even with regular cardio you still run the risk of burning off muscle mass. I'm not sure if it's easier for the body to turn muscle via gluconeogenesis into energy or to burn fat. I need to do some more reading before I jump straight in and have plenty of time to do so!

With correct diet & useful supplementation (BCAA's) to minimalise catabolism it should be possible to loose minimal amounts, if none at all.

Edit: HIIT - fasted isn't advisable due to not being able to get glycogen quick enough from muscles, so if low carbing protein/muscle may well be burnt. So would have to be some steady state/hill intervals.
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Could you also Carbo load before doing any cardio exercising, to reduce the amount of muscle burnt.
 
rincinDub said:
Could you also Carbo load before doing any cardio exercising, to reduce the amount of muscle burnt.
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Yep you can, thats the principal behind the tkd (targeted keto diet) diet is based on to use carbs around your workout to try and minimise performance loss
 
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Bought some liquid chalk the other day and used it for the first time today, made deads so much easier.
The weight just flyes up when you don't have to worry about the pain from the bar slipping and feeling like its going to rip your callouses off :D
 
tom_e said:
Bought some liquid chalk the other day and used it for the first time today, made deads so much easier.
The weight just flyes up when you don't have to worry about the pain from the bar slipping and feeling like its going to rip your callouses off :D
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That's really true, although my problem was more than sweaty hands = slipping weights.

The stuff really keeps your hands dry, just don't do what I do. Forget you've it on and wipe your han over your forehead, it results in a white face :(
 
N19h7m4r3 said:
That's really true, although my problem was more than sweaty hands = slipping weights.

The stuff really keeps your hands dry, just don't do what I do. Forget you've it on and wipe your han over your forehead, it results in a white face :(
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haha I was waiting for that to happen but I managed to stop myself :D The amount of funny looks I got walking round with white hands was quite funny though although I normally get enough funny looks for doing deads at all so I suppose it was to be expected
 
tom_e said:
haha I was waiting for that to happen but I managed to stop myself :D The amount of funny looks I got walking round with white hands was quite funny though although I normally get enough funny looks for doing deads at all so I suppose it was to be expected
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I also get funny looks from the chavs on the "dark side" when doing deads or squats. It was like they've never seen the exercise before.

I also get a lot of bad looks when doing the 1 minute DL challenge the other day. *sigh*
 
M0NSTER said:
I also get funny looks from the chavs on the "dark side" when doing deads or squats. It was like they've never seen the exercise before.

I also get a lot of bad looks when doing the 1 minute DL challenge the other day. *sigh*
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Haha i got that yesterday. Some chav sat on the smith machine to do shoulder press was eyeing me up doing deadlifts with a 'WTF' face. Pfft
 
Haha, thank goodness my college gym is chav free.

No one gives odd looks at squats or deadlifts much anymore. Not since I joined, I've gotten plenty of members to do the same stuff now :D

I do get odd looks when I've got most of the weight plates on the bar though, the gym is tiny and we only have 200kg worth of plates.

So at 150 and high it looks like I'm a weights hog.
 
BennyC said:
Found a cheaper alternative to Captain Of Crush grippers here:

http://www.heavy-grips.co.uk/

I've ordered some and should get them sometime this week. Along with static holds I'm going to follow one of their training programs and will feedback on both how I get on but also the quality of the grippers themselves. Will also be doing some behind the back wrist curls too but primarily for mass.

Hopefully in a few weeks I'll be able to hang one armed for a respectable period of time!
Click to expand...

Yeah I have the 150s. Can do it easy with my right hand but not very well.. not sure what that says about me :o
 
Our school gym is free of chavs, but unfortunately full of clueless people who come in, do a couple of curls/DB bench and have a chat.:mad:
 
BennyC said:
Found a cheaper alternative to Captain Of Crush grippers here:

http://www.heavy-grips.co.uk/

I've ordered some and should get them sometime this week. Along with static holds I'm going to follow one of their training programs and will feedback on both how I get on but also the quality of the grippers themselves. Will also be doing some behind the back wrist curls too but primarily for mass.

Hopefully in a few weeks I'll be able to hang one armed for a respectable period of time!
Click to expand...

I've been using these for a while now and they're really good! I got the 150, 200 and 250. I can fully close the 200 with both hands now, might move up to the 250 in a few weeks.
 
georges said:
Yeah I have the 150s. Can do it easy with my right hand but not very well.. not sure what that says about me :o
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Perhaps your should use the other hand every so often ;)

OT:

Weighed in at 87.8KG this morning. Having lowered carbs and just eaten less **** from not being at home and I've dropped 2KG pritty quickly!

Also had a good shoulder session today. Trying some lower volume stuff for a while. So in & out, balls to the wall, no ****ing around, just pure pain. Hopefully see some better growth. High volume works for me but hopefully *regular* volume does too!

Will let you know how I get on the with the grips! not expecting anything amazing from myself, if I can't close the 100 I'm going to cry!
 
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