*** The 2010 Gym Rats Thread ***

N19h7m4r3 said:
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Ah they get on my nerves so much!
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I had to watch two complete bench monkeys half repping 85KG & 110KG yesterday. One of whom does a half rep preacher curl with a 45KG DB :rolleyes:

cristi said:
I was just surprised at the volume, that's all.
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I don't think that's a great deal of volume for deadlifts? First two sets were warm ups which then leaves 25/26 reps at a working weight which would be similar to a 3 x 8 :)
 
Well I guess it depends how you look at it and how much it represents from your 1rm.

It looked like a rather big number of heavy sets, which on the deadlift I find it quite taxing.
 
and when you have starting strength doing 1 set of heavy deadlifts (5RM) no more than once a week, i guess it's natural to think thats a lot of work! but benny should know how much his body can handle, which is why he can do that stuff!
 
ergonomics said:
and when you have starting strength doing 1 set of heavy deadlifts (5RM) no more than once a week, i guess it's natural to think thats a lot of work! but benny should know how much his body can handle, which is why he can do that stuff!
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lol let's make things clear a bit.

My 1rm on deadlifts is 200kg, I think Benny is roughly in the same area, perhaps he can do a few kgs more but he's no Morba :D

I personallythink that the amount of sets he did is a bit too much, but that's perhaps because I always leave deadlifts at the end of my back days when after doing pullups, rows and other stuff I simply can't think of doing that many heavy sets.

Of course every man has his own taste and training style...
 
cristi said:
Well I guess it depends how you look at it and how much it represents from your 1rm.

It looked like a rather big number of heavy sets, which on the deadlift I find it quite taxing.
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Not sure what my 1RM is now, used to be 200KG but pulled that for a double last sunday. Think it's somewhere around 80-85% which makes it quite intense though this will be every 10 days as I'm doing strength cycle followed by a hypertrophy cycle.

High intensity stuff is fine as long as it's not high frequency and you have plenty of time to recover :)

Squats today and I feel I need a kick up the backside! Have eaten quite a lot and am feeling quite lethargic!
 
Anyone have decent ideas for a snack?

I wake at around 430-5am eat my brekfast
Sandwich around 8am with some nuts/bit of fruit (sandwich/wrap with tuna/cheese and salad)
Snack at about 10 (peanut butter on toast and a banana go train/run an hourish later)
Eat lunch (chicken/tuna with pasta/rice some fruit
4pm I could do with some sort of snack
Eat dinner around 6-7pm

I eat nuts during the day and munch on fruit as well its just that 4pm slot im kinda stuck for ideas.

Not really into building mass as much as I use to be more focused on overall cardio.
 
Why do you get up so early? What time are you going to sleep? You need to ensure proper recovery times and lots of this is maintaining good sleeping patterns (8 hours +).

What form of training are you doing? Almost all forms of training break down muscle so are you getting enough protein to enable your muscles to adequately repair themselves?If not, through in a protein shake as a snack. It works well as MR and gives you that all important protein.
 
It would seems I had one of the worst leg workouts possible then ;)

Squats - Including boost from Oly bench & short walk backwards
60KG x 25
80KG x 10
100KG x 10
110KG x 8
120KG x 5
130KG x 5
130KG x 5
140KG x 5
100KG x 26
70KG x 30

Leg Press - Deep with a box on the plate
145KG x 8
160KG x 5
155KG x Fail on first rep/boost - so resorted to the plate to get the stack up then back to the box for x 5

Leg Curls (wanted to do SLDL dropset but was ruined already!)
45KG x 20
45KG x 20
45KG x 12 (stopped here as it was near failure plus did deads yesterday)

Donkey Calf raises single leg @ bodyweight of 91-92KG
15-20 reps each leg x 8 sets

Seated Calf Raise - both legs at same time
55KG of plates on knees
30 reps x 8 sets

FST7 Leg Extensions
45KG x 15 x 7
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The gym was basically empty today :D and was there until it shut :p

Went deep with squats where I could. Got stuck deep on the 140KG which was a bit scarey with nothing to catch except my spotter which took 2-3 seconds to realise!

PB for reps @ 100KG, wanted 40 @ 70KG but was k.o'd by the time I hit 30 and had beasted 100KG so called it a day.

Got some leg shots during the workout that I'll pop up in the pics thread.

Edit: Around 11.5 tonnes squat volume of which almost half of came from 2 sets :eek:
 
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R5Rich said:
Anyone have decent ideas for a snack?

I wake at around 430-5am eat my brekfast
Sandwich around 8am with some nuts/bit of fruit (sandwich/wrap with tuna/cheese and salad)
Snack at about 10 (peanut butter on toast and a banana go train/run an hourish later)
Eat lunch (chicken/tuna with pasta/rice some fruit
4pm I could do with some sort of snack
Eat dinner around 6-7pm

I eat nuts during the day and munch on fruit as well its just that 4pm slot im kinda stuck for ideas.

Not really into building mass as much as I use to be more focused on overall cardio.
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Doesnt really matter, you dont have to force yourself to eat every couple of hours, if its more convenient to leave it out then do that, then have a larger meal later on or when you have time.
 
I get up early cos I start work at 6am so like to give myself time before work to wake eat and have a coffee. Goto bed around 10 give or take.

Thing is im not really forcing myself to eat ben90 I feel hungry quite often so its not as if its such a chore.

Did make a fruit/seed chew slice which was pretty nice but not really a great deal of protien in it.
 
So I'm a month into a cut and its going well, have lost about 7lbs. But one thing I've realised is how small I actually am! I'm 5'10 and was 12st 8 @ ~20% bf, but it's become evident that as I'm losing weight (which is going to plan, my strength has barely dropped at all) there isn't much underneath! Perhaps it's just my mind playing tricks on me. I bench 40k DBs, squat 110k and DL 130k for reps so while that isn't massive it has to account for something! A month to go so lets wait and see. I'll get some before and after pics up when I'm done.

*In b4 'bulk more/you dont need to cut', I'm going on holiday at the start of June so wanna look sexy and a belly doesnt help!
 
Glad to hear the cut is going well mate.

I'm the same height as you and I think you'll find that those are good lifts for your height & weight.

Part of cutting is the mind games! You always feel crap and small and as you're glycogen depleted muscles aren't as full. I found I managed to make some strength gains during my cut, not massive amounts but better than nothing.

Once you finish your cut and properly re-feed you'll fill back out with your nice new low % bf. A month and a half after finishing my cut 1.5" are back on each thigh and .75" onto each arm.

It's just one of those things you have to put up with for the short term!
 
I am going on a cut for 2 months at the end of July for my 4 week holiday in the Bahamas in September :) Being putting on the weight both clean and dirty, have put on a lot of mass in a year but its taken a toll on the lower belly and hip area, when relaxed its clear it sticks out I need to loose this and lower my BF %.

Would it be best to carry on with the weights during this period and do some form of cardio workout after each session? Currently I gym every day Monday – Friday for 1hr30 mins I work 2 muscle groups each session. Or just cut the weights out and focus on light training and lots of cardio?

I haven’t a clue how I am going to do this, I guess I need to do a lot of reading on how to achieve my goal in a 2 month period, I hope this is enough time.

I have seen these adverts for various supplement pills that help lower BF and loose weight, are they a load of rubbish?
 
Ignore any supplements or pills to help you loose weight. Diet and creating a calorie defecit is what is needed, they can help aid an already working plan but they won't do anything if you've not got the correct factors right.

There was a thread/journal by me called 'The Final Push' (I think) which was for the last month or so of my 2 month cut. Give it a search and a skim read.

Continue with the weights deffinatley. I decided to focus on strength for the duration of my cut as I wasn't in a surplus to build muscle so it seemed logical. Though in the last month I switched to a push pull every other day with HIIT on the in between days. Using a fullbody push/pull allowed my cardio frequency to become higher and also kept my heartrate higher during my weights workout which helped to burn more calories.

I used the HIIT approach with HIIT on the rower, barbell complexes & circuits with occasional steady state cardio. Going to see how I get on with steady state and a creater calorie defecit this time as I became very glycogen depleted and tired at times.

Have a look at ketosis diets as this is an approach which tends to work well for many, including myself.
 
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