*** The 2010 Gym Rats Thread ***

Set a new bench PB tonight but it wasn't as much as I wanted. Did my Friday bench workout of 3x3 as planned and decided half way through to do my top set of Tuesdays workout then go for a PB after. Don't think 160K would've been a problem fresh but I was knackered and 150K was very hard :(

Bench
135K x 3
135K x 3
135K x 3
142K x 3 PB
150K x 1 PB
120K x 3
100K x 23

Zercher Squats
60K x 8
70K x 8
80K x 8
90K x 8
100K x 8
110K x 8
120K x 6
140K x 0 :eek:
 
Pigeon_Killer said:
Set a new bench PB tonight but it wasn't as much as I wanted. Did my Friday bench workout of 3x3 as planned and decided half way through to do my top set of Tuesdays workout then go for a PB after. Don't think 160K would've been a problem fresh but I was knackered and 150K was very hard :(

Bench
135K x 3
135K x 3
135K x 3
142K x 3 PB
150K x 1 PB
120K x 3
100K x 23

Zercher Squats
60K x 8
70K x 8
80K x 8
90K x 8
100K x 8
110K x 8
120K x 6
140K x 0 :eek:
Click to expand...

:eek: nice mate.
 
Decided I've been neglecting my core and arms a bit.

So I trained my arms for the very first time.

Abs

Ab wheel rolls superset with leg raises +5kg dumbbel held with feet.
10 rolls + 10 leg raises for 5 sets.

Directly followed with narrow grip Chin Ups, keeping core stiff.

BW 6x3

60 Second break.

EZ Bar reverse curls superset with normal bicepcurls, followed directly with skullcrushers and narrow grip chest press. Not dropping the bar onces.

Bar+10kg x10
Bar+15kg x10
Bar+15kg x10
Bar+20kg x10
Bar+25kg x10
Bar+20kg x10
Bar+15kg x10
Bar+10kg x10

90 Second break and repeat 2 more times.

Then EZ bar reverse curls

Bar + 20kg x6
Bar + 20kg x6
Bar + 20kg x6

EZ Bicep curls
Bar+20kg x6
Bar+20kg x6
Bar+20kg x6

EZ Bar Skull Crushers superset with narrow grip chest press
Bar+20kg x6
Bar+20kg x6
Bar+20kg x6

Finished off with some easy EZ reverse curls and bicep curls

Bar+ 10kg x10 for each.

THE END.

Arms are in bits and I've never sweat so much before in my life, stupid gym with no airflow or AirCon :(
 
Had cramp in my lower back after DL's last night. Not. Nice.

In the end, hand to lie face-down across a bench (perpendicular to it, so my belly was on the bench). I suffered 10mins of this cramp before it finally eased off :(
 
Check out 'Impact Whey Isolate' from MP : http://www.myprotein.co.uk/products/impact_whey_isolate2

its unflavoured (you can buy flavoured too) and is a cheap and good source of isolate whey.

it lacks the digestive enzymes and lactospores of the True Whey from MP - http://www.myprotein.co.uk/products/true_whey

which imo has better tastes (i rave for chocolate and C+C, i know bennyc rates this stuff aswell) and comes in a tub (easier for me as i move around the country a lot) with a scoop!

if you're looking for a blend, look into recovery XS or hurricane stuff from their site!

my MP code is : MP125213 :P
 
is there flavoured isolate stuff? i'm liking the low carb and fat content. I want to go for very lean mass/ketosis.
Beach body season coming up so i dont want to be wacking on flab but still want to be progressing if you know what I mean.
 
lean gaining is a tough nut to crack. but with the right diet and training it's easier than impossible.

http://www.myprotein.co.uk/products/impact_whey_isolate

they change the weight to KG for the flavoured stuff - no idea why. some people recommend getting the unflavoured and adding some nesquik or similar to it!

ketosis is a pretty badass thing to do, can also be unfavourable towards muscle gain. having a slightly larger carb intake can keep your body out of that state and still allow you to gain lean mass. however starchy carbs (sweet potatos, yams etc.) do appear to make the most of your body and it's ability to synthesise protein.
 
Nothing wrong with carbs, but just not in the macros that people seem to think you should have them. People tend to get the majority of their calories from carbs which is why people get fat or don't gain much. I think on average the macros are around 60/20/20 or even 70/20/10 (C/P/F) for a lot of people that don't know better. Dropping your carb ratio intake to even 50 makes a huge amount of difference. Carbs are useful and beneficial and shouldn't be ignored completely. Besides you need them to manipulate your insulin resistivity (though protein foods do also cause a small spike) and are good for energy releases. If you're working at high intensity and volume you're going to struggle to keep going. Lean mass IS possible, it's hard though, but hitting ketosis is a little extreme, it works, but it's a bit hardcore for my liking. Just lower the carbs if you're interested, but IMO there's no need for an extreme diet plan. Just change your overall lifestyle and that'll see you right.
 
I find it all depends on what type of training you do and what your goals are.

I find that a relatively healthy diet all year round is far more beneficial than going bewteen diets.

I never understood people's fear of carbs, it's the main foodsource of your body. Just moderation is key, and FF as already stated how crucial it can be for insulin spikes and levels.

Long live the Peanut Butter and Jam sammy! One of those 60-45 mins before training and you're all set :D
 
I've always gone by the ethos of living an overall healthy diet and not obsessing over things as that tends to make you rebound more when things change. I like to enjoy my life and food - I don't crave simple carbs anymore at all, don't miss that at all now, but I'm not so strict as to if I fancy some pasta or some good quality carbs I do eat them. I just keep away from simple carbs on a day to day basis, but allow myself a treat too - you have to enjoy life, life's too short!

Compared to what I was eating (300g+ of carbs a day) to what I'm eating now 100-200g per day, I've achieved a really good balance.

If you want to be super lean all the time and live your life that way you have to taper down to below 100g per day, but that's a lifestyle I'm not intending on following.

Furthermore, some people are more or less insulin sensitive than others. :) So the spikes will react differently. I'm medium sensitivity, but I'm just not bothered enough to taper down more to rid myself of the insulin fatty deposits I have.
 
Finished university now and will be heading home next Tuesday. Going to drop carbs slightly and get some AM cardio in where I can.

It's brilliant to have nothing to do but eat, train and sleep but we have had no internet for the past 3 days so am ridiculously bored! Picked up some wi-fi as I'm on shift in our exhibition. Could use my iphone but it's a reeeeeet pain.

I'll probaly be lurking around reading but might not be posting much/at all for the next week or so!
 
Started my muscle building month last night with a new training program and i haven't felt this 'pain' since i first started training, just shows i was doing something wrong previously, but i like the 'pain' feeling the day after a workout, means i trained well and i didn't over do it.

Got my legs to do tonight, squats, leg extensions, leg curls, standing and seated calf raises.

Looking forward to it.
 
Had a really good chest session last night and did a PB.

Bench press
55kg x 10
75kg x 10
85kg x 10
95kg x 8
105kg x 4 (PB)

Then on to incline Dumbbell press, Cable crossovers and upward cable crossovers.

I'm so chuffed I just had to tell someone. :)
 
Nicely done matey. :)

I'm not going to be benching for a while as I've twinged something in my shoulder, 99% sure it's the AC joint. No bother though, can still do pulling exercises, so back, legs, arms and some shoulder work (side raises seem fine) will still be going on. :)
 
Thanks FF. :)

Sorry to hear that, it's a right pain (no pun intended) doing your shoulder in, been there before so you have my sympathy. :(

Can you do any cable work to keep the chest active or does the shoulder not like any forward motion?
 
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