*** The 2011 Gym Rats Thread ***

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Hey, you leave the banging of my missus to me, thankyouplease :D

I really want to try Tabata when I start my cut. Would it work doing it first thing in a morning whilst fasted, or would that not work due to lack of warm up, thus only really suited to post-training cardio?
 
Doesn't look very much when you write a list out does it :eek:.


Boxing equipment :
(x1) BBE Ultimate Professional Heavy Bag.
(x1) Pro Box Commercial Punchbag Bracket.
(x1) Pro Box Six Leg Swivel Punchbag Chains.
(x1) Super Pro Mitt - open thumb Large.
(x1) Adidas Focus Mitts - Maya - 10". Curved Hook and Jab Pads.


Gym equipment :
(x1) Body-Solid Cable Crossover Machine.
(x1) Body-Solid GPR370 Multi-Press Rack.
(x1) Motive Fitness MFET010 Programmable Elliptical Trainer.
(x1) Body-Solid Flat/Incline/Decline Bench.
(x1) Bodypower Chinning Bar/Chin up Frame.

Bodypower Cast Iron Olympic Discs :
(x8 )1.25kg (x4 )2.5kg (x4 )5kg ( x2)10kg (x8)15kg (x6)20kg (x8 )25kg (x4)50kg.

Bodypower Pro-style Dumbbell pairs :
5 kilos, 25 kilos, 35 kilos, 45 kilos, 50 kilos, 60 kilos.

Accessories :
(x1) Bodypower Olympic Dumbbell Handle (x2), with four collars.
(x1) Bodypower Olympic EZ Curl Bar with with two collars.
(x1) Bodypower 7' Olympic Bar (700Kg / 1500lb Rated) with two collars.
(x1) Body-Solid "Pro-Grip" Multi Exercise Bar.
(x1) Body-Solid "Pro-Grip" Revolving Straight Bar.
(x1) Body-Solid Olympic Weight Tree & Bar Rack.
(x1) Bodypower Extra Long Lat Bar with swivel.
 
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Steedie said:
What do you guys think to cardio after weight training?

This week I've started doing 10 minutes on a high resistance setting on the cross trainer after my workouts, mainly because I've been reading a lot about glycogen stores and the fact your heart rate has been elevated for a while during weights, you're almost in the fat burning zone instantly when beginning the cardio

I'm just a bit worried about the effects of more exercise after weights if that will have a detrimental effect on recovery, and if it's actually a bad idea for muscle loss etc
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I do half hour liss after weights, 1k row and 10k bike. No detrimental effects but I'm cutting and don't really expect much strength gains etc. anyway. I guess it depends where you are and what your trying to achieve. I'm cutting down from 133kg last christmas (102kg today) so my primary goal is fat loss. Saying that all my lifts are slowly progressing still.
 
Steedie said:
What do you guys think to cardio after weight training?

This week I've started doing 10 minutes on a high resistance setting on the cross trainer after my workouts, mainly because I've been reading a lot about glycogen stores and the fact your heart rate has been elevated for a while during weights, you're almost in the fat burning zone instantly when beginning the cardio

I'm just a bit worried about the effects of more exercise after weights if that will have a detrimental effect on recovery, and if it's actually a bad idea for muscle loss etc
Click to expand...

Its the only type of cardio I've been doing recently and it seems to work. I dont do any intervals or anything just something moderately hard that will get my HR ~140-160 for ~20 minutes.
 
MoNkeE said:
Hey, you leave the banging of my missus to me, thankyouplease :D
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She's not on a work placement. I've done a Fritzel on her and she's raising my children in the basement.

In regards to the Tabata it's very glycogen thirsty so doing it fasted isn't recommended I read somewhere. You can always try it and see how you get on.

Doesn't have to be for CV work, you can do it for front squats, power cleans any big compounds. Just use the 20/10 work rest ratio for 8 sets.

I tried 30KG front squats after doing 4 minutes TB on the rower. Bear in mind my back squat is 170KG, I barely made it through the fifth set before I rang out of steam! :eek: effectively squatting for 3 minutes straight.

^TANK^ said:
Tank's home gym equipment
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Is this all up for sale? Would be very interested in some of those bits in October :) I'll PM you this evening if it is.
 
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Steedie said:
What do you guys think to cardio after weight training?

This week I've started doing 10 minutes on a high resistance setting on the cross trainer after my workouts, mainly because I've been reading a lot about glycogen stores and the fact your heart rate has been elevated for a while during weights, you're almost in the fat burning zone instantly when beginning the cardio

I'm just a bit worried about the effects of more exercise after weights if that will have a detrimental effect on recovery, and if it's actually a bad idea for muscle loss etc
Click to expand...

Its the only type of cardio I've been doing recently and it seems to work. I dont do any intervals or anything just something moderately hard that will get my HR ~140-160 for ~20 minutes.

Can get a tub of jack3d for £20 now if you buy 2 or more at bodybuildingwarehouse.co.uk

Also tank, you nearly have as many plates as my university weights room :o

Edit: Woops double post.
 
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BennyC said:
She's not on a work placement. I've done a Fritzel on her and she's raising my children in the basement.
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Hope you got the appropriate planning permission at least.........

BennyC said:
In regards to the Tabata it's very glycogen thirsty so doing it fasted isn't recommended I read somewhere. You can always try it and see how you get on.

Doesn't have to be for CV work, you can do it for front squats, power cleans any big compounds. Just use the 20/10 work rest ratio for 8 sets.

I tried 30KG front squats after doing 4 minutes TB on the rower. Bear in mind my back squat is 170KG, I barely made it through the fifth set before I rang out of steam! :eek: effectively squatting for 3 minutes straight.
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Aiye, I may start cutting soon to be honest. Was going to do it over April, then was thinking about starting in March... Now I'm thinking, why not just start cutting, get really lean, then continue bulking as lean as I can once I've got my BF% right down low......... May catch you on chat tonight to discuss tho!
 
^TANK^ said:
Hold that thought because someone may be taking the lot off of my hands.
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No worries if they are of if you're in a rush to sell, would just save me a few bob! You know where I am if you have anything left. Ta.

MoNkeE said:
Aiye, I may start cutting soon to be honest. Was going to do it over April, then was thinking about starting in March... Now I'm thinking, why not just start cutting, get really lean, then continue bulking as lean as I can once I've got my BF% right down low......... May catch you on chat tonight to discuss tho!
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Seriously try IF you can lean out and still pack on size & strength. You know where I am if you have any questions or need any help. I really do think it's the way forward! Progress pics to follow my journal shortly.
 
My squats are getting better. Started doing them again a few months ago and struggled with 100kg, now up to 120kg for 4 reps and feeling good. Hopefully I can get the reps up on the heavy weights which would be good.
 
^TANK^ said:
Doesn't look very much when you write a list out does it :eek:.


Boxing equipment :
(x1) BBE Ultimate Professional Heavy Bag.
(x1) Pro Box Commercial Punchbag Bracket.
(x1) Pro Box Six Leg Swivel Punchbag Chains.
(x1) Super Pro Mitt - open thumb Large.
(x1) Adidas Focus Mitts - Maya - 10". Curved Hook and Jab Pads.


Gym equipment :
(x1) Body-Solid Cable Crossover Machine.
(x1) Body-Solid GPR370 Multi-Press Rack.
(x1) Motive Fitness MFET010 Programmable Elliptical Trainer.
(x1) Body-Solid Flat/Incline/Decline Bench.
(x1) Bodypower Chinning Bar/Chin up Frame.

Bodypower Cast Iron Olympic Discs :
(x8 )1.25kg (x4 )2.5kg (x4 )5kg ( x2)10kg (x8)15kg (x6)20kg (x8 )25kg (x4)50kg.

Bodypower Pro-style Dumbbell pairs :
5 kilos, 25 kilos, 35 kilos, 45 kilos, 50 kilos, 60 kilos.

Accessories :
(x1) Bodypower Olympic Dumbbell Handle (x2), with four collars.
(x1) Bodypower Olympic EZ Curl Bar with with two collars.
(x1) Bodypower 7' Olympic Bar (700Kg / 1500lb Rated) with two collars.
(x1) Body-Solid "Pro-Grip" Multi Exercise Bar.
(x1) Body-Solid "Pro-Grip" Revolving Straight Bar.
(x1) Body-Solid Olympic Weight Tree & Bar Rack.
(x1) Bodypower Extra Long Lat Bar with swivel.
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wow

some list there, you get most of it brand new or second hand? my stuff is half and half.
 
BennyC said:
I did some before and after on my cut towards the end. I don't think 10 minutes after exercise will be that detrimental tbh. Providing you get food in you asap after.

Tabata might be a good option. 4 minutes on the rower, job done.
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After a leg workout it's ahrd enough walking down the stairs to the changing room without the banister. Cardio after a big sesh = :eek:

Possibly after an upper body workout though, but I would rather get some fluids and a PWO shake in me.
 
Psycho Sonny said:
wow

some list there, you get most of it brand new or second hand? my stuff is half and half.
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All brand new unfortunately, in hindsight I wish we bought it all second hand. I guess it was due to the excitement of being in the position to build a nice home gym that got me and my house mate so carried away, live and learn I guess.
 
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To be fair I think it's a shame to sell it all big guy.

I completely understand that you now have different goals and wish to aim for a different type of phisique, but why not just take a year off weighlifting for example and then come back later using a bit of a different approach to weights that will facilitate those goals? :)
 
Cristian said:
To be fair I think it's a shame to sell it all big guy.

I completely understand that you now have different goals and wish to aim for a different type of phisique, but why not just take a year off weighlifting for example and then come back later using a bit of a different approach to weights that will facilitate those goals? :)
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Good point.

If you've thought it all through then obviously this doesn't apply.

Equipment won't depreciate. Weight is always going to cost at least £1.50 per KG new.
 
I need the space to be honest, I want to turn it into a double bedroom and get a lodger. I also miss that gym atmosphere which you just don't get at home. I was much fitter as well walking to my local David Lloyd took about an hour on foot their and back each way four days a week.
 
you should get quite a bit of cash for all that there, if you were local to me i would take a few things off you, like the 50kg and 60kg dumbells (i have 1kg all the way up to 45kg), some of the olympic weights and the weight tree and maybe the punch bag (i have a heavy free standing one and a light hanging one)

buying brand new isn't always a bad thing, so long as you have looked after everything, it could help the re-sale value.

i recently got a olympic weight and bar tree for £20
190kg of olympic weights for £180
olympic bar for £20

the stuff wasn't in great condition though, due to it being from a gym which had shut down, but nothing a can of rustoleum couldn't sort out.

so are you converting your garage into a bedroom? are you sure it will be easy to rent it out? im sure there will be a lot of work involved, insulation, heating, electricity, etc.
 
Thinking of a New Diet Plan, but I'm wondering how this will work on my off days - or would you just eat the same 7 days a week? I'm looking to add this to a 4 day split.

A total of 171g of Protein Daily @ 78kg – going up where necessary.

Breakfast

Whey Protein Shake (18.7g Protein)
Porridge (9.1g Protein)
2x Wholemeal Toast with Peanut Butter (6g Protein)

10:00

Porridge (9.1g Protein)
Banana

12:00

Muller Yogurt (5g Protein)
Orange
1 Tub Cottage Cheese (9.2g Protein)

15:00

Tin of Tuna/Salmon (26g Protein)
Microwave Vegetables

17:00

Banana
Proteins shake (18.7g Protein)

18:00-19:30

Gym Workout

20:00

200g Chicken/Turkey/Mince served with Rice & Vegetables (60g Protein)

22:00

1 Tub Cottage cheese (9.2g Protein)

Kind Regards
 
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