*** The 2012 Gym Rats Thread ***

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How much rice is that?


Just finished the session I was meant to do yesterday :). Bench, assisted GHR and some strongman stuff. It went very well, I really loved the strongman stuff it's great fun.
 
Cool, thanks for clearing that up. I'm thinking of pre-cooking some things for the days that I coach before going to the gym, and brown rice seems like a good alternative to sweet potatoes.
 
Hehe Ice, it is seasoned lightly with some chili powder/paprika/pepper comb, it has quite a kick to it

About that LiE yeap I think it was close to 400!

Dom its about 70g per portion pre cooked compared to 200g of sweet pots, steedie set this up for me :)
 
Well finally broke 100kg on sets for Squats! Although it wasnt for many, its an improvement over the singles I was only capable of :D

Squats:
80kgx5
90kgx5x2
95kgx5
100kgx5
100kgx4

OHP:
50kgx5
67.5x5 (5,5,5,3,3)

Deadlift:
90kgx5
110kgx5x2
120kgx1x1x1
130kgx1x1
135kgx1

Still trying to perfect my form on deadlifts, hence the singles.
 
Djdom56 said:
I'm a bit confused by you last point, what do you mean?

Sorry I'm not really with it today :).
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well the diet plan has either portions of rice, or portions of sweet potato. Portion sizes being 70g brown rice pre cooked, or 200g sweet potato pre cooked.

So if you wanted to swap your sweet potato with brown rice, i am confident you could use that scale :)
 
Syla5 said:
well the diet plan has either portions of rice, or portions of sweet potato. Portion sizes being 70g brown rice pre cooked, or 200g sweet potato pre cooked.

So if you wanted to swap your sweet potato with brown rice, i am confident you could use that scale :)
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Can't say I'd ever eat the rice then. Too dry :p
 
icecold said:
A really hard HIIT set up would look something like 30s on, 30s off. Easier has progressively longer rests and shorter intense intervals.
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Aye. I tend to do 15s on 30s slower at the moment. Working the resistance up as well each time you do 15s. Bloody killed me the other day! :p

MoNkeE said:
Well that surprised me. A run I didn't feel terribly confident in, ended up with me beating my 10km time and beat my brother! 49:38minutes earns me a free Nando's today :D
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Nice work mate :)

Syla5 said:
Also can anyone suggest a good oil to have on my food, when it comes to things like this i am pretty new!
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Literally just that....Good oil. Look it up on tescos or something :)

Syla5 said:
meals prepared for tomorrow, damn brown rice takes ages to cook!
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...? Get some Uncle Bens Wholegrain rice, takes 10 mins. Unless Steedie wants you specifically on the brown rice. Then yes, it takes ages :p

I went for a bike ride yesterday...unded up being 30 miles...So I'm debating to move legs to weds this week, I'll see how I feel later.

My arse hurts so much I couldn't stop a pig in a corridor right now :mad:
 
Bit of a back workout yesterday:

deads:
deficit deads off a step:
60x10
100x10
140x10

normal
140x10
180x5
200x5

rack pulls off 3 "reebok step" things so below knee

200x3
210x3
220x3
230x3
240x1x5

DB rows
44's 10x4

lat pulls (iso machine)
120 10x3


Plans:
Do a speedier lighter session in the week, possibly on leg day then a heavy weekend from the floor then weekend after off 2 steps. Just keep bringing the weight closer to the floor.
 
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Awesome lifting :)
So you didn't do decifit deadlifts? Normally when I see the rebook step thing people use it to stand on while deadlifting.
 
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