*** The 2012 Gym Rats Thread ***

[Skillmister]

Peeps, just got a question I'd like to ask regarding how to track progress in terms of fat loss.

The mirror

 

[Deception]

The mirror

This and take photo's each month of front, back, side and whatever else you need. Also keep the conditions the same (lighting, room etc).

 

[Delvis]

The mirror

Indeed.

Mirror and pics. And a tape measure

 

[rG-tom]

Urgh, is it just me who finds OHP progression really slow....

Been making steady gains on my squats/DP/DL but OHP/BBR are both falling behind.

I bench 80, squat 115, DL 130, and I'm completely snookered on OHP I can't get over 47.5 for sets (5x5) else i fail the 4th or 5th set been stuck on this weight for ages now, and have tried deloading and coming back up.

 

[BennyC]

I bench 80, squat 115, DL 130, and I'm completely snookered on OHP I can't get over 47.5 for sets (5x5) else i fail the 4th or 5th set been stuck on this weight for ages now, and have tried deloading and coming back up.

What's your form & grip like? Wide with the elbows out will be significantly weaker than narrow with the elbows inline with the shoulders.

 

[PAz]

do some heavy push pressing for a while, with a few strict OHP high rep sets at the end to finish off

 

[Dj_Jestar]

Delts are some of the smallest muscles in your upper body, and they have to work at the most difficult angles, with the most difficult inflexion and torsion of just about any muscle in the body. It's really not hard to see why OHPs will be a lot lighter than bench etc.

But anyway, do as many shoulder variants as you can to help out. There are 18 muscles in the shoulder and they all need some bro lovin.

 

[Gangster]

The mirror

Thats more like checking a few months worth.. and if you are trying to cut and are getting fatter thats a few months wasted time!

Indeed.

Mirror and pics. And a tape measure

Tape measure seems to be sensible, what I said.... tape measure it is then.

 

[Apok]

Steeds what info do you need for diet advice etc?

I normally eat when i feel hungry which tends to work out as a unintended sem-intermittent fasting.

Might try something new for a change - will be for bulking mind not cutting i don't care about summer season this year.

One problem i have is if i eat breakfast within the first hour of waking i tend to be absolutely ravenous for the rest of the day - to the point it detracts from other things and i hate being constantly hungry.

 

[Somnambulist]

Peeps, just got a question I'd like to ask regarding how to track progress in terms of fat loss.

Could you sufficiently keep track of fat loss by just measuring weight and waist size?

I know you can use a BF Caliper - but its hard to pinpoint exactly the same spots and results can fluctuate wildly.

I find it much easier to weigh and measure largest part of my waist, however I wanted to know if I go down -0lb on the scale and -0.5" off waist I assume that is assumed fat loss and therefore keep eating the same as progress is being made.

Or if I have 0lb change on scale, but increase 0.5" waist size then I am getting fatter and need to have another look at the calories etc?

Also is once a week sufficient time to monitor progress? For example if I start eating 1800 calories, can I judge it in 1 week? or should it be at least 2 to judge whether I need to change my calories etc

Looking to start IF and want to monitor progress!

Hope this is in the right section!

Here's how I do it:

Every week I go on the scales and also take a 9 point measurement of my body, just using a tape measure. I take these measurements while relaxed (no flexing etc) and from the top down they go:

1. chest
2. left bicep
3. right bicep
4. 2" above belly
5. belly
6. 2" below belly
7. hips (widest part)
8. left thigh
9. right thigh

I take monthly pictures (same pose/angle/lighting if possible) and also track my progress with the main lifts I do (squat/bench/deadlift), writing down the best lift I achieve each week.

The important thing with taking these measurements is they're done at the same time of day when my body is in the same state - e.g. if you work out Mon/Weds/Fri, then always take them every Monday morning when you get up before you eat/drink.

There are only a couple of ways of accurately measuring body composition (e.g. using a BodPod) but measuring/weighing is sufficient to see the trends and you don't need to use any formulas, just stick it down on a spreadsheet.

I'm doing IF too and one of the most important parts of taking these measurements is if you don't work out the same days every week, then you should take your measurements/scales on the nearest equivalent workout/rest day due to the way you cycle carbs and under/over eat depending on if it's a workout or rest day. The best time generally is the morning of a workout day, so for me that will typically be either a Weds or Thurs morning as I work an alternating shift pattern and either go to the gym Mon/Wed/Fri or Tue/Thur/Sat.

See:
http://rippedbody.jp/2012/06/25/diet-progress-tracking/

 

[Delvis]

http://www.schwarzenegger.com/fitness/post/do-it-because-it-works-why-everything-old-is-new-again

Interesting read for myself, talks about where 'Broscience' came from, and how the Bodybuilders of the Golden Age knew what they were doing even without science to back up their claims. Also explains that you can build certain parts of a muscle by doing a different movement (like incline Bench)

 

[Buffman]

Aware me on houmous

Tasty super food (which I can dip cucumber/pepper/tomato in and up the veggies) or no?

(Full fat . I imagine the reduced fat just adds sugar/additives)

 

[hux]

But reading between the lines, I think Hux is having a few of these meals a day ;D

Hah nothing of the sort, i just find them a useful addition on those occasions where i cba to knock something up.

Just nuke it for 10 minutes and job done.

Though generally i avoid salt, i do need an electrolye tab every break, again because my job is very physical my back locks up all the time.

Not to mention it's always worse when dieting, im taking taurine in a bid to reduce the need and it's helping a fair bit.

Eating wise im spot on there. I can and do eat like a saint and not crave one bad thing, no idea why mind guess im a freak of nature

Edit - Just won me a 2.1kg tub of reflex peptide fusion, choc pb flavour, get in there!!!!

 

[bakes0310]

I want some descent wrist straps and belt, hook me up

 

[p4radox]

Yesterday:

Front Squats:
60kg 2x5

Squats
60kg x 5
147.5kg 5x5

Bench Press
30kg 2x5
85kg 5x5

Pendlay Rows
70kg 3x5

Concentrating on bench press is really paying off right now. It's by far my weakest lift, but 5 sets across is a pleasing amount of volume for 85kg.

 

[hux]

I want some descent wrist straps and belt, hook me up

https://www.strengthshop.co.uk/

 

[Batf1nk]

Right!...............

Whats your diet now then? Or is it random? You hardly looked bad at the last meet mate back towards feb?

Pretty random. I try to hit a minimum amount of protein (150-200g) whether that be through food or protein shakes but everything else is just if I'm hungry or not.

I did bulk up to just over 13 stone but there was a lot off fat on me. Cut to a more reasonable 12st4 now but still don't a the level of definition I want.

 

[Deception]

Cycle 2- Week 1: Overhead Press

50x5
55x5
62.5x9

Assistance:
DB Press
Side Raises
DB Row

Woohoo, week 1 is over! Although next week is going to be 'fun'. All lifts feel on target too, so good good .

 

[elmarko]

I bench 80, squat 115, DL 130, and I'm completely snookered on OHP I can't get over 47.5 for sets (5x5) else i fail the 4th or 5th set been stuck on this weight for ages now, and have tried deloading and coming back up.

Glad it's not just me then .

When I hit 80 on the bench I think I'll be at about 45/50 on OHP also (at this rate), I'll try some of the mentioned additional shoulder building exercises to supplement my OHP.

It's just frustrating how slow progress is on this lift.

 

[Steedie]

Interesting picture...