*** The 2013 Gym Rats Thread ***

Tenzo said:
Actually, looking to make some size at the moment. I tend to get the biggest pump from volume in the legs, but more than happy to step up the weight and drop the reps if that is the better option.

Now I think about it, it's what I did with my Deadlift...
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A mixture of both is good, I'm a big fan of high volume leg workouts but strength rep ranges are also needed too. A strength rep range followed by a volume rep range is killer.

N19h7m4r3 said:
I've nearly completed my first day for the prep for CBL, although like FF I'm not a hug fan of processed carbs. I do love doughnuts though :p

Got some coconut milk to have with my coffee in the morning for some MCT until I can get some coconut oil. I barely had any headache, just a tad pooped from not having my morning 100grams of oats.
Most likely due to me, never having much carbs anyway.

Should be interesting all right.
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I'll be on the wagon with this soon enough (in about 2 weeks). I understand the protocols etc but haven't found anything regarding the action if you aren't able to keep to them for a day or two. It does cover if you have a full on week binge and advises to restart the prep phase again, so I would presume with falling off the wagon due to social or work commitments for a day or two, that you can just carry on from where you left off?
 
I think (hope rather) you'll be able to feel your keto/carbiness once you've been on CBL for a while so will be able to adjust accordingly should you come off for a few days.

EDIT: Good to see you back proper BennyC, I remember when I first joined the Gym Ratz cru it was all about FF and BennyC. Now one of them has got skinny and started jumping around for a 'workout' ;).
 
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deadlifts last night.
Back is a little bit sore today.
Managed to do
120 x 10
140 x 8
160 x 4
160 x 4

Not my best but not bad :)
 
BennyC said:
A mixture of both is good, I'm a big fan of high volume leg workouts but strength rep ranges are also needed too. A strength rep range followed by a volume rep range is killer.
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That sounds interesting, will give it a go :)

Just had my lunchtime session, went in for some light ring work, did some simple skill work and then decided to test my 1RM on the dips....

Ended up with:

BWx5x5 false grip pull ups
4 sets of skill work (assisted muscle up, 5 BW dips, attempt back lever, 5 sec german hang, 5 second L sit = 1 set no rest)
Dips:
BW+25x4x2 on the rings
BW+25x5x2 on the dip station
BW+40x3x1 on station
BW+50x1x1 on station

So... dip crazy but proper stoked with that weight.
 
Only four hours since my last workout and my back and traps are sore... Tomorrow is going to be horrific...

I didn't particularly even feel like I did anything extreme... :s

kd
 
I'm not feeling this mornings squats yet, but DOMS doesn't get really bad for me till about 48 hours later so Saturday will probably be spent falling down stairs and doing the John Wayne walk.
 
Tenzo said:
That sounds interesting, will give it a go :)
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My leg workouts at uni consisted of sets of 20+ reps, or drop set squats etc.

More so I like the DC 'widowmaker' which is a 5-8RM followed shortly by a 20RM.

Built myself some decent pins on volume principles, pushing yourself out your comfort zone for legs is rewarding (looked back over my old HST & IF journal and came across that) 2013 lean down coming soon.
 
Yeah I'm slowly getting the hang of it, those were some of the better reps. I did have more videos, including some from last week but for some reason my computer didn't like them and I couldn't do anything with them :/.
 
Djdom56 said:
Yeah I'm slowly getting the hang of it, those were some of the better reps. I did have more videos, including some from last week but for some reason my computer didn't like them and I couldn't do anything with them :/.
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In what manner?

I like jerks, not done them for well over a year.
 
The videos wouldn't play in anything other than vlc and changing the format didn't do anything, the wouldn't do anything when I put them in windows movie maker :(. Don't know what's up with it? For some reason it happens with some of the videos from my new phone?
 
Is it standard movie maker or Live? Could just be the encoding or something daft. I know my XP system doesn't like videos from my SGSII.

What file extension was it?

EDIT: Or just email me to stop clogging the thread up :p
 
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