*** The 2013 Gym Rats Thread ***

[RoboCod]

5 8' so not big. But 11 stone (current) is fine for my height.

As has already been alluded to. Forget weight. Well kinda anyway. Weigh yourself to give yourself an inclination of which way you are heading (so you can adjust diet and routine accordingly) but pay little attention to your actual weight and more attention to your photos!

 

[Delvis]

Couldn't agree more really to the above.

 

[opethdisciple]

Am I shooting my self in the foot by enjoying the 'luxury' of an orange whilst Im trying to diet?

I eat it after dinner around 9.30pm.

 

[RoboCod]

Depends, if it's a satsuma then you shouldn't eat those after 9pm. I heard clementines give you good recovery, but only take them with a high dose of OAKG, between dinner and supper. If you're more a mandarin guy then you need to talk to UE, because my knowledge of that shizzle is limited, all I know is it's some crazy ****!

 

[toxic]

Am I shooting my self in the foot by enjoying the 'luxury' of an orange whilst Im trying to diet?

I eat it after dinner around 9.30pm.

naa...enjoy your orange mate unless u training for a comp or something stupid like that a couple of pieces of fruit a day isnt going to harm you. Its cals in V clas out thats the most important thing. Im sure that there is some technical reason why (sugars etc) you shouldnt, but if it fits in your macros..its ok at most levels.

 

[grudas]

Managed to squat 100kg.. how do my prs look?

Dead - 140kg
Squat - 100kg
Bench - 60kg
Shoulder press - 45kg - haven't had a proper go on it due to shoulder pain..
Bent over row - repping on 50kg currently, see no reason to go for pr on it.

I'm 75kg 5'9

Does it look alright? Been going to gym for 3months + and ~month with proper routine(currently stronglifts 5x5)

 

[Ultra_Extreme]

Managed to squat 100kg.. how do my prs look?

Dead - 140kg
Squat - 100kg
Bench - 60kg
Shoulder press - 45kg - haven't had a proper go on it due to shoulder pain..
Bent over row - repping on 50kg currently, see no reason to go for pr on it.

I'm 75kg 5'9

Does it look alright? Been going to gym for 3months + and ~month with proper routine(currently stronglifts 5x5)

yeah ratios look fine bang in the middle, probs 18 months in, done right you could expect to shift those all down one 100/140/200~ obv assuming diet and program in check

 

[grudas]

yeah ratios look fine bang in the middle, probs 18 months in, done right you could expect to shift those all down one 100/140/200~ obv assuming diet and program in check

good to know, we'll see where i sit at the end of 2013 200kg dead would be nice, but being realistic i would say 160 at best!

 

[Erich Kriegler]

good to know, we'll see where i sit at the end of 2013 200kg dead would be nice, but being realistic i would say 160 at best!

It only took a couple of months for me to go from 140kg to around 170kg. Shouldn't take you that long to get to 160kg.

 

[grudas]

It only took a couple of months for me to go from 140kg to around 170kg. Shouldn't take you that long to get to 160kg.

depends where i hit the wall, i went from 70kg to 140 in ~3months which is a huge progress IMO.

 

[Begbie]

depends where i hit the wall, i went from 70kg to 140 in ~3months which is a huge progress IMO.

I hit 170 a few months back, still can't get past it. Still feels heavy as ****.

Everything seems to have hit a wall, hit 150 squats donkeys ago won't go higher and the same with bench.

 

[grudas]

I hit 170 a few months back, still can't get past it. Still feels heavy as ****.

Everything seems to have hit a wall, hit 150 squats donkeys ago won't go higher and the same with bench.

stronglifts 5x5 does sound like a good routine to take doesn't it? i mean 2.5kg increase wouldn't actually kill you, but again would slowly build up to 180.. 200.. 1.5tone..

 

[Buffman]

167.5 deadlift tonight for 3+ (on 5/3/1 program) Choo choo here comes the gains!
(inb4 0 reps ;p)

Think I need to lower my estimate of 10kg deadlift increase every cycle (4 weeks)

 

[LiE]

It should be 5kg for squat and deadlift, 2.5kg for bench press and OHP.

 

[Buffman]

woops, well I've been making gains a bit too quickly then . Cheers, will change.

 

[LiE]

You'd probably be OK for a few cycles if your maxes were conservative, but you would stall much much quicker. 10kg per cycle is 120kg a year

 

[RoboCod]

I hit 170 a few months back, still can't get past it. Still feels heavy as ****.

Everything seems to have hit a wall, hit 150 squats donkeys ago won't go higher and the same with bench.

Best do like every one else here and hit the needles then

 

[Delvis]

?

 

[BennyC]

I hit 170 a few months back, still can't get past it. Still feels heavy as ****.

Everything seems to have hit a wall, hit 150 squats donkeys ago won't go higher and the same with bench.

A bit of exercise variation can work wonders.

Decline/incline/machine press for bench.

Front squats/hack squats/leg press

GHR's/RDL's etc

Saw some pretty good progression for the 6 weeks I trained DC but wasn't eating enough before these started to tail off. Coming back to an exercise you'll find you *could* storm through a previous plateau.

 

[Tenzo]

Bit OT and not sure how interested you'll be but Arnie did an AMA on reddit fitness. He doesn't answer a massive amount of questions, but some nice answers on the ones he did. His PBs are pretty strong too

http://www.reddit.com/r/Fitness/comments/1brg0z/im_back_ama_about_fitness/