*** The 2013 Gym Rats Thread ***

WhyNow said:
Thinking of attempting CBL, I got the PDF but still not sure where to start carb wise. I'm 18%bf at the moment but don't have a lot of muscle. Was thinking 2 days of 300g carbs and one day going up to 500g. Does this sound about right?
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Don't know until you try. The numbers in the book are pretty high imo, I'd be surprised if anyone except really big guys need more than 300g if you're refeeding 3x a week.

HST brahs, about to start 5's and wondering about dropping the assistance exercises? I'm sure I read somewhere about this but can't find any information now, opinions?

15s & 10s have been:
Low Bar Squat
Flat Bench
BOR
OHP
Narrow Pulldown
RDL
Skullcrushers <- Drop?
Preacher Curls <- Drop?
Calf Press <- Drop?
Facepulls <- Drop?
 
WhyNow said:
Thinking of attempting CBL, I got the PDF but still not sure where to start carb wise. I'm 18%bf at the moment but don't have a lot of muscle. Was thinking 2 days of 300g carbs and one day going up to 500g. Does this sound about right?
Click to expand...

I have been hitting 325-375g consistently 3x per week and its working fine for me. If anything I could get away with a little less, but I am looking to add mass over fat loss so just keeping it as is for now, don't skip prep phase either as its definitely worth it.

Chris1712 said:
HST brahs, about to start 5's and wondering about dropping the assistance exercises? I'm sure I read somewhere about this but can't find any information now, opinions?
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Yeap drop it, for one thing you will be doing 3 working sets, also I found 5's were just a different intensity to 10's. 3/4 the volume but so much more weight.
I loved getting on to my 5's weeks :)
 
Syla5 said:
Yeap drop it, for one thing you will be doing 3 working sets, also I found 5's were just a different intensity to 10's. 3/4 the volume but so much more weight.
I loved getting on to my 5's weeks :)
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Thanks Syla, did you do the extra 5's weeks after? Seems to recommend 2/4 more weeks of 5RM or negs? I fancy just taking the deload week immediately after the 5's and starting 15's again.
 
Chris1712 said:
Don't know until you try. The numbers in the book are pretty high imo, I'd be surprised if anyone except really big guys need more than 300g if you're refeeding 3x a week.

HST brahs, about to start 5's and wondering about dropping the assistance exercises? I'm sure I read somewhere about this but can't find any information now, opinions?

15s & 10s have been:
Low Bar Squat
Flat Bench
BOR
OHP
Narrow Pulldown
RDL
Skullcrushers <- Drop?
Preacher Curls <- Drop?
Calf Press <- Drop?
Facepulls <- Drop?
Click to expand...
5's are a totally different animal and the workout needs changing. This is where I feel a Workout A & B are needed.

Workout A
Squats (Front or Back)
Incline Bench Press
BOR
Arnold Press (Seated DB)

Workout B
Deadlifts
Weighted Chins
Weighted Dips
Military Press (Standing Barbell)

Forget about assistance exericses and isolation, it's all about heavy compounds in this phase. Eat and sleep well, get ready to bust some serious PB's! :D
 
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WhyNow said:
Thinking of attempting CBL, I got the PDF but still not sure where to start carb wise. I'm 18%bf at the moment but don't have a lot of muscle. Was thinking 2 days of 300g carbs and one day going up to 500g. Does this sound about right?
Click to expand...


I find 300g a good amount, enough to refuel with but still see loss. 500g will see you gain. I was 92KG now, 86KG, at around 14%bf. Play it by ear but 500 is too high imo.

Chris1712 said:
HST brahs, about to start 5's and wondering about dropping the assistance exercises? I'm sure I read somewhere about this but can't find any information now, opinions?
Click to expand...

I would, or at least tail them back.
 
Opinions on 12 Reps one week then 4-6 Reps the following week and repeat? Would it be a good idea to increase strength and size?
 
WhyNow said:
Thinking of attempting CBL, I got the PDF but still not sure where to start carb wise. I'm 18%bf at the moment but don't have a lot of muscle. Was thinking 2 days of 300g carbs and one day going up to 500g. Does this sound about right?
Click to expand...
If you don't have much muscle, 300g is going to be the most you need.

However, all of this is redundant if you aren't working out properly. You'll just get fat.
 
Chong Warrior said:
5's are a totally different animal and the workout needs changing. This is where I feel a Workout A & B are needed.

Workout A
Squats (Front or Back)
Incline Bench Press
BOR
Arnold Press (Seated DB)

Workout B
Deadlifts
Weighted Chins
Weighted Dips
Military Press (Standing Barbell)

Forget about assistance exericses and isolation, it's all about heavy compounds in this phase. Eat and sleep well, get ready to bust some serious PB's! :D
Click to expand...

Intredasting. Are you recommending this for the 2-4 weeks after the 5's? They seem to be designated to '5RM' with no explanation, but I guess it means get on dat dere SL style progression and get some strength gains?

Here's my current 5's plan, with isolations removed.

hst5.png
 
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Chris1712 said:
Thanks Syla, did you do the extra 5's weeks after? Seems to recommend 2/4 more weeks of 5RM or negs? I fancy just taking the deload week immediately after the 5's and starting 15's again.
Click to expand...

Yeah I did 3 weeks of 5's and a week Deload making the whole cycle a nice 8 week block.

I did an a/b split making sure to get Deadlift in, and also so I wasnt hammering the big compounds all on the same day every day. The aim was end week 2 to be hitting my 5rm's and week 3 was push ahead for new PB's.
If you want full balance to the cycle block, then do 4 weeks of 5's before a Deload week just giving you equal days on your a/b routines if you go that way.
 
Chris1712 said:
Intredasting. Are you recommending this for the 2-4 weeks after the 5's? They seem to be designated to '5RM' with no explanation, but I guess it means get on dat dere SL style progression and get some strength gains?

Here's my current 5's plan, with isolations removed.

hst5.png
Click to expand...
240Kg narrow pull down? :confused: :eek:
 
icecold said:
If you don't have much muscle, 300g is going to be the most you need.

However, all of this is redundant if you aren't working out properly. You'll just get fat.
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Okay, 300g post workout 3 (maybe 4) times a week - can I expect reasonable strength/training gains with that amount? (assuming training in check?
 
Check out my log (link below) January this year onwards. Gains will be had, as long as your training is consistent and progressive.
 
Trying to make a gym and daily routine to fix my apt. Going to take pictures at regular intervals see if I can finally fix this.
As a daily routine to be done at home I have this.
Quad stretches 2*30sec per leg
Hip flexor stretches as per quad
Kick backs
Clams
Bridges
Finish off with foam roller exercises

For gym think I will do this on legs day
Squats 5x5
Lunges 3x8
Curls 3x8
Swissball curls 2x10 per leg
Kick backs on machine with ankle strap
Plenty of stretches afterwards

Does this sound balanced?
 
So...., after another break I'm back at the improved work gym (again) got a 12month one off payment (massive saving) so I've got no excuses anyway...

Now - the question is...what kind of work-out should I go for?.

I've got a little bit of fat to lose (about a stone max, nothing more) & have done strong-lifts 5x5 historically.

My goal is to do a bit of bulking, I like compound exercises & lifting heavy ... but I'm open to suggestions otherwise..., just a little unsure if I should just go back to SL 5x5 or try something different.

As SL 5x5 is 3 times a week, I'm pretty keen on doing 5 days a week instead (1 hour per session), so anything which works well with that really!.
 
Begbie said:
What were your numbers from SL?
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Nothing that great, did it on a large calorie deficit the whole time so didn't really progress much at all.

If I remember correctly about..

70 BP (5x5)
110 Squat (5x5)
60 OHP (5x5)
60 BBR (5x5)
140 Dead-lift (1x5)
 
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