*** The 2013 Gym Rats Thread ***

Chris1712 said:
CBL may have to revert to a winter only diet, summertime has too many extra curricular activities to stick to it. +3kg this week after beers and social eating etc.
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IIFYM BRAHS BACK IN ACTION

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Chris1712 said:
CBL may have to revert to a winter only diet, summertime has too many extra curricular activities to stick to it. +3kg this week after beers and social eating etc.
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It was hilarious the amount of water I gained after 3 days of drinking and eating carbs in the evenings. Took about 4 days to get back to 'normal'.

I wouldn't worry about it to much, or you will just drive yourself mental. Go low carb as you can, but don't ruin your social life.
 
Yeah I'm assuming it's water mostly, will probably decrease the back loads from 300g to 200g this week and see how it goes. Just feels like my body is so geared up to sucking up carbs quickly now that If I stand near some for a while I suck the sugar out of it over the air :D, like a tesla coil.
 
TheCenturion said:
I'm in the process of fixing my lordosis and apt, because I'm tired of looking like a freak.

The two main facets are stretching hip flexors and strengthening the core, right? All the hip flexor stretches I've found are lunge based, and I'm not sure I can feel a stretch in my hip flexors when I try them.

Can anyone give me some decent hip flexor stretches?

Thanks
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Couch stretch.

In general, I put most of the useful lower body stretches in my squatting guide.
 
So I started back at the gym on Friday there, just done a heap of pretty easy stuff to get back into it.

Looking to get a routine again now. I am pretty slim but would like to improve upper body, like the whole V-shape thing so need some shoulders and a back and a chest. I'm not really strong enough to do like more than one chin-up at the mo :(
 
davestar_delux said:
So I started back at the gym on Friday there, just done a heap of pretty easy stuff to get back into it.

Looking to get a routine again now. I am pretty slim but would like to improve upper body, like the whole V-shape thing so need some shoulders and a back and a chest. I'm not really strong enough to do like more than one chin-up at the mo :(
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Stronglifts or starting strength google them:)
 
wozza2k said:
Does anyone actually sign up to the stronglifts 'inner circle' that they keep emailing about.
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I did, it wasn't worth if for me as the tracking tool is pretty terrible and the forums don't really offer any advice you can't get elsewhere. I got the money back so nothing lost but there were a lot of emails that were bordering on spam and not a lot of particularly good content.

I like the Stronglifts program a lot but find Mehdi quite annoying, 70-80% of the videos are him telling you how he used to be a wimp but now he's awesome and of what's left he rarely covers more than one point. I remember watching a 5-10 minute video on improving your BP and all he actually covered was making sure to bring the bar all the way down to your chest.
 
So stronglifts is this for what, is 12 weeks enough of a start? It's quite a boring workout frankly (I know you are going to tell me it works and that's what matters, it's just an observation).

Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

Squat 5×5
Overhead Press 5×5
Deadlift 1×5
 
Chuck in some accessory work and it gets a bit more interesting but the main draw of SL for me was its simplicity. I added chin-ups, pull-ups, dips and push-ups which seemed to help my gains and mixed it up a bit but I'm sure there are others here who can offer some other ideas.

It may start off easy but since you add weight each time, it doesn't take too long before just those exercises will take you 60-90 minutes (including warm-up, foam rolling, etc)
 
davestar_delux said:
So stronglifts is this for what, is 12 weeks enough of a start? It's quite a boring workout frankly (I know you are going to tell me it works and that's what matters, it's just an observation).

Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

Squat 5×5
Overhead Press 5×5
Deadlift 1×5
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Totally depends what you want from going to the gym?

Want to get better at squatting, new to the gym? I found it a great starting place. I believe Ice, doesn't like it though. Not sure he's shared his reasoning before though?
 
On topic:

I read this article recently by Rippetoe, where he talks about the difference between exercising (doing stuff for today/for fun) and training (working towards goals, doing things because they help you reach that goal). The latter is how you make progress even if your goal is just to look azzthetic.

Off topic - work snacks, hopefully has horse sterons in, all kinds of gains:

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