For the gym rats

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What row type exercises can people recommend me? I was doing barbell rows for three months before Christmas and I'm having a break from them for a few weeks. My gym has only got 45K dumbbells and I found them far too light when I was doing one arm rows. The seated row machine seems to hit the right muscles but I it only goes up to 80K and I maxed that out last summer. I could hang more weight off the pin but there's only so much weight it can handle. So what other exercises are there and what do you feel hits the right spot?
 
First session of deadlifting for a while yesterday. Manged to get 170kX8 and managed 200k X2, all lifts strapless. Still poor at the moment, after a few months of hitting it hard I think it will get a lot better, I felt good deadlifting yesterday, the 170 was easier than i thought it was going to be, and 200k wasnt to bad. I think i can realistically be back up to 230k in a couple of months with the start of my bulk very soon
 
Pigeon_Killer said:
What row type exercises can people recommend me? I was doing barbell rows for three months before Christmas and I'm having a break from them for a few weeks. My gym has only got 45K dumbbells and I found them far too light when I was doing one arm rows. The seated row machine seems to hit the right muscles but I it only goes up to 80K and I maxed that out last summer. I could hang more weight off the pin but there's only so much weight it can handle. So what other exercises are there and what do you feel hits the right spot?
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most seated row machines i have used can easily fit a dumbell on them. feed it through up near the cable, then lower it down. should be able to add plenty of weight :]
 
Im not aloud to do that at the gym anymore there all a bunch of jam tarts :rolleyes: ok i had 60kg on each stack plus a 45 kg dumbell on each one so i was rowing with 210 kg and it had taken them six weeks to notice what i was doing so now the ***** wont let me do it anymore because it might damage the machine well boo hoo :mad: :(.
 
^TANK^ said:
Im not aloud to do that at the gym anymore there all a bunch of jam tarts :rolleyes: ok i had 60kg on each stack plus a 45 kg dumbell on each one so i was rowing with 210 kg and it had taken them six weeks to notice what i was doing so now the ***** wont let me do it anymore because it might damage the machine well boo hoo :mad: :(.
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thats a shame :/
no one would notice in my gym, half the staff sit around reception most of the time and there are dumbells everywhere because a lot of people dont put them back on the racks.
the seated row in my gym allows you to pull from the top of the cable, so you add a good few feet of extra gravity to the weight, which would add some pressure (not much tho i doubt)
 
Got all my diet and training routine sorted now, from nutritionist and personal trainer. Routine is quite different than what im used to, but it looks good. Best of all diet actually looks ok and quite tasty.
Really looking forward to starting, just got to do some shopping and get a few supplements in, and then start asap.
 
Fusion said:
T-bar rows. Stick some heavy plates on one end of a barbell:

http://www.shapefit.com/middle-back-exercises-t-bar-rows.html
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Did these today. Took a good 15 minutes to get my first set done but they felt like they worked quite well. Of those 15 minutes 30 seconds was spent lifting and the rest of the time was spent recovering after the other end of the bar lifted off the floor and whacked me in the nutsack :o :(

I will weight the other end of the bar down from now on.
 
S7yl3s said:
I'd be very interested to see you post the diet that was recommended by the nutritionist.
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Meal 1 - 6 eggs fried (2 yellow)
- 75g musli or oats

Meal 2 - 150g Chicken Breast or tuna
- 50g wholemeal pasta or basmati rice
- low fat mayo, salad selection and 5ml flax seed oik

Meal 3 - 35g whey
- 50g oat powder or weetabix
- 5-10g penut butter

Meal 4 - Wholemeal pitta bread + Apple
- Tuna
- Vegetables

Train

Meal 5 - 40g whey in water
- 3g leucine
- 60g oat powder or 3 weetabix

Meal 6 - 150g lean red meat
- 2 smal sweet potatoes
- Selection of vegetables

Meal 7 - 30g mixed seeds and nuts

Meal 8 - Whey in milk with 5ml flax oil
 
NitrogenY3K said:
Meal 1 - 6 eggs fried (2 yellow)
- 75g musli or oats

Meal 2 - 150g Chicken Breast or tuna
- 50g wholemeal pasta or basmati rice
- low fat mayo, salad selection and 5ml flax seed oik

Meal 3 - 35g whey
- 50g oat powder or weetabix
- 5-10g penut butter

Meal 4 - Wholemeal pitta bread + Apple
- Tuna
- Vegetables

Train

Meal 5 - 40g whey in water
- 3g leucine
- 60g oat powder or 3 weetabix

Meal 6 - 150g lean red meat
- 2 smal sweet potatoes
- Selection of vegetables

Meal 7 - 30g mixed seeds and nuts

Meal 8 - Whey in milk with 5ml flax oil
Click to expand...

How are you getting on with this Nitro? Is it a larger intake of food than what your used to?
 
GeZ said:
How are you getting on with this Nitro? Is it a larger intake of food than what your used to?
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It is going well so far, i am quite enjoying it actually. It is a larger intake of food than over the last few motnhs because ihave just come off a cut. But i am still very hungry, i do have a HUGE appetite, but i cant eat huge because i will put ona lot of fat, and im trying to lean bulk a bit more rather than flat out bulk.

I have just ordered some liquid egg whites of myprotein, so that should make the first meal a lot easier and a lot more conviniant.
 
NitrogenY3K said:
Meal 1 - 6 eggs fried (2 yellow)
- 75g musli or oats

Meal 2 - 150g Chicken Breast or tuna
- 50g wholemeal pasta or basmati rice
- low fat mayo, salad selection and 5ml flax seed oik

Meal 3 - 35g whey
- 50g oat powder or weetabix
- 5-10g penut butter

Meal 4 - Wholemeal pitta bread + Apple
- Tuna
- Vegetables

Train

Meal 5 - 40g whey in water
- 3g leucine
- 60g oat powder or 3 weetabix

Meal 6 - 150g lean red meat
- 2 smal sweet potatoes
- Selection of vegetables

Meal 7 - 30g mixed seeds and nuts

Meal 8 - Whey in milk with 5ml flax oil
Click to expand...

Thanks mate, That's very interesting. I have been a little slack with my diet recently and really need to nail it within the next week to get it back on track.
 
Pigeon_Killer said:
Did these today. Took a good 15 minutes to get my first set done but they felt like they worked quite well. Of those 15 minutes 30 seconds was spent lifting and the rest of the time was spent recovering after the other end of the bar lifted off the floor and whacked me in the nutsack :o :(

I will weight the other end of the bar down from now on.
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Hope you didn't do any damage but... thankyou for that post ROFLMAO :D :D
NitrogenY3K said:
Meal 1 - 6 eggs fried (2 yellow)
- 75g musli or oats

Meal 5 - 40g whey in water
- 3g leucine
- 60g oat powder or 3 weetabix
Click to expand...
I like the look of your diet, looks very well thought out and well balanced. Though it would kill me to throw 4 yolks away! Is that done just to keep the calories down?

I do think the 3g of leucine could be a bit of a waste though. I believe it's much more beneficial either just before a workout or during, I drink a mix of bcaa's and leucine while I train (yes I know bcaa's are 50% leucine, I just like to make them even more potent). Best performance supplement I've ever used :)
 
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