For the gym rats

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$loth said:
Dead's are still at 130kg for 4 reps max, squats are coming along, yesturday I did 70kgx6, 70kgx6, 75kgx6, 80kgx5.

Can't wait for the cut though, even though the weights haven't gone up much on my bench my chest has still noticably developed Need to shift the small layer of fat though on my ab's, there's not much but it's covered them up :mad: ;)

[edit] Pics - beggining of last october , and this was taken yesturday .
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Good man, making progress. It doesn't help that the lighting favours you in the first picture and not in the 2nd! But you are making good progress, packing on size and increasing your lifts consistently :) Well Done.
 
$loth said:
Thanks mate :) You've been a real help in all of this.
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You're welcome :) Anyone who takes the time to learn, and enjoys the experience of weight lifting as much I do is in my good books. I may have helped with information, but you've done all the hard work yourself. :)
 
Hey everyone, I've been lifting properly for almost three months now and feeling very good about it.

I've gone from approx
Bench: 5x60kg
Squat: 5x60kg
Deadlift: 5x85kg

to

Bench: 5x70kg
Squat: 5x80kg
Deadlift: 5x100kg

I can probably go further with the squats, so I'll see if i can do 90kgs on my next squat day.

The thing is, my bench is a bit odd. As far as I know, your bench strength will go from high-mid-low in decline-flat-incline. But i can quite comfortably do 70kgs on the incline, so should I be pushing myself harder on the flat?
 
Skull said:
Hey everyone, I've been lifting properly for almost three months now and feeling very good about it.

I've gone from approx
Bench: 5x60kg
Squat: 5x60kg
Deadlift: 5x85kg

to

Bench: 5x70kg
Squat: 5x80kg
Deadlift: 5x100kg

I can probably go further with the squats, so I'll see if i can do 90kgs on my next squat day.

The thing is, my bench is a bit odd. As far as I know, your bench strength will go from high-mid-low in decline-flat-incline. But i can quite comfortably do 70kgs on the incline, so should I be pushing myself harder on the flat?
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Well done on the results :) Good work.

As for the bench, I've always found that I can do more on the flat bench than I can on the incline, but not a HUGE amount more, so I would say that you can probably do more than you'd think on the flat and should try upping the ante a little next training session. Do you alternate Flat bench, incline bench from week to week, so week 1 flat is first, week 2 incline is first.
 
Skull said:
The thing is, my bench is a bit odd. As far as I know, your bench strength will go from high-mid-low in decline-flat-incline. But i can quite comfortably do 70kgs on the incline, so should I be pushing myself harder on the flat?
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nice one on the gains :]

something to remember, while a lot of people are the same, some are different. you may be one of the few that are different to the rule :D

do you feel you could give more on the flat presses? if not, dont worry, just do what you can.
if you do the presses correctly then thats all that matters :]
 
Chong Warrior said:
I'd say Rugby players are pretty massive!?

Yes I'd say MP are the best place to get your supplements from. Their service and quality is of the very highest quality and if you find somewhere cheaper they will pricematch.

If you're wanting to add some weight then you need to eat a lot of real food and don't be scared of eating fat. Though you need to stay away from trans fats, these are very unhealthy.

Ok goto the myprotein site and type in www.bulkpowders.co.uk into the pricematcher, this will list you some of the best prices. They are roughly the same as MP except you get a tub with the powder instead of just a bag. MP charge extra for the tubs.

Creatine monohydrate - will add a few pounds to you as your muscles hold more water.
Whey Protein Concentrate Euro 80 - Top quality protein.
Flaxseed Powder - Quality fat & Fibre, add to shakes for calorie boost
Omega 3 Fish oil caps - Very important for health.
Oats - Top quality carbs, high in nutrients and fibre, add to shakes.
Taurine - Can help with cramps, take with the creatine. Also 2g before bed helps you sleep
Multi-vitamin & mineral - Get a good quality one.

These will supplement a good diet nicely and add some important health benefits. They'll also help you add some good quality weight and not just fat.

You can also add the code MP5500 when ordering for a further 5% off your first order ;)

EDIT - oops, started writing this about 11.30am before MTA99 had replied, went for lunch.
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Would you recommend the multi-vitamins from myprotein.co.uk? These ones:

http://www.myprotein.co.uk/capsules...s-and-minerals_/daily-vitamins-x-180-tablets/
 
Im kinda the same one more solo, I find I havent gained a lot on my bench press. Im doing 3x8-10@40kg now but it has taken ages to get to this :(

I also find my squat hasnt moved for ages! Been stuck on a mesley 60kg for god knows how long.

What do you do for work? I think this is effecting me a lot, im normally pretty shattered after work so my legs are aching which I think is hindering progess :(
 
If you guys are both plateauing on your bench presses, mix it up a little. Add a few sets of incline bench presses with dumbbells or something. For me, I think doing close grip bench presses at a slightly lower weight helped me push myself more.
 
Broke a combined personal best tonight:

3x6 200kgs Squats (smith machine)

then

2x4 140kgs Deadlift

First time i've done both in the same session, one after the other. Could have lifted 6reps on deadlift but my form was bad, dragging the bar up my legs on the last rep. Didn't wanna risk it :p

Add to that a 15min shopping bag hold and my grip and traps are knackered!! :D Picked up some flax seed on CWs recommendation (along with the 6kgs chicken, 3kgs oats, eggs etc etc.) :D
 
Chong Warrior said:
Not really to be honest. They seem quite weak but you can't really double up to make up for it becasue of all the Vitamin A. There's nothing really wrong with them but I like to take a more potent multi-vit.

If you're just looking for a cheap vit tablet then I suppose they're ok.
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Yeah I see your point. Can you recommend any good ones? I used to take Centrum but they seem to be hard to get hold off nowadays for some reason. :)
 
One More Solo said:
Odd question, how much did you all start off benching? I'm starting off on about 35kg but been stuck on that for a couple of weeks now, I can't complete 8 reps of 37.5kg.
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R5Rich said:
Im kinda the same one more solo, I find I havent gained a lot on my bench press. Im doing 3x8-10@40kg now but it has taken ages to get to this :(

I also find my squat hasnt moved for ages! Been stuck on a mesley 60kg for god knows how long.

What do you do for work? I think this is effecting me a lot, im normally pretty shattered after work so my legs are aching which I think is hindering progess :(
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As Linoge says, try changing things round a bit. Have a week doing lighter weights, try pressing DB rather than BB or vice versa. Skip squats for a week and try leg extensions and curls etc. You get the idea....

Perhaps you need a week off training altogether :eek: :D Make sure your diet is in check and you'll not lose or gain any weight but you'll have more fire and drive when you get back in there.
 
Linoge said:
Yeah I see your point. Can you recommend any good ones? I used to take Centrum but they seem to be hard to get hold off nowadays for some reason. :)
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If the sale is still on get yourself down to Holland & Barrett. They have the Super One Timed-Release (100 tabs) reduced from £15.49 to £4.99 bargain!

They're one of the stronger multi's and the fact they're timed-release makes them ideal.

I always stock up on them when they do the big sale :)
 
MTA99 said:
Broke a combined personal best tonight:

3x6 200kgs Squats (smith machine)

then

2x4 140kgs Deadlift

First time i've done both in the same session, one after the other. Could have lifted 6reps on deadlift but my form was bad, dragging the bar up my legs on the last rep. Didn't wanna risk it :p

Add to that a 15min shopping bag hold and my grip and traps are knackered!! :D Picked up some flax seed on CWs recommendation (along with the 6kgs chicken, 3kgs oats, eggs etc etc.) :D
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Very nice lifts there, well done! :)

You found the flax then? Mix it in with yoghurts, works well. In your bedtime shake is a good one aswell, the fats will slow down the digestion even more ;)
 
Chong Warrior said:
If the sale is still on get yourself down to Holland & Barrett. They have the Super One Timed-Release (100 tabs) reduced from £15.49 to £4.99 bargain!

They're one of the stronger multi's and the fact they're timed-release makes them ideal.

I always stock up on them when they do the big sale :)
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Nice one, cheers CW. :) I also see that they do Taurine tablets (500mg per tablet), would you recommend these over using the powder? Works out at £4.99 for 50 tablets.
 
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