*** The 2010 Gym Rats Thread ***

You make a fair point SPW, and I do agree aside from boredom and if you grow then if it ain't broke don't fix it, except for as Benny says, it could be breeding imbalances if you are neglecting certain exercises.

I suppose we are all different and it's all about finding the best training style and regime for ourselves as individuals.
 
Benny06 said:
Do you not find training arms the day before a back workout hinders your grip slightly for pulling?

10 months? :eek: Get a new routine! nothing works for ever!
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If it isnt broke... As the old saying goes :)

Not at one point have I hit a wall so to speak, I keep upping the weights and changing the odd exercise on a 2 weekly basis, ie different machines etc.

Nope dont get bored at all, Ipod = win :D
 
Benny06 said:
Fair shout! As long as you're hitting everything and getting a nice even development!

The wall awaits you :p
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Yeah I tend not to use the same equipment on a two weekly basis, I like to mix it up somewhat for the reasons you mentioned.

When I do (now I have said this haha it will happen quick now) hit a wall I will change it and go from there. :D
 
I suppose if you're changing equipment it's not EXACTLY the same thing however very similar. Do you switch the order of the routine around and work it backwards sometimes? If reps and sets are staying the same then it's almost the same, if I'm being really pedantic. But like you say if it ain't broke...
 
Benny06 said:
I suppose if you're changing equipment it's not EXACTLY the same thing however very similar. Do you switch the order of the routine around and work it backwards sometimes? If reps and sets are staying the same then it's almost the same, if I'm being really pedantic. But like you say if it ain't broke...
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Well I change reps from 10x3 to 8x3 in that two week change. Also yep I mix the routine up. I tried a 5x5 programme for a month and I saw a drop in my lifting and just general body feel, so went back to this. I suits my body and im growing at a good rate so why change it if it indeed working? :)
 
Good stuff!

OT: Had a chance to do some arm isolation that wasn't a tripple superset :eek:

Had done a back/chest workout and finished it off with some dips/chins double superset x 2. Then thought I'd see what preacher curls with FatGrips & False Grip felt like.

Was awesome! I could feel ALL of my arms working. It felt like I was doing hammer & regular curls at once and my forearms felt strong. Lots of brachii involvement too from having a big open grip. Got some monster pump and veins stemming off horizontally from the main vertical one which I rarely see after intense supersets. I actually wanted to laugh it was brilliant. I don't think I'll ever be using standard thickness bars if it can be avoided.

B.O.R's with a thick grip is very difficult at shoulder width. I will try a shoulder and a half width grip which should be easier. A worthy investment after only my second use.
 
KNACKERED! :p

Managed a PB of 132.5kg Deadlift for 3 using mixed grip (putting the bar down properly each time to reset grip as benny suggested(I think?) to completely dead lift).

did:
10km/hr run for 15mins

2 sets BB Complexes, 6 reps of each exercise without putting the bar down at 32.5kg:
OH Press standing
hang clean
back squat
Bent over row
front squat
romanian deadlift
calf rase (x15)


BB deadlift:
60kg x 8
80kg x 6
110kg x 6
132.5kg x 3 (PB)
90kg x 8

BB bicep curl
32.5kg x8
--> 6 chin ups BW
35kg x4 (PB)
--> 6chin ups BW
32.5kg x5

DB Bench 23kg/hand
3x8

DB shrugs 35kg/hand
3x8


cycle home - pure pain
 
Wooo start my new diet tomorrow on a 1 week trial. All cooked up and in the freezer ready to go. :)

On the menu this week, prepared by Chef Rosbif, starts the morning off with a steaming hot cup of milky coffee, loaded with palatinose and supplemented by a chilled cup of whey protein. Breakfast consists of a spicy lentil soup served with a wholemeal pita and a handful of nuts. Lunch is a delightfully rich beef stew served with plenty of carrot and onion (I have this twice a day), again supplemented with a handful of nuts. This is followed by a mild and creamy coconut fish curry. For dinner, Rosbif will be tucking into a rich and fresh bolognese, followed by a supper of chicken fajita, packed full of peppers and onions. The evening will end with a helping of nuts and protein drink.

Calorie ratios are 35% Protein 35% Carb 30% Fat. Its about 3200 calories in total. All in all it looks pretty decent, I'm just disappointed I couldnt get more greens in. I will look to revise this in the coming week.

Lean mass here we come! :D
 
Yes thats correct georges. Plus the wake up carbs/protein and before bed protein/nuts. :p

They're not particularly big meals. The stews and the soup are the biggest. It begins to tail off as the day wears on. Reduced carbs in the evening meals.
 
Looks good. Got me wanting some spicey lentil soup now. Found the pitta's in Morrisons on Saturday so have used them instead of flour wraps. Stuffed with lettuce, mayo cheese and chicken yum :D followed up with 300grams of mixed vesh. Bish Bash Bosh.

Whilst I'm at uni I don't have the space or time to prepare what I would call 'tasty' dishes. It's very much pre jarred sauces for me with evening meals, although I do use some packet mixes for pasta. Scrambled eggs and adding salt, pepper & mixed herbs to minced meat is about as exciting as it gets. I can't even use spicey BBQ mix as one of my housemates allergys was flaring up :(

I'd like to have a stab at making my own sauces and stews in the near future, chopped tomato's, onions etc but I just don't have the room in a kitchen 6ft by 6ft. Nor do I have the freezer space sharing with 3 others.
 
I have a slightly bigger kitchen but it's between 6.

Freezer space you can easily fit 4meals in quarter of a shelf so should be plenty of space in a freezer between 3.

Try this for a basic recipe in a frying pan (quite hot)
1 onion chopped large and fried in olive oil
add meat (beef mince or cubed chicken breast works well, as much as you need), till it is seared on the outside for the chicken, or cooked through for the mince
finely chop some garlic and add it in (approx a clove)
add a tin of chopped tomatoes (I use say, 2/3 tin per portion, although I can easily eat one. I just prefer to save a bit of money that way) and reduce the heat
1 tablespoon of basil
1 tabsespoon of oregano
cook till the chicken is cooked through and the tomato juice has boiled off so the sauce is a bit thicker.

Really tasty and takes maybe 20mins to make all in, and you only need the space of one chopping board.
 
True.

My george foreman is under the stairs that's how little space we have. I get wound up enough when ever anybody wants to get past to go to the bathrom or vica versa. Opening a draw completely blocks the walkspace and as if that isn't bad enough the work surfaces are covered in jars, bread, crumbs, butter, dirty knives etc. The kitchen is also extremely cold due to single glazing, no radiators and a back door no thicker than paper. Let alone the complaints I'd get from the smell.

I just find it too frustrating. My diets nice and clean as it is would just be nice to liven it up a bit. Something to look foward to upon graduation and moving home and then out hopefully!
 
I'm going to have to start mass preparing more food when I do agvt - the hunger that it gives me is mad - I'm still contemplating carb cycling during the training, I need to sit and work out the implications. I need high levels of insulin, I need saturated fats (boosts testosterone), I need to lower cortisol (only post work out evidently), and need to speed up recovery. My notebook is full of options, comparisons and I'm going round in circles slightly! LOL! I love this sometimes, but sometimes I hate it.
 
Whilst I'm not familiar with the benefits or effects of carb cycling (also why do you only want lower cortisol levels just PWO? and not all the time?) surely as long as you're not doing anything that could hinder the effectiveness of AGVT then you shouldn't be too worried.

As long as you're not contimplating something which could actually make the whole thing less effective in which case 'trialing' it on a program like GVT/AGVT where it's very intensive as we both know, to end up with minimal or even no gains (worst case scenario) would be demoralising and soul destroying having all that effort go to waste.

Are you unable to see how you get on trying a few of these methods out before hand on your current split?

Tbh I have the munchies all the time. When I finish eating I'm not full :( damn the calorie restrictions! I also hate the number 2500 :P Although with it come better shape and vascularity and also improve strength/weight ratio's.

I also moved the lamp that was ontop of my wardrobe to behind me now so when I look in the mirror it's not quite so flattering which will drive me to work harder. I moved it back ontop of the wardrobe just now and the 'eat less, move more' trimming phase is working well! I can also tell during training that I look a little firmer/harder. Could also be due to EAA's/Leucine I've just started but more than likely down to my calorie intake. Some shots coming up at easter :)
 
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Yeah it's a bit dear, but is so so much better for you IMO and it's much more alkaline and much less stress to digest than the bloaty lactose based whey. V.glad I've changed. :)


Benny, there's lots of reasons for insulin levels (highly anabolic), cortisol levels (highly catabolic), and optimising GH and test levels in your body. So whilst I'm not planning on experimenting with diet whilst on AGVT, I'm trying to modify it in such a way as to boost, GH, Test and Insulin when I need them, and minimise negative hormones hanging around too long. I've almost got it sussed, but it just need a bit of a fine tuning. I'll be cycling with EEAs, BCAAs, OKG and Creatine and probably fiddling with the superstack somehow - with lots of antioxidants (green veg, vit c etc...).

I'm just going to try to optimise my body's natural cycles to coincide with the strain and toughness of agvt. Last time I put on over 12lbs (but that was a lot of water weight, and excessive cortisol and insulin resistance) of which I'd say only about 4-5lbs was actual lean tissue. However I've learnt a LOT since then, and whilst I've put on weight since, I've leaned down to 96kg at the moment (I'll take pre-post pics of course) ready for the onslaught. Including water weight I'm likely to hit a similar weight, but if I keep my body cycle in check i reckon I'll have more lean tissue. As a result.

Well if my workings and machinations are correct at any rate! :D
 
nice session today

db bench 10x5
mp 10x5
bor 10x5
skullcrushers 3x10
frontsquat 3x10
bbcurl 3x8

got a online flash timer so i can keep rest intervals to a strict 60 seconds and boy its a killer never done this before, squats killed me and I had 90 seconds rest god knows what dl will be like :eek:
 
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