*** The 2010 Gym Rats Thread ***

Thanks for the quick feedback Freefaller.

I love tinned mackeral and I'll mix things up with other meats too, and I forgot all about sweet potato too, which is delicious. Throw in some more fruit and beans in addition to the green veg I've got already and things look pretty good. I shouldn't have any trouble having cheat meals.

Good to see I've learned a thing or two over the years.
 
Well I had to rearrange delivery of my rack for Tuesday as no-one is home until 2PM on Monday, which was the original date. They could guarentee an afternoon delivery on Monday after 12 noon but couldn't guarentee it wouldn't come before 2 so Tuesday delivery it was....

And then it turns up half an hour ago :confused::D Got a text from mum telling me it was here! Wish she hadn't as it's a very slow Friday and I've not got a great deal to do and am here till at least 3PM :(

Still need to wait for the weights and everything else to arrive but really want to build it!
 
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All this diet talk as got me wanting to put mine somewhere so even I could see it.

Each of my meals is usually 2 hours after the previous, at most 3 hours. It depends on how busy I get.

Breakfast:
100g Oats
3 Whole large eggs ( Scrambled )
2 Slices of fully seeded brown bread with Jam
Large orange and Banana

Snack:
100% Organic PB and Jam Sammich
Extra PB and J, if it's not oozing out it's not enough on :p

Pre-Training:
PB & J Sammy + Sliced beef and Emmental cheese on the side.
Or
70g Oats + Sliced Ham and Emmental Cheese on the side.

After-Training:
On Serious Mass shake ( 1/2 serving )
Or
3 Whole Large Eggs ( Scrambled)
2 Slices of Fully Seeded Borwn bread toast.

Late Lunch:
1.5 Chicken Fillet grilled or stirfried
130g Brown Rice
Small pot of veg ( If I remember )


Snack:
PB & J Sammy
Or
Tinned Fish with Salsa on bread toasted in George Foreman

Dinner:
1.5 Chicken fillet, grilled or stirfried
130g Brown rice
Veg

Snack:
PB & J Sammy

Bedtime:
ON Casein Protein ( 1.5 Serving )

It's not always chicken, can be beef, lamb, fish anything really. I prefer to vary it as much as possible.

This is only my diet for Monday to Friday, weekends I eat anything really. As it's the parents turn to cook then.

On a side note, this week is the first time I've ever had DOMS in my chest for over 4 days. Never happened before. Seems my current training schedule with a modified 5x5 works really well.

I even have DOMS all over my back and my lats are in bits. :D
 
June 25th

Squats :: 92.5kg 5,5,5 (These were great, 95kg should be no problem)
Flat Bench :: 55kg 5,5,5 (These werent as easy as I thought they'd be)
Deadlift :: 115kg 3 :: 100kg 2

Major form breakdown on the deadlift. I could tell my back was rounding. I think from here on out I will have to up the weights in 2.5kg increments now as opposed to 5kg. Not sure whether to deload the Deadlift. I'm tempted to give 115kg 1 more crack and see if I can do it without rounding the back.
 
Rosbif, when it comes to the Big Three, I find that volume isn't always the answer at first.

Example Deadlift:
Start off at 60kg, do 5 for a warm up.

Then add 10kg and only do ONE rep, then add 10kg again and repeat. Go as heavy as you can but only do 1 rep on them.

Get your max lift possible. Once you have that, you can work out the 60% of your max weight. One week only work at 60%, but focus of explosive power and speed.

The other week, work on pure strength.

This way the heavy work loads, are basically ever two weeks and give extra recovery. Along with getting that explosive power and speed the other week which helps getting the bar off the ground.

Do this for a month or two, then swap to a volume system where you use about 75% of your max for lots of reps.

You should quickly see your max lifts get higher.
 
So on wednesday i was 67.7kg, today im 68.4kg. I think the scales must be a bit dodgy.

Managed to squat 2 sets of 8 on 60kg followed by 4 on 70kg (smith).

Was much better moving shoulders to today and then time for a decent rest before chest on monday.
 
If you find that your back is rounding often you might find your errrector muscles/core aren't quite strong enough.

I used to find my leg drive and capablitiy was higher than my core, so I'd get the bar off the ground and complete the lift but my back would round under the weight.

Obviously everybody goes through a phase of learning correct form & technique so it just takes some practise.

SLDL might be a good exercise to practise, not only to make your hamstrings strong, which will help your deadlift, but also on keeping your core/trunk straight.
 
N19h7m4r3 said:
Rosbif, when it comes to the Big Three, I find that volume isn't always the answer at first.

Example Deadlift:
Start off at 60kg, do 5 for a warm up.

Then add 10kg and only do ONE rep, then add 10kg again and repeat. Go as heavy as you can but only do 1 rep on them.

Get your max lift possible. Once you have that, you can work out the 60% of your max weight. One week only work at 60%, but focus of explosive power and speed.

The other week, work on pure strength.

This way the heavy work loads, are basically ever two weeks and give extra recovery. Along with getting that explosive power and speed the other week which helps getting the bar off the ground.

Do this for a month or two, then swap to a volume system where you use about 75% of your max for lots of reps.

You should quickly see your max lifts get higher.
Click to expand...

I hear what you're saying. Towards the end of your post I'm sitting here thinking, 'Nightmare is right, his post is making a lot of sense, maybe I should consider tweaking things'.

However ....... :) I haven't even completed 1 month of Starting Strength program (minus the power cleans). I dont know. I hear what you're saying, I just think perhaps I should give this program more of a chance and follow it to completion. (3 deloads and thats it)

I dunno. I really think I should resist the urge to change.

I would honestly really like to give something back to this forum and be able to say, Yeah, I ran the Starting Strength program(ish) and THESE are my results. I think at the moment its a bit premature to change my program massively. The temptation is absolutely massive though! I feel I must stay committed and patient. :)

According to my training protocol I've got 2 more goes @ 115kg. In these 2 sessions I can at least do my best to ascertain whether a) my core is weak as suggested by Benny or b) my form is incorrect.

If I cant manage 115kg cleanly I'll deload to 105kg and work my way up again but at 2.5kg increments and not 5kg. To put things in perspective, for me to get back up to 115 from 105, assuming I fail my next 2 115kg attempts, I would only get back up to 115kg by 8th of August! A deload would actually give me from the 7th of July to the 8th of August of deadlifting below 115kg. In theory that seems like a good chunk of time to build up strength to smash through 115kg.

I dunno, I feel I should give this program a go. I definitely feel my squat deload has done me well. 92.5kg this morning felt really good, I felt stronger. Its too early to jack this in.

Thanks for the post though. I'm not taking your advice but I still really appreciate it. As I do with your post Benny, but for the same reasons, I dont want to add in any other lifts like the SLDL because I've already butchered the program I'm on by not doing power cleans. :)

At least if I fall flat on my face everyone will be able to see from my logs and know how to not make the same mistakes I might be making. :)

Once again many thanks to all the posters on this board! :cool:
 
Great to hear Rosbif.

Your commitment is what'll make or break you. :)
If you're on a programme by all means finish it and see what it does for you.

I myself started with 5x5 Stronglifts a year ago and since I'm at a new gym and very limited with weight and equipment I had to adjust all my work.

If you ever need help, there's plenty here that'll help without any problem.

Just Get lifting :D
 
Well after 2 years training on and off I think I've had enough of weight training. The diet, the endless doms, the tiredness, and the fact I'm getting nowhere fast.

Maybe It is a young mans game at 35 I'm struggling most work outs with lack of motivation and the fact I suffer from depression and anxiety which makes going heavy really hard, but that's hard for others to understand.

I've asked for help on these forums and most of my posts have been ignored and the pictures I've posted been ripped.

I have made gains but at the price of feeling like **** most days, is that just me or is that normal?

Well I've 250kg of weight if anyone wants them.

rant over and ignore at your pleasure.
 
The 300g of protein was simply what i'd worked out i'd need based on a 40:40:20 ratio. I cant remember where but during my late night research effort I found a few equations to work out what X amount of protein = in kcal.

1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories

So...

300 grams protein = 1200 cals
300 grams carbs = 1200 cals
66 grams fat = 600 cals

Unless I've gone about this totally the wrong way?

Was doing a bit more research earlier and realised how much protein 300g actually is! I think the 30:40:30 as suggested might be the way to go.
 
burtieb1 said:
Well after 2 years training on and off I think I've had enough of weight training. The diet, the endless doms, the tiredness, and the fact I'm getting nowhere fast.

Maybe It is a young mans game at 35 I'm struggling most work outs with lack of motivation and the fact I suffer from depression and anxiety which makes going heavy really hard, but that's hard for others to understand.

I've asked for help on these forums and most of my posts have been ignored and the pictures I've posted been ripped.

I have made gains but at the price of feeling like **** most days, is that just me or is that normal?

Well I've 250kg of weight if anyone wants them.

rant over and ignore at your pleasure.
Click to expand...

I've just had a quick skim of your posts and no one seemed to rip your picture at all. :) The comments made were about the size of the photo which you have subsequently deleted. I dunno what to say mate. I've never had depression so I cant empathise with your situation.
 
Well it sounds like you're probably not eating enough to recover and not resting enough to recover. How much sleep do you get?

You seem very unusual because I've never met anyone who doesn't like having DOMS. If you're very tired all the time, you're doing something wrong, because weight training helps you feel stronger, healthier and more energetic, just with sore muscles. You should not feel like crap all the time.
 
Skull said:
. If you're very tired all the time, you're doing something wrong, because weight training helps you feel stronger, healthier and more energetic, just with sore muscles. You should not feel like crap all the time.
Click to expand...

This definatly. I feel tired and drained all the time at uni because im not actually doing anything energetic, soon as i get home and go to the gym i feel great. Doms are quite nice aswell, like a record of working hard :D
 
Well that was a HUGE ball ache.

As mentioned previously the power rack came today. I soon realised the lat pulley/low row attatchment wasn't there. Dip bars, the rack & my resistance bands were all there.

So I called up, to briefly speak to someone who put me through to an answering machine :rolleyes::mad:

I called back again and spoke to someone in the sales department and also the sales manager.

I clicked mid way through the call as to why my low/lat pulley hadn't arrived :o

I hadn't actually ordered it! I'd bookmarked the right page which was the rack & pulley combo, seen the dipping bars and clicked onto this page. On the left hand side there was a small picture and a tickable box saying 'add CF475 power rack to order' (along with dip bars). I did this and obviously it only added the basic rack :(

It had occured to me the whole thing was around £30 cheaper than it should have been :o

The customer service to begin with wasn't brilliant. I was told as it wasn't placed with the order I would have to pay full price for the attatchment if I wanted it, a further £100, onto of the extra £30 you pay for it as a package with the cage.

I explained my error and, seeing as my order had literally arrived only a few hours earlier, if they could just charge me the extra £30 and a delivery charge for the attatchment. They were very unwilling to do this and refused at first. I just kept saying 'I don't understand why you can't do this, I've just spent over £300 with you. If you'd like me to return the order and have a refund then I'm more than happy!'. I had of course already trimmed 30mm off either base rail to get it to fit into my small corridor at this point! :p I asked to speak to the sales manager again and was told she was now busy and would call me back. Did she ****!

I have however recieved an e-mail stating they are willing to sell me the attatchment for £60, which I have taken them up on as I cannot be bothered to be ****ed off all weekend about it!

I can't even use the attatchment as I don't have enough space * I think* (we'll see when it arrives) but it's the principle that they are effectively selling it for £30 anyway and I had only paid for the cage on Wednesday night!

Pics to follow shortly, dinner time :)

Edit: Pics & a brief review.

http://forums.overclockers.co.uk/showthread.php?p=16826838#post16826838
 
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