*** The 2010 Gym Rats Thread ***

Had what i though was a real bad session yesterday. Felt weak as a kitten stuggled with most of my lifts i just couldn't get into it.

Anyway i've been told there's a 1 in 5 rule, for every 5 sessions you'll either have one exceptional session or one horribly bad one

Can't have been that bad as i was getting lovely delt and chest pumps from working today

I don't think this mild cold i have is helping either, on the upside because im bulking using nothing but low gi carbs my fat gain has been quite minimal so far :)

As for competing, that's a while off yet ok i have a decent physique im just aiming to look good for the beach atm
 
Cheers mate :) Yeah to be honest, I would feel most comfortable getting advice and support from you guys. Just because you are a friendly lot :) and because there is a vast amount of knowledge on here that would be massively useful

I'm going to be going to my friend a lot for help too, help on posing routines, dietary advice and timing, as he's been competing for 3 years now
 
Well I've had a look and I'm starting HST next week after a week of rest and some cardio if my cold gets better.

I've been eating around 2600 but have increased this to 3000 over the last 4 weeks at 100 cals per day per week feeling quite strong which is nice quite happily bang out 3 sets of 10 chins 3-4 times a week I could only do 2 this time last year(chins not sets)

Trying to sort my routine for HST so I'll post this up later but here is my diet if any one is interested It's minus 2 lots of milk which add 200 cals and I'm back on the protein powder but hay hum lol.

capturejz.png


This is most days but not every day. breakfast being my favourite meal of he day:D
 
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Steedie said:
Anyone on here going to compete next year? I know most people do it as a hobby but just incase anyone is

I've always said it would just be a hobby, but I've made such good gains in this last year and a half that I think another 6 months training at this level, I could easily get to competition level

So I'm going to be entering the BNBF Southern qualifiers next year. It will be a one off thing for me, but I want to say I at least did it. And to prove to myself I can have the dedication to do it
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Ye you should go 4 it tbh. I was gonna compete but im falling apart tbh, sitting at a solid 16 stone with visible abs, but so ill again so not eating properly and will be like that for next two months, so will lose prob another stone, takes to long for me to build it back up, won't have time, by time I lose size, strength etc and then trying to build it back up to cut back down again theres no point.

hardest part 4 u will be getting into condition for show tbh. it's not easy. and is a long grueling process. not so much physically but more so mentally, it's a head bang.
 
Yeah I'm guessing that's the make or break part. And I think that's the part I want to prove to myself I can do. I can do the training part all day long, that bit I love. But it's the unknown side of insane dieting and 2 times a day cardio, every day, that will be the true test

But I'm determined to do it. It will just be the once, unless I qualify for the finals, then just twice :p that I ever do this, but it will be something I'll be hugely proud of to be able to look back and say I did that
 
Freefaller said:
Start going heavy SPW - less reps, but really heavy. Lots of sets of 2s and 3s. :cool:
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SPW? :o

Sorry :(

BennyC said:
Endurance. NOT TONING! ;) If anybody ever tells you they're 'toning' slap them and walk away.



Strength

It's quite simple. This is how I would break it down for you:

Strength: 3-6 reps 80% + of load of 1RM. As fast a concentric (push) contraction as possible

Mass: 8-12 reps 50-70% load of 1RM. Nice controlled eccentric (lowering) contractions. Lots of control as opposed to throwing weight around.

Examples of tempo's might be 2.0.1 or 2.0.0 - two second lowering phase, no pause, and one second push phase or in the case of a zero as fast as possible. 4.0.2 would be 4 seconds lowering, no pause and 2 seconds pushing.

Endurance: 12 reps + 50% or less of 1RM. Still controlled but not as slow reps in some cases.

Some of the above go hand in hand.

Strength training you'll see less physical growth (hypertrophy) or mass however you should still see some.

Mass training you'll probaly notice some slight increases in strength and quite possibly endurance too.

Endurance training won't really do much for mass or strength but should help to improve your recovery and is also good to throw it in every now and then to mix it up and also de-load your muscles.

Hope this helps and isnt too confusing.
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Not confusing at all!!!

That is excellant thank you, much more easier way of breaking down the types of training...Think i'll mix things up at the start of Next week, seeing as I can get a decent rack for cheap at the moment.

And yes, I know that saying toning around here will get you killed ;)

Thank you
 
burtieb1 said:
Well I've had a look and I'm starting HST next week after a week of rest and some cardio if my cold gets better.

I've been eating around 2600 but have increased this to 3000 over the last 4 weeks at 100 cals per day per week feeling quite strong which is nice quite happily bang out 3 sets of 10 chins 3-4 times a week I could only do 2 this time last year(chins not sets)

Trying to sort my routine for HST so I'll post this up later but here is my diet if any one is interested It's minus 2 lots of milk which add 200 cals and I'm back on the protein powder but hay hum lol.

capturejz.png


This is most days but not every day. breakfast being my favourite meal of he day:D
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Dude, where did you create this, looks great to track diet :)

Alternatively, anyone know an iPhone app which can do this?

Cheers,
Tom
 
Think I've fried my back. Not pulled or torn but a soreness right at the bottom that has built up the more I ignored it and pushed through it, now I can feel it from trying to put my socks on in the morning! Probably a good time to have a week off, boooo.

Anyhow, I've got my diet nailed, my gym routine burnt in and right now I don't think I could ever go back, just the thought of pigging out on snacks and cakes while slumped over the sofa makes me feel sick :cool:
 
Delvis said:
Makes sense...I did wonder :p

Oh, and can I say thanks to all the people who said to toast the pitas...Much easier in the mornings now ;)
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have you managed to find anything decent locally second hand? i notice you mention buying a rack up above, tbh a rack is useless without a olympic bar, the other bars arent long enough to use inside it, i think you need a 7 foot bar to use inside most racks, i know some are designed to be used with 6 feet, but they are the minority. my bar is 7 foot and fits perfectly into my powertec rack. i know that a 6 foot bar would be too small for my rack.

so there's no point you buying the rack unless you can get the right size bar, unless your getting it cheap then its worth buying now rather than paying more later. does that sound right to you? its confusing lol.

i should be picking up my dumbells today, second hand, brand new cost over £500. Im getting them for £300, plus a dumbell rack, plus some mats. so im saving well over £200 probably even over £300 if they are decent mats.
 
Psycho Sonny said:
have you managed to find anything decent locally second hand? i notice you mention buying a rack up above, tbh a rack is useless without a olympic bar, the other bars arent long enough to use inside it, i think you need a 7 foot bar to use inside most racks, i know some are designed to be used with 6 feet, but they are the minority. my bar is 7 foot and fits perfectly into my powertec rack. i know that a 6 foot bar would be too small for my rack.

so there's no point you buying the rack unless you can get the right size bar, unless your getting it cheap then its worth buying now rather than paying more later. does that sound right to you? its confusing lol.

i should be picking up my dumbells today, second hand, brand new cost over £500. Im getting them for £300, plus a dumbell rack, plus some mats. so im saving well over £200 probably even over £300 if they are decent mats.
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I know I'll need new weights etc...It's annoying :(

I've seen some 'cheap' deals with olympic bars and a fair few weights for me...But yes I'd love a squat rack in the long run, so I can actually bench properly as well...Kind of hard to lug 30kg over your groin while you try and set up, let alone dangerous...Luckily I can actually man handle the weight at the moment safely, but any heavier it's just stupid and I wouldn't do it...So I'll no doubt have to goto DB's again for the time being :(

I'm trying to save up, but at the same time I don't know if we're staying in this house for 'x' amount of years, so probably wouldn't be worth it anyway!

It all sucks really.

Yes, I should join a gym, but atm I can't due to the way my lifestyle is really, I can't afford to drive to different gyms everywhere after work, and we also share a car, so yeah :p
 
You'll want a 7ft bar with a powerrack, my CF475 needs a 7 foot and it's not even a big rack. Gives you abour 3 inches of 'wriggle' in the hooks before you knock on the butt of the bars horn (bit where you put the plates ;)).

fitnesssuperstore, do some quite cheap ones. End of the day a bar is a bar as long as it doesn't perform like a noodle and the ends spin/have some bearing it'll be fine.

Delvis: If you're struggling to squat because of lack of equipment try some bulgarian split squats, just hold the plates in either hand. Much tougher than they look.

Edit:
http://www.fitness-superstore.co.uk...7_olympic_bar_320kg___700lb_rated/3202_p.html

http://www.fitness-superstore.co.uk/olympic_weight_sets/10229_0c.html
http://www.fitness-superstore.co.uk/olympic_weight_plates/10061_0c.html

Lots of reasonably priced weight sets there. Or you can buy the bar and plates as you go.
 
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Delvis said:
I know I'll need new weights etc...It's annoying :(

I've seen some 'cheap' deals with olympic bars and a fair few weights for me...But yes I'd love a squat rack in the long run, so I can actually bench properly as well...Kind of hard to lug 30kg over your groin while you try and set up, let alone dangerous...Luckily I can actually man handle the weight at the moment safely, but any heavier it's just stupid and I wouldn't do it...So I'll no doubt have to goto DB's again for the time being :(

I'm trying to save up, but at the same time I don't know if we're staying in this house for 'x' amount of years, so probably wouldn't be worth it anyway!

It all sucks really.

Yes, I should join a gym, but atm I can't due to the way my lifestyle is really, I can't afford to drive to different gyms everywhere after work, and we also share a car, so yeah :p
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squat rack is a good compromise over a power rack if your wanting to do a basic set of exercises. the reason why i went with a power rack is for the lat tower attachment, obviously this means spending a lot more money but i can now do practically every exercise, and hit the same muscle using varied exercises.

so you will obviously have to work out, whats better for you, everybody's needs and wants are different. you dont want to in 2 years time look back and think damn i should have just saved for a while longer or searched a bit harder for something better. so take your time in making your decision and keep looking on ebay and gumtree. gumtree is better for cheapness, but its a lot harder to find a good deal on it.
 
BennyC said:
You'll want a 7ft bar with a powerrack, my CF475 needs a 7 foot and it's not even a big rack. Gives you abour 3 inches of 'wriggle' in the hooks before you knock on the butt of the bars horn (bit where you put the plates ;)).

fitnesssuperstore, do some quite cheap ones. End of the day a bar is a bar as long as it doesn't perform like a noodle and the ends spin/have some bearing it'll be fine.

Delvis: If you're struggling to squat because of lack of equipment try some bulgarian split squats, just hold the plates in either hand. Much tougher than they look.

Edit:
http://www.fitness-superstore.co.uk...7_olympic_bar_320kg___700lb_rated/3202_p.html

http://www.fitness-superstore.co.uk/olympic_weight_sets/10229_0c.html
http://www.fitness-superstore.co.uk/olympic_weight_plates/10061_0c.html

Lots of reasonably priced weight sets there. Or you can buy the bar and plates as you go.
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yeah, i'm not buying anything yet, I can't afford it! :p

I'll look at bulgarian squats, I used to squat with DB's anyway once upon a time...

The reason I struggle is because I can't shoulder press 30kg over my head, squat 8times, then shoulder press the 30kg again..So I shant be doing that.

Just need anythng to tide me over

Psycho Sonny said:
squat rack is a good compromise over a power rack if your wanting to do a basic set of exercises. the reason why i went with a power rack is for the lat tower attachment, obviously this means spending a lot more money but i can now do practically every exercise, and hit the same muscle using varied exercises.

so you will obviously have to work out, whats better for you, everybody's needs and wants are different. you dont want to in 2 years time look back and think damn i should have just saved for a while longer or searched a bit harder for something better. so take your time in making your decision and keep looking on ebay and gumtree. gumtree is better for cheapness, but its a lot harder to find a good deal on it.
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I like the idea of a squat rack with moving adjusters so I can bench as well...It'll be an investment anyway in the sense that I'll keep using it...I really don't want to get to a stage where I go 'meh canny be bothered'...So hopefully I won't.

I've looked on Gumtree every so often so thanks for that, i'll keep my eyes peeled :)

Hopefully something comes along...

Sadly at the moment I've got people not paying rent into our house account so we're over drawn, and an over due electricity bill, so doubt doubt i'll have to somehow fork out for all that.

Oh...And I'd be tempted by this: http://www.fitness-superstore.co.uk...grip_olympic_weight_set_7ft_bar_/12593_p.html

Hell, I've spent £300 on a graphics card before, so you know :p
 
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chrisgt said:
I wish I bought a squat rack. Like you say, buy an adjustable bench and can do bench press in it as well! I'd say save up and buy one if you can!
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Indeed...

To do what I want to do, I'd need approx £330....That's weights, squat 'rack' (More of a glorified shelf) and a new bench...As my current one is cheap and I'm probably over the limit already :p
 
I used to squat using an olympic bench as my 'squat rack'. Worked quite well as I was just the right height for the hooks.

Walking back and forth with weight is a bit of a pain though. It is of course quite dangerous to have no catches, no spotter and no safety floor. Also boosting 140KG off an olympic bench and walking back with it is quite tricky and tiring in itself.

You might find you can pick up an olympic bench on the cheap, cheaper than a new squat rack. It won't be adjustable but could always pop it on breeze blocks if you've longer legs/torso. Just an idea :)

Also while I remember there's an article somewhere where somebody made a powercage out of scaffolding which worked very well and was very cheap. I think another member here made some dipping bars in a similar fashion.
 
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