*** The 2010 Gym Rats Thread ***

Quite chuffed, last week I squatted 50kg.... Today I did a warm up set with the bar, then put it up to 50kg, and kept adding 5kg per set until I reached 70kg. Did a set at 70kg (could feel my form getting slacker by this point) and felt like a proper man! Did Dumbell lunges after that with two 18kg dumbells, and then 3 sets of leg press with 120kg on.

Had to cut it short there unfortunately; had already done a full tricep workout and need to finish packing before I go on holiday!
 
Cool. It's your first go at it so go as per the routine on that site.
It's only a 6 week routine so you'd be able to change after wards.
Trust me, by the 5/6th weeks where your on 5 reps you'll be eating shed loads and working like a beast :)
 
Mansize_tissue said:
Apok, have you got a particular goal in mind? I know a lot of people get bored, lose interest or just forget what they were trying to achieve. Personally I train for all out strength, and seeing my lifts increase week by week is essentially my motivation. I find the challenge incredibly rewarding. The great thing with this is that any gains are easily quantifiable; I mean you simply have to look at the numbers. Another 5Kg onto your deadlift, job well done. Then try to beat it again the next time.

Obviously it isn't all plain sailing. Plateaus are hit, gains stagnate, motivation is lost but you know that with a mix up of the routine you'll be able to push through and the returns will be fruitful.
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Yes, My major goal is to bulk, i'm quite heavily underweight due somewhat to my frame and lifestyle, i tend to eat more than enough to put size on but the way i eat is inefficient or just plain wrong for bulking, i tend to skip breakfast and eat one big meal with a smaller meal somewhere in the day.

Mainly just because i eat when i feel hungry, I'm Currently just shy of 9 stone which is quite a bit lower than the weight i want to reach, i want to ideally be at 12-13 i know it'll take years to reach that goal and still maintain a good physique, that's not what puts me off, it's probably because i'm a lazy beggar and cba to get out of bed to do cardio or start lifting.

My principal goal at the moment is to gain around 30 lbs or more within 9 months to a year, i will once i sort a few issues be using a supplement to aid me in bulking, http://www.nutrisport.co.uk/Atlas-Superweight-Gainer

I will be probably taking two of those shakes a day in addition to my normal diet, which i'll be working on closer to the time i can commit to it.

I know a lot of the weight i gain will likely be fat if i just eat eat eat, even if i am an ectomorph it doesn't mean that i can just completely forsake my diet, so i'll be cutting out the crap i usually eat and drink and will be looking at a somewhat cleaner bulk.
 
I don't mean 30lbs of lean muscle, i know i will gain quite a few lbs of fat but i don;t think it's unachievable within 9-12 months.
 
You don't need gainer shakes.

You've said yourself your diet isn't up to scratch. In which case it doesn't need supplementing. Supplements are to aid a decent diet that is lacking in a particular macro/area whether it be carbs, protein, fat, vitamins or minerals.

Save the cash you would spend on the gainer and put it towards your gym membership.

30lbs is a lot. 10-12lbs of lean muscle per year is usually what a natural can expect to gain with decent diet & decent training. Which would leave you 18lbs about 1 + 1/3 stones of fat.

Just eat clean and train hard.
 
As Benny said, Apok, ditch the weight gainer. If you want, a better solution would be to make your own with some sort of protein (most use whey but there are many others, I use pea protein for example) then add some low GI carbs like ground oats. All of the carbs in that weight gainer are sugars, which probably isn't the best way to be getting a lot of your calories! Making your own is usually cheaper, and you know exactly what's going inside of you.

Indeed, before considering supplements like this, it's important to improve your diet as already mentioned. It doesn't need to be perfect, in fact mine is far from it, but there are lots ways you can improve your diet with minimal effort.

Personally my diet isn't very strict. Lifting for me is a hobby; I enjoy it. I doubt I would if it meant I had to make massive sacrifices in the food department. I want freedom to be able to indulge, be spontaneous and not be tied down to a set meal plan day in day out. As such my diet isn't perfect, but I manage.

Very impressive cHk4, that's some huge weight you're moving there!
 
Pigeon_Killer said:
Had a week off last week and have since squatted on Sunday, Monday and tonight. I want another week off :(
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Tell em about it...this is my third week off due to my shoulder, I just don't want to risk it :(

Going to docs tomorrow hopefully if the lady can get some time off work, just to see if they can refer me.

It clicks now when I do a reverse windmill type moveent slowly, never did this before...also getting the odd niggly feeling during certain movements :(

ugh...this always happens to me...try and better myself or enjoy myself, and I just get injured or something with my body dies!!!...






I'm just destined to be a fat huffalump! :p
 
Anyone do dips each week?

the dip handles on the frame i work on has a closer together or more distance (an additional 1.5-2inch each side) from one another setting

I have the grips closer together, should they be further apart, considering I do them on chest day?
 
Shouldn't really matter whether you were training you chest or legs as to how far apart the dip bars are. Seeing as they are primarily a tricep exercise I'd have them set to which ever setting gives me the best & most comfortable recruitment.
 
Delvis said:
Tell em about it...this is my third week off due to my shoulder, I just don't want to risk it :(

Going to docs tomorrow hopefully if the lady can get some time off work, just to see if they can refer me.

It clicks now when I do a reverse windmill type movement slowly, never did this before...also getting the odd niggly feeling during certain movements :(

ugh...this always happens to me...try and better myself or enjoy myself, and I just get injured or something with my body dies!!!...






I'm just destined to be a fat huffalump! :p
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I feel your pain luckily i suppose my shoulder problems went through A+E and I've just had my appointment though for an MRI in about 3 weeks time so I'm just nailing the cardio till then, better safe than sorry
 
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