*** The 2010 Gym Rats Thread ***

split up with the long time g/f i was huge eating massive portions and eating non stop untill i was v.full at every mean so enough was enough
started off joining a local gym, did the old usuals 10mins on each cardio machine almost dieing the 1st few weeks through the pain but kept going then got upto
1h rowing
1h bike
30/1h xtrainer
30 fast walking on treadmill
15/30m swim
i was eatin pretty much nothing still aint now :) but i was burning aprox 1300, cals per night every night at least 6 days a week,

then ive started doing weights at home as im still too embaressed at the gym
dumbells are 8.5kg or 10not sure, and my bar weighs in at 25kg checked last night
almost daily if i dont goto the gym since ive slacked off a lot! new girls / fb etc etc really annoying the hell outta me that ive slacked off but
home work out is like
3-5 x 25 situps
3-5 x 25 crunches
1 set of leg raises
5-8sets of 10 pushups
trying to do bicyle crunches but omg there hard

then ill do like 40right jabs 40 left jabs then start doing combo 40x jab jab punch
another thing what i find works loads is running on the spot with knee's up high (someone posted about it on this forum) i do untill knacked about 4-5 times

an just mess about with bicep curls db+bb
shoulder raises front n back an all the other stuff you can do i have a huge list at home

i want to get down to 11st or 11.5st an i think its easily possible as i still have quite a bit of fat on my chest and lower belly

oh an my eating i now i have maybe 1 small apple for dinner, then i get a cooked chicken from the supermarket and shred that on a monday and put it in a tupperwear box an my normal tea consists of a bit of chicken, boiled rice maybe 1 bell pepper half a red onion and some of those sharwoods stir in sauces, nice and healthy an im geting some calories into me also cut down drinking to maybe once a week half a bottle of wine or just a few bottles of beer

the urge is still there to raid the fridge its like quiting smoking the NEED to eat
 
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Whats the ideal width grip for bench press?

I was benching the other day with a slightly wider than shoulder width grip when one of the 'regulars' came over saying 'oi mate, you should have your grip a lot wider. Your chest muscles stretch more'.

If i were to measure the gap between my hands, he said i should go from (roughly) 18" to 26"ish?

Is there such a thing as an 'ideal' width that would stimulate the most muscle?
 
Depends. In theory wider grip hits the chest more than a closer grip, which brings the triceps into play more. But its still a big compound exercise so as long as you are going hard and heavy you will grow.

I lift with my little fingers on the rings of the oly bar.

If you really want to stimulate muscle growth then probably DB bench or something is better than flat BB.
 
For regular bench I tend to go by my ring or middle finger on the ring on the barbell. Shoulder width is a little narrow IMO

For close grip, I'm normally just inside the "smooth" part of the barbell.
 
Middle finger on the smooth ring for me. I generally won't press unless the angle between my upper and forearm is 90degrees. Unless it's a close grip ofc.
 
whatever you do, make sure you increase it gradually.
I started at something close to shoulder width and when I tried putting my hands near the rings my shoulders didn't like the idea at all.

Now I'm perfectly confortable with my middle fingers on the rings, although it obviously depends on your height and arm span.
 
Can anybody point me to an online food log/diary, I remember someone using it here and I wanted to recommend it to a friend but I can't find a decent one!
 
Cheers Benny that looks ideal. Seems it's got an iphone app to which will be ideal for them - though I may use it as well, looks good! :)
 
It's the one I use on my bulk to make sure I'm getting enough. User added food/nutritional values are good too. Shame you can only store 20 favourite foods. Though it gives you some fancy charts too to track your progress :)
 
Mansize_tissue said:
Freefaller, it'd certainly be interesting to see before and after pictures. What changes are you making to how you're approaching GVT (different exercises, more supplements, etc.) this time? If that's a question better asked in the gym rats thread then I'll post it there. I'm just interested in what you learnt from it the first time because I'm thinking of giving it ago after a few months of strength training later in the year.
Click to expand...

Thought I'd be better asking in here like I said!
 
I've reviewed my diet, and also realised that last time I did this program I just wasn't recovering quickly enough - I was basically just taking a PWO shake (my own mix of whey, organic 80% chocolate powder and blended oats). That was it.

I'm now preparing myself with pre-sup and post work out sups. And increasing my calorie intake - probably around 3500-3800 cals per day. I'm on maintenance of around 2800 at the moment.

It's not so much strength only, but size too - it focuses on slow eccentric movements which will help build resistance to moving weights - the concentric is nice and quick, powerful, and that'll also help with strength. Bear in mind that you'll be shifting 75%(ish) of your 1RM for 50 reps, it's not for the faint hearted. But damn it's going to be fun! :D

IF you have any specific questions go ahead. :)
 
Freefaller said:
I'm now preparing myself with pre-sup and post work out sups. And increasing my calorie intake - probably around 3500-3800 cals per day. I'm on maintenance of around 2800 at the moment.
Click to expand...

My pre-sup consists of a high carb meal like full wheat pasta an hour before leaving and an apple in the car on the way to the gym, what are you doing?

(please dont say N0-Xplode!)
 
Thanks Freefaller. No doubt I'll have more questions, but I'll wait until nearer the time when I'm in a position to consider starting GVT, and after researching it thoroughly, so I have a bit more knowledge about it!
 
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