*** The 2010 Gym Rats Thread ***

cristi said:
I have never felt so sick during a workout! It is mental, and even though I just started yesterday boy it gives you the munchies lol. Legs day today, looking forward to a week of limping lol.

First two sets it's easy, as you get to set 6-7 you have second toughts about it although surprisingly set 9 and 10 are easier. I'm not looking forward to the DOMS, but being a well determined and I guess slightly masochistic person I shall complete this inhuman routine even if it's the end of me!:cool:

I tried GVT in January and had some decent gains in stregth even though I actually lost a bit of bodyfat because I wasn't eating enough. I've learned my lesson now, 4 solid meals a day, 2 shakes and a couple of healthy snacks, I'm not messing around! :D
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Yeah my calories increase to well over 4k a day with ease when doing such an intensive program. It does fry the CNS so I leave a good 6 months at least between doing them.

It's not for the faint hearted, you get close to feeling nauseous at times - but as you say about the 6-7th set is the hardest. Especially those slow 4s negs especially during chins or squats make me feel it most.

It's mentally breaking for me, and sometimes getting the motivation to go to the gym is hard because you know the torture you're about to endure!
 
KizZ said:
Forearms should do no other work besides holding the weight. You have to pull the weight towards yourself with your elbows not the wrists/biceps. I had to lower the weight but I could really feel my lats working. This applies to any rowing exercise really.
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Erm, really you need to pull the bar towards you with your back, those are the muscles you're exercising. :) You arms are just anchor points to the bar, nothing else. :)
 
Just be careful you don't do a huge drop in calories, make sure it's gradual - taper it down to 500 cals over a few weeks, it'll make you crave less often and less likely to make you feel hungry.

Lower carbs, don't cut them out (there's no need to do this), you need them for energy, but just ensure they are good low GI carbs, and keep carbs to pre-workout and in the morning, no carbs (or minimal carbs at night.)

Keep decent volume in your workouts, and perhaps add some HIIT on "off" days.

Drink lots of water.
 
Yeah chalk's important. Up to 180kg I use double overhand, but then move to mix grip, no problems with that at all as long as you vary it a little. You can try using the hook grip, it hurts initially until you "get" it, then it's a very good strong grip.

You only need a shake after a workout if you're unlikely to eat shortly after training - so adding carbs to it is a common trick to help keep hunger away, exploit the insulin spike you get and able to utilise some nutrition before eating properly.
 
crunchman said:
What about if you're training after your evening meal ?

Not sure what I should do after tonights session
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As long as you're not eating TOO much and training too soon after eating then sure taking a shake then is probably all you can do. Though, you could have some cottage cheese or some eggs or tuna or mackerel which will contain as much if not more protein and IMO more satisfying.

Don't get me wrong, I take shakes, if I've had a rubbish day of eating, or haven't had time to prepare food and so on, but I use them as a supplement/help. Hence why 2.5kg lasts 6 months+ for me. :)
 
scott212 said:
Can you recommend a decent brand of protein which is free of additives, sweeteners etc. I also remember reading you should avoid something they put in the cheaper products but it could have been a marketing ploy.
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I quite like bulksupplementsdirect, I know the owners and their product is very clean/good. BSD112 will get you a 5% discount. It's not the cheapest out there mind, but the quality is 2nd to none. And it lasts - I've had my current batch for 5 months and it's still fine.

scott212 said:
Two questions about this.

1) Are you supposed to follow the same low-carbs in the evening when bulking up?
2) Is there a website which suggests some low/carb free evening meals. I'm a student so I can't afford to be spending hugh sums of money on fish all the time. I'm assuming the easiest option is to stick to meat and veg, or things like spag bol but without the spag :D
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1) Yes I would - you'll interfere too much with hormonal releases at night to maximise growth and recovery with too many carbs at night. Also, I can't sleep if I've eaten too many carbs.

2) It's almost impossible to get carb free meals, but low carbs are easy enough. Meat/fish with veggies (preferably some greens and lots of them).

I always have carbs in the morning else I can't function during the day! My brekkie is always at least 650cals!
 
Carbs aren't really a big enemy, as long as you're eating the right ones and getting protein and fats into you as well. Carbs are the easiest item for your body to turn into fat however, hence why using them sensibly is vital. Hence first thing in the morning and before a workout and not at night. The simpler the carb the easier it converts to energy and if that energy isn't used it'll metabolise into fat more readily. The more complex the carb, the slower the release and breakdown of the carb, meaning your body uses the energy without a huge dump of it at once - like a trickle charge to use and example.
 
Holiday was fab. It's my yearly jaunt to Cyprus to see family and friends. Hit it in a middle of a heatwave which was lovely (I like the heat). Read lots, ate lots, and enjoyed the sun lots!

Down to under 15st now - looking pretty lean which is nice.
 
Ouch ouch ouch - I'm in so much pain - uber DOMS!

My fault for doing a full body workout with 30 reps on each! (Squats, Hams, Chest, Back, Bis, Tris, shoulders, calves).

Feels great though - same torture tomorrow! I can hardly walk or move at the moment - it's heaven.
 
Delvis said:
Hahaha, oh dear :p

Think i'd die to be honest.

What sort of weights are you pulling? Usual or slightely less due to the increased reps?
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This was my first first session so went easy:

Squats = 2x15 @ 80kg
Single leg curls 2x15 @ 15kg
Chins = 3x10 @ BW
Bench = 2x15 @ 60kg
Side dels = 2x15 @7.5kg
Bis = 2x 15 @ 12.5kg
Tris = 2x 15 @ 12.5kg
Calves = 2x15 @ 110kg

Not a particularly hard or heavy session - but doing that number of reps is quite painful! :D Relatively slow negs, about 2s or so.

Cristian said:
bit of a masochist ain't you? :D
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Yeah - I love it :o
 
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