*** The 2011 Gym Rats Thread ***

[N19h7m4r3]

My Light week with 2-3x normal amount of volume. These volume increases make me enraged!
I pushed my self hard, got it all done within the hour.

I love it.

Back and tricep day

Deadlift
70kg x5
90kg x5
110 x5
120 x8
120 x8
120 x8

Dumbbell rows
31.8kg x15
31.8kg x15
31.8kg x15

Lat pull down machine for once.
120 x5
110 x5
100 x10
100 x9
100 x8

Dips with my lovely belt.
BW x5
+10kg x5
+20kg x5
+25kg x10
+25kg x10
+25kg x10
+20kg x5
+10kg x5
BW x5

Skull Crushers

+30kg x10
+30kg x10
+30kg x10

I worked myself to failure by the time I started doing lat pulldowns.
Makes an odd change from pullups I usually do.

Feel the burn, burn the feeling!

 

[DarkShadow]

BRING IT ON!

Since DS isn't around I'll go after you instead.

You're not the only one that's not RM'd squatted in ages.

After I crush you, there's only FF to beat down like The god Emperor Casey beats down his foes!

Also you can lose your weight, I'm going to try and slowly Gain it, been adding a lot more volume into my training, so it should add more size with diet and help strength even more.

Hey hey!! Here here! Lets have none of that crushing til you're done with me. I'm on to FF mark my words!

That session looks immense. I'd really enjoy a training session with someone equally as strong. I hardly get any motivation from the gym I'm at.

My routines haven't been great but I've been consistantly squatting 2/3 times a week at least 80% minimum.

I've got good news My shoulder is on the road to recovery. It's been 8 months and the key is patience. Before I started breaking some number for Squat and Deadlifts my shoulders were probably my strongest assets. I could press my weight without pushing from the knees for reps. Now I struggle with 50KG BUT I'm glad I can do something with it, it'll slowly come back.

Benny - I'm popping out for a short while but when I get back I want to start doing some research on HST. I need a new routine (and I start tomorrow morning) and this seems to fit the bill. Any links/recommendations/words of wisdom to share? Mucho appreciated

 

[Cristian]

http://www.hypertrophy-specific.com/hst_index.html

 

[icecold]

Heavy squats today; felt easy, much better than last week. 6x4x172.5kg, and this time it actually felt like 80% of my 1rm. Speed bench and deficit deads felt really nice, good session all round really. Lost my belt though which is annoying, going to have to go without until I can get my pullum one.

 

[BennyC]

http://www.hypertrophy-specific.com/hst_index.html

Beat me to it. That should be all you need DS. Any other info you can probably find in my journal.

 

[Morba]

If you're benching with your shoulders and performing back exercises with primarily your biceps this might be why.

I'd re-evaluate your form. Can you actually feel your exercises targeting the correct muscles?

I get hardly any shoulder pump from chest, it's all boobies for me they blow up like balloons. Likewise with my lats.

This is where I am a little odd. I can do back exercises (take lat pull down) and feel my tris (yes, not bi's) burn during the exercise, but the doms and post workout pump is all lats.
My first thought is always 'this feels wrong' but afterwards it feels right haha

 

[Morba]

Thought I'd give every 1 a little update on my condition. Recently came off the prednisone, stomach seems "fine" and thats in quotations as im hoping it stays this way... Suffering from severe anxiety and apparantly im deeply depressed and I've been reffered for the 3rd time to a psychiatrist lol...

But anyway, currently on a cytoxic cancer drug as it supposably helps the colitis issue, however it's jacked my liver enzymes up so they are testing me for hepatitis now pmsl.

Testosterone has officially plummeted even further into the depths of hell, dropped from 7.2 down to 5.5, which god damn sucks because lifes a nightmare i've never been so lethargic in my life, 24/7 I feel like a train wreck, I could sleep 20 hours wake up and still feel like a recovering alcoholic... endoencrologist said he didn't want to put me on trt due to fertility issues... said possibly try HCG but then decides to go on holiday for 3 weeks and leave me in the dark LOL!.... typical nhs.

As for the gym related issue, my gains have slowed to a halt... infact i'd be inclined to say i've lost size and strength has dropped. But it's not so much that, it's so much the problem is im struggling to do gym workouts just because feel so lazy don't want to lift weight etc and get a tickling feeling when tryna lift weight.

So the ones who said im genetically gifted, it appears not... thats 1 year with low testosterone but the latest drop has really knocked me for 6...

You'll bounce back hopefully fella. And you are still gifted imo
If anything this shows more that you are, which also makes me sure that you will come back from it

 

[Gamefreak501]

Thought I'd give every 1 a little update on my condition. Recently came off the prednisone, stomach seems "fine" and thats in quotations as im hoping it stays this way... Suffering from severe anxiety and apparantly im deeply depressed and I've been reffered for the 3rd time to a psychiatrist lol...

But anyway, currently on a cytoxic cancer drug as it supposably helps the colitis issue, however it's jacked my liver enzymes up so they are testing me for hepatitis now pmsl.

Testosterone has officially plummeted even further into the depths of hell, dropped from 7.2 down to 5.5, which god damn sucks because lifes a nightmare i've never been so lethargic in my life, 24/7 I feel like a train wreck, I could sleep 20 hours wake up and still feel like a recovering alcoholic... endoencrologist said he didn't want to put me on trt due to fertility issues... said possibly try HCG but then decides to go on holiday for 3 weeks and leave me in the dark LOL!.... typical nhs.

As for the gym related issue, my gains have slowed to a halt... infact i'd be inclined to say i've lost size and strength has dropped. But it's not so much that, it's so much the problem is im struggling to do gym workouts just because feel so lazy don't want to lift weight etc and get a tickling feeling when tryna lift weight.

So the ones who said im genetically gifted, it appears not... thats 1 year with low testosterone but the latest drop has really knocked me for 6...

I'm sorry to hear it, I hope you make a good recovery. Any idea how long you will be on the Medication for and when you might be able to start training again?

 

[Skillmister]

This is where I am a little odd. I can do back exercises (take lat pull down) and feel my tris (yes, not bi's) burn during the exercise, but the doms and post workout pump is all lats.
My first thought is always 'this feels wrong' but afterwards it feels right haha

I have this with my chest. Never feel my chest working on the day but the doms are insane.

 

[BennyC]

This is where I am a little odd. I can do back exercises (take lat pull down) and feel my tris (yes, not bi's) burn during the exercise, but the doms and post workout pump is all lats.
My first thought is always 'this feels wrong' but afterwards it feels right haha

I feel my triceps working whenever I've done assisted pull ups and begun to fail. Different mechanics to the lift I guess. Totally fine on unassisted, all lats.

After finishing my last session of 10's and having done toe presses I decided to go for a run, in my vibrams. Which basically means I spent 5 minutes at about 12/14km/h running on my toes. DOMS in my soleus have been incredibly painful, just about disappeared from Friday, skipped training them yesterday for obvious reasons. Such a PITA muscle to stretch!

 

[Steedie]

I did this. Taurine, Beta Alanine, Citrulline Mallate, AAKG & cafeine. Resulted in skin tearing pumps (no really did give me stretch marks).

Just made my first pre-workout with all these ingredients

Used 1 5cc scoop for all of them, way more than the recommended dose for most haha but again based on your recommendation

I'm sitting here with serious tingles all over my back and face. Yeah buddy!

 

[tom_e]

Just made my first pre-workout with all these ingredients

Used 1 5cc scoop for all of them, way more than the recommended dose for most haha but again based on your recommendation

I'm sitting here with serious tingles all over my back and face. Yeah buddy!

I hope to jesus you don't mean you used 5cc of caffeine in one hit

 

[Steedie]

Nah

I popped a caffeine pro pill for that

 

[Dynix]

Been a while since I posted in here!

I've recently gotten back into the swing of things at the gym and sorted out a proper routine and had a go at sorting my diet out! Currently weighing around 93KG.

My routine is:

Monday - Chest / Shoulders
Tuesday - Cardio
Wednesday - Back / Biceps
Thursday - Cardio
Friday - Legs / Triceps
Saturday - Cardio
Sunday - Cardio

Cardio consists of a 30+ minute fast-paced run (what I consider fast paced!), currently 10km/hr speed and increasing. I manage to burn about 500cals per 30 minutes running at this speed (I'm steadily increasing it) -- this is the figure on the treadmill after putting in your weight so I take it with a pinch of salt.

Wednesdays also has 3-hours of football in the afternoon, and Thursday 1 hour in the evening.

After reading up on another thread, I went and did some figures on cals/fat/carbs/protein intake for the 'new' diet:

Day | Cals | Fat | Carbs | Protein
Day #1 | 1986.7 | 57.37 | 241.5 | 132.95
Day #2 | 2803.5 | 162.62 | 271.85 | 126.31

Breakfast:
3x Weetabix, Milk
4x Belvita biscuits

Lunch:
4x Slices of Wholemeal bread
1x Tin of tuna (on the bread!)
1x Apple

Dinner:
This is either a Chicken dinner (2x 150g chicken breasts, fresh carrots, broccli, cauliflower, new potatoes) or Spag. Bol (400g mince, 500g of sauce, 100g spagetti).

Evening:
This is usually an apple if I'm hungry.

My aim is to lose body fat. Fitness wise I've definitely improved. Going back to last month, I was getting out of breathe/tired from running 30m at 9km/hr, but Sunday I was doing 10km/hr for 45 minutes and only stopped because a friend was talking to me (messed up my breathing!) -- cardio again today so I'll probably be doing something similar. Weight wise, I'm improving better now I've got set days for particular muscle groups, whereas before I'd do whatever.

Little shocked at some of the figures, are these things to be worried about? I'm particularly worried about the carb in-take. Should I be re-thinking what I'm taking in?

Hope you don't mind me asking Sorry for the mass text!

 

[icecold]

Diet could do with some work.

- need protein at breakfast
- increase protein in general
- reduce carbs
- mostly avoid fruit. For snacking consider nuts
- stabilise your calorie intake, unless your doing some fancy calorie cycling

Also from what you've posted I don't see where your fat is coming from. 162g is fine (as long as you realise you're getting almost 1500 calories from it and adjust accordingly), but that seems like a lot to come from some milk, tuna and spag bol.

 

[Dynix]

Diet could do with some work.

- need protein at breakfast
- increase protein in general
- reduce carbs
- mostly avoid fruit. For snacking consider nuts
- stabilise your calorie intake, unless your doing some fancy calorie cycling

Also from what you've posted I don't see where your fat is coming from. 162g is fine (as long as you realise you're getting almost 1500 calories from it and adjust accordingly), but that seems like a lot to come from some milk, tuna and spag bol.

On spag. bol days, it's the mince that has the majority of fat, I've got it down as 112g, taking that away brings fat inline with the chicken days (50-60g). The rest then comes from the belvita biscuits (7.6g), tuna (10.8g), mayo (22.2g), bread (3.2g).

Is there a 'good' number to get the carbs down to? Breakfast (Weetabix/Belvita) alone has 72.95g of Carbs, then 55.6 from Bread at lunch. That's almost 130g of Carbs half-way through the day! Definitely need to do a bit of rethinking on this part.

 

[LiE]

Just made my first pre-workout with all these ingredients

Used 1 5cc scoop for all of them, way more than the recommended dose for most haha but again based on your recommendation

I'm sitting here with serious tingles all over my back and face. Yeah buddy!

That will be the beta alanine, strange sensation but quite refreshing. Let us know how you get on with it in terms of focus, energy, strength and any bad stuffs

 

[B1C3P]

You'll bounce back hopefully fella. And you are still gifted imo
If anything this shows more that you are, which also makes me sure that you will come back from it

Cheers pal, im determined pretty much lol. But I need to stay in good shape.

I'm sorry to hear it, I hope you make a good recovery. Any idea how long you will be on the Medication for and when you might be able to start training again?

Medication is for life more or less unless I get surgery... I am training still but it's just quite crappy sessions, lost a fair bit of strength, chest workout yesterday was, incline benching 80kg = 12, 90kg = 12, 100kg = 7, 110kg - 4

Before I was doing 120kg for 8, 130kg for 5 incline for comparison... Deadlift not really been doing just messing about with rack lifts usually 180-200kg working sets.

Not been doing squats, just hack squatting as main compound, prefer it tbh.

 

[BennyC]

I hope to jesus you don't mean you used 5cc of caffeine in one hit

Caffeine tastes nasty. I usually put the powder equivalent of 2/3 grains of rice in whenever I did.

The MP berry blast flavour goes great with it and you don't need much so it lasts a while too.

 

[icecold]

On spag. bol days, it's the mince that has the majority of fat, I've got it down as 112g, taking that away brings fat inline with the chicken days (50-60g). The rest then comes from the belvita biscuits (7.6g), tuna (10.8g), mayo (22.2g), bread (3.2g).

Is there a 'good' number to get the carbs down to? Breakfast (Weetabix/Belvita) alone has 72.95g of Carbs, then 55.6 from Bread at lunch. That's almost 130g of Carbs half-way through the day! Definitely need to do a bit of rethinking on this part.

It will depend on what your maintenance calorie level is. But really a simpler approach if you're aiming to lose fat is to take them down to a bare minimum. Definitely cut out the biscuits, which are essentially junk food. Any kind of cereal for breakfast is less than ideal really, but it's also the time when you can best get away with slacking on the carb front. Also reduce your bread and pasta intake.

Honestly don't underestimate the importance of protein at breakfast. It will help fat loss.