*** The 2011 Gym Rats Thread ***

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I've just started box squatting. It's a lot harder than you might first imagine. Having my brother teach me was slightly humbling, but worth it.

Important points that I remember:
- set the box so you are going slightly below parallel. You need some weight on your back to test this because of quad engagement
- emphasise the sit back and keep the shin almost vertical at all points
- when unloaded on the box, don't sit up at all.

I'll see if I can get my brother to find a good vid or something. I'm doing sets of 5 at 120kg until I get it. I can feel it being awesome for my squat though so well worth the hassle.
 


Pow


Also useful, and fun :), although apologies for the on screen comment.

The main thing is take 2-3 seconds at the bottom but never relax and don't rock forwards to get off the box.
 
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not a bad session earlier tonight :)

Squats
1X5X 50 for a warm up
1X5X 60KG
2X5X 80KG
2X5X85kG
and my first time with 90kG
1X5X 90kG
then 8X60kG to finish

OHP
1X5X40KG
4X5X35kG
My right shoulder isn't right, there's something causing pain inside to the extent I can't do BOR's at all. Dumbell rows are fine though so

3X8X27.5kG

Deadlifts
3X5X 70KG
2X5X90kG

Had some time so added in
4X5X40kG Bench Press in smith machine
 
Deads 6x6x182.5kg smooth like butter after getting a few coaching points. Was meant to be 187.5kg today :o but I'll do 6x190kg on friday to make up for it.

OHP 2x5x70kg, 5x75kg

Pullups 10xbw, 8xbw+10kg, 5xbw+15kg and then some bw chins. Nice to see these climbing up again.

...and then just some other shoulder work and some planks.

Bit stupid forgetting my weights, but that's still 78% of a projected 1rm. Next week the weights FINALLY go up, but remain very do-able for a couple of weeks. Powerlifting is easy, I don't know what all the fuss is about*

*can someone pick me up from hospital when my spine comes out the back of my head? kthnx
 
Freefaller said:
DUUUUUUDE!!!!!

A bit more warning next time!! :D
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Sorry bro, Stu hasn't been training for a while and then decided this week he wanted to start playing wtih the toys again Sunday. This will be regular though as long as we start Sunday, so you guys are welcome any time :D
 
PAz said:
Sorry bro, Stu hasn't been training for a while and then decided this week he wanted to start playing wtih the toys again Sunday. This will be regular though as long as we start Sunday, so you guys are welcome any time :D
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I'll see how I'm feeling on Saturday as I've just started cutting so might not be up for it this weekend as I'm also on a deload week so my performance would most likely be poor at best! Am available the weekend after that though and will be there will bells on if you're having a session.

What sort of time do you get the van rolling?:cool:
 
Weighed in at 96.8kgs this morning or 15.2 Stone for you odd imperial lot. Total loss so far of 1.8 Stone - so down from 17 Stone.

Rapidly approaching my first target of 95Kgs or 14.9 Stone. Damn shirts and trousers have got to the loose point where I'm going to have to buy more and my belts are out of holes. Good place to be.
 
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As you may have seen in the other diet thread about the lasagna I was making and was wondering if it was healthy:

Ingredients:
Onions raw
TOMATOES Chopped, Canned, Average
CARROTS Boiled, Average
PEPPERS Sweet, Raw
Garlic raw
SWEETCORN Boiled, Average
Chickpeas
BEEF Mince, Lean, Raw, Average
TOMATO PUREE Average
Sainoes Chicken slices Sainsburys
CHEESE Cheddar, Mature, Average
CREAM Double, Average

The below are estimates from just quickly putting it into Food Focus for a 500g Serving.

496 Kclas
29 Carbs
27 Fat
35 Protein

The carbs mosly come from Chickpeas about 35% the rest from onions and chopped tomatoes then carrots then sweetcorn.

Along with the above I will just have it with some Broccoli. I know there is healthier options but one of my favorite meals is the above so it kind of keeps me motivated on my diet.

Any improvements or changes you would make?

Thanks
 
Looks fine, good amount of veg, but depending on your goals and how anal you want to be you might want to tweak the macros a little (higher protein, less carbs, etc., but it's certainly "healthy" as it is).
 
My main primary goals it to lose weight but at the same time I do want to gain some strength and fitness (weights 3x Run 3x a week). Would have probably like the Protein to be a little higher and the carbs to be lower but its in the pan now haha. Are Carbs from Chickpeas and that reasonable though?
 
You could consider chickpeas "slow carbs" if that's what you mean. It's all about how this fits in with the rest of your diet, so I'm sure you'll live ;)
 
PAz said:
Sorry bro, Stu hasn't been training for a while and then decided this week he wanted to start playing wtih the toys again Sunday. This will be regular though as long as we start Sunday, so you guys are welcome any time :D
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Can't do this month (busy this weekend, in Cyprus on the next 2) then a wedding but after that you better expect me! :D
 
icecold said:
You could consider chickpeas "slow carbs" if that's what you mean. It's all about how this fits in with the rest of your diet, so I'm sure you'll live ;)
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Hahaha yea that what i meant. Well it tasted amazing.

Just have MP whey shake and porridge or 2 boiled eggs

Workout Shake again ( Varies if I work out different time)

Tuna salad

Boiled egg snack or breast chicken/quorn or left overs from last nights tea

Beef, Chicken, Turkey meat, prawns (Stir fry, Fajitas (no wraps), Taco, Steak, Chicken breast in a sauce, Chicken lentil curry, chilli, thai prawn and mango curry) with large portion of Veg

Cottage cheese (sometime foreget to buy it )

usually works out around 50-100g Carb 70-100g Fat 170-200g Protein


Would you still recommend having a shake after a run?
 
Best advice I can give about diet is write down the macros for what you eat daily. Without knowing exactly what you are taking it it's hard to say what needs tweaking.
 
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