*** The 2011 Gym Rats Thread ***

[Psycho Sonny]

Yeah its mental. Depending on what you read its either 1,3,5 or 7 meals a day, no more than 30g protein per meal/as much as you want, get up in the middle of the night to eat cottage cheese to avoid muscle wasting away/no need, etc etc

Gonna give this 3 meals a day with a couple of snacks a go and see how i get on. Considering im now doing cardio on my off-days it might not end well without me eating even more

people are overthinking things, the best way is keep it simple and keep it as healthy as possible.

tonight after my workout i had a cod fillet,2 potato waffles, peas, carrots, broccoli and sweetcorn and some ketchup with a pint of semi skimmed milk.

i think thats probably a lot healthier than the average uk dinner. it may not be perfect, but its what works for me.

i will have a protein shake before bed and crunchy nut with added almonds for breakfast in the morning.

 

[[TW]Sponge]

Just had an average session on back/biceps this morning.

Deadlifts 70kg 3x8
Single arm rows 30kg 3x8
Lat pull downs 40kg 3x8 then pushed out 50k x5
E-Z bar curls 30kg 3x8

Went to to some pull-ups and failed miserably. Maybe should do these first thing??

 

[MoNkeE]

Deadlifts first, then pull ups is what I do. They both require a huge amount of energy and strength to do, so you need to prioritise them. I normally do bent over rows last, as it's more of a 'finisher' exercise compared to the big compound exercises.

So my back/bi routine is normally:
Deadlifts
Wide Grip Pull Ups
Close Grip Pull Ups
Bent Over Rows

EZ bar curls
Concentration Curls (like finishing on these, as you can self-spot with your inactive arm xD)

 

[[TW]Sponge]

Deadlifts first, then pull ups is what I do. They both require a huge amount of energy and strength to do, so you need to prioritise them. I normally do bent over rows last, as it's more of a 'finisher' exercise compared to the big compound exercises.

So my back/bi routine is normally:
Deadlifts
Wide Grip Pull Ups
Close Grip Pull Ups
Bent Over Rows

EZ bar curls
Concentration Curls (like finishing on these, as you can self-spot with your inactive arm xD)

Thanks for the advice, your routine is quite similar to mine, might give yours a go next week.

 

[Morba]

banged out 60 lengths (all breast stroke) in 45 mins last night. Pool was a joke so went into the slow lap lane (which was packed). Couldn't really stop much as would never have found a place to start again!
Legs felt like jelly all night.

To recover, breakfast was 2 bacon, 2 eggs, hash brown, beans and a sausauge.... followed by a bacon, egg and hash brown sandwich

 

[icecold]

I was going to say, breakfast sounds tiny...well played sir!

 

[Noxia]

I'm 5.11, I weigh in at about 12.5st so I'm not overweight but Im very very unfit. Went for my induction last night, only jogged (lighlty) one mile and I could feel my heart beating so hard in my neck I thought I was going to be sick.
My aim is to just get a decent level of fitness which will hopefully mean I feel less lathargic. I'm 25 now and the last time I ran a mile was at school over 10years ago.
I also want to gain weight for muscle building but I'm avoiding any of those protein bars/shakes as I read so much conflicting information about them. Any success stories from skinny people here who have built pretty good arms without any crazy schemes?
I'm going 3 times a week to the gym, and my diet is very balanced so I won't be making any massive changes bar maybe a few additions of snacks I can eat throughout the day.
I've procrastinated about joining for years and it feels good to have finally made the first step.

 

[Morba]

Eat well, train hard, rest well.

No silly schemes or dream body promises, just do the basics right and you will grow

good places to start would he the sticky at top of forum (both of them might be relevent to you at the moment), stronglifts or starting strength routines.

 

[Morba]

nice first lift, 420kg.
2nd squat - 455kg fail. Now, 455kg is a **** load of weight to be spotting no matter who you are, but look at these little lads!! Surely they should be using a decent mechanism by now
3rd squat - 455kg fail. guessing this was only because of depth, which didnt look too bad really.

relatively weak deadlift in comparison to rest of his stats!

 

[Morba]

400kg squat @ 87kg anyone?

His 400 squat looked higher than the 455kg one above.... but still.

those russians must have some amazing medics

 

[Noxia]

Eat well, train hard, rest well.

No silly schemes or dream body promises, just do the basics right and you will grow

good places to start would he the sticky at top of forum (both of them might be relevent to you at the moment), stronglifts or starting strength routines.

I'm glad to see this because I was very dubious about all these people making out like whey protein was some kind of magic potion for skinny people to get "big" in a short space of time. One thing I have a lot of is patience.
I'll check out the stickys, many thanks.

 

[icecold]

Yeah we had 5 people spotting a guy doing 300+kg at the OUPLC hosted Bristish Uni's comp. That was a scary experience!

His set up for his second squat was bad, looks like a really shaky un-racking and walk out. Slightly harsh if his third lift was called for depth, it looks very similar to his first attempt.

 

[icecold]

Just seen the second vid...

ridiculous weight! But I'd say the 400kg is quite obviously not to parallel and I think he would have missed the lift had he gone lower. Wonder what his unequipped stats are *eyes own lifts at similar bodyweight with shame*

Just seen his deadlifts, wow those are quite poor numbers considering his squat! Even if he's good for 300kg in the gym...

 

[cHk4]

Snip

Update on my shoulder after physio.

She did some new things today and managed to actually hurt my shoulder, so after that she called in the head shoulder physio person who did the same.

They now think it's either a cartilage issue or a rotary cuff issue ( which is what I said on my first appointment )

Just annoying as I wanted to be back training within 4 weeks. And can see me being out for another 6 months to 12. I've got a quote for the op if I go private and it's £4300... Ouch.

 

[Delvis]

Update on my shoulder after physio.

She did some new things today and managed to actually hurt my shoulder, so after that she called in the head shoulder physio person who did the same.

They now think it's either a cartilage issue or a rotary cuff issue ( which is what I said on my first appointment )

Just annoying as I wanted to be back training within 4 weeks. And can see me being out for another 6 months to 12. I've got a quote for the op if I go private and it's £4300... Ouch.

Jesus, that's ridiculous

How do you book your appointments? I presume you are using private physio?

 

[Morba]

Just seen his deadlifts, wow those are quite poor numbers considering his squat! Even if he's good for 300kg in the gym...

Yeah, both of them don't seem to stack up right do they, you would imagine stronger numbers for the other lifts. though both of their benches are impressive!

 

[cHk4]

Jesus, that's ridiculous

How do you book your appointments? I presume you are using private physio?

Sorry I wasn't too clear,

It was NHS Physio which I got referred to by my GP. Now they're writing my GP a letter and I have to see them next week. They then apparently will decide if they should put me forward to a specialist depending on their budget etc. So I'm looking at private in case it goes wrong and they don't refer me. Really annoying as I don't have the insurance to cover the op if I go private, and I'm just finishing off paying my £10k loan this year and if I have to take out another loan that will really screw me up.

 

[Delvis]

Sorry I wasn't too clear,

It was NHS Physio which I got referred to by my GP. Now they're writing my GP a letter and I have to see them next week. They then apparently will decide if they should put me forward to a specialist depending on their budget etc. So I'm looking at private in case it goes wrong and they don't refer me. Really annoying as I don't have the insurance to cover the op if I go private, and I'm just finishing off paying my £10k loan this year and if I have to take out another loan that will really screw me up.

ah okay

I was refferred by my GP as well, they saw me once, gave me some things to try and basically said see how it goes

 

[icecold]

Yeah, both of them don't seem to stack up right do they, you would imagine stronger numbers for the other lifts. though both of their benches are impressive!

You see this more with equipped lifters, but even so these are quite extreme differences.

Now I think about it though, I'm kind of heading in the direction of my squat overtaking my deadlift unequipped, which is stupid. How on earth did that happen? :/

Morba are you swimming for general exercise or to reduce your bf%? I've not looked at the scales in a week or so now, I need to start seeing some movement now but I'm quite scared that I won't!

 

[Morba]

Morba are you swimming for general exercise or to reduce your bf%? I've not looked at the scales in a week or so now, I need to start seeing some movement now but I'm quite scared that I won't!

general exercise, need to be fitter. No intention to lose weight, as can be seen by my food intake lol
talking of food, it's lunch time