Caporegime
9.7% is plenty low enough. If you go much lower than that your body will make some changes.
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
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If you're making gains on a particualr routine, milk the crap out of it until you hit a complete plateau.
So many people workout without changing a thing and make no gains, and won't change up. Don't be one of those people.
I've made consistent gains in size/strength (from about april > august) doing PHAT
Monday - Upper body power (Low reps/sets)
Wednesday - Back/Shoulders (Most painful workout ever)
Friday - Chest/Arms
(As previously said in the thread somewhere I've an ongoing left hamstring problem, another month and I can hammer them up again!)
Having come off of ephi and paying more attention to diet again, I'm going to be running this until the very last scrap of gains are to be made!
So many people workout without changing a thing and make no gains, and won't change up. Don't be one of those people.
I've made consistent gains in size/strength (from about april > august) doing PHAT
Monday - Upper body power (Low reps/sets)
Wednesday - Back/Shoulders (Most painful workout ever)
Friday - Chest/Arms
(As previously said in the thread somewhere I've an ongoing left hamstring problem, another month and I can hammer them up again!)
Having come off of ephi and paying more attention to diet again, I'm going to be running this until the very last scrap of gains are to be made!
Caporegime
If you're making gains on a particualr routine, milk the crap out of it until you hit a complete plateau.
So many people workout without changing a thing and make no gains, and won't change up. Don't be one of those people.
I've made consistent gains in size/strength (from about april > august) doing PHAT
Monday - Upper body power (Low reps/sets)
Wednesday - Back/Shoulders (Most painful workout ever)
Friday - Chest/Arms
(As previously said in the thread somewhere I've an ongoing left hamstring problem, another month and I can hammer them up again!)
Having come off of ephi and paying more attention to diet again, I'm going to be running this until the very last scrap of gains are to be made!
Well, i'm going to keep going for a while, and see what happens. Iguess i'm just wanting to see more changes than I am currently witnessing
Soldato
Doubt it's accurate then. Do you have reasonably well defined and visible abs?
6 weeks back in at the gym and I can really notice a difference.
2 or 3 fullbody workouts and I am regaining my size after a long lay off.
typical routine
monday:
squats \ clean+press \ weighted dips \ pullups \ seated rows \ calf raises \ skullcrushers \ bb Curl
weds:
pullups \ tbar row \ deadlifts \ weighted dips \ clean+ press \ skulls \ preacher curls \ calf raises.
I am now lifting more on deadlifts and almost PB squats are just a few weeks back
chest is feeling great with just weighted dips and no benching.
2 or 3 fullbody workouts and I am regaining my size after a long lay off.
typical routine
monday:
squats \ clean+press \ weighted dips \ pullups \ seated rows \ calf raises \ skullcrushers \ bb Curl
weds:
pullups \ tbar row \ deadlifts \ weighted dips \ clean+ press \ skulls \ preacher curls \ calf raises.
I am now lifting more on deadlifts and almost PB squats are just a few weeks back
chest is feeling great with just weighted dips and no benching.
Caporegime
Freefaller, I suspect you are already aware, but I have just learnt that Piggymon has taken up the sport of Bodybuilding.
http://smg.photobucket.com/albums/v112/piggymon/
OcUK's (well, formerly) very own Pint-sized muscle bird
http://smg.photobucket.com/albums/v112/piggymon/
OcUK's (well, formerly) very own Pint-sized muscle bird
Man of Honour
I know mate - she's a good friend of mine Been to many of her shows, and see her often She's done well - very committed and achieve amazing results! Amazing how it transforms people.
Been to many of her shows, and see her often She's done well - very committed and achieve amazing results! Amazing how it transforms people.
Caporegime
Please pass on my respects!
Man of Honour
She's over on MT as Welshy if you want to check out her journal, it's an inspiring read
Decided to stick with HST, despite my body's many complaints! Still struggling with the tail end of the flu, seems to have completely sapped my conditioning. Hopefully I'll be able to complete the whole lot now though, strength was only slightly down from usual. Very keen to get onto some heavy stuff soon, not been near even a 3RM in almost 6 months! PBs soon
Caporegime
Wow, considering how pants I thought my last leg session was my legs feels pretty haggard!
Caporegime
What do you guys make of this?
http://www.charlespoliquin.com/Arti...The_(Many)_Negatives_of_Aerobic_Training.aspx ("The (Many) Negatives of Aerobic Training")
I'm on the side of "he has a huge bias" and "he's talking about over-doing it." but he seems to raise some valid points.
http://www.charlespoliquin.com/Arti...The_(Many)_Negatives_of_Aerobic_Training.aspx ("The (Many) Negatives of Aerobic Training")
I'm on the side of "he has a huge bias" and "he's talking about over-doing it." but he seems to raise some valid points.
Went to the gym a total of 4 times in October, pathetic, been to the gym today, strength has gone and cardio level is not changed, going to hit the gym hard this month.
meh, everything has positives/downsizes these days.
I like playing football and cycling, fact is you cant be perfect in what you do, just enjoy it and if keeps you fit and helps you stay healthy keep doing it, if it doesn't, change!
meh, everything has positives/downsizes these days.
I like playing football and cycling, fact is you cant be perfect in what you do, just enjoy it and if keeps you fit and helps you stay healthy keep doing it, if it doesn't, change!
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Caporegime
Chest / Tri's today
Hopefully get a good session
Hopefully get a good session
Soldato
Started doing HIIT after a work out, and complexes and HIIT on my rest days now to strip down the excess fat I've built up QUICKLY. Hoping I won't have to do this for more than a month.
Leaning out my diet, and eating less food.
Breakfast:
40g protein shake
3 eggs
Lunch:
2 chicken breasts
2 rashers bacon
125g rice
Post-workout:
40g protein shake
Dinner:
2 chicken breasts
2 rashers bacon
125g rice
Pre-bed:
40g protein shake
Reckon that sounds alright, combined with the extra cardio?
Leaning out my diet, and eating less food.
Breakfast:
40g protein shake
3 eggs
Lunch:
2 chicken breasts
2 rashers bacon
125g rice
Post-workout:
40g protein shake
Dinner:
2 chicken breasts
2 rashers bacon
125g rice
Pre-bed:
40g protein shake
Reckon that sounds alright, combined with the extra cardio?
Soldato
Think I'll whip the bacon out of the lunch time meals, suppose it's not really necessary. Tastes nicer in dinner tho!
And I'm happy with all the HIIT atm
And I'm happy with all the HIIT atm
Associate
Absolutely no Veg? That can't be right...
Complexes and HIIT on your rest days might be a killer, maybe take a least 1 full day off.
Complexes and HIIT on your rest days might be a killer, maybe take a least 1 full day off.
Caporegime
Aye, add some veg, if anything for general healthy purposes
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