* The 2011 Gym Rats Thread *

Mansize_tissue · 14 Nov 2011 at 21:50

Good work LiE. My only comment would be to make sure your hips don't raise before your shoulders. From the neutral/dead position your shoulders and hips should raise in synch with your shoulders gradually overtaking them until you reach an upright position. That is me being very critical though, this issue hardly presents itself in your video but if I were to work on one thing it would be that.

Anyone care to look over my cutting diet (cal/pro/carb/fat):

Meal 1 [1pm]:
Protein shake (175/40/0/0)
Ham & cheese sandwich (490/31/30/22)
Banana (100/0/30/0)

Meal 2 [3pm]:
Chicken breast wrapped in bacon (375/36/0/18)

Meal 3 [6pm]
Protein shake (175/40/0/0)

Meal 4 [9pm]
Chicken breast wrapped in bacon (375/36/0/18)
4 sausages (530/25/21/38)

Cal: 2220
Pro: 208
Carb: 81
Fat: 96

On some days I'll swap out the chicken and bacon in meal 2 with a protein shake which changes the macros to:

Cal: 2020
Pro: 212
Carb: 81
Fat: 78

I'm 5'8, 80kg, resistance training 5 days a week and somewhere between 12-15% bf at an educated guess. Aiming for sub-10% within 2 months.

For what it's worth I also take 1.8g EPA, 1.5g DHA, vitamin B complex, vitamin C each day. And in all the shakes are psyllium husks (fibre supplement and loosely an appetite suppressant), creatine (got a load to use up), vitamin B5 and cinnamon.

4p · 14 Nov 2011 at 22:11

Why can't i always look like i do after the gym haha, so pumped then and now i feel tiny

Skillmister · 14 Nov 2011 at 22:16

Thorpy said:
Why can't i always look like i do after the gym haha, so pumped then and now i feel tiny

+1

icecold · 14 Nov 2011 at 22:23

LiE said:
Got a video of my deadlift form today doing HST 90kg x 15. I think the form is coming along nicely.

That's definitely improved.

You still seem to have a slight tendency to initiate with your hips rising, but there is much better hip drive in general. More glutes! Be weary of this loading your lower back as you tire. Also, as you set up for each rep, squeeze your lats a little harder to bring your chest through (imagine screwing your shoulders back and down).

...and finally, for the pickiest of points, try to keep your head/neck position neutral instead of looking up. You head will tend to come up to try and find stability in your back, so instead focus on keeping your back extra tight and your lumbar tending towards going lordotic.

Thorpy said:
Why can't i always look like i do after the gym haha, so pumped then and now i feel tiny

That's because you are tiny

icecold · 14 Nov 2011 at 22:27

Mansize_tissue said:
Good work LiE. My only comment would be to make sure your hips don't raise before your shoulders. From the neutral/dead position your shoulders and hips should raise in synch with your shoulders gradually overtaking them until you reach an upright position. That is me being very critical though, this issue hardly presents itself in your video but if I were to work on one thing it would be that.

Anyone care to look over my cutting diet (cal/pro/carb/fat):

Meal 1 [1pm]:
Protein shake (175/40/0/0)
Ham & cheese sandwich (490/31/30/22)
Banana (100/0/30/0)

Meal 2 [3pm]:
Chicken breast wrapped in bacon (375/36/0/18)

Meal 3 [6pm]
Protein shake (175/40/0/0)

Meal 4 [9pm]
Chicken breast wrapped in bacon (375/36/0/18)
4 sausages (530/25/21/38)

Cal: 2220
Pro: 208
Carb: 81
Fat: 96

On some days I'll swap out the chicken and bacon in meal 2 with a protein shake which changes the macros to:

Cal: 2020
Pro: 212
Carb: 81
Fat: 78

I'm 5'8, 80kg, resistance training 5 days a week and somewhere between 12-15% bf at an educated guess. Aiming for sub-10% within 2 months.

For what it's worth I also take 1.8g EPA, 1.5g DHA, vitamin B complex, vitamin C each day. And in all the shakes are psyllium husks (fibre supplement and loosely an appetite suppressant), creatine (got a load to use up), vitamin B5 and cinnamon.

Seems good to me.

Any interval stuff or complexes?

4p · 14 Nov 2011 at 22:27

icecold said:
That's because you are tiny

lol

Mansize_tissue · 14 Nov 2011 at 22:50

icecold said:
Seems good to me.

Any interval stuff or complexes?

I do a set of complexes to warm up before each workout, occasionally 10 minutes of HIIT on the rower, though far less now I'm working full time. And the odd bit of mobility stuff, I guess I can thank you for that!

icecold · 14 Nov 2011 at 23:36

Good stuff

Need to lose a bit of fat myself. Put on less than I expected over my period of man flu, but some tidying up is still required. Because I also REALLY need to sort out my conditioning (it's currently worse than it's ever been!), I'm going to keep my diet the same and add a few complex/HIIT sessions a week.

Incidentally, as part of a very random gym day I did a 250m sprint on an erg. My brother and his friend were there (both rowing coaches) to rip my technique to shreds. Despite my first attempt involving me falling off (??!), I got 40.3 seconds, thoroughly beating my brother

Apparently I made some fairly basic technical mistakes which made me slower. With this victory I shall retire before he challenges me to any sort of distance row...

Delvis · 15 Nov 2011 at 09:20

Mansize_tissue said:
Diet

Get some Veg in there sweety x

Pate · 15 Nov 2011 at 12:05

kenmare said:
Saw a doctor who was happy to refer me.

Got a letter in the post today saying that I have a referral to the Physiotheraphy central registration for the spiner service (??????).

I will be contacted in due course. Any ideas of the time scale involved?

Anyone?

Delvis · 15 Nov 2011 at 12:29

kenmare said:
Anyone?

Delvis said:
@Kenmare

It depends entirely, i've had to wait over a month before on a hospital visit...Then another time the lovely lady on the desk managed to get me an appointment two weeks later (weird eh?) As I couldn't physically get back to the hospital after three weeks or something.

Deception · 15 Nov 2011 at 12:41

Delvis said:
I swear my body trys to make me not go to the gym...My legs are 'hurting' ...

Then on Wednesday my shoulders / chest will hurt in some way...and Friday my back will have a niggle

Stupid thing

Ive got back today and started to get a 'niggle' in the lower portion.. May be universal gym symptoms

-Ad- · 15 Nov 2011 at 12:44

Mansize_tissue said:
I do a set of complexes to warm up before each workout, occasionally 10 minutes of HIIT on the rower, though far less now I'm working full time. And the odd bit of mobility stuff, I guess I can thank you for that!

Proper HIIT should nigh on kill you, try harder

I had a great gym session yesterday. Chest and Tri's turned into Battlefield 3 from 1800-2300.........

I suppose my fingers got one hell of a session.

tom_e · 15 Nov 2011 at 12:45

-Ad- said:
Proper HIIT should nigh on kill you, try harder

I had a great gym session yesterday. Chest and Tri's turned into Battlefield 3 from 1800-2300.........

I suppose my fingers got one hell of a session.

That is one reason I'm happy I'm no longer really a gamer, if I was still playing CSS at the level I used to I'd never make the gym

p4radox · 15 Nov 2011 at 13:41

icecold said:
Incidentally, as part of a very random gym day I did a 250m sprint on an erg. My brother and his friend were there (both rowing coaches) to rip my technique to shreds. Despite my first attempt involving me falling off (??!), I got 40.3 seconds, thoroughly beating my brother Apparently I made some fairly basic technical mistakes which made me slower. With this victory I shall retire before he challenges me to any sort of distance row...

Good effort.

You often find that big guys (rugby players, powerlifters etc) are quicker on an erg over short distances than proper rowers. As you said, don't expect to beat them over distance, or in a real boat.

Delvis · 15 Nov 2011 at 13:43

tom_e said:
That is one reason I'm happy I'm no longer really a gamer, if I was still playing CSS at the level I used to I'd never make the gym

CSS?...

CS Beta 5.2 to be honest

tom_e · 15 Nov 2011 at 13:45

Delvis said:
CSS?...

CS Beta 5.2 to be honest

I was a late bloomer

MoNkeE · 15 Nov 2011 at 13:48

Gym is at the end of the road where I work, so finish work > hit the gym > sit in front of Battlefield 3 for the rest of the night ;D

LiE · 15 Nov 2011 at 13:55

Thanks for the pointers icecold, as always great advice.

p.s. 15s burn!

Delvis · 15 Nov 2011 at 13:56

MoNkeE said:
Gym is at the end of the road where I work, so finish work > hit the gym > sit in front of Battlefield 3 for the rest of the night ;D

I leave the office, walk down the corridor, get changed, pump iron, go home

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *