*** The 2011 Gym Rats Thread ***

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Psycho Sonny said:
i use a power rack for benching, because i train at home and theres nothing else i can use.

i think its the best way to do bench if your training alone, if you have a partner you should be using a bench with bench press attachment or squat rack.

i regularly fail a bench press when im trying to increase the weight im on, and the power rack has saved me from serious harm or even death if it landed on my throat or rolled over to my neck.
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mee too...always bench in a rack (if I can) if Im training alone. Its good when you know you can drop the bar and 100 odd kg aint gona cut you in half! Power Rack is maybe a more suitable name than squat rack really.
 
Psycho Sonny said:
i use a power rack for benching, because i train at home and theres nothing else i can use.
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Id agree with you for training at home, but when in a gym with a dedicated bench press it also annoys me to see people benching in the power rack.

Incline benching when the normal bench cant do incline is alright I suppose, its still kinda annoying because its using 2 of the most used bits of equipment, and tends to be exclusively done by 150lb bicep boys.
 
Djdom56 said:
ROFL :D!
They are the Bros, the cool guys in the gym who completely avoid training anything lower down their body than there biceps :).
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Don't worry, i've been reading this thread long enough to not be a bicep boy. And my vests arent those ones that are practically a bikini top, no way could i pull them off :o

Had a great encounter with a squat rack bicep curler yesterday. He took the oly bar off the rack and went to town on dem curlz for about 6 sets of 20 :D

Anyhow i think its time i got some advice on my diet. Currently im sat at 6'0, 164lbs and quite low bf% (just found out theres a bod-pod in stoke atm, might go get it tested.)
I'm seeing gains in my lifts but not in my weight which is what im after. Hoping to gain a fair bit by summer with a similar bf%.
I know the debate surrounding how many meals to eat and whether it helps but i eat this many as a preference not for broscience reasons! Here's a typical day as it stands, im guessing the advice is just gonna be to eat more and if so i'd like suggestions on cheapish food i can add. I'm already going over my food budget as it stands :(
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Skillmister said:
Don't worry, i've been reading this thread long enough to not be a bicep boy. And my vests arent those ones that are practically a bikini top, no way could i pull them off :o

Had a great encounter with a squat rack bicep curler yesterday. He took the oly bar off the rack and went to town on dem curlz for about 6 sets of 20 :D

Anyhow i think its time i got some advice on my diet. Currently im sat at 6'0, 164lbs and quite low bf% (just found out theres a bod-pod in stoke atm, might go get it tested.)
I'm seeing gains in my lifts but not in my weight which is what im after. Hoping to gain a fair bit by summer with a similar bf%.
I know the debate surrounding how many meals to eat and whether it helps but i eat this many as a preference not for broscience reasons! Here's a typical day as it stands, im guessing the advice is just gonna be to eat more and if so i'd like suggestions on cheapish food i can add. I'm already going over my food budget as it stands :(
foodqa.jpg
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Ha ha good, not that I ever doubted you :p

As for your diet if you are trying to gain weight I would say don't be scared to up the calories a bit, you could always try it for a bit and if it doesn't work then cut them back again. Other than that i would say just up the protein a bit more to see what that does. You can do no wrong with a little experimenting with your diet.

On the side of suggesting cheap foods I can't help really, you haven't mentioned any supplements in that post, if we were to assume you weren't taking any and were conscious of how much money you spend I would say think about getting some whey powder or maybe even a meal replacement (MP do the one I use, it's quite low in calories. Link)

Hope that was some help :)
 
170 for DL today (with straps) - new PB. Came up ok so I think I may be good for another 5-10 or so to take me to 2.5XBW. :)
 
Just rediscovered my love for liver, ultra high in protein but also containing some fat, which is okay on my low carb, high prot, medium fat diet. Any reason I should be getting any particular animals liver? think theres beef pig and chicken at morrisons. Any nice recipes would also go down well.
 
Messiah Khan said:
Anyone got any tricks for keeping the back straight?
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I suspect you might have a similar body type to myself, with a long torso and relatively short legs? If so I found it really hard on the lower back when starting deadlifts. Best things to do are to bend the legs more than most people, and also keep as narrow a grip as possible on the bar. Aside from that, just all the usual stuff like chest out, head up ect.

There's a good Rippetoe video on youtube somewhere, where he goes through good starting positions for various body types. Might be worth a watch.
 
KB swings are epic for deadlift. They really help to encourage the lockout with hips not with hyper-extension. 5x20 is a good thing to do, you won't want a heavy weight to start with, it's very demanding on your core but very very good :).
 
hit the gym for the first time last night after a bit of a lay off thanks to work and the joys of it being outdoors. even ended up off sick for 4 weeks with frostbite in my feet :S

so i gaine d abit of podge as it was christmas and it would have been rude not to eat everything that wasnt nailed down :D

anyways, i was around 330lbs when i got back working in jan and last night i came in at 308. aiming for around 240lbs for the start of april next year if i can, so i can play linebacker not lineman :D

as for my lifts nothing too serious but cranked out a afew sets on the bench to see were i stand.
10x60kg 8x80 8x80 2x90 and 10x60 to finish me off. not too shabby i guess as i was hitting 100 for reps last september.

back in tomorow to start squating and deadlifting, iv never done either really, deadlift as i aint ever been shown or thought about it, and squating as even with a empty bar iv just never felt comfertable with it.

so now its time to learn :D

also doms are a welcome return after the time out.
 
Clum said:
I suspect you might have a similar body type to myself, with a long torso and relatively short legs? If so I found it really hard on the lower back when starting deadlifts. Best things to do are to bend the legs more than most people, and also keep as narrow a grip as possible on the bar. Aside from that, just all the usual stuff like chest out, head up ect.

There's a good Rippetoe video on youtube somewhere, where he goes through good starting positions for various body types. Might be worth a watch.
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I'm 6'3" and similar body type to how you describe and find sumo deadlifts a lot easier to get my form spot on, not sure if that's what you meant? Find it hard to do normal lifts without rounding my back.
 
Andr3w said:
You've stopped going? When did this happen :eek:?


You big fairy!
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For the last 4 weeks or so - work has been so busy and have been working silly hours, I just haven't had the time to go! :(

Skillmister said:
Maybe if its gonna take you 5 years to get back...:D
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I bloody hope note! I'm down to 15st!!! I just need this project to finish and then I can go for it again! :D
 
For my lats on back day I do pull ups, rows on the machine, some seated cable rows with the V attachment and maybe some pullovers.
Should I replace the row machine for bent over rows?

cheers
 
BennyC said:
Some planks/prone bridges will help. Keep your core tight as opposed to letting it sag and place pressure on the lumbar region of your spine.

If you can film your form and post it up for some C&C if you're not sure if you're doing it right.
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Thanks.

Gym day tomorrow so I'll try to get video as well. :)
 
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