*** The 2011 Gym Rats Thread ***

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Cristian said:
Get some fast absorbing carbs in! Probably more important than protein post workout
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Andr3w said:
Ok thanks for the advice, what is the need for fast acting carbs after a workout? I thought you needed protein :o
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You do, I'm not sure why Cristian is saying that.

I normally have a shake and a banana (provided I remember the banana and it doesn't get squashed in my bag :mad::o). As general advice, I'd say >30g of protein and a good shot of fast carbs (unless you're cutting, as then it becomes a little more complicated) immediately after your workout. Fast cabs will provide an insulin spike which is good for creating an anabolic environment.
 
Any recommendations for decent straps and wraps guys? I know, I know....I'm a gay homo girly girl ect for wanting some, but I've broken metacarpals in both hands before so grips as strong as it's ever going to be and is now limiting my back lifts. As I said the other day, knees also = smashed to pieces.

Looking at these two...think they'll do the job alright without spending a fortune? Pretty simple bits of kit I suppose, but having never used either before, I thought it best to ask.

http://www.powerhouse-fitness.co.uk/powerhouse-powerlifting-knee-wraps.php
http://www.powerhouse-fitness.co.uk/bodymax-pro-padded-lifting-straps.php
 
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Lifting straps will place pressure on to the part of the hand just below the wrist (when pointing at the ground) due to the slipping down from the weight. As long as this won't be a problem any old straps will do.
 
What have you done to your knees, its just that my first thought that a piece of equipment that is designed to help you lift more isn't a great idea.It night be worth seeing if there is anything you can so for them. If this has already been discussed, my bad :)
 
Cristian said:
Get some fast absorbing carbs in! Probably more important than protein post workout
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What fast absorbing carbs would you guys normally eat post workout?

First thing I do when getting home after the gym is have 1/3rd cup oats, water and a scoop of whey, all mixed in a blender.
 
Djdom56 said:
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Dislocated the cap and tore the MCL, skiing. This was quite a while ago now, but only just getting back into upping my weights again an putting some size on over the last 4 months. It's healed as much as it's ever going to, but will never be 100%.

They're not really to help me lift more per se, but just to provide some support and hopefully avoid any further injury as it could be an absolute nightmare if it went again. I also seem to be tending to offload a bit when squatting onto my good (better) knee, although that's just something I need to rectify mentally.
 
Andr3w said:
Today was the first day of my Stronglift 5x5 routine! Really enjoyed the first day.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I accidentally got the exercises mixed up and did overhead press instead of squats :o. It doesn't matter too much though as my legs have pretty bad DOMS from doing circuits at work yesterday.


ANYWAY, onto the weights:

I am 6ft1 and weigh 11stone, so as you can imagine i'm skinny!

Benchpressing :- 5x5 at 40KG inc bar, I was concentrating more on technique, as somebody mentioned above I just kept trying to imagine a pencil between my shoulder blades. 40KG is about 80% MAX, I wouldn't be able to do 50KG without a spotter :(

Overhead Press :- 5x5 at 30KG inc bar! I've NEVER EVER done these before, but i've watched plenty of videos etc and started off slowly to get the technique right. I really enjoyed doing these. I 'felt it' all across my shoulders/back of my neck.

Barbell Rows :- 5x5 at 30KG inc bar. Where should you be feeling it when doing this exercise? I felt it in my arms and across the MIDDLE of my back.

Got back and had a can of tuna, 25g protein!


What do you guys think to this then?


I'm back in my room now, after a shower etc and I don't feel like i've gone and done a big workout because usually I go till I get 'pumped' but with stronglifts you don't need to do that. Anybody done the stronglifts before, how did you find it?
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I started Riptoes SS yesterday.

You'll be suprised how quickly your weights will go up. I was benching 40kg not long before crimbo. Now benching 70kg, but seemed to get stuck there for a while and moved on to dumbbells for some varation.Hoping to reach 90kg before the end of March, maybe some high hopes mind you.

You will soar through it, my biggest surprise was deadlift.Used to struggle badly with 60kg, tried it the other night and it felt weightless. Totally shocked.

The best thing I have now done as a beginner is a pen and paper. :)
 
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A knee support might be a better idea then, knee wraps are made to keep your leg straight so went it bends its under elastic tension and springs back. This coukd end up putting a lot of pressure on your knee. A friend of mine shattered his knee cap and finds that he often does weird things when he is squatting like offloading like you say and you are right its just a case of time and sorting it out mentally, I understand its different but when he is having a bad day with his knee he just slaps on the support and it seems to help a lot. I woukd try a knee support first :)
 
Cheers for that. Still got the rubbish old support I was given by the physio at the time but tbh it's far too bulky and stops my knee bending properly. Might be worth finding a better one in that case as I didn't realise the wraps were designed for that purpose more than support.
 
Begbie said:
The best thing I have now done as a beginner is a pen and paper. :)
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Definitely a really good piece of advice for a beginner I started properly logging my workouts in a little book last year some time and its amazing how much easier it makes it to ensure you're always progressing. It also helps a lot with consistency which I think is a major contributor when it comes to reaching your goals whether your cutting, bulking or just trying to get stronger.
 
I've mad a 6 week 5x5 plan via a spreadsheet :)

It worries me as it says you MUST leave at least on day between training i.e train monday/wednesday/friday.

The only problem with that is with my line of work it just isn't plausible to do so and so I might have to train two days on the trot!
 
Andr3w said:
I've mad a 6 week 5x5 plan via a spreadsheet :)

It worries me as it says you MUST leave at least on day between training i.e train monday/wednesday/friday.

The only problem with that is with my line of work it just isn't plausible to do so and so I might have to train two days on the trot!
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Is it not possible to alter it so you can work different days?Even if it means working on a weekend?

If not, thats life and it ain't always that easy.
 
KizZ said:
What fast absorbing carbs would you guys normally eat post workout?

First thing I do when getting home after the gym is have 1/3rd cup oats, water and a scoop of whey, all mixed in a blender.
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Waxy maize starch is what I have.
 
Dun dun dun DUN!

Upped my push press to 80kg, barely any leg drive needed. :D

Push Press
40kg
50kg
60kg
70kg ( new PR, up from my old 67.5 )
80kg ( WHOOP! )
90Kg ( Fail, couldn't drive it up that extra 2 inches :'( )
70kg
60kg Normal Presses x5
50kg Presses x5
40kg Presses front and behind the neck ( 3 sets, 5 reps each side )

Side Lateral Raises
13kg 3x5
11kg x5

Upright rows
40kg x5
50kg x5
60kg 3 x 5
50kg x5

Shrugs with barbell.
80kg x5
90kg x5
100kg x5
110kg 3 x5
100kg x5
90kg x5
80kg x5

Today was a good day. :)

Also tried Jack3d today, didn't feel much cept for a pump in my biceps :/
 
So this 'fried CNS' thing that keeps going round seems to have no relevance, well from what I can understand.
I spoke with a friend today who is a Doctor and has a PhD in Neurophysiology (luckily my one super nerd friend has a PhD in this stuff lol). I explained the situation best I could, with heavy weight lifting, can that have a 'taxing' effect on the CNS etc = confused look on her face. 'You know, after a heavy weights session, can you fry the CNS?' - even more confused lol. What she explained to me made sense and was going along the lines of what I thought.
Basically, if your CNS is working fine, it won't stop working, it is in constant contact with the muscles of your body (=muscle tone), if somewhere along the line the CNS (in diseases it is usually the myelin sheath) gets severed/damaged then it may lose contact with the muscle and we start to see muscle atrophy. At no point can it be worn out and need to take a break. So no matter how much heavy lifting is done, you wont 'fry the CNS', their may be plenty of other side effects, but that is not one.
She said that, they (Internet sites) probably know what they are talking about, but are using the wrong terminology to explain.
Anyway, hope this somehow in a confusing way explains it to anyone interested.
 
BennyC said:
That's the detail I wanted!

Did you have the X-rays/MRI I can't remember? Time for keyhole surgery?
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Sorry for the delay Benny :)

I've had X-Rays...They show nothing apparently

MRI...mmm no? Not had one, never was planned really...I've been the physio, and he just made me do a certain kind of reverse front DB raise thing (so from top to bottom) as the shoulder was clicking at certain points....He also said something about the way I warm up my rotator, which is wrong apparently (even though I followed the link here everyone posts)

It just sucks...its still niggling now, it comes and goes...And to be honest, i've got list of things wrong with my now, I just wonder why the hell I bother! :p
 
Andr3w said:
Ok thanks for the advice, what is the need for fast acting carbs after a workout? I thought you needed protein :o
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icecold said:
You do, I'm not sure why Cristian is saying that.
....
Fast cabs will provide an insulin spike which is good for creating an anabolic environment.
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That was exactly what I meant. You need protein, but since fast absorbing carbs create a big insulin spike and insulin is responsible for shuttling the amino-acids to the muscles to start the recovery process then ignoring carbs would considerably hinder the purpose of having protein in the first place.

Plus they help replenish the glycogen stores which you have depleted through your workout and it's the only part of the day when you should consume fast absorbing carbohydrates.

KizZ said:
What fast absorbing carbs would you guys normally eat post workout?

First thing I do when getting home after the gym is have 1/3rd cup oats, water and a scoop of whey, all mixed in a blender.
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oats are ok, however I would also add something that is even more fast absorbing. A banana is pretty good, sultanas or jams are also good or if you want to keep in cheap, cheerful and useful there is dextrose.

In fact it is recommended to have a "blend" of carbohydrates PWO, a very quick one such as dextrose and a complex source of carbohydrates such as oats or maltodextrin.

using just too many simple carbs will make you feel like collapsing, using just complex ones will limit the beneficial insulin spike.


Even on the meanest cutting cycle you should still consider 20-30grams of simple carbs pwo for the insulin spike and its benefit.
 
Cristian said:
That was exactly what I meant. You need protein, but since fast absorbing carbs create a big insulin spike and insulin is responsible for shuttling the amino-acids to the muscles to start the recovery process then ignoring carbs would considerably hinder the purpose of having protein in the first place.

Plus they help replenish the glycogen stores which you have depleted through your workout and it's the only part of the day when you should consume fast absorbing carbohydrates.
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Ah, I see :)

But you do need to make sure there are good amount of aminos in the blood.
 
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