* The 2012 Gym Rats Thread *

Delvis · 25 Mar 2012 at 21:58

'Wes said:
Can someone explain to me why the average person who works during the week [for example; I work Mon-Fri 8-5] does a 4-5 day workout routine, won't they just burnout and overtrain compared to the pro's who do it pretty much as a job?

Depends on the activity of the job.

An office worker for instance would more than likely need to do more in the gym than say a laborer.

Naturally each person is different mind.

LiE · 25 Mar 2012 at 22:04

Damn you all and your strength training.
I'll be back on the 531 once I've bulked up a bit more.

Delvis · 25 Mar 2012 at 22:05

LiE said:
Damn you all and your strength training.
I'll be back on the 531 once I've made myself look even more awesome a bit more.

Fixed

TommyV · 25 Mar 2012 at 22:06

Chong Warrior said:
I've give more advice on here than you've had hot dinners, those 11,000 posts weren't racked up in GD asking for advice on girls

Funny how a forum full of people helping each other nobody points out to the newbie he's killing himself?

Just saying....

I'll take those comments with a pinch of salt, as you seem to have redeemed yourself in the above post. Good job!

icecold · 25 Mar 2012 at 22:07

Pigeon_Killer said:
^ How'd you work those weights out? I'm starting 5/3/1 this week and my squat is 162.5x? for week 1 yet your squat PB dominates mine

I backed the weights off across the board. Input squat PB as 200kg

The plan is to get up to 170kg for 10 in week 3, and then the following week (supposed to be deload week) go for 180+kg for 10 to put me back up to where I was before. I have to inject some Jack3d for that though.

EDIT: I've chosen to do the "boring but big" assistance at 60% rather than 50%, if that's confusing you too.

Freefaller said:
Just easing my way into it at the moment, this week is 50% of 1RMs. They were singles. 10 sets - excluding warm up sets.

60% and 70% to follow.

You'd be right. I'm working on tonnes of mobility at the moment, and form, and I'm focusing on getting strength back.

I'm big enough, and I'm not bothered about uber aesthetics - I just want to get back up to around 600kg totals and break the 250kg deadlift.

Same here, I've been hovering around that for ages without actually doing it. I might have to go to a gym with proper plates though.

As the speed work was with singles, were you taking short rests? 60 seconds or so?

stiv121 · 25 Mar 2012 at 22:10

New 5/3/1 routine is pretty good but Im having trouble with streches as the only ones I know are pretty basic

Could anyone tell me some names of streches for different body parts so that I can go do some research and come up with a decent mobility routine before each session?

icecold · 25 Mar 2012 at 22:15

stiv121 said:
New 5/3/1 routine is pretty good but Im having trouble with streches as the only ones I know are pretty basic Could anyone tell me some names of streches for different body parts so that I can go do some research and come up with a decent mobility routine before each session?

No, I have no idea what you're talking about.

Freefaller · 25 Mar 2012 at 22:16

Icecold - short rests yup.

GarethSouthgate · 25 Mar 2012 at 22:28

Chong Warrior said:
I've give more advice on here than you've had hot dinners, those 11,000 posts weren't racked up in GD asking for advice on girls

That made me lol.

stiv121 · 25 Mar 2012 at 22:43

Cheers ice will have a look through that tomorrow.

Bit of a problem with my deadlift on 5/3/1 it was just far far to easy? I managed to do 12 reps easy on the last set where as on all other exersizes I got 6-7.

Looks a bit like this on my sheet... 5,5,5,3,5+ for each main lift. So sould I add another 5-10 kg to my deadlift sets over the last 3 weeks of this cycle?

Psymonkee · 25 Mar 2012 at 22:54

So yeah as I mentioned yesterday about keeping one's home gym tidy....

I tripped over this: http://yfrog.com/oepk2iyj and put my arm through this: http://yfrog.com/oe4uwaaj befoe neatly crashing to the floor and saying ow a lot.

Got some nasty looking scrapes/cuts just above my elbow where my arm went through the wood and a small cut on my leg from the toolbox. Oopsie.

Keep your gym tidy folks!

GarethSouthgate · 25 Mar 2012 at 23:07

Psymonkee said:
So yeah as I mentioned yesterday about keeping one's home gym tidy....

I tripped over this: http://yfrog.com/oepk2iyj and put my arm through this: http://yfrog.com/oe4uwaaj befoe neatly crashing to the floor and saying ow a lot.

Got some nasty looking scrapes/cuts just above my elbow where my arm went through the wood and a small cut on my leg from the toolbox. Oopsie.

Keep your gym tidy folks!

Lucky escape there, could have been nasty.

Psymonkee · 25 Mar 2012 at 23:17

I have a picture of the arm injury but loathe to post it as I'm just a fat mess

icecold · 25 Mar 2012 at 23:36

stiv121 said:
Cheers ice will have a look through that tomorrow.

Bit of a problem with my deadlift on 5/3/1 it was just far far to easy? I managed to do 12 reps easy on the last set where as on all other exersizes I got 6-7.

Looks a bit like this on my sheet... 5,5,5,3,5+ for each main lift. So sould I add another 5-10 kg to my deadlift sets over the last 3 weeks of this cycle?

Add weight next cycle, see the first one through to completion.

stiv121 · 25 Mar 2012 at 23:58

Right will do. another thing is it ok doing 10 min of hiit 4 times a week in between streching and my routein? Want to keep slowly decrease my bf % as summer comes up plus I dont fancy doing the skipping as 5/3/1 suggests as a warm up because I'm just downright bad at it. Could never skip no matter how much I tried

icecold · 26 Mar 2012 at 00:17

Yeah that's fine, but see how you go with 3 times a week. Clean your diet up too if you're wanting to shed some fat.

Delvis · 26 Mar 2012 at 08:55

Psymonkee said:
So yeah as I mentioned yesterday about keeping one's home gym tidy....

I tripped over this: http://yfrog.com/oepk2iyj and put my arm through this: http://yfrog.com/oe4uwaaj befoe neatly crashing to the floor and saying ow a lot.

Got some nasty looking scrapes/cuts just above my elbow where my arm went through the wood and a small cut on my leg from the toolbox. Oopsie.

Keep your gym tidy folks!

Heh, the gym I use is a complete mess half the time, so much so i've ended up removing my bars from there as people kept loosing the collars...

They've been told SO many times about keeping it tidy, but they never do. Yet no bugger does anything about it...I used to tidy it up each time I went in there, but I don't bother now, I just tidy up what I use and leave the rest.

stiv121 · 26 Mar 2012 at 08:59

Been doing it 3 times a week for the past month or so along with a full Body session. SPeeds have just increased so might skip it on my squats on a Friday as my legs are killing me after good mornings

. Very bad flexibility, still can't touch my toes

DELETED_63174 · 26 Mar 2012 at 09:06

Got some questions about protein and was wondering if someone could help me out.

I've just finished my diet today and lost a total of 6 stone. Now I wan't to start building a bit of muscle. I've bought some whey from MyProtein but I'm unsure how much to take.

I've read you should take between 1 and 1.5 the number of pounds you weigh. So I should be taking 154g of protein per day (I'm 11 stone). But this seems a lot to me.

I also came across this article on Mens Health and it says if I was a professional athlete I should take 0.75 my bodyweight. Which is 117g and seems a lot more realistic to me.

So I was thinking of taking 1 large scoop of whey in the morning and then 1 after my workout. Which is about 25g each. Then making up the other 70g on food.

How does this sound to people?

Syla5 · 26 Mar 2012 at 09:28

Update on my bulk cycle:

In to week 6 of my 8-10 week bulk

I have gained nearly 6lb in 6 weeks on my bulking diet! A little of it will be water as I am on creatine every day currently (due to end a cycle this week) but over the last week I have started to notice extra fat 

Current diet macros are: Protein Carbs Fats Cals
Rest Day Total 226 274 110 2986
Training Day Total 250 311 115 3278

Basic outline of my diet:

50g Musili 150ml Milk
Protein 2 Scoops 200ml Milk
Protein 2 Scoops
Oats 2 Scoops
Chicken 250g+(up to 300g)
Banana
Nuts 50g
Slice of Bread/PB/Choc Spread
Dinner (various meals from lasagne to roast dinner, wifes a child minder so we have what ever she cooks the kids, reasonably healthy, always a portion of veg as well)
Recovery shake on training days 1 scoop protein/1Scoop Oats

Thinking of dropping the peanuts from my diet and ending up with something like this

Revised diet macros are: Protein Carbs Fats Cals
Rest Day Total 212 269 85 2682
Training Day Total 236 305 91 2974

My BMR is only 1800 which makes my maintenance 2400 and my bulk requirements only 2750

Should i cut down my diet or stick with what i have and throw in some cardio/Hiit?

I am however seeing reasonable progress which I am happy with, just not looking forward to getting rid of that extra fat! Any thoughts or advise welcome

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *