*** The 2013 Gym Rats Thread ***

I thought I would give you an insight into my most exciting meals of the day. Since starting my 100 day preparation -Monday. This is meal 2 of 7 on my low carb day.

I will be doing a log in a few weeks as i am looking to get down to around 5 - 6% for a few things upcoming (while keeping my gains)

• Cashew nuts
• Soy Beans
• Pumpkin seeds
• Mozzarella Cheese
• Egg whites
• Cherries

meal2.jpg

*Not included in the picture is 50g of cherries;

Carbs: 18g
Sugars: 8.6g
Proteins: 29g
Fats: 20.58g
Sat Fat: 2.84g
Mono Sat: 6.35g
Poly Sat: 4.49g
Trans Fat: 0
Omega 3 0.009
Omega 6 1.2g
Fibre: 4.4

Calories: 360g
 
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Steedie said:
Cherries and cheese O_O obviously working for you but genuinely surprised by those being included
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The sugars are low under 10g, cheese has good fats and cherries are super high in anti oxidants.

Theory is getting in high fats for low carb day and high anti oxdants with low sugar. High carb days have more sugar as i am looking to spike that insulin and this spike is for my leptin levels. Idea is to raise it big then drop it big :D

Hope that makes sense ?
 
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I seen in someones training logs, quite a negaitive response to shrugs. Why is that, arent then a very good exercise? What would be a better alternative thats still hitting the same muscles?
 
Zefan said:
Dom - totes mirin your deadlift rage. Makes me happy.
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Ha ha, I aim to please :D.

I got a load of complaints that day because there was a lot of shouting, other people just found it funny. Strangely it's one of the few things that the incredibly strict staff there don't mind, they just roar back at me :p.
 
Powercleans and heavy deadlifts will do it, if you focus on keeping your shoulders pulled back. Some people like forceful exercises to build traps, some like shrugs. Do both, but at the very least do deadlifts, middle ground is to add powercleans to your shoulder routine.
 
Overhead press, deadlifts, powercleans, snatch (lolz)...

Shrugs are a great way of increasing the size and strength of the trapezius muscle, but not much else. This is why they get bad 'strength' press, as the movement itself does not recruit much else in the body, and therefore does not contribute to a balanced level of functional strength.

Deadlifts require you to pin your shoulders back, and the traps are involved to stop your arms falling out their sockets. The exercise works with the quads, glutes, core, deltoids, spinal erectors, etc.

Powercleans/snatches require massive and rapid trap action to pull the loaded barbell up to a point where the lifter can squat under it. Again, similar muscles to the deadlift are involved, but over a much shorter space of time (i.e. requiring more power).

As a bodybuilding exercise, there is nothing particularly wrong with them if somebody ONLY wants to work on the traps, but there are much better ways to hit them, and even better ways to build functional strength with them involved.
 
It's also quite easy to do some damage to your shoulders if you start to roll them when shrugging rather than just moving straight up and down.
 
Mr. Habibibilbo saying it better than I ever could, thanks for the indepth knowledge broseph.

Tom_e, anyone doing that deserves to ruin their shoulder complex. Darwinism just kicked in y0.
 
tom_e said:
It's also quite easy to do some damage to your shoulders if you start to roll them when shrugging rather than just moving straight up and down.
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MoNkeE said:
Tom_e, anyone doing that deserves to ruin their shoulder complex. Darwinism just kicked in y0.
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The amount of people I have seen windmilling their shoulders is ridiculous, I've only used the gym twice!
 
bakes0310 said:
I seen in someones training logs, quite a negaitive response to shrugs. Why is that, arent then a very good exercise? What would be a better alternative thats still hitting the same muscles?
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There's just no need for them - even if you're a bodybuilder IMO.

The shoulders have that shrug movement in the following exercises:

Powercleans
Deadlifts
BORs to a certain extent
Hangclean to push press
Snatches
Farmers walks

To name a few - the list is not exhaustive

They do isolate the traps - but what's the point? You might as well gain something from doing other exercises.

Also because people do them wrong, you can cause RC/AC issues as well as trap nerves fairly easily.

Do them if you must, but do them properly.
 
Freefaller said:
Too much machine based exercise. Fine if you're trying to be a bodybuilder though. If you want strength, flexibility and functional power - things like leg curls and leg extensions are pony.
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Deadlifts were supposed to be part of the routine but I was too mashed after the squats to do them.

Just a routine I picked up which seemed ok but I may need to tweak it more to my needs as such
 
Think I've done my lower back in.... Need to spend the night resting it and see how it is this weekend. After ignoring mobility work for so long, looks like imma have to Get it incorporated.

120kg squats, 6/6/6/3, failed last set, stood up, fine. Racked plates, fine. Walked across the room, couldn't move. Can't take a deep breath as its adding pressure! Feels like its muscular as I can move my legs freely until my back gets involved. Hope to God it is.
 
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