*** The 2014 Gym Rats Thread ***

Delvis said:
I have another so ewhere if you fancied comparing, not sure what your one is like yet :p
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I welcome any improvement! :D It's not mine though, I just edited it for for easier rounding with KG. It's just super easy to put in your 1RM and get 4 weeks worth of workouts straight away, space to record what you've done, and even an estimated new 1RM based on what you achieved that workout. I found a few online and this was the best of the bunch IMO.
 
Fage Total 0% Greek Yogurt

tLJlbIC.jpg


Per 100g:
57 kcal
10.3g protein
4g carbs

:eek:
 
AndrewNR said:
Aye, that's what I normally eat. Not the best tasting in the world, but 100g a day with some blueberries is nice enough.
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One huge mansize tub is 500g, so 285 calories for a whopping 51.5 proteinz! Pretty hard to eat that in one sitting though, heavy as hell, wouldn't recommend :p
 
Nitefly said:
One huge mansize tub is 500g, so 285 calories for a whopping 51.5 proteinz! Pretty hard to eat that in one sitting though, heavy as hell, wouldn't recommend :p
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Yep, I have eaten a whole tub in one go because it was at its best before date, wouldn't do it again. Took absolutely ages.
 
Nitefly said:
One huge mansize tub is 500g, so 285 calories for a whopping 51.5 proteinz! Pretty hard to eat that in one sitting though, heavy as hell, wouldn't recommend :p
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my brother and I often have 1-2 tubs in one go! It's quite expensive tho, tastes lovely with some colours in it ;)
 
I get my dairy hit from vanilla quark. Add oats, blueberries and raspberries to it for a lovely snack. As you say though anything more than 100g starts to get a bit heavy on the gut - besides I like to limit my dairy intake, but I do love dairy so much :(
 
Any thoughts on dumping bro curls completely and just doing more pull ups? Or is it worth me carrying on doing a couple of sets of bicep+hammer curls? My arms could do with a little more bulk but I'm obviously more interested in strength gains.

On that note, just adjusted my routine to properly focus on squats and deads (or at least as much as I can with only olympic dumbbells). First set of stiff legged DB deads used up all my plates, lol :s Need to order some more.
 
FrenchTart said:
Any thoughts on dumping bro curls completely and just doing more pull ups? Or is it worth me carrying on doing a couple of sets of bicep+hammer curls? My arms could do with a little more bulk but I'm obviously more interested in strength gains.

On that note, just adjusted my routine to properly focus on squats and deads (or at least as much as I can with only olympic dumbbells). First set of stiff legged DB deads used up all my plates, lol :s Need to order some more.
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I would alternate between high volume chin ups (strict, bodyweight or assisted) form and weight weighted chin ups.
 
I did nothing but chins for my first six months (where arms are concerned) although I hadn't measured the gainz produced. ..

Far more functional and awesome for the back, too. ;)
 
FrenchTart said:
Any thoughts on dumping bro curls completely and just doing more pull ups? Or is it worth me carrying on doing a couple of sets of bicep+hammer curls? My arms could do with a little more bulk but I'm obviously more interested in strength gains.

On that note, just adjusted my routine to properly focus on squats and deads (or at least as much as I can with only olympic dumbbells). First set of stiff legged DB deads used up all my plates, lol :s Need to order some more.
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I know a lot of it is down to genetics, but my arms get a lot of activation from rope climbs, chins/pull ups, arm over arm rope pulls, DB rows, and most rowing motion. Though admittedly I focus on pulling from the back. When you get tired though form falls back to arms a little more.

Ring pull ups are fantastic too.
 
Unfortunately I'm limited to a very basic pull up bar right now. I also don't have a weight belt and I'm not sure how best to go about using my plates to add weight for pull ups (any suggestions?).

It sounds like I could definitely get away with dropping curls if I can work around these issues though...
 
This^

Step up on a box that brings you up high enough to do a slow negative. Repeat as many times as possible :p Soon get that strength up.
 
Slow negs sounds like the way to go then :p

I'll carry on with my current 4*8 but make the negs super slow rather than the not really negs that they are now :)

edit: CP - you never told us about your sausage...
 
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