*** The 2015 Gym Rats Thread ***
- Thread starter Steedie
- Start date
- Status
Funny stretch for you...
Take a belt and hold one end down by your pec; take the other end and wrap it up and around the other side of your head so it draws a diagonal curve around the back of your neck.
Pulling each end tight (45 degrees up for the top half and 45 down for the bottom) pull the top one around to make your head look over the opposite shoulder. Should give you the trap stretch without having to use your shoulders too much.
Physio told em to repeat five or ten times each side, several times a day...
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Not relevant - progress is progress! 2*BW is a great aiming point - I've done it once and want to get back there
Soldato
Indeed progress.
Talked about this a while ago around bw et al
OHP 1x bw
Bench 1.5x bw
Squat 2x bw
Deads 2.5 bw
They are the gold standards of lifting imo
OHP is the one exercise I never train.
Talked about this a while ago around bw et al
OHP 1x bw
Bench 1.5x bw
Squat 2x bw
Deads 2.5 bw
They are the gold standards of lifting imo
OHP is the one exercise I never train.
Man of Honour
If that's a real thing that might help maybe I'll try it later...
Man of Honour
Slowly getting back in my groove. I had totally lost my mojo with my squats recently. To the extent that I started ****** and blinding at anyone near me, and almost bursting into a rage.
Doing a huge amount of specialisation work, mobility, and accessory exercises to help me engage glutes more which is my main problem.
Whilst I was able to rep 140kg on squats for 18-20 earlier this year, at the moment doing just 5-6 feels like an effort. That said, I got up to 170 for 3 this week with relative comfort (though with a belt) and very deep. Still feeling a little sensitive about my squats (or lack of)... but I'm trying to remain positive.
My bench and deadlifts are, on the other hand, behaving. Regularly pulling 250 from 3" blocks, and getting up to 140 for doubles on bench is reassuring.
Doing a huge amount of specialisation work, mobility, and accessory exercises to help me engage glutes more which is my main problem.
Whilst I was able to rep 140kg on squats for 18-20 earlier this year, at the moment doing just 5-6 feels like an effort. That said, I got up to 170 for 3 this week with relative comfort (though with a belt) and very deep. Still feeling a little sensitive about my squats (or lack of)... but I'm trying to remain positive.
My bench and deadlifts are, on the other hand, behaving. Regularly pulling 250 from 3" blocks, and getting up to 140 for doubles on bench is reassuring.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
So, is anyone going to weight themselves today and on Jan 1st to see what turkey gainz they will be making?
Man of Honour
I was dead on 216lbs the other day so we'll see what carnage Christmas brings! Not planning on being back at the parents for too long though so the eating shouldn't be too crazy.
I'm not sure what's changed in my diet this week or if it's because I've started throwing creatine in my morning drink but I'm carrying major water weight in my legs very strange and not overly pleasant as it plays havoc with my compartment syndrome.
Looks like the next few days will be super clean and loads of water to try and get rid of it.
I'm not sure what's changed in my diet this week or if it's because I've started throwing creatine in my morning drink but I'm carrying major water weight in my legs very strange and not overly pleasant as it plays havoc with my compartment syndrome.
Looks like the next few days will be super clean and loads of water to try and get rid of it.
Man of Honour
im currently at 73.6 at 5ft9 hoping to get up to 75/80kg by march but everytime I eat I seem to put on fat I still only have 12 inch biceps and 22 inch thighs
It's very very difficult to build any real muscle without putting on some fat unless you're using special supplements, unfortunately you've got to accept that you will get some fat gain.
Although you sound like you've got a long way to go before you're going to be "fat" so eat big train hard and see where you end up.
Also I wouldn't set an arbitrary weight as you will just end up smashing down food watching the scales go up and thinking "Oh great I'm nearly there!" when in reality to put on 6.5kg before March would be mostly fat.
I'm sure one of the guys who actually manages to stay lean will be able to give you some more focused advice, being a chunky monkey I'm not well placed for the ins and outs
Last edited:
It's very very difficult to build any real muscle without putting on some fat unless you're using special supplements, unfortunately you've got to accept that you will get some fat gain.
Although you sound like you've got a long way to go before you're going to be "fat" so eat big train hard and see where you end up.
Also I wouldn't set an arbitrary weight as you will just end up smashing down food watching the scales go up and thinking "Oh great I'm nearly there!" when in reality to put on 6.5kg before March would be mostly fat.
I'm sure one of the guys who actually manages to stay lean will be able to give you some more focused advice, being a chunky monkey I'm not well placed for the ins and outs
Thanks for the advice. I do look in the mirror some morning and think stop eating you podgy ******* its nice to know that high teens isnt that bad.
The only reason Ive set march is cause its after my g/f's birthday so figured that would be a good start to cut the booze and prep for summer and the week ive got in turkey in september.
What would be your advice guys?
Last edited:
Man of Honour
That's the trap many people fall into, Delvis used to be the same IIRC but he's managed to get out of that mindset and made some good gains.
It's all about consistency, if you're diet and training are consistent then it's relatively easy to make small tweaks if you feel you are gaining a little too quick and therefore putting on excess fat.
Ive just done a quick calculation based on those numbers it looks like ive put on around 2kg of fat for the 5kg weight ive put on since october. I suspect some of the remaining 3kg is water retention though
Is a 20% fat gain to be expected?
I r srs.
Soldato
I'll just leave this here.
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
Associate
Looks to be high but it is definitely in a bent position 
- Status