*** The 2016 Gym Rats Thread ***

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mrthingyx said:
Nice work, dude... :)

And 20kg in each hand is a bit crazy! :D
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Still only 63kg but tbf I'd only done 3 sets of 6 on squats so my legs were still reasonably fresh! It is starting to present a problem though - it's like doing a farmers walk while you're squatting and trying to balance yourself - I'm half considering using a barbell in the front rack position but I don't want to end up causing a car crash in the gym, so I think I'll just tell my traps to stop whining and get stronger! I'd use dumbbells too but they tend to bump into the step...

On a form related note, I don't elevate the rear foot too high or too far away relative to the front because I don't like how that feels - I assume the only important thing is to prevent it from being able to contribute to the movement too much and obviously use the increased potential ROM the elevated front foot provides - so that's a comfortable position and I stick with it.
 
I used to do them in front rack (and have done them with a rear rack, too), but prefer Dumbbells. :)

Regarding form, the rear foot shouldn't be elevated too high as you don't want your hips to start skewing, regardless of ROM.
 
I'm cutting and need to reduce my carb intake further I think! I've cut out all the crap but still have a decent amount of good carbs in my diet (Oats, Wholemeal bread, Wholegrain rice & sweet potato etc) I reckon the ones to target to reduce at the moment are the bread and rice. Usually have a sandwich for my first lunch so can change to a wholegrain wrap instead and my second lunch i usually have Chicken, Peppers, Broccoli, spring onions with rice. Any ideas what I can replace the rice with?
 
I recommend replacing all carbs with thin air.

If you want to reduce carbs just reduce the quantity of rice you're eating? Replace with extra veg.
 
tom_e said:
Eat tren, inject doughnuts, get gainz?

I've been looking for a more efficient way to get my doughnut allowance in.
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People keep bringing boxes of Krispy Kreme's into the office. Not fun surrounded by people eating donuts when you can't have one.

It's ok though I just need to remember they will all be mirin my gains soon :cool:
 
XeNoN89 said:
I'm cutting and need to reduce my carb intake further I think! I've cut out all the crap but still have a decent amount of good carbs in my diet (Oats, Wholemeal bread, Wholegrain rice & sweet potato etc) I reckon the ones to target to reduce at the moment are the bread and rice. Usually have a sandwich for my first lunch so can change to a wholegrain wrap instead and my second lunch i usually have Chicken, Peppers, Broccoli, spring onions with rice. Any ideas what I can replace the rice with?
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There's no such thing as 'good' carbs. GI for instance is meaningless in the context of a mixed meal - anything that could be digested quickly in isolation gets slowed down by being mulched up with protein and fat.

The only things that matter with carb choices on a diet are things like
1) how the calories/macros fit in your overall target for the day
2) how filling they are - e.g. rice has low satiety and is low volume for the grams/cals
3) the nutrient density (vitamins, minerals etc) of the your carb choices, i.e. if the majority of your choices are nutricious and a minority more or less pure sugar, this is obviously better for general health than the reverse
4) whether they're too your preference - it's much, much easier to adhere to a diet including foods you enjoy, even if this means limiting the quanity of them

As for the rice thing, either just don't have rice, use a 'diet-version of rice substitute' like blitzed cauliflower (farts) or those (rubbery) Zero/Slim type products that are made up of fibre or just put more veg on your plate instead since many are high volume/low calorie.
 
XeNoN89 said:
People keep bringing boxes of Krispy Kreme's into the office. Not fun surrounded by people eating donuts when you can't have one.

It's ok though I just need to remember they will all be mirin my gains soon :cool:
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Depending on how poverty your dieting calories are you could fit one in occasionally without sacrificing the quality of the rest of your diet. A person dieting on 1500 cals to lose 0.5-1% of their total bodyweight a week is going to have to suffer with food choices more than someone the same height/weight who is considerably more active - even if that just means they walk a lot more per day - who can lose at the same rate on 2000 cals so it's good incentive to have a more active lifestyle regardless of if you're trying to lose weight or not.

That said dieting also contains a willpower element and it's good to exercise that and be comfortable learning to say no... as long as it doesn't get to the point you're saying not to social eating events because it doesn't fit your chicken and broccoli diet or you ennd up restricting yourself so much that you go crazy one day and eat a whole box of Krispy Kremes (entirely avoidable with a less severe approach).
 
Just started back in the gym again, starting Stronglifts once again. Got some serious feels in the thighs (DOMS!) from squats on my first day back on Tuesday.

How do you guys deal with reducing the pain before going back too it. I have Workout B tomorrow so squats nice and early again. Just stretch, stretch and stretch some more?
 
Biz.Kid09 said:
Just started back in the gym again, starting Stronglifts once again. Got some serious feels in the thighs (DOMS!) from squats on my first day back on Tuesday.

How do you guys deal with reducing the pain before going back too it. I have Workout B tomorrow so squats nice and early again. Just stretch, stretch and stretch some more?
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You'll always get DOMS for a short time if you haven't trained before/coming back from a break, not much you can really do other than just grin and bare it - just do your next workout and you'll feel better, then it probably be gone for good by the next session or subsequent ones.
 
Biz.Kid09 said:
How do you guys deal with reducing the pain before going back too it. I have Workout B tomorrow so squats nice and early again. Just stretch, stretch and stretch some more?
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heat packs on your quads before hitting the gym ;), helps to reduced the pain.
 
Thanks for the advice guys, I am currently moping around the office with my thighs on fire. Squats may be the end for me tonight.

Started Stronglifts from the start so building my way up!

I get a usual solid 7/8hrs and I am fixing my food intake (once again! :()
 
Well since taking more care of my shoulders having a much better time on the bench, both flat and incline. I didn't quite realise how awfully tight everything was in my shoulders, still of course a long way until I undo all the damage from the sedentary lifestyle but a promising sign.

I'll start implementing some military presses into my routine again next week to see how the feel. Also while Pure Gym I go to is actually relatively decent for free weights, it's missing a back extension bench. There is some machine that you sit on and lean back, but I max that out and don't feel like I'm doing my back any good.
 
I'm quite a shy person so i've always stayed away from the free weights area as it's always quite busy with big muscly guys and i didn't want to look daft, but this morning i decided to go for it on a whim while walking past them to get the the machines i usually use. Now i feel daft for avoiding them for so long as 2 of the guys noticed i was unsure what i was doing, came over and started pointing things out to me so i knew what and where everything was. People that my subconscious thought intimidating instantly were helpful and nice.

Up until now i had just been doing the approximate exercises on these types of machines to what are in stronglifts but even after one session on the free weights i can feel it's different. I couldn't lift as much for a start, roughly 5-10KG less depending what i was doing and struggled with the last rep, just lifting one of the heavier bags of shopping out of the trolley earlier and i could feel a bit of pain across my chest from the bench press, the equivalent pulley thing never left me hurting.

I was all set to switch to the new gym that's just opened up down the road as it's one massive room filled with weights and thought it would be easier to get started there. I won't bother now :)
 
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