*** The 2016 Gym Rats Thread ***

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TomProx said:
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myfitnesspal is probably the number #1 place to start with tracking your nutrients ;)

Either the app or the website but either way I would use that for tracking your intake and stick to it!

If you tweak your food intake depending on your goals and stick to it you won't go far wrong :D
 
tom_e said:
Without any sort of quantities no one will be able to give you a decent answer, you can lose or gain weight on any types of food it's the quantities that are important.

Also what's your weight and height as again one mans cutting diet is another mans bulk.
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Yeah i understand, sorry if i seem a little bit stupid regarding the question, still trying to get my head around all of the information, I'll give you my weight and height later today and the quantities of my food intake.

T1Cybernetic said:
myfitnesspal is probably the number #1 place to start with tracking your nutrients ;)

Either the app or the website but either way I would use that for tracking your intake and stick to it!

If you tweak your food intake depending on your goals and stick to it you won't go far wrong :D
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Thanks, I'll take a look at it :)
 
I'm getting a little bit of groin pain from squats since Monday, i'm guessing i'm not stretching enough or maybe because i'm stretching before hand and not after? To get rid of it should i be laying off squats for now? I only started them recently for stronglifts so not lifting particularly heavy yet and was fine doing them this morning through the pain, it's more of a minor annoyance than actual pain but i don't want end up injuring myself.

It's in the red circle area in this pic, the bright red lower one not the two darker hip flexor ones.

o4pmbhj.jpg
 
Welcome to DOMS, I was exactly the same after just starting squats again the other week. Keep powering through and then you will be good.

Keep stretching and keep at it, the pain will go the more you do it. Unless it is excruciating and you genuinely believe you have done damage.

Bit of an update, I have switched from SL to the plan outlined by GordyR, I am going to see how i go with this for a couple of months and then see what teh GAINZ are like.
 
NexusK said:
I'm getting a little bit of groin pain from squats since Monday, i'm guessing i'm not stretching enough or maybe because i'm stretching before hand and not after? To get rid of it should i be laying off squats for now? I only started them recently for stronglifts so not lifting particularly heavy yet and was fine doing them this morning through the pain, it's more of a minor annoyance than actual pain but i don't want end up injuring myself.

It's in the red circle area in this pic, the bright red lower one not the two darker hip flexor ones.

o4pmbhj.jpg
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Go see a physio if the pain lasts more than a couple of days.

But if your technique isn't great, then it will happen again... So get a video posted.

Biz.Kid09 said:
Welcome to DOMS, I was exactly the same after just starting squats again the other week. Keep powering through and then you will be good.

Keep stretching and keep at it, the pain will go the more you do it. Unless it is excruciating and you genuinely believe you have done damage.

Bit of an update, I have switched from SL to the plan outlined by GordyR, I am going to see how i go with this for a couple of months and then see what teh GAINZ are like.
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Try 4-6 months if you want to actually see the difference. :)
 
It feels alright moving about this morning but i think i'll miss out squats tomorrow just in case so it gets a rest until Monday. My technique probably isn't great, i can't think of anywhere to sit my phone to take a video but i'll have a look when i'm doing them again on Monday.

The days SL has me doing deadlifts and squats on the same day it wipes me out, i've usually stopped sweating by the time i'm showered and leaving the building but on those days i'm still dripping by the time i've done the 20min walk home :eek: I'm really enjoying it though, it's nice to have a plan for change.
 
NexusK said:
It feels alright moving about this morning but i think i'll miss out squats tomorrow just in case so it gets a rest until Monday. My technique probably isn't great, i can't think of anywhere to sit my phone to take a video but i'll have a look when i'm doing them again on Monday.

The days SL has me doing deadlifts and squats on the same day it wipes me out, i've usually stopped sweating by the time i'm showered and leaving the building but on those days i'm still dripping by the time i've done the 20min walk home :eek: I'm really enjoying it though, it's nice to have a plan for change.
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You have to work out for your own pain thresholds what you can train through/with... If you have tweaked something, there is not shame in taking time off: missing a week or two is nothing compared to taking six months off due to something going very badly wrong if you hammer yourself despite warning signs. :)

Remember: you get pain for a reason. :D
 
NexusK said:
I'm getting a little bit of groin pain from squats since Monday, i'm guessing i'm not stretching enough or maybe because i'm stretching before hand and not after? To get rid of it should i be laying off squats for now? I only started them recently for stronglifts so not lifting particularly heavy yet and was fine doing them this morning through the pain, it's more of a minor annoyance than actual pain but i don't want end up injuring myself.

It's in the red circle area in this pic, the bright red lower one not the two darker hip flexor ones.

o4pmbhj.jpg
Click to expand...

I started SL in August last year, and experienced the groin pain you are describing. Working a desk job for 10 years and not working out is what i put it down to. Anyway I quickly hit a wall when I got to around 50-60kg, I had to deload a few times and make sure i stretched on my non gym days. It seemed to linger for quite some time but eventually it just faded away and i don't feel it now. My squat is up to 120kg, which i don't think is too bad considering i'm under 70kg.


On another note, does anyone experience a drop in strength after a short break? I had about 9 days off the gym, come back and my squat and bench had dropped quite a bit. Strangley my OHP stayed exactly the same. I ate maintenance calories and minus the odd few days, ate atleast 1g per lb of protein.
Have serious DOMS in my legs too, which i did expect. I trained Sunday and Monday and my legs are still aching :(
 
do i need to change anything or will this keep in good stead?

day 1

Squat 3x5 15kg each side
Bench 3x5 15kg each side
dumb bell rows (each arm) 3x8 (16 weights)
fly rear delt machine 3x10 (70 on machine)
2 leg machines (70s on machine)
triceps

day 2

Front Squat 3x5 10kg each side
Overhead Press/Incline Bench 3x5 (15kg each side) (100 on overhead press machine)
Romanian Deadlift 3x8 (15kg each side)
Lat Pulldowns 3x8 (85 on machine)
Abs and curls
 
Rage1999 said:
do i need to change anything or will this keep in good stead?

day 1

Squat 3x5 15kg each side
Bench 3x5 15kg each side
dumb bell rows (each arm) 3x8 (16 weights)
fly rear delt machine 3x10 (70 on machine)
2 leg machines (70s on machine)
triceps

day 2

Front Squat 3x5 10kg each side
Overhead Press/Incline Bench 3x5 (15kg each side) (100 on overhead press machine)
Romanian Deadlift 3x8 (15kg each side)
Lat Pulldowns 3x8 (85 on machine)
Abs and curls
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What are your trying to do? Maintain your current strength/fitness?
 
maccapacca said:
I'm building a ghetto power rack in my garden what's the consensus or options for a barbell?
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Olympic Barbells are about £50 online for a good chrome one rated to 320kg. I think I used Fitness-superstore.co.uk. On the power rack, I bought a pair of Squat stands for about £50 on Amazon that are rated to 180kg and have served me well.
 
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Rage1999 said:
Just do what I'm doing and gradually increase the weights I'm lifting. Stay slim and get a bit of muscle
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Your weights are quite light, so it'd be good to get those up. For your compounds, every time you complete all of your sets with good form add 2.5kg to the bar next session. You should find your strength shoots up.



I bought a bar from Strength shop, the ******* bar. Chuffed with it.
 
As long as it has knurling in the middle then it's all good. Though I don't like too much whip on the bar. A lot of bars are rated at 1500 lbs anyway.
 
I started SL 5x5 in February, did 2x sessions a week for the first 4 weeks due to holidays and easing back into it, and have had a week off in April as I was working away in London, but I'm starting to see some okay progress... apart from being weak and skinny as hell! :D

Started with 30kg squat/bench and row, 20kg OHP and 50kg DL.

Currently on:

77.5kg squat (3rd attempt on Monday, failed at 5/5/5/3/2 today - Bodyweight squats are within touching distance!)
35kg OHP (completed 35kg 5x5 last session but today's attempt at 37.5kg resulted in 4 then 2 (just) reps, so went back to 35kg for the remaining 4 sets, will stick at 35kg for a couple of sessions before moving up again)
107.5kg DL (no deloads on DL yet apart from the week off when everything deloaded by 10%)
50kg Bench
52.5kg Rows

Today my legs/knees/quads have hurt the most they've ever hurt, squatting 77.5kg (still out of breath after 3 mins rest in between sets) then following that up with a 107.5kg DL nearly killed me. :o

Weight has gone from 12st 0lbs to 12st 11lbs (76kg to 81kg) - although I shot up around 3 lbs after starting taking creatine (which has helped, I've stormed through the squats after deloading at 55kg) so that's around 8lbs of 'real' weight gain, with maybe a little fat around my belly, nothing major though - I'm 6ft 3in, I've just turned 35. Currently eating 3200kcals a day, about 160-180g of protein on a workout day (typically less on non W/O days).
 
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Looking for a bench that folds away pretty flat. Needs to do perfectly flat and inclines. I'm 12.5st and will be doing largely DB presses and one handed rows off it.

Amy advice please - cost not a problem if it goes really flat.
 
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