Monster!
Spirits lifted slightly? Knowing I could curl the majority of human beings would put a smile on my face! Good lifting!
Completely shagged out
, still buzzing abit certainly going to ache in the morning.Poll: ***The all new gymrats thread***
- Thread starter Freefaller
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Completely shagged out
, still buzzing abit certainly going to ache in the morning.
This is my sketchy understanding of it, it's not 100% but I *think* I've got this right...
Having some carbs (the right ones) does give an insulin response which blunts cortisol. So there will be no cortisol before your workout but then again there are no catecholamines to stop the insulin being released, so basically you have to time the insulin release to come just before your first heavy set so that it'll be floating around and therefore stops the catabolic hormones (cortisol, glucagon, and adrenaline (and other catecholamines.)) Incidentally pro bodybuilders do this with quite a lot of success by the use of exogenous insulin though as has been alluded to it's bloody dangerous!). What normal people do is try to mirror there methods but use the body's own production, which is just as effective, just less anabolic!
So it's all about getting the right nutrients in before a work out, you need insulin to build significant muscle, end of, FACT etc... Catecholamines (catabolic hormones) both block and blunt insulin, this effectively robs us of the most productive time for building muscle (which seems a shame considering we put so much effort into it!) as a result of the increased androgen absorption after you've completed your work out. It is the perfect time to have insulin and the right aminos floating around your body, however to acheive this you either have to be dealing with naughty products (slin) or take high GI carbs pre workout.
From what I've learnt/understood, getting the carbs in there first suppresses cortisol as mentioned above, as such it spares muscle oxidation and allows for a higher percentage of any protein taken at the same time to be used for anabolic processes rather than for the creation of glycogen and/or conversion to energy. That's the theory I believe, a bit like Ben90 suggested. There are many studies that back it up (easy to find but can link if you want?). The rise in insulin caused by the drink/food/etc... around the workout is a potent stimulator of many hypertrophy pathways at a cellular level which encourages the development of new cell nuclei - the first stage of myofibrillar growth. Even if you are a bit of a carb hater or try and keep them to a minimum, I think these are good enough reasons to still consider using carbs pre workout.
As such i have complex carbs/protein meal a good hour before my workout, and a banana 15 mins or so before (ideally you should ensure you have decent aminos floating around too - but this is optional, and only really necessary if you're an elite trainer). In fact most of this really applies if you really are at an optimum state of training - however, what harm can it do?!
Sorry for the slightly garbled explanation, it's stuff I sort of know, but not really 100%. I've probably got a bit of it wrong.
Having some carbs (the right ones) does give an insulin response which blunts cortisol. So there will be no cortisol before your workout but then again there are no catecholamines to stop the insulin being released, so basically you have to time the insulin release to come just before your first heavy set so that it'll be floating around and therefore stops the catabolic hormones (cortisol, glucagon, and adrenaline (and other catecholamines.)) Incidentally pro bodybuilders do this with quite a lot of success by the use of exogenous insulin though as has been alluded to it's bloody dangerous!). What normal people do is try to mirror there methods but use the body's own production, which is just as effective, just less anabolic!
So it's all about getting the right nutrients in before a work out, you need insulin to build significant muscle, end of, FACT etc... Catecholamines (catabolic hormones) both block and blunt insulin, this effectively robs us of the most productive time for building muscle (which seems a shame considering we put so much effort into it!) as a result of the increased androgen absorption after you've completed your work out. It is the perfect time to have insulin and the right aminos floating around your body, however to acheive this you either have to be dealing with naughty products (slin) or take high GI carbs pre workout.
From what I've learnt/understood, getting the carbs in there first suppresses cortisol as mentioned above, as such it spares muscle oxidation and allows for a higher percentage of any protein taken at the same time to be used for anabolic processes rather than for the creation of glycogen and/or conversion to energy. That's the theory I believe, a bit like Ben90 suggested. There are many studies that back it up (easy to find but can link if you want?). The rise in insulin caused by the drink/food/etc... around the workout is a potent stimulator of many hypertrophy pathways at a cellular level which encourages the development of new cell nuclei - the first stage of myofibrillar growth. Even if you are a bit of a carb hater or try and keep them to a minimum, I think these are good enough reasons to still consider using carbs pre workout.
As such i have complex carbs/protein meal a good hour before my workout, and a banana 15 mins or so before (ideally you should ensure you have decent aminos floating around too - but this is optional, and only really necessary if you're an elite trainer). In fact most of this really applies if you really are at an optimum state of training - however, what harm can it do?!
Sorry for the slightly garbled explanation, it's stuff I sort of know, but not really 100%. I've probably got a bit of it wrong.
Completely shagged out
Good!
20min static hang?!
Good!
20min static hang?!
**** me not in one go lol
just the period of time I was hopping on and off for! 2-3 minutes I averaged each time
.
LOL! Thank goodness for that - I thought you might have really been a machine and not human!
Soldato
Something about arm day just makes you feel better eh
Nice weights there too.This is my sketchy understanding of it, it's not 100% but I *think* I've got this right...
Having some carbs (the right ones) does give an insulin response which blunts cortisol. So there will be no cortisol before your workout but then again there are no catecholamines to stop the insulin being released, so basically you have to time the insulin release to come just before your first heavy set so that it'll be floating around and therefore stops the catabolic hormones (cortisol, glucagon, and adrenaline (and other catecholamines.)) Incidentally pro bodybuilders do this with quite a lot of success by the use of exogenous insulin though as has been alluded to it's bloody dangerous!). What normal people do is try to mirror there methods but use the body's own production, which is just as effective, just less anabolic!
So it's all about getting the right nutrients in before a work out, you need insulin to build significant muscle, end of, FACT etc... Catecholamines (catabolic hormones) both block and blunt insulin, this effectively robs us of the most productive time for building muscle (which seems a shame considering we put so much effort into it!) as a result of the increased androgen absorption after you've completed your work out. It is the perfect time to have insulin and the right aminos floating around your body, however to acheive this you either have to be dealing with naughty products (slin) or take high GI carbs pre workout.
From what I've learnt/understood, getting the carbs in there first suppresses cortisol as mentioned above, as such it spares muscle oxidation and allows for a higher percentage of any protein taken at the same time to be used for anabolic processes rather than for the creation of glycogen and/or conversion to energy. That's the theory I believe, a bit like Ben90 suggested. There are many studies that back it up (easy to find but can link if you want?). The rise in insulin caused by the drink/food/etc... around the workout is a potent stimulator of many hypertrophy pathways at a cellular level which encourages the development of new cell nuclei - the first stage of myofibrillar growth. Even if you are a bit of a carb hater or try and keep them to a minimum, I think these are good enough reasons to still consider using carbs pre workout.
As such i have complex carbs/protein meal a good hour before my workout, and a banana 15 mins or so before (ideally you should ensure you have decent aminos floating around too - but this is optional, and only really necessary if you're an elite trainer). In fact most of this really applies if you really are at an optimum state of training - however, what harm can it do?!
Sorry for the slightly garbled explanation, it's stuff I sort of know, but not really 100%. I've probably got a bit of it wrong.
Thanks mate. I always have 2 eggs with some rice about 45 mins before I start and a banana just before I begin, and I really notice it if I have to miss either for any reason.
I'm the same I feel less "productive" if I haven't had a decent meal or nutrition before a workout. I couldn't eat 2hrs before a workout for example - I need something to fuel me. Then again I push myself pretty hard.
If you think about it's all quite basic in terms of principles. However it's fascinating how your body works - I kinda wish I had taken up medicine or something along that line as I just find it incredible.
If you think about it's all quite basic in terms of principles. However it's fascinating how your body works - I kinda wish I had taken up medicine or something along that line as I just find it incredible.
I too find myself becoming interested in how the body works, in regards to lifting and exercise. I think it's only natural and having good knowledge of how the body works and good knowledge of nutrition can only lead to sensible training and better gains.
The problem is there is so much conflicting evidence, or tests, clinical studies or even just anecdotal evidence that it's sometimes hard to sift through the real stuff and the fake stuff. This is why knowing a bit of biology and basic physiological function is critical- a lot of people use the gym purely for vanity and functional efficiency, but really there's so much more to that in my opinion. Though you can get too bogged down in the minutae of detail rather than actually training. I try and maintain a good balance, and sometimes wish I had more time and money to experiment - but alas one must do as best one can!
managed a pb on deadlift just now
130kg x2 for one set
Been doing it once a week now for about 6 weeks although I've been pretty slack with my dedication recently
anyway did:
Deadlift (inc bar):
70kg 1x8
100kg 1x6
110kg 1x6
130kg 1x2
100kg 1x6
70kg 2x8 (shrugging at the top).
Chins:
3x5 BW (83kg)
pull ups
2x4 BW
dips:
4x6-8 BW
standing DB arnold press:
14kg/hand 3x8
bicep curl BB (inc bar)
25kg 2x8
30kg 1x6
25kg 1x6
cable lat pull WG (trying to get good at WG pulls):
60kg 1x10
75kg 2x6 (max machine has :/ )
static hold BW:
20seconds x4
I'm really enjoying this routine at the moment. It might not be the most balanced or ideal for muscle growth and strength but it incorporates the exercises I like best and leaves me shattered!
130kg x2 for one set
Been doing it once a week now for about 6 weeks although I've been pretty slack with my dedication recently
anyway did:
Deadlift (inc bar):
70kg 1x8
100kg 1x6
110kg 1x6
130kg 1x2
100kg 1x6
70kg 2x8 (shrugging at the top).
Chins:
3x5 BW (83kg)
pull ups
2x4 BW
dips:
4x6-8 BW
standing DB arnold press:
14kg/hand 3x8
bicep curl BB (inc bar)
25kg 2x8
30kg 1x6
25kg 1x6
cable lat pull WG (trying to get good at WG pulls):
60kg 1x10
75kg 2x6 (max machine has :/ )
static hold BW:
20seconds x4
I'm really enjoying this routine at the moment. It might not be the most balanced or ideal for muscle growth and strength but it incorporates the exercises I like best and leaves me shattered!
http://www.duo.uio.no/sok/work.html?WORKID=71651
Excellent example of not needing to eat 10000 meals a day, as long as you get your macros you can eat as much as you want, when you want!
Excellent example of not needing to eat 10000 meals a day, as long as you get your macros you can eat as much as you want, when you want!
I had a cracking workout just now and it's put a massive smile on my face My proportioning with my lateral delts is coming alone brilliantly which I've always felt I struggled with so that made me feel ontop of the world in itself! I got a wicked pump and had some impressive lifts considering the rest period. I, for once, was generally happy with what I saw in the mirror today.
Eccentric/Concentric 2:1, or 1:1 (controlled of course!) Rest Period: 60 seconds.
It went like this:
Flat Bench:
WU:
60KG x 6
70KG x2
80KG x 2
Working:
90KG x 5
92.5KG x 5
95KG x 5
97.5KG x 5
97.5KG x 5 (Last two reps spotted with a single finger under the bar)
So I'm not quite as strong as I was but only 2.5KG off and it's only the second week.
Wide Grip Pull Ups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
These felt good and are getting progressivley easier.
Military Press/Push Press:
55KG x5 MP
55KG x 5 MP
55KG x 5 MP/PP
55KG x 5 MP/PP
55KG x 5 MP/PP
Only had to push press on the last 2/3 reps minimally.
T-Bar Rows With Close Grip Cable Pulley Handle:
60KG x 8
60KG x 8
60KG x 6
60KG x 6
60KG x 6
I used 10's, 5's and 2.5's to make up the bar today as opposed to using the 20's as I found the plate touching my chest obstructed and limited my R.O.M. So I got a bigger R.O.M and burnt out a little bit earlier than I hoped! I also found the bar kept knocking against 'myself' which was a little off putting!
Standing EZ Curls:
30KG x 8
32.5KG x 8
32.5KG x 8
32.5KG x 8
32.5KG x 7
Last few reps on last 2 sets were a bit of a battle but I enjoy a struggle
Lying BB Tricep Extension:
30KG x 8
30KG x 8
30KG x 8
30KG x 8
30KG x 8 (Some serious involuntary shaking!)
DB Lateral Raise:
9KG x 15 either arm.
Job done.
Set the scales to '0' hopped on....13.9
WTF! I thought. Stepped off and it was 5lbs below '0'
Back on....14stone dead
I'm slightly leaner too, I dropped a scoop of whey out of my diet along with 2 eggs and a slice of bread and a bowl of rice as I just didn't need them. It wasn't my calorie allowance that needed addressing, but my training.
The bulks back on, screw the X-mas cut!
My proportioning with my lateral delts is coming alone brilliantly which I've always felt I struggled with so that made me feel ontop of the world in itself! I got a wicked pump and had some impressive lifts considering the rest period. I, for once, was generally happy with what I saw in the mirror today.Eccentric/Concentric 2:1, or 1:1 (controlled of course!) Rest Period: 60 seconds.
It went like this:
Flat Bench:
WU:
60KG x 6
70KG x2
80KG x 2
Working:
90KG x 5
92.5KG x 5
95KG x 5
97.5KG x 5
97.5KG x 5 (Last two reps spotted with a single finger under the bar)
So I'm not quite as strong as I was but only 2.5KG off and it's only the second week.
Wide Grip Pull Ups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
These felt good and are getting progressivley easier.
Military Press/Push Press:
55KG x5 MP
55KG x 5 MP
55KG x 5 MP/PP
55KG x 5 MP/PP
55KG x 5 MP/PP
Only had to push press on the last 2/3 reps minimally.
T-Bar Rows With Close Grip Cable Pulley Handle:
60KG x 8
60KG x 8
60KG x 6
60KG x 6
60KG x 6
I used 10's, 5's and 2.5's to make up the bar today as opposed to using the 20's as I found the plate touching my chest obstructed and limited my R.O.M. So I got a bigger R.O.M and burnt out a little bit earlier than I hoped! I also found the bar kept knocking against 'myself' which was a little off putting!
Standing EZ Curls:
30KG x 8
32.5KG x 8
32.5KG x 8
32.5KG x 8
32.5KG x 7
Last few reps on last 2 sets were a bit of a battle but I enjoy a struggle
Lying BB Tricep Extension:
30KG x 8
30KG x 8
30KG x 8
30KG x 8
30KG x 8 (Some serious involuntary shaking!)
DB Lateral Raise:
9KG x 15 either arm.
Job done.
Set the scales to '0' hopped on....13.9
WTF! I thought. Stepped off and it was 5lbs below '0' Back on....14stone dead I'm slightly leaner too, I dropped a scoop of whey out of my diet along with 2 eggs and a slice of bread and a bowl of rice as I just didn't need them. It wasn't my calorie allowance that needed addressing, but my training.
The bulks back on, screw the X-mas cut!
Nice weight! 
Associate
The bulks back on, screw the X-mas cut!
Is an Xmas cut even possible? The discipline would have to be monumental haha
Is an Xmas cut even possible? The discipline would have to be monumental haha
Discipline isn't a problem. When I'm home for X-mas the food simply wouldn't be there to eat day to day. I'll have to make sure it is
my workouts seem to be very different from anything here (full body not specific muscles for one workout) and i just wondered what you guys thought of it.
Warm Up
Rowing Machine 1000m 33 stokes per min
Mountain Climber 20 x 2
Spiderman Press Up 10 x 2
Dumbbell Squats 10 x 2 16kg
Main Work Out
Tricep Dip 6 x 3
Wide Grip Pull Ups 5 x 3
Renegade Dumbbell Row 12 x 3 16kg
Chest Fly on Bench 8 x 3 16kg
Shoulder Press 8 x 2 16kg
Barbell Clean and Push Press 5 x 3 10kg (olymipic bar + weight)
Lat Pull Down 8 x 3 60kg
Chest Press Bar 5 x 3 30kg
Press Up One Arm on Ball 10 x 3 Med ball
Press Up Both Arms on Ball 10 x 3 Med ball
Abs Work Out
Hanging Knee Raises 5 x 2
Decline Board Leg Thrusts 10 x 1
Lying Leg Thrusts 12 x 1
Stability Ball Hip Flexion 15 x 1
Ab Bicycles 30 x 1
Stability Ball Crunches with Arms Straight 10 x 1
Stability Ball Plank Hold 45 seconds x 1
Alternating Crunches 20 x 1
Floor Side Plank Holds 30 seconds x 1 per side
i hit about 30 seconds rest between sets and never really have a break between the abs work.
currently im sitting at 13st 7lbs 19% body fat, down from 16st 3lbs 28% body fat 2ish years ago (+ uni lifestyle =P ) ...oh yeah im about 6ft tall as well.
Just thought id throw it out there as i hadnt really seen any workout similar to mine.
Warm Up
Rowing Machine 1000m 33 stokes per min
Mountain Climber 20 x 2
Spiderman Press Up 10 x 2
Dumbbell Squats 10 x 2 16kg
Main Work Out
Tricep Dip 6 x 3
Wide Grip Pull Ups 5 x 3
Renegade Dumbbell Row 12 x 3 16kg
Chest Fly on Bench 8 x 3 16kg
Shoulder Press 8 x 2 16kg
Barbell Clean and Push Press 5 x 3 10kg (olymipic bar + weight)
Lat Pull Down 8 x 3 60kg
Chest Press Bar 5 x 3 30kg
Press Up One Arm on Ball 10 x 3 Med ball
Press Up Both Arms on Ball 10 x 3 Med ball
Abs Work Out
Hanging Knee Raises 5 x 2
Decline Board Leg Thrusts 10 x 1
Lying Leg Thrusts 12 x 1
Stability Ball Hip Flexion 15 x 1
Ab Bicycles 30 x 1
Stability Ball Crunches with Arms Straight 10 x 1
Stability Ball Plank Hold 45 seconds x 1
Alternating Crunches 20 x 1
Floor Side Plank Holds 30 seconds x 1 per side
i hit about 30 seconds rest between sets and never really have a break between the abs work.
currently im sitting at 13st 7lbs 19% body fat, down from 16st 3lbs 28% body fat 2ish years ago (+ uni lifestyle =P ) ...oh yeah im about 6ft tall as well.
Just thought id throw it out there as i hadnt really seen any workout similar to mine.
Soldato
I guess it depends on your goal Niir. You clearly wanted to lose fat but for me I think that would be too much work in one session to gain muscle growth, which is my goal.
OK so this is more MMA than Gym but I think it deserves a post in here!
Pudzianowski MMA first fight
http://www.youtube.com/watch?v=zFMNuVO7z3o
!!
Pudzianowski MMA first fight
http://www.youtube.com/watch?v=zFMNuVO7z3o
!!
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