Poll: ***The all new gymrats thread***

Do we archive this thread and start a new one for 2010?

  • Yeah good idea.

    Votes: 11 78.6%

  • Nah I'm happy with this one.

    Votes: 3 21.4%
  • Total voters
    14
Status
Not open for further replies.
Jonny L said:
Guys, I have a question with respect to cardio and the calories which body building requires daily? I understand that I need to eat an excess to maintain good growth and recovery, however, I don't want to put on too many (I accept I'll put on some) pounds of fat. Would it be plausible to perform cardio in the morning before breakfast in an effort to save my daily calories for muscle and attempt to burn off fat before I eat? And would this be even remotely effective?

cheers for any help :)
Click to expand...

You need to work out your MBR (metabolic rate) to see what your body needs just to maintain what you've got. Then and only than can you start working out what you need. You can't pluck a figure from the sky. Nutrition, diet and exercise are closely linked but one without the other doesn't work. You don't need lots of clever forumlas or science, but you just need to be honest to yourself and work out exactly what your body needs. Best place to do it is by a qualified nutritionist or instructor at hte gym that knows his stuff. You can attempt at doing it it yourself if you know what you are doing and have the tools for the job. :)

My basal rate is rounded to around 3300 cals per day - I only consume 3500 or so a day, but that's enough for slow recovery and slow progress, but I cant' be bothered in doing the whole bulking/cutting thing as I don't believe it's a sensible way of doing it.
 
A light meddley upper/lower session for me yesterday. I did some light chest work to get the shoulder moving and get some blood flowing. No big weights for a while though for chest unfortunately.

Incline BB:

16x40
12x60
10x70
10x70
10x70
10x70

Followed by 4 sets of RC work.

Incline cable flies // superset with incline DB press

10x10 // 10x16
10x10 // 10x20
10x10 // 10x20
10x15 // 10x20
10x15 // 10x20

Flat cable flies // flat DB

10x10 // 10x20
10x15 // 10x20
10x15 // 10x20
10x15 // 10x20
10x20 // 10x22.5


Front squats:

10x60
8x70
6x80
6x80
6x80
6x80

Leg press:

8x180
8x220
6x260
6x300
6x340
5x380

Average session. So so irritating ahving to use lightweights, though I did concentrate on slowing down the eccentric and concentric movements which did bring on a heck of a pump. Still kept the volume high though.
 
Jeffstar said:
Re: the bicep curls. Dunno why some find it hard to believe. When you've been training a few years in a gym thats dominated by steroid abusers you get used to seeing crazy poundages being thrown around :D
Click to expand...

Dude, you and I are pretty similar in terms of training and ethos, but 180kg is simply unbelievable! Have you honestly seen that?! It just seems a little OTT to me.

I'm not saying that the_chico is lying, not at all, I just find it so hard to believe, when you have some of the world's strongest people pushed to the limit on 450kg deads and squats, I can't see how nearly 1/2 of that is done purely by using biceps and strict form.
 
Today:

Deads:

12x100
8x130
8x160
6x180
4x200
4x200
2x220

Single arm DB Rows:

8x40
8x40
8x40
8x40
13x40

Cable shoulder raises:

10x10
10x10
8x15
8x15
7x20
6x20

Push press:

8x40
8x50
8x60
7x70
5x80
2x90

BW Chins

4x5 reps

That's it, short and sweet but fun. :D
 
The Craig said:
I'm sure for protein all you need is 1-1.5grams per lb lean body mass after reading a thread earlier.. (Thread title :Protein Intake)
Edit actually sorry I think they're the same thing. I need to start doing some more cardio, haven't done any in the gym in a while but I need to start doing some running outside.
Click to expand...

Personally I keep a ratio of 1:1. Some people like a protein bias of 2:1 though.
 
Saturday:

Powercleans:

8x60
7x70
6x80
6x90
5x100

Shrugs:

10x100
8x140
8x170
7x200
5x220
10x140

T-bars:

10x40
10x40
8x55
8x70
8x90
6x110

Arnies (no backrest):

10x12
10x15
10x17.5
10x20
8x22.5
5x25

V-grip pull down:

10x100
8x100
8x100
7x100
7x100

Followed by 15mins of HIIT.
 
I love to clean! :D

Managed to gouge part of my shin out doing them though :o Ah well, no pain no gain - didn't quite need 1st aid but I had nice red socks afterwards :D

I'm happy on 110kg at the moment, ideally I'd love to break 120 - but I'll have to see how that goes. I'm tempted to push my DLs up to 230, and break 200 squats. My chest is lagging behind, but the ratio is about right you should always be able to do 30% more on dls/squats than on chest press IMO.

Ideal world? Clean 130-140, DL 260, squat 220 by the end of the year. Doesn't sound like a big increase, but it's enough to push myself very very hard. Even with my chest lagging I should be back up to 150kg chest soon enough (damned shoulder :() which will leave me sitting at 630kg which is pretty awesome. Actually I'd like to break 600kg by the end of the year that's my true goal.
 
Lowers testosterone levels, dehydrates you, and puts unnecessary strain on your liver and your ability to absorb nutrients, regenerate and build muscle. But the occaisional hair let down time isn't the end of the world.
 
Being French and loving wine myself I'd be a hypocrite to say that it's not a good thing to do! :D Everything in moderation. Fortunately my base test levels are relatively high and I'm lucky I can get away with maybe a bit more abuse, but a glass of wine is going to have neglibile effect. It's about self control. :)
 
I did legs too today! :D

Back squats:

WU: 16x60
10x100
8x120
8x140
6x160
7x160
5x160
DS:10x100

SLDL:

8x100
8x100
8x110
8x120
6x120

Step ups:

5x100 (per leg)
5x100 (per leg)
5x110 (per leg)
5x120 (per leg)
ds:7x100 (per leg)

Leg press:

10x200
8x240
8x280
6x320
5x360
ds:12x240


TOTAL TONNAGE:30,540!! 30.5T!!!!!! :cool: :D :D

15mins of rowing @ max resistance
 
Status
Not open for further replies.
Back
Top Bottom