Gym And Supplement Discussion

[Birds]

Just read through this, some really strong boys on here, keep it up fellas

The whole thread? Wow that's patience lol.

[GTR_JOEY]

Yes, considering 90% of all posts are rubbish

[R31Nismoid]

hehe I don't think you realise who Markos is... Yet

[Birds]

Pretty sure it's the same guy from NS.

[TM7GTR]

Thanks birds

So I'll just keep doing what I been doing the past couple of weeks. Chicken breast and broccoli for lunch, Fruits as snacks and oats etc for breakfast.

Dinner what ever I feel like but make sure it's healthy with brown rice, brown pasta or mashed sweet potato.

And instead of running can I just keep pumping phat weight sessions because my ankle is farked from jumping off a cliff so can't run far

Don't be scared of fat though, eat a decent amount of polyunsaturated and monounsaturated fats (avocado for example).

If your ankle is screwed, try rowing. Rowing has to be one of the absolute best forms of full body cardio around, and it's super easy to manipulate your stroke rate etc. for a harder or easier session.

[Trozzle]

it's super easy to manipulate your stroke rate

Read and learn, girls.

[Birds]

Thanks birds

So I'll just keep doing what I been doing the past couple of weeks. Chicken breast and broccoli for lunch, Fruits as snacks and oats etc for breakfast.

Dinner what ever I feel like but make sure it's healthy with brown rice, brown pasta or mashed sweet potato.

And instead of running can I just keep pumping phat weight sessions because my ankle is farked from jumping off a cliff so can't run far

Yes. And drink a shit ton of water, nothing but water.

You can try rowing, as Tom suggested, or boxing (my personal recommendation) as a substitute for running. Boxing will have you sweating and even though you hop around a lot on your feet, it doesn't as such put a lot of pressure on your leg joints like running does. Even shadow boxing is very good cardio.

[Manuel Kasko]

Thanks for all the info!

Birds whats this protein you are currently taking?

I havent been taking any since I started this workout plan but now its gotten more serious I am in the market for some.

From what I have read I need to find one with no carbs

[Trozzle]

Thanks for all the info!

Birds whats this protein you are currently taking?

I havent been taking any since I started this workout plan but now its gotten more serious I am in the market for some.

From what I have read I need to find one with no carbs

Bulk Nutrients WPI

http://www.bulknutri...n-isolate-wpi-5

Price has gone up recently and is explained on their page why, but even still in my opinion (and that of many others) the quality and taste of BN protein is well above most competitors.

So far I've personally tasted vanilla, chocolate, and banana flavours and they all taste exactly as you'd expect (nothing f**king retarded and gagworthy). Karl however (Star33) had choc-mint and didn't like the taste...but honestly I wouldn't expect an obscure flavour like that to taste great anyway

Just the other day I received my 5kg vanilla and 2kg powdered oats and am as always very happy with my purchase from these guys.

[Birds]

Birds whats this protein you are currently taking?

I havent been taking any since I started this workout plan but now its gotten more serious I am in the market for some.

From what I have read I need to find one with no carbs

As Troy said, BN WPI. Committed to a 5kg bag, no regrets.

[NickR33]

+1 for the rowing machine... I use it in my circuit/HIIT workouts... guaranteed to make you lose your lunch lol

[GTR_JOEY]

Next time your on the rower nick.. See how fast you can do a 500m sprint.. Now that's a flogging

Best time we have here on our record board is 1:26

Obviously varies from machine to machine and resistance settings

Edited August 9, 2012 by GTR_JOEY

[SRS13]

After a back session yesterday, I jumped on the rower to finish off. I was stuffed after 4 minutes! Well 3 really but pushed to 4!!! Definitely going to do this more often but I'll change it up and do rows after back, cycle after legs and running at other times. It will be my first real go at any cardio in 9 months of training...

[Manuel Kasko]

Just smashed a good 2km on the rowing machine.

Then pumped some boxing and then back on the machine for another 800m

But for the 800 I did 100m slow and then 100m as fast as I could etc.

Seriously hard work that machine!

I think my average was 2.10 for 500m

[NickR33]

GTR_JOEY: sounds painful and unpleasant! a lot of my friends were rowers in high school and watching them race each other, then collapse and throw up in the spew bucket was enough for me lol

I do see many people using the wrong technique on the rowing machines... pulling with the arms before your finished straightening the legs... like the oly lifts, the arms should be kept straight to maximise your leg power, then only use your arms right at the end to finish the pull... its a leg and lower back exercise!

legs > back > arms... then arms > back > legs

good vid, its a bit too technical for non-rowers but has some helpful tips of you skip through

[GTR_JOEY]

Yea they're an excellent fitness tool,

We sometimes throw short sprints in our circuits and it sends the heart rate straight through tue roof..

Damn I feel it in my glutes and hamies though..

Edited August 9, 2012 by GTR_JOEY

[markos]

hehe I don't think you realise who Markos is... Yet

lol, thanks. We've shifted our focus mainly to competition and away from general fitness training, so I wont get too involved in the general stuff, but if anyone is interested in competitive powerlifting, i'll gladly help.

Were currently prepairing to send a team of 17 to Slovakia in 5 weeks for the Worlds, hopefully Auatralia can win its first ever Team Medal from a WC

[R31Nismoid]

Stepping up onto the world stage is certainly a focus change.

Gym still running for general or that also changed? (as in personal focus or business?)

[NickR33]

I just looked up the 83kg Raw class grading scale... was curious about competitive powerlifting until I had a look at that... I either need to lose some weight or man up lol

Good luck in Slovakia!

[Mitcho_7]

I have decided I'm actually going to start being a bit more serious with going to the gym. Not flaking on a session because I don't feel like it and stuff.

What do you guys reckon is a good number of times to work each muscle group per week, 1 or 2 times? Currently been going with one/ none because I'm lazy...

And Do people still use creatine mono hydrate pre and post sessions these days?