Gym And Supplement Discussion

[markos]

You shouldnt deadlift with an arched back

[Birds]

Just went back and read my post, probably should have made that deadlifting part clearer...that was my example of something bleedingly obvious that I'd step in and say no no about because it's widely accepted as something you don't do. Definitely not something I'd recommend lol.

[Dose Pipe Sutututu]

I'll download that app now, I'll give it a go

In terms of workout, I'll give you a rough run down of what I would do

Back Example:

Deadlifts incs. 20kg bar

- warm up on 40kg 14~18 reps

- 2nd warm up on 60kg 14~18 reps

- getting into it on 80kg ~12 reps

- 100kg 8~10 reps

- 120kg 6~8 reps

- 140kg 4~6 reps

Bent over bench back row

- 30kg dumbbell 8~10 reps / 2sets

- 34kg 8~10 reps

- 36kg 8~10 reps

Seat cable row

- set to weight I can comfortably do 8~10 reps / 2 sets

- add more weight 8~10 reps

- add more weight 8~10 reps (slight assist)

Seated Pull down cable machine

Seated (diagonal) pull down machine

Pecdeck on reverse

then 10~15 minutes of cardio on the x-trainer or bike on random level 12.

I still call myself an amateur, but since highschool (2002) I have packed on over 20kgs through eating a shit load more and hitting the gym. When I first started I could barely bench 30kgs.

I am seeing some progress with the new diet, but summer is so close and I want to be shredded for the first time ever. I've never been shredded, but look ok if you know what I mean?

[TM7GTR]

Don't alter your workouts too much, but try lowering rest times/supersetting exercises to keep a high level of intensity with minimal stops (fire up your metabolism).

This will maximise your cardio exercise if you train in the fat burning zone. I recommend wearing a heart rate monitor and working at a moderate intensity (basic steady state cardio)

Good luck, but remember, just as it takes a long time to gain muscle, fat loss takes time too.

[Manuel Kasko]

Just drank my first protein shake with just water.

Tasted pretty good not the best tasting drink I have had.

Might try milk tomorrow and see how that goes down.

[markos]

Fat loss is much quicker than muscle gain

A kilo of muscle requires 4500 calories, sourced from protein, after enough stress has been applied to the muscles

Problem is the body uses 30% of protein calories for digestion

So if you ate 1,125gms of protein, say over a week, 30% of those are gone, leaving you well short of a kilo of muscle, actually 330 gms of protein short.

So you eat the extra 330gms of protein, only to find another 110gms have gone towards digestion, still short after 1565gms of protein.

To lose 1kg of fat you need to burn 9000calories over and above what your body needs as maintenance

So a workout burns between 300-500 calories, depending on various factors. Three x week is 1500 calories burnt, but not all are sourced from fat, glycogen stores in the muscle are used first

So those that claim to lose 5kg of fat in a week are really, really bad at maths, thats 45,000 calories burnt or not eaten in a week, good luck lol

Its 90% water

Fat loss is still much quicker than muscle gain

Notice I didnt say weight loss and weight gain

[Manuel Kasko]

I love this section

[TM7GTR]

Notice I didnt say weight loss and weight gain

Words of wisdom

[Trozzle]

Just drank my first protein shake with just water.

Tasted pretty good not the best tasting drink I have had.

Might try milk tomorrow and see how that goes down.

What protein? BN turned up already?

[Birds]

Farkin...first day back after the flu...bench is suffering bad

Everyone asking if I've been leaning up...no, I've just lost all my muscle lol.

[Trozzle]

Farkin...first day back after the flu...bench is suffering bad

Everyone asking if I've been leaning up...no, I've just lost all my muscle lol.

Your tears fuel me!

[Birds]

lol shuddup ya fk...my post-sickness bench is prolly still more than yours

[Mitcho_7]

So i have decided to switch up my split from chest/tris, legs/abs back/bis, shoulder/abs as i have been doing that for a fair while and i feel like my arms are lagging a little because im training them after doing chest and back. New split will be shoulders/tris, back/abs, chest/bis, legs/abs.

So today i had my first shoulder/triceps session and i can definently hit my tris harder with more weight and more reps. Pretty much the only exercise that has any push movement is behind the neck press and i do that first. I never really feel it in my tris too much though.

The only thing is after my workout i had an epic pump in my left tri and only a mild one in my right and it feels odd, almost like my right tricep didnt do anywhere near as much work.

Tri exercises i did were close grip bench 4x12, weighted dips 4x12 and overhead extensions 4x12. The last and second last sets of each exercise i usually fail the last rep so im working them reasonably hard. But i just dont get why i only got the pump in my left and not my right.

Anyone else ever had this weird one sided pump phenomenon? My form felt and looked decent in most of the exercises...

Edited August 30, 2012 by Mitcho_7

[Manuel Kasko]

What protein? BN turned up already?

Yep get it in before 3:00pm and it's next day delivery for orders below 4kg

[Trozzle]

lol shuddup ya fk...my post-sickness bench is prolly still more than yours

I love you man, you always bring me back down to earth hahahaha

[Manuel Kasko]

I love you man

Ultragay.jpg

Not rly just jelly

[Birds]

I love you man, you always bring me back down to earth hahahaha

<3

WOW I weighed in at 77kg tonight, lost 3kg of fluids/fat/muscle over the last week. That's the flu for you. I look shredded as hell, can't even pinch skin on my stomach, but fark that weight for a joke at 6'3. Time to start stuffing my face and hitting the weights. I will be back and stronger than ever!

While we're on the topic, what do people usually do when they come back from illness / a week or two off from the gym? Regular weight and just deal with pushing out less reps of it? Or drop the weight to shoot for the regular amount of reps?

I tried my regular weights tonight and it sure f**ked with my head. 100kg bench felt like 110kg and I could only do half the reps I normally do, left me pissed off. I'm hoping the reps increase next session so I won't have to try dropping the weight. I'm probably still not 100% recovered from the flu, but was sitting at home bored and wanted to expel energy!!!

[TM7GTR]

Anyone else ever had this weird one sided pump phenomenon? My form felt and looked decent in most of the exercises...

Which hand is your dominant hand?

I always get a better pump in my right arm, and my right arm is stronger (dominant arm). The muscles on my right arm also look slightly better (better shape, more chiselled so to say) but my left arm is indeed bigger. So much frustration, but I'm sure it's related to my right forearm being stronger.

While we're on the topic, what do people usually do when they come back from illness / a week or two off from the gym? Regular weight and just deal with pushing out less reps of it? Or drop the weight to shoot for the regular amount of reps?

Regular weight and just deal with pushing less reps. Eventually your body remembers that load and adapts quickly. I do one extra set though to aid in this memory process.

[Birds]

Sweet! Good to hear the OCD way works lol.

[TTT]

I go light.

for like 2 weeks I slowly increase the weights.

I find that if I've been sick and get straight back in to it, the symptoms of the flu come back slightly and stay around for longer.