Gym And Supplement Discussion

[Birds]

76.7kg lol

4 weeks of being sick will do that to you

Deadlifts are gonna suck a big one tomorrow

[Mitcho_7]

If you are back to 76kg at 6'3, holy crap you must be skeletal now!

[The Bogan]

De-load week is weird, I know it is good for me but not lifting heavy seems weird.

Looking forward to month 2 of my new program.

I'm actually really enjoying the program, never more than about 45 minutes in the gym and my strength gains are going better than before when I was spending more than 1 hr in the gym.

I am a big fan of 5 3 1

Doing it right pays off, funny that.

[Birds]

If you are back to 76kg at 6'3, holy crap you must be skeletal now!

I'm skinny as shit. So much water weight and glycogen lost. At least some of it has been fat too. Have a serious 8 pack going on, but that's no good when you look like a strong wind would knock you over lol

[Birds]

+1 for spending 45 mins in the gym. 4 exercises for me, done twice a week, and I've never been as strong (or good looking ).

But that was before I got sick lol

[Mitcho_7]

De-load week is weird, I know it is good for me but not lifting heavy seems weird.

Looking forward to month 2 of my new program.

I'm actually really enjoying the program, never more than about 45 minutes in the gym and my strength gains are going better than before when I was spending more than 1 hr in the gym.

I am a big fan of 5 3 1

Doing it right pays off, funny that.

Do you have the deload every 4th week or are you going through 2 waves then deloading?

Ive heard the progress is slow but steady with 5/3/1, I might give it a try soon.

[No Crust Racing]

Jesus Birds.

What's wrong with you? Surely you knew that gloryholes would lead to aids?

[-FIGJAM-]

+1 for spending 45 mins in the gym. 4 exercises for me, done twice a week, and I've never been as strong (or good looking ).

But that was before I got sick lol

4 exercises? how many sets? full body or split?

[Birds]

I do squats and pull-ups Mondays and Thursdays, deadlifts and bench press Tuesdays and Fridays. About 6 sets per exercise, but I'll spend half an hour squatting and 15 minutes doing pull-ups for example.

I find it to be a good split that doesn't keep me in the gym all night, doesn't really overlap with DOMS or muscle fatigue, and it works all the major muscles in the body. About the only exercise I'd like to add to it is rows...and shoulder press, though I can't do any overhead work for the now.

Sometimes add in captains chair on deadlift day to hit the abs, but pull-ups does most of that.

[Birds]

But my doms is so bad from Monday (first workout in a month) that it's a two day week this week

Stumbling around the office like a war vet with a slug in each leg

[-FIGJAM-]

interesting

[The Bogan]

De-load on the 4th week.

Option 1, 531, Normal, Boring but Big, Less Boring

Monday: Mil Press, Bench, Chins

Tuesday: Dead, Squat, Hang Leg Raise

Thursday: Bench, Mil Press, Row

Friday: Squat, Dead, Leg Curl.

Will go with the periodization bible when this cycle is over in about 5 months if I feel I need to mix it up a bit.

The time savings are from not doing pretty boy exercises and only focusing on compound exercises, the only machine I use is the Leg Curl thing.

I have just finished reading Starting Strength, good read and very motivational.

On a side note: The WHS Nazi's at work decided that the heave beam we have is a safety hazard because you might fall if you let go!!!!!, I kid you not, they then made us get a Skid Steer Loader and rip it down, WHS has got people so scared of any risk that they are now making up stupid shit.

[Mitcho_7]

By heave bar I assune you mean a pull/chin up bar that was mounted on a wall?

Thats a little weird theyd make you take it down...

[bozodos]

I've been liking 5/3/1 too - I'm currently using the Simplest Strength template due to it having a programmed main assistance lift mostly - I've finished the first cycle and jumped straight into the second - I figured the deload was more for those who have been doing it for a while.

It is a slower rate of progression, as it's aimed at the intermediate to advanced lifter

[The Bogan]

By heave bar I mean heave bar/chin up bar/pullup bar, 6 of one 1/2 a dozen of the other.

To clarify what I call a heave is a overgrasp grip lowering all the way down and raising till my chest touches through bar.

It wasn't mounted to a wall it was a free standing wooden job made with 150 x 150 post and a 150 x 30 bolted to the top, it was 600mm buried into the ground with 3 baffles of cement in each post hole.

I was as solid as they come, I'll post a pick when I get home.

[Birds]

Gotta be better than the beach volleyball net I used in Vietnam lol

[The Bogan]

And they said it wasn't sturdy enough, yes I am burnt badly about this....

[Mitcho_7]

That would have been a serious hassle to get out...

Should have just left it!

Edited March 27, 2014 by Mitcho_7

[-FIGJAM-]

Negotiated with the boss for a longer lunch break to go gym. Only going to have 45min to work out and want to do some cardio as well as weights.

Anyone got any recommendations for a decent enough weights routine?

[Birds]

Mine