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Gym And Supplement Discussion

avrahan

By avrahan,
in Health & Wellbeing

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The Bogan
The Bogan

Disclaimer: Long post for dead thread I've been hitting the bells and stuff for a few years now, I now only train at at home, and first thing in the morning on a empty stomach (after a strong cup

L33SH
L33SH

btw since no fker besides my boyfriend checks my build thread, I got a squat pb last night I'm weighing less and lifting more than ever woot!

The Bogan
The Bogan

If you can carry you shopping your not buying enough food. If you cannot carry your shopping your not lifting enough. And go.

Posted Images

The Bogan Grand Master

The Bogan

Posted
Posted

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 Grand Master

Birds

Posted
Posted

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 Grand Master

Birds

Posted
Posted

+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 :P).

But that was before I got sick lol

Mitcho_7 Mentor

Mitcho_7

Posted
Posted

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.

-FIGJAM- Grand Master

-FIGJAM-

Posted
Posted

+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 :P).

But that was before I got sick lol

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

Birds Grand Master

Birds

Posted
Posted

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 Grand Master

Birds

Posted
Posted

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 :(

The Bogan Grand Master

The Bogan

Posted
Posted

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.

bozodos Grand Master

bozodos

Posted
Posted

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 Grand Master

The Bogan

Posted
Posted

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.

-FIGJAM- Grand Master

-FIGJAM-

Posted
Posted

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?

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