Gym And Supplement Discussion

[Trozzle]

On average, I'd *attend* the gym 5-7 times a week, though this is mostly due to each session being somewhat restricted on time and then having to complete it next session. Like if I go in the morning before work, I might manage to get 2-3 exercises in (try to superset everything if I can just to make use of time), which isn't quite enough for a push/pull/legs split, so I'll finish off the session on my lunch break (equally as short timeframe available). It's a bit shit, but it works for now until I find more free time and less stress

[Birds]

5+ workouts a week? fk that, where do you guys find the time and how does that not mess with your recovery...unless you're doing one exercise each day? That's like a competing powerlifter training schedule.

Used to workout 4 days a week and since having switched to 3...I'm never going back. Sometimes even just twice a week and it doesn't impact much if it's occasional. Also only 4 exercises total.

Best I've ever looked and strongest too. I've reckon devoting a lot of time to those major exercises is the way for anyone but an advanced/competing bodybuilder or powerlifter. Keeping it simple and majoring in the majors.

Now watch as I nazi everyone into my workout regime again...

[Trozzle]

You don't really like reading, do you Adam? hahaha I said the whole reason I have that many sessions per week is due to each session being stupidly short due to time restrictions (I have plenty of free time, just never in decent chunks except for weekends, and even then....) so I'll get like 30-45 mins of gym time before work (including setting up, and showering after. Requires getting up by 5:30am); about the same give or take (usually take) over lunch, but not ever day; then a little bit more of an arvo, but I'm often finding myself running errands and generally caught up with shit that I'll rarely be interested in using the spare time I have in the arvo for gym as I desperately want to zone out and relax after dealing with potatoes all day.

So really I'm getting in maybe a little more time than yourself, just annoyingly spread across more sessions.

[triggerhappy]

5+ workouts a week? fk that, where do you guys find the time and how does that not mess with your recovery...unless you're doing one exercise each day? That's like a competing powerlifter training schedule.

Used to workout 4 days a week and since having switched to 3...I'm never going back. Sometimes even just twice a week and it doesn't impact much if it's occasional. Also only 4 exercises total.

Best I've ever looked and strongest too. I've reckon devoting a lot of time to those major exercises is the way for anyone but an advanced/competing bodybuilder or powerlifter. Keeping it simple and majoring in the majors.

Now watch as I nazi everyone into my workout regime again...

Mon chest and biceps

tues quads

wed shoulders

thurs back n tri

friday hams anf calves

sat arms

If i have time off i have to ease back into it but body gets used to recovering in that time

Always about an hour in the gym except for shoulders they about 40min but my strongest body part too

[Trozzle]

My shoulders are shit

[triggerhappy]

My shoulders are shit

Lots of side raises with straight arms none of this bent arm bullshit you see 80% of people in the gym. Dont have to be heavy either. mine grew most with 7-10kg dumbells. Then burn them out after with with the cables again not heavy 5kg max and then drop it down and rep it out.

Front raises you can go heavy and form can slide a bit once you go heavier.

Even better superset both.

I dont actually shoulder press that much. More so a few light sets to warm up and one heavy set and thats it.

It was amazing to see the difference and how fast. Only over a few months. I seriously looked about 15kg bigger with wide shoulders.

[Birds]

What do you bench for a single trigger?

[triggerhappy]

Been months since i have tried a single i think the last was 140kg i would be thinking close to 150 now but like to focus on incline with dumbells as its a lot more comfortable and with my bodybuilding style of training builds muscle where i want it.

But did 120kg for 6 sets of 8 reps few weeks ago training with a mate when i was crook too. I have no idea where the strength came from. Just lucky i kept the food up a guess. Last set was pretty sloppy and needed a spot for last 4 reps or i would have bailed it.

Dead has stalled the last 6 months at 220kg and when ever i go heavy lower back gets real sore. Pretty sure its form related. Going to try attending a powerlifting gym a mate trains at when im feeling 100% to get some 1RM happening properly as form is an issue once i go heavy with dead and squat.

[Trozzle]

Lots of side raises with straight arms none of this bent arm bullshit you see 80% of people in the gym. Dont have to be heavy either. mine grew most with 7-10kg dumbells. Then burn them out after with with the cables again not heavy 5kg max and then drop it down and rep it out.

Front raises you can go heavy and form can slide a bit once you go heavier.

Even better superset both.

I dont actually shoulder press that much. More so a few light sets to warm up and one heavy set and thats it.

It was amazing to see the difference and how fast. Only over a few months. I seriously looked about 15kg bigger with wide shoulders.

Yeah, I've been supersetting 1-hand standing lateral raises with my military press arm *slightly* bent as perfectly straight doesn't quite feel right in the elbow, but I definitely know what you mean by "not bent" and I certainly avoid that haha. Anything that makes an exercise EASIER is generally the WRONG THING to do.

[triggerhappy]

If it hurts your elbow go lighter and just do higher reps. My shoulder is buggered after a shoulder recon and i dont lift heaver than 12kg dumbells.

[Birds]

Been months since i have tried a single i think the last was 140kg i would be thinking close to 150 now but like to focus on incline with dumbells as its a lot more comfortable and with my bodybuilding style of training builds muscle where i want it.

But did 120kg for 6 sets of 8 reps few weeks ago training with a mate when i was crook too. I have no idea where the strength came from. Just lucky i kept the food up a guess. Last set was pretty sloppy and needed a spot for last 4 reps or i would have bailed it.

Dead has stalled the last 6 months at 220kg and when ever i go heavy lower back gets real sore. Pretty sure its form related. Going to try attending a powerlifting gym a mate trains at when im feeling 100% to get some 1RM happening properly as form is an issue once i go heavy with dead and squat.

That's pretty bloody strong! Hard for me to imagine repping 120 like that, most I've done is 2 reps. But then once upon a time I didn't think I'd be pushing 100 for 10 and that's now a reality.

What do you weigh these days?

[Trozzle]

Doing 8/9kg 4 sets of 10-12 reps. It's not too heavy for any muscles being recruited; it feels like it's trying to bend/twist my elbow in such a way I cannot counter it with muscle tension. Definitely still hammers the whole deltoid group as well as traps though, so I don't think I'm taking away from the movement too much by not going absolutely straight arm lifts.

[triggerhappy]

sitting about 95kg birds was 98 but sickness knocked me around and looking a bit sloppy and strength has gone down a bit. Few things contributing to that though.

I never try 1RM when im fresh like i should though.

I have shit flexabilty in shoulders to from the recon. Have to have a pretty narrow grip for bench.

I only lifted that weight because i was training with someone else. Usually wouldnt go over 100kg bench prefer to get more reps out.

But after i try have a bit of a break might change things up a bit.

[The Bogan]

My sessions take between 1/2 to 1 hour, I work about 200 meters from the gym so it would kill kittens if I didn't go, plus by the time I get home the minister of war and finances will have dinner ready for me (if I'm good), as for recovery I only train 1 muscle group hard once a week (except for the bicepticons which I am hitting twice due to vanity) , so lots of time to recover, plus I eat 6 times a day, eat well and can eat/drink everything and have no idea what a macro is, is it a biscuit? I like biscuits....

I've cut away the 531 due to joint and cartilage problems ( there's not enough fish oil and glucosamine in the world) and am now again rolling with the GVT method which is much easier on the body parts and a good cardio hit to boot due to strict rest periods, 10 x 10 sets = 90 sec, 3 x 15 fluff sets = 60 sec.

1. Bench 10 x 10, 1 Arm Row 10 x 10, Inc Fly 3 x 15, Seated Row 3 x 15.

2. Weighted Dips 10 x 10, Bar Curl 10 x 10, Rope Tri Ext 3 x 15, 1 Arm Kettle Bell Swings 3 x 15.

3. Power Cleans 7 sets of 5 reps.

4. Mil Press 10 x 10, Pull Down 10 x 10, Lat Raise 3 x 15, Push Down 3 x 15.

5. Front Squat 10 x 10, RDL 10 x 10, GHR 3 x 15, BB Curl 3 x 15.

With 2 morning conditioning sessions thrown in there somewhere.

I use the same weight for all exercises, increasing if I make all the reps, the cleans are 40-45-55-60-70-75-80 % of my 1 RM of 90kg, again increasing by 2.5 kg if I get all 5 on the 7th set, Cleans get a 3 min rest between sets because they break my balls.

I also throw in farmers walks in sometimes on the Clean days as the Cleans only take about 30 minutes.

I still need to get some 0.75 plates as the 1.25 plates are getting heavier on some of the movements and a smaller increase would be better IMO..

P.S Running can now kiss my arse.

[Birds]

I have 250gm and 500gm plates - the 500gm plates got me my 126kg on bench - hoping they can get me 127 next session.

The higher the weight gets the smaller those increments need to be! Even though the higher the weight gets, the smaller the proportion becomes for a static increase. Working with percentages is certainly interesting and puts it in good perspective.

[-FIGJAM-]

Seems i have agrevated my left elbow. A tiny bit lower from the point and ive got a bit of pain. Nothing serious but its noticeable and uncomfortable.

Tennis elbow i am thinking. Not to sure how to help it

[Birds]

Stop playing tennis?

[Trozzle]

Stop playing tennis?

Being gay isn't a choice, Adam.

[triggerhappy]

Seems i have agrevated my left elbow. A tiny bit lower from the point and ive got a bit of pain. Nothing serious but its noticeable and uncomfortable.

Tennis elbow i am thinking. Not to sure how to help it

Cut out angry masturbation

On a serious note go see a professional or if you are sure its tennis elbow you can buy straps for them at the chemist cheap as.

[-FIGJAM-]

from what i read, if its tennis elbow, needs rest, ice and inflammation treatment.