The Gym Topic

[YFSD]

That's called a box squat

Doesn't count towards your squatting numbers no and is used to increase your power out of "the hole".

[Thizz]

Been proper SLACKING these last 3 weeks only been going on a Friday.

Someone post some motivational shit please.

[Em Dott]

The form of some of these guys doing squat really pisses me off.  Load up the bar with 140KG to just about make it halfway.

 

SMH

 

/

 

https://www.youtube.com/user/Elgintensity

 

You lot should subscribe to this guy.  Basically calls out and makes fun of youtube fitness personalities that talk shit.  I posted two of his videos before with the kipping pull ups.  He is funny.  Popped to mind as I thought how poor the squats were which reminded me of the above videos.

[gattsu]

pulled ligaments in my knee playing basketball

 

gg

 

can hardly walk

[Flex]

ouch!! definitely rest it for a while and then some more, those injuries are long

 

/

 

Going Body Power expo in birms tomorrow, hoping to get more freebies than the cost of the tickets.

[Flex]

was quite sick, loads of freebies, few half price stalls like USN and managed to "chat" with Matt Ogus, Ronnie Cole and CT Fletcher.

[8BALL]

Had a mate who competed in that body power expo

 

He done pretty good got a top 10 finish in his first comp.

[Heero Yuy]

Seeing some strong results after I upped the intensity of my back routine   

 

 

 

 

 

Gonna give my biceps routine a makeover soon, 

[lilwarrior]

what excersies give you best results in each muscle group?

 

my "secrets" is 

 

back (lower) - deadlifts and good mornings work wonders...

legs - lunges, the burn is mental

 

only things really what about you guys? specially TRICEPS please

[Heero Yuy]

Gotta be dips (weighted) and skulls crushers for me. Recently I've been doing skull crushers with dumbbells instead of a EZ bar and I can definitely feel it more.

 

I think it's because it's more isolated, as with the EZ bar you can distribute the weight to potentially your stronger side, i.e left or right side. 

[Da Luv Doc]

Deadlift pb = 220kg

Squat pb = 165kg

 

Looking to do 250kg deadlift & 200kg squats within the year.

[Em Dott]

Anyone on here can do front levers?

For some reason I was on the train in Berlin and decided to try and found I can hold it for one second at most. Shit is hard. Wanted to know if any of you had any tips to improve.

[ag.]

for me triceps are easy

dont even go to the gym consistently at all but tris stay lean

certain pressup variations n high reps can be enough

n makes things like dips piss 

[Flex]

Deadlift pb = 220kg

Squat pb = 165kg

 

Looking to do 250kg deadlift & 200kg squats within the year.

1 rep max?

[Peyton Manning]

Does anybody else experience that shooting pain from the wrist upwards after doing a set of bicep curls?

[zoot]

Does anybody else experience that shooting pain from the wrist upwards after doing a set of bicep curls?

Yeah it's tendonitis

 

Try different variations to see which ones don't bother the wrist, I can't do it with a bar has to be dumbells

[Marly Mar II]

Does anybody else experience that shooting pain from the wrist upwards after doing a set of bicep curls?

Get this alot, putting me off gym

[Da Luv Doc]

 

Deadlift pb = 220kg

Squat pb = 165kg

 

Looking to do 250kg deadlift & 200kg squats within the year.

1 rep max?

 

 

Yep

[local]

Does anybody else experience that shooting pain from the wrist upwards after doing a set of bicep curls?

Get this alot, putting me off gym

Yh it fully takes the piss

Heero was on about it a page or so back

Did u sort it with ur weeks off lad?

Mines gettin better actually I'm starting to think its cos of bein on the computer all day

The way I sit with my wrists leaning on the desk

Try movin ur mouse n keyboard towards the end of ur desk

Stopped using a curling bar n jus used the bar instead, stopped closed grip bench aswell, defo less of an issue now

[Flex]

for my endomorph brothers, timed rest interval is definitely the way forward. in 3 weeks got a ton more muscle and shedded fat like crazy. Best vascularity i've ever had also, if anyone' interested i'll post up the routine/diet.

[Seymour Cake]

Post up bro.

/

Need some help advice with tendonitis. My left arm feels like it's about to break off when I do any form of bicep curls. A really sharp pain, which feels like its on my bone.

Has anyone suffered? What are the remedies??

[local]

Post up bro.

 

 

that forearm pain shit takes the piss

 

ive jus been soldiering through

 

been a bit of talk in this fred few months back bout it

[ag.]

nothing like what uve got but my left shoulder always cracks when I do press ups

been meaning to find out why for time but cause it doesn't cause any pain it's only loooked it up other day

apparently if it's painless it just means there's sumt missin from between joints

[local]

also one of the main indicators of the aids

[Flex]

bearing in mind I'm an endo the diet for you other body types is prob gonna be abit different.

 

but anyway, there's only two different workouts, and diet and workout happen in two week blocks. Push and Pull are the workouts.

 

Each set is to time as opposed to reps, but pace should get u a minimum amount of reps in that time anyway. Download an interval timer on your phone so you force yourself not to be lazy. First few workouts are easy, but quickly becomes allot harder. Also should be aiming to eat 2g of protein per kg of ur bodyweight per day. I have one cheat day a week, eat whatever i want for 24 hrs.

 

Push:

Walking lunges @ 30kg

Jumping squats

Bike sprints - level 13 on and 4 at rest. pace should read about 75 constant regardless of the effort level

Dumbell Incline chest 20kg each side - 2 seconds on the way down, 1 second up. So first 2 weeks should aim for 10 per set.

bench chest flyes 10kg each side - again 2 seconds down, 1 up

Dips - as many as you can do

Tricep extension on cable pulley 20kg - aim for about 12 to 15 per set

 

Pull:

Deadlift @ 80kg - Again 2 seconds release and 1 second up

Kettle Bell swing 24kg - your natural pace

TRX knee tucks

Pull up holds - Hold the pull up at the top until timer goes off

Bent over back flyes 6kg (no bench) - 2 sec down, 1 up

dumbell deadlift to high row 14kg - own pace

20kg plate hold, elbows tucked in forearms at 90 degrees

 

 

Week 1 & 2:

 

30 second sets with 45 seconds rest, should try to keep rest in-between the different exercises as close to 45 seconds as possible too (gym allowing).

 

Each workout needs to be done 3 times, first time 3 sets, second 4 and finally 5 sets of each one.

 

Diet is pretty much keto, no carbs other than fibre high veg, plenty of protein and plenty of fats. These weeks should bring ur body fat down abit.

 

 

Week 3 & 4:

 

Up each set to 45 seconds and same 45 seconds rest. the extra 15 seconds per set is allot harder than you'd think.

 

Again, same 3, 4 & 5 set increase. 

 

Diet is low fat and higher carb, these weeks you'll make serious gains. This time round more variety of veg, but only have starchy carbs like sweet potato, rice, bread post workout, with protein obv.