The Gym Topic

[Lieutenant]

HIIT 4 times a week

Low carb diet

[Heero Yuy]

HIIT 4 times a week

Low carb diet

+

Calorie deficit , also watch your sodium intake as high sodium intake can cause water retention which is more prone to happening when your consuming less calories than your body needs. Google foods with high sodium values..

[Heero Yuy]

Managed to do 6 reps on 110kg squats today, finally. 

[Lieutenant]

Good look

[Mr Invincible 49]

Need some advise from some of the more experienced lifters

 

Came back from a week holiday 1 month ago and lost 10KG on my bench press! I have only now got back up to where i was post holiday (I was back packing so wasnt able to keep my protein levels high).

 

Current Lift Stats:

 

Bench = Currently 120kg / Target 140Kg (3 plates) by end of year

Squats = Currently 140kg / Target 180KG (4 plates) by end of year

Deadlift = Currently 170kg / target 200KG by the end of the year

 

firstly do you think these are realistic goals and secondly i have been any tips to push up the weight i lift?

[Yung bawse]

Are they 1 rep max?

If so for bench drop down till you get to the weight you can manage 6 clean reps with, have a long break in between sets.. Keep at that weight till 6 reps isnt challenging anymore and increase the weight till it is.. When you move up in weight move up slowly (extra 5kg place each side) keeping the 6 rep method.. Every couple months test your 1 rep max and it should improve a little each time.. Make sure you have a spotter on 1RM days just for the mental security aspect

Same with squats & deadlifts but for 3 reps instead of 6

Good 5 minute rest inbetween sets to recover back to full strength

This method is purely strength tho and wont gain much hypertrophy from it at all

[Heero Yuy]

That's good shit still

[Mr Invincible 49]

Safe Yung Bawse. Advise is appreciated.

 

those stats are only 1 rep max for deadlifts. The other lifts i can do 2-3 reps at that weight.

 

I'll go down to a weight i can do 6 at and work up from there and see how that goes.

[Guest Chelsea Jack]

Are they 1 rep max?

If so for bench drop down till you get to the weight you can manage 6 clean reps with, have a long break in between sets.. Keep at that weight till 6 reps isnt challenging anymore and increase the weight till it is.. When you move up in weight move up slowly (extra 5kg place each side) keeping the 6 rep method.. Every couple months test your 1 rep max and it should improve a little each time.. Make sure you have a spotter on 1RM days just for the mental security aspect

Same with squats & deadlifts but for 3 reps instead of 6

Good 5 minute rest inbetween sets to recover back to full strength

This method is purely strength tho and wont gain much hypertrophy from it at all

 

big pos

[djbmc]

Somehow one of the 42kg dumbells has gone missing and I'm not ready for the 46 ones

[welbz]

I need a bench for home

Pref foldable

Any suggestipns?

[Guest 90210]

Somehow one of the 42kg dumbells has gone missing and I'm not ready for the 46 ones

do you do shoulder press wiv the dumbbells or flat on the bench with those weights?

[djbmc]

Somehow one of the 42kg dumbells has gone missing and I'm not ready for the 46 ones

do you do shoulder press wiv the dumbbells or flat on the bench with those weights?

curls mate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

not really, flat bench.

[Guest 90210]

 

Somehow one of the 42kg dumbells has gone missing and I'm not ready for the 46 ones

do you do shoulder press wiv the dumbbells or flat on the bench with those weights?

curls mate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

not really, flat bench.

ive gone up to 55kg. ive seen 60 when i put back the 55's back. wasnt on it. left and went home.

[Guest 90210]

flat bench yeah. youll be surprised at how much strength u have when fully flat.

[djbmc]

dumbells in my gym only go up to 50. what's your height and weight if you don't mind me asking?

[Guest 90210]

6"5 - 17stone

[Yuri]

Just swam 3km

Yes!

[Yuri]

Swam 7 km in the last 3 days

[gattsu]

just been back after 3 months off

lost a disgusting amount of strength

 

but that motivated me

[Heero Yuy]

The pump/rip from that session after a break>>>>

[Em Dott]

I've been off for a month from the chest infection I had. Lost 2 pounds but suspect I've lost some strength. So excited to get back in to gym tomorrow.

[Black.]

Went gym this morning at 5 felt like a didn't do enough, had to go back in the evening

[Em Dott]

First day back in over a month.  Haven't lost too much strength which is good.  I missed it so much I felt ecstatic in there.  Tomorrow is leg day.

 

/

 

Random post but has anyone watched Pain & Gain?  Aside from being entertaining, I swear it makes you want to go gym.  My motivation shot up whilst watching it.

[djbmc]

lolol someone stitched him up good.