u did DB bench even tho all the bences were full... what did u do it on the ground lols?

Doing DBs is harder because its working the stabilizer muscles that are around your joints. Thats why it felt the way it did sammo

no you know what i meant dickcheese!

all the bench press and even the smith machine were being used

i actually prefer it ey

Went to Jetts last night..

I find the gym pretty pointless.. It ONLY has machines, no bench, no squat rack, Hardly any free weights.

ONLY form of free weights are Dumbells..

someone give me an example of a good diet while lifting. for eg breakfast, lunch and dinner and snacks?

the best gym advice anyones ever told me bar none is "leave your ego at the door".


I hate going during after school hours, all the school kids hog the squat rack to do bicep curls



I'm doing single handed dumbbell bench atm for chest because I tore my left pec the other day, doing it with a lighter weight than usual and more slower so I can fix the damn thing

Well after cracking my ribs 4 weeks ago i started back at gym last week on 17.5kg DB press, last night was up to 25kg (4 sets of 8). Not at my pre injury best of 27.5kg but slowly working up to it. Getting up and down off the benches still lets me know i had an injury as its still a bit tender around the middle. As the Doc said "go easy and give it time". I love pushing myself each week.

Just got back from doing beep test. I got level 7-10, minimum for c grade is 7-8. Going back in two weeks to try and do better.

Oh btw, the beep test was my second last point on my application for police force.

hah true, same with my gf


ccw90

oats, turkey, natural PB, chicken, tuna, fat free cottage cheese, almonds, walnuts, spinach, brown rice, wholemeal bread, sweet potato, fish, fruit, whey, eggs/eggwhites, blueberries, yogurt, more vegies (green) all bran, avacado's, fish oil, multi vitamin, lean meat eg premium mince. etc


tuf 120

You should be back into 27's like next week dont stress


ZUI22

change to a gym with more free weights, because thats where you will get your best gains


Sam

ease up, just trying to help ya kent!

Tell me lads, am I doin' it right?

Incline bench 63kg 3 x 18+
Flat Bench 63kg 3 x 15+
Fly weights ~12kg 3 x 12
Straight bar curl 30kg 3 x 14+
that wavy bar curl 25kg 3 x 14+

Basically it's push it til 1 before your limit for the first two sets, then the last set push it til you cannot lift it with out a spot.

I eat pretty averagely, and some times skate board, bike ride, do that sprinting on the spot where you put your feet up on a step.

And min of 20, usually 40 pushups a day.

My muscles are getting bigger but I'm still tubby.

I'll work on that later.


Any thing else I should do?

lo rolla

keep your tempo high is your tubby. and in 30seconds between sets.
i wouldnt lift more than 12 reps, because its trains your type IIa muscle fibres to act like type I which is more endurance and not muscle. And it doesnt take long for them to change.



YO B-UNIT

2nd week into carb cycling, was my low day, only had 60g of carbs the whole day, i was falling asleep on the drive home (argh) and got home, i tried to read one of my muscle books and i keep crashing!

I would read a paragraph, doze off, wake up read the same paragraph, then doze off. I was like fuck off body lols i must of done this about 10 times b4 i said im going to bed @ 4:30pm lol

Going to bed now for my 8 hours, high carb 2mrw (220g) for leg day should be orsum!


(oh b, also training my calfs everyday, they measure now at a shitty 35cm. Read a article on tnation to smash them everyday. In 1 month ill check my results! going heavy heavy +high reps)

yeah low carbs sucks, especially when your at uni

I'm sick of it, after my pec heals im gonna start drinking heaps of milk again

Indeed..



Personally, even if i was using light-ish weights, i wouldn't go any higher than 10 reps..

With decent weight, I'd try hit out 7-8ish.. No more i think is needed..

On heavy days, no more then 4..

That's when i was seriously into Strength Training..

Here I was thinking I was totally bad ass lifting heaps.

I hate it if I do weights and it doesn't hurt. Feels like I'm wasting time.

But, I also used Bill Stars 5x5 program..

http://www.geocities.com/elitemadcow1/5x5_.../Linear_5x5.htm


x2

synergy, when did ya gf do the beep test?

Fucking double post.


x2

kill me now..

5x5's awesome, I love it

Love the feeling after it..

Haha, the sensation of not being able to walk after finishing squats..

No upper body for a week.

Front of my right shoulder is inflamed a little.

So i started the gym on monday, i think im doing pretty good cause i do 1 hour work out on weights and cardio machines and then one hour on the classes they offer, however my boyfriend did give me some pretty good tips and advice last night on how to use the machines properly and push myself harder, etc (more freggin helpful then the staff at the gym).

Anyways, this has nothing to do with my workout but I am just curious to what songs motivate you while your at the gym... do you know the type of songs that make you want to go harder...

thats my story for the day.

soooo sore today, think ill keep doing dumbell bench ey

where did you end up signing up too?

what motivates me is seeing the massive dudes and how committed they are lol...then makes me wanna get big

a question for the nutrition gurus... i'm looking at you b-unit and synergy maybe?

the last couple of weeks i have been getting gased out rather quickly. my training consists of lots of prolonged strength endurance.

my diet is reasonably good. i eat a fair amount of meats and other sources of protien, plenty of veg, as far as junk food goes, noodle box is as bad as it gets. i dont eat much dairy, plenty of water.

its really starting to fustrate me, do i need to do more cardio? is something missing in my diet?

shuxse, cardio I use happy hardcore and other dance songs with a good uplifting beat.

Weights, I use nothing, too much of a distraction.

i joined a womens gym, fernwood, pretty crummy gym actually..

yeah do u recommend any songs?

Someone in here was using Creatine and i'm too old to re-read all the pages again. Was/is it worth using it and is the side effects that are all over google really that fuked up? Guys at the gym are saying to smash it down my neck, but i'm unsure as i regard my body as a temple. My muscle gain has flat lined due to a small injury. But i think i'm chasing noob gains again. That was great when i first started out. Also which type would i be looking at being the best as they range from $45 to $130 odd dollars? Any help to steer me to make a decision would be great.

Keep on buffing <3

Cheers
Steve (Big Puppa Pump- BPP)

ive started on creatine in the last week...gotta make sure you got a good diet and there are a few things you cant eat/drink eg coffee, alcohol

You just need your simple creatine monohydrate, nothing more.. nothing less.

signing in..... trained back thismorning, went back tonite and done triceps.. feels good

creatine wont heal your injury

for weights i listen to mudvanye and disturbed and other heavy music, when i am on the card e yooooo I just put it on shuffle and listen to mostly dance music. I did 8 straight hours of cardio today and another 16 hours tomorrow and friday inclusive (labouring) so i will smash down a shake before working with my old man and live the dream.

8hours of cardio?

Wouldn't you start to burn muscle?

and get back into my weight routine monday morning before my first day at my new job, i lost so much motivation being unemployed its time to get back into the swing of things again


possibly, but also burn a shitload of fat which is my number one goal atm, as I have done pretty well with the muscles building lately

How much muscle do you think it would burn...

What cardio did you do aswell?

I can't do weights till next tuesday, so fri-sun i'm gonna be doing shitloads of cardio..x-trainer, rowing, abs, running..

Mit20, when you say gased out u mean like buggered, tired?

You getting enough sleep? 8+ hours

You had you testosterone levels tested?

Has your sex drive decreased?

What have u changed recently? less carbs?




TUF120

Creatine wont fuk you up, you dont need to cycle it or load it, once your body becomes saturated stay on it. But your diets gotta be sweet to get the full effect.

Creatine monohydrate is the cheapest form, but the only real downside is it holds the the most water out of the other few types of creatine. Some people get a bloated feeling, like me.

I use creatine chelate which doesn't bloat me.


Damo

She hasnt done it yet, shes training for it tho. (i think shes having second thoughts, she being doing cardio to much for my liking, shes going to hard out for to long. I set her straight tho, would rather a curvy, lean girl that a rake.


Shusxe,

what music do u like? techno, trance, rock? and what will u be doing in the gym? I find techno for cardio and rock for weights, but thats just me.

do u like this?
http://www.youtube.com/watch?v=OlvknYWjHyY

Police force is a big step..You run the risk of being posted to middle of nowhere..

My bro in law is in the force, took him 5 years to get back to brissie, and to a particular station aswell.

i have no idea at all, to be honest

in reality i spent close to 8 hours today cutting down trees and dragging them down a hill then throwing it in a trailer then running up said hill and repeating..

usually for cardio i get on the x trainer for 20 mins, then get on a bike for 20 mins then end it all with 10 mins on a rower and then 10 mins on the walker

Series 5, is this you?

http://www.youtube.com/watch?v=clPYfaTvHT0

yeah i know damo, hoping shes doesnt get posted in rocky or mt isa or sum shit lol. i would go mental.

You have to be pretty deprived of nutrients to burn muscle.

creatine won't do fuck all except give you a bit of bloat. I don't find that it aids recovery but everyone is different.

Mt isa..now that would be shit..I'd just sneak onto mine sites to use their gym facilities.. ahah

I'm going to townsville for my training, if i could, I would try to be posted there.. Next best thing after brissie, and have some form of civilisation aswell.

nope, hah

I am much more youthful and sexy (or so I like to think)

I think most are being posted around Brisbane and Gold Coast at present. Mt Isa would be the worst IMO.

yeah my mate nick got posted in bris at mt ommany but he said he was lucky.

He got triple time last nite for sitting in his car for 8 hours doing nothing.

his a meso, his jacked and he doesnt eat anything damn him! he tried to but he said theres never time to eat as a cop.

not tired, more so my muscles get weak quicker...

i get 6-8 hours sleep...

havent had them tested...

sex drive is very strong, borderline nympho..

yes i have decreased carbs, and dropped some weight..


do you think i should eat more carbs again? certain times?

On a side note, the back was giving me a bit of grief lately and like I said i want to be playing some high quality rugby come June, so thanks to Mr Rudd I decided to invest in a new mattress. Viscoflex + memory foam = pure heaven! Wake up now and the backs not tight and off to the gym with a spring in my step.

Hey guys, don't post much but always check the gym threads when they're about. Did a PB tonight on dumb bell press, 40kg an arm for 5 reps on my 4th set (8 x 20kg warm up, 7 x 32.5kg, 6 x 37.5 kg and 5 x 40kg) with good form tonight, massively stoked. Probably 1 and a half minutes rest between each set.

I'm about 185cm and about 97kg at the moment. Bulking (clean) for now, still lean though. Goal is to be 100kg at low body fat.

Have been reading about the 5x5 workout lately, was just wondering what people here think of it. I like it because of the compound exercises but I've always trained each muscle group once each week and then let it recover until the same day next week. That workout has you doing squats Monday and Friday (other exercises as well), and I wonder if there would be enough recovery time?

Anyway keep at it.

5x5 is awesome

and training 5 days a week is fine as well as doing the same thing every workout


just make sure you eat enough, atleast around 4000-5000 calories a day, and get a minimum of 8 hours sleep plus nap when you can.

if you dont you wont survive.


some people will thrive on doing an intense 5 day training routine and will get excellent results, others wont and wont be able to handle it, it depends on the person.