The Weightlifting Thread

[Magic]

In memory of Boom.

I've stopped lifting until my piriformis syndrome subsides. I'm looking at some sort of cut but mainly cutting shit out from my diet. I realise I'll lose muscle but desperate to lose my gut.

I'll throw in some cardio so looking for some routine to follow.

[ScousePig]

Squats and deadlifts for me this evening after going a(nother) few weeks without, which means I'll struggle at football tomorrow at best, at worst barely be able to walk.

I'm still not exceeding 100kg (for reps) on either exercise, but then I'm not really planning to either.

[Foe]

I've started doing this thing where I try and hit 10 reps over a number of sets of what (for me) is a heavy weight.

I did 3,3,2,2 on 160kg deadlift on Saturday morning which justified the snacking, napping and general lazing the rest of my weekend involved.

[Magic]

What do you weigh AD?

[Benny]

I find lifting immensely boring, need to find a good alternative. Running next to Gurkha's has made me feel like shit too, they're like machines.

[Magic]

Probably about 12st/76kg, or maybe a touch more.

What's wrong with those weights then? Are you doing slow controlled reps x 24?

[Sam]

Any big lifters here have any experience with the Keto diet? High fat, high protein?

[Magic]

Boom and possibly Foe? @TG knows shit about that as well.

[Foe]

Any big lifters here have any experience with the Keto diet? High fat, high protein?

Afraid I can't help. I've paid such little attention to my diet. I also snack ferociously.

[Lewis]

I tried it for a few months once. It didn't seem any more effective than other diets, and I had no energy ever (so then your strength evaporates in the gym).

[Sam]

Afraid I can't help. I've paid such little attention to my diet. I also snack ferociously.


I tried it for a few months once. It didn't seem any more effective than other diets, and I had no energy ever (so then your strength evaporates in the gym).

Hmm, will knock that on the head then, lack of energy is something I'd rather not have. Starting to plateau currently and the only radical change I can think of could be diet but I haven't really had a strict diet for years, just followed the basics and gone from there.

[rush]

Hmm, will knock that on the head then, lack of energy is something I'd rather not have. Starting to plateau currently and the only radical change I can think of could be diet but I haven't really had a strict diet for years, just followed the basics and gone from there.

What sort of routine are you doing and what plateaus are you meeting?

There are plenty of ways to break through plateaus, predominantly with routine changes; I would say diet will play a fairly insignificant part dependent on the above.

I'm back into a modified 5x5 routine after not being able to commit to Madcow over the past 6 weeks due to travelling for work (including India for a week, where I managed to not shit myself senseless).

Figured I'll simply do the following routine until I get to a 160kg 5x5 squat, then switch back to conventional Madcow (all % worked out against my estimated '5 rep max'):

Monday

Squat

1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%

Flat Bench

1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%

Pendlay Row

1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%

Wednesday

Squat

1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
5x5 @ Monday + 2.5kg

Incline Bench

1x5 @ 50%
1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
5x5 @ 95%

Deadlift

1x5 @ 60%
1x5 @ 75%
1x5 @ 85%
1x5 @ 95%

Friday

Squat

1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
5x5 @ Wednesday + 2.5kg

Flat Bench

1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
1x5 @ Wednesday + 2.5kg
5x5 @ Wednesday + 2.5kg

Pendlay Row

1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
1x5 @ Monday + 2.5kg
5x5 @ Monday + 2.5kg

It's a rapid increase, but unless my body decides to not bother co-operating out of sheer stubbornness, it shouldn't be a problem.

Before my travels, I hit a 230kg x 1 deadlift (my squat remained at 190kg x 3 as I decided to reduce the reps); I'm now humbled at struggling with a 5x5 140kg squat and 1x5 170kg deadlift.

Related note: DOMS in my bum is off the heezy.

[Benny]

Rowing is sick for your body, right?

[Lewis]

I went to the gym with the old man and my cousin tonight. He's in ridiculous shape for a fifty-four year old, to the point where he's revered by all the twats at David Lloyd. He isn't particularly strong, but why did I get the fat genes from my mother's family?

[TG09]

Rowing is sick for your body, right?

Yep, its very good for you. I will be doing that today at lunch, my cardio has been shit the last week.

[Benny]

Yep, its very good for you. I will be doing that today at lunch, my cardio has been shit the last week.

Cool, I'm pretty invested in rowing at the moment. Doing some HIIT with it to give myself the extra wham.

[TG09]

Cool, I'm pretty invested in rowing at the moment. Doing some HIIT with it to give myself the extra wham.

Try doing 500m then rest for 30 seconds and 500m and rest. Do it three times, it fucks you up. Each time try and beat your last time.

[Reg]

The good thing about rowing is that it works different muscle groups at the same time. Considering keeping my gym membership (I work out at home) just for the rowers.

Unrelated, but this site: https://www.fitnessblender.com/videos is really good for instructor videos. I've used a few of the core ones, and a resistance band one too.

[Benny]

I'll be honest, I like it because I can zone out and listen to music/podcasts more than I find I can with other cardio based stuff.

Why do you work out at home, btw?

[TG09]

The good thing about rowing is that it works different muscle groups at the same time. Considering keeping my gym membership (I work out at home) just for the rowers.

Unrelated, but this site: https://www.fitnessblender.com/videos is really good for instructor videos. I've used a few of the core ones, and a resistance band one too.

I use Bodybuilding.com, they have some good workout plans. The resistance band is a good idea, I have one too at home. Helps with stretching and stabilising.

[Reg]

Why do you work out at home, btw?
I'd rather just work out whenever I want than have to make the trip to the gym. I also don't enjoy the gym atmosphere that much. It's not a massive deal, but I'm more relaxed at home. They also play loud music, and I like my own music.

I don't have a full home gym or anything. I have kettlebells, a bike and an exercise ball.

[TG09]

Thats good enough to do what you need to do. Still can do a good HIIT training workout from home.

[Reg]

Yeah I'm very happy with it. No need for much else.

I like to do a lot of core work, which handily you don't need any equipment for.

[Magic]

I've started doing 30 minutes on a stationary bike until my leg/bum gets better. Intervals one day followed the next day by a straight medium resistance cycle.

Not sure what I want to achieve here really, but I burned 400 calories today. On the other hand I've not sweated that much in ages. Might do this for a month and strip some fat then start lifting again.

[Pepe]

Whenever I cycle on the trainer I need a massive fan in front of me. The amount of sweat coming out of my body could drown the entire block.

[Magic]

I'm your biggest fan. :eyemouth:

[Pepe]

:wub:

[Foe]

Been really lazy lately whilst my flat mate / training partner has been away.

Went today and did chest and managed to exhaust myself. Had to retreat to the toilet until I felt human again and the room stopped spinning. So much sweat.

[Magic]

45 minutes at various resistances today. 500cals burned apparently. Enjoying this. Want to really lose my belly.

[Boydy]

Punch bags for a work out? Any good?

[Magic]

You need to have wrists for that mate.

[Lewis]

Very, and don't be put off by the idea that you can't dance around them like a twat. You're not actually boxing. Just whack it until you're tired.

[Boydy]

Aye, I was planning on just laying into it till I'm tired rather than dancing. Had looked at workouts using them and they all seemed to have dancing around it as part of it so was wondering if just whacking it would be enough. Seems like it could be fun and a decent alternative to going out running now it's getting dark quite early.

[Pepe]

Working the bags is quite anaerobic, not the best substitute for running if you're looking for better endurance. Unless you dance around it, then it becomes a bit aerobic. Still lots of fun. Complement it with some rope jumping and you'll be good to go.

[Boydy]

I don't really care about endurance that much, just losing some flab.

[Pepe]

Jumping rope is a monster calorie burner, go for that. Also punch the bags.

[Boydy]

I can't 'jump rope' (it's called skipping).

[Pepe]

Learn then.

[Lewis]

I knock the heavy bag about (said Magic) with quick tyre/hammer work in between.

[Spoonsky]

Where do you even find a punching bag? Do they have them in gyms?

[Boydy]

Tyre/hammer work. Is that you just smacking a tyre with a sledgehammer?

[Boydy]

Where do you even find a punching bag? Do they have them in gyms?

Yeah. Although I was thinking of buying my own as they don't seem too expensive.

[Benny]

Cardio room was chocker this morning, bit annoying as I enjoy a run as part of my workout. Ended up doing a circuit around the weights room instead, here's a question though, is it better to do more reps at a lower weight or less reps at a higher weight?

[Magic]

Anyone else imaging Boyd noncing around a punching bag slapping it with his trilby hat on and some pumps?

[Benny]

Depends on what you're aiming to achieve.

Don't really have much of an aim to be honest, originally it was pure football fitness so I could come in at January/next pre-season and not be way behind my peers like previous years, but I figure I might as well get into weights more than I have in the past, where I've just gone with mates.

[five time]

Had a decent session today, still making progress on everything.

85kg Squat, 37.5kg military press and 45kg pendlay row.

Hopefully can up squat to 90 on Friday, which would be a good increase on the 70kg I did on the 21st.

My row in particular feels weak though. How much do people usually row in relation to their other lifts?

Did a 1km on the rowing machine after too, 3 minutes 58 seconds of hell. It's obviously good for your body but when you haven't really done it before (and have just done a workout), it's a bit of a bitch.

Mine's always been pretty similar to what I'm benching. Somewhere around 90 at the moment for both (5x5).

[Pepe]

Yeah. Although I was thinking of buying my own as they don't seem too expensive.

Do you have a place to hang it from? The ones that stand on the floor are dogshit.

[Magic]

Benny if your goal is to get big then lift lift lift. If it's to get ripped I believe you have to combine some medium lifting with suitable cardio. Main point is diet in both though.

[Boydy]

Do you have a place to hang it from? The ones that stand on the floor are dogshit.

Yeah. How heavy would it need to be? I'm worried the cheaper ones might be too light.

[Boydy]

Anyone else imaging Boyd noncing around a punching bag slapping it with his trilby hat on and some pumps?

I don't own a trilby. If either of us was more likely to have a hat, it's you and the hat is a fedora.

[Magic]

:cool:

My hairstyle forbids me from headwear.

[Pepe]

Well boxing gyms usually have several bags ranging from really light (better for dancing around like a twat) to really heavy (better for working on your power/breaking your hands). You want something heavy enough so that it doesn't fly around every time you touch it (when punching it is supposed to be snappy, you shouldn't be pushing the bag) but not heavy enough that it doesn't bulge and your arm/hand do all of the dampening, which hurts like a bitch, especially without quality gloves.

If you want a number, I really have no clue, sorry.

[Magic]

It's a bit of a random thing to want to exersize Boyd? Taking up boxing? Why not just get an exersize bike?

[Boydy]

Exercise bikes are a bit boring. I used to have one.

[Magic]

You'll say the exact same thing about the bag. It just seems such an inconvenient item for general fitness to have in your home. Didn't you say at one point you didn't have enough room for a bench?

[Boydy]

Yeah, I don't. The bag can go outside. I can stick a bracket up on the rafters of the car port and hang it off that when I use it and take it down out of the way when I'm not. It seems pretty convenient to me. Much more so than a bench and a load of weights that need to be stored somewhere. And cheaper.

[Magic]

Isn't a car port just a roof? So presumably your neighbours will see skinny malinky noncing about a featherweight bag?

[Boydy]

:D

More like chubsy wubsy noncing about around a featherweight bag but yeah.

[Magic]

Oh Christ. I'd love to see that. Have you no shame! You were self conscious about going running for fuck's sake.

A skipping rope might be a good shout though.

[Boydy]

Yeah but I went running in the end and it was fine. I don't really care what my neighbours think. They're all either old people or in worse shape than me anyway.

[Magic]

Oh well, good luck. You should take up boxing if you want to get fit. Even losers go to boxing gyms nowadays it isn't like Raging Bull anymore.

[Pepe]

Only if you're talking about those 'cardio boxing' shitholes that are appearing all over the place.

[Magic]

Nah local boxing gyms. The hard guys have realised they need to appeal to the Boyd's of this world as their main targets are mostly broke/jailed.

[Pepe]

I bet he would deck you.

[Magic]

:baz:

[Boydy]

Some woman at Sainsbury's asked me to move her car out of its spot as she was too fat to get into it since someone had parked too close while she was in the shop. So I can't be that fat. :cool:

Pepe says smacking a pubchbag is anaerobic isn't that the same as sprinting/HIIT which is meant to be good for losing weight? Better than steady pace cardio.

[Benny]

Just a salad, chunky.

[Magic]

Some woman at Sainsbury's asked me to move her car out of its spot as she was too fat to get into it since someone had parked too close while she was in the shop. So I can't be that fat. :cool:

Pepe says smacking a pubchbag is anaerobic isn't that the same as sprinting/HIIT which is meant to be good for losing weight? Better than steady pace cardio.

Really? :D

I'd be so ashamed I'd probably just wait until they got back.

[Pepe]

:D

Couldn't she go in through the trunk?

[Boydy]

She was probably too fat to to fit between the front two seats. She was oldish as well so climbing all through her car and over seats wouldn't have been very easy for her.

[Magic]

Presumably you've stolen her car?

[Boydy]

That never even occurred to me that I could have. It was nice too. Some Audi jeep thing. Her friend/relative/lesbian life partner (unlikely in Ballymena) was already in the passenger seat though. But I could probably have kicked her out somewhere along the road.

[Magic]

Or raped her.

[Spoonsky]

Yeah. Although I was thinking of buying my own as they don't seem too expensive.

Would you hang it off the ceiling? I could see having one of those as a nice stress reliever.

[Spoonsky]

Exercise bikes are nice because you can watch movies or football on them, but as Pepe said they make me ridiculously sweaty. I can't seem to control my pace at all on them so I always finish after 20 minutes.

[Foe]

Managed a couple reps of 120kg on squat today. A new pb. Happy with that.

Definitely getting bigger too :flex:

[Magic]

700kcal on my long runs, 450 on my short HIIT runs. Weekends off. On my static bike, that is. Feel good.

[Foe]

http://i57.tinypic.com/21o7sit.jpg

:moop:

[simon]

BMI is bollocks though anyway, isn't it?

Your body fat is pretty much excellent, so you're onto a winner. Well, except for being 5'9".

[Waffdon]

5ft 9 :D

[simon]

I weighed myself this morning and I'm now down 13kg since June.

It's fantastic, but it is still a little frustrating that I'll need another 13kg to come off before I'm what I would call 'in shape'.

[Magic]

Foe can we see a boxers pic please?

[Magic]

:D

PMing me the pic is far more sinister. Far more.

[Foe]

125kg squat pb tonight. Resulting in some quite prolific muscle pain.

[TG09]

BMI is bollocks though anyway, isn't it?

Your body fat is pretty much excellent, so you're onto a winner. Well, except for being 5'9".

BMI is out dated now, BMR is the one I believe is the latest way to find out your body fat - http://www.fat2fittools.com/tools/bmr/

Nope this is the wrong one.

Try this - http://www.bodybuilding.com/fun/how-to-measure-your-body-fat.html

[Boydy]

About to go to a scary meathead gym. Pretty terrified.

[Boydy]

Didn't really do much today but I've agreed to pay money to have a huge man shout at me (show me what to do) on Thursday morning.

[five time]

About to go to a scary meathead gym. Pretty terrified.

I actually find those places more welcoming/less judgemental than your normal chain gym. Plus the trainers are more likely to know what they're doing and leave you to get on with things.

Had one of ours who'd be better suited as a Barry from EastEnders lookalike than a personal trainer try and criticise my form the other day.

[Boydy]

I actually find those places more welcoming/less judgemental than your normal chain gym. Plus the trainers are more likely to know what they're doing and leave you to get on with things.

Had one of ours who'd be better suited as a Barry from EastEnders lookalike than a personal trainer try and criticise my form the other day.

Yeah, Lewis said the same thing.

And they did seem very friendly. The woman who showed me around was very nice and the guy (who owns the place) who I booked with for Thursday seemed nice too.

[Lewis]

'Yeah, yeah, mate. Yeah. Not bad, mate, yeah. Just a bit of chest today. Mate. Yeah.'

[Boydy]

What's that?

[Lewis]

That is textbook gym patter. The trick is to ask somebody what they're doing as a way of telling them what you're doing. It's also a good idea to have a lingering back/shoulder injury to blame if they're ahead of you.

[Boydy]

Got all lightheaded and thought I was going to pass out this morning.

Still, the guy was helpful and now I know what I'm doing at least. I'll be fannying about with light weights for a while though.

[Pepe]

Bar only?

[Boydy]

Started with that just to get my form right but I was able to put a little bit of weight on it for the squat and the bench press.

:flex:

Still piss all though. It was only like 30kg bench.

But its a start and now I sort of know what I'm doing I won't feel like such an idiot in the gym and I'll hopefully keep it up.

[Pepe]

Beasting it.

Best part is that at the beginning you make huge gains pretty much on a daily basis. Soon you'll be staring at your triceps in the mirror every five minutes.

[Boydy]

Second day of gymming it on my own today (first was Monday). Did Workout B of the Stronglifts programme. I do not like deadlifts.

Also, I need to stick to the mornings. Slept in this morning and didn't go till 1pm and it was too busy for my liking whereas Monday morning at half nine was dead.

[Benny]

Getting into the routine is the hard bit, but it does get easier. The problem is you're starting now when it's fucking cold and horrible outside, so the incentive is to stay in the warm bed. I'm still having trouble getting up and out the door at 07:30.

[Manc]

I never had the strength for morning workouts. Each to his own.

[QE Harold Flair]

http://i.imgur.com/6LDzOcZ.jpg

[Pepe]

That from ASDA?

[Benny]

Stop derailing the thread, Harold.

[Boydy]

Do I need to worry about protein and shit?

[Pepe]

Just eat some chicken/tuna.

[Manc]

Salmon & pastrami are also winners.

[Pepe]

Actually, weren't you trying to lose weight? Go easy on the fried chicken mate.

[Foe]

Stick with it boyd.

I had my first chest session since being away and it was tough. Still managed to push up the 40kg Dumbbells for 3 sets but I'm not looking forward to attempting the 100kg press I had gotten used to.

[Boydy]

Actually, weren't you trying to lose weight? Go easy on the fried chicken mate.

Yeah but I want to get stronger too.

[Reg]

Lean meat, Boydy. And/or get protein shake.

[Boydy]

I don't hurt after being in the gym yesterday. Does that mean I'm getting used to it? (It's only been a week, like). I assumed it'd always hurt a bit the day after.

[Magic]

I don't hurt after being in the gym yesterday. Does that mean I'm getting used to it? (It's only been a week, like). I assumed it'd always hurt a bit the day after.

:D

Scenes.

[Manc]

Muscle aches usually kick in the day after tomorrow for me.

Are you doing a specific programme, boyd?

[five time]

I don't hurt after being in the gym yesterday. Does that mean I'm getting used to it? (It's only been a week, like). I assumed it'd always hurt a bit the day after.

Yeah. I never really get them now unless I miss gym for a couple of weeks.

Try and get in a bit more protein, but don't make the mistake of taking in too many calories if you're still wanting to lose weight. You should still be noticing 'gains' if you stick with it.

[Boydy]

:D

Scenes.
What?


Muscle aches usually kick in the day after tomorrow for me.

Are you doing a specific programme, boyd?

Stronglifts 5x5. I hurt the day after for all of last week but I seem fine today.

[Manc]

Likewise. I'm on a 3 day split at the moment.

What are your goals?

[Magic]

What?

Were you on about getting fisted by your personal trainer?

[Boydy]

Likewise. I'm on a 3 day split at the moment.

What are your goals?

Lose some fat, gain some muscle, get a bit stronger. Not really got anything specific beyond that.

[Boydy]

Were you on about getting fisted by your personal trainer?

Nah, I just paid for one session at the beginning to learn how to do the various lifts properly.

[Magic]

:D

You miserably tight cunt.

[Boydy]

What's wrong with that? I'm not going to keep paying him for every session now I know what I'm doing. I don't need a cheerleader.

[Magic]

I don't hurt after being in the gym yesterday. Does that mean I'm getting used to it? (It's only been a week, like). I assumed it'd always hurt a bit the day after.

Maybe you do, Stephen. Maybe you do.

[Boydy]

Maybe but I can't afford one anyway.

And that guy owns the gym so he's still getting my money anyway.

[Magic]

http://ak-hdl.buzzfed.com/static/2014-05/30/15/enhanced/webdr06/anigif_enhanced-4078-1401479852-18.gif

[Boydy]

:D

dots

[Boydy]

http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/


How Much Protein Do You Need? The United States RDA is 0.8g/kg or 0.4g/lbs. This is 80g protein per day if you weigh 200lbs. But this recommendation is based on studies done on average, sedentary people. The minimum if you train hard is 1g protein per pound of body-weight per day. That’s 200g daily protein if you weigh 200lbs. You’ll reach this amount easily by eating a whole protein source with each meal.


Not sure I really 'train hard' but it's his program I'm doing. But there's no way I get anywhere near that much protein. I was trying to add up a typical-ish day yesterday and I'm not sure it even reached 100g.

Do I need to become a protein shake wanker?

[Lewis]

You do. Go for the most basic whey on MyProtein/Bulk Powders (avoid the unflavoured stuff like the plague), since it's basically all the same shit unless you want to pay five times as much for AMINO ACIDS and ENZYMES that make no difference to anybody except Olympic athletes.

[Boydy]

What's 'whey isolate'?

Do they all taste horrible?

[Magic]

I have the unflavoured stuff, it tastes fines. It's a fucking shake you down in one, who gives a toss what it tastes like?

I have this: http://www.myprotein.com/sports-nutrition/impact-whey-protein/10530943.html?utm_source=googleprod&utm_medium=cpc&utm_campaign=gp_sports&affil=thggpsad&switchcurrency=GBP&shippingcountry=GB&gclid=Cj0KEQiAyIayBRDo4vjdqJrgxZ0BEiQAhOYCYJP9Tt-WhDQtFaKwTpSveYTsRbhKPfLmKQ4Jd-sHzOMaAs6T8P8HAQ&gclsrc=aw.ds&dclid=CLL_hOamhskCFcl42wodgfgLDg&variation=10957800

[Manc]

Protein shakes always blow me up. If you're struggling to get down the calories then by all means, but hitting 1g of protein per lb can be done with the right diet.

[Lewis]

What's 'whey isolate'?

Do they all taste horrible?

Expensive. Get the one Magic just posted. The 'conventional' flavours are all sound, but it gets a bit hit 'n' miss when you dabble in caramel and all that sort of shit.

[Boydy]

http://www.gym-talk.com/impact-whey-protein-review/


But beware, taken on its own, the unflavoured powder tastes like flour and soot and looks likes watered-down man milk.

Yeah, I bet you fucking love it, Magic.

[Boydy]

Ordered some of the natural strawberry flavour and one of those little bottles with the balls in it.

[CJay]

Anyone want to recommend some dumbbells / weights for me? I don't intend to do anything serious, but I'd like to build up a bit of muscle in my arms and generally tone up a bit. I have no idea what weight or anything to go for. Is it better to get ones that I find really heavy or ones that I'm a bit more comfortable lifting? Cheaper the better, but obviously not so cheap that they're rubbish. Amazon links would be nice.

[mugbull]

I drink protein shakes with milk, not water, and they taste totally fine. Theres no real downside to adding a couple glasses of milk to that


Go for the heavier, definitely. If you buy easily manageable ones you'll outgrow them in a week and they'll be totally pointless. Best bet is gym membership though, lets you feel social about working out and also cuties everywhere

[Foe]

I've been sticking by Olympic nutrition gold standard whey (strawberry) for a few years now.

Tastes great mixed with water. Mixing with water is convenient as you can just take it with you, mixing with milk takes more planning. It'll also be more expensive in the Long run if you drink them regularly.

[mugbull]

Your gym doesn't have milk fountains?

[Kikó]

I use (infrequently) whey protein gold standard.

Had a mega 30 minute cycle on the bike last night on interval. Finished it off with a KFC bucket. I felt like Dave.

[Josh]

I drink protein shakes with milk, not water, and they taste totally fine. Theres no real downside to adding a couple glasses of milk to that


Go for the heavier, definitely. If you buy easily manageable ones you'll outgrow them in a week and they'll be totally pointless. Best bet is gym membership though, lets you feel social about working out and also cuties everywhere


Milk is the opposite of good for you, in fact you shouldn't even be drinking milk past the age of two. Cow dairy in general is just not particularly meant for human consumption and we react weirdly to it. I guess if we had a human tit-milk extraction process it wouldn't be so bad. Especially if they hired supermodels to provide the milk and then posted their pics on the cartons, that could be a whole advertising campaign. People would clamor to buy the carton with the hottest girl on it and then talk about her milk for days

Make your mind up

[Kikó]

Ha was going to post the same in the other thread :D

[mugbull]

I also drink milk with cereal and I dip cookies in it. It's awesome but we're all lactose intolerant and shouldn't be drinking it

[Manc]

This Asian bird currently donning my gym all ends up is the absolute pinnacle. I've never seen a body so tight and on point.

[Boydy]

Told my dad I'd ordered some protein shake stuff and he reacted like I'd said I was going to start injecting steroids.

[Boydy]

I finally understand why gyms always have their music so loud - I farted this morning doing a deadlift.

[rush]

I finally understand why gyms always have their music so loud - I farted this morning doing a deadlift.

We've all been there.

As long as you don't follow-through (check Youtube), you're good-to-go.

[Jimmy Floyd]

Your dad is Sammy Wilson, so I don't blame him.

[Boydy]

Your dad is Sammy Wilson, so I don't blame him.

What?

[Jimmy Floyd]

That's how I imagine him from all your posts about his reactions to things down the years.

[Boydy]

Oh right, the post about the protein. Yeah. :D

He's not as bigoted as Sammy Wilson, thankfully.

[Boydy]

This stuff tastes surprisingly okay.

[Boydy]

I tried the protein shake with just water. It's nowhere near as nice as milk (which I actually quite like) but it's not awful either. I can drink it. And I don't really need the extra calories in the milk.

Made a gym friend this morning. Well, some guy spoke to me after we were both finished around the same time and gave me some advice on my squat form (my feet were pointing out to the sides). He seemed nice enough and wasn't being a patronising dick or anything.

[Boydy]

Also, 45kg squats and 40kg bench press felt a bit difficult this morning.

I am so weak. :(

And, yes, I realise I'm just talking to myself in here now.

[Lewis]

Your feet should be 'pointing out to the sides'. What do you mean?

[Boydy]

He said they should be pointing straight forward.

[Manc]

40kg bench is standard if you've just started out.

Chest and back today after two days of being on the sauce. Think I'll weigh myself.

[Boydy]

40kg bench is standard if you've just started out.


Yeah, I know. It's not the weight still being quite light that's bothering me it's that I was starting to find it quite difficult today already. Whereas throughout the last two weeks I've found everything fairly easy.

[Manc]

It's inevitable that you will have disappointing days. The more consistent you are with your nutrition and rest, the less they will pop up.

[Lewis]

He said they should be pointing straight forward.

I suppose whatever works works, but most people have their feet out to some extent. I've just tried it in the kitchen with my toes straight forward and my legs force them out at the bottom of the movement (which feels unbalanced). How wide is your stance?

[Boydy]

I suppose whatever works works, but most people have their feet out to some extent. I've just tried it in the kitchen with my toes straight forward and my legs force them out at the bottom of the movement (which feels unbalanced). How wide is your stance?

Pretty wide. I can't really go any narrower though as I just feel unbalanced then.

Just tried some bodyweight squats with my feet pointing forward and it feels weird around the knees so I don't think I'll bother with that. My feet naturally point outwards a bit anyway.

[Lewis]

I started out doing it with my feet straight and just put the resulting knee pain down to it being new and hard. I only realised when I was trying to stretch my knees a bit and noticed I naturally flared my feet out doing so.

Those first few months of cluelessness. :drool:

[Pepe]

That 'gym friend' just wanted to shag you. Like the first 'gym friend' I made, who quickly went from giving small advice to asking which kind of underwear I wore. :cab:

[Boydy]

It was in the changing rooms he started talking to me. :uhoh:

He had his top off as well and he said he'd been training for a about a year when I asked him how long he'd been at it. He looked terrible if he's been doing it for a year. He just looked like a normal bloke. Not huge, not really much visible muscle and he wasn't ripped or anything either.

[Kikó]

What small talk did you have in the shower?

[Boydy]

What small talk did you have in the shower?

We didn't talk, we just fucked.


I seem to need an awful lot of sleep the night of a workout. I couldn't get up this morning and ended up getting about 12 hours. Why do I need so much sleep?

[Pepe]

Because you're a lazy cunt. Also your muscles need to rebuild themselves.

[Boydy]

:D

I know the first part.

I also know the second part, I'm just surprised at how tired I find myself afterwards.

[Kikó]

Yep, especially at the first stages of working out you have literally knackered yourself. Shows you've had a good session.

And you're a lazy student bum.

[Boydy]

Oh, I see. Nothing to worry about then? I thought maybe I wasn't eating enough or something (doubt it, fat bastard lol).

I don't feel that exhausted straight after the workout though so it seemed a bit odd that I'm proper knackered later.

[Boydy]

Overhead press is a right bitch. 30kg was a struggle this morning. :(

[five time]

This (http://www.exrx.net/Testing/WeightLifting/PressStandardsKg.html) page is pretty decent for giving a ballpark of how shit/good you are at a particular lift.

Those are one rep maximums as well, so 30 x 5 isn't that bad.

[Boydy]

30 at 5x5 :)

I suppose that's not too bad then.

[Manc]

3 rest days in the last week seems to have done me the world of good. Strength is peaking

[Spoonsky]

Yep, especially at the first stages of working out you have literally knackered yourself. Shows you've had a good session.

And you're a lazy student bum.

What does knackered literally mean?

[Boydy]

I see lots of places seem to recommend multivitamins as well? Does anyone take them? Are they really necessary?

[Lewis]

They're just good to take anyway, although it took me too long to realise that supermarket tramp ones have the same stuff in as expensive brand name ones.

[Boydy]

I suppose. Assuming they're cheap enough they can't really do any harm.

Anything else? I saw fish oil recommended too? Creatine? Might just get some steroids and get swole.

[Pepe]

Just lift heavy shit mate, no need to buy into the whole 'scene.'

[Reg]

Creatine is apparently one of the safest supplements, but be careful/ask your doctor/research thoroughly etc if you are on medication.

Fish oil is good for memory. I haven't heard how it can help with gymming?

[Lewis]

Isn't fish oil just another good thing to use generally? It probably is with my bollocks diet. I use creatine, but I don't know whether it's worth bothering with straight off the bat. Maybe give it a few months whilst you can still recover quickly with your 'newb gains'.

[Kikó]

What does knackered literally mean?

Your body is actually physically tired and broken down from working the muscles.

[Boydy]

Was worried about stalling on the overhead press this morning as it was a bit difficult last time but I didn't. :flex:

There's a guy who looks like a hench Andy Samberg. He's nearly always there around the same time as me. He wears one of those narrow vest things (singlet? or does that include shorts too?) and does lots of grunting. He's ripped and all but, like, shut up.

[Pepe]

Have a word with him.

[Boydy]

Failed at 35kg on the overhead press this morning. Could only manage 4 in the third set then the app said to rest for 5 minutes and I managed 5 in again in the last two.

Need to order some more whey soon too. The strawberry one was quite nice but I'd like a change. What other flavours are good?

[Manc]

Can't go wrong with chocolate.

[Boydy]

Yeah, went for some chocolate smooth and another bag of the natural strawberry. 1kg of each. Only £11.05 a kilo today.

How many do you normally take a day? I've been having two but I might add another one.

[Manc]

Stick to two. I used to have one with breakfast and one post workout.

[Pepe]

When do we get a shirtless mugshot Boyd?

[Boydy]

Give me a year.

[Pepe]

I'll mark it on my calendar.

[Boydy]

You do that.

[Manc]

What a great lifting weak.

Squat 90kg
Bench 80kg
Shoulder Press 60kg

All without niggles. My body seems to be comfortable at 80kg, all the while losing body fat and gaining slight muscle.

[mugbull]

60 kilo shoulder press is fucking crazy. Do you just walk around with balloon shoulders, Superman?

[Manc]

It's far from crazy.

[Queenslander]

For what you squat and bench press it's impressive!

[Foe]

That shoulder press is completely out of kilter. Just really impressive for what your other lifts are.

I do 5x5 on clean and press and I struggle with much above 52.5kg.

Military press and I'm looking at 45-50kg. All the while I can knock out reps of 100kg on bench.

Maybe my shoulders are just disproportionally weak.

[Manc]

For a bit of context, I've only recently started to squat again after an injury and my bench was/is woeful.

I'll take the praise though.

[Andrew]

Suppose it's the wrong time of year to try and get myself into going into the gym and losing weight/getting stronger.

Switched jobs 6 months back from scaffolding to lorry driving and I've put on close to 17lbs....

So going to post in here and the fat fuckers thread to see if I can keep myself motivated.

Found a workout plan I liked the sound of Ice cream fitness 5x5😊

Workout A

Squat
Bench
Row
Shrugs
Tri extensions
Curls
Good mornings
Cable crunches

Workout B

Squat
Deadlifts
Press
Rows
Close grip bench
Curls
Cable crunches

Compounds 5x5 accessory 8x3.

Recommends adding 5lbs of weight on the main three lifts everytime I complete the 5x5

[Spoonsky]

What a great lifting weak.

Squat 90kg
Bench 80kg
Shoulder Press 60kg

All without niggles. My body seems to be comfortable at 80kg, all the while losing body fat and gaining slight muscle.

Freudian slip there. You know you can lift a lot more than that.

[Foe]

Did 5x5 on 140kg deadlift today and then had to go sit in the changing rooms so the world would stop spinning.

Then walked home.

I hate being weak and tired all the time. :(

[Boydy]

The myprotein natural vanilla flavour is fucking rank. So glad I only got one of the single serving sample packets.

[Andrew]

First session of the gym out the way kept everything light

Squats 60kg
Bench 60kg
Rows 60kg

My legs feel like they have been run over by a train rest of my body is fine though.

[Boydy]

The myprotein natural vanilla flavour is fucking rank. So glad I only got one of the single serving sample packets.

Chocolate peanut is also fucking disgusting. They both had a similar horrible taste to them - is that the taste of the whey coming through over the flavouring or is it the taste of the horrible artificial flavourings they use?

I hope 'chocolate smooth' is okay because I bought a 1kg bag of it. The reviews of it are good, at least.

[Boom-Boom]

Chocolate peanut is also fucking disgusting. They both had a similar horrible taste to them - is that the taste of the whey coming through over the flavouring or is it the taste of the horrible artificial flavourings they use?

I hope 'chocolate smooth' is okay because I bought a 1kg bag of it. The reviews of it are good, at least.

I haven't been able to find a flavour I particularly like. I've stuck with chocolate and it's OK providing you take it with milk.

Agree that vanilla is fucking disgusting. I went for it once and had to stop using it, it was a real battle to keep it down after drinking it.

[Lewis]

You're best off sticking to banana/chocolate/strawberry. The more 'complex' flavours always tend to have that lingering taste of stale milk (it is a dairy by-product after all) which you can only really mask if you have them with a pint of milk, and you can't really do that every time.

[Boydy]

Yeah, these two might have been better with milk but I've had them both with water as that's how I normally take it as I don't want (need) the extra calories. The natural strawberry flavour is pretty nice, even with water.

[Lewis]

Their white chocolate one is brilliant in a proper dickhead milkshake with a load of ice cream and biscuits (which defeats the object I suppose), but it tastes like shit with water. Based on the pricier shit my brother buys it may be the case that the expensive brands make more of an effort with taste and consistency. I think it's only 'Daws' who splashes out on the flash stuff here, so maybe he should run some tests.

[Boydy]

Is it the 'chocolate smooth' that you're on about is okay, Lewis?

And I was gonna ask if the fancier brands taste better but I suppose no one's going to know then.

[Lewis]

Yeah. I don't know what 'Stevia - Chocolate' is all about.

[Boydy]

Presumably it's sweetened with stevia. Although they all use sweeteners and not sugar, don't they?

[Foe]

I find the chocolate stuff a bit full on. Strawberry is the way forward, even with water. Never tried banana flavoured protein but that's only because I found some strawberry stuff I liked - so why switch?

[Kikó]

That's right, I still use gold standard whey (infrequently). Try it with almond milk Boydy, good calories and protein.

[Palmer]

There was a chap in our gym the other week offering free samples of 'Protein Works' whey protein if you joined their online mailing list. Filled it in half-expecting to receive fuck all protein and a ton of spam, but then there was a knock on the door last night from a DPD delivery guy who handed me a 5kg tub of 'Millionaires Shortbread' flavour. Not tried it yet, but my initial thoughts are it'll taste dreadful. Will report back if it doesn't kill me.

[Boydy]

That's right, I still use gold standard whey (infrequently). Try it with almond milk Boydy, good calories and protein.

I did get some of that the other week but it's not something I always have in the house. There's not actually much protein in it but it is good on the calories and taste.

Tried chocolate smooth this morning. It's decent with water. Certainly drinkable. Back on the strawberry now after being at the gym. It's the best.

Failed the overhead press today again. :moop:

[Andrew]

Oh my god what's happened to my legs.

I'm walking round like I've shit myself....

Top half of my body don't feel stressed in the slightest but my legs be fucked up!!

[Manc]

Drinking shakes with water is monstrous.

Sneaking a rest day in tonight. Deserved, but feel guilty nonetheless.

[Foe]

Drinking shakes with water is monstrous.

Sneaking a rest day in tonight. Deserved, but feel guilty nonetheless.

Everyone starts test way and switches later.

Did shoulders tonight. I've no idea how you managed 60kg. Even my flat mate who bench 110-115 was making 60 look difficult.

[Manc]

Genetics?

I'd rather have a stronger bench tbh.

[Lewis]

Bench is shit. If you can't pick something up and ram it above your head then what is the point of getting strong[er]?

[Boydy]

I watched this earlier:


https://www.youtube.com/watch?v=CnBmiBqp-AI

I think my grip was wrong and I'm not really using my hips. Hopefully I can complete the 5x5 next time around using that.

[Andrew]

The over head press is a way better indication of overall strength than the bench press isn't it?

[Boydy]

Failed the bench press at 50kg today - managed 4/5/3/5/5. Had to do the roll of shame on that middle set.

My knee is also getting a bit sore. Presumably from squatting. My form must be a bit off. 65kg on that tonight was a bit of a struggle.

[Lewis]

It will be easier to develop if you did something like:

40 x 5
42.5 x 5
45 x 5
47.5 x 5
50 x 5

Then when that becomes easier up the last set to 52.5 x 5, do that, and then bump the others up as well. Repeat that process. Doing the same weight for all the sets will make it harder to increase the weight if your focus is strength.

[Boydy]

I was just doing what Mehdi tells me. I don't really want to start messing stuff around and not be able to track it in the app though. The app is so handy.

I did do lighter warm-up sets though.

[Manc]

Hold the phone. Is Boyd doing 25 reps at the same weight per exercise? :D

[Foe]

Hold the phone. Is Boyd doing 25 reps at the same weight per exercise? :D

That's a classic strategy.

[Lewis]

From what I remember StrongLifts says to deadlift 1x5 (as I've described above) because it's the most taxing lift, but benching and squatting takes it out of you just as much beyond a certain level. I couldn't squat every other day like he suggests to, so it's not surprising that he can't deadlift as often as he would like if his arse is constantly throbbing.

[Boydy]

Hold the phone. Is Boyd doing 25 reps at the same weight per exercise? :D
Yeah, the stronglifts 5x5 program.

What do all the rest of you do?

[Lewis]

I do 5-5-5-4-3, increasing it (different numbers for different lifts) between each, and then come down 3-6-9 whilst taking weight away. So for over-head pressing it goes:

(warm-up with 40 x 5, 50 x 4, 60 x 3)
65 x 5
72.5 x 5
80 x 5
87.5 x 4
95 x 3
90 x 3
80 x 6
70 x 9

Bench has the same progression with leaps of 7.5, and deadlift/squat goes up by twenty with each set; but I do the same set/rep pattern. I only do 5x5 for chin-ups, since it's just a case of doing them and stretching your back out properly rather than progressing with them.

[Manc]

That's a lot of volume, Lewis. Did you build up to that over time?

[Lewis]

Yes? That is my entire shoulders bit (best supplementary exercise: more of it), so it's not that much as a work-out in itself once a week. It takes about forty-five minutes normally.

[Boom-Boom]

I have started doing this shoulder workout which I'm enjoying - https://www.youtube.com/watch?v=GFqh6Q_zhK4

[Boydy]

I do 5-5-5-4-3, increasing it (different numbers for different lifts) between each, and then come down 3-6-9 whilst taking weight away. So for over-head pressing it goes:

(warm-up with 40 x 5, 50 x 4, 60 x 3)
65 x 5
72.5 x 5
80 x 5
87.5 x 4
95 x 3
90 x 3
80 x 6
70 x 9

Bench has the same progression with leaps of 7.5, and deadlift/squat goes up by twenty with each set; but I do the same set/rep pattern. I only do 5x5 for chin-ups, since it's just a case of doing them and stretching your back out properly rather than progressing with them.

What's the idea behind that kind of thing? The working up and then down the weights again.

I sort of think Stronglifts doesn't really have enough upper body or arms stuff in it. I feel like my weak arms let down my overhead press and bench. There's the option to add chin-ups and dips but I don't think I could even do any chin-ups at the minute. I don't really want to start chopping and changing program already though. Plus, the app's super handy.

[Lewis]

I got a bit sick of doing the main exercise and then doing other things to supplement it (like say a behind the neck press, or some tricep crap; and it's even worse for lower body things), so I just figured I would start working down towards failure and putting some strain on myself but with lower numbers. I don't know what exactly it does, but I feel like I've developed better endurance from it.

[five time]

I sort of think Stronglifts doesn't really have enough upper body or arms stuff in it. I feel like my weak arms let down my overhead press and bench. There's the option to add chin-ups and dips but I don't think I could even do any chin-ups at the minute. I don't really want to start chopping and changing program already though. Plus, the app's super handy.

There's not much point changing programs so soon if you've just started. Stronglifts is pretty much identical to Rippetoes's starting strength and he recommends to keep doing it for 6 months to a year before you start looking for an 'intermediate' one.

How much do you weigh Lewis? Only just benched 100, pressing close to that is absolutely miles away for me.

[Boydy]

There's not much point changing programs so soon if you've just started. Stronglifts is pretty much identical to Rippetoes's starting strength and he recommends to keep doing it for 6 months to a year before you start looking for an 'intermediate' one.

Yeah, I know. That's why I don't actually want to change and I didn't mean looking for an intermediate routine (I know I'm not anywhere near that), I just meant something that's maybe a little more rounded.

[Lewis]

I never weigh myself, but I'm probably about seventeen stone. I got a bit fat last winter/spring, so I've been losing it since April-ish, but doing so slowly in an attempt to maintain strength (which I've pretty much done) and get fitter at the same time rather than just chucking that progress away as I've done during previous off phases.

[five time]

What are you missing out on? Chucking on a tricep exercise, some curls or some lat pull downs (until you can do pullups) at the end of your workout isn't going to hurt.

[Boydy]

What are you missing out on? Chucking on a tricep exercise, some curls or some lat pull downs (until you can do pullups) at the end of your workout isn't going to hurt.

Well that's it basically - arms. Like I said it feels like my weak arms are letting my upper body lifts down. Might try those you've mentioned. What are good for triceps? Dips?

[five time]

Try some cable pushdowns. A little easier than dips if you're doing it at the end of your workout.

[Manc]

Saturday nights in the gym really are bliss.

[Boydy]

Managed 5x5 on the overhead press at 35kg today, the one that I'd failed twice before. Get in.

The squat at 67.5kg was a bit of struggle today. 80kg deadlift was alright.

The creatine I'd ordered had arrived when I got back from the gym too so stuck a teaspoon (that's probably about 5g, right? there was no scoop in the bag) of it in my shake. It didn't really seem to dissolve properly, it left a kind of grainy texture in the shake. Does it normally do that?

[Kikó]

There will be a scoop, it's just deep in there somewhere.

[Boydy]

I was thinking of lowering my squat today and practising my form as my knee's been a bit sore but it didn't feel too bad when I went in so I just went for the weight I was meant to (70kg) and concentrated on keeping my knees out today. I didn't think they'd be falling in before but having concentrated on them today, maybe they were as they feel a lot better today.

Managed 5x5 50kg bench that I'd failed on Friday too.

Got 5x5 on rows at 52.5kg but my form was shit so I failed myself and Ill do it better next time.

Also added 3x8 (last set to failure) tricep pushdowns at the end of this one and will do lat pulldowns on the other day.

[Manc]

How is everyone rowing? Free weights aren't for me, but I'm beginning to favor cables over the machine.

[Foe]

Barbell bent over row.

Was throwing out some seriously poor form on 80kg today on that, after struggling to get 145kg deadlift up. Did 5,5,3 and then sacked it off and did 5,5 of 130.

[Boydy]

I was thinking of lowering my squat today and practising my form as my knee's been a bit sore but it didn't feel too bad when I went in so I just went for the weight I was meant to (70kg) and concentrated on keeping my knees out today. I didn't think they'd be falling in before but having concentrated on them today, maybe they were as they feel a lot better today.

Managed 5x5 50kg bench that I'd failed on Friday too.

Got 5x5 on rows at 52.5kg but my form was shit so I failed myself and Ill do it better next time.

Also added 3x8 (last set to failure) tricep pushdowns at the end of this one and will do lat pulldowns on the other day.

Think I spoke too soon, my knee's been a bit sore today.

[Boydy]

My knee's a little sore after today's session as well. It'll probably be sorer tomorrow. It tends to be worst the day after. What am I doing wrong? Should I buy knee sleeves?

Failed overhead press at 37.5kg today which I'm not surprised about. I hate it.

[Manc]

Go lighter and work on your form.

My backs in ribbons currently. Seething.

[Boydy]

Crap day.

Failed 52.5kg bench and failed myself on rows again at 52.5kg as my form was crap today too.

Does anyone else find on bent over rows, they kind of just stand up with the weight? Not fully upright but your torso comes up a bit? So it feels like it's not really my back and arms doing the work.

On the plus side, someone asked me for a spot for the first time so I must sort of look like I know what I'm doing now.

Also - starting to get a little sick of squatting.

[Pepe]

Squatting. :drool:

[Kikó]

Change it up then Boyd. Why do something you're not enjoying?

I had a shoulder day yesterday - 10 min cycle warm up, then lat pull downs, overhead press, side lateral raise, front dumbbell raise, and low row machine (5x5s). Hopefully I'll get down tonight and do a chest session, they have benches now which allow you to do inverse so I can mix it up a little.