!!GYM!!

[littlegracie]

Squats with 40 kg - 3 sets of 12, super-setted with sumo squats (not sure how heavy the weight was)
Deadlifts with 40 kg - 3 sets of 12, super-setted with straight legged deadlifts ( " " )
Leg press with 120 kg - 3 sets of 12, super-setted with more sumo squats ( " " )
Hamstring curls, straight into lunges with weights in each hand over to the leg extension machine, followed by leg extensions, followed by lunges back to the hamstring curl machine repeated 3 times... collapse into a ball of hysterical laughter on the ground at how broken I am. Ouch...

[~Msv~]

Wow. Nice!!!

[Suloh]

my training partner.....
she benches more then me.

[irvan]

nawwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww

P.S

[~Msv~]

LOL!!!! Much cuter IMO.

[Andyy]

I've started getting pretty heavy on my deadlifts, up to 80kg at the moment, i think i could go further but i have trouble keeping hold onto the bar. ive started using sponges (seen other people use them) but theyre not that great. Thinkin bout gettin some gloves or the ones that has a strap to wrap around the bar? what are they called?

[littlegracie]

I've started getting pretty heavy on my deadlifts, up to 80kg at the moment, i think i could go further but i have trouble keeping hold onto the bar. ive started using sponges (seen other people use them) but theyre not that great. Thinkin bout gettin some gloves or the ones that has a strap to wrap around the bar? what are they called?

Try using an inverted grip. One hand over the top of the bar, one hand underneath

Edit: like this:

[HunterM]

oooo baby

[~Msv~]

I've started getting pretty heavy on my deadlifts, up to 80kg at the moment, i think i could go further but i have trouble keeping hold onto the bar. ive started using sponges (seen other people use them) but theyre not that great. Thinkin bout gettin some gloves or the ones that has a strap to wrap around the bar? what are they called?

I use gloves. have to as I get extremely sweaty hands and struggle to hold my water bottle, let alone weights.

P.S - that chick is fucking hot.

[Suloh]

i used to use gloves, but they are even worse for grip, alternating grips is the best. i also use chalk.
on another note, new PB, 120kg sldls 3x5 at 66kg

[BLEGH!]

nawwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww

P.S

Yes I've just seen this now.
bahahahahahahahhahahahaha!!

[Bassix]

Started a crazy 2 week training/diet program for cutting. The goal is to drop to 87 kgs from the 96 kgs two weeks ago. 5 days in I'm at 90 kgs. No protein shakes, low fat, low carb, high protein meals, bcaa, animal stack, training everyday, cardio on days off from weight training. Ill start protein shakes next week, casein and whey.

[onevia]

Anyone done the smolov squat program? apparently can add 100lbs to your current squat weight.

Sounds a bit wild, current 1RM is 95kg and I doubt I can hit 140kg

[HunterM]

Started a crazy 2 week training/diet program for cutting. The goal is to drop to 87 kgs from the 96 kgs two weeks ago. 5 days in I'm at 90 kgs. No protein shakes, low fat, low carb, high protein meals, bcaa, animal stack, training everyday, cardio on days off from weight training. Ill start protein shakes next week, casein and whey.

yo vis.

where did you find this program? details?

[Bassix]

Intake of carbs is kept to a bear minimum. energy wise at the gym it's pretty shit, I'm using nanovapor and bcaa to keep the energy up at workouts along with the animal stack and a somewhat high carb lunch. but any other meal throughout the day is little to no carbs. so to ensure I burn more fat in the workout then what I put in throughout the day. It's all on my own nutrition knowledge.

[Suloh]

Anyone done the smolov squat program? apparently can add 100lbs to your current squat weight.

Sounds a bit wild, current 1RM is 95kg and I doubt I can hit 140kg

If your squatting 95kg don't bother with smolov. Madcow 5x5 is pretty good

[GrandMaster]

started watching ice loves coco this weekend
coco is mad at working out



dat ass

edit: shiieeeet ts cuts off the image, open that shit in a new window

[dannncer]

Debating whether or not to do pump and then balance tonight, but not sure haha I dont want to be super sore.

[Andyy]

No pain no gain

[onevia]

Debating whether or not to do pump and then balance tonight, but not sure haha I dont want to be super sore.

super sore means you aint stretching right at the start and the end. my body is rarely sore and I do crossfit

[djqc]

1MR is the goods! tried it for the first time tonight and still got a high/placebo from it

[Bassix]

http://www.cutandjacked.com/The-Ulti...ide-To-Cutting

great read..helps you get a good idea of what you should be doing when cutting.

[Andyy]

Try using an inverted grip. One hand over the top of the bar, one hand underneath

This worked fucking awesomely, cheers.

Now.. my problem is that 80kg doesnt feel so heavy, i reckon i can bump up to 90/100kg... but 80 still makes me dizzy as fuck, am i breathing wrong or something?

[Suloh]

its pretty normal, your body is rapidly increasing blood pressure from exerting all that energy at once, think of it as your are working hard. i get light headed alot from squats/deadlifts/sldls and have to sit down afterwoods, and the occasional blood nose and or burst blood vessels in my eyes (these are common for powerlifters). as for breathing, try taking a few slow deep breaths prior to your set.
also when you say 80kgs, are you including the bar?

[onevia]

Do you lock your core when doing dead lifts? ie take a diaphragm breath in, hold and lift then exert air when at the top. That works for me and I never get light headed.

[Andyy]

Will give It a go, cheers. Yea 80kg incl the bar, 30kg each side.
I usually time my sets at about 45 second intervals. 4x8 reps

[Suloh]

HHHHNNNNNGGGGGGGGGGGG





Nearly as good as 1 scoop 1MR+1 scoop mesomorph

[Suloh]

Today's workout
90kg 3x8 squats
110kg 3x5 sldls
58kg 3x8 bent over rows
@65kgs

Lower back pumps are insane

[djqc]

Did legs yesterday. Can't walk today. I always promIse myself "light weight, many reps" on legs, but then at the gym it never works out

[Suloh]

trs.

[dannncer]

Does anyone know if there is anywhere that you can download Les Mills workouts?? I want body balance 49

[Suloh]

Does anyone know if there is anywhere that you can download Les Mills workouts?? I want body balance 49

who?

todays workout, Dynamic effort.
box squats 8x3 (wide stance for hips)
Front squats 5x5
Good mornings 5x5
DB row 3x10
hammer curl 4x6

[DizzzeeJungle]

Legs/Shoulders

Squats 3x5
Lunge 3x5
Press 3x5
Lat raise 3x8
Shrug 3x8

[littlegracie]

Watched some dude leg press 700 kgs at the gym today. Was so insane just seeing the amount of weights stacked up on top of the machine.

[Anaru]

8 days into a month green smoothie detox (Daily green smoothies, Vegetarian diet, No alcohol, No processed foods)

begrudgingly tried it but so far its been great. I hit the gym 4 times a week (25min walk > 15min cardio > 50min weights > 25min walk) Still eat meat but cut down to only 1 to 3 times a week and have protein powder before and after a workout.

But since starting this detox I have dropped 5kg in 7 days, cardio endurance has noticeably improved.

Strangely 'feel good' levels have noticeably improved, I'm certain this is a placebo affect but reading up on it; it's a common occurrence for people who have introduced green smoothies into their diet. Something about a sudden injection overload of greens (spirulina, kale, etc)


Anyone else tried it?

[Suloh]

so ive reccommended heaps of people to bulk nutrients, but now there is a new company with better prices, more flavours and better options.
check em out

http://protein-n-more.com.au/index.p...te=common/home

choc honeycomb WPI is boss

[~Msv~]

how do they whey* up to each other, nutrients wise?

*pun intended.

[Petar]

Intake of carbs is kept to a bear minimum. energy wise at the gym it's pretty shit, I'm using nanovapor and bcaa to keep the energy up at workouts along with the animal stack and a somewhat high carb lunch. but any other meal throughout the day is little to no carbs. so to ensure I burn more fat in the workout then what I put in throughout the day. It's all on my own nutrition knowledge.

i'm curious how you went with this.. i feel it would be very hard to keep the energy up eating so few carbs..

[Suloh]

everybody lost interest in the gym already??

anyways todays shindig

SLDL's, 100kg 3x8
Dumbell row, 38kgs, 4x10
Reverse grip barbell curl 4x8
Rack Pulls, 100kgs 1x8, 140kgs 1x8, 160kgs 3x8.

Rack pulls are one of my favourite excersize, its a variation of the deadlift and will help improve your conventional deadlift, it helps build most of the posterior chain muscles, with most emphasis on your upper and lower back, also working your lats, glutes and hamstrings. It will also increase your grip strength so if you are like most people and struggle to hold the bar whilst doing conventional, DO EM!




this bish has been doin em, great set of glutes and hamstrings

[Andyy]

Chin Ups / Pullups...

Is it better to do them continuously or drop all the way down, rest briefly then do another rep

What are your thoughts?

[Suloh]

do it the same as you do any other weight movement. hold the bar, pull yourself up exhale, inhale on the way down make sure u go all the way down without touching the ground of course, then back up and no kipping! thats for homos.

[~Msv~]

Is there any main differences to doing chin ups / pull ups with over hand or under hand grip?
These are one thing at the gym I really struggle with.

[Andyy]

under hand prob uses more biceps than over, the wider ur grip = more lats, thats all i know
I personally change the grip every few weeks

[Suloh]

pullups
http://www.exrx.net/WeightExercises/.../WtPullup.html

chinups
http://www.exrx.net/WeightExercises/...andChinup.html

http://stronglifts.com/how-to-do-pul...per-technique/

i wouldnt do alternating grips, its a similar movement to bench press/ military press, you wouldnt do them with alternating grip.

[~Msv~]

Cheers Suloh, that last link was good.

[Psyche]

Cheers Suloh, that last link was good.

Yep. Nice link Suloh.

Also thanks for the Protein N More tip. Choc Mint and Choc Berry on the way.

[Suloh]

nice! choc honey comb tastes the same as the honeycomb supa shakes, could drink it all day. the jaffa one taste like dishwashing liquid.

todays shindig

Wide grip bench press, 4x8
Floor press 4x5
Skull Crushers 3x10
Dumbell military press 3x8
Close grip bench press 5x5

The Close grip bench press is a great way to build alot of size and strength in the triceps, hold the bar slightly 2 fists apart, bring the bar down to just below your nips (normal bench press you have it just above your nips) its important to keep your elbows close to your sides to prevent stressing your wrists, start off with an empty bar to perfect the technique as it can be a bit awkward if you havent done them before, then work your way up to the heavyer weights. 4-5 sets of 5 reps for strength, 3 sets of 8-10 reps for size.

[Psyche]

Yeah close grips are excellent.

[miss_p*]

Remember I bought a gym membership in April and didnt know how to use anything. Well I ended up going once but somehow lost 5 kilos in April...go figure.
I seem to have dropped another 3 kilos in as many days post breakup. Kinda good when the reason was that they were not physically into it anymore. Hello jeans ive not worn in 2.5 years that I love!

[Suloh]

todays shindig

Box Squats, 5x5
Barbell Curl 4x6
Pullups 3x10
Bent over barbell row 3x8
Defecit Deadlifts 5x3-5

Box squats are probably something you have never heard of nor seen at your local gym, they help create a perfect squat form and will help build carryover strength in your conventional squat(i much prefer doing box than conventional), increasing your squat strength is going to increase strength in all of your lifts. want massive biceps? get a strong squat. want great cardio and endurance? get a strong squat. want to eliminate all your debts? get a strong squat.

http://stronglifts.com/build-explosi...rm-box-squats/