The Bodybuilders Thread: Circuit II

[StrontiumDog]

Taking a chance on taste (as the prices are really good i'm thinking) and ordered this via eBucks.com:

Dutch Chocolate Evox: Advanced Whey Protein 100% - 2kg eB2538
Chocolate Evox: Lean Pro Diet Protein - 1.9kg eB2298

 

[Pufferfish94]

Xtreme nutrition are having a good online sale on BSN whey, R550 for 2kg i think

 

[Willie Trombone]

Suggestion - can we start a suppliments thread?

 

[StrontiumDog]

Suggestion - can we start a suppliments thread?

Good idea MP delivery times and customs info can have their own sub-forum even

 

[Deadmanza]

Suggestion - can we start a suppliments thread?

This, have stopped coming to this thread, all it is now is people crying about when they are going to get their orders.

 

[Emjay]

I started a new thread, as I had the same suggestion a few days ago.

Anyone have any issues with their stabilization muscles being too weak? Since I have been doing a lot of different types of training (HIIT, tri and lifting) I have noticed that I need to strengthen my stabilization muscles hectically. Any suggestions?

 

[Willie Trombone]

I started a new thread, as I had the same suggestion a few days ago.

Can you link it here?

Anyone have any issues with their stabilization muscles being too weak? Since I have been doing a lot of different types of training (HIIT, tri and lifting) I have noticed that I need to strengthen my stabilization muscles hectically. Any suggestions?

http://www.bodybuilding.com/fun/stabilizer_muscle_training.htm

 

[Emjay]

Thanks Mars. I would rep you again, but need to spread the love first.

Link to the Supplements thread:

https://mybroadband.co.za/vb/showthread.php/867542-Spinoff-Bodybuilders-Thread-Supplements

 

[The Voice]

So into the 10th week of 5x5. DL is 105kg, squat is 90kg - starting to feel the weight now. I've had to stall with the lifts that engage my shoulder (still have the impingement), so they haven't exactly kept up unfortunately: 55kg BP, 40kg OH and 55kg bent over row. Will finish up after week 12, then find an isolation program (will keep DL, squat and BP).

My main issue seems to be mobility. I don't recall the last time I actually had DOMS (weird, I know), so it's literally down to range of motion. And more of a general stiffness throughout my body. So I'm thinking of taking up yoga as well. Anyone able to advise if this would improve anything?

 

[3Gee]

Can anyone explain to me what exactly is going on here

 

[0ilslick]

So into the 10th week of 5x5. DL is 105kg, squat is 90kg - starting to feel the weight now. I've had to stall with the lifts that engage my shoulder (still have the impingement), so they haven't exactly kept up unfortunately: 55kg BP, 40kg OH and 55kg bent over row. Will finish up after week 12, then find an isolation program (will keep DL, squat and BP).

My main issue seems to be mobility. I don't recall the last time I actually had DOMS (weird, I know), so it's literally down to range of motion. And more of a general stiffness throughout my body. So I'm thinking of taking up yoga as well. Anyone able to advise if this would improve anything?

I definitely think yoga would be able to help you if flexibility is your issue. I would also maybe look at doing the same lifts on the occasional off-day with lighter weights (~50%-60% of your work weight) but focusing heavily on form and reaching a full range of motion.

 

[The_Mowgs]

Thanks, will do more stretches as you suggested.

Just to come back to this issue. I have identified it as the dips causing it. I did dips yesterday and I thought I was going to die. This is after stretching etc so I think I will leave the dips.

I read on the net that this normal and to just power through it but I don't think its worth it as it feels something drove over my chest and it hinders the rest of my chest workout.

 

[Willie Trombone]

You've strained a ligament. I'd wait for it to heal then go back to the dips. You've probably just gone beyond your normal range.

 

[The_Mowgs]

You've strained a ligament. I'd wait for it to heal then go back to the dips. You've probably just gone beyond your normal range.

Yeah well it was the first time ever doing dips but **** it hurts! I had pain going round to my back yesterday.

 

[rayven_king]

Yeah well it was the first time ever doing dips but **** it hurts! I had pain going round to my back yesterday.

I love dips they've become my main push exercise these days

and in other news I think I'm a few steps away from being able to do a one arm chin up, I was able to do a 6 second negative down with both arms yesterday

 

[jman]

and in other news I think I'm a few steps away from being able to do a one arm chin up, I was able to do a 6 second negative down with both arms yesterday

That's awesome. So you started by doing the negative movement? I must try that

 

[Raphael123]

That's awesome. So you started by doing the negative movement? I must try that

Very good dips and chin up should be a staple in any program.

 

[jman]

Very good dips and chin up should be a staple in any program.

I do loads of weighted dips and weighted pull ups & chin ups. Just haven't gotten to one arm chin up

 

[rayven_king]

That's awesome. So you started by doing the negative movement? I must try that

I started with weighted pull ups I got to about 60% of my bodyweight, before that it felt like my arm was just gonna get yanked off its socket, I'm now doing a combination of negatives, band assisted pulls and counter weight

[video=youtube;1Iy21gXPWAY]https://www.youtube.com/watch?v=1Iy21gXPWAY[/video]

here's a very good video on the counter weight method
[video=youtube;Nj1NvN7Te_s]https://www.youtube.com/watch?v=Nj1NvN7Te_s[/video ]

 

[abudabi]

I'm a super circuiter at the gym and my main goal was to loose weight. I'm within a kg of where I want to be so happy with the results it's given me.. now I want to start additional 5x5 stronglifts on my non-gym days as I like the defined look the circuit has given me. (Will still have current gym days so the wife can do her circuit)

I've conned a guy at work (he's a runner so relatively fit and he's done weights before) to do it with me. I would like to try IF from leangains at the same time although I have some questions:

From here : http://www.leangains.com/2010/04/leangains-guide.html

Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

But further down the page he mentions fasting schedules that have 1 and even 2 pre-workout meals (20%-25% of daily calorie). So surely that interrupts your 16 hour pre-workout fasting period?

One pre-workout meal

12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
3-4 PM: Training should happen a few hours after the pre-workout meal.
4-5 PM: Post-workout meal (largest meal).
8-9 PM: Last meal before the fast.


Two pre-workout meals

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).