The Bodybuilders Thread: Circuit II

[Emjay]

Maybe you guys should look at recording your lifts or getting a personal trainer to double check your form. Those weights are pretty hectic, and I wouldn't flirt with potential back issues.

 

[Willie Trombone]

I'm a big advocate for explosive movement - you get a heck of a lot done with less weight and don't open yourself to these issues. Anyone wanting to give it a try - try this workout and see if it doesn't beat your heavy squat workout.

[video=youtube;Uyv_ePuQIO4]https://www.youtube.com/watch?v=Uyv_ePuQIO4[/video]

 

[Brontosaurus]

So I got a voucher form a friend to try the new, fancy Virgin Classic gym in Menlyn Maine yesterday.

I was so disappointed.

There's only one pec-dec machine
There's no seated row
The max their EZ bars go is 35kg
Their dumbbells are horrible
There's no dedicated space for deadlifting

If you're not weightlifting and are into all this "wellness" schit, then by all means you'll probably enjoy it. But I'm not forking out R2k a month to sit in a jacuzzi with 12 random people.

Most of the stuff feels gimmicky as well. There's fancy numbers on the water dispenser, but it's the same water as all the other Virgin Active's.

 

[Eedubz]

Not really active on the board but thought I'd throw my hat into the ring ITT

inb4 fishing for compliments :crylaugh:

Currently prepping for a show (IFBB Men's Physique) sometime before mid year, haven't chosen and exact date/show yet. Current condition:

 

[The_Mowgs]

Not really active on the board but thought I'd throw my hat into the ring ITT

inb4 fishing for compliments :crylaugh:

Currently prepping for a show (IFBB Men's Physique) sometime before mid year, haven't chosen and exact date/show yet. Current condition:

In the words of my mom, THATS HUGE!

 

[Eedubz]

In the words of my mom, THATS HUGE!

Haha barely, I'm sitting at 89-90kg in the evening, 1,78m tall.

 

[APoc184]

Anybody else here into weekly meal prepping?

I've done it quite a few times now and specifically now again on the final stretch of my cut. Just so much easier to keep track of what you eat. Also helps the wife a lot with not eating junk during lunch. She is in the best shape of her life and she doesn't even exercise. And that after two children.

My go to foods are:
Pumpkin (cubes or puree)
Green beans
Cauliflower and Broccoli Florets
Shredded cabbage and other salad ingredients
Mushrooms
Cheeses

For proteins I usually do a few kg of chicken breasts or mince in the slow cooker. Usually with some tomato based sauce that can go over the other food too. And of course boiled eggs are always a welcome addition.

Last two weeks I did a pork and a beef roast. Pretty disappointed with the volume you get out. So much of the roasts are fat and just renders out in the slow cooker. End up with less than half the weight in finished product. So I will be sticking to mince and chicken for now. At least you pretty much get out what you put in.

Would love to hear from other preppers and what works for you.

 

[jman]

Anybody else here into weekly meal prepping?

I've done it quite a few times now and specifically now again on the final stretch of my cut. Just so much easier to keep track of what you eat. Also helps the wife a lot with not eating junk during lunch. She is in the best shape of her life and she doesn't even exercise. And that after two children.

My go to foods are:
Pumpkin (cubes or puree)
Green beans
Cauliflower and Broccoli Florets
Shredded cabbage and other salad ingredients
Mushrooms
Cheeses

For proteins I usually do a few kg of chicken breasts or mince in the slow cooker. Usually with some tomato based sauce that can go over the other food too. And of course boiled eggs are always a welcome addition.

Last two weeks I did a pork and a beef roast. Pretty disappointed with the volume you get out. So much of the roasts are fat and just renders out in the slow cooker. End up with less than half the weight in finished product. So I will be sticking to mince and chicken for now. At least you pretty much get out what you put in.

Would love to hear from other preppers and what works for you.

Not too hectic with my prep like you are. I usually being some biltong to work with some fruits and a protein shake. But having read yours, it's motivated me to do something similar. Thanks

 

[APoc184]

Not too hectic with my prep like you are. I usually being some biltong to work with some fruits and a protein shake. But having read yours, it's motivated me to do something similar. Thanks

Slow cooker really makes it so easy.

I'd say the most time consuming thing is veg. Especially since I do not have industrial sizes pots. So literally have to boil 3 to 4 batches of whatever veg is on the menu for the week.

Plenty of the stuff can and does get consumed raw by us as well. Like the cabbage, broccoli and mushrooms. So they just need to be portioned.

My advice is to start small. Do a simple prep enough for 2 or 3 days. 1 protein, some eggs and one veg. And you can always still keep the whey shake.

 

[CodeMaster]

One of my favorites is Bobotie, made with 1kg lean mince. It is high protein and fairly low fat, thanks to the baked egg topping. I spread this over 5 days, and eat it with some basmati rice. I also do chicken curry quite often, and chuck in some veggie. Also made with 1 kg chicken.

 

[Eedubz]

I meal prep on a Sunday for the week. I cook chicken, beef (mince/steak/stir fry), hake, ostrich etc and tend to eat the same meals daily everyday. Carbs are limited to meal 1 post cardio and meal 5 before my weight training. Other meals are all filled up with lots of veg to keep me full in the 2-3 hours between meals. I'm usually starving by each meal time.

Currently cutting on 2400 cals. Below is an example of my daily food intake. The protein sources per meal (meals 3, 4, 6) vary between the meats mentioned above. Meals 1 and 2 are sometimes mixed and matched, for example I may use some of the eggs from meal 2 to make French toast with the bread in meal 1, or I may make protein pancakes with the egg and whey. At the end of the day I basically eat the same foods/ingredients each day.

Cardio is currently 30 minutes fasted cardio every morning before work in the week, and 45 minutes on Sat and Sunday mornings. Lifting is in the evening after work.

 

[Slootvreter]

Maybe you guys should look at recording your lifts or getting a personal trainer to double check your form. Those weights are pretty hectic, and I wouldn't flirt with potential back issues.

I've been squatting 200+ and deadlifting 250+ for years without issue, and now I sit with niggly little injuries totally unrelated to gym, for example a hip flexor tendon sprain (or whatever) from falling down (I think), a shoulder from canoeing, and a sensitive wrist, I suspect from the same fall as the him flexor injury, which wasn't even a big fall. FFS

 

[Slootvreter]

One of my favorites is Bobotie, made with 1kg lean mince. It is high protein and fairly low fat, thanks to the baked egg topping. I spread this over 5 days, and eat it with some basmati rice. I also do chicken curry quite often, and chuck in some veggie. Also made with 1 kg chicken.

Over 5 days? What kind of self control is that?!

 

[Emjay]

I've been squatting 200+ and deadlifting 250+ for years without issue, and now I sit with niggly little injuries totally unrelated to gym, for example a hip flexor tendon sprain (or whatever) from falling down (I think), a shoulder from canoeing, and a sensitive wrist, I suspect from the same fall as the him flexor injury, which wasn't even a big fall. FFS

I know the feeling. My right shoulder is not happy from all my swimming, and causing issues with some of my lifts. Need to get my swimming form sorted and learn how to bilateral breath.

One of my favorites is Bobotie, made with 1kg lean mince. It is high protein and fairly low fat, thanks to the baked egg topping. I spread this over 5 days, and eat it with some basmati rice. I also do chicken curry quite often, and chuck in some veggie. Also made with 1 kg chicken.

Sounds yummy.

My meal prep consists of buying pre-made meals/salads and putting that together with healthy snacks like an apple, watermelon, biltong, eggs, greek yogurt, cream cheese, provitas etc.

 

[The Voice]

I've been squatting 200+ and deadlifting 250+ for years without issue, and now I sit with niggly little injuries totally unrelated to gym, for example a hip flexor tendon sprain (or whatever) from falling down (I think), a shoulder from canoeing, and a sensitive wrist, I suspect from the same fall as the him flexor injury, which wasn't even a big fall. FFS

Yeah that's my concern in a way: I'm only lifting half of that and I'm already developing back issues. Not sure if age has anything to do with it (I'm 37 in a couple of months), and doubt it's the 5x5 program - I didn't just jump into those weights, and the steady progression should've prepared me for the heavier weight by now. It's weird, but I felt nothing until I hit the weight I mentioned earlier. Everything was smooth until then, and then my body was like "hold the phone".

Anyway I've ended week 10 of 5x5 now, and have taken this week off work just to have a bit of a break. So going to take the time off gym, too - just to let my body heal up. I'll go back next week at 75% of my current weight range, and take it from there.

 

[InternetSwag]

InternetSwag, hope your injury is getting better dude. I become a little baby when I am forced to take a break. I feel your pain.

Must say that all the heavy lifting has helped me push through my other training. Busy working with my tri-coach to make sure I can still keep 3 lifting sessions a week in between all the other stuff. Not easy, but I shall make sure we find a way.

And, started the stabilizer strengthening sets this week. Enjoying it. Today is leg day. Hold me.

What is a tri coach?

Stabilizer strengthening is really good too and is something I neglect a lot.

Thanks for words of kindess.

 

[InternetSwag]

Haha barely, I'm sitting at 89-90kg in the evening, 1,78m tall.

Are you in USA?

 

[Eedubz]

Are you in USA?

JHB brah

 

[Noseworthy]

JHB brah

Care to share your workout , sups and meal planning?

 

[Eedubz]

Care to share your workout , sups and meal planning?

I meal prep on a Sunday for the week. I cook chicken, beef (mince/steak/stir fry), hake, ostrich etc and tend to eat the same meals daily everyday. Carbs are limited to meal 1 post cardio and meal 5 before my weight training. Other meals are all filled up with lots of veg to keep me full in the 2-3 hours between meals. I'm usually starving by each meal time.

Currently cutting on 2400 cals. Below is an example of my daily food intake. The protein sources per meal (meals 3, 4, 6) vary between the meats mentioned above. Meals 1 and 2 are sometimes mixed and matched, for example I may use some of the eggs from meal 2 to make French toast with the bread in meal 1, or I may make protein pancakes with the egg and whey. At the end of the day I basically eat the same foods/ingredients each day.

Cardio is currently 30 minutes fasted cardio every morning before work in the week, and 45 minutes on Sat and Sunday mornings. Lifting is in the evening after work.

Let me know if you want to know any more