The Bodybuilders Thread!

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I decided to cycle to work for cardio - because I hate it and don't get it enough... I started this morning, this is how my day went.

Oh, and before I start, I normally do squats on Monday, but screwed up my gym program with a sickday last week, so squats ended up being today, fortunately, a deload day of 6 sets and I'm done.

4:45 - wake up, get coffee, prepare and have pre-workout shake.
5:15 - wake up SO with coffee.
5:40 - out of the house.
6:20 - get to gym after cycling against a wind which seemed to go at the same speed as me in the opposite direction. (15.5km done)
6:40 - leave gym
6:55 - puncture (16.5km)
7:15 - on the road again.
7:30 - puncture (19.9km)... no more tubes... phone for pickup.

Got to work at 8:30 :p

Now - bike has had both tubes replaced, slime in wheels - lets see how this afternoon goes on the way home.
 
xrapidx said:
I think I might of looked like that once or twice trying to get a PB :p

My fiancée is always with me on dead-lifts and screams when my form fails... these days I just turn blue. Its not uncommon to just have one rep sets though - the 5,3,1 system works on low reps.

We had a guy at Canal Walk a week or two ago that was dropping his 100kg deadlifts when he got up... was bloody annoying, and although allowed in powerlifting, its not something you do at Virgin Active.





Use chalk - not straps.
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I do low rep sets too, usually finish on 1-3 reps depending on how its going
but this cake could barely do 1 rep, i shoulda video'd it

he managed to get the weight up and lock his knees but he almost died in the process, and had f*** all form, I was hoping he'd hurry up an slip a disk so i could get the squat rack :p
 
b_crazy said:
Sooooo......I bought Serious Mass (vanilla) this weekend. Has anybody every tried it and how did it go? I've seen a few review on the other internet sites but, well, you can't always trust them.
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are you using serious mass as a post workout shake?

the problem with serious mass and all the other gainers/mrp's is that the carbs are dextrose
rather mix rolled oats with whey, its cheaper, and a better source of energy
 
nivek said:
I do low rep sets too, usually finish on 1-3 reps depending on how its going
but this cake could barely do 1 rep, i shoulda video'd it

he managed to get the weight up and lock his knees but he almost died in the process, and had f*** all form, I was hoping he'd hurry up an slip a disk so i could get the squat rack :p
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1-3 reps :confused:
 
nivek said:
I do low rep sets too, usually finish on 1-3 reps depending on how its going
but this cake could barely do 1 rep, i shoulda video'd it

he managed to get the weight up and lock his knees but he almost died in the process, and had f*** all form, I was hoping he'd hurry up an slip a disk so i could get the squat rack :p
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There was a guy doing curls in the squat rack today... with 2.5kg plates on each side... I **** you not.

nivek said:
between 1 and 3 reps on the last set, depending on energy levels
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I do the same with 5,3,1

Week 1 ends with 5+ reps
Week 2 ends with 3+ reps
Week 3 ends with 1+ reps, and last week I only managed 2 :p
 
xrapidx said:
There was a guy doing curls in the squat rack today... with 2.5kg plates on each side... I **** you not.
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lol
i also do curls (not 2.5kg's lol) on the squat rack but not when other people want to use it and not during peak hour
the olympic bar is just so much more comfortable on the wrists and forearms
 
Curls on the squat rack, shoulder press on the calve raises, 1rep sets.. Wtf is happening these days?? Lol
 
reactor_sa said:
Curls on the squat rack, shoulder press on the calve raises, 1rep sets.. Wtf is happening these days?? Lol
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not our fault, gyms should only have olympic bars! :)
and more squat racks
whats the deal with 2
 
I can't understand only 1-3 reps :confused: my last set if I can only push out 6 I feel crap :/ what lift and what weight are you guys talking?
 
D3x! said:
I can't understand only 1-3 reps :confused: my last set if I can only push out 6 I feel crap :/ what lift and what weight are you guys talking?
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As I understand it, lower reps build more strength, while more reps, like 8-12 is more just pumping up your muscles, so they look bigger but you don't gain strength. I personally see it as you just adding stamina to your muscles, which is really not something I want, then I could rather just have gone and do a treadmill and have the same gains easier.

The reason why I prefer strenght over pumping up my muscles, its actually useful, also being able to do much heavier weights, mean I don't really need to do cardio although 5-10minutes isnt bad to warm up most of your muscles. To each their own I think, I just prefer the lower reps, though I am still at mostly doing most things with 5 reps, not as low as 1 or 3 reps yet.
 
D3x! said:
I can't understand only 1-3 reps :confused: my last set if I can only push out 6 I feel crap :/ what lift and what weight are you guys talking?
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Around 90-95% of your max.

e.g. - mine would be broken up like so
Warmup 5 reps @ 40%
Warmup 5 reps @ 50%
Warmup 5 reps @ 60%
Working set 5 reps @75%
Working Set 3 reps @85%
Working set 1+ reps @90% - where +means as many as you can push out (usually 1-3reps)

Then I'm done with my primary lift, and do accesories (primary lift being Squat/Deadlift/Bench/OH Press) (4-day split)

Depending on where I am in the program, and how much time I have, I might do up to 9 warmup sets, and then 3 working sets.
 
Tinuva said:
As I understand it, lower reps build more strength, while more reps, like 8-12 is more just pumping up your muscles, so they look bigger but you don't gain strength. I personally see it as you just adding stamina to your muscles, which is really not something I want, then I could rather just have gone and do a treadmill and have the same gains easier.

The reason why I prefer strenght over pumping up my muscles, its actually useful, also being able to do much heavier weights, mean I don't really need to do cardio although 5-10minutes isnt bad to warm up most of your muscles. To each their own I think, I just prefer the lower reps, though I am still at mostly doing most things with 5 reps, not as low as 1 or 3 reps yet.
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oh ok, my opinion was strength, heavier between 6-12 reps, bodybuilding lighter between say 10-20 reps

you do cardio before weights ??

xrapidx said:
Around 90-95% of your max.

e.g. - mine would be broken up like so
Warmup 5 reps @ 40%
Warmup 5 reps @ 50%
Warmup 5 reps @ 60%
Working set 5 reps @75%
Working Set 3 reps @85%
Working set 1+ reps @90% - where +means as many as you can push out (usually 1-3reps)

Then I'm done with my primary lift, and do accesories (primary lift being Squat/Deadlift/Bench/OH Press) (4-day split)

Depending on where I am in the program, and how much time I have, I might do up to 9 warmup sets, and then 3 working sets.
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not asking percentages, interested in actual weight
 
D3x! said:
not asking percentages, interested in actual weight
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To be honest, it would depend on where I am in my diet, at the moment I've lowered my bench by 30kg because I'm on a large deficient

e.g.
bench
warmup: 55x5, 65x5, 80x3
working set: 100 (5) 110 (3) 125 (1+)

Accessories:
Incline Dumbel Bench Press 4 sets 10-20 reps
Chest Dip (Weighted) 4 sets 8-15 reps
Dumbell Flys 4 sets 12 reps
Triceps Pushdown - V-Bar Attachment 4 sets 10-20 reps


overhead press
warmup: 35x5, 40x5, 50x3
working set: 60 (5) 70 (3) 75 (1+)

Accessories:
Seated Dumbell Press 4 sets 10 reps
Barbell Upright Row 4 sets 10 reps
Dumbell Lateral Raises 4 sets 10-15 reps
Standing Barbell Curl 4 sets 10 reps
 
Deadlift

I have started to include the deadlift in my routine, so far I have done 2 sessions.
After session one my lower back was sore but not painfull, the kind of sore you feel when you have worked other muscle groups.
Max weight used was around 90kg for 1 rep.

On back days I start with
close grip pullups,
then deadlift:
2 fairly light
2
2 barely make 2
1
1
1
1
1 heaviest weight i can reach
then wide grip lat pulldowns.
End my routine with heavy dumbells which I walk up and down 40m back and forth until my grip fails.

In my second session after I had rested for 2 days, I went up to 120kg for a single rep max on the deadlift.
Today it is a little painfull, when I bend over I can feel the strain on my lower back, I'm also sore in my lower abs.


Watched a couple youtube videos and read some articles on the deadlift to try and gauge correct form.

The deadlift seems like an exercise where you can damage your spine and lower back if not done correctly?
What sort of set's and rep's should I be looking at?
 
Hey Guys
I been using evox synergy whey protein, 3dt pre-workout and beta-ecdysterone.
Sure im gaining strength, but im still 72kg's.

I need to buy some new supps soon, so was wondering if u guys had any advice, i wanna gain some mass and muscle!
Thinking of getting Some 5XL Protein, Chemical X Preworkout and Some evox creatine monohydrate?
Im just not sure of what supps work well in conjunction and which mass gainer shakes are best.

http://www.supplementworld.co.za/review/product/list/id/1062/category/5/ 5XL
http://www.supplementworld.co.za/ultimate-health-chemical-x.html Chemical X
http://www.supplementworld.co.za/evox-creatine-monohydrate-500g-500g-free.html Creatine

Im currently at 11.5% body fat and i wanna try gain as fast as possible without increasing my body fat by too much.

Any advice would be greatly appreciated, wanna try stick to local supps cause of the prices :)
 
Okay...

Now any1 have any advice on the supplements i mentioned or any other recommendations?
 
xrapidx said:
Supplements are just that.

You'll have better results with real food.
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Agreed. All mass gainers are just a bunch of empty carbs- leave it. Get yourself a good protein (not Evox) and be sure to take in 6 decent servings of protein (EDIT: FOOD PROTEINS I MEAN )each day, or substitute two of them with your shake.
 
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