The Bodybuilders Thread!

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Ok first session was good enough :D Although I did get a funny look from a "what is leg day" type guy when I was doing my squats, hehe

Weights were way too light, so I did some extra sets and concentrated on getting my form sorted. Think I'm good on the squats. But on the bench, should I be trying to keep my elbows in? The rows I think I messed up terribly, but managed to google something on my phone and after that it felt much better so I think I'm good there too. Will have a buddy from Wednesday, so then we'll be able to help each other out.
 
Archer said:
Ok first session was good enough :D Although I did get a funny look from a "what is leg day" type guy when I was doing my squats, hehe

Weights were way too light, so I did some extra sets and concentrated on getting my form sorted. Think I'm good on the squats. But on the bench, should I be trying to keep my elbows in? The rows I think I messed up terribly, but managed to google something on my phone and after that it felt much better so I think I'm good there too. Will have a buddy from Wednesday, so then we'll be able to help each other out.
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As long as your hands are far enough apart or not too far apart and your elbows are not flaring and the bar is more or less going down in line with your nipples and you don't feel any pain/discomfort I'd say you're good to go.

I keep my elbows at about a 55 degree angle from my body (assuming flared out is 90 degrees)
I also arch my back and pin my shoulders back into the pad.
 
Tinuva said:
I personally did SL5x5, however when I was done with it I only then found out about Starting Strength.

SL5x5
- Simples, easier and less to learn
- Maybe more boring because of that
- Make money by trying you to join the "Inner Circle" which imho is like this thread but a whole forum dedicated to it, and you pay for it monthly. With it however, you get access to videos and audio recordings of skype calls, and maybe if you want to personally ask the owner questions, you can if you lucky to get through to him on skype.

SS:
- More exercises to learn, a few more complex ones
- Maybe more interesting because of that
- Make money by selling you a book


I personally like SL5x5 because I did it, and it worked very well, but also I believe it focuses on good habits at the start instead of too many exercises, which really is not important. What is important, is that you do the core exercise that give you the best bang for your time spent in the gym, and to learn the good habits that keep you going back, do the exercises with great technique ect.
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They both pretty similar except that SL is 5x5 & SS is 3x5, and SL is barbell rows versus the power cleans.

From what I can find SS came out first, and then SL, which is very similar.

What's the feel on the 3 sets versus the 5 sets?
 
I'd say 3 sets or 3 reps, is what you go to when 5x5 is effective enough or making it hard to go heavier. Then 3x3 or 3x5 or 5x3 ect is different variations you use to up your 1 rep max ect.

Don't overthink the difference between the 2 too much. If you are a beginner, choose 1 of the 2, stick to it and finish the program. Both will yield excellent results in the end.

Also, SL5x5 have changed a lot since I originally did it. It definitely evolved with time, so I am not sure if what I was comparing is even still the same programs.
 
So looking at the prices to get the GF to join the gym I kinda starting to feel meh about it and have to relook at building my own gym at home. What has held me back in the past, was not finding a power rack in SA without shipping, and I finally found a guy selling these in Milnerton, which is close enough to me.

The rack in question he sells for R4350 and the reviews online looks good, guys saying it is rated 600lbs, and others saying the pretty sure it could actually handle over a 1000lbs which is WAY past I would ever do in it.
This is the rack: http://www.amazon.com/Body-Solid-Power-Line-PPR200X/dp/B0016JDZHO

Then a good bench will probably cost me another R2000 then I still need a proper barbell bar and weight plates. With that I should be set to do most exercises my heart desire for strength exercises. Still have some floor stuff left that I could just put in the Garage with the rack and stuff so that should be good.

Rack: R4350
Bench: R1995
Barbell: Still need to find a price on this.
Weights: Price I have, is R29 / KG so most plates can be worked out from that, I already have 2x 1.25KG plates at least.
Air-Con: Pretty certain I will need this for Cape Town summers. However I also want to move my server rack to the Garage, so it will double up to cool that down too.

Getting the GF to only join VA with me, will already cover the Bench. Not to mention the monthly fee later on, because I am still on the free plan with country wide benefit, and then she will only get max 80% discount. I figure after 2 years it would have paid itself off.

That said, the above is all based off new pricing I think, so could still hunt for cheaper 2nd hand alternatives once all the new year revolutionists sell off their stuff.
 
Tinuva said:
So looking at the prices to get the GF to join the gym I kinda starting to feel meh about it and have to relook at building my own gym at home. What has held me back in the past, was not finding a power rack in SA without shipping, and I finally found a guy selling these in Milnerton, which is close enough to me.

The rack in question he sells for R4350 and the reviews online looks good, guys saying it is rated 600lbs, and others saying the pretty sure it could actually handle over a 1000lbs which is WAY past I would ever do in it.
This is the rack: http://www.amazon.com/Body-Solid-Power-Line-PPR200X/dp/B0016JDZHO
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I have this power rack. It's good value, and feels pretty solid. The paint just chips off very easily when you rack the barbell but that's not a train smash.
 
Sensorei said:
I have this power rack. It's good value, and feels pretty solid. The paint just chips off very easily when you rack the barbell but that's not a train smash.
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Thank you, good to hear.

All the reviews online basically say, paint goes off..so thats ok I guess. I am not buying it to look beautiful :P
 
Looks like its a good thing I started out nice and slow, a whole bunch of core muscles were definitely worked out - they are slightly sore if I move around. But that means I'm working out muscles I didnt before, so I'm happy :D Going to do some very light cardio today just so that I can get out of the office, but I can see I'll struggle on the inbetween days moving forward. Did any of you guys do anything on the SL5x5 rest days, or did you leave that for a few weeks/months down the line?
 
While I was making food last night, I cut off a piece of skin on my one finger by accident, so upset about it! *grrrrr*
 
Archer said:
Looks like its a good thing I started out nice and slow, a whole bunch of core muscles were definitely worked out - they are slightly sore if I move around. But that means I'm working out muscles I didnt before, so I'm happy :D Going to do some very light cardio today just so that I can get out of the office, but I can see I'll struggle on the inbetween days moving forward. Did any of you guys do anything on the SL5x5 rest days, or did you leave that for a few weeks/months down the line?
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I rested on the off days, but I also hated cardio, and was in the gaining weight business. If you want to lose weight you can do the cardio.
 
Archer said:
Looks like its a good thing I started out nice and slow, a whole bunch of core muscles were definitely worked out - they are slightly sore if I move around. But that means I'm working out muscles I didnt before, so I'm happy :D Going to do some very light cardio today just so that I can get out of the office, but I can see I'll struggle on the inbetween days moving forward. Did any of you guys do anything on the SL5x5 rest days, or did you leave that for a few weeks/months down the line?
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I have been sore after every workout this year so far, I'm sore today from yesterdays squat session.

Have not done 5x5, have my own fokvoort routine that I have created over the the last year is working for me.
Today is chest one of my favourites.
 
For you people that do squats

Doing submaximal sets of pull-ups between sets of heavy loaded squats or advanced squat variations (like pistol squats) is a beautiful thing. You get lots of practice/skill work, a higher training volume which is great for muscle growth, and you allow for spinal decompression as you hang from a bar which offsets compressive forces of squatting.
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BJ Gaddour
 
lunch before gym?

What should I be eating for lunch if i normally gym at about 2pm? Goal is to get more lean..

breakfast, oats, omlette with spinach
snack before lunch apple.
After workout protein shake with peaunt butter and either apple or banna
dinner - steamed veg and chicken/steak
snack - casein powder and greek yogurt
 
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Tinuva said:
So looking at the prices to get the GF to join the gym I kinda starting to feel meh about it and have to relook at building my own gym at home.
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I decided to start 5x5 beginning of this year, and bought myself a basic setup which is working well for me so far, and should get me to week 12. If I wanted to do heavier weights than week 12 though a rack would be a must.

Purchased from Fitness Network:

Telescopic Barbell Supports - Adjustable
http://www.fitnessnetwork.co.za/power-racks-platforms/fitness/telescopic-barbell-supports-adjustable

Tunturi Utility Bench
http://www.fitnessnetwork.co.za/tunturi-utility-bench

Fitness Network 100kg Standard Weight Plate Set
http://www.fitnessnetwork.co.za/wei...tness-network-100kg-standard-weight-plate-set

I'm not sure the plate set was the best buy, should have rather gone with a proper Olympic bar which would have lasted me longer - but wanted to keep costs low.
 
Joker said:
I decided to start 5x5 beginning of this year, and bought myself a basic setup which is working well for me so far, and should get me to week 12. If I wanted to do heavier weights than week 12 though a rack would be a must.

Purchased from Fitness Network:

Telescopic Barbell Supports - Adjustable
http://www.fitnessnetwork.co.za/power-racks-platforms/fitness/telescopic-barbell-supports-adjustable

Tunturi Utility Bench
http://www.fitnessnetwork.co.za/tunturi-utility-bench

Fitness Network 100kg Standard Weight Plate Set
http://www.fitnessnetwork.co.za/wei...tness-network-100kg-standard-weight-plate-set

I'm not sure the plate set was the best buy, should have rather gone with a proper Olympic bar which would have lasted me longer - but wanted to keep costs low.
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That bench might be dangerous to do heavy bench press on?
Whats the max weight it can take besides 110kg for user.
 
Hemps said:
That bench might be dangerous to do heavy bench press on?
Whats the max weight it can take besides 110kg for user.
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This.
I'm confused.

If it can't handle a 111kg man, how can it handle a 70kg man benching 41kg?

I'd say the average gym goer can easily bench 60kg and probably weighs more than 70kg themselves, that's not even counting heavy work.
 
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