The Bodybuilders Thread!

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xrapidx said:
:wtf:

Got this from Vitality
Premier membership
First member
R184
Second member
R314


They're going to price their benefits out of the market soon - which is fine, I'll then move to another provider :p
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Hmmm that sux. I need a home gym more and more by the day :(
 
Are any of you struggling with stamina during the summer? Wow it is getting tougher form me to get through a workout. The heat just leaves me drained. Squats especially are like hell, I have to fight myself not to wimp out by my 3rd/4th set.
 
Email from: Virgin Active via bounce.mkt2356.com
Your hard work during the year deserves a reward, so we're giving you FREE premier membership for one month. That's right, we're treating you by opening all our clubs to you this December.*

So, wherever you find yourself this summer, celebrate the holidays with us by visiting any of our more than 100 clubs throughout the country. Each one has something awesome to offer.
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Injured my back.

Dunno how, was sitting playing PC games and suddenly felt it tighten heh. Was like, 'uhh wow that hurts, what the hell?' Tried to get up and was like, 'oh **** wtf happened it hurts like hell'.

So now I can't bend down or rotate...

I think I may have been sitting with bad posture for too long, I pretty much sat in one position for 7 hours playing Dragon Quest 9.
 
It is indeed possible you hurt it at the gym, though I have never hurt my back on benchpress, even while arching my back.

How far must you have arched it to hurt after benching? The reason I ask is, the bench press itself won't put pressure on the back at, it should be directly on the shoulder blades when arching thus only the chest and triceps really work at pushing the weight.

Thus if it is the back muscles that hurt, you must have pulled too hard to arch your back, or you did another back exercise that hurt the back muscles. If it is the spine that hurt...you need to work flexibility somehow, because the spine can actually handle a huge amount of weight even while not straight. Think about heavy deadlifters for example.

NBMy guess is, your back muscles was tired after the gym, and then whilst playing pc games sitting in a bad position, the muscles was too tired to assist the spine and protect it from the bad position, and now the spine is hurting.

Lesson you hopefully learned is, after doing super heavy exercises at the gym, be careful how you treat your body after the fact for that same and next day. Sit up right properly with your back assisted by the chair, because your muscles will be too tired to assist your body. This is important after deadlift and squat days, and somewhat after bench and overhead press days where you core works quite a bit too.

That said, you should feel fine after a day or too, if not go a bit lighter on your back in the gym and treat it nicely until it feels better.
 
Tinuva said:
It is indeed possible you hurt it at the gym, though I have never hurt my back on benchpress, even while arching my back.

How far must you have arched it to hurt after benching? The reason I ask is, the bench press itself won't put pressure on the back at, it should be directly on the shoulder blades when arching thus only the chest and triceps really work at pushing the weight.

Thus if it is the back muscles that hurt, you must have pulled too hard to arch your back, or you did another back exercise that hurt the back muscles. If it is the spine that hurt...you need to work flexibility somehow, because the spine can actually handle a huge amount of weight even while not straight. Think about heavy deadlifters for example.

NBMy guess is, your back muscles was tired after the gym, and then whilst playing pc games sitting in a bad position, the muscles was too tired to assist the spine and protect it from the bad position, and now the spine is hurting.

Lesson you hopefully learned is, after doing super heavy exercises at the gym, be careful how you treat your body after the fact for that same and next day. Sit up right properly with your back assisted by the chair, because your muscles will be too tired to assist your body. This is important after deadlift and squat days, and somewhat after bench and overhead press days where you core works quite a bit too.

That said, you should feel fine after a day or too, if not go a bit lighter on your back in the gym and treat it nicely until it feels better.
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You're a walking encyclopedia :D

Well I was doing 95kg, I was pushing for a 4th rep and then I felt a tweak in my back, still got it up. I don't really arch that much, so it's weird. I benched today again and it did flare up a bit, could only do 90kgx5.

You're right about the posture/seating, been sitting with bad posture most my life, I need to invest in a proper ergonomic chair. I got some cash coming in soon so I can afford to spend about R600 on a chair if it's great quality.

Man my back is hurting though, my spine really hurts on the 'knobs' sticking out.
 
InternetSwag said:
You're a walking encyclopedia :D

Well I was doing 95kg, I was pushing for a 4th rep and then I felt a tweak in my back, still got it up. I don't really arch that much, so it's weird. I benched today again and it did flare up a bit, could only do 90kgx5.

You're right about the posture/seating, been sitting with bad posture most my life, I need to invest in a proper ergonomic chair. I got some cash coming in soon so I can afford to spend about R600 on a chair if it's great quality.

Man my back is hurting though, my spine really hurts on the 'knobs' sticking out.
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Hehe wouldnt say I am a encyclopedia, but I have felt what a hurt back feels like after sitting in a bad posture, the same day after I did real heavy squats that morning. It really hurts, and you will feel like an old man for a day or two. That was the 1st and last time I experienced that, learned my lesson to sit properly after fatiguing my muscles!
 
Tinuva said:
Hehe wouldnt say I am a encyclopedia, but I have felt what a hurt back feels like after sitting in a bad posture, the same day after I did real heavy squats that morning. It really hurts, and you will feel like an old man for a day or two. That was the 1st and last time I experienced that, learned my lesson to sit properly after fatiguing my muscles!
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too much real life

feel exactly like that
 
Dude you are doing way too much benchpressing to get maximum growth and strength gains. You grow when you rest, not in the gym.
 
Orihalcon said:
Howdy folks.

Been a bit on the silent side in these parts. Finally the part I've been dreading has rolled around...cutting. Been enjoying moderate eating and heavy training but the time has come to shed the fat and dial in the diet. Not looking forward to the loss of strength...at all!

Current stats;
1.79m
98kg
17% BF
Bench - 6 reps - 120kg
Squats - 6 reps - 160kg
Deadlift - 6 reps - 165kg

Currently one week into the cut on the following eating regime;

Breakfast;
40g oats
40g whey

Midmorning
1 tbspn flax oil
40g whey

Lunch
200g chicken
100g brocolli
1 tbspn flax oil

Pre-training
40g oats
1 tbspn natural pb

Post training
40g whey
40g dextrose

Supper
200g chicken
100g brocolli
1 tbspn flax

So far holding out on this eating plan - the lowest carb level I've ever done personally and can definitely feel it. BUT...hoping to get down to a good 10% BF with this and that should be achievable.

Also made a significant change to my training schedule. Always (past 10 years) would do 5 days on, 2 days off. Now will be doing 2 days on, 1 day off. Want to see if the extra rest more often will make a difference. I personally think it should as currently if I get to Friday and I have to do chest I feel a bit run down (always do legs and back early in the week)

Any critique on the cutting plan is welcome of course as always.
Anyway. That's my update. Will post back in 10 weeks or so to state if I hit my goal or not.
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Orihalcon said:
@Ondier
Thank you for the tip. Will add in the extra carbs if I do feel a little flat.

@Bromster
Yup. Currently I still feel pretty good and it hasn't effected me too much, but I know when I run into week 2 and 3 that my strength will fall and numbers will go down...a lot most likely. But then again this is a cut and the goal is to shred as much fat in my phase as possible. If I have to give up some strength to do it...so be it. Once I'm down to where I need to be I can start new on a clean slate and decide where I want to go to with my body and build.
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Hi Guys.

Thought I'd update a bit. Strength has taken a big hit...specially on leg days. Do not like. However it seems normal for many people doing a calorie deficit eating plan. I've switched out the sweet potato and flax for oats and pb as a pre-workout. This is more convenient for me and I wanted a change.

Results are looking good though. Latest BF% came in at 13% - caliper tested on 6 points. Feeling pretty good. Weekends so far have been a bit tough as I usually go out to dinner with friends and have steak and carbs in form of bake potato or chips...eish just cannot say no. All in all making some good progress. Size has not gone down a lot measurement wise for which I am grateful.

Funny thing I have noticed is that even though I am getting physically smaller - people say I look bigger. Optical illusion.

Will continue this till end of December, take stock and see where to go from there.
 
InternetSwag said:
You're a walking encyclopedia :D

Well I was doing 95kg, I was pushing for a 4th rep and then I felt a tweak in my back, still got it up. I don't really arch that much, so it's weird. I benched today again and it did flare up a bit, could only do 90kgx5.

You're right about the posture/seating, been sitting with bad posture most my life, I need to invest in a proper ergonomic chair. I got some cash coming in soon so I can afford to spend about R600 on a chair if it's great quality.

Man my back is hurting though, my spine really hurts on the 'knobs' sticking out.
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I warned you about this 1 rep max thing a few weeks ago:erm:
 
xrapidx said:
Thanks, but rather not...

Anyone have somewhere else?
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I know they had pretty bad service during the end of last year, but they cleaned up their service levels. Have placed a few orders with Ondier (his site) and they and their products are great.

Any particular reason you'd rather not buy from them?
 
Orihalcon said:
I know they had pretty bad service during the end of last year, but they cleaned up their service levels. Have placed a few orders with Ondier (his site) and they and their products are great.

Any particular reason you'd rather not buy from them?
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Because I supported then through a whole year of crappy service, with just about every order taking over a month - only to be delivered a virtually expired product after MONTHS of waiting, was promised a replacement which never arrived, so I wrote the +-R300 off as school fees.

They apologized this year after seeing a forum post of the above, almost a year after the fact, but I'm not taking that chance, I can't order supplements months in advance, and not knowing when goods will be delivered is also a no go, end up going to Dischem to "top-up" constantly.
 
xrapidx said:
Because I supported then through a whole year of crappy service, with just about every order taking over a month - only to be delivered a virtually expired product after MONTHS of waiting, was promised a replacement which never arrived, so I wrote the +-R300 off as school fees.

They apologized this year after seeing a forum post of the above, almost a year after the fact, but I'm not taking that chance, I can't order supplements months in advance, and not knowing when goods will be delivered is also a no go, end up going to Dischem to "top-up" constantly.
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Completely understand. I never had to suffer through all that luckily :p
 
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