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Coinflipper said :
Alexandro said :
+ returned from gym i was so annoyed with this guy...

was like 17 yr old screamer.. u know the gym screamers who go OOOOOOFFFFFFF
UGHHHHHHHHHHH i mean.. get a grip =_=

We luckily don't have any of those around at our gym
There's these 2 new guys though (new to our gym, but not new to working out, I THINK), who are constantly staring at my brother and I when we're doing whatever.
Can sometimes get annoying too lol.

But overall we have a really nice gym, it's not too big, everyone knows eachother a bit and so everyone's quite friendly and polite.

Always good to have that with a gym. I know all the regulars who use my gym at the same time as I, which is great. Makes training easier in case I need a spot and same for them.

Am going to take your advice on the squats too and start with 4x4. Ideally want to go heavy bench again but the gym is so dead when I'm down there sometimes I don't feel safe benching 110kg on my own - no safety bars. Again, nether.

16-Jan-2014 18:48:06

16-Jan-2014 18:49:16 - Last edited on 16-Jan-2014 18:49:41 by Chris W

Chris W said :
Alexandro said :
ask one of em to spot for u break the ice! and grunt when they spot u lmao

Most people cannot spot for shit. I mean like I'm pushing out a rep on the bench and as soon as I start to shake they've bicep curled the damn bar back into the racking (doesn't mean I bench 20kg btw, just think figuratively!). I mean c'mon bro, I'm fine - I will let you know by swearing profusely if I need you to help.

That's why I'm so lucky for training with my brother, we're about equal in strength .
If it so happens I have to go alone I can always ask my coach hehe.
Just the idea of having someone stand behind you can do alot, that's why it's better to have someone you know to spot you. You'll feel 'safer' and mostly if you know the person (s)he will encourage you to make your set. It's no point in having a random stand behind you, dead silent who can't really estimate what you're capable of or knows when to help

16-Jan-2014 19:15:42 - Last edited on 16-Jan-2014 19:16:22 by Coinflipper

Coinflipper said :
Chris W said :
Alexandro said :
ask one of em to spot for u break the ice! and grunt when they spot u lmao

Most people cannot spot for shit. I mean like I'm pushing out a rep on the bench and as soon as I start to shake they've bicep curled the damn bar back into the racking (doesn't mean I bench 20kg btw, just think figuratively!). I mean c'mon bro, I'm fine - I will let you know by swearing profusely if I need you to help.

That's why I'm so lucky for training with my brother, we're about equal in strength .
If it so happens I have to go alone I can always ask my coach hehe.
Just the idea of having someone stand behind you can do alot, that's why it's better to have someone you know to spot you. You'll feel 'safer' and mostly if you know the person (s)he will encourage you to make your set. It's no point in having a random stand behind you, dead silent who can't really estimate what you're capable of or knows when to help

+9,001

At my old gym I sometimes trained with a group of guys who would routinely spot my bench, so my strength literally flew up from 90kg 1rm to 110kg 1rm in the space of a month and a half. They'd literally give me abuse for failing a rep or not hitting a target, and it's what I needed - I had the confidence the bar was all mine unless I really needed help, at which point they'd automatically know when I needed it without me saying.

Spotting does make the world of difference and it is an art.

Also, spotters who keep their hands floating under the bar as you bench can go away. I am trying to focus, and all I can see are your hands blocking my vision. Again, nether.

16-Jan-2014 19:36:25

16-Jan-2014 20:37:05 - Last edited on 16-Jan-2014 20:37:46 by Coinflipper

16-Jan-2014 20:48:29

16-Jan-2014 21:22:41

S A V l 0 R said :


Thanks for the input guys! I did manage a diet then as well, which included: .8g protein per body weight in lbs, low carb (Ate veg, fruit, legumes, but no GRAINS, other than oats.), and tried to carb cycle.  Although, may not have done carb cycling correctly, breakfast for on days was oats+protein mix, off days just protein shake. It definitely should be a lifestyle change! That's why I'm back close to where I started, no longer 20% bf, but want to attempt to go further this time.  If you guys have any specific diet regime, I'm all ears. (Specify if it's cut/bulk though!) Many thanks again, I'll incorporate more lifting in.

I don't know why carbs are always depicted as evil when trying to lose weight, carbs will always be very important, so personally I wouldn't get rid of them.
A pretty decent split-up imo is 60% carbs, 30% proteins , 10% fats, over your total daily caloric intake.
As for breakfast you're pretty much spot on with oatmeal + protein mix, although I personally prefer a multi grain powder mix instead of oatmeal
For the rest of the day, what Bling mentioned can't really go wrong; rice/pasta/potatoes + chicken/fish + veggies

What I normally do is have the grain powder + protein mix for breakfast, and for the rest of the day I make a bowl with rice OR pasta OR potato + chicken AND some fish + veggies (mainly and almost always broccolli). I eat from this bowl from noon till the end of the day(empty by late evening), approx every 2 hours. The breakfast and bowl don't fill 100% of my calories because I like to save some space for fruit

16-Jan-2014 23:22:45