The New Fitness & Martial Arts Thread

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Rocsteady
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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Fri Sep 14, 2018 5:46 pm

Brerlappin wrote:
Hime wrote:
Brerlappin wrote:
Hime wrote:
Brerlappin wrote:Did 132.5KG DL last night, a new personal best :D Didnt think i was gonna be able to hit it as my first attempt was total failure, didn't even get the weights off the ground. But managed to get it for 5 reps on the second try.

Well done mate, I'm guessing you can't be far from DL twice your body weight?

I cannot believe how much difference the cutting diet is making to my physique, I would never believe how quick things could change if I didn't try it.


About 20kg away from double body weight, but the thought of an extra 20kg on that lift makes me want to cry :lol:

What kind of cutting are you doing?

The hard thing is that I guess you're the same in that the smallest plates you can add are 1.25kg? I remember when my cousin lived with me for a bit that he would measure out fractional weights with sugar so that he could keep increasing the weight. Not exactly practical for the gym but an idea none the less :D .

It's a diet that puts me in a slight calorie deficit but it's primarily about being low fat and no refined sugar. I've been reading up on it a fair bit and I believe it's fairly standard in that the calories are made up of macros being 40% carbs, 40% protein & 20% fat. Also it's structured so that you have the vast majority of your carbs before and after training with part of one of the meals removed on non training days. You also get one cheat meal per week that you ideally have on a day after training when you will also train the next day in place of the normal post work out meal. You can just use IIFYM but my trainer promotes eating healthier which I can get behind.

While it is mentally challenging eating the same thing every day it's actually quite convenient with shift work and I don't think food has ever tasted as good as that first cheat. I promised myself I wouldn't get madly into weight lifting/body building when I started but here we are :lol:


Yeah jsut going up 1.25 every lift. So an extra 20kg seems like aeons away :lol:

I did a vaguely similar cut to that last year, and part of it was zero refined sugars too. Actually it was zero sugar full stop. Really tough but yeah weight just strawberry floating fell off me. Sugar is bloody evil man.

Jesus christ, i was at the gym this morning, doing squats. I had 130KG on the bar, just finished my second set, and i looked down at my phone for a bit in between sets, round timer goes off, i go to do another set and as soon as i lifted the bar i felt it give way and start falling down to my left hand side. Some dumb strawberry floating prick came along while i was looking at my phone and took 20KG off the right hand side of my bar. I confronted him about it and of course he denied it but him and his strawberry floating idiot mate were the only 2 people around. There were tons of plates fuckign everywhere, and these geniuses took them off a bar that i was standing in front of and had obviously been using, had my towel thrown over the bar and everything. Gym fuckery :fp:

Holy strawberry floating gooseberry fool man. Jesus Christ :lol:

I've seen some dumb ass gooseberry fool in the gym but that takes the biscuit.

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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Fri Sep 14, 2018 6:28 pm

I can't get over that, that is... pretty special like.

At least your gym has a rack I guess, about to head off to mine the now and they only have a Smith machine. Feels so weird to squat in, can kind of throw your body forward to lift. Pretty sure it's going to make my back shot but it's only for a month and legs have been getting too neglected.

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PostRe: The New Fitness & Martial Arts Thread
by Hime » Sat Sep 15, 2018 7:26 am

Albear wrote:
Hime wrote:
Brerlappin wrote:
Hime wrote:
Brerlappin wrote:Did 132.5KG DL last night, a new personal best :D Didnt think i was gonna be able to hit it as my first attempt was total failure, didn't even get the weights off the ground. But managed to get it for 5 reps on the second try.

Well done mate, I'm guessing you can't be far from DL twice your body weight?

I cannot believe how much difference the cutting diet is making to my physique, I would never believe how quick things could change if I didn't try it.


About 20kg away from double body weight, but the thought of an extra 20kg on that lift makes me want to cry :lol:

What kind of cutting are you doing?

The hard thing is that I guess you're the same in that the smallest plates you can add are 1.25kg? I remember when my cousin lived with me for a bit that he would measure out fractional weights with sugar so that he could keep increasing the weight. Not exactly practical for the gym but an idea none the less :D .

It's a diet that puts me in a slight calorie deficit but it's primarily about being low fat and no refined sugar. I've been reading up on it a fair bit and I believe it's fairly standard in that the calories are made up of macros being 40% carbs, 40% protein & 20% fat. Also it's structured so that you have the vast majority of your carbs before and after training with part of one of the meals removed on non training days. You also get one cheat meal per week that you ideally have on a day after training when you will also train the next day in place of the normal post work out meal. You can just use IIFYM but my trainer promotes eating healthier which I can get behind.

While it is mentally challenging eating the same thing every day it's actually quite convenient with shift work and I don't think food has ever tasted as good as that first cheat. I promised myself I wouldn't get madly into weight lifting/body building when I started but here we are :lol:


Good going. I really struggle with meal ideas. Have you got any examples you can post?

It's not very exciting man, probably what you would expect with lean meat, green veg, eggs, complex carbs, cheese, yoghurt and protein powder.

My favourite low carb meal is an egg an avocado and a chicken breast. I pre cook a bunch of chicken breast in piri piri spice rub so it's ready to eat, chop up the avocado, whisk the egg and grate 10g of medium cheddar cheese. Chuck the egg cheese and avocado in a pan and make a little omlette. When the omlette is done give it a little dusting of cajan spice and eat with the cold chicken.

Pre work out porridge is simply 80g rolled oats, 10g dark chocolate, 20g honey and 30g whey protein isolate. I chuck in a mug of water and cook it until it gets to the consistency I like. You can actually cook it so it goes thin, chuck it on a baking tray in a pre heated oven (150) for 15 minutes for little flap jack's.

The other things are tons of broccoli and beef medallions. Just close your eyes and think of your cheat day. That one's a bit gooseberry fool.

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PostRe: The New Fitness & Martial Arts Thread
by Hime » Sat Sep 15, 2018 7:34 am

Brerlappin wrote:
Hime wrote:
Brerlappin wrote:
Hime wrote:
Brerlappin wrote:Did 132.5KG DL last night, a new personal best :D Didnt think i was gonna be able to hit it as my first attempt was total failure, didn't even get the weights off the ground. But managed to get it for 5 reps on the second try.

Well done mate, I'm guessing you can't be far from DL twice your body weight?

I cannot believe how much difference the cutting diet is making to my physique, I would never believe how quick things could change if I didn't try it.


About 20kg away from double body weight, but the thought of an extra 20kg on that lift makes me want to cry :lol:

What kind of cutting are you doing?

The hard thing is that I guess you're the same in that the smallest plates you can add are 1.25kg? I remember when my cousin lived with me for a bit that he would measure out fractional weights with sugar so that he could keep increasing the weight. Not exactly practical for the gym but an idea none the less :D .

It's a diet that puts me in a slight calorie deficit but it's primarily about being low fat and no refined sugar. I've been reading up on it a fair bit and I believe it's fairly standard in that the calories are made up of macros being 40% carbs, 40% protein & 20% fat. Also it's structured so that you have the vast majority of your carbs before and after training with part of one of the meals removed on non training days. You also get one cheat meal per week that you ideally have on a day after training when you will also train the next day in place of the normal post work out meal. You can just use IIFYM but my trainer promotes eating healthier which I can get behind.

While it is mentally challenging eating the same thing every day it's actually quite convenient with shift work and I don't think food has ever tasted as good as that first cheat. I promised myself I wouldn't get madly into weight lifting/body building when I started but here we are :lol:


Yeah jsut going up 1.25 every lift. So an extra 20kg seems like aeons away :lol:

I did a vaguely similar cut to that last year, and part of it was zero refined sugars too. Actually it was zero sugar full stop. Really tough but yeah weight just strawberry floating fell off me. Sugar is bloody evil man.

Jesus christ, i was at the gym this morning, doing squats. I had 130KG on the bar, just finished my second set, and i looked down at my phone for a bit in between sets, round timer goes off, i go to do another set and as soon as i lifted the bar i felt it give way and start falling down to my left hand side. Some dumb strawberry floating prick came along while i was looking at my phone and took 20KG off the right hand side of my bar. I confronted him about it and of course he denied it but him and his strawberry floating idiot mate were the only 2 people around. There were tons of plates fuckign everywhere, and these geniuses took them off a bar that i was standing in front of and had obviously been using, had my towel thrown over the bar and everything. Gym fuckery :fp:

When I say zero refined sugar I just mean that the only sugar you get is from fruit and veg. Thinking about it there must be very little saturated fat too. I was already in reasonable shape so this is just getting rid of that lair of fat around my abs and making everything more defined. The best thing is that I don't feel like I'm losing any strength.

I bet it won't take you that long mate, 6 months you'll have it cracked. That is some lazy bull gooseberry fool right there, what a pair of strawberry floating idiots.

strawberry floating my back doing DL yesterday, irst time doing them in a while and I didn't warm up properly. I've had a bad back for a long time now but it's been a long time since I've put it out with the feeling of a pop. Did a bit of swimming to stay loose and it actually felt ok last night but not so good today.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Sat Sep 15, 2018 8:10 am

I pulled my back doing bent over row a couple of months ago and was shitting myself thinking it was really serious, but thankfully after 2-3 days I could walk properly about 2-3 weeks of rest and stretching I was able to lift freely again which was amazing.

I'm making pretty good progress at the moment, but I try to do too much at once. Trying to loose fat, keep/gain strength, become a faster runner with more endurance, a more competent swimmer. It's slow going, but I do see progress. I need some new trousers, mine are now comically too loose, halfway down my arse without a belt, could probably be taken off without undoing if I really tried. Still got a muffin top, which my sisters enjoyed pointing out a couple of weeks ago, but it's shrinking despite my weight not really changing.

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PostRe: The New Fitness & Martial Arts Thread
by BTB » Sun Sep 16, 2018 2:09 pm

Added on blugarian split squats to my leg session yesterday and good god my balance on them is awful...

It'll get easier once I do them more regular right?

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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sun Sep 23, 2018 1:03 pm

Friday night = about 4 hours sleep and way too much alcohol.

Saturday = domino's pizza and 10 hours sleep.

Sunday = 60kg overhead press 2x5. And quite easy. Bringing it back down to 40kg for 2 sets of 10. Really didn't expect the gym session today to be too productive but I've not done even attempted 60kg for a couple of months.

Started adding Concept 2 rowing at the end of the session. Hits the abs much more than I remembered!

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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sun Sep 23, 2018 10:56 pm

Forgot to mention that I did a DEXA scan a few weeks back. I'm 22.7% body fat which is higher than I'd like (but about what I expected) but much lower than it would have been compared to 3 years ago when I weighed 105kg.

It also compares how much muscle you have compared to average. Despite being stronger than most people I know, I am smack in the middle for musuclarity, although my arms are more musuclar than 55% of the sample range.

I'm not convinced that sample range is truly representative of the average population. I'm convinced it has selection bias (only people who are interested in fitness and heath are likely to get a a DEXA scan done) as it seems so unlikely that I'd be just average given my strength. Seems mad to be "Advanced" strength and yet average level of muscle.


Brerlappin wrote:
Grumpy David wrote:Friday night = about 4 hours sleep and way too much alcohol.

Saturday = domino's pizza and 10 hours sleep.

Sunday = 60kg overhead press 2x5. And quite easy. Bringing it back down to 40kg for 2 sets of 10. Really didn't expect the gym session today to be too productive but I've not done even attempted 60kg for a couple of months.

Started adding Concept 2 rowing at the end of the session. Hits the abs much more than I remembered!


Thats a seriously good OHP, well done. I could only manage 2 sets of 5 at 47.5kg for OHP today. strawberry floating OHP wrecks me


Thanks! I've been able to do it since I was about 20, but I weighed 10kg more than I do now. 60kg is 75% of my bodyweight. Whilst I'm not sure of my 1RM as of today (years ago it was 70kg), I think I'd be somewhere between 70 and 75kg which would put me just below Advanced using this guide:

https://exrx.net/Testing/WeightLifting/StrengthStandards

Which roughly matches my bench too. Advanced would have me at 125kg bench press but my best 1RM is 120KG.

Would recommend Creatine too. The energy it gives me for gym sessions is amazing. Recovery between sets is just so much easier.

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PostRe: The New Fitness & Martial Arts Thread
by Hime » Wed Sep 26, 2018 4:54 pm

Grumpy David wrote:Forgot to mention that I did a DEXA scan a few weeks back. I'm 22.7% body fat which is higher than I'd like (but about what I expected) but much lower than it would have been compared to 3 years ago when I weighed 105kg.

It also compares how much muscle you have compared to average. Despite being stronger than most people I know, I am smack in the middle for musuclarity, although my arms are more musuclar than 55% of the sample range.

I'm not convinced that sample range is truly representative of the average population. I'm convinced it has selection bias (only people who are interested in fitness and heath are likely to get a a DEXA scan done) as it seems so unlikely that I'd be just average given my strength. Seems mad to be "Advanced" strength and yet average level of muscle.


Brerlappin wrote:
Grumpy David wrote:Friday night = about 4 hours sleep and way too much alcohol.

Saturday = domino's pizza and 10 hours sleep.

Sunday = 60kg overhead press 2x5. And quite easy. Bringing it back down to 40kg for 2 sets of 10. Really didn't expect the gym session today to be too productive but I've not done even attempted 60kg for a couple of months.

Started adding Concept 2 rowing at the end of the session. Hits the abs much more than I remembered!


Thats a seriously good OHP, well done. I could only manage 2 sets of 5 at 47.5kg for OHP today. strawberry floating OHP wrecks me


Thanks! I've been able to do it since I was about 20, but I weighed 10kg more than I do now. 60kg is 75% of my bodyweight. Whilst I'm not sure of my 1RM as of today (years ago it was 70kg), I think I'd be somewhere between 70 and 75kg which would put me just below Advanced using this guide:

https://exrx.net/Testing/WeightLifting/StrengthStandards

Which roughly matches my bench too. Advanced would have me at 125kg bench press but my best 1RM is 120KG.

Would recommend Creatine too. The energy it gives me for gym sessions is amazing. Recovery between sets is just so much easier.

Nice OHP. I'm really struggling with seated OHP at the moment , got my PT to check my form and I sit with a round top of my back but my arms back so I've effectively been doing a behind the head OHP. Thankfully this explains how I strawberry floated my traps. I think years of poor posture have ruined me as it feels so strange to sit with a straight back and my head back.

As for the body fat GD have you tried modifying your diet? I'm over 5 weeks into a pretty intense cut and the results have blown my mind.

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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sun Oct 07, 2018 10:06 pm

Entering Tough Mudder in May 2019. 20 obstacles over 10 miles so approx every 800 metres = the next obstacle. Fingers crossed I don't get gassed out doing the running elements. :slol:

Hime wrote:Nice OHP. I'm really struggling with seated OHP at the moment , got my PT to check my form and I sit with a round top of my back but my arms back so I've effectively been doing a behind the head OHP. Thankfully this explains how I strawberry floated my traps. I think years of poor posture have ruined me as it feels so strange to sit with a straight back and my head back.

As for the body fat GD have you tried modifying your diet? I'm over 5 weeks into a pretty intense cut and the results have blown my mind.


Managed 60kg 3x5 this evening. Had spent the last OHP sessions with dumbbells doing lighter weights to just allow a bit more recovery. Felt so much easier than doing 2x5 a couple of weeks ago.

I never do seated OHP. Whether barbell or dumbells, I much prefer standing. I always felt behind the head OHP was a very unnatural movement so have never done it either.

I haven't cut as such but I've gone from being 104KG to 80.5kg. I can post a before and after pic (I think I did it when I reached 85kg). I'd say my knowledge of what to eat and how much to eat is pretty decent. The willpower to stick to it and avoiding temptations is challenging, my new employer provides free cooked lunches which have to be more calorific than what I used to eat at my previous employer. Plus seems like every other week there's a work social event based around free alcohol. So much harder to say no when you aren't paying. :slol: At least they're the ones paying for Tough Mudder!

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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Mon Oct 08, 2018 9:48 pm

Been working hard lately in the gym, preparing for a month off of holidays and traveling for work.

Its annoying here though, I'm in Portugal and no one leaves you the strawberry float alone :lol: I feel so anti social but I train to get into a clear headspace and almost meditate while I lift, people just constantly come up and chat even when I'm under weights. Got a high five after my final set of bench tonight which was grand though :slol:

It's weird how weak the folk are in my gym as well actually, a couple of them are huge, ripped beyond belief and 100% on roids but can't top a 100kg bench. Real testament to the power of HGH.

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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Tue Oct 09, 2018 12:12 am

I dunno, I mean I can kind of understand it. I guess if you never really plan on using your muscles, as realistically most people aren't going to, it might make sense if you just want to look great on the beach and nothing else.

I'd find it difficult to keep up the motivation though as he evidently doesn't progress very fast to heavier weights. Must just be hyper focused on his appearance at all times.

There was a lad who I felt a bit bad for today too as he looked pretty awkward, obv a newbie. Don't want to come across as I'm criticising the guy cos I'm really not, everyone has to start somewhere. He looked fairly average build, maybe 6ft, 12 stone skinny fat, and he was really struggling benching 5kg + the weight of the (non olympic) bar. So maybe 10-12kg, at a push. Was oddly, remarkably weak.

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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sun Oct 14, 2018 4:45 pm

The return of the World's Worst Shadow Boxing. The cringe boxing is back. :slol: :fp:

This time he has dragged a metallic kitchen bin into the area and is shadow boxing around it.

There's an actual boxing bag that's free too and only 12 feet away. He's been doing it 15 minutes now.

I managed 4x10 pull ups on Friday with great form, no bounce reps. And did 3x5 60kg today then 5x10 pull ups (1km treadmill run between set 4 and 5). Gonna try 62.5KG next time.

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PostRe: The New Fitness & Martial Arts Thread
by Saigon Slick » Wed Oct 17, 2018 4:03 pm

Rocsteady wrote:I dunno, I mean I can kind of understand it. I guess if you never really plan on using your muscles, as realistically most people aren't going to, it might make sense if you just want to look great on the beach and nothing else.

I'd find it difficult to keep up the motivation though as he evidently doesn't progress very fast to heavier weights. Must just be hyper focused on his appearance at all times.

There was a lad who I felt a bit bad for today too as he looked pretty awkward, obv a newbie. Don't want to come across as I'm criticising the guy cos I'm really not, everyone has to start somewhere. He looked fairly average build, maybe 6ft, 12 stone skinny fat, and he was really struggling benching 5kg + the weight of the (non olympic) bar. So maybe 10-12kg, at a push. Was oddly, remarkably weak.


Nothing wrong with t-shirt muscles as long as you don't end up looking goofy and disproportionate.

Aw that's a shame. I'm trying to fit in a bit of lifting when I can having just rejoined the gym (mostly for cardio), and even though I'm probably the same height as that bloke, but at my weakest and fattest for about three years can still go for a 45-50kg bench. :slol:

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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Wed Oct 17, 2018 5:26 pm

It was pretty remarkable, guess if he's managed to stick at it he should already be considerably stronger by now though.

I'm having this week off as I'm in London then got 3 weeks in the US and a week in Scotland, won't be in the gym at all which will be difficult. If I have some poles to do dips or chins from I'm fine but I can never be bothered just doing push ups and bodyweight squats.

Got a boxing gym lined up in Spain from mid-November at least, planning to throw myself back in at the deep end to recover my cardio rapidly. Will need to get heavy squatting then too, find it's always my legs that lose muscle mass fastest.

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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Wed Oct 17, 2018 7:48 pm

Brerlappin wrote:
Grumpy David wrote:The return of the World's Worst Shadow Boxing. The cringe boxing is back. :slol: :fp:

This time he has dragged a metallic kitchen bin into the area and is shadow boxing around it.

There's an actual boxing bag that's free too and only 12 feet away. He's been doing it 15 minutes now.

I managed 4x10 pull ups on Friday with great form, no bounce reps. And did 3x5 60kg today then 5x10 pull ups (1km treadmill run between set 4 and 5). Gonna try 62.5KG next time.


What the strawberry float :lol:

I need to start doing more bodyweight stuff too. I used to do a few sets of chin ups every time i was at the gym but not so much since i started doing weights properly. Just having a bit of gooseberry fool luck lately between my chest issues and now this week i had what felt like an insanely painful cramp in my abdomen that was so bad the muscle was sore for a whole day afterwards. Im worried its a strawberry floating hernia but reading about them, the location of the pain would make it a hiatial hernia which is only common in women over 50 and the obese :lol: Hopefully it was just a cramp as i am super prone to cramping sadly. I remember in BJJ classes sometimes in mid-spar id have to tap myself out cause my feet would cramp up so badly :lol: It jsut sucks, my wife is away in the US for 3 weeks, and i had grand plans to hit the gym as often as possible and get in some Judo classes too but then my health was just like "nuh uh"



I couldn't resist taking a 10 second clip of that madness. :slol: Didn't upload it to Youtube in case it counted as bullying, but may do so anyway. :shifty:

Pull ups are my favourite exercise, I need to buy a belt to attach weights to since I've started finding them too easy. The other good thing about training them is that it's almost certainly bound to help with sparring in jujitsu, gripping a Gi is easier, overall strength is better and they're easier to recover from compared to weightlifting.

I've had some surprisingly sore abs lately too - I think rowing did it...or rowing and too much Guinness. Not willing to give up either however!

Rocsteady wrote:It was pretty remarkable, guess if he's managed to stick at it he should already be considerably stronger by now though.

I'm having this week off as I'm in London then got 3 weeks in the US and a week in Scotland, won't be in the gym at all which will be difficult. If I have some poles to do dips or chins from I'm fine but I can never be bothered just doing push ups and bodyweight squats.

Got a boxing gym lined up in Spain from mid-November at least, planning to throw myself back in at the deep end to recover my cardio rapidly. Will need to get heavy squatting then too, find it's always my legs that lose muscle mass fastest.



Where are you staying in London? EasyGym have PAYG sessions for about £5 if you want to turn 5 weeks off the gym into 4 weeks. The one in Wandsworth is the best equipped gym I've ever been to.

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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Thu Oct 18, 2018 1:35 pm

3x5 overhead press at 62.5KG. About 77%of my bodyweight. 3rd set filmed. Despite being right handed it seems like my left arm was slightly stronger although it could just be the angle.


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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Thu Oct 18, 2018 2:25 pm

Brerlappin wrote:
Grumpy David wrote:3x5 overhead press at 62.5KG. About 77%of my bodyweight. 3rd set filmed. Despite being right handed it seems like my left arm was slightly stronger although it could just be the angle.



Okay maybe im retarded but i always start my OHP with the bar on the floor, this actually looks like ti would be a lot easier.


Yeah if you are cleaning (or power cleaning) the weight to your shoulders you're doing a "Clean and Press". Different exercise entirely. Although you should comfortably be able to clean what you can overhead press since the legs and back should be stronger than the shoulders.

The main way people cheat on OHP is by using the knees and doing a "Push Press" or leaning back so much it's almost a standing up bench press.

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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Thu Oct 18, 2018 6:49 pm

Out near Blackheath GD so none near me, ta though. Think I'll just take it easy for once, getting restless as already but.

Been a good couple of years since I last had a heavy sparring sesh but was going to classes in Budapest not too long ago. I'm not counting getting battered in Thailand earlier this year, was trying and failing to turn that muay thai fight into boxing :shifty: Do always miss having heavy bags in the gym when they're not there.

Off to Texas for a week (work) where there will be a gym and a pool but not sure I'll actually get the chance to enter either, expecting 12 hour days. Then a two week road trip down Cali where alcohol and burgers will be my sole diet, should be sweet as though!

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PostRe: The New Fitness & Martial Arts Thread
by Albear » Thu Oct 18, 2018 10:18 pm

Would anyone object if I lock this thread and someone else creates a new one?

The broken last post button is doing my head in!


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