GRcade

Grumpy David wrote:So I've been to the gym 9 times in August so far. Back at the start of the month, I had just started weightlifting for the first time in about 4+ years. Was doing 60KG bench 3x5. Yesterday I did 90KG 1rm @ bodyweight of 85.8KG. Then 80KG 3x8 then a 4th set for 5

Muscle memory is legit. Wouldn't be surprised if I was back to benching 100KG by the end of September.

Weight on the scales hasn't really budged in 7-8 weeks so I decided to start weightlifting again and keep up the swimming. Now I do swimming 3x a week in addition to weightlifting 3x a week. Clothes feel looser but the scales is stubborn, fingers crossed it's recomposition - losing same weight of fat at same rate of gaining muscle weight. Abs certainly feel like they're becoming firmer and more visible (still a long way to go before I have 6 pack showing!) so I don't think it's optimistic thinking.

I'll hop on Testosterone Enthanate, Trenbolone Acetate, Deca Durabolin, Clenbuterol and DNP if all else fails.

Made this post just under 2 weeks ago.

I turned the 90KG 1RM bench press into an easy 3x3 90KG bench press.

Thankfully, still no back pain/sciatica, although I had shocking quads/hamstrings/glutes DOMS from squats on Wednesday, I suspect people watching me walk today and yesterday must have thought there was something wrong with me.

Took super-strength ibuprofen and used voltarol gel and managed to get the New Forest Half done in 1:57:30 which I'm pretty happy with all things considered. Bournemouth in three weeks

Good running TNAG!

State of Brer's arms after the workout:

Cuban Pete wrote:Good running TNAG!

Cheers mate!

Mini E you're a strawberry floating lunatic.

I have my start time for my sprint triathlon on Sunday, 10:30, which I'm very happy with since the first wave starts at 7am which I was desperately hoping to avoid.

Not long now!

Did burpees for the first time in 6+ months today... Good god

BTB, I'm imagining you're in even more pain the morning after?

TNAG - Yeah a little bit... good luck with your triathlon! If I was a faster swimmer I'd be really interested in doing one of those just for the experience!

Thanks! Really, the swim would only take up about 15 mins of the time. I started training for the swim about 2 or so months ago and I could do the 800m in 18mins, and I can now do it in 8 if I really push myself. I only do breathstroke but had some pointers so it feels pretty good now. The way my friend and I always felt was even if were a bit slow in the swim we're only losing a few mins out of a 1.5 hour race compared to other people. If your worry about the swim is your only hurdle then just go for it, I say. Also, going by what wave I'm in, sprint triathlons are full of beginners so perfect to give it a go. I'll be able to give a better idea after Sunday though, obviously.

Getting those gains back after my break.

Squat up to 5x110 (120kg before the break)
Deadlift up to 5x150 (160 before the break)
Bench 65 (75 before the break)

If feels like the strength is coming back, but my stamina is strawberry floated. I lost 5kg in a week due to food poisoning while I was out there. I don't imagine that helped at all.

Benched 100KG (2 Blues) as a 1RM yesterday. Feels good man.

Then the Iranian Danny DeVito on the bench next to me benched 160KG close grip bench for 3. Dayum.

Got back up to 100kg squat last week for the first time since my knee op 4 months ago my back the next day....

I'm going to get back into weights now I've got no races lined up so my numbers are going to be even more woeful so I wouldn't worry. Good to hear your recovery is going well Robbo.

Tri went gooseberry fool. Had to cycle 15 miles just to get there and then my bike broke half way through it. Serves me right for being so sentimental about the thing, I knew it was gooseberry fool but my dad gave it me specifically so I could use it if I did the tri while it was still just an idea, and then I spent a few months working on it. Ball bearings in the rear wheel went. The amount of things I checked over and it's something I never even thought would be an issue.

Live and learn.

My gym membership is up in a month and I think I'm going to change to one that has a pool, I've really enjoyed my swim training and want to keep that up but it's not cost effective going to a separate pool. Hopefully I'll be able to get some free pases of the gyms in my area, I've got a few to choose from.

Need some advice peeps, I've had a break from training for 2 months due to work related issues but they are passed me now and I'm looking at getting back into weight training again. Since my break I've put a bit of fat on as I've eaten crap the past 2 months but I've still retained some of shape.

I'm going to get back into doing split Chest/tris back/bi's routine, I have 2 questions

1. When I was training I was using an all-in-one protein supplement, do you think I should go back to using that straight away or should I start with a diet whey until I lose a bit of fat?

2. I'm looking at taking multi vitamins again too, What are the best on the market? I did used to take standard Wellman tabs

What's an all in one protein supplement? Just a mixture of whey, casein, etc.?

Imo multi vits are a bit of a waste of money but someone else might be on them to recommend them.

That's class brer, imagine that was satisfying as strawberry float.

Having a deload week this week to rest my shoulder but my body's already coming on in leaps and bounds. Back on a five day split and everything is already considerably bigger except my waist, which is back to being too small for any belt I own. 6 pack's popping like a mummy strawberry floater, if I can get a clear run to Christmas I should be in lovely shape. Keep thinking my shoulder's close to tearing again but not sure how much of that is psychological, started to lower the amount of deadlifts I've been doing to give it a bit of a break.

I'm pretty sure a lot of studies have found that most multi vitamins basically end up getting pissed straight back out. You'd be better off just getting some vitamin D now the summer's gone.

Personally I go for Tescos multi + fish oil, mainly for the latter and vit D but in general it can't hurt.

Here's a bit from a BBC 2 doc on multivitamins:

http://www.bbc.co.uk/programmes/article ... upplements

There are two types of vitamin: water soluble (like vitamin C and the B vitamins), and fat soluble (like vitamins A & D). If your body already has enough of the water soluble vitamins, then when you take more, they are just filtered straight out into your urine. You can’t ‘boost’ your vitamin levels past ‘enough’. With the fat soluble vitamins, they are stored in your fat and places like the liver, and if you take a large extra dose you can actually overdose on them, so they are usually found in much smaller quantities in vitamin pills.

A study by the Food Standards Agency recently showed that the average Briton gets all their recommended daily allowance of every dietary vitamin from their normal food and drink. And if you already have enough of each vitamin in your body, and taking supplement vitamin pills cannot give you a ‘boost’ or give you any health benefit.

Vitamin D is rare in our diet, and is formed in the body when we are exposed to sunlight, and in the UK many of us are not getting enough so the elderly and housebound should consider it as well as young children and those pregnant and breastfeeding.

Interesting, at the moment my diet is crap but once I get back into training seriously I'll start getting eating more varied, better foods.

Ticked off another half-marathon this morning in Bournemouth. Lovely route but very back and forth down the seafront. Now considering whether to go and cycle at the gym to keep warm as I can feel my legs stiffening up