GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.

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Hime
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Hime » Thu Dec 12, 2019 10:39 am

Walking in a Winter Winckleland wrote:Image

Spot on the graph when it became socially acceptable to eat mince pies. :slol:

It's impressive that you're able to get yourself back on track so quickly, most people fail after a little blip.

How have people gotten on this year? Any targets met or surpassed?

Next week is the end of my current programme and I'm going for some PR's

Deadlift - my target was 180Kg but I got 14 reps (overall) at 175kg yesterday so think I might be able to do sightly better
OHP - 55Kg was target but did that yesterday and felt strong, going to go for 60.
Squat - 140Kg was my target but hit that last week so going to go for 145, hopefully hit 150.
Bench - target of 100Kg, hit 95 last week but my form is getting a little sloppy, will give it a try with a strong spotter and safety bars just in case.

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Grumpy David
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Grumpy David » Thu Dec 12, 2019 11:08 am

I Shot A Kid wrote:My opinion only but honestly for now I would scrap everything like incline, decline, fly etc and just focus on using a barbell to do a flat bench press.

Between 3-5 sets of 5 reps. You're about 80kg now so aim to be comfortably completing full sets for that amount before you think about mixing it up with variations.


Agreed. No need to over egg the pudding when a newbie. Focus on getting basics done well. Add in pull ups after all weights sessions instead of press ups (too easy to be of benefit).

Hime wrote:
Walking in a Winter Winckleland wrote:Image

Spot on the graph when it became socially acceptable to eat mince pies. :slol:

It's impressive that you're able to get yourself back on track so quickly, most people fail after a little blip.

How have people gotten on this year? Any targets met or surpassed?

Next week is the end of my current programme and I'm going for some PR's

Deadlift - my target was 180Kg but I got 14 reps (overall) at 175kg yesterday so think I might be able to do sightly better
OHP - 55Kg was target but did that yesterday and felt strong, going to go for 60.
Squat - 140Kg was my target but hit that last week so going to go for 145, hopefully hit 150.
Bench - target of 100Kg, hit 95 last week but my form is getting a little sloppy, will give it a try with a strong spotter and safety bars just in case.


Impressive weight loss Winckle! How tall are you?

Hime, that's a mad impressive deadlift for 175kg and reps (3x5 and 1x4?)!

Are the other lifts 1RM?

I didn't have specific fitness goals related to weights this year, I did my first ever Tough Mudder which was about 16km overall and that went great, my cardio is much better than it was a year ago when I first made an effort to improve it. Still sweat profusely (unlike Prince Andrew) doing it!

Lifts haven't increased but haven't sought to and admittedly been very busy with work this year so have been less consistent this year with going gym overall.

Arms are more muscular despite stalling though!

Bench press best this year was 105kg 5x5.
OHP 62.5kg 5x5
Pull Ups in a row (16).
Most pull ups in one gym session: 100
Longest non stop run (treadmill) 10km taking about 58 minutes 9 seconds

Don't deadlift or squat since getting sciatica years ago as it makes the pain flair up.

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Winckle
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Winckle » Thu Dec 12, 2019 11:18 am

Grumpy David wrote:
Impressive weight loss Winckle! How tall are you?

192cm. I've lost 30KG total so far. It's mad when I'm at the gym and loading a barbell with a 20KG plate, and I think "I was carrying one and a half of these around, all the time".
Full graph is here:
Image

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Tomous
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Tomous » Thu Dec 12, 2019 11:29 am

Has anyone invested in gym equipment for their home?

We're moving from a flat into a house next month, and have some space. I'd like to get back into weight training but think I'd get more sessions in much more if had easy access at home, but don't necessarily want to spend hundreds and hundreds.

Also, I've never been primarily into weightlifting and more use strength training to supplement the cardio I do (football, squash, running) and improve general fitness. I have lost a lot of shape recently though and would be keen to get in 2-3 weight sessions a week.

I'm thinking a bench and a decent dumbbell range to start with?

Any thoughts/recommendations/dos and donts?

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Hime
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Hime » Thu Dec 12, 2019 11:32 am

Winckle that is fantastic, do you feel better? Have you had to keep dropping your calories.

Grumpy David:
Squat I did 140KG 1*5 & 2*4. Did another for 1*3 to make up the reps.
Deadlift - did 165Kg for 3*5 but had to change to 5*3 as I just couldn't get the reps in
OHP - that was 55Kg 5*3 which is a PR weight but felt strong
Bench - did 2*3 when a coach but dropped the weight to try and change my form as I drop my chest and bounce a bit when trying to get some leg drive.

Going to start Mad Cow as sadly I think my newbie gains are done and 3 heavy sets for reps is just too much, especially if I'm deadlifting twice a week every other week.

*Edit* impressive OHP and pull-ups, I can't imagine doing 100 pull ups in one session.

Last edited by Hime on Thu Dec 12, 2019 11:37 am, edited 1 time in total.
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Hime
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Hime » Thu Dec 12, 2019 11:35 am

Merry Christmous Everyone wrote:Has anyone invested in gym equipment for their home?

We're moving from a flat into a house next month, and have some space. I'd like to get back into weight training but think I'd get more sessions in much more if had easy access at home, but don't necessarily want to spend hundreds and hundreds.

Also, I've never been primarily into weightlifting and more use strength training to supplement the cardio I do (football, squash, running) and improve general fitness. I have lost a lot of shape recently though and would be keen to get in 2-3 weight sessions a week.

I'm thinking a bench and a decent dumbbell range to start with?

Any thoughts/recommendations/dos and donts?

I'd just stick with the compounds, improving the will have cross over to everything else and you only need minimal equipment.

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Winckle
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Winckle » Thu Dec 12, 2019 11:47 am

Hime wrote:Winckle that is fantastic, do you feel better? Have you had to keep dropping your calories.

I feel a bit better, but the process is so gradual it's hard to say how different it is.

I haven't had to drop back calories quite a bit, but in general I've aimed for 1800 kcals a day since the beginning. That was originally a deficit of more than 1000kcals, but it's only about 750 now.

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ITSMILNER
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by ITSMILNER » Thu Dec 12, 2019 1:02 pm

Cheers for the advice lads, going to re-start a new routine next week using your tips!

Long Live Switch Squad!
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Hime
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Hime » Thu Dec 12, 2019 2:26 pm

Walking in a Winter Winckleland wrote:
Hime wrote:Winckle that is fantastic, do you feel better? Have you had to keep dropping your calories.

I feel a bit better, but the process is so gradual it's hard to say how different it is.

I haven't had to drop back calories quite a bit, but in general I've aimed for 1800 kcals a day since the beginning. That was originally a deficit of more than 1000kcals, but it's only about 750 now.

If not physically you must be proud of your mental strength? Being that deep into a calorie deficit is tough.

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Rocsteady
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Rocsteady » Thu Dec 12, 2019 2:36 pm

Hime wrote:
Walking in a Winter Winckleland wrote:
Hime wrote:Winckle that is fantastic, do you feel better? Have you had to keep dropping your calories.

I feel a bit better, but the process is so gradual it's hard to say how different it is.

I haven't had to drop back calories quite a bit, but in general I've aimed for 1800 kcals a day since the beginning. That was originally a deficit of more than 1000kcals, but it's only about 750 now.

If not physically you must be proud of your mental strength? Being that deep into a calorie deficit is tough.

I'd murder someone if I had to run a 1000 cal deficit

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Winckle
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Winckle » Thu Dec 12, 2019 2:49 pm

Hime wrote:
Walking in a Winter Winckleland wrote:
Hime wrote:Winckle that is fantastic, do you feel better? Have you had to keep dropping your calories.

I feel a bit better, but the process is so gradual it's hard to say how different it is.

I haven't had to drop back calories quite a bit, but in general I've aimed for 1800 kcals a day since the beginning. That was originally a deficit of more than 1000kcals, but it's only about 750 now.

If not physically you must be proud of your mental strength? Being that deep into a calorie deficit is tough.

It can be tough, but routine helps. I eat the same breakfast and lunch every weekday.

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Peter Crisp
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Peter Crisp » Sat Dec 14, 2019 3:48 pm

Some impressive numbers being thrown about here.

Well done everyone :D .

I'm not a gym person but I make up for it with a healthy obsession for swimming.
Between 1st Jan and today I've done 202 swims for a total of 627km with an average distance of 3103m.

I have no idea how much I weigh and I'm just under 6 foot I think as I've never bothered to get measured :shifty: .
I'm not exactly Charles Atlas but I'm not the Marshmallow man either I'd say I'm about average as swimming doesn't really build any particular muscle group.

I do strawberry floating love cake though so that may not be helping :shifty: .

jiggles wrote:Nobody with a VR headset is going to be using it regularly this time next year, let alone in 4 years time.


Posted 16th March 2016. Let's see.
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ITSMILNER
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by ITSMILNER » Mon Jan 06, 2020 1:09 pm

Question, how much does the bar on a squat rack weigh? trying to work out how much I did on the bench press today but I don't know how much the bar weights.

Long Live Switch Squad!
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Winckle
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by Winckle » Mon Jan 06, 2020 1:24 pm

ITSMILNER wrote:Question, how much does the bar on a squat rack weigh? trying to work out how much I did on the bench press today but I don't know how much the bar weights.

Almost always 20KG, there are some that weigh 15KG.

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ITSMILNER
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by ITSMILNER » Mon Jan 06, 2020 4:43 pm

Walking in a Winter Winckleland wrote:
ITSMILNER wrote:Question, how much does the bar on a squat rack weigh? trying to work out how much I did on the bench press today but I don't know how much the bar weights.

Almost always 20KG, there are some that weigh 15KG.


Cheers Winckle!

Long Live Switch Squad!
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Rocsteady
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Rocsteady » Fri Jan 10, 2020 9:41 pm

God I love muscle memory.

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Hime
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Hime » Fri Jan 10, 2020 9:55 pm

Rocsteady wrote:God I love muscle memory.

Looking swole?

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Rocsteady
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by Rocsteady » Fri Jan 10, 2020 10:55 pm

Hime wrote:
Rocsteady wrote:God I love muscle memory.

Looking swole?

Ye boi.

Not posting numbers anything like you are at present unfortunately though. I was a bit lax over the autumn with consistently going to the gym due to a few different health issues. Even after just a few weeks of running 2/3 times a week and lifting 3 times a week the muscle and strength is starting to pile back on thankfully.

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Hime
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Hime » Fri Jan 10, 2020 11:21 pm

Rocsteady wrote:
Hime wrote:
Rocsteady wrote:God I love muscle memory.

Looking swole?

Ye boi.

Not posting numbers anything like you are at present unfortunately though. I was a bit lax over the autumn with consistently going to the gym due to a few different health issues. Even after just a few weeks of running 2/3 times a week and lifting 3 times a week the muscle and strength is starting to pile back on thankfully.

Glad it's coming back. Are you running a programme or just doing your own thing? I started Madcow this year and really enjoying it.

Made the mistake of looking at pictures of last year's cut at around 170-175lbs, feeling like a bit of a fat gooseberry fool at around 200lbs. This is hard in your brain.

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Rocsteady
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by Rocsteady » Fri Jan 10, 2020 11:57 pm

Hime wrote:
Rocsteady wrote:
Hime wrote:
Rocsteady wrote:God I love muscle memory.

Looking swole?

Ye boi.

Not posting numbers anything like you are at present unfortunately though. I was a bit lax over the autumn with consistently going to the gym due to a few different health issues. Even after just a few weeks of running 2/3 times a week and lifting 3 times a week the muscle and strength is starting to pile back on thankfully.

Glad it's coming back. Are you running a programme or just doing your own thing? I started Madcow this year and really enjoying it.

Made the mistake of looking at pictures of last year's cut at around 170-175lbs, feeling like a bit of a fat gooseberry fool at around 200lbs. This is hard in your brain.

You finding it effective for continuing to gain strength? I remember looking at that one a while back, does look as though it would be a fun program to run.

What height are you? I'm at about 195 just now (at 6'1) which is about as heavy as I like to go, can push it up to about 200 max. I find that if I continue to pack on more weight I feel quite sluggish, even if it's muscle that's being added. I'm naturally very skinny so not sure my frame's built to hold too much.

I'm still running an increasingly bastardised version of Layne Norton's PHAT. The base version is too catered towards roid users for my liking. Mine is more of a bodybuilding program than strength which suits me just now. I find it too easy to tweak muscles and put myself out for weeks when I go really heavy nowadays. Building myself back up to about 160kg deadlifts 3x8 just now which shouldn't take long, at which point I'll have to consider where to go from there as I don't have the inclination to try and push myself to extremes as I used to.

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