Working Out....

[Jurrecane]

Best way to improve pull ups is keep doing them the whole day at 50% of intensity. So if you can do 7 in total, keep doing small sets of 3-4 throughout the day. (don't go till failure because this will cause overtraining.)
Also going for pyramid sets used to help me when I was struggling.

[ascent]

pyramid sets are the one for pullups

[Molzie]

I'm two weeks into my cut and I've been really struggling to keep my calories in order. I ruined the two hours of gruelling weight and cardio yesterday with a double whopper with cheese, chocolate and half a dozen beers. I am so disappointed with myself

[+] Spoiler

[Genevieve]

I'm two weeks into my cut and I've been really struggling to keep my calories in order. I ruined the two hours of gruelling weight and cardio yesterday with a double whopper with cheese, chocolate and half a dozen beers. I am so disappointed with myself

[+] Spoiler

With your weight that shouldn't be too bad? You must be cutting on at least 3000 calories. And I think that's a low estimate.

[Molzie]

I've calculated for 2600 although I've been consuming almost 1000 over (which isn't too bad for my build)

My goal is to reach 10% bf (currently 13-14%)

[Genevieve]

That's abbooouuut my bulking calories, though I'm closer to 2800. Just last night I had 2 double burgers (totally 720 grams of beef) with tortilla chips and a big ass brownie. Probably consumed about 180 grams of protein that day. But it fit. So fastfood shouldn't be too detrimental to your cut.

High protein fo' lyfe, btw. I used to do the 1 gram per lbs, averaging at about 150 - 160 grams of protein per day, but I've noticed I do much better when I consume 180 - 190 per day. My recovery is much better and I retain less water.

[Jurrecane]

Can anybody recommend me some nice cheap whey protein?

[wub]

Redone my chest/triceps and back/biceps plans for the new year;

chest/triceps

Bench press - 6x12
Incline bench press - 4x10
DB flys - 3x8
Incline DB flys - 3x8
Weighted bench dips - 4x10
Overhand tricep push down - 4x10
Skull crushers - 3x10
Lying tricep extension - 3x12


back/biceps

Pull up - 3x failure (still not too good at these)
Fat grip dead lift - 5x5 (these fucking KILLED)
Seated cable row - 5x10
Fat grip hammer curls - 5x12
Preacher curls - 5x12
Fat grip overhand ez bar curls - 5x12

1min rest between sets.

This last session annihilated me, the fat gripz on the deadlift meant I had to pull about 70% of what I do usually and my forearms/wrists were aching afterwards because of the extra work. Highlighted I need some good forearm/wrist exercises I need to factor in moving forward. I'm hoping that incorporating the fat gripz more often on the other exercises will help with forearms, at least.

Meal plan,I'm using a variation on my usual for the two meals I have at work. Rough numbers are 250g chicken, 200g steamed broccoli, 150g whole meal pasta with a chimichurri dressing, then whatever raw veg I have at the time to accompany. Snacks I'm on almonds and dried cranberries, plus apples, to fill in between meals.

Breakfast is still eggs, avocado and whole meal toast, then dinner is usually fish/beef/pork/turkey with the usual veg etc.

[DiegoSapiens]

is there any problem in running everyday with footall shoes?

[Genevieve]

Can anybody recommend me some nice cheap whey protein?

Bodyenfitshop store brand is good. Get their 'Whey Perfection'. 30 euros for one container. The chocolate is really good.

It's said by some studies that a whey and cassein blend (cassein is a slower releasing milk protein) of 50/50 is better than straight whey. Though not a 50/50, I get 'Protein Perfection' from them, which is 80/20 whey/cassein. It's slightly more expensive but not a whole lot. I always get their chocolate and vanilla (I hate fruit flavors. Though peach is tasty).

If you have problems with lactose, you should get a whey isolate, btw. It's more filtered and has the lactose removed entirely.

[Genevieve]

That's abbooouuut my bulking calories, though I'm closer to 2800. Just last night I had 2 double burgers (totally 720 grams of beef) with tortilla chips and a big ass brownie. Probably consumed about 180 grams of protein that day. But it fit. So fastfood shouldn't be too detrimental to your cut.

High protein fo' lyfe, btw. I used to do the 1 gram per lbs, averaging at about 150 - 160 grams of protein per day, but I've noticed I do much better when I consume 180 - 190 per day. My recovery is much better and I retain less water.

An interesting experiment that supports a lot of what I'm posting about nutrition

[Jurrecane]

Cool thanks, will get that. Was indeed going for the body & fit one, but wanted some confirmation.

[Molzie]

did my back again

[garethom]

Managed to snag myself a babe on facebook. check my technique:

[Molzie]

CrossFit Coach Severs Spine

Kevin Ogar was competing at a CrossFit event when he attempted a snatch—a lift in which a barbell is raised from the floor directly to an overhead position in a single motion—but dropped the weight on his back.

http://www.outsideonline.com/news-from- ... cebookpost

[wub]

CrossFit Coach Severs Spine

Kevin Ogar was competing at a CrossFit event when he attempted a snatch—a lift in which a barbell is raised from the floor directly to an overhead position in a single motion—but dropped the weight on his back.

http://www.outsideonline.com/news-from- ... cebookpost

Guy was a fucking beast too;



A lot of the attention of this is on the fact that he was an 'uninsured athelete'.

[Jurrecane]

Perhaps this makes crossfitters look at the form they use with a bit more critique. Many injuries in crossfit due to 'bad' form.. Quantity>Quality is not the way to go imho.

[wub]

Perhaps this makes crossfitters look at the form they use with a bit more critique. Many injuries in crossfit due to 'bad' form.. Quantity>Quality is not the way to go imho.

[Molzie]

Oh shit, those gifs

[Johnlenham]

Managed to snag myself a babe on facebook. check my technique:

loooool
Can you even get dumbells (I allways get them the wrong way around) that go past 20KG? saying that the cheapo gym I went too was abit shit. 50kg ones would be like lifitng dustbin bags sized ones