The official gym & weightlifting thread! rep #2

[kserg]

It's usually not best to weigh yourself in the morning, you tend to be dehydrated so it looks like you have lost weight and it's only been in water. As soon as you've drunk something it'll be back up.

Good show

Hmm, but as long as it's at the same time every day it will show the progress - i could care less how much i weight, more of how much i am loosing.

 

[Tsal]

Yeah I know. It's just that I seem to be healing slower than before.

Is it possible that you are using the irritated parts despite the minor injuries, and they don't get proper rest? Everyone gets minor problems with joints/tendons/muscles due to training, sometimes, especially if you do large changes in your training schedule. You just have to take it easy until they heal properly, then slowly work them up to speed, and they'll be good as new.

 

[Asa Samuel]

Hmm, but as long as it's at the same time every day it will show the progress - i could care less how much i weight, more of how much i am loosing.

That's what I go for.

Plus, mohawk if you weigh in the evening you might have eaten slightly more than another day and thought you gained weight.

The only way I can see it being effective in showing gains/losses is if you weigh first thing in the morning after you've emptied yourself and before eating/drinking anything.

 

[i_got_a_mohawk]

While true, it is still not

The weight you gain/loose through food intake/outtake is a lot less than that from fluids (unless you eat a heck of a lot more than you drink ). Not to mention low hydration messes with an BF% reading.

I'd rather have a truer reading than just watching progress (which still shows up just fine as long as it's at a constant time).

But just like everything else in this thread, go with what works for you. Most people seem happier reading it in the morning because they'll be a couple lbs lighter.

 

[Asa Samuel]

But I've noticed that if I weigh in the morning, my weight is going up slowly at the pace I want it to, but If I weigh in the evening I've been all sorts of different weights, varying by about 3 kg, I wouldn't really class that as true,I've been 70.5kg one day and 67.6kg the next weighing in the evening, but If I weigh one day and the next in the morning it is the same (give or take a couple of 0.1's) so I'd go for the morning as my true weight.

 

[i_got_a_mohawk]

Thats varying over 6lbs. Thats pretty nuts.

I tend to vary by 2-3 lbs (not to mention i'm not toooo far off double your weight).

The thing is, you are dehydrated in the morning. Your body is mainly water. I measure after being to the loo and with having had a drink between 30 minutes to an hour prior to that so my body has had a chance to stabilize the water levels.

I also don't go too much by individual measurements, they always get stuck into a spreadsheet and I monitor the trend.

 

[Vorago]

Invalid Link Removed

^^ this is what I'm suffering from atm...

 

[Tsal]

I measure after being to the loo and with having had a drink between 30 minutes to an hour prior to that so my body has had a chance to stabilize the water levels.

I also don't go too much by individual measurements, they always get stuck into a spreadsheet and I monitor the trend.

I don't really think drinking water is necessary. You're basically putting the same 200 grams of water or so into your system every morning. I doubt it is secreted into urine that fast, plus unless you do number two every morning, there's going to be some difference anyways.

I just go to the loo in the morning and measure my weight before breakfast. I do this once or twice a week and draw a rough average every month to see where my weight is going.

 

[Asa Samuel]

It sounds nuts but It's true, I was shocked myself.

I guess the only way to try and get around it all is to measure say, three times a day over a few days then find the average, but even then that would have its drawbacks.

Ahh well, so long as I'm gaining weight and my BF% stays about the same then I don't really care

Tried out that new routine, and it's pretty good, It's tired me out though, I'm sat here yawning! Although that might also be because of the clocks going forwards :scowl:

 

[dj150888]

Had a few days break there, was fairly fatigued over the weekend,

Monday - Legs

Squat:
100kg x 10
110kg x 8
110kg x 8

Leg Press:
160kg x 6
140kg x 9
140kg x 8

Leg Extensions (not sure if the weight on this machine is kgs of lbs):
150lbs x 12
150lbs x 10
150lbs x 10

Leg Curls (same machine):
80lbs x 12
100lbs x 12
120lbs x 10

Calf Raises:
3x12 @ 160lbs


Really not happy with that though, seems like a step backwards from last week.

 

[Asa Samuel]

Wish I could squat 100kg, how much do you weigh mate?

 

[dj150888]

I weigh just over 160lbs (~75kg). Not a big guy by any means. Though rather amusingly, I have around 31" waist and 26" thighs. Had a bad accident when I was in my early teens (couldn't walk for a year) and did a lot of work on my legs when I was getting back on my feet. Stopped the weights for years but the thighs stayed fairly large for my size.

 

[backline112]

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Gotta lay down the tuna. Salmon is good but it's too fatty. But they're all good once in a while.

---

Question:

I do dips on this machine:
Link Removed
I do them without assistance weights.

The thing is, when I'm doing dips, sometimes it kind of hurts right behind my right elbow.
Here's a pic:
[Invalid or Expired Link Removed]

Also, when I do my bench presses, it starts hurting a bit too.

Has someone else experienced this? Does someone know the cause of this?

 

[i_got_a_mohawk]

Joint pain, welcome to it.

Either give it some time to see if your arm just needs time to recover. Or you could be using poor technique. It could also be something underlying you couldnt get past.

 

[Asa Samuel]

Like mohawk said check your technique, or it could be something that you body just doesn't like, I'm sure I've heard of a few people who no matter their technique dips just hurt, but make sure you have good technique before dismissing them.

The mercury thing I'm not too bothered about, one tin of tuna is supposed to be safe, there is a lot of things that have mercury in, like tooth fillings.

 

[bassman03]

You can only do what you can do.

Bench from 200 to 250, that should be do-able depending on how you are currently performing (if you have hit any plateaus etc. Even if you do hit one, altering to incline bench or using DBs will help get through it. Think of it as only 10lbs a month. 2.5lbs a week. Shouldnt be a problem

Squats, maybe more of a problem depending on your build. But again, you can mix it up when progress slows or stops by introducing front squats and switching back etc.

Didn't think of the bench part should be a problem when you put it like that. And squats? I"m thinking i'll get it. We do 4 day a week lifting - Monday and Thursday for legs, Tuesday and Friday for upper body, and for the next three or four weeks we're doing high volume lifts which is supposed to build muscle mass extremely fast. So if i can get 360 (at 335, increased since he told me a while back - was in basketball so i couldn't lift consistently) for squats by the time i hit baseball which starts early may, be able to somewhat lift during baseball, and get back into it after baseball ends early july, i think i should be fine.

 

[i_got_a_mohawk]

High volume lifts will build muscle mass, hypertrophy. But, it isn't the best way to get strength up. Want to gain strength, you want to be looking at 1-5 reps.

The thing is, with the weight being what it is, you're gains are going to slow down pretty quickly. Probably going to have to change your leg routine a few times to get to where you want to go.

I'd also suggest adding in some power cleans and power snatches. Work the explosive element in there. Fast twitch response is what you want to get going as opposed to just brute force, especially for basketball, baseball and football?!.

I must admit tho, those are pretty impressive lifts for a 16 yr old .

 

[CerealKiller]

Question:

I do dips on this machine:
Link Removed
I do them without assistance weights.

The thing is, when I'm doing dips, sometimes it kind of hurts right behind my right elbow.
Here's a pic:
[Invalid or Expired Link Removed]

Also, when I do my bench presses, it starts hurting a bit too.

Has someone else experienced this? Does someone know the cause of this?

Sounds like tendinitis to me, but I'm certainly no doctor. I would ease up on the triceps for a couple of weeks. You can probably do some light weight exercises that do not impinge on your elbow so much like dumbell kickbacks or standing cable extensions. On your bench press, go with a wider grip. The closer the grip, the more the triceps play a part.

 

[bassman03]

High volume lifts will build muscle mass, hypertrophy. But, it isn't the best way to get strength up. Want to gain strength, you want to be looking at 1-5 reps.

The thing is, with the weight being what it is, you're gains are going to slow down pretty quickly. Probably going to have to change your leg routine a few times to get to where you want to go.

I'd also suggest adding in some power cleans and power es. Work the e element in there. Fast twitch response is what you want to get going as opposed to just brute force, especially for basketball, baseball and football?!.

I must admit tho, those are pretty impressive lifts for a 16 yr old .

Trust me, my football coach (also our lifting coach) is a genius when it comes to this kind of stuff so i'm trusting that i just go hard w/ him that it'll easily get there. He's expalined the hypertrophy stuff and everything but i still don't understand it quite... haha.

Basketball, football, baseball and that's with dropping soccer!!

As for the age thing, thank you very much started varsity football at left guard which is the main reason why i'm lifting. Right now my numbers w/ my 1 rep max are: Back Squats - 335, Bench Press - 200, Hang Clean - 215, those are the three "big" lifts that we do. Just short of 6 feat tall, right about 210 and i'm able to run a 5.21 - 40 time without any speed training (this changes tho since our coach was just new this past football season and is working more with speed and agility also)

 

[i_got_a_mohawk]

Sounds like tendinitis to me, but I'm certainly no doctor. I would ease up on the triceps for a couple of weeks. You can probably do some light weight exercises that do not impinge on your elbow so much like dumbell kickbacks or standing cable extensions. On your bench press, go with a wider grip. The closer the grip, the more the triceps play a part.

Thing is with tendonitis, he'd also have a notable drop in strength due to the weakened tendon. Still a possibility tho.

Trust me, my football coach (also our lifting coach) is a genius when it comes to this kind of stuff so i'm trusting that i just go hard w/ him that it'll easily get there. He's expalined the hypertrophy stuff and everything but i still don't understand it quite... haha.

Basketball, football, baseball and that's with dropping soccer!!

As for the age thing, thank you very much started varsity football at left guard which is the main reason why i'm lifting. Right now my numbers w/ my 1 rep max are: Back Squats - 335, Bench Press - 200, Hang Clean - 215, those are the three "big" lifts that we do. Just short of 6 feat tall, right about 210 and i'm able to run a 5.21 - 40 time without any speed training (this changes tho since our coach was just new this past football season and is working more with speed and agility also)

Fair play, go by what he says. But the convention & science behind it all is that the lower rep range is where you want to be for strength.

I don't have a clue what my 1RM is for anything at the mo, will have to give it a bash sometime in the next couple of weeks. Needless to say, probably less than what you are doing