Strength / Weight Training

Caught another bug this week, off sick yesterday but trained anyway.

Glad I did. Got my lifts and feel better for it.

GBPF fed, only allowed the strength shop or SPD ones I think. Going for the stealth black look.

Does anyone supplement currently, and if so, what?

With whey protein, the old carbs&whey shake after training.
Edit: I started doing that years ago, and it really helps against sore muscles and with instant recovery.

Also multivit+fish oil+starflower oil.
But I found the biggest difference for recovery for me was tracking my calories/macros (with no eating shite all the time of course) I didn't eat enough/consistent. So this year my muscle mass increased and recovery is better.

I did whey for a while to build strength and then stopped (deliberately). Works a treat. Might make you fart.

ZMA before bed is amazing.

ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6) is a supplement used primarily by athletes, gymnasts, and bodybuilders. It is most often used as a recovery aid; notably, studies show that ZMA helps the body achieve deeper levels of REM sleep.

NB: dont have it with any calcium way before or after (they say 20 mins but i try for about an hour). They share the same absorption path, but calcium has a higher affinity so it will be absorbed over Mg.

Definitely my secret supplement of choice!

*also multivit and Omega 3 as a stable.
**Currently enjoying the SuperGreens and Whey as well.

doesn't it give you mental dreams?

First time they're slightly lucid. But you acclimatized quickly. Second or third and you're normal. In fact it makes sleep rather peaceful.

Nothing like acid ;-)

Any recommendations for stopping bottles smelling after using protein/recovery shakes in them? They get cleaned soon after use but are getting a bit fruity now. Obviously I can bin them and get new ones but its a bit wasteful.

Milton baby bottle sterilisation fluid. Soak for 15 mins in a standard concentration and they come out smelling fine.

Does anyone supplement currently, and if so, what?

Been on a stack from ON since August, before I was using mostly Reflex equivalents of the below:
Gold Standard whey (Caramel Toffee Fudge or Choc Peanut)
Pro BCAA
Opti-Men multi vitamin
Fish Oil
Casein

Fish Oil is something I hadn't supplemented before and I think it has made a difference to my mood, though I started eating more eggs around the same time too.

Reflex Zinc Matrix ZMA at night
Sometimes a Ronnie Cole Resurrect PM if I'm going to be short a few hours sleep.

Also got BSN AminoX and PHD Intra BCAA which I use occasionally, but the ON tastes better.

Creatine wise, I'm currently trying a hcl/magnesium chelate blend from Adapt which is supposed to absorb better than monohydrate. Definitely holds less water, but not sure it's as effective yet. Normally I'd just use creapure.

I tend to do multiple sets of whole body weight pull ups - what else should I do for back day?

Also I find leaving them/storing them without a lid on helps a lot

Butterfly press, deadlift, farmers walk, seated row, shrugs, lat pull down.

Also, coconut oil ;)

^^We have no machines, so the lat pull down is not possible, else I'd be doing it.

Bent-over barbell row is a great exercise.

https://www.youtube.com/watch?v=G8l_8chR5BE

Assisted rows (corner or chest on bench) I find better.. they don't load lower back & CNS as much.

I'm tiny though so not much recovery tank :)

I'm of the bin them every few months brigade - which sucks but I've found they just really kick after a while if you use them daily.

A metal one would maybe be better but total guess

These are the other ones I was thinking of. Colleague showed me these a couple of months ago and they've helped with my bench.

@Dammit forgot you didn't have machines - dumbell lat pulldowns are possible

Good point. I have some of that somewhere as well.

dumbell lat pulldowns???

you mean bent over row? pulldown is 'pulling down' a bar. Bent over row is bent over pulling up the DB to your chest.

Dumbbell lat pulldowns are done the same way as pulldowns on a machine. Sitting down on a chair, hold the dumbbells with an underhand grip. Start by holding them above your head, shoulder-width apart. Slowly bring them down to your chest level, then back up

So.... A shoulder press.
I mean I'm sure it hits the lats a bit, but.....

Sounds more like an "Arnold press", with the reversed grip at the bottom of the movement.