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Can I ask what stroke rate my 5k should be at, I always feel like I'm too low at 25, but that's what I seem to settle at.

Have new 2k and 5k PBs :D : 2k - 6:44.2 5k - 18:25.7 They're slowly coming down nicely, still a way to go though. Currently 6' 81kg

Those are some crazy times :eek: You obviously take it pretty seriously...can I ask what does a typical training week looks like for you?

Woooo! More people that are fans of the erg, it's by far my favourite cardio machine. Have never bothered with a max 500m as i always train 2k+ or 8*500m intervals. My usual test ergs are 2k and 5k 2000m - 6.52.1 (1.43.0 per 500) 5000m - 18.36.3 (1.51.6 per 500) Annoyingly whilst doing that...

For anyone wanting info on ironscience flavours, a guy on muscletalk bought them all and did a mini review: http://www.muscletalk.co.uk/All-9-flavours-of-ironscience-80-whey-little-write-up-m4421002.aspx

My order from iron science came today. Superb delivery, ordered on the bank holiday monday so wasn't going to get it on tuesday, but it came today. I got the chocolate deluxe whey and I can say, with milk, it tastes phenomenal, and for £38 for 4.5kg I can't recommend these guys enough.

I've just made an order for 4.5kg of choc deluxe from these guys on the back of your recommendation. At 38 quid I can't complain (also got free delivery), 1kg of Creatine Mono for about £12 is really good going also. Use MP price checker with "www.ironscience.co.uk" gets a kilo for £11.39...

Dropped calories to around 2000, keeping protein at around 190/200 (just over 1g per lb bodyweight). Carbs went sub 200g, usually aiming for 150. Upped fats to compensate the lost calories due to carbs. Doing cardio gives you more leeway on the carb cutting.

The whole fitness/supplement industry is full of bro science. I like to discuss certain things, but at the end of the day everyone is different. I'm a strong believer in finding what works for you. Thats sounds really cliched, but oh well. Sometimes it's way to easy to get bogged down in what...

Popped back to OCUK sports arena after a long break, here's me sitting at just under 80kg: Just switched from a standard bodypart split to an upper/lower split and currently loving it. Since i last posted here, I got up to 85kg, then decided to tighten up my diet and lost around 5kg which has...

Haven't posted here is aaaaages, still been training hard. Figured I should update my totals. Bench - 120kg Squat - 145kg x 5 Deadlift - 205kg Currently sitting between 79/80kg oh and the squat and DL are belted.

I've got the one in black and i must say i really like it. You sacrifice some shaker space but if you have extra shakes during the day or take other things on the move it's perfect. I like to put a handful of nuts in there as a snack. You get just over 500ml for the actual shaker which I find is...

How well would an AMD X2 4400 (2.3ghz) , 2gb RAM , and a 3850 pro 512mb play BC2? Just noticed it's on at £6.80. Also could someone tell me how big the download is?

I'm a tiny bit over 6 foot.

Thanks! Yeah, progress went fairly quickly at the start - "noob gains" I guess. My growth has slowed quite a bit over the last few months, but I still seem to be getting bigger. I'm hoping to hit 200lbs in the not toò distant future, but we'll see how that goes :) EDIT: Cheers FF, looking...

Hey guys, haven't posted in a while, mainly because I've had exams and stuff and been generally lazy. Anyway today I decided to take some new pictures as it has been a year since I started taking progress shots. So I therefore put this little comparison together. Comments/critique welcome as...

Meh 16, not a bad effort ;)

It's all to do with how I'm feeling really. It was my first time benching since being back at school after easter and I really felt I had made solid progress in my tricep strength over the last month so I thought I'd give a max a go (+5kg on my PB). For my working 5 rep sets for bench, I look...

New bench PB yesterday :D. Hit 110kg easily so I thought I may aswell attempt 115 - I failed that but it didn't feel very far away. Either way very pleased to be making strength progress as my progress on the scales has levelled somewhat (still at 82kg).

Perfect pre bed snack for the slow digesting casein. I have some with a teaspoon of honey and a few sultanas. Tasty stuff, can't stand it without the honey though - it certainly has a weird taste natural.