Victim of the Week - Gator

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Irish Beast

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Thanks to member Gator agreeing to be interviewed this week. He has been very popular of late and giving out some great advice

You all know the rules by now but just in case



1) What was your key motivation to take up weights?

2) Favourite Bodybuilder?

3) What are your short and long term lifting goals both in life and the gym?

4) Strangest thing you have ever eaten?

5) What is the most ridiculous thing you have ever bought?

6) Favourite holiday destination if money were no object?

7) Do you think Mick Dundee could actually kill a crocodile?
 
@Gator


What is best gym lifts for


Squat


Bench


Deadlift


Standing ohp


What type of training to you prefer? How do you set it up?


Have you competed before?


Do you still enjoy training as you did when first started?


Do you do cardio? If so what?


Would shag a ladyboy?


What football team you support?
 
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Thanks to member Gator agreeing to be interviewed this week. He has been very popular of late and giving out some great advice

You all know the rules by now but just in case



Thanks IB - appreciate it :)

1) What was your key motivation to take up weights?

I've always been involved in physical culture/training in some form - I spent over 15 years training and competing in martial arts and swimming.  My motivation to take up weights was actually more for rehab.  When I was 19 I suffered a bad knee injury training for a competition and started lifting as a way to rehab & strengthen the muscle, but was soon "bitten by the iron bug" and became hooked.

2) Favourite Bodybuilder?

Hmm...I have a few -

Physique wise = Shawn Ray, Work ethic = Dorian Yates....overall = Stan "The Rhino" Efferding

3) What are your short and long term lifting goals both in life and the gym?

Gym - to continue to make steady progress in strength and size with a view to competing (hopefully in the next year or so).  I would like to get up to around 200-210lb bodyweight in good shape, which for me at 5ft 5 is quite a bit to aim for.  

Life - My goal is to live life :)...learn and appreciate every experience for what it is and grow from it.

4) Strangest thing you have ever eaten?

Toast with marmite and mashed potato on top!  I remember having that as a kid whenever I got ill.  One of my Dad's weird fetishes, lol.

5) What is the most ridiculous thing you have ever bought?

That's a tough one....probably this weird leg stretching device I had when I used to train in martial arts.  It was like a pulley system that was meant to help increase your flexibility for kicking.  But it just ended up looking like some strange dominatrix toy.

I also remember wanting this particular denim shirt when I was like 9 years old - I used to watch a lot of Van Dammn's movies and for some reason he was always wearing these fitted shirts so I wanted to copy that.   Let's just say it wasn't a good look for me....lol    

6) Favourite holiday destination if money were no object?

I suppose if money was no object I'd do a world tour, then decide :)

7) Do you think Mick Dundee could actually kill a crocodile?

That would depend on the size of the crocodile, but I'll say yes!....besides, didn't he kill one with his bare hands in Croc Dundee 2? (I can't remember)
 
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@Gator


What is best gym lifts for

Squat = 215kg (with knee wraps)


Bench = 140kg x 2


Deadlift = 260kg x 3


Standing ohp = 95kg x 1

What type of training to you prefer? How do you set it up?

I generally respond well to lowish volume (similar to Dorian's training).  I tend to be one of these people who has a low stress tolerance to exercise and make much better progress with less frequent, but intense training sessions.   I'm not a big high volume guy.  

Typically the way I set it up is to build a training routine around 6-8 basic lifts - squats, deadllifts, rows, overhead presses, bench/incline, chins, dips...etc. I consider these to be "bread and butter" and always make sure I'm doing some kind of variation of those basics.

I do of course work in other exercises (machines, cables...etc.) but I find that if I make progress on those basic lifts, I tend to progress on all the other fluff stuff.  For example, if I get stronger in the squat, my leg press goes up...etc.

I generally train 3-4 days per week, 3-4 exercises per session....2 "work sets" and then maybe a widowmaker/high rep "feeder" set on some exercises.

?I periodize my training, but also employ "auto-regulation" - in other words, I adjust the weights/reps...etc. I lift based on what I'm capable of doing that day and give myself different rep and weight targets to beat.  For example I know what my best set of 12 is, my best set of 8, 6...etc. and so on.  


Have you competed before?

Only in martial arts & swimming, which when I was a lot younger.


Do you still enjoy training as you did when first started?

I'd say I enjoy it more because I've learnt through my past mistakes and experiences.  I know longer feel lost or confused as to what works for me and confident in the training I do.


Do you do cardio? If so what?

I usually do incline treadmill walking for 40 minutes, 3-5 times per week (I go with my girlfriend in the mornings) and occasionally I'll do some higher intensity stuff like sled/prowler work outside (weather permitting).  It's brutal - worse than any leg workout I've done.

I'm not a fan of traditional cardio like jogging or running....it's either brisk walking or pushing/pulling heavy shit in intervals.


Would shag a ladyboy?

Haha...is that an offer? (jk)


What football team you support?

I'm afraid I'm not a fan of football at all, so couldn't say.
 
 do you see yourself entering a bodybuilding show or powerlifting comp in the future?

 you have a wealth of knowledge on training, diet, body systems etc, i know you studied to become a PT/coach but is it a continual thing? you strike me as the type of guy who has a constant thirst for knowledge.

 whats your short and long term training goals?

 what age were you when you lost your virginity?

 was it shit? lol

 are you still involved in martial arts?
 
I suspect it as not a real crocodile that he killed. The fact that it was clearly made from plastic aroused my suspicions!
 
I suspect it as not a real crocodile that he killed. The fact that it was clearly made from plastic aroused my suspicions!
Totally ruined that scene for me now...lol

 do you see yourself entering a bodybuilding show or powerlifting comp in the future?

I was due to compete in PLing back in December in a push/pull meet, but the venue was changed at short noticed and the cost of travelling/entering put me off (I'm usually skint due to Xmas)....but yeah, I definitely has aspirations to compete.  

I'd say I'm probably more interested in bodybuilding, but need to get over the whole tanning, oiling up and posing thing.  I've never actually been to a BBing show so need to learn more about how it all works (the judging..etc.) and get a sense of what it's all about.  With power lifting, it's a lot more straightforward and I've had more experience with it because I've trained with quite a few guys who compete as well as helped prepping for meets...etc.

 you have a wealth of knowledge on training, diet, body systems etc, i know you studied to become a PT/coach but is it a continual thing? you strike me as the type of guy who has a constant thirst for knowledge.

Kind of you to say that mate :)

The truth is - most of the stuff I've learnt over the years has simply been due to the fact I've never really had much guidance from anyone and always been kind of a loner due to personal circumstances (being homeless and living in hostels...etc.).  

So I've always tried to learn as much as I can and figure out stuff through trial and error by myself - mostly error, lol.  

I would say I have a thirst for knowledge, but also realize that there is know greater knowledge than from what you gain through experience and at some point you just have to try shit and see if it works for you.

I think perhaps a lot of the reason I rant on about stuff sometimes is kind of a reminder to myself - I have a hard time believing or trusting people and always want to know the reasons "why".  I like to try to understand things.

 whats your short and long term training goals?

This is a tricky one....short term - I'd say my goal is to compete in something (PLing or BBing), see how I like it and hopefully learn from that experience.  Long term - I can't say for sure, but one way or another I'd like to continue lifting and just happy to go with the flow, evolving and learning new things.

  

I do have a lot of weight targets I'd like to hit - 300kg deadlift, 250kg squat, 160kg bench...etc. but generally I like to focus on the short term goals which are more realistic.  To be honest I don't think I'd ever be fully satisfied with any personal record because they're is always more weight to lift and always more ways to improve.  I suppose the real satisfaction comes from the journey as they say.

 what age were you when you lost your virginity?

 was it shit? lol

LOL...18 I believe and it's wasn't shit, but wasn't quite as good as I hoped it to be.  I think porn desensitized me to what to realistic expect, lol

 are you still involved in martial arts?

No, not anymore.

I trained in martial arts from the age of 4 to the age of 18 (had a few years off in my early teens) and it was a huge part of my life.  

However, if I were to do it now I'd want to do it seriously and that is very time consuming.  

Lifting weights is pretty easy - move some heavy shit, rest and eat.  But with martial arts, it requires a lot of skill development and other attributes which need a lot more time commitment to practice and perfect.   These days I prefer to just focus on one thing - lifting.  If I did martial arts as well as lifting - I would feel like I couldn't put the right amount of effort or focus into either.  

You can't ride two horses with one arse....so I tend to prefer just focusing on one thing.   I still make sure I maintain a decent level of flexibility and agility, but it's not my primary focus anymore.
 
nice one mate. i just bought that becoming a supple leopard book. my stretching routine is pathetic!
 
Fave genre of music to get you ready for training?

Do you follow any other sports in general?

Favourite book?

Who would win in a scrap....Hulk or Ironman?
 
Fave genre of music to get you ready for training?

I have quite a varied taste in music, but for training I'm a big metal fan - particularly like Disturbed and Killswitch Engage.

Do you follow any other sports in general?

Not anymore - but when I was younger I was into NBA basketball. 

Favourite book?

That's a tough one because there are so many I like.  I don't really read novels or fiction very often, but I am into esoteric kind of books on philosophy, psychology and metaphysics - basically anything which gets you thinking about life or inspires you.  

Training related = "Strength, Life, Legacy" is an awesome book which I highly recommend.   I've been trying to source Dorian Yates book "Blood & Guts" for ages now, but it's like
 
Hi mate! About time you did one of these!


Best film you've watched lately?


Average day's diet when aiming for size? Can be loose here, just an idea.


Same as above but for for cutting?


Favourite lift?


Most effective training system you've used (for whatever goal that was at the time) and why?


If you could give only one piece of advice on bodybuilding, what would it be and why?


Cheers dude!
 
Hi mate! About time you did one of these!

:biggrin:  


Best film you've watched lately?

Anchorman 2


Average day's diet when aiming for size? Can be loose here, just an idea.

I pretty much just use the same principles for adding weight & trying to lose fat.  I like to keep it simple.

Protein = around 1g per lb of bodyweight starting point.

Fats = usually 2 or 3 eggs yolks at breakfast, a few handful of nuts and a few tablespoons of olive oil/macadamia nut oil -with 2 of my meals per day

Carbs = these vary depending on the goal (add weight or lose fat).  

If fat loss is the goal, no more than 20g of starchy carbs with each meal + more fibrous vegetables to bulk out the meals and slow digestion rate.  If adding weight, gradually increase starchy carbs, starting at around 40g per meal and adding more each week as my stomach/metabolism adjusts.  Generally I like to keep carbs at about 40g per meal and load them around training as I tend to feel sluggish if I over do them.

 

So if I'm eat 5 meals per day as standard, I'll have 40g of carbs with 3 of them and then load up the rest around training (mostly intra/post workout).

So a sample weight gain/bulk type diet -

Meal 1: 3 whole eggs, 1/2 pack turkey bacon, spinach, 1 tablespoon coconut oil + 1/2 cup oats (usually prefer more fats, less carbs for the first meal of the day)

Meal 2: Chicken breast, 1 cup of rice, 1 cup brocolli, handful of almonds

Meal 3: White fish, large baked potato, green beans, kale, 1 tablespoon EVOO

Meal 4: Turkey mince, 1 cup of rice, 4 asparagus spears

*Intra-workout shake - Pepto Pro/BCAA + carbs 

Meal 5:  Steak/Beef mince, potatoes, vegetables

Sample fat loss diet -

Meal 1: 2 whole eggs, 1 cup egg whites, spinach, 1 tablespoon coconut oil

Meal 2: Chicken breast, 1/2 cup rice, 1 cup broccoli

Meal 3: White fish, small baked potato, green beans, kale

Meal 4: Turkey mince, 1/2 cup rice, 4 asparagus spears

*Intra Workout - PeptoPro/BCAA (might also have 25g carbs here if it's a big workout, but generally just some aminos)

Meal 5: Steak/Beef mince, small amount of potatoes, vegetables

I'm not big on protein shakes anymore - but will occasionally throw one in either on top of those 5 meals or in certain situations where I'm travelling (I'll make a MRP drink - whey isolate, oats and some peanut butter).   

Same as above but for for cutting?

^


Favourite lift?

I'm not sure I have a favourite, but do love deadlifts.   


Most effective training system you've used (for whatever goal that was at the time) and why?

For me I'd say that the most effective style of training has been based on similar principles to Dorian Yates' Heavy Duty (not to be confused with HIT) which an emphasis on progressions in weight/rep maxes.  I don't necessarily try to add weight to my lifts every week as that would be unrealistic, so I have to adjust things based on my capabilities that day.  However, the most effective training system for me has always been emphasizing performance and increasing my strength in the 6-8 or 10-12 rep range (depending on the muscle group + exercise).  

IMO, building muscle is no different to other sports or any other physical pursuit.  Sprinters are always pushing to become faster and increase their times. Powerlifters/weight lifters aim to increase their lifts through training, rugby players increase their skills and fitness in training...etc. 

So my view is that progress with training = progress with your physique.  The most straightforward approach to doing that is to focus on increasing weight for reps over time, hitting an extra rep or 2 when you can or even increasing the ability to create tension on the target muscles.   

I like Dorian's stuff, not because it's special - but because he emphasized progression with his training.  You don't have to train to failure or do forced reps and all that, but I don't think you can grow from lifting the same weights or using the same amount of tension on the target muscle.    

If you could give only one piece of advice on bodybuilding, what would it be and why?

3 Things -

1) Keep things simple and don't major in the minor

2) "You don't grow in the gym"

3) Be progressive

Rather than expand on those points here - there was actually an awesome article I came across recently written by Stan Efferding (whom I'm a great fan of and is a cool guy), which I've been meaning to share.

I know some people might disagree or nitpick with some of the points made, but overall I think it's spot on.  In fact, I'd say it's probably one of the best articles on the subject or training and diet I've come across! and I've read a lot of shit in my time.  Definitely worth a read and quite honestly, if someone came to me asking for advice, I'd probably just regurgitate everything he says in the article.  

http://npcnewsonline.com/powerbuilding-you-dont-grow-in-the-gym/63930/

Cheers dude!

Anytime bud, thanks for posting :)
 
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Worst the worst injury you have sustained?

I've been fortunate enough to have remained relatively injury free up to this point (touch wood), but there are 2 things which still niggle me.  The first was about 3 years ago when I snapped a ligament in my left wrist (I am no longer able to do hammer curls or load my wrist in certain positions as it becomes unstable).  

The second issue I have is with tendinitis in my knees which I have to be very careful with and make sure I stay on top of.  I now wrap my knees once I work up to a certain weight which I never used to do.  

I have very small knee and wrist joints so need to be careful and not try to be a hero.  

I have also have little cartilage damage in my right knee which causes the patella to grind against the bone, so I need to make sure I warm up well (something I've grossly neglected in the past).

Favourite drunken story

I'm not much of a drinker so don't many crazy stories.  In fact I think I've only been drunk twice in my life!!

The first time was when I was around 22 or 23 on a holiday to Spain.  

Not really a funny story - but me and my brother went to a bar out there and there was a guy in there who was the spitting image of Stone Cold Steve Austin (the wrestler).  I was so convinced it was him I actually went up to him, shook his hand and said "I'm a big fan"......fortunately the guy didn't understand what the fuck I was saying because he turned out to be Dutch.  But I swear that he would have been Stone Cold's twin if he had just a little bit longer in the oven. 

The second time was at my brother's wedding, which I don't remember a whole lot about....but apparently people were saying I was running around on the dance floor pretending to be an airplane before passing out on the floor.
 
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