wpid-imag3279.jpg

Gout, how much water should I drink?

Warning, plenty of anecdotal evidence (BroScience) based on a sample group of 1 person – me.

My gout has been pretty controlled recently, still on Allupurinol but Naproxen usage has reduced significantly, just because I am getting less acute gout attacks.

I personally put this down primarily to losing over 20kg/44lbs in weight.

From drinking as much as 6 to 8 litres of water per day, I have dropped water intake to 3 to 5 litres and it hasnt had any noticeablea negative effects. My theory is that too much water leaches out all the good minerals/compounds from your body, some of these having a positive effect in controlling your gout. Since doing that I noticed I am also less susceptible to colds etc. Another positive is that I have to use the toilet less!

Supplements wise, have been on this combo for last few months:

Vitamin D3 (5,000 iu daily, 5 days a week), 500mg Krill Oil, 200mg Magnesium Bisglycinate daily, 25mg zinc picolinate and 1000mg Curcumin C3 complex.

Not sure how much these help but shit is going well at the moment and if it ain’t broke, why try fixing it?

Consuming red meat in moderation and when I can, I will try to buy grass fed beef. I personally find I can tolerate this better gout wise, the problem is that grass fed usually means more expensive. Sometimes Westin Gourmet has it in for £1 per 400g pack which I bulk buy and freeze.

image

Burpee and Ab circuit

On top of the usual 3 x p/w gym sessions, started doing 50 burpees & 40 abwheel rollouts (on knees) in the shortest time possible every other day (ideally on an empty stomach).

Simple, quick and easy to do at home. Give it a go, you literally have NO excuses apart from being a pussy. This stills kicks my ass when I really push for time. Easy to scale too, once you can get it done consistently in under 5 mins, then go for 75 burpees and 60 rollouts in under 7.5mins etc, etc.

If you are wondering you can get an abwheel for less than £10.

Back to basics – finding the best exercise for upper back thickness

Recently out of curiosity I decided to experiment and see which movements work my muscles best from a hypertrophy perspective.

Not exactly very scientific but to keep it simple, I just used muscle soreness as my KPI for how effective the movement was. Basically the more sore the muscle was, the better the movement (I know this is flawed).

I kept sets and reps the same and I moved between a different movement each week.

I would then just blast that single movement for that particular week doing 8 work sets of 8-15 reps after warm ups. To start with, I have been focusing on upper back thickness.

The movements I tested were:

  1. Chest supported T-Bar rows
  2. Cable rows
  3. Bent over rows
  4. DB rows
  5. Free weight T-Bar rows

There were two stand out winners here, bent over rows and free weight T-Bar rows. Both these movements left me as sore as hell. Weird though, as I thought the chest supported T-Bar rows would be better as it would allow me to focus more on the contraction but these I found left me with a great pump but not much muscle soreness afterwards?

I think the Free weight T-Bar rows are the winner just because I find them less stressful on my lower back and if my legs are knackered after a heavy legs days, I can still move some decent weight on this compared to bent rows where I would need to significantly reduce the weight.

I remember Arnold wrote about this in his encyclopedia, so nothing that hasn’t been done before. Saying that it was a good learning experience and gave me very good insights into which movements provided the most bang for their buck.

Going forward I’m just going to use the free weight T-Bar rows as my sole back thickness movement to see what happens long term – these kind of experiments give a little spin to training and makes it a bit more interesting.

I thinks as long as I increase the weight when appropriate I should continue to get a lot of benefit out of these. I remember back in da day when I used to train at home, all I had was a barbell and a pull up bar and I manage to build up a pretty decent upper back just by doing chins/pull ups and a tonne of bent rows.

Sometimes you get a bit spoiled with all the fancy equipment in the gym and it helps to take a step back and remember what worked in the first place – going back to basics and lovin it!

Don’t forget everyone is different, give it a go and see what movements work best for you.