Pumping Iron with Zemekone and Icehog3

[kaisersozei]

Alright, fellas, got a bit of an injury question for you. I'm setting up an appointment with my family practice doc (who has a certification in sports medicine,) but wanted to get an idea of what he might tell me. Here's my deal:

Sometime in the past couple months, I injured my right bicep but don't remember when--so there wasn't any sort of traumatic "OWW, HOLY SH*T!" moment. It was just that one day, I noticed some trouble doing a dumbbell curl. Sharp pain, right at the insertion point to the tendon, heading toward the elbow. I have full range of motion normally and when lifting light weights--but the pain gets unbearable right at about 30 pounds (so I don't do that any more :D) Interestingly, it's most noticeable when I have my wrists turned out like in concentration curls. But hammer curls are fine.

I have my suspicions about what it might be, just thought I'd see if anyone had experienced anything similar.

[Mugen910]

Biceps and triceps. 3 exercises by 5 sets by 10 reps. Has it been 6 weeks yet??

Sorry Gerard I can't chime in.
Posted via Mobile Device

[icehog3]

Alright, fellas, got a bit of an injury question for you. I'm setting up an appointment with my family practice doc (who has a certification in sports medicine,) but wanted to get an idea of what he might tell me. Here's my deal:

Sometime in the past couple months, I injured my right bicep but don't remember when--so there wasn't any sort of traumatic "OWW, HOLY SH*T!" moment. It was just that one day, I noticed some trouble doing a dumbbell curl. Sharp pain, right at the insertion point to the tendon, heading toward the elbow. I have full range of motion normally and when lifting light weights--but the pain gets unbearable right at about 30 pounds (so I don't do that any more :D) Interestingly, it's most noticeable when I have my wrists turned out like in concentration curls. But hammer curls are fine.

I have my suspicions about what it might be, just thought I'd see if anyone had experienced anything similar.

I have had similar problems with both biceps in the past Gerard, I actually had partial tears of the lower insertion. Both healed without surgery with time and temporary modification on my workouts.

[kaisersozei]

I have had similar problems with both biceps in the past Gerard, I actually had partial tears of the lower insertion. Both healed without surgery with time and temporary modification on my workouts.

Thanks, Tom, that's what I was wondering if it was. Either that, or a torn/sprained tendon. The fact that I can turn my arm in & do hammer curls makes me think it might not be the muscle itself.

[icehog3]

Thanks, Tom, that's what I was wondering if it was. Either that, or a torn/sprained tendon. The fact that I can turn my arm in & do hammer curls makes me think it might not be the muscle itself.

Keep in mind that hammer curls mean that the wrist is not supinated, and it takes quite a bit of stress off the lowest portion on the bicep muscle and puts it on the forearm. Hopefully a doctor can confirm exactly what it is and help you heal as fast as possible. :)

[Mugen910]

OK so I'm done all upper and lower for the week.

Sun = chest/shoulder with some lower body movements thrown in.
Mon = back/abs
Tue = bi/triceps

Do I just start the cycle over or chill out?

[PeteSB75]

OK so I'm done all upper and lower for the week.

Sun = chest/shoulder with some lower body movements thrown in.
Mon = back/abs
Tue = bi/triceps

Do I just start the cycle over or chill out?

Take a day or two off then start the cycle over of course :ze

[icehog3]

Take a day or two off then start the cycle over of course :ze

One day is plenty, Bao. :ze

[Mugen910]

Take a day or two off then start the cycle over of course :ze

One day is plenty, Bao. :ze

:tu

I'll see how the body feels.

[icehog3]

:tu

I'll see how the body feels.

Even better idea....This old guy is a big believer in "listening to your body" and instinctive training. :tu

[Mugen910]

Even better idea....This old guy is a big believer in "listening to your body" and instinctive training. :tu

:tu

[PeteSB75]

Very unfocused this morning. Chest, biceps and triceps, but not a good workout. Flat bench, incline DBs, curls and dips. Think I'm going to lift tomorrow instead of Saturday, as I was planning. I'm afraid I'll drop the bar on my head or something if I try and lift the day of my wedding...

[The Professor]

Lifted for the first time in a very long time yesterday. It was mediocre; but not nearly as bad as I thought I was going to be. I'm sore as sh*t today, though. :r

[icehog3]

Back day coming shortly...

[GreekGodX]

I spent yesterday after my workout going through this thread. Wow there's a lot of info in here and references to a lot of good info. I just wanted to refresh some of those posts, and point out some stuff that stuck out in my head. Dave posted about a site www.sorinex.com (http://store.sorinex.com/) where they have some good forums and equipment. I even think he was in one of the deadlifting videos from there that he posted (or at least it definitely looked like him). Tom loves ON Rocky Road protein. I should have counted but either him or someone else has said multiple times how much he likes it. So if you need protein get that one! And it seems White Flood and Jack3d are the consensus picks for a preworkout drink. Gerry used to post a lot more than he does now (hint hint). Dokk has made some major gains since he first started posting in here. Bao and Pete also made some great changes to their workouts and diets which have helped them in their quests. Tom is still huge. I'm trying to get there. Went from 207 to 223 in 1 year, adding about an inch or 2 to most of my body. It is also amazing to see how many other people pop in and out of the thread looking for advice, and not once did anyone turn them away :) Just wanted to say I'm proud of everyone that contributes to the workout thread. It is cool to see how much we help each other. Off to the gym :ze

[icehog3]

16 pounds of muscle in a year is pretty fuggin' good, Son! Keep up the hard work! :tu

[Mugen910]

Nice summary Christos!

FYI...I can see very small changes in my muscle definition but that's it :(

Rest last night and push-ups this AM. Felt a bad tweak in my left shoulder again that I think I developed years ago in the Marines doing pull-ups :c

[itzfrank]

And it seems White Flood and Jack3d are the consensus picks for a preworkout drink... :ze

You know, I followed this craze and tried the Jack3d PW. The energy you get from it is really good but I was disappointed with the pump. I used the entire bottle before coming to my conclusion that it wasn't for me since I know there's a lot of contributing factors (ie: water consumption, carbs, time of day for the workout...etc). The PW supp that I like the most is MHP's TRAC Xtreme NO. Best pump with just enough stims for a good workout yet not many people use it.

The Jack3d left me gasping for breath on some days.:td

[itzfrank]

Anyone else use the High Intensity Training method? When I picked up a personal trainer at the beginning of the year, he turned me on to it.

Moderately heavy weight with little rest time and lot of different intensity training techniques thrown in. Every set to failure. I puked my first 3 leg work outs in a row.

[icehog3]

You know, I followed this craze and tried the Jack3d PW. The energy you get from it is really good but I was disappointed with the pump. I used the entire bottle before coming to my conclusion that it wasn't for me since I know there's a lot of contributing factors (ie: water consumption, carbs, time of day for the workout...etc). The PW supp that I like the most is MHP's TRAC Xtreme NO. Best pump with just enough stims for a good workout yet not many people use it.

The Jack3d left me gasping for breath on some days.:td

I think different products can also work differently with body chemistry, so what works great for one person might be blah for another.

That being said, I think I will give the MHP a try as I like to switch up my pre-workout supps fairly regularly to keep the body confused.

[itzfrank]

I think different products can also work differently with body chemistry, so what works great for one person might be blah for another.

That being said, I think I will give the MHP a try as I like to switch up my pre-workout supps fairly regularly to keep the body confused.

I completely agree with you on this. Something that most people don't know about is that Vitamin World and GNC have open bottle policies. If you don't like it you can take it back for atleast an exchange. Black Powder by MRi gave a crazy pump but lacked any stims at all.

I can't believe it took me this long to find this thread. :tu

[icehog3]

Felt like I needed something different today so I did weighted pull-ups.

Started with 30lbs added for 16 reps, and worked up to a final weighted set of +80 for 5 reps. Then cranked out a couple sets of bodyweight ones.

Hit heavy dumbbell rows and cable rows next. Tried to finish with some medium weight barbell rows for reps, but I was just trashed...so I went and got steak and eggs instead.

[Pass]

Hit 400 x 5 deadlift yesterday... Almost to my current goal of 405 x 5. I'll probably repeat 400 next week, though. My legs were a bit weak and sore still from leg burnout day on Monday. Going for 105 3x6 DB bench press tomorrow. Still working my way back up on squats after hip injury took me out of leg training for about 6 weeks. My legs have gotten weak... Hopefully won't take too long to get back up to 335 3x5 squat. Sitting at 275 3x5, now.

[The Professor]

yesterday was my second day back lifting and I tried out legs. leg press was fine -- worked my way back up to my old warm-up weight and did a few sets of 10. went to do some deadlifts after that and just wasn't feeling it in the hams/glutes on the right side (the side that was injured). I'm sore as sh*t today; but that's fine. I'll *ease* back into the leg stuff ... I know that's going to take a little more time and patience than upper body. I also know that I need to just listen to my body and not risk anything (and listening is what I did yesterday). I think I might actually do some 1-legged machine work next week to help ease back in.

[icehog3]

Hope it keeps gettin' "easier", Dokk. :tu

[trader1974]

Ok guys, I need some input here. I'm 35 and have been lifting off and on since my teenage years and have never had this problem. I seem to have developed what seems to be tendonitis(i'm guessing) in both forearms. About 5 months ago it started as what seemed to be an elbow problem but then the pain moved to the top of my right forearm, especially when I rotate my arm. It was isolated to that arm and kind of came and went until it seemed to be getting better and then it flared up the same way in my left arm. I have two little ones at home and sometimes it hurts just to pick them up. I haven't really changed my routine but I have added more pullups and I think that may have been the culprit. So I'm just wondering if anyone else has dealt with this issue. Any input is greatly appreciated. Thanks.

[BigFrank]

Sounds to me like you have inflammation, tendinitis or whatever in your Brachioradialis. Very common place to get it. Symptoms you mention are very similar to what most guys complain about. The pain radiates like a mother too, and is probably why you feel it in the elbow area. Reason it is so common is just about everything you do requires the Brachioradialis to be incorporated. And most lifters do not target the area training wise specifically.
There are a lot of short term solutions to the pain. Elbow sleeves, icy hot, stop pain etc. If you have good insurance go see a sports specialist they will know much more about your possible injury than just a regular Doctor. Just go to make sure there is no serious issue. Time off, and a slow return with massage therapy while slowly strengthening the area is the best bet. Pick up a pair of wrist straps. Use them during back and shoulder workouts ( raises etc for shoulders ) to take some of the strain off of your Brachioradialis.

http://en.wikipedia.org/wiki/Brachioradialis

[The Professor]

Hope it keeps gettin' "easier", Dokk. :tu
Thanks, Admiral. :salute:

I also noticed today (and even DrMS does) that some of the muscles in my right leg definitely atrophied -- they are noticeably smaller than my left leg, whereas before they were relatively symmetrical. I'm guessing that's on account of the nerve damage. :td

[King James]

Haven't posted in here in awhile. Been hitting the weight room pretty hard as of late. Lost 30 lbs in last two months, which I attribute mostly to just eating better. Started a new workout that is kicking my ass and started hitting the bike again. Hoping to continue on the same path

[trader1974]

Thanks for the info Frank. I think you may be right.

[BigFrank]

Haven't posted in here in awhile. Been hitting the weight room pretty hard as of late. Lost 30 lbs in last two months, which I attribute mostly to just eating better. Started a new workout that is kicking my ass and started hitting the bike again. Hoping to continue on the same path
Glad to hear brother. I've been hitting the weights hard but the diet part hasnt been going too well for myself lol.

Thanks for the info Frank. I think you may be right.
Hope it helps some.

Glad to hear you're back Dokk. Time to get better and get stronger.

[icehog3]

Even dem legs out, Dokk! :D

Bought some MHP Trac Extreme today, will give it a go on Sunday.

Heavy shoulders, traps and arms today. Almost always work out in a baggy sweatshirt...took it off for a sleeveless t today. Got a lot of comments on the guns from the guys who see me every day in my mumus.

[Ahbroody]

Anyone else use the High Intensity Training method? When I picked up a personal trainer at the beginning of the year, he turned me on to it.

Moderately heavy weight with little rest time and lot of different intensity training techniques thrown in. Every set to failure. I puked my first 3 leg work outs in a row.

I used to use HIT for runs. It works pretty well when your cutting. Outside of that not really a fan.

Black Powder by MRi gave a crazy pump but lacked any stims at all.


This sounds pretty good for me. I generally dont have issues with energy for workout. I usually work out PM and late usually an hour or two before bed. I am looking for something that wont jack me up because then sleep will be an issue.

What would you guys suggest for non energy PM workout drink?
I have never been a big supplements guy. Just Protien and vitamins. Lookingto expand as I am going to be hitting it hard again as I just had to buy a new duty belt do to expansion.

[zemekone]

What would you guys suggest for non energy PM workout drink?
I have never been a big supplements guy. Just Protien and vitamins. Lookingto expand as I am going to be hitting it hard again as I just had to buy a new duty belt do to expansion.

Personally I like Gun Powder by Pure Performance Nutrition, lately alot of guys from the Jiu Jitsu dojo have been using Jack3d by USP labs, and NOshotgun by VPX nutrition

hope that helps

[icehog3]

Personally I like Gun Powder by Pure Performance Nutrition, lately alot of guys from the Jiu Jitsu dojo have been using Jack3d by USP labs, and NOshotgun by VPX nutrition

hope that helps

:tpd:

Jack3d seems to have a lot less stims than the other pre-workout drinks I have cycled.

I will be able to report on MHP Trac next week, itzfrank says he thinks it is a bit lower on the stims too.

[BigFrank]

What would you guys suggest for non energy PM workout drink?
I have never been a big supplements guy. Just Protien and vitamins. Looking to expand as I am going to be hitting it hard again as I just had to buy a new duty belt do to expansion.
I drink powdered gatorade with aminos while I train. A few companies make a pre-mixed drink to have during training. There are a few products that are stim free. Animal Products put the stims in a separate pill so you can take it out if you are training late. What I found helps is just not to take so much when training late. If it says 1 scoop, do 1/3 instead, and make sure to take early before workout. Most guys, myself included pound down and energy drink 5 minutes before we walk into the gym. Most of the effects do not kick in until later in the workout. If you drink a small serving early before workout you should be ok.

[BigFrank]

:tpd:

Jack3d seems to have a lot less stims than the other pre-workout drinks I have cycled.

You must immune to them than Tom. I've been using the Jack3d for the last month it gets me unreal wired. But I find it fades fast.

[itzfrank]

:tpd:

Jack3d seems to have a lot less stims than the other pre-workout drinks I have cycled.

I will be able to report on MHP Trac next week, itzfrank says he thinks it is a bit lower on the stims too.

Whoa whoa! I said jack3d made me feel cracked out and I couldn't keep my breath. MHP TRAC Xtreme was the perfect balance of stims and pump for me.

[Ahbroody]

Think I will try the gunpowder maybe get it from GNC or the other major chain and if it jacks me up to hard I will just take it back.

Because of the vasodilation these products are not good to use when running right? I seem to remember reading somthing about your body fighting itself because it is trying to raise blood pressure by constricting the blood vessels during the run while the NO products are dilating them. Not sure if that is exactly accurate but something along those lines

[itzfrank]

I used to use HIT for runs. It works pretty well when your cutting. Outside of that not really a fan.

What would you guys suggest for non energy PM workout drink?


I've been using moderately heavy weights with my trainer for HIT and I've been putting on some decent size. It's all about the failure in every set and using intensity techniques.


As per your 2nd comment, I would probably stay away from PW drinks for evening workouts as the stims are usually the equivalent as to 2 cups of coffee. Might be better of with an arganine/creatine combo. It'd probably be most cost efficient, too.

I, also, use a carb supp called CarboHit that I use during my work out. Carbo Hit (http://www.bodybuilding.com/store/mp/carbo.html)

[itzfrank]

Think I will try the gunpowder maybe get it from GNC or the other major chain and if it jacks me up to hard I will just take it back.

Because of the vasodilation these products are not good to use when running right? I seem to remember reading somthing about your body fighting itself because it is trying to raise blood pressure by constricting the blood vessels during the run while the NO products are dilating them. Not sure if that is exactly accurate but something along those lines

You'd think it'd make it easier since it's helping to deliver oxygen and nutrients throughout the body. It also helps to prevent lactic acid build up.

[icehog3]

You must immune to them than Tom. I've been using the Jack3d for the last month it gets me unreal wired. But I find it fades fast.

Not out of the question, Frank. :r

Whoa whoa! I said jack3d made me feel cracked out and I couldn't keep my breath. MHP TRAC Xtreme was the perfect balance of stims and pump for me.

I knew you said MHP was lower on the stims, Frank....I was just saying that compared to White Flood and the other Pre Workout supps I have used, jack3d seems tame. I haven't even tried the MHP yet, just bought it today, but I gathered from your earlier post that it would have less stims than jack3d. :tu

[Mugen910]

chest and back with some abs tonite. Same 3x5x10 for the 4th week? idk I need to check though.

I did an all new chest routine and left the bench for last because I read somewhere that by doing so you recruit more muscles to help out. *shrugs*

[GreekGodX]

Looking forward to my workout later. Bought some White Flood yesterday and some ON Whey Rocky road flavor :tu

[icehog3]

Looking forward to my workout later. Bought some White Flood yesterday and some ON Whey Rocky road flavor :tu

Two of my all time faves, Christos! :tu

Off day for me! :wo

[King James]

superpump just doesn't seem to cut the mustard for me anymore, I need a new preworkout

[BigFrank]

superpump just doesn't seem to cut the mustard for me anymore, I need a new preworkout
When I was taking NO supplements I cycled between Universal's Shock Therapy and there Pump, White Flood, and N.O. Explode. Shock Therapy definitely had more stims in it along with the pump. Pump was nice because it was in pill form but ending up cost slightly more than most. The others were middle of the road. Now I just slam an energy drink or some jack3d before training.

[King James]

I've had white flood before and didn't like it as much. NO xplode seems to work for a bit for me and then doesn't do much. Maybe I'll try it again or shock therapy which i've never had

[icehog3]

I will give an update on the MHP Trac after my workout tomorrow.

[icehog3]

I will give an update on the MHP Trac after my workout tomorrow.

I will reserve judgement until I try this for a few workouts, but let me say that upon my first sampling, I am not overly impressed with the results.

[icehog3]

They must have been thinking of me. :r

Nothing shocks me when it comes to vodka. I've had everything from cotton candy vodka to black truffle vodka. I've seen it all and I've tasted it all. At least I thought I did. I say this because I recently brought in a vodka I never would have imagined in my wildest dreams: Devotion Vodka.

Now, what makes Devotion Vodka so different? Casein. What's casein? In simple terms, casein is a milk-based protein. That's right, folks. Devotion Vodka has protein in it. Believe it or not, Devotion Vodka is HUGE at the Jersey Shore. All those tanned up hard bodies you've seen on television are now drinking this vodka. Sales skyrocketed when summer hit because people would stop in and pick up a few bottles on their way to the shore.

Can I get some fist-pumps, Brohams?! :r

[Mugen910]

They must have been thinking of me. :r



Can I get some fist-pumps, Brohams?! :r

:r:r

[BigFrank]

Can I get some fist-pumps, Brohams?! :r
Only after we go tanning and get our eyebrows did.

[icehog3]

Only after we go tanning and get our eyebrows did.

:wo

[GreekGodX]

Fist Pump :wo

I saw that email and my first thought was to bring some to shack :r

Great day at the gym yesterday.. My ex-lifting buddy was home so we hit the gym and that always means good things for me.

Deadlifts
315x3
335x3
355x3
375x3
405x3
415x3 PR :D

Did some rack pulls prior, then weighted pullups and seated rows after. Great workout.

[icehog3]

Nice workout Son! :tu

[BigFrank]

Good workout christos. I don't get the rack pulls before pulling from the floor.

[GreekGodX]

Good workout christos. I don't get the rack pulls before pulling from the floor.

I use it as a activation for the deadlifts. I think it makes a huge difference in my deadlift.

[BigFrank]

Did some BS leg workout monday. My left forearm is still mega jacked up. Im about 80% about hitting a bench only meet in Oct. Taking the rest of the week off, maybe super gay light day on friday but nothing special. Missing the gym Monday, then back in Wed. in my new bench shirt.

Worn my new shirt once so far and barely missed 600 twice off of a 2 board. 2 inches if not less the shirt kept throwing the weight back towards my face. I think that is what jacked my forearm up even more. Shirted benching is crazy. I'd like to try 650 at the meet but that's gonna be a stretch. Opener will be 550ish.

[Mugen910]

Biceps and triceps last night. Did 21's, Hammer curls, and reverse curls.

The weirdest thing, after the gym I went home and took a shower. I noticed that my left bicep had a very strange lump on top of the bicep muscle when I flexed. It was almost like someone gave me a charlie horse there or there was a sitting right over my bicep. It didn't hurt but I massaged the muscle just in case. I was scared for a bit because I thought I somehow tore something. Woke up today and it was gone. *phew!

[BigFrank]

Dunno what to tell you bout that one Bao. No clue here.

Hit the gym earlier to do my Jane Fonda workout. It sucked. Everything I did made my forearm remind me its ****ed up. I did what I could went light and chalking it up to a deload. Missing squats Monday then benching on weds will be heavy...

[Mugen910]

My rotation will get me back to arms Sunday..we'll see if it happens again.

[icehog3]

Definitely reaching the realm of overtraining at this point. Shack Herf will mean a week out of the gym and off the ice, and I think it will do me a lot of good.

Went to the gym today and the f***ing T-Bar set up is still broke, almost a month later. Granted, they had to have the part needed custom made, but it's bumming a lot of us out.

I was going to do barbell rows....Put 185 on the bar to warm up, and it just felt like a ton of bricks. No gas and no metal edge today....so I did ultra heavy cable work (wide grip pulldowns and narrow grip cable rows) and some pullups and then pulled the plug.

Oh, and for the record...for my body chemistry, MHP Trac is :td

[BigFrank]

Sucks to hear Tom. That's how I felt today. Just didnt belong. Push through till the week off. Try and hit some PR's before the week off.
My rotation will get me back to arms Sunday..we'll see if it happens again.
Dont know brother. Sounds weird as hell. Glad it wasnt me, I would tried to stab that thing open with a needle in the bathroom. Dont ask.

[King James]

I've been going hard the past month, working out twice a day on days I don't work... which has been often lately since we are in a slow period. Decided to take today off as well, just counted all the setting stuff up for herf tomorrow as my workout

[icehog3]

Sucks to hear Tom. That's how I felt today. Just didnt belong. Push through till the week off. Try and hit some PR's before the week off.



That is exactly what I am going to try to do, Frank, hit it hard until my "forced" week off. I have been good mentally (focus and attitude) most days, just starting to get sore and physically gassed. No injuries though (knock on wood), so I will rock it and then come back fresh after the week break.

Hope things turn for you soon...When do you need to decide about the October meet?

[BigFrank]

That is exactly what I am going to try to do, Frank, hit it hard until my "forced" week off. I have been good mentally (focus and attitude) most days, just starting to get sore and physically gassed. No injuries though (knock on wood), so I will rock it and then come back fresh after the week break.

Hope things turn for you soon...When do you need to decide about the October meet?

2 weeks before meet is deadline. Unless I wanna pay a late entry fee. So until then I suppose. I'm going to start training for it regardless. It's only a bench for cash meet. I have vacation and a week in Oct I'm going to have to miss. So it's like 13 weeks training minus the 2 weeks for vacation and other crap. I'm not worried about the week in august but the week in October might be an issue. If I do not do it so be it. Two of the guys I training with are competing in Nov. so I'm not going to compete at that meet. They will need someone to help out. Both guys will need help one is shirt benching and the other is doing a full meet.

[icehog3]

Well, here's to both of us getting out of our funks, Frank. :chr

[bonjing]

What are you guys using, if any, for fat burners? or any recommendations? I know a good diet is best but I just haven't been able to cut my sugars yet.

This was my first complete session of gym in a while and I feel beat, but it does feel good.

Also how often do you guys change your routine? My buddy and I usually do the same routine for 3 - 5 months.

[icehog3]

I change my routine every workout, Greg...muscles adapt very quickly, and "confusing" them is one of the best techniques for continuous progress.

I can't help you with the fat burners....I used to take ephedra before they outlawed it, but more for energy than fat burning. I believe that stuff did some damage to my heart, which took quite some time to reverse itself.

[BigFrank]

What are you guys using, if any, for fat burners? or any recommendations? I know a good diet is best but I just haven't been able to cut my sugars yet.



Also how often do you guys change your routine? My buddy and I usually do the same routine for 3 - 5 months.
Short read about fat burners. Unless you wanna use the real deal.
http://www.cigarasylum.com/vb/showpost.php?p=874960&postcount=4107


My routine stays pretty much the same. I always keep the big three ( squat, deadlift, and bench ) in my routine. But often use variations of each. We use a periodic training template. Cycling the volume and poundages used each training session. Assistance work usually varies and is done as much as you can stand style. lol. After heavy benching my triceps will let me know when they have had enough punishment. Same for Squats Legs or what have you.

[bonjing]

Assistance work?

Thanks for the tips guys ! Good to know about the fat burners, I'll just stick to a sugar free red bull before work outs.

Time to start my running again this next week, life sucks when it gets in the way.

[BigFrank]

Assistance work?

Thanks for the tips guys ! Good to know about the fat burners, I'll just stick to a sugar free red bull before work outs.

Time to start my running again this next week, life sucks when it gets in the way.
When in doubt go run hills.

I train 3 days a week. Squat/deadlift , bench, then assistance. Assistance work for my usually includes lower and upper back work, biceps, shoulders and staring at all the poontang at the gym.

[bonjing]

When in doubt go run hills.

I train 3 days a week. Squat/deadlift , bench, then assistance. Assistance work for my usually includes lower and upper back work, biceps, shoulders and staring at all the poontang at the gym.

not much poontang at 0030 :td

[Mugen910]

Shoulders...4 exercises x 5 sets x 10reps

Has it been 6 weeks yet? Can I start something new?:confused:

[BigFrank]

If you feel ya need a change just change it up. Screw it.

[Mugen910]

Biceps and Triceps...no strange lump on the left arm...:wo

Thanks Frank...Gonna check and see if it's time...I'm only complaining because this routine is kicking my butt! ;)

*just checked...I started this routine 6/23/10 I'm @ 6 weeks.

[BigFrank]

Glad to hear Bao. Workouts can be stale. Maybe for a week do a wildcard week and just do some crazy drop set super set style crap. Then back on the routine.

[Mugen910]

You are a wise iBotL
Posted via Mobile Device

[BigFrank]

If I could only get this diet thing down....

[Mugen910]

If I could only get this diet thing down....

The change so far for me in diet is a bit more veggies...abit less fat and carbs...less sugar...AND Black iced coffee..which is prob where I got most of my sugar intake from.
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[icehog3]

I am hungry every minute of every day the last several weeks.....so I just go ahead and feed the beast. 95% healthy, but I had lots of dark beer Saturday, and some killer Hagen Daz Chocolate Peanut Butter ice cream last night.

[BigFrank]

I am hungry every minute of every day the last several weeks.....so I just go ahead and feed the beast. 95% healthy, but I had lots of dark beer Saturday, and some killer Hagen Daz Chocolate Peanut Butter ice cream last night.

mmm ice cream. I had ice cream and homemade apple pie last night...

[icehog3]

mmm ice cream. I had ice cream and homemade apple pie last night...

Ice cream is the whip beneath my wings.

[bonjing]

Ive been eating SmokinGator's easy cobbler recipe this past week:dr :su

[GreekGodX]

I am hungry every minute of every day the last several weeks.....so I just go ahead and feed the beast. 95% healthy, but I had lots of dark beer Saturday, and some killer Hagen Daz Chocolate Peanut Butter ice cream last night.

Our stomachs must be connected some how :r I've been the same way. I can't stop from eating. Before dinner tonight I had some chicken breasts over spinach salad, then an hour later whole wheat pasta with meatballs, and I'm still hungry :td

Decided my forearms need blasting. So 6 days a week I will be hitting forearms after my workouts. :tu

[Mugen910]

Hagen Daz Chocolate Peanut Butter ice cream last night.

You sir have my attention!!! Chocolate Peanut butter ice cream is my fav...
Posted via Mobile Device

[BigFrank]

Never had that before, but sounds unreal. Funny how food always makes it way into this thread.

[icehog3]

Our stomachs must be connected some how :r I've been the same way. I can't stop from eating. Before dinner tonight I had some chicken breasts over spinach salad, then an hour later whole wheat pasta with meatballs, and I'm still hungry :td

Decided my forearms need blasting. So 6 days a week I will be hitting forearms after my workouts. :tu

I had a huge steak and some bananas right after the workout....Two huge chicken breasts over whole wheat pasta 3 hours later...two more huge chicken breasts with pita 3 hours later...another steak with assorted fruit 3 hours later...a protein shake in between...you get the idea. :r

You sir have my attention!!! Chocolate Peanut butter ice cream is my fav...
Posted via Mobile Device

The Hagen Daz version is out of this world...I am going to have to get some more later this week. :r

[bonjing]

Last night:

warm up:
Torso twists/chops 3 sets x 20 30lbs
dumbbell thrusts 2 sets x 20 30lbs

Chest:

dumbbell incline 4 sets 12, 10, 10, 3 (usually 8) @ 60, 70, 80, 100lb
flat dumbbell 3 sets 15, 12, 10 @ 70, 80, 90lb
cable flys for lower chest 3x15 @ 35, 45, 55lb (i think)
incline dumbbell flys 2x15 @ 27.5, 35lb

[icehog3]

Trashed back with a quick routine today...

High rep Barbell Rows up to 275

High rep Dumbbell Rows up to 145

Bodyweight pull-ups to complete failure

And then it was time for steak and eggs and peanut butter toast. ;)

[Mugen910]

The Hagen Daz version is out of this world...I am going to have to get some more later this week. :r
Here in Mass we specialize in homemade ice cream stands...Oh man is the homemade version of that soooo yummy!:dr

Last night:

warm up:
Torso twists/chops 3 sets x 20 30lbs
dumbbell thrusts 2 sets x 20 30lbs

Chest:

dumbbell incline 4 sets 12, 10, 10, 3 (usually 8) @ 60, 70, 80, 100lb
flat dumbbell 3 sets 15, 12, 10 @ 70, 80, 90lb
cable flys for lower chest 3x15 @ 35, 45, 55lb (i think)
incline dumbbell flys 2x15 @ 27.5, 35lb

:ze :tu

[icehog3]

Here in Mass we specialize in homemade ice cream stands...Oh man is the homemade version of that soooo yummy!:dr





I'd kill for that, Bao! :D

[Mugen910]

I'd kill for that, Bao! :D

I will see if I can bring it on the plane sir...no promises..

[icehog3]

I will see if I can bring it on the plane sir...no promises..

That probably won't work....I will just have to come visit you sometime, Bao. :)

[Mugen910]

That probably won't work....I will just have to come visit you sometime, Bao. :)

You come to Mass looking like this :ze and after all the fresh seafood, pastries, and home made ice cream you'll look like this. :su



:r

[icehog3]

You come to Mass looking like this :ze and after all the fresh seafood, pastries, and home made ice cream you'll look like this. :su



:r

Might be worth it....I will stick to just the seafood and ice cream so I can look like this... :cool2:

[Mugen910]

I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!

[icehog3]

I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!

Moe will be mobbed like the Beatles in '64. ;)

[itzfrank]

Ok. Had a weigh in and measurements on Friday and felt the need to post them up.

Body fat Oct 2/09
CHEST 16
BICEPS 8
ABS 49
OBLIQUES 22
QUADS 36
BACK 30
TRIS 16
L BACK 70
CALVES 20
TOTAL 267
Weight 224.6 lbs
bF% 32

Body fat JULY 30/10
CHEST 7
BICEPS 4
ABS 12
OBLIQUES 6
QUADS 17
BACK 11
TRIS 7
L BACK 30
CALVES 12
TOTAL 106
Weight 189.3 lbs
bF% 15.1

Could've been faster but I'm super stoked. Goal is 12% and then we're changing gears for building muscle. :)

[icehog3]

Congrats on the great progress, Frank! :tu

[itzfrank]

Thanks, bud. It feels good. I still haven't purchased new clothes yet and I've dropped about 4 sizes in my waist. Needless to say, my dress pants bunch a little now.

[BigFrank]

Nice job there Frank. Need to get my ass in gear for dieting.

[icehog3]

Nice job there Frank. Need to get my ass in gear for dieting.

Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.

[BigFrank]

Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.

sigh super heavyweight here I come...:su

[itzfrank]

H.I.T. Leg work today

Leg Extensions 3x20-15-15 (85-115lbs)
Ass-to-floor Squats 4x15 (145lbs)
Leg Press(feet and knees together) 3x15 (435lbs) 1x15 (525lbs)
Leg Extensions 1x25 (95lbs)
Leg Curls 3x15 (95-15)
Standing Leg Curl Machine(No rest between sets) 2x10 (75lbs)

[Mugen910]

Some pullups and chest work last night. Def need to do more pullups in my routine!:ze
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[icehog3]

Pullups rock! :ze

[bonjing]

I need to start doing some pullups or at least attempt them :su.


Last night Bi's/Tri's:

dumbbell curls 4 sets 12, 10, 10, 8 @ 20, 25, 30, 40lbs
skull crushers 2x15 65, 75lbs
easy bar curls 2x15 65, 75lbs
rope pull downs transition to overhead tri extensions 2 sets per x 15 @ 55lbs
one handed preacher curls 3x15 @ 30lbs
push downs using the curl machine(?) 3x20 195lbs

[BigFrank]

First night getting ready for bench meet. Took some weights to 3 board, still learning the groove in my shirt. 2 more weeks of finer tuning, then vacation.

[Mugen910]

We are rooting for ya Frank!!!

Shoulders @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Thre in some leg work and the knee feels pretty good...not 100% but 90+ :wo
Posted via Mobile Device

[icehog3]

We are rooting for ya Frank!!!



Absolutely!! Kick some arse, Frank! :ze

[GreekGodX]

Frank! Frank! Frank! :ze

[Mugen910]

Biceps and Triceps @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

[rrplasencia]

Shoulders @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Bao, what is that, cannolis? :su

[Mugen910]

Bao, what is that, cannolis? :su

trying to lose weight not gain it. ;)

[icehog3]

Tore it up on chest today...did heavy barbell bench, which I rarely do. I like the way it hits me at a different angle than the dumbbells when I can get through it though.

Barbell Bench
Weighted Dips (+90 pounds)
Dumbbell Inclines
Machine Flyes

Taking Big Frank's advice and pushing myself hard, even though I know I am a little overtrained, in anticipation of a week out of the gym beginning in about a week and a half.

[Cigarcop]

I'm trying hard to imagine in my mind.... Bao selling Juicers in years to come on some Infomercial :r :r :r :r

[bonjing]

No gym yesterday, just a weighted cardio. It was our annual fire extinguisher service we had to carry up to 40+lbs worth of extinguishers up and down flights of stairs. Tonight will probably be shoulders and back.

[Mugen910]

I'm trying hard to imagine in my mind.... Bao selling Juicers in years to come on some Infomercial
:r
No gym yesterday, just a weighted cardio. It was our annual fire extinguisher service we had to carry up to 40+lbs worth of extinguishers up and down flights of stairs. Tonight will probably be shoulders and back.

That sounds like fun brother!



Chest and back tonight. 5e x 3s x 8r ...I could barely do 6 reps on the pull-ups as the last exercise, even with assistance. I suck :(

[icehog3]

Chest and back tonight. 5e x 3s x 8r ...I could barely do 6 reps on the pull-ups as the last exercise, even with assistance. I suck :(

Takes time, Brother.....and maybe some back workout do them first and see how you do. :tu

Gonna go have some meat and carbs, as tomorrow AM I need to row, row, row my back, (not) gently down the gym...Heavily, heavily, heavily, heavily, oh the shape I'm in.

[Mugen910]

Takes time, Brother.....and maybe some back workout do them first and see how you do. :tu

Gonna go have some meat and carbs, as tomorrow AM I need to row, row, row my back, (not) gently down the gym...Heavily, heavily, heavily, heavily, oh the shape I'm in.

I remember about 8yrs ago when I was knocking out 20 dead hangs after doing 100 crunches in under 2 min and running a 19min 3mile .....oh man how I have let myself go..:su

Ah well tomorrow is a rest day, unless I get super bored ;)

[Mugen910]

Didn't get super bored today but things ended early and the gf wanted to hit the gym :wo

Legs and abs tonight.
Romanian dead lifts, dead lifts, squats with no bar pad, quad extentions and hamstring curls.(idk the term)

I could have done shoulders also but we are going sea kayaking in the am.
Posted via Mobile Device

[icehog3]

Good back workout today, mostly rows with a couple cable movements to finish.

The T-bar is still busted, 6 weeks or so...I gave the gym's GM an earful today. :c

[BigFrank]

no activity for me this weekend. missed my workout due to working on my grandmothers kitchen. Which turned out to be a massive ordeal and I'm still not finished....

[GreekGodX]

Good back workout today, mostly rows with a couple cable movements to finish.

The T-bar is still busted, 6 weeks or so...I gave the gym's GM an earful today. :c

I hate when stuff doesn't get fixed at the gym. Every time they call me for a survey I tell them how it always takes minimum 4+ weeks to fix something.

Beach muscle workout today only because I didn't feel like working out legs. Lots of bi's and tri's for the ladies :xxx

[icehog3]

Shoulders, traps, bis today. Heavy and fast, I am so overtrained. :r

Off day tomorrow, then workouts every day until I leave for Shack. Never know when a giant chicken might challenge me to a cage match. ;) :r

[BigFrank]

Stick with it Tom. Take that full week off and stuff your face.

[icehog3]

Stick with it Tom. Take that full week off and stuff your face.

Absolutely Frank....might have a little booze too. ;)

[Mugen910]

Sea Kayaking so I guess that is my shoulder and back workout.
Posted via Mobile Device

[PeteSB75]

Nice to see you guys are still at it. I'm back from my honeymoon and plan to be working out again tomorrow. It's been a good two weeks mostly off. I did take spin three times on the boat, so I wasn't a complete slug :tu But I also ate a ton, drank a bit and smoked a cigar or two every night. Cannolis in Sicily are incredible, and I do love gelato :xxx especially the pistacchio and the nocciola :tf

[Mugen910]

Nice to see you guys are still at it. I'm back from my honeymoon and plan to be working out again tomorrow. It's been a good two weeks mostly off. I did take spin three times on the boat, so I wasn't a complete slug :tu But I also ate a ton, drank a bit and smoked a cigar or two every night. Cannolis in Sicily are incredible, and I do love gelato :xxx especially the pistacchio and the nocciola :tf

Sounds like a great time Pete!

[icehog3]

Welcome back Pete!

[GreekGodX]

Heey Pete, sounds like a great time:tu now get back to lifting!! :ze

[BigFrank]

Glad your back Peter. Off to the gym in a few to squat / deadlift. Nothing special.

[itzfrank]

Hey Icehog, how's that TRAC Xtreme working out for ya?

[icehog3]

Hey Icehog, how's that TRAC Xtreme working out for ya?

Not a big fan, Frank....I don't get much out of it. Everyone's body chemisty seems to be different for which of these supplements work for them and which don't, so no biggie...glad I gave it a shot.

[PeteSB75]

Thanks guys :ze Chest and arms this morning. Started off good with some volume work. I've got to say, it's been two weeks that I've been off and so, three weeks since I last did chest. The muscles, they are complaining about being back. Good to be sore :tu

[itzfrank]

Not a big fan, Frank....I don't get much out of it. Everyone's body chemisty seems to be different for which of these supplements work for them and which don't, so no biggie...glad I gave it a shot.

That sucks. I loved it but I'm currently rotating my Pre-W supps. I'm finishing up NO Xplode now and just moved on to MRI's Black Powder.

Atleast you can return it if you're not so happy with it. Or dish it out in 5ers and atleast make up some of the money you lost if you can't return it.


Today was Abs and Cardio.

10 Mins of High intensity ab circuit
3 miles of jogging with a heart rate of ~150bpm

[icehog3]

That sucks. I loved it but I'm currently rotating my Pre-W supps. I'm finishing up NO Xplode now and just moved on to MRI's Black Powder.

Atleast you can return it if you're not so happy with it. Or dish it out in 5ers and atleast make up some of the money you lost if you can't return it.


Today was Abs and Cardio.

10 Mins of High intensity ab circuit
3 miles of jogging with a heart rate of ~150bpm

I ain't worried about returning it...probably 2 out of every 3 Pre-W supps I have tried don't work for me, I just don't buy them again. Not a big deal at all. :)

[BigFrank]

Squatting and Pulled last night. Sore as a mofo' today. Ordered some more Jack3d. I find that 2 1/2 scoops works best. I mix it with some gatorade and aminos, drink half right away then drink the second half about 1/2 way through workout. Worked well like that.

[Mugen910]

You guys really like the pre-w stuff? I have never tried it but you got me curious.
Posted via Mobile Device

[Tripp]

You guys really like the pre-w stuff? I have never tried it but you got me curious.
Posted via Mobile Device

I tried Jack3d after these guys wouldn't shut up about it.... Its a fixture in my cabinet now.

[Mugen910]

Basic idea is like taking caffiene shots before working out for that extra boost?
Posted via Mobile Device

[Tripp]

Basic idea is like taking caffiene shots before working out for that extra boost?
Posted via Mobile Device

pretty much. even on a day when I feel wiped out from work, I have a couple scoops and I have enough energy to lift.

[Mugen910]

Thanks Tripp...going to have to look into it..though I am not the most studious with drinking shakes as directed.
Posted via Mobile Device

[itzfrank]

Basic idea is like taking caffiene shots before working out for that extra boost?
Posted via Mobile Device

Most of the combinations are going to be a little more complex then that but you're on the right track. Usually, you'll find stimulants paired with amino acid combos and things of the sort.

Pre-workouts are designed to help increase energy, stimulate blood flow, increase the amount of oxygen and nutrients being carried by blood cells and increase endurance.

[bonjing]

This sucks, I lost my workout partner:sad. going to the gym by myself sucks :td

[BigFrank]

Thanks Tripp...going to have to look into it..though I am not the most studious with drinking shakes as directed.
Posted via Mobile Device

Just buy an energy drink before you get to gym. Drink 1/2 before and 1/2 during. Most guys like myself pick up the powders because they are cheaper and usually have more supplements etc. in them geared towards lifting. I'd do the energy drink before training to get used to stims. Hell even coffee does the trick.

[Mugen910]

This sucks, I lost my workout partner:sad. going to the gym by myself sucks :td

You have a partner? Lucky!! I've been going lone wolf for a while but then again I don't like being in the gym longer than 45 min.

Just buy an energy drink before you get to gym. Drink 1/2 before and 1/2 during. Most guys like myself pick up the powders because they are cheaper and usually have more supplements etc. in them geared towards lifting. I'd do the energy drink before training to get used to stims. Hell even coffee does the trick.

I'll stick to black iced coffee then :tu


Biceps and Triceps tonight. Loving this 5 exercises x 3 sets x 8reps thing because it feels like I'm hitting the muscle from all angles.

[itzfrank]

7:30AM ET Workout: H.I.T.
HammerStrength Flat Bench Machine 2x15(90,140lbs), 1x12(180lbs), 1x10(230lbs), 1x8(270lbs)
DB Flat Bench 1x12(50lb DB) 1X12(60lb DB) 1x10(70lb DB)
DB Incline Bench Bottom Partials 1x15(40lb DB) 1X12(50lb DB) 1X10(60lb DB)
HammerStrength Incline Bench Machine 1X15(115lb) 1x12(125lb) 1x8(150lb)

HammerStrength 1Arm Iso Shoulder Press 1x10(45lb) 2x10(55lb)
-Super Set w/ DB Lateral Raises 3x10(12lbs)
-Super Set w/ DB Frontal Raise 3x10(12lbs)
PeckDeck Reverse Machine Flies 1x15(80lbs) 1x12(95lbs) 1x10(110lbs)

:<

[Mugen910]

Chest and back tonight then 10 min on the eliptical (sp?)

I jog down to get the mail yesterday and after 6 steps I realized my knee still is not ready :(
Posted via Mobile Device

[PeteSB75]

Shoulders and back volume this morning. Hang cleans, pullups, press and finished with some cable low rows. I'm gonna be sore as heck tomorrow. :ze

[Mugen910]

So I don't feel sore or anything from my upper body workouts..maybe a bit of tightness here and there, nothing crazy.

Funny thing though, after the workout last night I had dinner, cigar, played a bit of COD (Call of Duty) and then walked by my pull-up bar and thought "Why not see what I can do" Right when I tried to do one my chest and back started screaming at me :r :r

[itzfrank]

So I don't feel sore or anything from my upper body workouts..maybe a bit of tightness here and there, nothing crazy.

Being sore isn't an indicator of a good work out. We tend to put too much emphasis on it :tu

[bonjing]

After mourning the loss of my workout partner, I hit the gym for a little chest work out tonight:

Flat dumbbell 4 sets 12, 10, 10, 8
incline dumbbell 3 x 12
decline machine 4 x 15
pecdec fly's 4 x 12
cable flys to lower chest 4 x 12
cable flys to upper chest 4 x 12

tried a little ab workout, I could use a little stretching tips for the abs :o

[Mugen910]

After mourning the loss of my workout partner, I hit the gym for a little chest work out tonight:

Flat dumbbell 4 sets 12, 10, 10, 8
incline dumbbell 3 x 12
decline machine 4 x 15
pecdec fly's 4 x 12
cable flys to lower chest 4 x 12
cable flys to upper chest 4 x 12

tried a little ab workout, I could use a little stretching tips for the abs :o

I like this one

http://www.babyfit.com/babyfit/member_pics/abs14.jpg



Yes Frank def put too much effort on being sore :tu

[alwayslit]

Squatting and Pulled last night. Sore as a mofo' today. Ordered some more Jack3d. I find that 2 1/2 scoops works best. I mix it with some gatorade and aminos, drink half right away then drink the second half about 1/2 way through workout. Worked well like that.......just ordered some last week. Do you find it to be more effective than NO explode or fusion force.

[BigFrank]

......just ordered some last week. Do you find it to be more effective than NO explode or fusion force.

Yes big time.

[alwayslit]

Thanks.I might just break into it when I get home. Need to be amped for a 50 set chest workout.

[icehog3]

Thanks.I might just break into it when I get home. Need to be amped for a 50 set chest workout.

50 sets? Really? Can you give us a breakdown, Jim, that sounds like Ahnold squating back in the day.

[GreekGodX]

50 sets? Really? Can you give us a breakdown, Jim, that sounds like Ahnold squating back in the day.

That is insane. Definitely want to see a break down, and what your goals are in a workout like that..

[itzfrank]

...Need to be amped for a 50 set chest workout.


IMO, I think this is a bit overkill for chest. The chest benefits from being stretched in many different directions. There's really only 3 sections to the chest and your shoulders and triceps play a major part of most chest exercises.

The reason that this method works for legs is because it's such a HUGE muscle group you have to really exhaust a lot of the primary muscle fibers to really get into the good stuff.

Atleast that's my opinion on it. Most of the reading I've done on mass training for upper body is 8-12 reps whereas they recommend 12-15 for legs. To me, it would make sense that this would be similar with the number of sets.

[BigFrank]

Low reps is where you need to be to build muscle. Dont know about 50 sets. I usually just flat bench and do something else then I'm done.

[itzfrank]

Doesn't low reps builds strength. Power lifting is usually in a target range of 2-6, no? Again, I might be mistaken but Strength is not always a direct result of size.

Example: Body Builder physique vs Power Lifting physique.

The strongest body builder on the pro circuit is said to be Johnnie Jackson (http://www.google.com/images?um=1&hl=en&client=firefox-a&hs=MAG&rls=org.mozilla%3Aen-US%3Aofficial&biw=1280&bih=832&tbs=isch%3A1&sa=1&q=johnnie+jackson+2010+olympia&aq=f&aqi=&aql=&oq=&gs_rfai=) and he doesn't even place top 10 at the Olympia.

Not trying to start an arguement though. Different strokes for different folks.

[BigFrank]

Low reps do build strength but they also build muscle. Size and strength normally go hand in hand to some extent, especially for beginner to intermediate lifters. Not until lifters usually get to an elite / pro level do the glaring differences start to occur. Look at the past Mr. Olympia's and how they train. Main exercises should be done low reps. The muscle has to be broken down and then repaired for size to occur. What do you think does that better?

The whole powerlifter / bodybuilding physique difference is from training but not as much as one would think. It is more from dieting and drug use differences.

Without getting too winded here the big difference is bodybuilders do everything in volume and powerlifters train what is needed to get stronger. Where as a bodybuilder may do 12 sets for biceps, most powerlifters just do enough for them. Which with that said a lot of powerlifting is technique. Bodybuilding not so much.

Guess the bottom line here is, if your not going heavy in the gym because your bodybuilding, you're cutting yourself short. Still gotta bust your ass to get stronger or bigger.

[icehog3]

Well said, Frank.

Two more days of busting ass in the gym for me and then a week of relaxing, eating, smoking cigars and maybe having a drink or three.

[bonjing]

I have a question regarding my work out. I'm working out for strength and some size. I'm not really trying to go for the defined look if that makes any sense. Kind of like Bolo Yeung from Enter the Dragon. I know I haven't posted much about my workout, but doing what I'm doing will that lead me to what I'm trying to do. Or is it the diet/fat overlay that makes up more of the definition/ripped look.

[BigFrank]

I have a question regarding my work out. I'm working out for strength and some size. I'm not really trying to go for the defined look if that makes any sense. Kind of like Bolo Yeung from Enter the Dragon. I know I haven't posted much about my workout, but doing what I'm doing will that lead me to what I'm trying to do. Or is it the diet/fat overlay that makes up more of the definition/ripped look.

If you already have some muscle and are trying to get that ripped look you'll need to diet down.

[itzfrank]

Low reps do build strength but they also build muscle. Size and strength normally go hand in hand to some extent, especially for beginner to intermediate lifters. Not until lifters usually get to an elite / pro level do the glaring differences start to occur. Look at the past Mr. Olympia's and how they train. Main exercises should be done low reps. The muscle has to be broken down and then repaired for size to occur. What do you think does that better?

The whole powerlifter / bodybuilding physique difference is from training but not as much as one would think. It is more from dieting and drug use differences.

Without getting too winded here the big difference is bodybuilders do everything in volume and powerlifters train what is needed to get stronger. Where as a bodybuilder may do 12 sets for biceps, most powerlifters just do enough for them. Which with that said a lot of powerlifting is technique. Bodybuilding not so much.

Guess the bottom line here is, if your not going heavy in the gym because your bodybuilding, you're cutting yourself short. Still gotta bust your ass to get stronger or bigger.


Well, hang on now. I never said anything about using light weights. Do you mind explaining to me why a low rep set would tear more muscle fibers then something in the moderate rep range?

[GreekGodX]

Well, hang on now. I never said anything about using light weights. Do you mind explaining to me why a low rep set would tear more muscle fibers then something in the moderate rep range?

I think the assumption is if you are in a low rep range it is because you are using much heavier weight then something in a 6-8 rep range.

[Ahbroody]

I think I am odd here, I dont lift that heavy anymore. I lift to keep definition and keep strength. I have been lifting since 15, at 35 now I lift to keep a level of fitness as I have a good core. Even if I take a few weeks off as happens I bounce back fast. I am comfortable with my strength level and my size. I am only 5-7. I have been a rocked up 198, but dont like carrying that much weight I snored a lot, running distance was painfull on the joints.

BigFrank or some of you other guys, for someone like me do you think I should still be lifting heavy? Now I am not saying I am using light weight for someone my height, but I am definetly not trying to max out when I lift. I am floating in the low 170s and really dont want any more weight or size.

[icehog3]

I don't max out anymore either, Mike, as I am not a competitive powerlifter as Frank is....but I lift pretty heavy. You don't have to do max single reps to lift heavy, it's all relative.

[Ahbroody]

Roger that :tu

[PeteSB75]

Lazy this morning. I slept in instead of going to the gym. Did spin Sat & Sun, but no exciting lifting stories. Legs tomorrow.

[icehog3]

Today begins my week off....I will rest, eat, smoke and be merry. :) See y'all on Sunday night.

[Mugen910]

Been slacking a bit last week, only hit the gym 2x but did some stuff at home with weights...Gotta hit the gym tonight.


side note...


Been pretty good with slightly modifying my daily consumption of sugar and carbs. I've cut down my coffee from large iced black/white mocha or iced coffee with cream and sugar to just iced black coffee. Focusing on protein over carbs and have been feeling good about hitting the gym 3-4 x a week.

Took photos at a wedding sat and see a slight difference in the belly area but not enough to keep me motivated. :(

[alwayslit]

50 sets? Really? Can you give us a breakdown, Jim, that sounds like Ahnold squating back in the day.

Hey Tom,
The breakdown:
Warmup set 175lb
3 20 rep (narrow grip)
3 20 rep (wide grip)
15 set narrow grip going from 250lb to 300lb to 250lb to 300lb 10lb increments min to min half rest
15 set wide grip 200lb to 250lb to 200lb to 250lb 10lb increments min to min half rest
15 set chest flys 50lb to 90lb to 50lb to 90lb 5lb increments min to min half
I'll do reps to exhaustion.
I'll do this routine every 3rd week.

[GreekGodX]

Hey Tom,
The breakdown:
Warmup set 175lb
3 20 rep (narrow grip)
3 20 rep (wide grip)
15 set narrow grip going from 250lb to 300lb to 250lb to 300lb 10lb increments min to min half rest
15 set wide grip 200lb to 250lb to 200lb to 250lb 10lb increments min to min half rest
15 set chest flys 50lb to 90lb to 50lb to 90lb 5lb increments min to min half
I'll do reps to exhaustion.
I'll do this routine every 3rd week.

Why are you going up in weight and then coming back down, then going back up? Crazy amount of reps/sets. Just not sure I see a benefit unless this is something you do after 3 weeks of low reps and you want to shock your system with a huge amount of reps.

[alwayslit]

Why are you going up in weight and then coming back down, then going back up? Crazy amount of reps/sets. Just not sure I see a benefit unless this is something you do after 3 weeks of low reps and you want to shock your system with a huge amount of reps.
It's given me some good results. What would you suggest that might be a better alternative. thanks, Jim

[GreekGodX]

I'm thinking any benefits of 30 sets of wide and narrow grip bench doesn't help anything other than getting you fatigued. Why not pick one grip and ramp up your weight? Maybe do 6-7 low rep sets and on each set increase the weight up and finish near your max.

[Ahbroody]

Been slacking a bit last week, only hit the gym 2x but did some stuff at home with weights...Gotta hit the gym tonight.


side note...


Been pretty good with slightly modifying my daily consumption of sugar and carbs. I've cut down my coffee from large iced black/white mocha or iced coffee with cream and sugar to just iced black coffee. Focusing on protein over carbs and have been feeling good about hitting the gym 3-4 x a week.

Took photos at a wedding sat and see a slight difference in the belly area but not enough to keep me motivated. :(

Bao are you running at all? Whats your daily diet look like? Have not been following this thread closely. I have cut down hard in the past, 18 pounds in a short period. The best advice I can give you if you want to get results so you stay motivated is 50grams of carbs or less and no carbs after lunch unless in your post workout shake. Just Meat and veggies with very minimal carbs. Not everyone loves a keto diet, but if you really want to improve fast this with running worked great for me. Even my wife who talked ish did it and had to eat her words. I will say this is not the funnest diet and your brain and body will be off initially while your body adjusts. Once your drop it its not that hard to keep a balance as long as you dont eat crazy. I am starting the diet back up myself. I love bad food

[Tripp]

Excited to start my new workout today. For the last few months, I was doing a pretty intense split: I would alternate between Arms/Shoulders/Abs and Chest/Back/Legs/Abs, doing one routine twice a week, and the other 3 times a week, switching every week.

New split is going to be:

Mon: Bi's/Tri's/Abs
Tues: Full Body Circuit
Wed: Chest/Back
Thurs: Full Body Circuit 2
Fri: Shoulders/Legs

[Mugen910]

Bao are you running at all? Whats your daily diet look like? Have not been following this thread closely. I have cut down hard in the past, 18 pounds in a short period. The best advice I can give you if you want to get results so you stay motivated is 50grams of carbs or less and no carbs after lunch unless in your post workout shake. Just Meat and veggies with very minimal carbs. Not everyone loves a keto diet, but if you really want to improve fast this with running worked great for me. Even my wife who talked ish did it and had to eat her words. I will say this is not the funnest diet and your brain and body will be off initially while your body adjusts. Once your drop it its not that hard to keep a balance as long as you dont eat crazy. I am starting the diet back up myself. I love bad food

Running is not in my plans for another 6-8 months as I had ACL surgery in late March. :td

I might try starting the day off at the gym but that ain't going to be pretty for first few weeks.

[GreekGodX]

Bao are you running at all? Whats your daily diet look like? Have not been following this thread closely. I have cut down hard in the past, 18 pounds in a short period. The best advice I can give you if you want to get results so you stay motivated is 50grams of carbs or less and no carbs after lunch unless in your post workout shake. Just Meat and veggies with very minimal carbs. Not everyone loves a keto diet, but if you really want to improve fast this with running worked great for me. Even my wife who talked ish did it and had to eat her words. I will say this is not the funnest diet and your brain and body will be off initially while your body adjusts. Once your drop it its not that hard to keep a balance as long as you dont eat crazy. I am starting the diet back up myself. I love bad food

Less than 50g of Carbs! :eek: That's low, Mike. How long did you sustain that diet, and how did your wife not leave you in that time. If I was on a ketogenic diet I'd have nobody in my life because they would all hate me :r I can't recommend anyone do less than 50g of Carbs a day. Just your brain needs that much to function. The body can produce glucose for the brain on it's own from protein but below 50g is crazy.

[DBall]

My birthday is the 31st of this month and my gym membership wore out a couple months ago... for my birthday, Shell picked me up a 3 month membership so I got to get back to it today. I friggin' love going to the gym, so that rocks!

I think I'm going to try to figure out the stuff in the free weights room soon...

[Mugen910]

My birthday is the 31st of this month and my gym membership wore out a couple months ago... for my birthday, Shell picked me up a 3 month membership so I got to get back to it today. I friggin' love going to the gym, so that rocks!

I think I'm going to try to figure out the stuff in the free weights room soon...

Good to know!


Have fun tossing weights around.

[Mugen910]

Not sure if you guys use this but there is a sale going on.

http://slickdeals.net/forums/showpost.php?p=31829191&postcount=1


BSN's Syntha-6 in the 2.91lb is currently 18.61 w/Subscribe and Save. If you buy 2 or more you will get free shipping. Each container holds 30 servings, which works out to .62 a scoop. Good price on a high quality protein. This protein is good for meal replacements or for those looking to bulk. Each scoop has about 200 calories and 22 grams of protein.

http://www.amazon.com/BSN-Syntha-6-Ultra-Premium-Sustained-2-91-Pound/dp/B000GP5HJI/ref=sr_1_1?tag=slickdeals&ie=UTF8&s=hpc&qid=1281971119&sr=8-1&prv=slickdeals&cur=forums&ses=

[BigFrank]

I just drink motor oil now. **** it.


Off to squat and deadlift. Might max on pulls tonight. Squat has been dismal so no dice there. Wed. gonna take some weight to 1 board or even try and touch weight in my new shirt. Then it's vacation time. gonna let me gut hang out at the beach proclaiming to everyone that not only am I in terrible shape I'm stronger then them...powerlifting...

[Ahbroody]

Less than 50g of Carbs! :eek: That's low, Mike. How long did you sustain that diet, and how did your wife not leave you in that time. If I was on a ketogenic diet I'd have nobody in my life because they would all hate me :r I can't recommend anyone do less than 50g of Carbs a day. Just your brain needs that much to function. The body can produce glucose for the brain on it's own from protein but below 50g is crazy.

Thats why I said it takes a few weeks for your brain and body to get used to it. I did it for about 2.5 months with a lot of running and got a pretty nice cut out of it. My workouts suffered though, but at that time I wanted the beach body. Yes I was a biotch the first few weeks while my brain got adjusted. You do get one carb up day a week, but I didnt really use it.:r Thats the whole point of Keto though is to force the body to use the fat to produce instead of the carbs. There is also a substantial increase in BMs from all the protien and veggies. That is uhhhhhh yeah thats not so fun. :r

The upside though is that it is fast and works well provided you follow it. Two co workers have done it with very impressive results. It works just not a lot of fun. Okay it actually sucks, but it works.


Bao maybe try eliptical or stationary bike. No impact, I dont know just throwing it out there. Combined the two and your belly will shrink I promise. I have warned you about the side effects though.

[GreekGodX]

Thats why I said it takes a few weeks for your brain and body to get used to it. I did it for about 2.5 months with a lot of running and got a pretty nice cut out of it. My workouts suffered though, but at that time I wanted the beach body. Yes I was a biotch the first few weeks while my brain got adjusted. You do get one carb up day a week, but I didnt really use it.:r Thats the whole point of Keto though is to force the body to use the fat to produce instead of the carbs. There is also a substantial increase in BMs from all the protien and veggies. That is uhhhhhh yeah thats not so fun. :r

The upside though is that it is fast and works well provided you follow it. Two co workers have done it with very impressive results. It works just not a lot of fun. Okay it actually sucks, but it works.


I couldn't even imagine how bad your breath smelled on top of it all :r

[bonjing]

Nice little shoulder work out last night:

arnold presse 3 x 15
"chicken wings" 3 x 15
front dumbbell raise 3x15
shrugs 3 x 20

[BigFrank]

Careful with Keto diets, the rebound is usually awful.

Squats tonight Spider Bar then some Deadlifts. Workout sucked. Didnt go heavy as I wanted to on Spider Bar Squats and tanked two pulls. :td

[Mugen910]

I just drink motor oil now. **** it.


That's cuz you are a machine!!!!



Bao maybe try eliptical or stationary bike. No impact, I dont know just throwing it out there. Combined the two and your belly will shrink I promise. I have warned you about the side effects though.

I'm going to throw in eliptical an maybe a 2nd workout in the day..we'll see...but I'm not cutting carbs down that low...I'm a big enough @ss as it is already. :D

Careful with Keto diets, the rebound is usually awful.

Squats tonight Spider Bar then some Deadlifts. Workout sucked. Didnt go heavy as I wanted to on Spider Bar Squats and tanked two pulls. :td

1) What usually happens on the rebound?
2) What's a spider bar squat?

[BigFrank]

1) What usually happens on the rebound?
2) What's a spider bar squat?

I'm sure theres some science behind it but most people I know that use a keto diet when the diets over they pack it on and by a lot. Think it has something to do with how the body processes carbs after a keto diet.

http://www.flexcart.com/members/elitefts/default.asp?cid=212&m=PD&pid=2928

[Mugen910]

I'm sure theres some science behind it but most people I know that use a keto diet when the diets over they pack it on and by a lot. Think it has something to do with how the body processes carbs after a keto diet.

http://www.flexcart.com/members/elitefts/default.asp?cid=212&m=PD&pid=2928

I have a friend who was on a low to no carb diet..dude was ripped and muscular but he got off that diet and whoa..not pretty...Plus it's not easy for an Asian guy to cut out carbs.:r

Thanks for the info though gents...:tu

[RevSmoke]

I'm not a big work-out guy - too much abuse to my body when I was younger.

Simple diet - no snacks after supper helped my lose 15 pounds. Maybe the biking helped a bit too.

Now I'm trying to get back in the gym and doing bike and then time on the machines working the major muscle groups just to get some tone back in this 48 year old body.

Peace of the Lord be with you.

[Ahbroody]

I have a friend who was on a low to no carb diet..dude was ripped and muscular but he got off that diet and whoa..not pretty...Plus it's not easy for an Asian guy to cut out carbs.:r

Thanks for the info though gents...:tu

Yeah you do have to be carefull. By that though I think as long as you return to a semi healthy eating style you will be fine. Granted if you get off it and go buck wild, yeah ish will not be good. If one is just going to go buck wild afterwards there really is no point of doing it in the first place. I was mainly suggesting it because it is fast and it does work.

[itzfrank]

Yeah you do have to be carefull. By that though I think as long as you return to a semi healthy eating style you will be fine. Granted if you get off it and go buck wild, yeah ish will not be good. If one is just going to go buck wild afterwards there really is no point of doing it in the first place. I was mainly suggesting it because it is fast and it does work.

Agreed. Reintroducing carbs and almost cycling them on after a keto would seem pretty ideal. A dramatic increase in carbs would also cause a huge spike in digestive gasses. haha.

[bonjing]

Plus it's not easy for an Asian guy to cut out carbs.:r



No joke, I've been eating long grain rice for all my life, and I just found out that short grain tastes a whole lot better with everything. So know I've been eating more rice :su

[PeteSB75]

Deads and squats this morning. Wanted to go heavier on deads, but my grip strength needs work. Chalk helped, but I'm trying to not use straps to cheat it. Think I might want to get a belt. Good workout.

[Mugen910]

Yeah you do have to be carefull. By that though I think as long as you return to a semi healthy eating style you will be fine. Granted if you get off it and go buck wild, yeah ish will not be good. If one is just going to go buck wild afterwards there really is no point of doing it in the first place. I was mainly suggesting it because it is fast and it does work.

It's good to know my options though. Thanks Mike. :tu

Shoulders are a little tight from last nights workout. :ze

[itzfrank]

Deads and squats this morning. Wanted to go heavier on deads, but my grip strength needs work. Chalk helped, but I'm trying to not use straps to cheat it. Think I might want to get a belt. Good workout.

It's pretty typical for smaller muscle groups to give out before larger ones. I say just go with the straps for heavier sets and use the lighter weight sets to work on grip strength. Similiar to having the use of a weight belt.

[PeteSB75]

It's pretty typical for smaller muscle groups to give out before larger ones. I say just go with the straps for heavier sets and use the lighter weight sets to work on grip strength. Similiar to having the use of a weight belt.

I'm fine for 1RM with no straps or at 275ish for a 5 rep set, but once I get past the first rep over 300lbs, I just can't hold on to the damn thing. I'll work on it.

[itzfrank]

Yea, I hear ya. For my H.I.T. training on back days, I have to use straps all the way through my routine or else I can't grip anything after 15 minutes. Just give your forearms some love and don't neglect them and you'll be fine. Maybe just do your warm up and semi-load sets without the grips and then move on to straps later. Then just throw in some isolation motions for the forearms after.

[GreekGodX]

Deads and squats this morning. Wanted to go heavier on deads, but my grip strength needs work. Chalk helped, but I'm trying to not use straps to cheat it. Think I might want to get a belt. Good workout.

Do you use a mixed grip, Pete?

It must be Shack coming up(or my terrible sleep schedule) as I had the worst workout ever yesterday. No energy and just not feeling strong at all. Only good thing was pullups. Might just shut it down for the week..

[PeteSB75]

Do you use a mixed grip, Pete?

It must be Shack coming up(or my terrible sleep schedule) as I had the worst workout ever yesterday. No energy and just not feeling strong at all. Only good thing was pullups. Might just shut it down for the week..

I use an overhand group up through 225, then hook grip under 300, over-under above 300.

Hey, sleep is the second most important part of your workout cycle, after food. My workouts really suffer when I get less than 7-71/2 hours a night.

[GreekGodX]

I use an overhand group up through 225, then hook grip under 300, over-under above 300.

Hey, sleep is the second most important part of your workout cycle, after food. My workouts really suffer when I get less than 7-71/2 hours a night.

I agree on the sleep. I just don't really have a normal hour work schedule so the sleep is always messed up :(

[Mugen910]

Biceps and Triceps last night...:ze I think I need to get a few more plates for the basement gym so I can really get in a good chest workout with dumbbells.

Off tonight but going to try and get in chest and back thurs before the weekend.

[GreekGodX]

Biceps and Triceps last night...:ze I think I need to get a few more plates for the basement gym so I can really get in a good chest workout with dumbbells.

Off tonight but going to try and get in chest and back thurs before the weekend.

Pshhh trying to get all vascular before Shack to show off :D

[Mugen910]

Pshhh trying to get all vascular before Shack to show off :D

HAHA I wish!!!

see you soon Christos!

[PeteSB75]

Heavy chest and tris this morning. Good workout, but now I just want to sleep..

[mosesbotbol]

Biceps and Triceps last night...:ze I think I need to get a few more plates for the basement gym so I can really get in a good chest workout with dumbbells.

Off tonight but going to try and get in chest and back thurs before the weekend.

You're already curling 185 on the straight bar.

[Mugen910]

You're already curling 185 on the straight bar.

Sir if I was curling that much weight you'd be in big trouble. :r

[PeteSB75]

Hmm, I think most of the normal denizens of this thread must be at shack. I, on the other hand, was at the gym this morning, doing shoulders and back. Good stuff.

[BigFrank]

nah im still around
bout to head out for some assistance work....

[PeteSB75]

nah im still around
bout to head out for some assistance work....

Kick some iron azz, Frank :ze

[bonjing]

Messed up my forearm some how. Can't even squeeze an ice cream scoop
Posted via Mobile Device

[BigFrank]

off for a week vacation time.

Greg what did you do recently and where does it hurt?

and why u eating ice cream?

[bonjing]

off for a week vacation time.

Greg what did you do recently and where does it hurt?

and why u eating ice cream?

I wish I knew, it just started slowly hurting. I'm good doing almost any exercise right now, but when I went to do some revers grip ez-bar curls it stung so bad dropped the dang thing.

Dude, Whole Foods gelato is off da hook :dr :su :D

[icehog3]

Week off is over. Drank a lot of booze this week, and smoked a lot of cigars. Gym should be interesting tomorrow.

[PeteSB75]

Good lifts this morning, bench, pushups, curls. Was going to do dips, but was running late and had to head out for work.

[GreekGodX]

Gym time in a little bit.. Over indulging this weekend will make it fun today :r

[icehog3]

Got caught up with the dog sitter and other things so it looks like the gym will have to wait until manana for me now.....and I took a big dose of White Flood right before things got started. :r

[DBall]

Need to hit the gym tomorrow... I was still super relaxed from this weekend (and entirely exhausted) so I didn't do a damn thing today.

[bonjing]

Light chest last night.

Warm up:

squat thrust 2 x 50
abs crunch machine 2 x 50 (front, left and right side)


Incline bench 5 x 12
flat bench 3 x 15
cable flys 3 x 15

Eats:

big boy bowl of honey nut cheerios
a big zip lock of salad with miso dressing

dang i'm hungry

[spivy]

Interesting thread. Bao looked like an animal after all his workouts.

Yesterday was a interesting day after shack. 2.5 Hours 1200 calorie burn

15 Minutes of warm up and stretch
45 Minutes weights
- Bench Press 4 x 155 x 10
- 20 LB 21 Curls x 2
- 20 LB 21 Hammer Curls
- 3 Sets of Pull Ups
- Seated Fly 4 x 120 x 10
- Pull Downs 2 x 105 x 10 & 2 x 160 x 5

45 Minutes of boxing (shadow & bag)

2 qtr mile sprints

[Mugen910]

Interesting thread. Bao looked like an animal after all his workouts.

Yesterday was a interesting day after shack. 2.5 Hours 1200 calorie burn

15 Minutes of warm up and stretch
45 Minutes weights
- Bench Press 4 x 155 x 10
- 20 LB 21 Curls x 2
- 20 LB 21 Hammer Curls
- 3 Sets of Pull Ups
- Seated Fly 4 x 120 x 10
- Pull Downs 2 x 105 x 10 & 2 x 160 x 5

45 Minutes of boxing (shadow & bag)

2 qtr mile sprints

a 207lbs animal :(

[spivy]

I started as a 230 lb animal. Now i am a 185lb animal

[icehog3]

I ate about 1/2 or less what I usually eat in a week at Shack....but still gained 5 pounds. That's a lot of tequila.

Decent chest workout today, though my shoulders were still sore right from the get go.

[PeteSB75]

Legs this morning. Rough workout. Went in tired as hell, came out beat. Deads and Squats. I need a nap...

[trader1974]

Made it back in to the gym today after missing all last week and the first part of this week. Worked chest and had a good run. Now to make it in again tomorrow.

[spivy]

Back and Triceps yesterday. With some legs thrown in and finish off with boxing (bag and shadow) and a couple rounds of sparring.

Total Burn 1475 Cal
Total Time 2:40

[DBall]

Did a mile in under 10 minutes... no huge accomplishment, but that's my goal as soon as I walk in the gym. Then, pushed everything to the max (for me).

Woke up today and it doesn't even feel like I worked out. It's odd... sometimes I'm sore, sometimes I'm not. I just don't get it. :confused:

[spivy]

Dan if you are trying to increase your speed do qtr mile sprints. Getting faster and faster with every time. Do 4 a day then move up to 8 a day then increase your initial speed once you can do 8 a day comfortably. Also work your core and do a lot of abs. It does wonders for your speed.

[DBall]

Dan if you are trying to increase your speed do qtr mile sprints. Getting faster and faster with every time. Do 4 a day then move up to 8 a day then increase your initial speed once you can do 8 a day comfortably. Also work your core and do a lot of abs. It does wonders for your speed.

eh... I don't really do it to increase speed. Just a way to warm/loosen up before lifting. I do put a heavy focus on my abs each workout (and between in some instances) as I find it makes everything easier.

[Mugen910]

Dan if you are trying to increase your speed do qtr mile sprints. Getting faster and faster with every time. Do 4 a day then move up to 8 a day then increase your initial speed once you can do 8 a day comfortably. Also work your core and do a lot of abs. It does wonders for your speed.

Dan if you did a 10min/mile than IMHO quarter mile sprints are not ideal at your current speed. Do shorter intervals of maybe 30 - 60 seconds sprints on a treadmill or telephone pole to telephone pole outdoors. Fartleks help the body by 1) allowing you to become more biomechanically efficient 2) get used to moving your legs faster 3) help your body learn to recover faster.

What's your fitness goal, Dan?

[spivy]

Bao is an animal. Listen to him

[DBall]

What's your fitness goal, Dan?

To look like Tom... :r

Honestly, I've got no real 'fitness goals' save for being a bit stronger and some definition on my skinny frame. Also, I just feel better when I exercise... I don't skateboard as much these days, so I need to do something.

[Mugen910]

To look like Tom... :r

Honestly, I've got no real 'fitness goals' save for being a bit stronger and some definition on my skinny frame. Also, I just feel better when I exercise... I don't skateboard as much these days, so I need to do something.

We all strive to be an Adonis but in reality look more like Bluto. :r

More muscles? Bigger muscles? Do a triathlon?

[DBall]

We all strive to be an Adonis but in reality look more like Bluto. :r

More muscles? Bigger muscles? Do a triathlon?

kinda none of the above... maybe more muscles, but not necessarily 'bigger' in the gaining weight sense. I like the weight I presently am and would be fine staying there (luckily, I don't have much of a problem with that... been roughly this weight since I was about 18). Just staying healthy in general, I suppose.

[Mugen910]

kinda none of the above... maybe more muscles, but not necessarily 'bigger' in the gaining weight sense. I like the weight I presently am and would be fine staying there (luckily, I don't have much of a problem with that... been roughly this weight since I was about 18). Just staying healthy in general, I suppose.

then keep doing what you're doing since it's working :r :tu

[bonjing]

Back and shoulders last night. Honey nut cherrios and fat free milk, and salad with 1 1/2 boiled chicken.

today not so good. Made salsa last night and had salsa and chips for breakfast this morning.

[PeteSB75]

Back and shoulders last night. Honey nut cherrios and fat free milk, and salad with 1 1/2 boiled chicken.

today not so good. Made salsa last night and had salsa and chips for breakfast this morning.

Nice breakfast :ss Love me some salsa on my eggs. Goes good with the hot sauce.

Shoulders and back for me today. Hang cleans and press were good. Pull-ups felt a bit weak, so I piled on the weight for rows after. Good stuff :ze

[GreekGodX]

Do any of you guys have a motivator that gets you off your a$$ and into the gym everyday? More so a motivator to get you to the gym on time so you aren't late for other stuff? Maybe I need to start a time management thread :r

Just some days I find every excuse to delay going to the gym. I always make it there but not always according to my plan.

[Mugen910]

Do any of you guys have a motivator that gets you off your a$$ and into the gym everyday? More so a motivator to get you to the gym on time so you aren't late for other stuff? Maybe I need to start a time management thread :r

Just some days I find every excuse to delay going to the gym. I always make it there but not always according to my plan.


It's thurs and I still have yet to see the gym or pick up weights. :td

[icehog3]

Do any of you guys have a motivator that gets you off your a$$ and into the gym everyday?

The Picture of Dorian Gray. ;)

[GreekGodX]

The Picture of Dorian Gray. ;)

ahhh :r

[Mugen910]

I prefer sasha gray or racheael starr but whatever floats your boat!







;)
Posted via Mobile Device

[bonjing]

Nice work out last night.

warm up:

2x20 squat thrusts.

Bi's:
Curls 4x24, 20, 20, 16
revers curls 4x15
jail house curls 2x5/10. not sure what the proper name for them is. The excersice are curls but you do reps for the lower half of the curl, then you do reps for the upper half of the curl, then finally do a complete curl.

Tris:
french press 4x15, 10, 10, 8
rope pull down 4x15
bench dips 4x10

Out of curiosity, how much of your weight are you doing when you do bench dips?

Eats:
Chips and salsa
Sukiyaki