The Workout Thread

[Baseballer8]

As it states lets make this all about working out, nutrition, motivation, and creating the perfect complement to our improved dicks.

I'll start

My stats
Bench: 225
Squat: 315
Deadlift: 375
Bodyfat: 9.4%
Weight: 177lbs

I am now starting the Westside powerlifiting template, after coming off of a 21 week bodybuilding routine.

Goals by Apr 2008
Bench: 300+
Squat: 500+
Deadlift: 500+
Bodyfat: 6-7%
Weight: 195-205lbs

I know those are lofty but lots of people see great results through the Westside routine and I am finally dedicated to make it happen. Even though the body building routine was decent I think it focussed too much on isolated muscles and not compound movements. However it did teach me how to eat right and clean. My diet is impecable right now, though I probably need more calories once I start hitting the powerlifting hard.



What are your current routines, goals, and general issues with working out?

[Wannathrillher]

The interesting thing is that I've gone to the gym for years pretty consistently (my worst weeks I go 3 times/week) but I have never tested my one-rep max on any exercise.

Those look like damn good stats for a 177 pound guy BaseBaller8, especially that deadlift.

I'm a little less than 200 right now, because I still haven't gotten cut down from my winter-long bulk-phase. I'd like to be right around 180 with 6% bodyfat, but right now I'm carring probably around 12%.

I guess I'll just state my 6-rep max (I start with a warmup set of 12-15, then add weight and decrease reps).

Bench: 205
Squats: 205
Deadlift: 195
Bodyfat: 12-13%
Weight: 198

Good luck with those goals BB8, you can do it within a year if you keep up the intensity and eat big. Don't overdo it with the calories though because it sucks to add too much fat. There is a fine balance, but you can definitely find it.

[jones]

hey im a pretty big guy...fat wise..but i carry it well.
i work out in the gym...light cardio with some sort of game in my school gymnasium like....squash or something and then a few hours later i hit the weights.
i start 2-3 months ago and ive lost 30 pounds but ive gained back 5 since...im going through a bit of a stressful period..

here are my stats:
bench - 225
squats - dont do squats, my knees cant take all that pressure, though a few times at a prof. gym i used the inclined press with 5-6 hundres pounds...cant remember
deadlift - dont know
body fat- 40-50percent
weight - 340

once the summer comes id have my own car and will be able to go to the gym to do some cardio, i plan on shitting this fat away im tired of being too slow and hideous naked lol

but one problem...my bench pressing isnt getting any stronger nor is my back, i do back excersises just not dead lifts.
my curl has gone up 10 pounds give or take
and my tricep pull down thing has gone up 20 pounds which now that i look at it seems reallllly slow progress.
what am i doing wrong?

how much protein could i possibly need?...and ive got plent of stored calories to use as energy.
im evern taking these arginine pills for the past 4 weeks i believe

[Baseballer8]

Well you are going to the gym which is the best starting point you can have. As far as your concerns here is my opinion. If you want to increase your triceps focus on training your triceps and shoulders. Both play a huge role and are more often the limiting factor in your benchpress. Best way is to assess where your sticking point in your bench is. If you can't get the weight off your chest it is your chest or more likely shoulders which are the weak spot, if you can't lock the weight out then it is your triceps which need work.

As far as your legs start trying to do some squats as they are an awesome exercise for your whole body. Start off just justing body weight and then as you get used to it add more weight. Seriously the leg press is one of the worst things you can do for your back and knees as it is only linear and compresses your body.

For your back start hitting the rows and pulldowns/pullups hard. These are compound exercises that will really hit the back hard.

For the most part I would say that the limiting factor for all people in the gym is lack of proper diet. I try to keep mine as clean as possible and I feel terrible if I eat greasy or sugary food. I strive for 2500-3000 calories as I am trying to put on weight. 200+ grams of protein seems to be the magical number for me.

Jones the quickest way to lose fat is going to be having a clean diet and building muscle as the extra muscle you have will burn more calories. Try this for one week write down everything you eat in a journal so that you can see where you are lacking in protein and vitamins and where you are overindulging.

Also drink a gallon of water a day.

Also more motivation: the more weight you lose, the more cock you will have showing. Your extra weight may be hiding up to 2 inches!!!

[Bobo]

I haven't been to the gym for ages... should get back soon, damnit. I've lost a great deal of muscle mass last year along with the weight I lost. Losing weight was of course a good thing, but I'd prefer losing only fat, not muscle tissue. Sadly, it's impossible to lose weight without losing muscles too. :x

[Bootyhound]

Life and stress can melt the muscle away. My best time to workout is like 5:00AM in the morning, when I get home from work t's all about my wife and kid, which playing and being around him can last up to 12:00 to1:00 midnight, and It's hard to wake up after only 4-5 hours sleep.

I haven't done much in 3- 4weeks. And I hate the way I feel my diet sucks, and literally no workout, I hate it. Pretty soon I will be over a highly stressed period, and luckily I am a easy gainer.

I don't care though I've got to get 4 days a week in soon.

[jones]

bobo is that true? you cant lose fat without losing muscle?

[Baseballer8]

Jones it really depends on your body situation. In a situation like yours where there is a lot of fat you can easily gain muscle and lose fat at the same time. If you are at lower levels such as myself it is normally one of the other. There is however a happy median for me around 2500 calories and 200grams protein a day that I can do both, but that is slow and not as efficient as bulking and then cutting. That is good though for maintaining and getting better slowly. It is easier for me to lose weight and gain muscle by not doing cardio. I rely on proper diet to restrict the calories yet work my body for gains. Cardio just leads to muscle catabolism for me in those situations.

[jason12]

Thats is bull. You can't lose a lot of weight QUICK without losing a lot of muscle but you can lose weight and lose very very little muscle in the process if you take it slow and do everything right. Ephedra is a good product for retaining muscle during cutting but it is illegal now. You can always do what every does now and just take ephedrine and caffeine (same as ephedra but legal). Remember these products are only safe if you are a normal healthy person though.

[Baseballer8]

Thats is bull. You can't lose a lot of weight QUICK without losing a lot of muscle but you can lose weight and lose very very little muscle in the process if you take it slow and do everything right.

I liked your post up to this point, but I would recommend people get their diet perfect before trying any thermogenics. Seriously that area of the supplement world accounts for 80-90% of the reported adverse reactions and problems caused by supplements. Basically they have messed up a lot of people who could have got the same results from having the proper diet and patience.


There is one supplement which is proven, tested, and has stood the test of time---Whey protein.

[jason12]

Ephedrine is actually used as a bronchial dilator and from what I remember it was being used since the 1800's. It actually is supposed to be great for focus and concentration as well. I don't think it is needed at all BUT it does work very well for an otc drug. I have never even used to stuff but I always seem to defend it when it comes up lol.

To be honest the only supplement I ever really use or would suggest would be something that you can't really get anywhere else (creatine). I know that creatine is in red meat and fish but it is very little. Whey is a great supplement BUT it is a supplement for food and is not nearly as good as food is for you. The only time I ever use it is during my workout I sip on some whey protein isolate and it works wonders for that. That and if I am really in need of the protein and time is a factor. I would say whey is commonly misused and never fully understood though. People must stop reading the front of product lables and make way to the back and understand what they are reading/taking/buying.

Even cardio is not necessary imo (for weight loss). People always go overboard with cardio and wind up in a state of catabolism. I get so annoyed when I see women (it usually is women) go into a gym and just go on the cardio equiptment for however amount of time and then go home. For some reason when people hear the phrase (helps with weightloss) they think HEY IT MAKES YOU LOSE WEIGHT then it must work alone. Now when it doesn't work all by itself what do they do? DO MORE (too much). That is why people OD on weight loss pills and OD on cardio and OD on training ect.....

People have to realize that results are the combined effort of several different things. Imo it should be viewed like this

|| Little bit of cardio || decent amount of training || DIET!!!! (#1) ||
and then would be supplements but they aren't needed and usually don't even work lol. Remember supplements won't do anythign if you diet and training aren't in check.

[Baseballer8]

Remember supplements won't do anythign if you diet and training aren't in check.


Gentlemen if you take anything from his post this is golden right here. Before shelling out money on the next latest supplement get your diet right and perfect to the micromanaging level and train for three months with a perfect diet and I promise you will see better gains than when using any new fangled supplement.


BTW I hit 385lbs on the deadlift today after a hard training session. I am sure that if I was fresh I could have gotten over the 400lb mark. Though it pissed me off that when I went to go use a power rack to squat they were all being used by people who were doing bicep curls.:evil: :evil: :evil: :evil: Not only are those idiots destroying their elbows but they are doing pussy exercises in a place where i could be throwing around some real weight. I hope all of their penises shrink to unnoticeable sizes for this weight room blasphemy :twisted: :twisted:

[Baseballer8]

Yeah Jason I agree with you that whey is a supplement and not a primary source of protein. For a while it was my sole source of protein and while I did alright like that I feel much better now that more of my protein is natural, primarily in the form of fish and milk. My favorite times for whey is a shake before my workout, one after my workout, and one before bed. I know it should be casein before bed but I am a broke college student so I use what I can afford and I mix them in milk so I am getting some from there anyways. I still probably rely on it too much often having a shake in the morning also but it is so easy compared to cooking and prepping food.

[jason12]

Before bed I eat some fat free cottage cheese (around 3/4 cup) some peanuts (around 20) and a cup of some veggies (2 cups of leafy veggies). I used to take casein protein before but it was rather expencive and I would much rather use real food. Someone recently told me about a whey product that has a 12 hour release that is really cheap. I will found out a lilttle more about the product when I talk to my friend. A shake before the workout doesn't cause stomach problems for you? I can't eat for atleast an hour before the gym if I want to keep the food inside me lol.

BTW congrats on the new lift. Is that a raw lift or do you wear straps and a belt?

[hugh g rection]

Cottage cheese is casein protein you two goofballs. :lol:


Baseballer, there really isn't a good reason not to eat some cottage cheese before bed. With the goals you have you are going to need every last bit of strength and recovery you know.

[jason12]

Cottage cheese is casein protein you two goofballs.

Hah I know that why I mentioned it :D. When I said I used to take casein protein I was referring to powdered casein lol.

[Bootyhound]

Nice thread baseballer,

To lose fat rapidly you have to sacrifice some muscle, they say your muscle is safe to drop 1 pound of fat a week, w/o sacrificing muscle.

I say If you have 25 or more pounds to lose, fuck it, do your best to not lose muscle but, hey you could lose up to 3 pounds a week if you bust your ass, just make sure your keeping your body fueled with small portions all day. I would try to eat healthy, but having a soda here, or a handful of chips there isn't gonna hurt you if you are busting your ass hard enough.

Lets say you lost 35 pounds and ten of it was was muscle, big deal. When you go through a period of depletion, your body will be crying out to gain the muscle, just focus more on the weights and bump your calories up a little, after months of calorie depletion 5 pounds of muscle will pack on superfast like 2 weeks, whats 5 pounds of muscle anyway after loseing 25 pounds of fat.

All this trying to lose weight w/o loseing muscle is only usful for people that already are lean, and have the time and patience to count every single calorie, lets say they want to be 5% bodyfat and they need to lose 10 pounds they can crunch the numbers and protect all that muscle and say this will take me 6 weeks and I will be cut.

Sometimes you have to lose a little muscle to gain more, your body goes through a termedious amount of cycles with, catabolic and anabolic states.


I say do something intense, 6 days a week, sometimes twice a day, you know 2 a days. Keep up the squash, play lots of it, those guys are in excellent shape plus its fun, activity levels, not diets, not supplements rule the roost when it comes to getting in shape. Play with someone better than you and in better shape so you make sure your not going through the motions.

CHange things up if you get bored, need to go with the old school bootcamp mentallity on this one bro, just more activity to exuastion, once your 10% bodyfat and you look in the mirror and you know you have completely changed the form of your body, than go do a high tech designer program,

but for you if you really want to lose it fast, its Blood, Sweet, and Tears, and try to eat just enough to keep the body functioning, for a guy your size I would never go above 3000calories unless you feel lethargic than boost em up for a few days just get things running again, but don't be scared to seriously deplete, becuase fat is energy, and if you have plenty of it, If you don't consume enough calories, your body will burn fat for energy.

I hope this helps, if you want some workout tips or help with a schedule, I would be glade to help, just e-mail me, you can do it, I have no doubts.

[Bootyhound]

Way to go, jones

I just read your post more carefully, you have already done a great job of losing, don't worry about the little fluctuations, just stick with it. 5 pounds could be mostly water, your body will bounce around just never gain back more than a 1/3 of what you have recently dropped and you'll get there, it'll be a rollercoaster.

Sometimes you need to gain a few back to get focused again, not only that its good for your mind not go all out all the time, sometimes we just need a break for a couple off weeks, to get back into fighting shape:D

Sorry, if off topic Baseballer just trying to motivate jones:cheeky:

[jason12]

I don't beleive that one bit. That is like telling a skinny guy yeah I mean if someone is already a BIG dude then yeah he can lean bulk but if your really skinny eat like a monster and who cares gain 10 pounds fat. 1st of all a pound a week is actually VERY good and actually the safest and healthiest way to lose weight.

If you lose a dramatic amount of weight very fast you will get very very bad stretch marks and your skin will look miserable. And if you lose a lot of muslce in the process it looks even worse. Skinny/fat with a 100 year old mans saggy skin. At 1 pound a week you can lose 48 pounds in a year.

At most you should be losing 2 pounds in a week imo. Trying to lose all this crazy amount of weight leads to people overworking, UNDER eating (YES even while losing weight) and no to little results. To me bodybuilding is about 3 major things. Determination, PATIENCE, and sacrifice.

[Baseballer8]

Booty this is the workout thread so as long as it has to do with working out, nutrition, or any derivative thereof its perfectly fine here :cool

[Baseballer8]

I personally believe that you will lose more fat with a great diet and hard weight and little cardio, than just cardio alone. Notice I said fat and not weight because you will be putting on muscle mass and that weighs more than fat. It would be best to find a happy median between the two. Get the diet perfect weight train hard with the compound lifts and bust ass on the squash court and you will be looking good really quick. Also if you drink 1-2 gallons of water a day it is great for your skin and can help ward off the stretch marks.

[Baseballer8]

Cottage cheese is casein protein you two goofballs. :lol:


Baseballer, there really isn't a good reason not to eat some cottage cheese before bed. With the goals you have you are going to need every last bit of strength and recovery you know.


I know you are correct on this and ever since I took your advice on 200+grams protein a day I have been doing great in the weight room. However there is a slight problem with cottage cheese for me I CAN'T KEEP IT DOWN. Seriously it is the most repulsive stuff I have ever tried to eat. I try to get the same effect by drinking a milk and whey shake before bed. Right now I want to put the muscle on and recover so the extra calories are good for me and I can cut down later.

[Bootyhound]

Jason,

The guy wants to lose weight, lots of it, trust me If he is muscular enough, 5-10 pounds of fat to sacrifice, ain't shit especially if he drops a shitload of fat. If someone needs to lose 25-30 pounds you advise them to do it little my little and they are gonna get discoraged, take a fat ass and make him go to bootcamp where he is active all day long for 12 weeks, I garuantee you he comes out a stud,

Thats the problem with workout programs today to complicated, In reality its all based PRIMARILY around activety level / caloric intake. I didn't say eat crap all day, of course try to put the right foods in your system, it doesn't take a nutritionist does it, he's a grown man he knows whats good to eat, whats a f'in protein, whats a carbohydrate.

I just stated that don't stress yourself out about the perfect nutritional plan, when calories are the key,

If he just wanted to get shredded and springbreak was 2 months away and he had like 8 pounds to lose, yeah I would go with a more scientific diet and protect enough muscle as possible,

Trust me dude I have bulked and cut up numerous times and if you have a long way to go keep it simple, don't freak about stretch marks and having a temporary muscle lose, you are just going to frustrate yourself counting grams of this grams of that, I can't grab a slice of pizza... It's more about timing of your eating,

No heavy sugar carbs at night, unless of course you just played 2 1/2 hours of squash, your body would be glade to replenish your glycogen stores, not to mention will shred through anything because your metabolism is flying, I don't know you may be right,

personally we make this shit to complicated, get out and bust your ass, weights, running, biking, working, whatever, be active turn yourself into an atheletic person always doing something,

don't bank on some exercise machine, and designer diet, just one mans opinion, like I said I could be wrong.

[jason12]

I know you are correct on this and ever since I took your advice on 200+grams protein a day I have been doing great in the weight room. However there is a slight problem with cottage cheese for me I CAN'T KEEP IT DOWN. Seriously it is the most repulsive stuff I have ever tried to eat. I try to get the same effect by drinking a milk and whey shake before bed. Right now I want to put the muscle on and recover so the extra calories are good for me and I can cut down later.

hahaha try fat free! I put it in the blender with some water and just drink it down. It is quick and easy lol.

[jason12]

Yeah but the thing is the body IS science. There was actually a bodybuilder who did that mcdonalds thing for 30 days where thats all he can eat. The difference is he still ate what he should (calorie wise) and he actually gained some lean weight and looked good at the end of the thing.

Also most people don't really know what is right to eat. Most people order whole wheat bread and think they know everything. I had a girl tell me that im unhealthy because I eat 7 times a day.... You should see peoples reaction when you say they need more fat in their diet. Yes calorie is key but it is more into hitting all your macronutrients.

I thought it was all just simple until I really did a lot of reading and talked to a very famous nutritionest who trained people for the olympia. Yeah in short he said his diets base on controlling insulin levels but it get into so much detail that I was shocked.

Cut diets work best with refeed meals and those meals are usually very complex. The food you eat has to be eaten in a specific order. This deff things that the average person would know and is something that will drastically help your weight loss. People should eat atleast 5 meals a day to keep insulin under control. Also you are NOT supposed to skip a meal by any means. Even if that means eating mcdonalds you should still eat (even while cutting).

[Python]

A little insight into my weight loss, I'm 6foot1, this time last Year I was around 208 lbs and overweight with a BMI of 27.4 (though i was quite muscular, now i'm 165 lbs with a BMI of 21.8, 16% body fat) - strangely most people consider me quite skinny now after being branded overweight for a large part of my life!

My success was based around a slowly increased walking regimen.

I've averaged that my calorie deficit throughout the period was around 350 a day.

My tips are:-

- Drink water to keep hydrated and boosted metabolism.

- Eat well, I'd have probably had more success eating mainly "good" foods with nutrients rather than pizzas and curries a lot of the time as those "good" foods have more *nutrients* to keep the metabolism relaxed and hence higher as it does not percieve famine + the fact that the more nutritious the calorie the more it is taxes calories to break it down.
Though I still did have Beers,curries,kebabs etc. Calorie was King.

Please do not attempt anything I have submitted here without the consent of a doctor etc, as I cannot accept liability for someones health.

[Master Long]

^Trust me, if they followed your advice and suffered/died, it's not your fault.

[jason12]

haha agreed

[BEAST]

Hello there chaps, I wanna tone up. Im quite muscular already because I used to do lots of weight training and just do some workouts here and there so it dont all disappear! But anyways, Im a 36 inch waist. I have lost 2 inches over the past year just by changing eating habits like not having any sugar in tea and not drinking cola and all that crap. But now I wanna lose the remaining fat and most importantly of all get fitter! My energy levels are so shit at the moment and I hate to admit it but I am really unfit! Anyone got a basic cardio work out for me to begin with to get used to getting above walking pace? :lol: My dads got this exercise bike and rowing machine I can use, I might just give those a blast for an hour every other day, any suggestions?

[Baseballer8]

Beast first off make sure your diet is right and you have the proper nutrients and vitamins. Next off try some HIIT to get your cardio into shape. You have a rower and an exercise bike so you have more than you need.

Start at a decent pace for 5 minutes to warmup then up it to as fast as you can go for one minute then back down to your warmup for 2 minutes and then ramp it back up for another minute. All in all do this for 20 mins or so 5 times a week and the cardio will be a hell of a lot better.

[BEAST]

My Diet at the moment is better than it ever has been, no shitty colas just water a fruit juices, Lots of fruit and veg and hardly any red meat. I will give your pointers a shot once I put together this exercise bike.

[jason12]

Red meat is fine as long as its lean and how its cooked.

[BEAST]

Beast first off make sure your diet is right and you have the proper nutrients and vitamins. Next off try some HIIT to get your cardio into shape. You have a rower and an exercise bike so you have more than you need.

Start at a decent pace for 5 minutes to warmup then up it to as fast as you can go for one minute then back down to your warmup for 2 minutes and then ramp it back up for another minute. All in all do this for 20 mins or so 5 times a week and the cardio will be a hell of a lot better.

I used to do that for my mountain bike training back when I used to race, I used to be fit as a fiddle then, Ill start today.

I take it fried bacon and egg sarnies are out of the question! I havent had one for 2 weeks!

[K-man]

Everything in moderation, no?

[BEAST]

Yeah I guess so, over the world cup I piled on a stone and a half....it seems 5 weeks of beer, burgers and weed and watching nearly every game was a bit of a shock to the system!

[Baseballer8]

That will do it to you Beast :lol:


Meat is great for you as long as you trim it and cook it right grill it, bake it, or sauteed in olive oil. What you need to avoid are the high fat sauces and stuff fried in oil. 9 times out of 10 if you cook it yourself it will be healthier than the crap you can order out.

[jason12]

Make sure to use olive oil and not vegetable oil. Some oils when used at a certain temp are extremely unhealthy. I will look into it later on to see what exactly it is.

[jason12]

Did a quick search and found this article.

http://www.askdrsears.com/html/4/T043800.asp

Didn't really get to read it but it seems good.

[Baseballer8]

Olive oil is like a gift from the gods. It will lower your cholesterol, raise testosterone, promote a healthy heart, and several other benefits I can't remember. Most mornings I take a two ounce shot to get a 48gr dose of healthy fats and up my caloric intake. When I do this I have energy throughout the day.

[BEAST]

That will do it to you Beast :lol:


Meat is great for you as long as you trim it and cook it right grill it, bake it, or sauteed in olive oil. What you need to avoid are the high fat sauces and stuff fried in oil. 9 times out of 10 if you cook it yourself it will be healthier than the crap you can order out.

I always read whats on the back of things now, especially sausages! You just dont know whats in those little fuckers! With all these obesity business they have it nicely printed on the front...did you know theres over 1000 calories in a Big Mac meal, it doesnt even fill you up! So it begs the question, how shitty are those burgers? Very

I dont like fat on bacon or anything like that and normally chop it off, cut down on my cheese intake. I seldom eat takeaway now, normally it isnt as good as you think its gonna be...so why not spend the extra bit of dough on better quality meat and cook it yourself?

[Baseballer8]

Tuna in a can is a college weightlifters best friend :mrgreen Seriously I eat so much of this I will prolly die of mercury poisoning.

[jason12]

hah they have chicken in a can as well. Also DON'T eat albacore. It has more mercury in it. Chunk light is better.

[hugh g rection]

I know you are correct on this and ever since I took your advice on 200+grams protein a day I have been doing great in the weight room. However there is a slight problem with cottage cheese for me I CAN'T KEEP IT DOWN. Seriously it is the most repulsive stuff I have ever tried to eat. I try to get the same effect by drinking a milk and whey shake before bed. Right now I want to put the muscle on and recover so the extra calories are good for me and I can cut down later.


This will sound gross, but find a barbecue sauce that you like and mix it in with your cottage cheese. Should make it much easier to eat, seriously.

[jason12]

EW. I would say if anything some fruit but I just hate trying to make crap taste good because it never works for me. With me I just hold my nose and eat it and its done. Either way eating it every day gets me sick of it but if I never taste it I never really get sick of the taste because it really doesn't have one. The only thing with cottage cheese is it has texture which is grose and its always so cold and nasty. Thats why I drink it lol.

[Rum_Runner]

I agree with Hugh, do not think of cottage cheese as a sweet treat but as a savory one and all will be fine.

[Sunship]

Great thread, havent had time to read all of it yet, but will this evening.

I'm a tall ectomorph, 6'3, 175lbs
Been on and off lifting for a couple of years but really only ever half-heartedly.

Am now put to work on a heavy compound/power lifting routine.
2 day split MWF

Day 1 - Bench
Incline DB
Dips
Pullups

Day 2 - Squats/Leg press
Deads
Abs
Calves

Sticking to low sets of 5, just short of failure to really up the weight quickly. Beating the log book every session in either reps or weight, and using my own bought 0.5kg-1kg discs to help with this. Also implement Doggcrapp stretches after every body part, this has REALLY helped.

Pre workout shake: 50-60g whey 80% + glutamine
Postworkout shake: 50g maltodextrin, 80g oats, 80-90g 80% whey

Supplimenting
Creatine ethyl-ester
BCAA's
Glutamine
Vitamins + potassium and magnesium

Getting in around 300g protein a day, all the water and plenty of fruit and veg!

I get most of my information from ironaddicts and intensemuscle, great places to go if you havent checked them out.

[Rum_Runner]

Sun, good luck it looks like you have done your research. Thanks for the sites

[Baseballer8]

Sunship are you any ways following a modified Westside routine, or just a demon of your own device? To your routine I would add one supplemental leg exercise such as Straight Legged Dead Lifts or Glute/Ham raises. It never hurts to hit that posterior chain hard especially if you want to deadlift a lot of weight. I would also adjust your post workout protein to something like 50gr whey and 30gr in some protein that digests slower like egg, casein, chicken, or tuna. This is for two reasons 1) you body can only handle so much whey at one time so you get the quick surge of aminos from the whey and then a delayed release from the other after the whey has lost its potency and 2) I like natural proteins better and feel better when they are the bulk of my protein.


BTW gotta love them oats - cheap clean carbs

[jason12]

I agree that your body can only handle so much protein but it has never been shown how much that is. It could be 20g and it could be 70. Also after the workout I would suggest to just have protein and no carbs. Then I would eat ameal 30-60 minutes after. The only reason for carbohydrates after the workout is to replenish glycogen and unless you are in the gym for hours at a time killing yourself then it is not needed. From what I have learned you do not want an insulin spike after a workout by any means.

Opps sorry baseballer just re read your post. I thought you were saying to only have 30 grams of protein because your body can't handle any more. Either way I think that 80 is too much. Not to say it will do you harm but it seems like it would be a waste. MmM oats

[jason12]

Sorry to change the subject but has anyone ever tried a 20 rep squat? They are intense and I love to do them when I can. And it has to be ATG squat. None of this half ass squat shit.

Here is THE best video I have even watched about how to squat. I recommend everyone watch this if you are at all interested in leg training.

http://video.google.com/videoplay?docid=-6529481301858251744&q=olympic+squat&hl=en

I love how he gets everyone in the class to do deep squats after so little time. Great video!

[Baseballer8]

Well Jason there are always going to be two sides to every argument. I was under the impression that right after a workout would be a great time for an insulin spike because it would keep the protein from being digested for energy but rather for building purposes. Most of the best lifters I have known or read about advocate protein and carbs after a workout. That being said an insulin spike will promote fat storage too. That is why those complex carbs are good. You get the carbs without the huge spike.

[jason12]

Well Jason there are always going to be two sides to every argument..

Oo I understand completely. I don't do either I just like keeping the thread with as much information as possible. I actually don't eat for around atleast an hour before and then drink bcaa's with a wpi mix during the workout and my cardio. One thing I don't understand is how you guys eat/drink right before the workout. I was forced to do it a few days ago and the food kept trying to come back up lol.

[Baseballer8]

As far as eating before a workout I have become accustomed to it through my years in high school as a cross country runner. I was always hungry after school but had practice so it wasn't uncommon for me to eat a protein bar and then go run 8 miles worth of intervals. Do what you can and need to do. If you can get by without eating anything for an hour and be energized through your workout then go for it. I will say that normally I will only drink a shake and not eat a full meal but either way it doesn't seem to matter for me at least.

[Sunship]

baseballer, its just my own style routine, i havent read up on westside much at all but will give it a check though it seems a bit too advanced for me at first glance. I'm really a beginner in so much as im a weak lifter and havent followed a routine for longer than a few months, I think theres a whole lot i can progress on a power lifting routine before I move on to a routine of greater volume. I've done the 20 rep squats before, my legs are by far my best body part and I really put it down to them and the DC stretches. Cheers for the advice on posterior chain, i was planning on working in SLDLs on leg press days rather than squat.

I buy litres of pasteurised egg whites from myprotein.co.uk which are great and cheap, i may try adding them again to post work shakes if i can stand the taste! Everywhere I've read has advocated high and low GI carbs in the post WO shake, and without them i find my energy levels flagging for an hour or so after working out.
As for pre workout, I have a meal a couple of hours before and a shake about 45 mins before so I dont have any trouble keeping them down.

http://dc-training.blogspot.com/2005/11/extreme-stretching.html - check out this for the stretches, these have really helped me, especially on chest and quads. (obviously tailoring the weight of the back and chest stretches to what you can manage, I end up using 2/3 of the DB weight i normally press for the chest stretch)

[Bootyhound]

Sunship, I know my advice isn't valued here eventhough my weightlifting track record is one of the better ones here,

Pick one or the other w/ the legs, and change it up every 3 to 4 weeks,

like if your doing heavy squats, do your hanging deads w/ lighter weights after as a complementary excercise, it will crush your Hams, and lower back,

than focus on higher intensity deads for next cycle, ( with leg presses as your complementary like 2-3 sets 8-10 reps 75% intensity) will hit a couple of different areas but basically the same stuff,

If you go real, real, heavy high intensity on big body parts 1 a week is enough, for power.

If your going for mass stay in the 6 - 10 rep range on compound moves

(except when you want to have a shock week, which it doesn't matter, if you feel beat up do highreps for shock, and power reps if you feel strong),

and you can go 2x's a week each bodypart, 1 day High intesity and the other a set up day to keep the blood flowing to prep it for the next High intensity day; (working out till failure with numerous sets)

low intensity would be less sets, at about 65 to 75%, so if you can do 200 10x's but for only 1 to 2 sets to failure, 75% intensity would be like doing 165 for like 3-4 sets)

If your a true ectomorph I wouldn't train for power too, too much, I would train more for strengh and mass until you beef it up and work on strengthening your rotater cuffs)

What I mean about power is 1 to 4 reps 95% intensity, wait till you bulk up about 20 pounds, because real serious power training (doesn't mean don't do compound power moves, can really tear up your body, especially if you don't have alot of mass under that long lean body and your connective tissue, ligaments, and nrevous system isn't ready.

[Sunship]

Cheers booty, that makes a hell of a lot of sense

[Baseballer8]

LEG PRESSES :evil: :evil: :evil: :evil: :evil: :evil: :evil:


Those are a one way ticket to knee and hip replacement because it restricts you to one plane of motion causing your body to contort into unnatural positions thus causing extreme stress. Rather stick to free weights.



Good information Booty I would like to see you post some more in here as you seem to know what you are talking about :wink:

Sunship I highly suggest you look into the Westside training if you want to be a powerlifter because the templates are based on percentages and a four day split.

Day 1(Sunday) is Max effort leg days (pick one: squats deads cleans)where you start off with a weight you can do five reps with then move up till you can't do five reps any more, then go to three reps till you can't do anymore. That is then followed by one rep. Notice none are to failure just when you get that feeling of not being able to do it again. Once you can't lift one rep anymore take a little break and then start supplemental movements. These can include SLDL's, glute ham raises, good mornings, front squats... all for 6-10 reps.

Day2 (Monday) Max effort Upper body day (bench, incline, shoulder press, dips) Same as above followed by supplementals like shoulder or tricep work and heavy rows or weighted pullups 6-10 reps.

Day3 (Thursday) Dynamic effort leg day Pick a compound exercise other than what you did earlier for max effort it you did deads for max then pick squats...Load the bar with 50% of your max weight for that exercise. The primary focus here is speed and proper form. Do 12 sets of 2 reps with a 1-2 minutes rest in between. Follow with supplementals.

Day4 (Friday) Dynamic effort upper body followed by supplementals


Every two to three weeks the exercises used are cycled for different ones so your body doesn't get stale with them and keeps on gaining. Since it is made of percentages it works for weak shits to strong freaks. This system makes you crazy strong but also has a tendency to put on lots of muscle ~ 20lbs a year if you are eating right.

[Baseballer8]

http://www.youtube.com/watch?v=Yugc3gXqY_k

Great deadlift form :cool

[Bobo]

That's nothing compared to Jouko Ahola, a finnish strong man who I actually know personally.

Here's his 360kg (795lbs) deadlift (notice the blood bursting out of his nose):

<object height="350" width="425">

<embed src="http://www.youtube.com/v/-1MgbRluFGQ" type="application/x-shockwave-flash" wmode="transparent" height="350" width="425"></object>

[Rum_Runner]

Fuck now thats what I call some serious ass dedication. I thought when I was a serious athlete vomiting on the sidelines or during practice was the shit.

[Sunship]

There looks to be a lot of sense in the westside routine. It'll be something I consider after a few months, although I can see myself implementing aspects of it pretty much immediately. I'm hesitant of doing anymore than a 3 day split for recovery/CNS reasons.

Ultimately I'm just looking to gain strength as a means for mass. I can't bear endless sets of iso's and my biggest kick is seeing weights or reps go up each week. all the instructors ive had so far telling me to train high volume for mass seem to miss the point that you're never gonna be big if you're not lifting heavy weights, so over the next 2 years I want to focus on getting the best I can out of heavy compounds so that I have a very good base to then add definition and consider routines of higher volume.

and those deadlifters are insane!

[Bootyhound]

Yeah Westside has some interesting shit, just be real careful you MAX every week, w/ either doubles or singles, and the other day you are basically blasting your high twitch muscle with plyometric speed training,

I would either seriously be care.................ful, or work on that soild base strength and rotater cuffs for at least 4 months,

and only use Westside techniques 3 weeks in a row max, and then go back to volume and Dinasour training.

Take it from a guy who didn't do the smart shit when I was younger, if you count all the times I've had to lay off or recover from a shoulder injury pushing my body and nervous system to the limit,

No joke I would easily be pressing close to 500 pounds, but I did dumb shit to try to excelerate gains and it wasn't necessary.

The dudes that do Westside hardcore have done all the basic shit for years and have drastically slowed in gaining, now they add speed training to recruit explosive muscle, hey it works but make sure your grip isn't too wide, and no need to completely lock out while doing bench, and if you already had 3 kick ass sets and you want to go for 4 for 2 or 3 last reps, you probably don't need it.

I hope this helps

[Bootyhound]

Saturday was a good workout, legs we're tired but I did a crisp mile before I managed to knock out about 15 40 yard 50 degree uphill sprints.

After that I did about 5 sets of medium weight curls and 5 sets of medium weight seated EZ curl bar tricep extensions, talk about an old school workout, I felt like I was Bobo back in the early 80's...., it was basic but really solid though.

Tonight I Did 5 sets of seated shoulder presses (yeah I know they say those arent good for the shoulders) but I did light weights, not to to wide, and no lock out.

I did about 5 sets of rotater cuff work,

4 burn out sets on crunches and abs, and 6 sets of shrugs.

Not real heavy shit tonight upper and lower body is still sore from the sprints.

Tommorrow, I'll go for a 3 mile run to keep the system moving.

Eating good and drinking protien in the morning for breakfast and plenty of water.

Golly Jeepers!!!!! I feel swell:wink:

[Baseballer8]

Way to go Booty keep up the hard work. I love shoulder presses and as long as your form is good and you keep it in front of you head then they are safe (if your rotator can handle it). Only thing is you said you did curl/tri extensions, those are both isolation movements and while good for those muscle pose two immediate problems. One is they don't incorporate any other muscles to muscle building potential is low as well as CNS recruitment. Second isolation exercises where the weight is focussed on one joint can lead to joint problems later in life. Bicep curls will give the impression of strong arms, but underneath lie destroyed elbows. Same goes with tricep extensions. Try instead using rows and close grip bench, or close grip lat pulls and dips. These will lead to more muscle recruitment which means better strength and more calories burned.


Right now I plan on training Westside for a year and cycling my exercises every three weeks. That way I am not maxing the same exercise all the time which like Booty said can be dangerous and stupid. I have lifted for close to 5 years now with 3 years of serious consistent training so I know my body and its limits.

[Baseballer8]

Here is a great routine for newbie or veteran, Leaked off another site where many people have been getting terrific results. The idea is to add size while increasing strength.


Quote:
Originally Posted by PeTrainer
Only do compound movements for the next 3 months.

bench
shoulder press
deads
squats
pull ups
bent over rows

do 10-12 reps first week
7-10 the second

and 3-5 the thrid week, then start with week one again.

I bet you put on 10-15lbs of lean mass in 12 weeks doing this
.

Keep in mind I was just tossing out some basic pointers. I will break it down more here and address you specificaly.



Quote:
Originally Posted by DannyMac


1. What sort of split would you recommend on an all compound workout like this?

Because of my style of gym membership I currently only have access to a good gym M-F so I want to get all of my weight training in during the week. I saw a straight-forward Upper, Lower, Off, Upper, Lower mentioned that I could go with. Or I could go more targetted with a Chest, Back, Shoulder, Off, Leg split. Just looking for some ideas.
I'm going to have you focus more on training a specific movement instead of a body part right now. The most important thing for a beginer is to add a base amount of muscle mass and stregnth. Do not worry about getting too big. Size will be related to eating, and I'll add some info on this as well at the end. Use the rep range I put up there and use the following warm up:

5 Minutes of bike. Pretty much stick with the bike. Do some PNF streching for about 10 more minutes. If you can get a partner for this, awesome. If not use a fixed object and a towel. http://www.exrx.net/ExInfo/Stretching.html

You should adjust your weight so that each work set is difficult. Your last work set should be very difficult to get the last rep or two but you should be able to complete it. You don't need to go to failure.

Monday:
Bench. Not a powerlifters bench. A nice, flat backed, feet on the floor bench.

1 set 12 reps (warm up)
1 set 10 reps (warm up)
3 work sets in the rep range

Dips

3 work sets in the rep range

Standing shoulder press barbell
3 sets in the rep range.


Tuesday:

Squats (yes the one with the bar on your back.)
1 set 12 reps
1 set 12 reps

3 work sets

Deads

3 work sets


Wednesday:

1 set of pull downs 15 reps warm up
3 sets of pull ups in the work range. use an assisted machine untill you can get the reps on your own

Bent over row
3 sets in the work range


Thursday:

Dumbell incline press
3 sets

Dips
2 sets

DB seated shoulder press
2 sets


Friday:

DB stiff legged deads
3 sets

Bar front squat

2 sets

Seated row

3 sets





Quote:
2. Sort of a function of question 1, but how many different exercises should I hit per muscle group on average as I put a routine together? Secondly, should I mix-up barbell and dumbbell exercises or do dumbbells as much as possible for things like bench, military press, bent over rows, etc?
We are going to go with a high intensity, low volume, more frequency routine. I have made my living off this type of training and build my body with it. It works. but give 100%

Quote:
My goals are really purely ego based in terms of looking good for the summer, but as an engineer there's always an underlying desire to have function closely tied to form. So just give advice based on increasing functional strength and knowing that between nutrition and appropriate cardio the "good body" will follow.
This will build a nice soild base. After you get that, we can add some real world type of exercises. Without a good feel for your body yet, moving sandbags around is asking to torque your back.

Quote:
Thanks again to everybody on this thread as you're breaking my brainwashing received from glossy covered magazines that want to sell me protein bars and dubious sexual enhancers.
Food is going to be super important here. Notice I haven't added in cardio. Im not sure if you need it so here is the recipie for diet and cardio.

Eat protein and clean carbs and healthy fats. Alot. If you aren't putting on size, you aren't eating enough.

If you are getting fat(or are fat already), do some of the interval training that has been talked about on here. 20-30 minutes total 3x a week.

Many people are going to say:
But Mike that's not a lot of exercisies/movements/cable work/ etc.... and there is no biceps work, yadda yadda..
Well, I know that. If you don't sell out when doing this work out it won't work. Matter of fact it won't work just like the 2 hour long routines you read in the mags. Hard ball busting kick ass reps with a weight that's heavy for you.

I myself am squatting tonight. Total sets = 6 and 3 more sets of DB dead lifts. Thats it. But when I walk out of the gym tonight I will have left all my energy in there. It works.

[Sunship]

booty, out of interest, what exercises do you use for rotator cuff,

on push days, I do 30-50 of these rotations

http://www.intensemuscle.com/showthread.php?t=6997

these seem to have kept me from feeling anything bad in my shoulders, and also seem to have put right my "guitar playing" right shoulder problems that guitarists often get.

what you said about not taxing CNS too much fits me down to a tee. I'd always go flat out at workouts then wonder why i had bloodshot eyes and would need to crash for the rest of the day. Now my really intense days arent longer than 25 mins and recovery and CNS are both better.

today im going for:
3-4 work sets of 5 reps squat
- 90 second intense quad stretch
lighter SLDLs set
- 60 seconds hamstring stretch
2-3 worksets of deads
- 3-4 widegrip hangs to stretch and loosen up the back

[Bootyhound]

I just got into work late, but I wanted to address Baseballer on my curls and triceps extensions,

1) when you have a family and a wife that doesn't drive, I really cannot have a mapped out regimat unfortionatly, the cool thing is there is no anxiety about, oh I've got to do legs tomorrow, I don't feel like it.

Its more like, you know you are going to do something for your body and you just sorta feel what your body can do.

Like last night I really wanted to do bench, but I was still sore legs and upper body and I know Weds morning I want to do bench, so by feel by knowing how I feel I knew I couldn't have a good bench session now or weds if I tried to go all out, so I figured what the hell, I've gotta do something.

I figured light weights and low intensity shoulder work, and trapz (which looked like a Greek Statue this morning from the concentrated pumplast night:wink: ) was my best option. I threw the abs in between trap sets, because I don't exactly have a sixpack.

So about Saturday, I usually do close grip, not to close but with elbows tucked in, and on close grip I do lockout SO you get a full extension.

I do my close grip after bench which I did last Thurs. night, so to enhance my pump I had from wind sprints I figured, while the bloods flowing lets throw in some sets of really strict form medium intensity isolation arm movements.

You see, I want 3/4 of an inch on my arms, which currently are 15.5, cold 16 to 16 1/8 pumped. I want to get to about 17.25 pumped when I want I can look like I have cannons, but still be a pedestrain when not pumped. Chest is close to 44 inches so arms could catch up a little than again I'm only 5'10 1/2 and have an arm span like a dude 6'2.

So with that said my focus is on arm size so I'm hitting them with medium to high intensity all week (like every 2 days do something, even if its light), thats usually how I get them to grow, when I go real hard core on arms once a week, I don't grow much. When I hit em hard 2 x's a week I overtrain,

so yes thats not my real arm routine just a little side workout to keep em pumped, I want to stay pumped all week now, seriously I think I 'm turning the corner back into a healthy lifestyle phase.

I strongly advise this style of working out, no schedule when you have hit a period of overtraining and are bored with your pre-planned routines. You get it done and don't have a major workout responsibilty on your mind all the time. Just call it the in-between cycle Phase.

This is a typical cycle for me, when recovering from a few weeks of alcohol bingeing, bad diet, and no real workout regimate (hey sometimes your brain needs a rest to ) I just sorta shoot from the hip for a few weeks, I get back into shape and then go on a discipline program until, I either get bored or overtrain, or have to many distractions to focus on my health.

But that is my focus the majority of the time, one of these days I'll get mind, body and soul perfectly in line:P

[Bootyhound]

Sunship, I will dig up some rotater cuff excercises, main thing is light weights focus on a negative resistance up and negative resistance down. 25 to 50 reps.

Try to hit as many angles as possible, I will post some more scientific info later.

start with 25 reps 2-3 sets at 2 pounds strict form, 2 x's a week, maybe one before a light bench session, then the next week go for 30 reps 2-3 sets then work up to 40 or 50 reps, and then bump the weight up and cycle back down to 25 reps, like at 5 pounds, and repeat.

Those are very small muscles so they respond to light weights and strengthening them is not a real intense process, its just like a 10 to 15 minute warm-up while your stretching.

It pays though, the stronger those suckers are the more intense your power workouts can stay.

Baseballer Nice info, that looks alot like my base routine,

there is so much you can do with training your body, you can have a M-W-F split like a football player and focus on speed / conditioning and functional power moves,

You can do 2 a days at 30 minutes a session to have higher quality bodypart specific workouts, or cardio morning and lifting at night,

I always thought doing a 2 on 1 off; 3 on 3 off split,

the 2 on 1 off part - Power and Functional Training

-stimulating Testosterone levels

day 1) upper body - power training; light
day 2) lower body - power training; light abs


focusing on intensity and periodization over volume

than the 3 on 3 off - Volume and growth specific like a body builder training each body part to failure and

stimulating Growth Hormone.

day 1) chest, triceps, abs

day 2) quads, hams, and calves

day 3) back, biceps, forearms, abs

3 days off to recover (maybe some cardio here and there) from the Volume and be fully glycoed up for power and explosive training.

It doesn't fit into a 7 day week though, but Its a pretty kick ass 8 day stretch, plenty of work and plenty of recovery.

[jason12]

rotator cuff injuries are not usually something that you can fix by yourself. I know a lot of people who had surgery on their rotator cuffs because nothing else would work. I would 1st try to go to a physical therapist and see if they do any help because if you are going to try some strange exercises then you really have to be doing them right.

[Bootyhound]

Dude, my rotater cuff is fine, When you lift heavy you can tweek the shoulder and the first sign is inflammation and soreness and bad range of motion.

And the last thing you want is surgery, most that have surgery NEVER get back 100% plus it can set you back longer than necessary.

if you can lighten up on the weights, take a layoff, ice / massage and strengthen w/the basic rehab excercises you can avoid surgery, I would only do surgery if you have a completely torn rotater cuff, in time a partial tear can come back and comeback stronger

The purpose of all of my rotater cuff talk, is so you do not injure it, so you increase the quality of your heavy lifting, get it:lol:

I could be wrong but, have gotten my shoulder injuries back every time, it just takes about 4 months, before you can go back to normal.

My problem is, I continuosly overtrain when I start to get stronger, instead laying off and maintaining new strength, I always get over anxious and keep pushing harder = injury...

I never said I listen to my advice :P

[Bootyhound]

Should you go to a physical therapist to teach you how to do PE, or how about hangin' your prick for 5 hours at a time,

maybe you should see an expert so you don't ripp your dick off:mrgreen

you might want to see a specialist so they can inflate there services showing you basic shit a 10 year old could figure out on his own,

give me break, check out these excercises really easy shit, if you can hang bungee straps and 20 pound weight from your dick with your own supervision and guidance you sure as hell could do these basic movements to prevent shoulder injuries from occurring:D

check em' out, don't get to confused

http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html

[Bootyhound]

That was some major ROID nation chatroom, Sunship Ha,haha,haha

fuckin Roiders:cheeky:

[Baseballer8]

Did I miss something on roids? :?


Ok one exam down now time to blow some steam at the gym

3 sets 8 reps front squats for form mainly for the core strength since I didn't get a good leg workout in yesterday since the gym closed early
couple warmup sets normal bench
ME bench from pins set just above chest level (my sticking point)
3 sets 6 reps standing overhead shoulder press
3 sets 6 reps close grip bench to finish off the day


Sad thing is I will never leave the squat rack for these and nobody will even care as they all go do frat boy exercises and use machines.

[Bootyhound]

Rock On' Baseballer crush-it!!!

[jason12]

They don't have professionals who teach pe. The closest to that would be anyone who sells pe information and they are technically professionals in pe. A lot of people buy pe information and buy pe products.

Either way a physical therapist is FREE if it excepts your insurance. They work wonders and you get a FREE massage! I have had plenty of injuries that taking time off didn't do shit. I think my muscle healed wrong and was always really tight and causing me a lot of problems. I had to go to therapy and have them do that shock thing and a few other things which eventually did the trick. Yeah you can go out and buy DR ho's Fibromyalgia Double Massage System and just stick it on your body but why bother (I watch a lot of informercials lol) . Initially the doctor just told me to take off a few months and see how it felt and work up slowly..... Yeah great information. I did that and tried plenty of shoulder exercises that are SUPPOSED to work great. Its not really that you can't find the information out there or that you can't do it right but that you have an insane amount of information to pick from. THen when you find something you have to get it right on top of that. I would rather have a doctor direct me in some way.


There is also information that tells you how to do exercises but how many people do you see doing things WRONG. I have seen very very few people who do things right. So you are saying someone can fix themself within a day of yahoo searching better then someone who went to school for years and years and then actually experimented with these things?

[jason12]

Also there is NO way to know how bad your injury by testing yourself. There are cetain things you can benefit from a professional that you can't possibly do to yourself. I have gotten deep tissue massages (SUCKED) but it actually helped me a lot for other problems I had. Also for my shoulder I had acupuncture done which was great. And that is something that if done wrong can REALLY screw you up.

[Bootyhound]

Its all good, definatly if you feel you have a serious problem that you can't resolve on your own, there are therapys that will do wonders.

get an MRI it will cost you at least $650.00 but hey at least the mystery is over. If you have decent insurance than they will take care off it or most of it,

you just seemed to be dissing on the idea that you can prevent that shit by doing basic movements to provide insurance against rippingyourself up, hey if you have a shoulder issue I'm sure you are sensitive to it good luck with it and avoid surgery at all costs,

Imyself have had clicking, pain, bad range of motion, and with rest, Ice, self rehab I get it back all on my own,

but yeah If you can't lift your arm you have a problem, if not more than likely you can fix it yourself:wink:

[jason12]

you just seemed to be dissing on the idea that you can prevent that shit by doing basic movements to provide insurance against rippingyourself up, hey if you have a shoulder issue I'm sure you are sensitive to it good luck with it and avoid surgery at all costs,

Imyself have had clicking, pain, bad range of motion, and with rest, Ice, self rehab I get it back all on my own,

but yeah If you can't lift your arm you have a problem, if not more than likely you can fix it yourself:wink:

Nah I wasn't even talking about preventing an injury. I agree with you on that 100%. I was talking about fixing one. I never had a problem with my rotator cuff itself so I was never told surgery would even help because it wouldn't. I was only concerned because some people might need surgery and might not know if they don't go to a doctor.

There is a product I heard about called biofreeze that is supposed to be amazing. It is like an icy hot but the smell fades quickly and it works better. I know physical therapists use it on their patients but they also sell it in smaller dosages otc.

http://www.drugstore.com/search/search.asp?searchtype=1&trx=28198&trxp1=60&ipp=20&srchtree=1&search=biofreeze

What seems to help for me is doing cardio before a workout. It helps warmup the body before I even touch the weights.

[Bootyhound]

Cool stuff stretch, probably worth it for $12.00.

[Rum_Runner]

They had that stuff throughout the last marathon on ran at the aid stations to apply to your stiff muscles while you were running, wish I could say that it did any good in my case. Not the products fault mind you but my lack of training. The odor was not over powering

[jason12]

Cool stuff stretch, probably worth it for $12.00.

They actually sell it on amazon for a little less then 6 dollars. I actually just baught one of each kinds that they make lol.

[K-man]

Biofreeze kicks ass. I have trouble with my back and I found that its the one thing that helps when the muscles get inflamed. Cant recommend it enough.

[Sunship]

That was some major ROID nation chatroom, Sunship Ha,haha,haha

fuckin Roiders:cheeky:

oh that intensemuscle place?
yeah hahahahaha

[Bootyhound]

Yeah, those were some scary dudes!!!

I really don't understand when dudes get that huge, but hey, to each his own. If I where to take roids I would rather train so I could power clean 350+ pounds at medium size,

and have a 40" vert so I could do 360 slams in church league, not be so freakin huge you need help putting on a pair of shorts:)

[Bootyhound]

intense muscle place

- a perfect discription, hahahah:cheeky:

[Sunship]

felt a twinging in my shoulders this morning, very very slight but its there

strange that its come from squats, tho i have a wide arm stance that probably contributed. skipped upper body today in place of rotator cuff exercises, NOT gonna let this get out of hand.

[Bootyhound]

No need to get paraniod but definately good to see your gonna strengthen those suckers up. It'll pay off and take a few weeks to notice a difference.

Just don't go to heavy for the time being and close up that squat grip and once you get the bar set, balance and relax.

[Spike]

These are some good Rotator Cuff Exercises (http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html)
If you have a dodgy shoulder alternating a bag of frozen peas with one of those microwaved wheat sacks every 5/10minutes for as long as possible does wonders. Just stuff them under a T-Shirt and watch TV.

[Baseballer8]

The rotator cuff is what knocks out most top lifters so keep those babies in shape and you will lift longer and with fewer problems.

So just finished my 3 week deadlift cycle and now going onto a 3 week back squat ME cycle. I am hoping to hit 405 by week three, which would put me in good position to surpass my end of the year goal of 500lb.


BTW my legs are getting strong
215 SLDL's for 6 reps with perfect form
275 Front squat, which I just started doing for the first time in my life so that will be my ME after back squat.

Upper body is seeing gains but not as quick
185 from pins just above the chest. It is something weird having no momentum or motion just pure explosion
105 for reps on standing overhead shoulder press.
I will be starting 3 weeks of ME dip cycle so I think all my lifts should go up since my triceps were the weak link.
Also I am now able to hang a 45lb plate and do pullups so my back and biceps are also getting stronger though not necessarily bigger :?

[Sunship]

ah yeah spike, the top 3 of those RC exercises are the ones I've been doing, along with the rotations in that thread I posted before.

Nice lifts you got there base!

[Bootyhound]

Dude sounds like you are crushing it Baseballa, Saturday 2.25 miles with the kid (35 pounds) in the running stroller, very hilly took 22 minutes.

dropped his butt off and did my serious stuff, 10 uphill windsprints, and crushed the trapz and Bi's with like 6 supersets,

and yes a good Carbo, Protien mix, w/ some glutamine, and L-Arg/L-orth stack mixed in, and a nice 15 minute ice soak.

Did about 4 hours of yardwork yesterday, so I'll break today, and lift Tuesday,

legs should be ready for a good run by Weds, I need to clean out the garage and buy a speed bag and a squat rack, and I will start my get huge cycle probably in a month or so???

right now, just staying in shape and trying to get down to 6.5% bodyfat w/o loseing to much muscle.

In a few weeks my legs are going to be in great condition, so I will be putting in more running/legs workouts.

Its a process, but feeling good:)

[Rum_Runner]

You are a F*cking Freak, you go Booty

[Bootyhound]

Dude, I'm sorry Rummy, It took 22 minutes, I guess a little sub-concious exagerration. But it is hilly, and you get nooooooo-arm pump holding that stroller.

I knew it was going to be a long workout/post workout, so the good devil said invite the little guy to join you, but it bites pushing that stroller.

[Rum_Runner]

I love pushing the little one when I go out, our best friend is The Bob

[Rum_Runner]

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[Baseballer8]

I see you Rocky Balboa and raise you a modern day clash of the titans :cool

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[Baseballer8]

A hard learned lesson: You will hurt yourself not going for your max, but rather when concentration lapses on "easy" weights

Today at the gym I was planning on working a Max Effort Squat day so I was warming up and getting my form right when I hurt my lower back. I only had 225lb on the bar which is a 100lb less than what I know I can do and while warming up I was tight in my lower back and half assed the reps. Well I was wondering if the safety pins were set high enough so during my lift I lowered my head to see which rounded my lower back and then went to push the weight up and felt the worst pain I have had in a long time. My lower back killed and my right leg was numbing up. It was painful unloading the bar to the point I left it for the gym workers to take care of. I am now bedridden most likely for the rest of the day but a hell of a lot smarter now. Hopefully a week off and some ice and heat treatments will solve everything.

Remember guys to tighten that core and have 100% focus when lifting.
Lift every rep as if it were your max

[Wylde Bill]

I have this terrible workout problem. I train and train until I am benching 225 and then I don't train until I weigh 225. One of these days I should try and stop that old teeter totter effect.:cool

[Rum_Runner]

Sorry to hear about the back Baller, hopefully you just tweaked it and it will be fine in a week or two. I am heading to the Ortho in a couple weeks for this damn shoulder. Good Luck

[jason12]

A hard learned lesson: You will hurt yourself not going for your max, but rather when concentration lapses on "easy" weights

Today at the gym I was planning on working a Max Effort Squat day so I was warming up and getting my form right when I hurt my lower back. I only had 225lb on the bar which is a 100lb less than what I know I can do and while warming up I was tight in my lower back and half assed the reps. Well I was wondering if the safety pins were set high enough so during my lift I lowered my head to see which rounded my lower back and then went to push the weight up and felt the worst pain I have had in a long time. My lower back killed and my right leg was numbing up. It was painful unloading the bar to the point I left it for the gym workers to take care of. I am now bedridden most likely for the rest of the day but a hell of a lot smarter now. Hopefully a week off and some ice and heat treatments will solve everything.

Remember guys to tighten that core and have 100% focus when lifting.
Lift every rep as if it were your max

If you would have done the same thing with 100 pounds more you would have hurt yourslef more no? Either way hopefully its nothing and you wont let that happen again. Good luck on the recovery.

[Baseballer8]

Actually Jason I don't think so. What happened was I figured ohh light weights so I can break form and just check something. If I was lifting with heavy weights my form would have been perfect and this wouldn't have occurred. When you loose concentration and slack you will hurt yourself.

[jason12]

oOo I get what your saying. I have done my share of dumb things thinking that something is light. We used to roll the 45lb plates to eachother and toss them around thinking how strong we were. Well one time I rolled the plate and it went a little off course so I went to grab it and as I got grip it fell and twisted my shoulder real good. Either way I wouldn't put the blame on weight rather then the person handling the weight lol.

Its like when I used to play around with guns. I got a hold of a shitty hand pelet gun and it barely shot through cans. Well I was running around shooting everything and rolling around like james bond shooting all over when it must have hit something decently hard and bounced back and hit me in the eye. Now I don't think I can blame weak guns for injuries now can I lol.

p.s. Im just breaking your balls lol I get what your saying.

[Baseballer8]

Alright I am going back to the gym today lets see if the back is better

[Baseballer8]

How's everybody's workouts going?


My back is about 95% was able to squat earlier this week but it was weak and had thoughts of a recurring injury in my head so didn't push it hard. Tomorrow is a speed day for my legs so I will be doing front squats and maybe some overhead squats to help my shoulders out a little more.

Booty hows the cutting coming along?

[Rum_Runner]

Monday I go see the ortho about my shoulder. I do not know what I want him to say. I want there to be nothing really wrong with it, but I also want answers to why it hurts all the freaking time where I cannot even enjoy picking up the little one without feeling some pain. I hate to say it but I think it has gotten worse with rest then when I was lifting ultra light. Will see though.....

[Bootyhound]

You probably strained it picking up the little one Rummy, I'll keep my fingers crossed that its just something minor.

Cutting is not going well, I was busy all last week getting the house ready for kids Birthday party. I'm still in a funk this week with diet and everything. Next week its back to business,

[Rum_Runner]

Thanks Booty I appreciate it. Only time will tell.

[Zoran]

damn Rummy getting old now???? :wink: :D just kidding man, I hope everything goes well for you !!!

keep it up dude!

[Rum_Runner]

Yes I am and have felt everything for the last 6 months, crazy shit but true unfortunately.:cry:

[Zoran]

ohhh c'mon gimme a break!!! Go fuck some hot asian petite babe!!! :twisted: be gentle tho... no astroglide this time!!! or maybe... ohh WTF go ahead!!! hahaha

[Rum_Runner]

Gerard Butler workout from the Movie 300 was in Men's Health March issue and if you want to try and find it. I think this as some of the shit in it.
http://www.menshealth.com/cda/articl...0013281eac____ (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=de42ad5c08450110VgnVCM10000013281eac____)


http://www.menshealth.com/cda/articl...0012281eac____ (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____)

[Rum_Runner]

Good news from the doctor says I have the ok to lift that to take it easy and limit full range of motion from chest exercises for now. I am so fucking happy right now. I am not on the DL any longer.

[Sunship]

congrats rum! :D

[Bootyhound]

Way to go Rummy, you'll be back to 100% in no time.

After 2 weeks of a hellacious schedule and minimal exercise, I hit the bench yesterday.

I didn't feel like doing the whole, regular bench than close grip song and dance.

So I just did nothing but close grip Like 8 sets worth, I pyramided up to 200 for 8 reps, not incredible but I think after those other high rep sets infront, and pushing out 8 good ones I'm getting my strength back.

It was sweet just like a 25 minute workout, my arms, chest, and shoulders where totally pumped, because after my heavy set I pyramided back down to 135 and high quality high reps.

today will be a running day, I need to buy a squat rack.

[Baseballer8]

Way to go Rummy thats great news, now comes the hard rehab part but you'll get it just fine.


Nice workout Booty I bet you are gonna be sore after that one. I would check ebay for squat racks as you can get some good ones for under $500. Seriously 80% of my gym time is spent in the squat rack and that is just because our squat racks don't have dip bars or good pull up bars in them.

[ownd]

a few months ago i was benching 305
shoulder pressing 100 lbs dumbells
205 military press
i never really did squats.

Now im doing a lot lighter weight and circuit training, to burn fat.

[ownd]

Gerard Butler workout from the Movie 300 was in Men's Health March issue and if you want to try and find it. I think this as some of the shit in it.
http://www.menshealth.com/cda/articl...0013281eac____ (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=de42ad5c08450110VgnVCM10000013281eac____)


http://www.menshealth.com/cda/articl...0012281eac____ (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____)


ive been doing this program for past month its awesome, i have puked over 5 times.

[Baseballer8]

Nice stats Own'd but I would suggest doing squats and DL's to help make your ground game more solid and stronger. Also your kicks would be devastating.

I would suggest you lift heavy and make your diet perfect to cut. Like how many calories you take in a day and how is that divide between your macro nutrients? Also I would add in interval training especially wind sprints and jump roping. Nothing like getting stronger faster and more agile at the same time :cool

[ownd]

Nice stats Own'd but I would suggest doing squats and DL's to help make your ground game more solid and stronger. Also your kicks would be devastating.

I would suggest you lift heavy and make your diet perfect to cut. Like how many calories you take in a day and how is that divide between your macro nutrients? Also I would add in interval training especially wind sprints and jump roping. Nothing like getting stronger faster and more agile at the same time :cool


I do dead lifts i love them, but dont do squats. IM actually sore as shit right now from my circuit yesterday i did,
25 wide grip pull ups, 25 dead lifts @ 135, 25 Box jumps, 25 Floor Wipers, 25 Power Cleans, 25 Push ups, 25 wide grip pull ups in 13 mins.

Plus a bicep work out.

My diet i have been trying to cut but let me tell you i really suck at dieting, basically i have taken out carbs at night entirely and just load up in the morning / lunch time, i try to space out meals more and eat small between them. Keep protein high and have some nuts and cashews as snacks. other then that just eat very clean and what not.

[Bootyhound]

Thats a bad ass circuit Owned, I'm jealous as fuck. I'm back drinking again, and lifting. I'm gonna maintain and getback on a schedule in 2 weeks after a little beach trip.

I'm a beast anyway so, I'm just going to enjoy the summer for now, the weather in Georgia right now is absolutely perfect.

I like that circuit keep posting I want some ideas.

[Bootyhound]

how many reps where you doing shoulder press, seated or standing. and the 100 pound dumbells, seated??? how many reps, that is heavy as a motherfucker man.

Don't tell me it's on a smith machine either BrA!!! that shit don't count.
The most I've done reps with seated dumbells (decent form)for like a set of 8 reps each arm would be like 70 pounds.

Are you repping out at 305 on bench. Most I have benched is like 360, shoulder says fuck it. But I'm gonna a make another run at 400 maybe later in the year.

Right now if I tried to rack it for a 1 rep max I'm afraid it would only be around 315 if given a 2 weeks for preperation.

That alright the last run I went from 300 to 350+ in like 8 months, the problem is I just stayed heavy for too long, ALWAYS PUSHING EVERY SET EVERY REP.

thats why I hate LA FITNESS, I get this complex like I want to be the big Dog throwing up the big weight.

I saw this dude there an Eastern European, prolly 6'2 260 clean 225 sit in the seated dumbell press seat and pound out like sets of 8 good form, than he would just throw the weight down. He would do like 4-5 sets, unfuckingbelievablePOWER.

I wanna do just one cycle of Growth Hormone some day, just one cycle to put on like 12 pounds of muscle I would be like 5"11 217, shrdded and able to dunk a basketball again, sucks getting old:cheeky:

[Bootyhound]

Lean, not shredded. My body doesn'twant to be shredded, I start to feel like shit if I drop below 6% bodyfat.

[pipeinstaller]

You've never been below 6% dick head...I would bet that actual measurements would be closer to 10% body fat. Even that would be stretching it!!! Come on....there are dudes that are pro bodybuilders that rank at 6% body fat.

Just another pipeinstaller bust-in! :lol: :lol: :lol: :evil:

pipeinstallerhasreenteredyourmothersass!!!:D :D :D :mrgreen

[Baseballer8]

Booty anything is attainable if you put your mind to it and stay dedicated. Hopefully by Jan I can weigh in at 200lb at 8% BF. I only put on 5 pounds in the last two months so I might have to up the BF from currently 9% to 10-12% so I can grow and not be catabolic.

[Bootyhound]

Isn't it funny how pipeinstaller is too much of a pussy to post a real or legit post, always noise. I'm probably about 9% at the moment but not bad for someone drinking hella lot of beer, and not paying attention to my diet. Bodybuilders have to get below 5% to be able to see abs, at 6% you might show a 4 pack at best. But Pipeinstaller wouldn't know because he can't stay on a workout program much longer than 2 days anyhow, Ha, Haaaaa!!!!!!

[pipeinstaller]

Wait a minute...I wanted to see the deleted post!!! I love it, I have this amazing way of popping in at the right moment and getting under everyones skin. Well, all most everyones skin....at "6% body fat" that would be some mighty tight skin!!" :mrgreen You know I was just f-ing with you bro!! I know you do because that was a really grand reply!! And hey...I'm working on the workout schedule. I am actually going to go full blast starting Tuesday. You'll see dick head!!

[Spike]

How are you all measuring body fat percentages?

The only true way I know about is dunking yourself in a tank of water and comparing the volume with your weight.
You need a % of fat around your internal organs - going too low for too long will fuck you up.

[Bootyhound]

I have gotten to 6.5% maybe 3 time in the past 2 years, and when I was that lean, I felt weak, and was always hungry. I personally us a digital skinfold pinch. You basically pinch only the upper part of your skin and do it 3 or 5 times to make sure know false readings. You can also guess, if you have a shredded 6 pack more than likely you are below 6%, it also depends on the person, I have thick skin so it is harder to see definition, especially in the stomach. I know that when I was down to 6.5%, you could see a faint 4 pack. To be fully cut I would have to get to at least 5% or below.

Good luck with the program, Pipeinstaller, hopefully you will be able to keep it going for a good 4 weeks, keep me updated. Personally, my program sucks right now, If I get 1 lift in a week I'm lucky :wink:

[Baseballer8]

Yeah around 9% I have a four pack going and at 8% you can faintly see all my abs. During cross country season when I was below that you could easily see them all. Its about body fat and also water retention. If you have a lot of water (which is healthy) then you will not be as defined. Those bodybuilders who are shredded have around 5% body fat but now water whatsoever in their bodies. After the show they are guzzling pedialite just to stay alive.

[Master Long]

After the show they are guzzling pedialite just to stay alive.

Wow, sounds like a marvelous profession. Wanna look like the man in the muscle mag now, kids?

[Sunship]

have you guys got much experience with staying at low BF % whilst maintaining muscle mass? routines and food intake and such?

[Baseballer8]

I can gain muscle at 10% BF or above. Below that and I am maintaining, and my diet is so restricted that I am prolly catabolic as opposed to anabolic.

I believe that most people know who Lee Priest is, if not he is one of the top body builders in the world constantly doing well in all bodybuilding contests. Here is what he looks like 10 months out of the year
http://www.chasingkaz.com/upload/2007/05/lee_priest_fat.jpg


And here is how he looks after two months of cutting up and dieting for Mr. Olympia

http://www.chasingkaz.com/upload/2007/05/priest103.jpg

Basically when you are trying to keep a low body fat level and maintain muscle you need 200gr protein, with clean carbs and healthy fats bringing you up to about 2000-2500 calories, your calorie intake will vary on how much muscle you have to support. Just at rest your muscles will burn 5 calories a day and the rest of your body will burn 3 calories a day. So when you start adding activities like working out and walking around and so on you can see how the calories can differ.

[Spike]

Hmm. I think you left out a vital bit of info with the 5 + 3 calories a day? Per kg of weight or hour? I think even the most lazy of fuckers will burn more than 8 calories loafing about in bed. :lol:

$100 says Lee Preist is dead before he's 60. That just isn't healthy.

[Baseballer8]

My bad thats per pound per day if you were to sit on your ass all day and never move. Basically if you were in a coma and wanted to maintain your body weight they would take 5 calories per pound muscle and 3 calories per other body weight. So once you start adding in training, everyday activities, and so on you will see that most guys need at least 2500 calories a day and if you weight train you need at least 3000 calories a day just to maintain your body.

[Spike]

Makes more sense.

Is there an easy way to figure out what percentage of your body is muscle/bones/fat/etc?

[Baseballer8]

Really the best way to go about calculating how much your body needs, because certain variables such as metabolism and genetics make a hell of a lot of difference between two people, is to chart your diet for a month and try to maintain say 3000 calories each day. Take you bodyfat measurements and if you are gaining weight but maintaining or losing bodyfat then you are right where you need to be. If you aren't gaining weight add 500 calories per day and chart for another month. If you are gaining too much weight then subtract 500 calories a day. Basically Spikey you have to stick to it and find what works for you based on your fitness goals. You have to eat big to get big and eat smart to get lean but either way health isn't something you accomplish over night but rather it must become an integral part of life.

[ownd]

the circuit i posted was only half of what they really did its supposed to be basically 50 reps of everything but i just cant even get close to that yet lol. In the shoulder press i was doing i believe 4-6 reps with the 100 lbs dumbells seated. 305 was close to my max ive never been a strong bencher so it was no more then 3 reps.

[billy1964]

ya,ll are too deep for me. I,ll just concentrate on how fat the dick can get.:mrgreen

[Baseballer8]

HELL YEAH


Pulled 500 from the knees deadlifting today:mrgreen :mrgreen :mrgreen :mrgreen

[ownd]

thats a shitload man.
ronnie coleman does 800 lbs

[Sunship]

shit, nice!

and there i was pleased at my 220 dead for reps ;-)

[Rum_Runner]

As you should be ^^ I am tired of being fat myself and am going to lose the weight I have obtained over the last three years. It is time to do it. It is time to rock it out.

[Sunship]

go for it rum :D
what sort of routine are you planning?

caught a cold yesterday. im always slightly more prone to getting ill when im on a lifting routine. when im better ill be back on track.

i want to get deadlift up to 300 for reps, squat up to 250 and bench up to 150/175. i drastically need to work on my bench - ive only ever really worked with dumb bells so far and im finding it tough moving over to bar as i can rarely get anyone to spot me. will have to try flats on the smyth as my max effort then suppliment with decline and incline DBs i think. hopefully i can reach those numbers within 1-2 months.

[Baseballer8]

Sun stay away from the smith and rather do reps on the regular barbell bench so that you won't be pinned but you will be able to get used to the feel of the weight and the motion. Then do your heavy work on either dumbells or with weighted dips. Weighted dips are the single best exercise you can do to supplement your bench because it works the same muscles and helps ingrain good benching form (elbows in and most of the work on your triceps). I rarely ever use the actual bench. Rather most of my work is done either in shoulder pressing and dips and my numbers on the bench are going up. I will hit the bench for three weeks when that cycle comes up but I find many people get too used to just benching and forget about all the other muscles involved.

[ownd]

yea ive been off my diet for a week or so, jumping back on NOW i just need to up the cardio drasticly since im cutting. Doing HIIT sessions sucks.

[Rum_Runner]

It has been a while three to four months since I have really done anything with my recent rash of injuries so I was thinking just walking into the gym and hitting anything for light reps will be a good start. Until I get truelly motivated.

[Baseballer8]

Ownd and Rummy get off your lazy asses and stop making excuses you are only holding yourselves back.

[BEAST]

Hey. ive been on my exercise bike doing that intensive stuff, and im really pleased. I had to take a bit of time away from it due to a couple of exams that went well...Im looking more toned and energy levels are higher and its summer soooooo PAAAAAAAAAAAARRRRRTTTTAAAAAAYYY :lol: and keep doing the excercises

[Rum_Runner]

Beast congrats on the exams, with the partying remember less is more

[Sunship]

Sun stay away from the smith and rather do reps on the regular barbell bench so that you won't be pinned but you will be able to get used to the feel of the weight and the motion.

i know smith is less than ideal for anything so i think ive just gotta nag a few people for a quick spotted set. a couple of months ago i had to bail out of a bench and fling the bar off one side. my weights on bench are SMALL now but i definitely dont want to be in that position in a couple of months with heavier weight. ive been working dips hard the last month and seeing good gains.

push days are now roughly 5x5s on:

flat bench
incline/decline DB bench
dips

shoulder presses have been causing nerve twinges in my neck, so i switched them for inclines, will put them back in a couple of months.

took the last few days off, been socialising and drinking before i start work, will get to fit a chest session in tomorrow then have to wait till sunday for the next

keep lifting all :-)

[Baseballer8]

Well thats why I said to do your heavier work with the dumbells. If you have to bail well you throw them off to the side no harm done. If I am working heavy bench work without a spot I will move over to the squat rack where I can set the safety bars and then do partial reps and what not.

[Sunship]

ah yes! i can use the squat rack

cheers mate :)

[Rum_Runner]

Did a nice Total arm workout today and did some light shoulder resistance movements to test it out. It felt good, I go back to the Dr. about the shoulder on Monday. Anyone know if getting a cortizone shot in the shoulder is a good or bad idea?

I have had them in my feet before just recently and have noticed great improvement in my plantar facititis as well as my hammer toe. Any advice or references to this would be greatly appreciated.

Or should I bite the bullet and look into surgery sooner then later. Do not worry I will be going over all of this with the Dr. I was just looking for others who may have been through this.

[Sunship]

i think ive read posts by people that have had shoulder problems over at ironaddicts.com, might be worth a look

best of luck with it, whichever way you go!

[Rum_Runner]

Thanks for the link I will read up on that

[Baseballer8]

Listen to what the doc says. If its going to be surgery in the long run then get it now. If you can avoid it but never need it then take that route. I think cortisone shots are both good and bad. Sometimes they work incredible but other times they mask a pain and problem causing more damage down the line. Like I started off listen to your doctor and tell him your goals. Tell him you want to lift and not just do normal shoulder movements like at the office or something. He needs to know all the facts to make a proper diagnosis.

[Rum_Runner]

Great advice Baller, I have been forth coming with him more so then I would of lets say 10 years ago. I guess being married to someone in the field has gave me a ton of insight on how much Dr.'s do not know and how much DR's go on what you tell them. No ones all knowing I guess. Baller you get reps thanks

[Bootyhound]

I'm digging the Close Grip Workout, threw in a variation. Once the poundage got a little heavy for close grip, I continued to pyramid up in weight w/ wide grip for the last 2 sets of workout, than pyramided back down w/ close grips when the poundage felt comfortable again to do so.

In between my bench sets, I immediately would superset in some medium weight curls for 15 reps strict form.

I think if I continue this I will get strong as fuck and huge arms:P

It went like this

135X15 Close grip ; 90X15 Curls rest 3 minutes

155X12 Close grip ; 90X15 Curls " "

178X10 Close grip ; 90X15 Curls " "

198X10 Wide grip ; 90X15 Curls " "

222X8 Wide Grip ; 90X15 Curls " "

198X8 Wide Grip ; 90X15 Curls " "

178X6 Close grip ; 90X15 Curls " "

155X8 Close grip ; 90X15 Curls " "

135X8 Close grip ; 90X15 Curls " "

Do you guys think I had a pump afterwards:twisted: :twisted: :twisted:

[Rum_Runner]

Pumped hell yeah, that looks like a nice little day at the gym.

[Bootyhound]

yeah bro, I just threw it in there it took about 45 minutes. I don't think I will be doing much for a few days but eat. I also think I will stick to light standard bench and curls next workout just for a little shoulder insurance.

[Rum_Runner]

your wife is lucky

[Baseballer8]

Not bad Booty looks like you blasted your arms there. You know how much I hate curls and would rather see you doing rows for the superset but if you are seeing good gains and not hurting yourself then congrats and keep at it.

[Bootyhound]

Yeah curls are a pain in the ass, I just use light weights. Plus I need to clean my garage its full of shit I barely have enough room to do jack. We did some re-modeling and all the excess furniture and extra pieces of wood, and toys, old oriental rugs, are taking over my power den.

I NEED THAT SQUAT RACK

[Rum_Runner]

quick shoulder update. Was given cortizone shot today. Will know in a couple days if it worked it feels good right now but we will see.

[Baseballer8]

Well Rummy hows the shoulder holding up?


Training has been good for me. I started strong man training to get ready for an event my school is hosting in July and also started training Judo. I would say that mat work like Judo is the most intense and fun I have had at cardio. Seriously I can see myself doing Judo/jujitsu for a long time.

[Rum_Runner]

Shoulder is great, thanks for asking. Still feel a little twinge but as far as lifting have had no set backs as of yet. But still to early, I love the fact that I can do pull exercises with my upper body again

[Sunship]

i've always been interested in taking up a martial art, i studied tai chi for a couple of years when i was younger. it makes more sense to me to do that as cardio instead of running on a treadmill.

when im back at uni im gonna start a gymnastics course :D

i've been hit back with food poisoning the last week and ive got glastonury festival next week so taking time off the gym, a bit pissed off but ill be back full steam after glasto

glad to hear your shoulders getting better rum

[Rum_Runner]

Thanks Ship. what festival are you talking about? What happens there? Anything worth traveling over the pond for?

[Spike]

http://www.glastonburyfestivals.co.uk/

[Sunship]

best festival in the UK by a long shot :)

two main stages, then acoustic tents, jazz and world stage, comedy + cabaret tents, fields full of alternative food and wares stalls, and so much more
then at night you head up to the stone circle and see the view:

http://img.photobucket.com/albums/v492/MidnightLamp/glasto800x600.jpg

:D

[K-man]

That pic brings back fond memories!! I was at Glastonbury in 2003. I would recommend the experience to anyone. Simply brilliant :lol: :lol: :lol:

[Rum_Runner]

Thanks Gents have a good time

[Bootyhound]

I wish we had more festivals in America, looks like fun mateys.

OK I drank alot Friday night and my wife complained that I am not as studley as before. I said you are crazy and racked 310 pounds on the bench, which had always been fairley easy for me.

We'll I managed to eat it 2x's with no spot because the wife wouldn't spot me. I didn't die because I managed to get it halfway up to the safety bar and wiggle out of the situation.

OK, if I was not drunk and properly warmed up, maybe I could have done it. The facts though. I am not in the best possible shape right now. I'm not fat, I'm not weak. I'm just not me.

So here is the deal, I'm gonna run 2x's a week and I'm going to lift 2 x's a week.

M-W-Th-Sat

Saturday has to be a run day or light lifting day, because drinking is fairly important for me in the summer on Friday night, as I do not drink during the week.

Thats the basic skeleton...

I am open to any suggestions seriously. It has to be that training split though basically.

but if anyone gives a shit and has some food for thought I wanna bust it out hard 4 days a week and get the diet going again. So hopefully I will be posting here more soon.:cheeky::twisted:

[Bootyhound]

Ok 2 mile run in the sun, good start. Wedsday Upperbody, Thursday Run. Saturday sprints, heavy bag, curls.

[Sunship]

have you tried cardio with a weighted sled or x-trainer?

lifters looking to gain strength AND get fit from cardio swear by an intense sled walk,

though our goals may be different, my cardio is always heavy resistance on the x-trainer, keeps the body anabolic and all that jazz and yet can still get a really intense CV workout done

[Rum_Runner]

5 mile run this morning pushing the baby jogger. Nice little workout. Beautiful morning

[Bootyhound]

Nice little run Rum Runner, 5 with the baby stroller. I bet that boy is close to 40 pounds now.

[Rum_Runner]

45 pounds

[Bootyhound]

Ouch!:?:cheeky: :cheeky: :cheeky: :cheeky:

[Rum_Runner]

Yeah we are talking at the least a damn big deffensive line man or a middle linebacker. monsterous

[Bootyhound]

good stuff Runner, my guy is 3 years old and a month. Currently 36 pounds, he has some long arms and is pretty lean upstairs. His legs are really powerful looking, he has knots for calves and big round knees. He even says yeah, my legs are strong.

I've got him doing pullups after his bath, and he has a right cross as solid as his old man.

[Rum_Runner]

Thats funny shit there. treat him right so that right cross does not knock you on your ass when he is 17.

[Bootyhound]

Yeah I know, we are tight but sometimes he will haul off and deck me....Ouch :? it's starting to hurt. I know it sounds bad but I always find it funny, I mean we are talking he throws his hips and shoulder into it:twisted:

[Master Long]

You know what you must do.
http://www.thebestpageintheuniverse.net/images/beatkid1.jpg

http://www.thebestpageintheuniverse.net/c.cgi?u=beat

http://www.thebestpageintheuniverse.net/images/beatkid4.jpg
:lol:

[Rum_Runner]

What a dick ^

[Master Long]

Well, it's definitely not a practice I'd endorse, but you're right. Maddox is a dick.

[Rum_Runner]

Thanks for feeling the same way:D

[Master Long]

That being said, Maddox can be funny...

http://www.thebestpageintheuniverse.net/images/package_for_bill.jpg

[Bootyhound]

I managed to complete M-W-TH-Sat workout program last week, I got a pretty solid workout in Saturday,


It was like 98 degree's so working up a good sweat wasn't real difficult
I ran a brisk 1/2 mile for warm up,
Did roughly 15 uphill windsprints started out, 15 yarders, worked up to 50+ yarders back down again,

Hit the Heavy bag for 12-15 minutes, and Did about 5 sets of high rep curls.

My shoulders, and lats are sore as fuck, today will be a running day, I'm still working on 2 miles, but Its a push it 2 miles, not a jog and verrry hilly, and hot...

So hopefully by next week I can start hoofing out a good 3 miles.

Weds I will lift, THursday back with the running shoes.

[Bootyhound]

Oh shit, its a running day. PAIN, hey any advice on running, my first mile is KILLING me, my second one is fine, I can really hoof it!!!

Any ideas on making that first mile easier, I'm thinking of more stretching and doing a handful of light 20 yard sprints so the blood gets to my legs.

I swear that first mile is like my legs are concrete.

Baseballer, whats the deal man. Have you quit trianing???:cheeky:

[Bobo]

Take it easy, some slow pace on the first mile. I've done some running, including six full marathons, so I can say it from experience: speed kills. Slow pace at first, let the "machine" start... and then gradually speed up as your heart and lungs gets synchronized.

[Bootyhound]

thanks, I'm hitting the gas to soon. I need to get that oxygen flowing like you say.

Breathing is crucial isn't it,

When I think about it, I try to take big belly inhales through my mouth, and then controlled exhales out my nose. It seems to make my running more rythmic and lesson the lactic acid????:neut:

Does that make any sense?

[Bobo]

Well, you definately should learn the proper breathing technique, to use the whole lungs instead of only the top part. But that's another matter, the important thing is to breathe.

A good rule in finding the correct pace: you should be able to talk. If you're gasping for air and it's difficult to talk, you're running too fast (unless of course you're on a hill run or on a fast pace run). A heart rate monitor is something you might want to consider if you think you'll be running for a while, it works like a speed meter.

[Baseballer8]

Yeah man I am just life is hectic right now and my priorities are family school myself and then fun. Taking care of the first three right now so not much time for CC but I am in the weight room like a beast right now getting ready for a local strongman competition under 200lb division and training judo and jujitsu hard right now.

[Baseballer8]

Starting a daily food and training log to track my progress over the next couple of months and to make sure I am eating healthily. Should be interesting :cool

[Sunship]

good to hear bb8
i may just have to join you!

[Baseballer8]

Yea when its constantly in front of you (I have mine in a binder) you are always cognizant of what you need to do and how much you need to do it. It also emphasizes eating throughout the day.

[Sunship]

yeah, the eatings what i can fall short on
when i get into the routine im fine, but if i break it i find it so hard to get back on sometimes

[Bootyhound]

Thank God June is over and I made it past the 4th of July, I can get some discipline back in life. Too many little meaningless holidays, Mothers day, fathers day. I love em, but they are distractions. Weddings, birthdays etc...

I don't have any of that shit Now, the horizon is clear. Time to intensify my workouts and crank up the PE for at least a 2 month onslaught.

Needless to say,

Great workout yesterday, I'm not as strong as I would like but here it goes

2 sets bench 185 12 reps

2 sets bench 155 15 reps

4 supesets

close-grip 135 12
strict heavy curls 15 reps


than I did 4 sets of concentrtion curls for like 15 squeez reps

than about 20 minutes on the heavy bag, shoulders are killing me today.

I have to run, and feed my body today, hard workout, and after that 4th of July drinking.

Good workout though, I hope the weight starts to go up soon.

[Sunship]

very nice booty

im starting again on monday. ill have a good 4-5 months hopefully without distractions, very much looking forward to reaching my lift targets by christmas

how do you fare with low rep sets?

[Bootyhound]

I do great with low reps, but I tend to tear myself down and up. As well I get addicted to low rep lifting and don't know when to stop.

So for now I am trying to just keep the shoulder fresh, and its been a while. Once I see strength gains in reps, sets, and wieght in this 8-12 rep area, I will get into some heavier stuff.

But I know my body and 2 weeks at a time with the high intesity shit and I have to back off.
But yeah I would like to press 400 some day, that would be enough for me.

but I'm only 31 and I have a history of overtraining so it all steady now. Just need to get the diet going again, and a squat rack.

I LOVE POWER CLEANS TOO, But like I said I have go with the less is more philosophy. I would like to be able to Power Clean 300, and be able to dunk a basketball again. I don't know maybe I am a little to old and ambitious but I think it would be cool.

[Bootyhound]

saturday legs where tired, from recent uptick in running, so I did a arm only workout, it was nice. Pryramided to heavy curls, did dumbell kickbacks. Also threw in some, close grips.

wanted to give the legs a rest.

Yesterday I did 5 miles, I think I'm running like 10 minute miles. I guess thats OK, I don't feel like I'm going fast, but I really can't push it anymore than that at the moment or I feel like I am pushing past my capacity.

[Sunship]

nice

been sticking to cardio to get me in shape for my hiking holiday
high-resistance on the X-trainer, alternating days of high-intensity 30-40 mins @ 160-175 heart rate and lower longer days at 130-140+ for 60-70 mins

it feels so fuckin good doing cardio in the mornings again, cant describe how much better my days are for it!

[Steve Madden]

As of now I'm doing a variation of the program minimum from Pavel Tsatsouline's Enter the Kettlebell. Three days a week I practice snatches, cleans and C&P's, followed by 12 minutes of swings broken up with 50-100 rope skips. Two days a week I follow the same template but I replace the swings/skipping with 5-10 minutes of continuous get-ups, switching arms after each rep.

My only issues are the blazing hot weather where I am and the stiffness that comes with someone who's knew to early morning sessions.

[Sunship]

early morning sessions are the best once they're over but only once they're over :)

[Bootyhound]

Madden nice workout, do you play ball. If I could do what I really want to do, I would buy an old wharehouse and just make the most badass workout facility, with a track. astro turf for agility.

Power training areas, boxing ring, 3 on 3 basketball corner. Be blasting some crazy, sick music none of this Pet Shop boys shit they play at LA fitness.

plyometrics corner, heavy bags, pull-up bars,

keep it with some basic hightech shit. At the same rate keep it dark and dungeony with an edge, so you aren't to comfortable working out.

[Sunship]

yeah cant stand gyms that are all bright and airy and full of shit music and ponces that do nothing but curl

the gym i train at is full of beasts and tho im one of the smallest i see there it definitely adds a whole fuckin lot to the workouts :twisted:

[Bobo]

Yeah, the good gyms are filled with beasts, but I kinda like the ones with nice chicks too... The only problem with those is to control the "mind". :lol:

[Baseballer8]

Just competed in my school's strongman competition. Deadlift at 315lb for reps, I knocked out 18 :mrgreen Farmer's walk with 140lb per hand I completed the 180ft course in 27sec

I am stoked

[Bootyhound]

Baseballer you are a beast!!!

So it looks like know one is working out much, neither am I. I have not been feeling to studly lately, I look in the mirror and I look studly but I do not feel good.

I have come to the conclusion my system is full of garbage and toxins and I am going to completely stop drinking alcohol for a month and 1/2, do low intensity exercise and Buy some de-tox kits,

I have heard really great things about the results of de-toxing,

since my system is bullshit right now, no heavy lifting or serious running until I finish the program.

After that I will increase exercise intensity and limit alcohol intake to no more than 8 beverages for weekend consumption, it can be done in one sitting or divided up upon the 3 days.

During the week I don't drink or have maybe 1 with dinner when I do drink.

Its just I know that the weekend binges are killing me and I am going to change the path and really clean up.

I feel that I will then start to see excelerated results...(in general health and workout results)

Does anybody here have any experience with this, enlighten me if you can. I am serious about this.

[ownd]

i feel like a fat shit right now i ate a chocalatee muffin for lunch

[Baseballer8]

Booty stay away from the detox kits they just strip your internals of healthy bacteria which convert vitamin precursors into vitamins and proteins which our body can't produce on its own.

Just adjust your diet full circle. Make it clean lots of protein healthy fats and lots of water and veggies and I promise you will feel better. Getting rid of the alcohol will help tremendously as it has an estrogenic effect on the body, especially hops which are used to make beer.

[Bootyhound]

Thanks, that seems to make the most sense,

what do you think about the 8 drinks a weekend deal...

I mean some alcohol can't be bad for you, right.

none of those kits are good, what about diet how should one accelerate the cleansing process, because I work out and don't even feel like its doing much, my diet and weekend alcohol intake is destroying me.

[Baseballer8]

Tell you the truth I limit myself to about 4 drinks a month, alcohol just affects my gym performance that much. Most of the time I am just drinking a nice beer with friends because we are out for some special occasion. Every other time I rather have a non alchy drink and I notice that my social skills improve with the less alcohol consumed. Alcohol can be good for you in the form of red wine. A glass of red a day is super healthy for relaxation and the antioxidants. Eight drinks in one sitting, well thats just going to lead to a headache later and don't plan on working out the following day and maybe the day after as it will still be in the system.


As far as diet goes, I am having tremendous success following the ketogenic diet. Basically I have 6-8 ounces of olive oil throughout the day each 2 ounces is 450 calories and gives you great constant energy throughout the day. With a lot of carbs in your diet you have insulin spikes which lead to fat retention and varying amounts of energy. I aim to have at least 200gr of protein throughout the day 50 once I wake up, 50 at lunch, 50 at dinner (after workout), and 50 at night. Carbs come primarily from milk which is my favorite drink. All in all I aim for 3000 calories a day at 183lbs BW.


My suggestion is that you write down everything you eat for a week and you will be surprised what you consume how much and how often.


Last not the best cleansing process for the body is a 1-2 gallons of water a day. Seriously this will flush all the toxins out of your body and perk you up better than anything else out there. It will also lead to increased energy as your body has enough water for maximum metabolic activity.

[Bootyhound]

It's probably pretty incredible I have stayed in the shape I have with my diet, which isn't bad. It just isn't good... I have before been more dedicated with the diet before, I just feel that the drinking is definately slowing me down.

I bet if I stick to the salads and water, fruits and veggies I can get the system back on track again.

[Baseballer8]

Make sure to keep your protein up or your body will eat itself. I suggest cans of tuna fish and chicken breasts.

[Bootyhound]

I used to eat tuna by the can everyday until I ate a few skunked cans, ever since I can't even think about eating a can of tuna.

I usually am not like that, but the last can I ate was like eating Rosanne Bars pussy after an aerobics session.

I like plain yogurt, whole wheat bagel, protien shakes in the morning. Lunch is tricky because work, and getting something efficient prepared the night before. I think I should just load up on turkey or chicken breast aon whole wheat bread, with like a banana.

I need some nuts, I want to eat cancer fighting foods due to family history. I am also looking at throwing in more of a Mediterranean Diet. I'm not going to hit the exercise hard until I get healthy and clean up. A couple of weeks. I can't wait to see what I feel like.

Who knows maybe I will start to PE again.

[hugh g rection]

BB8, what brand of olive oil do you use? Is it EVOO or just regular?

[Baseballer8]

Extra Virgin. If its not extra virgin you lose all the health benefits associated with it.

[boner7484]

Thanks, that seems to make the most sense,

what do you think about the 8 drinks a weekend deal...

I mean some alcohol can't be bad for you, right.

none of those kits are good, what about diet how should one accelerate the cleansing process, because I work out and don't even feel like its doing much, my diet and weekend alcohol intake is destroying me.

2 drinks a day is healthier than 0 drinks a day. any more than 2 is not good.

[CSX]

2 drinks a day is healthier than 0 drinks a day. any more than 2 is not good.

'Yes barman 2 pints of vodka please'

[hugh g rection]

BB8, have you ever had quinoa? I just started eating this stuff and it is crazy.

[Baseballer8]

Nope never tried it. I looked it up on google and it looks wicked healthy but also seems like it would be expensive since its a health food store item. Also the carb to protein ration isn't that great. All in all it could have a spot in a well rounded diet but I am trying to stay ketogenic right now so it has more carbs than I desire.

[Rum_Runner]

Interesting web site I found while looking up the before mentioned super grain. I tend to like it myself not that I eat it often enough but it is good in my opinion. http://www.nutritiondata.com/facts-C00001-01c21U1.html

I love the charts of the nutritional values

[ownd]

man i have been so unmotivated wiht working out and i am a work out freak just been so busy with work and im not a member of a gym so i only have the little SHITTy gym down stairs at my building which sucks a fat cock so i have no motivation go go down and work out their GRrrrr

at least my PE work outs are good lol

[hugh g rection]

Nope never tried it. I looked it up on google and it looks wicked healthy but also seems like it would be expensive since its a health food store item. Also the carb to protein ration isn't that great. All in all it could have a spot in a well rounded diet but I am trying to stay ketogenic right now so it has more carbs than I desire.

I'm using since I'm still bulking. It's a nice snack for me but it is kind of expensive.

I'm looking into supplementing it with some EVOO. I'm trying to bulk more healthy since I've become a little more interested in keeping my heart strong.

[Rum_Runner]

Yum-O, I desire that woman so much. She is so nextdoor.

[Baseballer8]

Is anyone else working out I mean damn get off your ass and hit the weights, what good is a big cock if you have a flabby body.



Started to add dumbell snatches to my routine and was doing ten reps at 75lbs (5 reps per hand). I really like the feel of these as they combine explosion and stability. I feel it in my legs lower and upper back shoulders and triceps. Other than that the weights are going up and so is my muscle mass. I am gaining weight and maintaining 9% BF so its almost all muscle.

[Rum_Runner]

Have been in physical thearpy for two months other then that getting ready to run my next marathon and working on my core

[Bootyhound]

We'll I made it 5 weeks no alcohol ( we'll a total of 5 drinks spread out), I have been eating healthier and doing a full body cleanse. I do feel better and my taste for alcohol is not too voracious. So it appears I should be OK with moderation now like no more than 2 per sitting.

After the first week I didn't even care to drink. Lost weight too. Now I'm sure there will be a special occasion where I will let it fly if you know what I mean.

It just felt good to control that demon,

Now that I am healthier I am going to ease into a workout program, and slowly tweek my nutrition to accomodate a more intense routine. In other words I'll proll start out just doing something 2 days a week, and slowly progress to a hardcore 2 a day program.

So for whats it worth that is an update.:cheeky:

[Rum_Runner]

And a good one at that.

[Baseballer8]

Awesome booty glad to hear your progress.


Judo is going great and I am making some sick gains in the gym right now. Really have been focusing on the standing shoulder press and all my pressing lifts have gone up dramatically. In the last three months I have added 50lbs to my bench and have done maybe three bench press sessions. Goes to show that sometimes working around a problem can be more effective than banging your head against the wall with a plateau. Also yesterday easily squatted 315 ass to grass completely raw (no belt) which is a nice improvement after being pinned by 265 for three weeks in a row two months ago. I wanted to go for more on the squat but it was at the end of a leg workout and didn't want to invite injury. I am thinking 365 in three weeks.

[Bootyhound]

Keep up the good work Baseballer, sounds like you will be due for a little recovery rest from the weights, wait until your gains slow down possbily in a few weeks and than just take a week or 2 off, eat good do a little maintenance running, core, and push-ups a couple times a week.

Than go back in totally Glycogened up go Medium weight for a week, and than max the next while youare totally fresh.

Just a rec, I thinkin' you take a big jump.

[Baseballer8]

The gains are just now rolling in and I have a good workout partner now so I can really push myself. Recovery will be needed but not too soon. I am thinking in 10-12 weeks whenever exams are will be a perfect time to step out of the gym for a good 2 weeks and let everything get back to healthy.

[cn2089]

Im pretty skinny, 5'11, 161lbs

Bench : 110lbs

I dont do squats or anything like that cause i dont know how to do them properly haha. I wana put on another 30lbs in like 5months. Any suggestions? What im going to be doing is low reps but heavy weights to build mass. But suggestions and tips are welcome.

[Baseballer8]

I posted a routine earlier that you should follow and if you eat right your goals are very obtainable.


Also there is no reason for you not to squat as it is one of the best exercises for your body. Read this link over like 50 times http://dieselcrew.com/articles/cleaningupthesquat.pdf
That is the bible as far as squats go.


Also to gain that kind of mass you are going to need to eat like a horse 3000+ calories a day and 200+gr protein a day. Also don't be afraid of losing the six pack for a while because you will be gaining muscle mass mostly but a little extra fat. Once you hit your goal you can cut the few fat pounds away.

[cn2089]

hmm thats fine cause i dont exactly have a 6pac right now :( It is one of my goals tho. Should i rely on supplement meals and shakes because i dont think i can afford to eat that much unless its fast food but i dont really wana be living on fastfood.

I am going for that beach body look.

[Baseballer8]

If you can eat that much on fast food you can eat that much cleanly for half the price of fast food. Olive oil by the shot for your fat needs, tuna in the can for your protein needs, potatoes for carbs and salads for your vitamins and what not. Also I drink 3 gallons of skim milk a week normally. Seriously I eat over 3000 calories a day for under $10 a day.

[cn2089]

Yeah sound good. Thanks.

[Baseballer8]

OK just got back from the gym and calling all of you out.


WHO HAS BEEN WORKING OUT AND STAYING CONSISTENT???

[CSX]

Good on you man! I'm now back on the wagon and training hard!
Eating clean, taking my fish oil(couple months and i'll never not take it now), ZMA(at least 5 nights a week), sleeping really well and i feel excellent.

[Steve Madden]

As of now I'm training on Pavel's kettlebell right of passage program. It consists of 3 regimented sessions per week, each centered around the clean and press and swings/snatches. I press in the ladder format, ie 1,2,3,4,5 ladders with each one having 1,2,3,4,5 rungs or reps in them. Then I role some dice to determine how long my swing or snatch session will be; yesterday I was able to pull 250 swings in 10 minutes without sucking too much wind.

My longer term goals are to accomplish 200 snatches with the 32 kg kettlebell in 10 minutes, and to c&p the 48 kg bell. Auxillary to that is the tactical pullup with the 48 kg and the pistol (one legged squat) with the same weight.

[Rum_Runner]

5 K today pushing the big man. Nice sweat for now at least

[K-man]

Reading this thread makes me tired!!

[Rum_Runner]

As it should. Today did laundry. Hey there is alot of stairs in my house:cool

[Rum_Runner]

Beautiful day I am going running, c-ya

[The Assman]

Its ARM day, favorite day, gonna take my vapor and hit the gym...


Stats:
Bench: 275
Squat: 345
Deadlift: 495
Weight: 195
BodyFat: 12%

[Baseballer8]

Nice stats man :cool

[Rum_Runner]

Damn Assman you are a stud.:cool Well just got back easy four miler pushing my lil one in the BOB http://www.bobtrailers.com/strollers/stroller.php?product_id=9

[Baseballer8]

We are all slackers here whats the point of a big cock if you have shit for a body :wink:


Lately my weight routine has sucked or been nonexistent but I have been on the mat (judo and submission wrestling) 4-5 days a week.