Workout

[Code_sucht]

Post pictures of the body you have, and the one you strive for.

We can all set a date and post updates, too see who has gained the most muscle mass and has improved their bodies.
We all, or atleast I do, obsess for the perfect body and we push ourselves to great lengths to accomplish this.

I will post pics later on.

[sketch3]

REMEMBER FOLKS SET YOURSELFS REALISTIC TARGETS
so a good target for me would be do absolutley nothing all summer

[MoNkEy]

http://www.popular-pics.com/PPImages/arnold_schwarzenegger_fat.jpg


I would much rather be like bruce lee.....

http://webfantasy.info/Bruce_Lee/Images/Bruce_Lee_01.jpg

[ODonthesetrees]

i wouldnt mind being dabaya...google him, hes an olympic lifter...

i got a couple pics of my bod but im so damn good looking if i post them up il lget tons of stalkers and shit, so ill spare myself

[Mike.]

http://pics.dmm.co.jp/digital/pride/tank_abbot.jpg
Try and fuck with tank, i dare you. guess who hes fighting next

http://www.pridefc.com/pride2005/images/fighter/354_l.jpg
guess whos in the cage now? hes in pride which is part of the ufc now

http://www.touchgloves.com/news/kimbo_sliceexclusive.jpg
tank abbot vs kimbo in the cage september 14th

[iBomb4KOG]

http://i13.tinypic.com/6bucg80.jpg



i want to keep the same body jus gain more definition n my arms n upper back

[vegimite on toast]

id love to workout,
sometimes i even do for a few months
then the laziness and drug use combine to throw the routine out the window
it gets to the point where finding the remote is a challenging enough endeavor nevermind the reverse curls and dips
mmm dip...
i must admit though working out is pretty homosexual
especially at the gym
one i was at there was this guy who would strut around, i never saw him lift a thing
the mirrors are even worse
the panting and the sweat and the shower rooms
the nipples through the gym clothes
it really makes me wonder how straight guys can do it and still freakout when they see a queer on TV or something

[Code_sucht]

So why not those that are not lazy set a bet, see who gains more muscle mass and post a before and after picture?

Just making the thread interesting

[ODonthesetrees]

So why not those that are not lazy set a bet, see who gains more muscle mass and post a before and after picture?

Just making the thread interesting
i wodul rape, once sumer ends im bulking up anyways, but this thread would die by the time anyones gained any decent definition...if you want to talk abotui working out pm me and ill instruct you to a better website, where you can actualyl get answers and do these sort of things youre trying to do in here

[syrup2]

ive been doing boxing for 2 years but ive been going hardcore at it for the last few months
if anyone really wants to get ripped fast they should try it
within 1 to 2 weeks you will see results

[ODonthesetrees]

boxing? that wont get you any bigger...maybe the pushups and whatever workotus you do in the boxing, but the fights themselves wont

if you want to get big fast, youll need to gian some fat, but eat everything you see, you want at least 3000calories a day, 40%protein, 40%carbs 20%healthy fats...and you want to be consuming 1.5-2gs protein for every lb you curretnyl have, do that and workout 4 days a week doing HEAVY squat, bench, deadlift, and overhead press...and youll get big real fast, then youll ahve to cut down after a few months casue youll gain some fat, but under that fat youll be huge

[syrup2]

I dont mean fighting
a boxing work out consist of not only alot of cardio but aswell hundreds of crunchs push ups heavy bags speed bag pull ups shit like that as well as benching and squts

[vegimite on toast]

boxing leaves you fuckin cut and fit but not necessarily huge
dancing around while maneuvering punches for rounds cant be done unless you're fit
this is all common knowledge though

[syrup2]

vegie knows whats sup

but like if your a heavyweight like me
you can just bulk up then do the rest of training youll be looking like holyfield or tyson

[revolt92]

Workout? i go to the gym occaisionally but i give up after a few weeks, plus the prices are waaay expensive.

I do sports to keep fit, not a workout.

[ODonthesetrees]

well workign out and sports are usually completely different(for men at least), most peopel workotu for strength, and sports are liek you said "to keep fit" aka to stay not fat

[JackJill]

Well, I'd like to be fit/trim, and as much as people keep heckling me, I still want abs (4 pack) Just because I already have the definition.
I did sit ups and crunches, but I noticed that I wasn't working out the lower abdomen. How can I concentrate my toning on lower abs, what kind of workouts?
I have a medecine ball and a workout bench.
Fuck the gym.

[Kruxos]

i dont work out, but im going to start soon, i need to get some meat on these bones!!!!!!!!!

[ODonthesetrees]

Well, I'd like to be fit/trim, and as much as people keep heckling me, I still want abs (4 pack) Just because I already have the definition.
I did sit ups and crunches, but I noticed that I wasn't working out the lower abdomen. How can I concentrate my toning on lower abs, what kind of workouts?
I have a medecine ball and a workout bench.
Fuck the gym.
if youre only going for a 4 pack why bother with teh lower abs theyre the last to show up and theyd make ti a six pack...

but if you insist, have you ever heard of hanging crunches? its a great way to isolate the abs, you have to get these hangers though(probably aroudn $30) and you put them on a pull up bar or the ceilign and you put your arms in them and they hold you up and you do crunches while youre elevated in the air...

another thing ive noticed relaly hits the lower abs is throwdowns, you need a partner for these, but you lie on uyour back and put your feet up to liek a 90degree angle, have your partner stand over your head and forcefulyl push your feet towards the ground, your job is to try and not let them hit the groudn and pull tehm abck up to the 90 degree angle, we usualyl do 30 second intervals of these but if youre really toned up already in the ab area you might want a minute, but these hit you out of nowhere and you wont be able to lift your legs back up

[Derogatory9o5]

Im a big guy... not gonna lie.. but I got muscle and I can play sports and loose my breath just as fast as a normal guy cause of special workouts for football.

[JackJill]

And by lower abs I meant middle abs ahah. Where my belly button is. I hoenstly dont' trust hanging a crunch bar anywher ein my house. The ceiling is something else, if you know what I mean.
But that last exercise sounds like a deal.
Thanks a lot Odon

[Mike.]

Workout? i go to the gym occaisionally but i give up after a few weeks, plus the prices are waaay expensive.

I do sports to keep fit, not a workout.

new gyms usually have to meet membership quotas so go to the end of the month and you can bargain with them and get a good deal

[toke_wdc]

i got muscles but i'm not ripped. i'm a pretty good athlete but i know i'm better in the water than on land. i beat my cousin in 40 yard swim and she was 3rd place in track and feild....i was trippin.

[revolt92]

I did have a six pack, and then i started drinking alot, then i nearly got it back but i went back to drinking. Now i have an almost six pack. But to be hinest i never trieds to get one, i just did alot of sports and the occaision weights and stuff and got one. But i don't particually like six packs all that much, i like how i am now...although i need to go a diet.

[shalf]

right her ya go me...shalf the one you all know and love...here i am ive lost about 10 pounds in 3 weeks so im really proud of that...any hints how to lose alot of weight quick...ishhttp://i46.photobucket.com/albums/f109/ajaxa/DSC00111.jpg

[revolt92]

If thats really you then stop eating whatever it is that got you like that, if you can afford it try and get a personal trainer. I know it sounds gay and that but replace fatty foods with fruit and vegetables. Also you will need willpower and lots of it...sports help....the gym...and just stick with it

[capo93]

Well, I'd like to be fit/trim, and as much as people keep heckling me, I still want abs (4 pack) Just because I already have the definition.
I did sit ups and crunches, but I noticed that I wasn't working out the lower abdomen. How can I concentrate my toning on lower abs, what kind of workouts?
I have a medecine ball and a workout bench.
Fuck the gym.

try lying on the ground with either your hands under your ass or by your side (underyour ass is easier) and then kicking like a flutter kick when you swim freestyle works your lower abdominals pretty well i find

[ODonthesetrees]

right her ya go me...shalf the one you all know and love...here i am ive lost about 10 pounds in 3 weeks so im really proud of that...any hints how to lose alot of weight quick...ishhttp://i46.photobucket.com/albums/f109/ajaxa/DSC00111.jpg


ok #1, loosing over 2lbs a week is uunhealthy and will lead to heart problems, and its not fat youre loosing at any rate above that...most peopel wont loose over 1lb a week of fat..so expect to be liek that unnless youre extremely determined and follow an intense meal plan and cardio

basically to loose weight youll want to do the following:

1)cardio every day, HIIT is best, google it if you dont knwo what it is

2)meal plan: youll want a cutting plan so youll want to be consuming roughly 10cals per lb of bodyfat a day, you want these calories to come exclusively from whole grain carbs, fruits & vegetabels, lean meats(tunafish and turkey breast are the best) and healthy fats (omega 3's flax oil etc...) you can find these in nuts, Natural peanut butter, dairy and vegetable oil

you'll want your calories in the macronutrient form of 40/40/20 to start off with, you can taper this to fit your own body though. 40/40/20 means 40%of your calories comes from protein sources 40% from carb sources and 20% from fat sources...remember "abs are made in the kitchen" so dont sit at home doing situps and crying that your not loosing weight, situps wont do shit until you have roughly 10% bodyfat, if i had to guess id say you have 22-27% right now

[shalf]

right thanks donthesetrees i really expected dozens of insults by now
yeh ill try to follow this plan of yours but one thing im only 14 so coould that be a problem
thanks again man;)

[sketch3]

being 14 isnt a problem..


















being 14 and that chunky is a problem

[shalf]

haha i know...well
I'm started HIIT on monday no point starting it in the middle of the week plus that way i have time to have my last fatty meal

[ODonthesetrees]

doesnt have to be your last "fatty meal" feel free to have a cehat meal once a week, not a cheat day, a cheat meal...dont overdo it though, your actualyl lucky at 14 you have 4 years where your metabolism will still be increased so id try to slim down in that time

I also forgot a tip: to lower ones metabolism instead of eating 3 square meals a day try to eat 5-7 smaller meals that add up to those original 3 in size, spacing them out closer to each other for one keeps you so your not hungry and two it speeds your metabolism by tricking your body into thinking its consumed ALOT of food and needs to slow down

I am not advocating this last part but smokign cigarettes does indeed make you not as hungry so if you smoke cigs already that might help you out in times of trouble wehre your craving that burger or whatever

[AteskOne]

And by lower abs I meant middle abs ahah. Where my belly button is. I hoenstly dont' trust hanging a crunch bar anywher ein my house. The ceiling is something else, if you know what I mean.
But that last exercise sounds like a deal.
Thanks a lot Odon
your belly button is in between you lower and mid abs.

i'm pretty fit. not bragging. i play a lot of sports and my mom is a physical trainer so i manage to stay in shape. besides my matabelism is very high.

[-Sinn-]

Im a total fat ass lol but i can hold my own really well ive been workin out lately to so im gonna fuck all y'all up

[ODonthesetrees]

Im a total fat ass lol but i can hold my own really well ive been workin out lately to so im gonna fuck all y'all up
well you should really consider getting in shape, theres many reasons to get in shape that are more than "holding your own" in a fight...id say the top 5:

1)attracting the opposite sex
2)increase confidence levels in ones self
3)to better your personal health
4)to better yourself for a sport
5)gain strength/size, usually to (insert #2 here)

[vegimite on toast]

fags only make me hungry
either hungry or tired
i tend to chain smoke so after 3 or 4 i feel sleep and hungry
which doesnt help
this is only when im smoking watching tv or something, never when im out

[ODonthesetrees]

same, but i never get huungry...only tired, i was speakign from personal experience abotu them, whenever i do smoke its usualyl a lot in a day and i wont eat at all that day which is quite annoying casue im trying to bulk up for my senior year of football, im decent sized but an extra 20lbs cant hurt when hitting someone full speed

[nero122]

for shalf i got advice
1 lipo
2 gastric by pass
3 butcher knife n sell the meat for paint money

[bigkingone]

i used to be not bad heath wise and such always been carying a bit of weight but played sports like rugby leauge and union and did weights but then i got carryied away in smoking, drinking, drugs, eating out due to never being home but ive tried to go back to the my fit ways but its dam fuking hard to get back into becasue lack of ecersise makes me so tired and un motivated to do anything at all so im going to try my hardest to get back into shape which is going to mean no mroe drinking or going out for a while...might be boring as heall but will for sure be worth it. also helps a dam shit load getting away from cops when ya fit...might even be able to run more than 300m with out chuking up HAHA

[nero122]

just do a hundred sit ups a day n in about 4 weeks youll notice a change but eat healthy aswell

[dreddysocks]

ive been working out for 2 1/2 years and am fit as hell, good luck to all of you guys!!! hard work does pay off ,if your doing it right

[ODonthesetrees]

just do a hundred sit ups a day n in about 4 weeks youll notice a change but eat healthy aswell
no thats dumb as hell, 100situps a day wont do shit, abs are made in the kitchen

you need a good diet to loose weight, and that good diet means 95% no shit foods, eat quality carbs liek whole wheat, sweet potatoes, and starchy legumes, eat lean protein like chicken breast, tuna fish, turkey breast and egg whites, a good multi vitamin helps to prevent viatmin deficiency , dont eat lettuce, eat spinach, its the same htings with more nutrients basically...i already told that other dude hwo to losoe weight, you cna follwo the sme program, its on page 2:D

I'm jsut curious for those of you that do workout what your lifts are and shit...aha this sounds gay as fuck but im interested

I'll go first...
Bodyweight:160lbs
Bench:225x1
Squat: 350x3
Clean: 185x1
Deadlift: 350x1

[dcite]

i should..(?)

[iwritebasic]

i like working out in the gym but i have like one fuckin 16lb weight that i used to do like a million curls with. but fuck if i had a gym membership i would work out a lot

[BoRe-719-]

when i first started working out i was around 130lb, 6"2". no i wasnt anorexic, just a rediculously fast metabolism. its nearly impossible for me to gain wieght. anyways i use creatine in conjunction with a few protien shakes now. i eat just as much as i used to(a lot). i wiegh like 164 now, all the wieght ive gained since last year is muscle, so now im just working at maintaining what ive got.

[sketch3]

im just like u were, can eat all day non stop and noy get fat,

[Oink.]

man the fuuck ive been mad workin out but drugs and drinking pretty much slowed that to a stop. i lost mad weight from e but gained it back within a few months i lift weights daily and still see like jack for improvements.


im like 5'7 190, not fat but not skinny its weird iuno got jacked arms thats bout all weight lifting did for me.

[toke_wdc]

i don't lift that much anymore since the gym closed....

200 sit-ups
100 push-ups with legs on bench
200 free weight curls
100 triceps presses on bench

i need a little work on my diet though, it isn't that bad. i usually stick to protein foods like chicken n beef but once in a while i have some sweets. though it doesn't really matter to me, i can eat all day and gain no body fat.....

[BoRe-719-]

man the fuuck ive been mad workin out but drugs and drinking pretty much slowed that to a stop. i lost mad weight from e but gained it back within a few months i lift weights daily and still see like jack for improvements.


im like 5'7 190, not fat but not skinny its weird iuno got jacked arms thats bout all weight lifting did for me.

diet?

[nero122]

donethesestreets make me a fitness plan for muscle pls lol

[ODonthesetrees]

man the fuuck ive been mad workin out but drugs and drinking pretty much slowed that to a stop. i lost mad weight from e but gained it back within a few months i lift weights daily and still see like jack for improvements.
working out everyday is bad, you gian muscle when you are recovering, which means you need time off, also liek bore stated your diet is a huge part of getting bigger, you need tons of carbs and protein everyday to gain weight, if you plan to gain massive weight youll gain fat too, but it doesnt matter because if your ginaing tons of fat with ehalthy food youre bound to have a ripped body uunderneath so you "bulk up" to where you want then "cut down" which is a diet to losoe the excess fat and show off whats underneath that youve been workign towards

oh and NERO222 fuck off, jsut casue youre unfit and liek being a lazy little bitch dont try to make fun of people who appreciate fitness in a thread abotu it

[nero122]

i was askin seriously im not fat i just wnna build up muscle i was asking cos you seem to know alot ?

[toke_wdc]

anyone got a better body weight exercise to work my chest? my body adapted to all the push ups I've been doing....

[ODonthesetrees]

i was askin seriously im not fat i just wnna build up muscle i was asking cos you seem to know alot ?
yeah ok sorry then...

diet is a huge component of workign out, but you wanted a workout program i think

do a simple one to start: like rippetoes startign strength

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

biody weight excersize for chest, there isnt much, just get some DBs and do DB flys supersetted with your pushups. Also pushups you can do in differetn ways, you can get 3 chairs and keep yourself elevated one hand on each chair and hten feet on the thrid one and do pushups liek that, fuller ROM, also you cna try with hands really far out wide or out in front of you, also if you have a small sibling have them sit on your back...

[nero122]

i forgot lol n i know this is dumb but are bench presses with weights . n thanks apreciate it lol i got the strenth but like i wan the definition like im not superman strong but i can use strength ?

[toke_wdc]

what else would you press? yes, they're with weights.

[iwritebasic]

what workouts can u do for your chest if u only have dumbells

[toke_wdc]

use them like a bench press.

check out this link for more dumbbell workouts.
http://www.sport-fitness-advisor.com/dumbbellexercises.html

[PROMO]

Damn ODonthesetrees, you know your shit.

[toke_wdc]

i bet you don't have better....

[ODonthesetrees]

aight DB workouts, you can do DB press liek he said, you can do that flat benched incline or decline, incline works the top of your chest decline hte bottom for that seperated cut and then flat bench works basically all of it, incline also works shoudlers

then you can do chest flys(i do those on occasion) its basically you lie down inclien decline or flat once again and you hold the weights in your arm at 90degree angle and then you move your shoulders kinda so your arms will move from in front of you to the side

go on BB.com database and they have plenty of info on excersizes and bodyparts hit etc

and thanks PROMO haha

[toke_wdc]

that link doesn't work.

[temzah]

working out everyday is bad, you gian muscle when you are recovering, which means you need time off, also liek bore stated your diet is a huge part of getting bigger, you need tons of carbs and protein everyday to gain weight, if you plan to gain massive weight youll gain fat too, but it doesnt matter because if your ginaing tons of fat with ehalthy food youre bound to have a ripped body uunderneath so you "bulk up" to where you want then "cut down" which is a diet to losoe the excess fat and show off whats underneath that youve been workign towards

oh and NERO222 fuck off, jsut casue youre unfit and liek being a lazy little bitch dont try to make fun of people who appreciate fitness in a thread abotu it

some ones been wathcing, 'getting rippped' on youtube

[ODonthesetrees]

no actually i havnt seen that...i dont use youtube unless someone else sends me a link from it

i love how people cant actualyl work out, they have to jsut have learned shit on the interent to know anything...

[nero122]

so im buyin some wieghts n that n i fought id get the 50kf plus an extra 20kg set as i can lift quite heavy shit but should i start out on a smaller wieght?

[ODonthesetrees]

no, just buy heavy shit now so you dont have to go back...70kg isnt alot though, my set is 300lbs and i need more weights sometimes, and thats about 140kg

once you start doing DLs and Squats youll quickly excellerate over 70kgs, average persons DL is around 60, and i know mine went up to 315lbs within the first few months

[nero122]

ok kl thanks for the help (u arent arnold swachaniiger are you)??lol

[ODonthesetrees]

well i was born the day after him...thats all you gotta know

[slEEt]

If you want to gain muscle then all you need to do is workout hard and eat right.
Make sure your doing all your exercises correctly, form can be everything.
Make sure you get at least 1-2G's of protein PER lb of body weight.

I weigh in at 170-175lbs and I can bench 275lbs for 4.
If you really are interested in working out and gaining muscle you can also goto www.bodybuilding.com and read.

[Kruxos]

i dont work out, not because i dont want to. because its boring. ied rather go to the park and play basketball for 2 or 3 hours with the asian kids like i usually do. i bet that doesnt hurt tho.

[ODonthesetrees]

I weigh in at 170-175lbs and I can bench 275lbs for 4.
If you really are interested in working out and gaining muscle you can also goto www.bodybuilding.com (http://www.bodybuilding.com) and read.
are you a member on BB.com? i loved that site for a while, but once you leanr the basics its kinda boring going on there, its jsut the same shit over and over

[ODonthesetrees]

havnt lifted in weeks besides a couple random bench max outs to maintain it...feel fat as hell and out of shape, sucks

im gunna go gym now

[Oink.]

man is it weird to have jacked defined arms but like nothin else, haha then agian it might be because all i do is work my arms. Its fucked not fat but not skinny but not chubby? iuno its weird anyone got some sortve explanation or wtf i can do to get the rest of myself ins hape (cant do cardio due to recent car crash). used to workout alot for months at a time but got turned off cause saw no improvements. maaan gettin into a routine is hard as hell.

[Oink.]

whats a quick/fast way to cut?

[ODonthesetrees]

swimmings probably the best way to do cardio, and you cant cut fast...the best thing is jsut eat healthy and do an hour or so of H.I. cardio everyday...

fuck footballs starting summers over, had to get equipment this morning so now im up

[Blackeyed_Pea]

lol that workout schedule isnt very effective, if your gonna dedicate yourself to the gym 5 times a week do it like this;

1 : Chest/Triceps
2 : Legs
3 : Back/Biceps
4 : Shoulders/Traps
5 : Abs/Forearms

That way your muscles are able to recover. Just remember, muscle building doesnt happen in the gym it happens during recovery which requires good nutrition.

[ODonthesetrees]

you're actaully an idiot, a 5 day split is a terrible workout, youre muscles dont need over 24 hours to recover unless youre doing fuckin olympian workouts without roids...ever heard of slow twitch muscle fibers and hypertrophy? well you wont get either of those if youre letting the muscle relax for 6 days in between working it...

also, if youre workign legs the day before back, you clearly dont train hard in the gym...a good leg workotu will make you wake up teh next morning and cant walk, nevermind go and do DLs and BB rows with anything close to heavy weight

[alive]

hey im 125lbs, 5" 9' and im wondering if someone (odonthesetrees?) could help give me a relatively quick (daily?) workout, the kind of thing that one would do in the morning and before going to bed. im just looking for something that would keep me in good shape, and gain some muscle if possible. i am looking to be able to hold my own in a fight.

lately ive been trying to get myself up to 50 consecutive pushups, kissing the floor. im up to 40. i tried sit-ups but my neck starts to hurt like hell. i look straight at the ceiling? and hands on my chest.


i have NO access to a gym, and i want all excercises to be bodyweight exercises. this is also because it somewhat goes with my philosophy.


thank you

[the terror of E]

got my ass back in the gym yesterday after a few month hiatius, landscaping 50 hours a week kept me in shape though.

felt real good going back.

i forgot how incredibly amazing the seated dip machine is. same with doing some tri pulldowns




i loves me some pulldowns, especially with the rope. get that nice twist at the end to fully flex you shit

[FaultO]

tri pulldowns? i thought triceps did the pushing... not pulling. how does that work havbro?

[nero122]

so yh i joined the gym n cos im pretty weak on the chest ive been doin mostly my biceps triceps n forearms on this all round machine also i know its not good haha but how can i do chest without too mmuch strain ?

[FaultO]

just use less weight.

[ODonthesetrees]

and good form, machines suck, most machines wont give youm uch if any effect in comparison to freeweights

for chest and tricep excersizes, do bench press, close grip[ bench press, DB flys and skull crushers...no need to work forearms unless you are obsessedd with them, theyll grow naturally as your arms and strength does

[alive]

hey im 125lbs, 5" 9' and im wondering if someone (odonthesetrees?) could help give me a relatively quick (daily?) workout, the kind of thing that one would do in the morning and before going to bed. im just looking for something that would keep me in good shape, and gain some muscle if possible. i am looking to be able to hold my own in a fight.

lately ive been trying to get myself up to 50 consecutive pushups, kissing the floor. im up to 40. i tried sit-ups but my neck starts to hurt like hell. i look straight at the ceiling? and hands on my chest.


i have NO access to a gym, and i want all excercises to be bodyweight exercises. this is also because it somewhat goes with my philosophy.


thank you




bump

[tense]

if u wanna get seriously strong u need to use freeweights, machines dont work out stabilizers

[ODonthesetrees]

tri pulldowns? i thought triceps did the pushing... not pulling. how does that work havbro?
triceps are the back of your arms, pulldowns are when you grab a cable machine and you pull teh cable down from its pulely on the top, your triceps are actually pushing them at the end but you start by pulling...


to alive:
for a quick an easy workout liek someone else said for all aroudn strength do this mon, wed, fri:

3 sets squats(parallel or ATG)
3 sets DeadLifts
3 Sets Barbell Bench Press(flat or incline)
3 sets Barbell Overhead Press or Pushpress

keep the reps between 5and10 and use the most weight you can hold for more than 5 reps, try to add more weight every week

EDIT: sorry i didnt read you have no access to a gym, ok then you want to do pushups, and handstand pushups, and pullups...if you go to youtube theres some video i saw once(http://streetworkout.com/Thug_&_Street.html) of a bunch of black guys swearing a ton showing off their ghetto workotu or something but theyre actualyl really cut, they do all sorts of dips, pullups and pushups...and when you do situps, dont go all teh way up liek you learn in gym class, it puts strain on your back adn neck...

the best situps are the hanging cruunches, but the best one without any equipment is lift your legs into the air so your body looks liek a v, then pull your chest to your knees or rotate so it hits your obliques as well

Link for workouts not using any weights for the most part:
http://streetworkout.com/

[AnteUp]

smoke...stroke
smoke...stroke
my workout consists of...
muscle defenition+lungcancer :)
http://upload.wikimedia.org/wikipedia/en/thumb/a/a2/How_High_poster.JPG/410px-How_High_poster.JPG

[alive]

if u wanna get seriously strong u need to use freeweights, machines dont work out stabilizers


i dont want to use machines? but i want to avoid weights of any kind. body weight cant get me anywhere?


odonthesetrees, i want a basic bodyweight calisthenics? is that the right word? i cant spell anyway, sry. no wieghts. no machines. not possible?

[AnteUp]

ALIVE.... goto GYM JONES type it in on google, watch the videos (this guy trained the guys in 300) (the movie)

[ODonthesetrees]

ALIVE.... goto GYM JONES type it in on google, watch the videos (this guy trained the guys in 300) (the movie)
those guys used kettlebells and shit, he said NO WEIGHTS...

alive look at my post before this one, its got links and shit itll help you out

[tense]

I try boxing and agility ladders for speed, speed is way more important then strength when it comes to evading people

[ODonthesetrees]

yeah obviously strength doesnt matter at all when your evading someone, but when youre actually fighting them strength and more so power are big factors...

[the terror of E]

skill and experience are also big factors in fights

[ODonthesetrees]

yeah but i was jsut talking in general form of being in shape for a fight...obviously if you want to get bigger only for fighting then id do a boxers workout, do tons of punching and shit, lots of explosive work, lots of endurance work, spar with a buddy who also wants to get better and someone aroudn the same size so one of you isnt manhandling the other or going too easy...

sand bags onto the shoulder i saw today im sure is good for boxing...i want to get a 100lb sandbag now and do those

once this football seasons over im done with sports so im gunna work on my own lifting more towards fighting aspect, i want to try some MMA shit later down the road, and they have amazing physiques, i bet that doesnt hurt with the bitties

[alive]

thanks a lot, now i just have two more quick questions. first, if im not sore the next day, did it not do anything? and abt situps, if ur not going all the way up, isnt it crunches? or is that the point, that u should do crunches instead?

thanks.


ps. thought of another i hope u dont mind. ive heard the best idea is to do not what ive been trying to do, just trying to get up to 50, doing a few more each time, but to do two sets to a number you know u can achieve, and the third to failure?

[the terror of E]

blow out sets are good to do from time to time as a last set of an exercise.

what you wanna do is drop the weight down to a little below what you'd normally rep and just rep till you cant anymore.

[ODonthesetrees]

dude knows his shit, theyre claled drop sets usually though...and you should be feelign it right after the workout, liek the blood all swelling up in your muscles, and right after you workout you shoudl eat some fast digesting carbs liek waxy maize starch of oatmeal with some sort of protein to build the muscle mass...

and yea crunches are the way to go

[the terror of E]

hahaha, shit puffs your muscles out like crazy afterwards, so you look huge when you leave the gym. i love that


especially when you do a lot of shoulders. puffy delts make your arms look amazing

[ODonthesetrees]

i love hwen im about to take a shower after and i cant touch my shoulder cause my bis are too enflamed...shits ill, noxplode does that smae thing to you, its called "a pump" some douhebags take noxplode before clubbing to get that pump...no joke

[the terror of E]

hahaha, i didnt know NOxplode would do that even if you didnt hit the iron

[ODonthesetrees]

yeah, something in it gives you that pump...i hate that shit, its so overly hyped...so many better supps for less price that do the same thing if not more

this usmmer im trying to bulk to 185, if anyone else wants to do what this thread was originally made for and go with me bulkign up 25lbs lets get it goin

[the terror of E]

i could benefit from some weight cutting actually


drinking alot has put some weight on me


hahaha

[nero122]

i can feel a diffrence in my biceps so the machine must be working a bit tomoorow ima try n use the free weights more n do more bench presses also should i press something easy or something hard?

[Hask420]

i used to work out hella for lacrosse now i jsut work out for fights:cool:

[ODonthesetrees]

you should always push yourself hard as you can, but dont use a weight you cant handle...start out light and move up in increments of 10 until you get to be able to only do it like 3 times, then just add on 2.5s and youll probably only do it once, thats your max..the most weight you can do for one rep...thats your bragging rights in the gym haha

yo havik, come next year after the winter im gunna be cutting down so ill go in on a bet with you then, im bulking liek i said all winter so ill obviously gain some fat, and then i want to cut down to as low BF as ive ever eben get them shredded abs

[nero122]

drink about 3/4 bottle of wine before you sleep n the rest in the morning drys your body out so youll have a ripped effect ;)

[toke_wdc]

i fucking hate that feeling....i just want to sleep after

[nero122]

do you body build
???????

[the terror of E]

Lactic Acid!!!!!!!!!!

[nero122]

is that what happens when u drink too much water the biolatric acid makes u vomit?

[ODonthesetrees]

today we had to do a 10min slow job after football to get all the lactic acid out of our muscles...it fuckin sucked haha i got such bad blisters, cleats and slow jogging on a bumpy ass field do not mix

[ODonthesetrees]

is that what happens when u drink too much water the biolatric acid makes u vomit?
i think its the fact that your stomache is filled to the top with water and cant put it anywhere...so you just shoot it back the way it came, also could be it makes the acid float to the top and irritate the asophagus(haha horrid spelling) but i have no idea...i dont throw up when i drink alot of water

[vegimite on toast]

its just like over eating
if you keep eating you end up throwing up
happened a few times when ive had the munchies
same with water, except water is nice and easy to throwup
edit, food not so nice to hurl

[0lick]

balemic anyone?^^^^^

[vegimite on toast]

you're a fuckin retard
read my post properly, then remove yourself from here

[0lick]

what. u said it happened to you when you eat alot. jeez you take it up the ass for a simple joke. =]

[vegimite on toast]

still an idiot

_____

who uses protein supplements?

[ODonthesetrees]

that wasnt a funny joke, belimiasa fuckin disease, i dont get hwy people get made fun of for it...

anyways, yeah worst think to puke is sodas...carbonated liquid coming up the wrong path through your nose hurts sooooo bad...throwing up anythign sucks though, but water is easier than food...whenever i throw up food i always puke blood too, thankfully i have a strong stomache and probly only puked 10 times in my life(not counting it as more than one if ive done it liek 3 times in one day when im sick)

[ODonthesetrees]

its my senior year in football and i jsut watched htis videeo and it pumped me up soo much i thought i should share it...got moved from cornerback to inside linebacker first day of camp this year, so i needed this to get me in the mood

http://youtube.com/watch?v=Vz5H62O-72g

[BOOGER KING]

i wanna look like your mum.

What a chat thread.


But for the record im trying to put on weight.
so i can loose the 'skinny' on 'skinny white kid'

[ODonthesetrees]

still an idiot

_____

who uses protein supplements?
i use on 100% whety, best supplement for its money, if youre serious abtou lifting you need protein supplements to consume enoughprotein daily(should get 1-2gs per lb of bodyweight) only other suypps you need are multi vitamin, creatines aight, but fuckj noxploe and that hsit, waste of money...

i htink i got a slight concussion today, in practice i hit some kid helmet to helmet pritty nice whack and i didnt have a mouth guard in....needless to say my head is still ringing 7 hours later

[ODonthesetrees]

yo bump this shit, whatd everyone stop working out? there must be some kids who play football on this forum besides me...post about it here

[anarchy]

Every/everyother day
Calystenics.
Run.
Do some curls.
More calystenics.

I eat healthy by nature.
Oh and drink shitloads of water.
I exercise to be healthy not to be a musclefag.

[nero122]

so been goin gym for about 5 weeks or so at the start i could bench about 35 n now i can do about 75 but its hard so i think i progressed as for a six pack im still to lazy for the crunches damnn

[nero122]

haha i know i got bored n didnt go for 2 weeks but i started again now

[-Sinn-]

ive just been walking more and eating less and ive dropped around 20-30lbs in a month or 2

[ODonthesetrees]

if you droppeed 30lbs in a month, thats unhealthy and means youre losing muscle, or something else besides jsut fat, becasue your body cant burn more than 3-4lbs of fat a week, and should only burn 2lbs a week or youll have some heart problems over long periods of time

anyways, i have been relaly slacking off on my workign out all football season and now we only have one game left so im getting into it again, all my lifts have suffered, havnt had a successful max on bench but a few weeks ago i hit 205 for 4 reps which was nice, ive been cleanign light(155 for sets of 5) and havnt really squatted at all, i think once football ends and i start orkign out seriously im going to cut a bit, get the b definition goign and hten try to jsut build strength but ive dcided i dont want to gain too much mass, im only 5'8 so ill look liek a douchebag if i get too big, im thinking 165 with abs would be nice

so...basically
-havnt been lifting much
-best bench lately was 205x4(160lbs bodyweight right now)
-decided once football ends im goign to start lifting hard again, cut down then work for strength but not too much size

[nero122]

i haven't been to the gym for a month now n still to lazy for abs,but I've done some research , and found out if you eat the right amount of a certain food at the right time instead of burning muscle when you need energy, you'll burn the fat making the fat fuck off n the muscle mass grow.
then all you need to to is weight training and also all though dead lifts can hurt your back they also work just about every muscle in your body .......

[ODonthesetrees]

haha kinda...

eating multiple meals a day will speed your metabolism and in a way burn off excess fat, but if youre eating too many calories you willl put fat back on, becasue your body only uses a certain amount to grow, and the rest is stroed as fat cells...

DLs, Bench Press, Overhead Press, And Squats and the 4 best lfits anyonecan perfrom, theyre all large muscle group builders working multiple muscles at a time...good form and strength is the difference in the gym between a "true weighlifter" and a "bicep warrior" :D

oh yes and i forgot to mention the type of food matters a lot, most people can figure out a macro porfile for their body which means the percentage of carbohydrates to protein to healthy fat ratio they need whe nthey eat to take in all the right amoutn of nutrients without overdoing it...to start off a 40:40:20 ratio is good with maintenance calories usually being around 2000 per day, so thatd be 800calories from protein 800 calories from carbs and 400 calories from good fats(peanuts, veetable oil, omega 3s, etc)

[nero122]

i just want an 8 pack and defined muscles help lol?

[toxus]

I've got a 6 pack off eggs in the fridge.

[Set17]

I do 100 sit ups a day

[nero122]

stop post whorin n ive worked my shit up 2 120kg in the gym but i got some new workout skeem from the dude in transporter the british guy...workin gd

[Oink.]

so been goin gym for about 5 weeks or so at the start i could bench about 35 n now i can do about 75 but its hard so i think i progressed as for a six pack im still to lazy for the crunches damnn



lollll.

[trichloronitromethane]

^^^
WTF.
first time i ever tried to bench i was 14
and i benched 75...how old were you when
you benched that???

[kosher]

crunches, leg lifts, 3 types of pushups, good metabolism (if i didn't i'd run), lots of water. suffices for me

as for a six pack im still to lazy for the crunches damnn

it's actually more about cardio. losing the fat covering it, not making the muscles bigger

[otrfatcap]

i got a home gym peoples....not a super big nice one, but it does a few things...ne routines i can do on this thing???
i do like 25 reps with each way the machine lets me every mornin and every night...ever since i started eatin subway for lunch daily and watchin all the calories, and fat, and carbs n shit, i've been losin weight....i was weighing at like 205-210, now im prolly under 195 havent weighed myself in at least a week, but im tryin to get to like 160 i guess..

[nero122]

tricher....... nah im big but kinda week lol i got stronger though thtats the whole point of going to the gym :D

[Oink.]

so in other words(not being a dick just calling it like it is) your fat and cant lift. Yes thats the reason to go the gym to work on that sheit'.

im fuckin pushin 210, nd i dont even look fat ahhaha.

http://i189.photobucket.com/albums/z220/backspray306/meme1.jpg

only pic i could find, chicks my ex ahahha mad old.

[nero122]

nah im not fat im wide in the shoulders n 6foot so i thought fuck it im 14 mite aswell turn it all to muscle

[Oink.]

ahh yeh im mad short. as you can tell, haha i tell kids my weight nd they dont beleive me ahhaha.

[nero122]

how much you wiegh 210 or was that how much u lift?

[Oink.]

thats how much i weigh nigggah.

[Set17]

aw man.. i can barely do 30 pushups but i can do like 450 situps and for anything you do bad at my school they make you do pushups my mom makes me take all these vitamin pills and shit i take like 5 every day

[nero122]

haha damn i dont even know how much i weigh now im not a fitness freak just need to get fitter n yeah i am fat haha but not over weight im like 9.5 or stone

[Oink.]

what the fuck is 9.5 stone?aaha

[nero122]

nine n a half stone i dunno i hate punds n shit im a maths retard

[Oink.]

yo stress, drop some knowledge on me on how to cut and the diet to follow.


wordup peaace.

[-Sinn-]

if you droppeed 30lbs in a month, thats unhealthy and means youre losing muscle, or something else besides jsut fat, becasue your body cant burn more than 3-4lbs of fat a week, and should only burn 2lbs a week or youll have some heart problems over long periods of time

anyways, i have been relaly slacking off on my workign out all football season and now we only have one game left so im getting into it again, all my lifts have suffered, havnt had a successful max on bench but a few weeks ago i hit 205 for 4 reps which was nice, ive been cleanign light(155 for sets of 5) and havnt really squatted at all, i think once football ends and i start orkign out seriously im going to cut a bit, get the b definition goign and hten try to jsut build strength but ive dcided i dont want to gain too much mass, im only 5'8 so ill look liek a douchebag if i get too big, im thinking 165 with abs would be nice

so...basically
-havnt been lifting much
-best bench lately was 205x4(160lbs bodyweight right now)
-decided once football ends im goign to start lifting hard again, cut down then work for strength but not too much size

i dunno wut im burnin but i like it, down 2 shirt sizes and a bunch pant sizes

[mista10akey]

anorexia is not the answer.

[PG_Miscreant]

i work out every other day, with situps n pushups everyday, 2 gain muscle wt im a skinny lil guy

[mista10akey]

thats gonna suck because if u only do situps and pushups your working only chest and abs X.X no arms ?

[nero122]

yep you got to do wieghts curls n such if you want arms

[sketch3]

if u want a work out, stand outside sams chicken in a t-shirt saying ''fuck sumalia''
trust me u wont stop runin for the rest of ur days

[Slushi]

so been goin gym for about 5 weeks or so at the start i could bench about 35 n now i can do about 75 but its hard so i think i progressed as for a six pack im still to lazy for the crunches damnn

35? Isn't the bar itself like 45?

[nero122]

haha fuck knows it some shitty lil gym im paying for but like i said its progress ....

[Captain]

I'm about to pick up on this routine of dvd's (my grandma shelled out for 'em outta nowhere. Old lady is fucking awesome I tell you.)

I tried the first 'day' a couple weeks ago just to see what it's like, damn. Forty to eighty minutes almost non-stop. The people on the video are all "okay it's the second half and I'm feelin worn out, I'm only gonna do thirty reps". My arms give out on the way up from #2.

oh and sinn, I didn't read your first post, but anorexia really doesn't do much for you. This guy I know is too lazy to try and eat right, so he just reverts to that once in awhile. He'll lose like, thirty, be really tired/angry for a month, then start eating again and gain back like 50.

[Set17]

im not putting any pics but i want to get a freaking six pack

[sketch3]

stop whoring, jesus

[nero122]

init every thread even ones from '04 fuck off hoe

[ODonthesetrees]

well this thread went to shit...I hurt my back and seperated my hsoudler last year, so i havnt worked out much at all...but im getting back into it For anyone on here serious about workign out they need to work the 4 main lifts: Bench, Squat, Deadlift, and overhead press my stats: 5'8 165lb bench:225lbs clean:185lbs Squat:350lbs Deadlift:365lbs Overhead:165lbs Since i hurt myself most of these stats have dropped, but those are all my personal bests, now I'm cutting down to get the beach body 6 pack while I let myself heal...

[STR-WHO]

workign out is fun especially chin ups

[ODonthesetrees]

i hate chin ups, and most all bodyweight excersizes...id rather crank out triplets with weight, then pull myself up a bar 25 times

[Proper]

I don't like doing weights, just every once in a while.
I prefer runs, jogs and walks.
Those keep a bruvvah in shape.

I also have the perfect pushup but I haven't completely mastered it yet.

[oblong]

muscle dummies


http://img377.imageshack.us/img377/6121/trailer2vw6.jpg

[JETPACK!!]

i can smell the testosterone through my moniter.

ill walk from the south point of my town to downtown in an hour, hour an a half.
an ill hit up my boxing bag

fuck lifting weights, id rather be thin that another muscle milk wannabe tough guy who thinks he can kick anyones ass just cuz he has big biceps.

an what the fucks up with kids workin out just their chest and arms? if your gonna work out then do a full body work out fuck. im tired of seeing kids whose body resembles an upside down triangle

[WoeInfinite]

^ yo for real.
i see guys in gyms they come in everyday
and go;
alternate curls
ez curl bar
flatbench press
curls again
and incline press

and they leave.
where the FUCK do you get that routine?

[ODonthesetrees]

you guys want a real mans workout...this is what i did today, athletic lifting baby...

clean 145 then over head press 5 times(did this twice)
clean 175x3
clean 185x1(did this three times)
incline bench press 135x8(just cause i got bored)
then i went to track, threw discus a couple times and went home cause it was raining....

not realy a real mans workout, btu a quick little jig of my favorite lift(the clean)

[WoeInfinite]

see, i cant do low reps
just feels weird to me
i feel like the set was a waste if i dont get 12 - 15 reps

[IlikePie]

Hmmm, I've been halfway into weight lifting since last year. When I was 15 I could only bench like 115 and could get like 10 reps of 200+ lb squats. Now I can bench 145lb, I don't squat anymore 'cuz I hurt my ankle and it sucks to put a bunch of weight on it.... I kind of suck at this weight lifting thing but I'm a little guy, 5'4'' 135 pounds...

[oblong]

http://dive-shield.com/images/indexpage/RoidRage.jpg

[iBomb4KOG]

http://i29.tinypic.com/2zsoahc.jpg


more n a min

[Thrice]

constipated?

[iBomb4KOG]

haha na idk what was up with that face..

[WoeInfinite]

hmm, lets bring this back, its gettin closer to summer, im sure everyone wants to show off what theyve been workin out all winter for....
last night i did shoulders and tri's
SHOULDERS:
Cybex smith: [behind neck press]
WARM UP 20 reps w/50
12 reps w/ 70
12w/90
12w/90
Seated Dumbell press;
12w/50
12w/50
10w/60
Cybex Press: pretty much the same as seated dbell, but onna machine
12w/140
10w/180
10w/180
Superset Laterals: [arms straight to side, then in a dumping cup motion, then straight out]
10,10,10 w/15 x2
TRICEPS:
2 arm extend:[behind head, seated]
15w/60
12w/70 x2
Skull Crushers(french curl):
12w/80 x3
Pushdowns: small bent bar
8w/15 [ idunno the weight of that, its just a number on the plate]
8w/15
Dips:
25 reps x2

[toxus]

I'd rather have a normal body thanks.

[Backalley Abortion Doctor]

I have a beer belly and titties

[RetroLikeWhoa13]

you guys want a real mans workout...this is what i did today, athletic lifting baby...

clean 145 then over head press 5 times(did this twice)
clean 175x3
clean 185x1(did this three times)
incline bench press 135x8(just cause i got bored)
then i went to track, threw discus a couple times and went home cause it was raining....

not realy a real mans workout, btu a quick little jig of my favorite lift(the clean)

DISCUS!!!
i throw the discus, its alot of fun.

[TheMuffinMan]

me and my old man work out, he is fucking beastly, i just started, he used to be a body builder, so we break it up into 3 days a week ill put what i do but i dont do much cuz i just started all exercises are 3 sets of 10 reps unless stated otherwise also abs every day and 20 min cardio after every workout except legs, days that i dont work out i do cardio

day 1 = Chest and triceps (for chest we alternate between barbell and dumbell)
stretch

chest
flat bench, 4 sets try to get 8-10 reps (95-135 lbs barbel 50 on each arm dumbel)
inclined bench, 3 sets 10 reps (95 lbs barbel 40 each arm dumbel)
flat flys 3 sets 10 reps (30-35 lbs each arm dumbels)
pullovers 3 sets 10 reps (60lb dumbel)
cable crossovers 3 sets 10 reps (30lbs)

triceps
2 arm extend 3 sets 10 reps (45 lbs)
french curls 3 sets 10 reps (just the 45 lbs crooked bar sometimes 55-65lbs)
dips (body weight)
pulldowns with bent or straight bar (alternate) 3 sets 10 reps (im at around 90 lbs with str8 bar 100 with bent)
pulldowns with rope 3 sets 10 reps (bout 60 lbs 30 if im going for more than 10 reps)
kickbacks 3 sets 10 reps (i just do 15 lbs go for more reps)



Back & Biceps


warm up with wide arm pull ups
pull downs [front] im at about (110 lbs)
pull downs [back] im at about (90 lbs)
seated rows bout (90 lbs)
bent over rows (bout 60 lbs) both standing with barbel and kneeling on bench with dumbel
hyper extensions (body weight +25 lbs)

Biceps

standing curls (i usually do the 45 bar and sometimes 55-65) alternate between straight bar and bent bar
preacher curls (65 lbs) these are a bitch
concentration curls (super sets using 30 and going down to 10)
hammer head curls (30 lbs)


Legs & shoulders

squats 4-5 sets, (185 lbs) all the way down no fucking half ass crack squats
leg press the rotating ones, those suck balls they hurt like a bitch (225- 315)
leg extensions ( 60 lbs)
leg curls (120 lbs)
calfs ( 135 lbs) 100 reps then just stand on elevated platform and do calf raises (standing body weight)

Shoulders
my shoulder is fucked up so i dont go heavy

behind the neck press (95 lbs)
shoulder press (95 lbs)
front raise (95 lbs dumbel close to body and 30 lbs barbels away from body) both close to body and away from body
lateral raises (30 lb dumbells)
shrugs (70 lbs dumbels)




what pisses me off are those people who only work out chest and biceps like somebody said before

and when they dont do the exercise all the way like only bend their elbows for a bench press or only bend their knees slightly for squats, at least do parallels for squats and you must touch your chest for bench press otherwise your not doing it right, fuck i could do 315 if i just bent my elbows for bench press and i could fucking squat a small SUV if i only bent my knees ( assuming my back doesnt break first lol) so yeah. and the workout works cuz my dad was a body builder back in his day and he won 2 1st place trolphies and stopped working out cuz i was born lol now he get me into it, you cant fuck with the classic exercises

[WoeInfinite]

me and my old man work out, he is fucking beastly, i just started, he used to be a body builder, so we break it up into 3 days a week ill put what i do but i dont do much cuz i just started all exercises are 3 sets of 10 reps unless stated otherwise also abs every day and 20 min cardio after every workout except legs, days that i dont work out i do cardio

day 1 = Chest and triceps (for chest we alternate between barbell and dumbell)
stretch

chest
flat bench, 4 sets try to get 8-10 reps (95-135 lbs barbel 50 on each arm dumbel)
inclined bench, 3 sets 10 reps (95 lbs barbel 40 each arm dumbel)
flat flys 3 sets 10 reps (30-35 lbs each arm dumbels)
pullovers 3 sets 10 reps (60lb dumbel)
cable crossovers 3 sets 10 reps (30lbs)

triceps
2 arm extend 3 sets 10 reps (45 lbs)
french curls 3 sets 10 reps (just the 45 lbs crooked bar sometimes 55-65lbs)
dips (body weight)
pulldowns with bent or straight bar (alternate) 3 sets 10 reps (im at around 90 lbs with str8 bar 100 with bent)
pulldowns with rope 3 sets 10 reps (bout 60 lbs 30 if im going for more than 10 reps)
kickbacks 3 sets 10 reps (i just do 15 lbs go for more reps)



Back & Biceps


warm up with wide arm pull ups
pull downs [front] im at about (110 lbs)
pull downs [back] im at about (90 lbs)
seated rows bout (90 lbs)
bent over rows (bout 60 lbs) both standing with barbel and kneeling on bench with dumbel
hyper extensions (body weight +25 lbs)

Biceps

standing curls (i usually do the 45 bar and sometimes 55-65) alternate between straight bar and bent bar
preacher curls (65 lbs) these are a bitch
concentration curls (super sets using 30 and going down to 10)
hammer head curls (30 lbs)


Legs & shoulders

squats 4-5 sets, (185 lbs) all the way down no fucking half ass crack squats
leg press the rotating ones, those suck balls they hurt like a bitch (225- 315)
leg extensions ( 60 lbs)
leg curls (120 lbs)
calfs ( 135 lbs) 100 reps then just stand on elevated platform and do calf raises (standing body weight)

Shoulders
my shoulder is fucked up so i dont go heavy

behind the neck press (95 lbs)
shoulder press (95 lbs)
front raise (95 lbs dumbel close to body and 30 lbs barbels away from body) both close to body and away from body
lateral raises (30 lb dumbells)
shrugs (70 lbs dumbels)




what pisses me off are those people who only work out chest and biceps like somebody said before

and when they dont do the exercise all the way like only bend their elbows for a bench press or only bend their knees slightly for squats, at least do parallels for squats and you must touch your chest for bench press otherwise your not doing it right, fuck i could do 315 if i just bent my elbows for bench press and i could fucking squat a small SUV if i only bent my knees ( assuming my back doesnt break first lol) so yeah. and the workout works cuz my dad was a body builder back in his day and he won 2 1st place trolphies and stopped working out cuz i was born lol now he get me into it, you cant fuck with the classic exercises


ahhh, somebody with some FUCKING sense about working out.
thank you bro.

just got home at 12:30 from the gym with my dad, did back n bi's
id write it out...but im fuckin tired, and i just wanna eat.
8 scrambled eggs, extra large bag of success brown rice, spill a lil CapTri on that, [rubs hands] shits good to go!

[TheMuffinMan]

im a bit overweight (loosin it all now =P ) so i try not to eat carbs at night but thats just cuz im tryin to loose weight, but i used to when we started take amino acids (helps in recuperation and building muscle) and L-carnatine (helps metabolism) i need to start taking again, i just kinda got lazy, but other than that, i dont take anything else all natural , wat u takin?

[WoeInfinite]

haha, yeah im tryin to gain weight, im only rockin 135.

i take NaNo Vapor creatine 15 minutes before the workout, that shit is nice, and then after the workout, i drink a "bomb" its made with frozen strawberries, pinapple juice, haagan daz ice cream, and then two scoops of Nitrotech Hardcore, its like...protien...but EVERYTHING, look that shit up bro.

[hatchifatchi]

ODonthesetrees and TheMuffinMan seem to be like the only dudes to know their shit, props to u guys..i honestly never thought id meet any writers who were lifters

currently taking Optimum nutrition mixed in with some dextrose( for insulin spike) for post workout shake,food, and use to take NITRIX but ran out
2 lazy 2 post up flix now maybe later