Health, Fitness, & Bodybuilding
- Thread starter That 5hit
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puffpuffPASSEDOUT
Well-Known Member
6'5 233LBS
WO #1 : Chest + Back
Flat bench: 15 rep warm, 10 reps, 8 reps, 8 reps, 6 reps 4 reps
(While supersetting) Lat pulldown behind the neck (wide grip): 5 sets of 10
Incline dumbell press: 10, 8, 8, 6
While supersetting close grip lat pulldown: 4 sets of 10
4 sets dumbell flys 10,8,8,6
4 sets Parrell bar dips 15,10,8,8
4 sets t-bar rows (with strait bar in courner, not freewieght machine) 15,10,8,8
4 sets of 10 reps bent over barbell rows
4 sets of 10 seated close grip rows (possibly supersetting last two sets of BB and seated rows)
4 sets of 12 Str8 arm pullovers (hold for stretch)
ABS:
3 sets of 20-30 reps on machine crunch
3 sets of 20-30 seated leg tucks
3 sets of 20 on oblique machine
WO #2: shoulders + upper arms (on alt days do lower forearms)
Behind the neck military press: 15 rep warm , 10,8,8,6
(Superset) dumbell laterals 4 sets 0f 8
Front military press: 10,8,8,6
(superset) bentover DB laterals 4 sets of 8
Upright BB rows: 4 sets of 10
(superset) Seated str8 arm cable crossover 4 sets of 10
standing BB curl: 15,10,6,4
Superset: Laying tricep BB extentions 15,10,6,4
Alt DB curl: 4 sets of 8
Superset: Tricep pushdows 4 sets of 8
Concentration curls off of leg while seated: 4 sets of 8
Superset: single DB tricep EXt overhead while seated 4 sets of 12
Abs:
Hanging rev crunches: 20,15,12,12
Seated leg tucks: 3 sets of 25
oblique machine superseted with the crunch machine 2 sets each x 20 reps
Also my nutrition is as follows:
AM vitamins: (3 grams fish oil, 1g vit c, 600 mg calcium, 500mcg folic acid, 1g MSM, 750 glucosamine, 400 i.u. vit e, 500mg niacin, ginko boloba, gensieng)
PM vits PWO: (3 grams fish oil, 1g vit c, 600 mg calcium, Milk thistle, 750mg glucosamin)
Pre WO shake: ( 1 scoop protien, 1 teaspoon micronized creatine, 1 scoop glutamine, 1 scoop waxy maize/trehalose mix)
Pre WO vits: Yohimbine + caffine (cycle 4 weeks on 2-4 weeks off)
Post WO shake: (2 scoops protien, 2 scoops waxy maize mix, 1 scoop glutamine, 1 tea of creatine)
atleast 1 cup of plain oats for breakfast
maybe some lean cut bacon
maybe eggs fried with pam, or hardboiled
lunch is usually some kind of sandwich or leftover dinner
dinner 1lb of chicken, beef, pork
1 cup+ brown rice
1 cup+ greens (broccolli or grren beans)
i went from 257 to 233 in 4 months on this workout and diet with decent cardio
Hre are some of my personal records:
Deadlift: 530 box
495 BB
Squat: 405 X 3 (usually only go to 385x4)
LegPress(freewieght): 1170x4 (26 45lb plates)
Powerclean: 255x1
Powerclean+Press: 205x2
BB curl: 135x3 (cheated alil)
........Oh and did i mention ive never took steroids? .... mmmmm I cant til i step up to the next level
puffpuffPASSEDOUT
Well-Known Member
i drank alot of milk as a kid so im assuming i got my req protien
And takes man on the compliment... Only thing is i hate when people stare at me at my gym. Ive been to all the health clubs in my area and they were ok but were always too crowded for my likes. ... now i go to this 24hr gym and the locals around here stare at me like im some freak lol (prob think im on roids as well because i lift heavy and superset alot)...but oh well let um stare i say, lol i kinda like the attention
And takes man on the compliment... Only thing is i hate when people stare at me at my gym. Ive been to all the health clubs in my area and they were ok but were always too crowded for my likes. ... now i go to this 24hr gym and the locals around here stare at me like im some freak lol (prob think im on roids as well because i lift heavy and superset alot)...but oh well let um stare i say, lol i kinda like the attention
VansStoner1748
Well-Known Member
Damn. As much as i want in i cant get a six pack in 6 weeks no way.
I really dont do much working out. For the last 2 weeks Ive been trying to manage my Meals and do a little 10 min work out every morning and night. Ive lost like 2Lbs and need to lose ALOT more. Basically all i do is shadow box for a few mins to get shit started then i lift 2 25lb dumbbells 50 times(25 each arm) 50 crunches and 25 push ups.
Right now i am like 295 and i stand 6'5 I would like to drop to around 215-230.
I always end up just giving it up after a few weeks cause i cant see any results,Others say i look better but i guess im just not patiant enough for results. Maybe if i have some Backup at RIU! it will be easyer to maintain and keep Persistent.
I really dont do much working out. For the last 2 weeks Ive been trying to manage my Meals and do a little 10 min work out every morning and night. Ive lost like 2Lbs and need to lose ALOT more. Basically all i do is shadow box for a few mins to get shit started then i lift 2 25lb dumbbells 50 times(25 each arm) 50 crunches and 25 push ups.
Right now i am like 295 and i stand 6'5 I would like to drop to around 215-230.
I always end up just giving it up after a few weeks cause i cant see any results,Others say i look better but i guess im just not patiant enough for results. Maybe if i have some Backup at RIU! it will be easyer to maintain and keep Persistent.
puffpuffPASSEDOUT
Well-Known Member
Dude if you have time to spare (which you know you do) GO GET A GYM MEMBERSHIP. Sure you might feel like a fat fuck at first but once you learn how strong you are and how easy it is to workout, and look great then youll be addicted just like the rest of us.
First thing is to find your motivation... Get a picture of arnold or whoever you like and post it on your wall (or something you see everyday) then force yourself to make the changes to help you look more like that person. ... Also if you get on a brown rice and lean meat with veggie diet im almost positive you would loose weight really fast. just stick with a nice diet for 2-3 weeks and i garentee youll leave the cookies and shit alone becuae youll no longer have the munchies like that, youll want sustanance to help your body grow and shit.
...I workout bymyself (i prefere it) but youmight even want to find a friend that wants to start lifting and dieting and use each other to get to a goal.
......
Well-Known Member
nice man.Motivation is a huge part of it to.I use these videos as my motivation because im on the computer every day so I just set it as my home page.
[youtube]i7dB_4yXPv4[/youtube]
[youtube]qKPDeMXiJHc[/youtube]
FreddieMercury
Well-Known Member
Man I miss working out and feeling like a beast haha,
I played high school football, freshman and sophmore I started as a D-tackle,
I got in better shape for my junior and senior year and started at standing outside linebacker my junior and senior year,
I also got alot of playing time at tight end and fullback on offense, mostly for blocking,
I worked out everyday after school for like 2 and a half hrs everyday, even winter and spring breaks, we had to be in the weight room at 715 am during break,,
im 6'1, when I was at my top physical condition in weighed 227 lbs,
and ran a 4.89 40 yard dash, I know that's not fast but my first 2 steps were quick,
my freshman year we went undefeated, sophmore we went 6-3 and won conference,
and my junior year varsity made it to the playoff for the first time in 11 years, we lost our first playoff game to the previous years state champ losers, I cried.
My senior same story we lost our first playoff game, 20-13. I cried again lol,
and it was so classic how we lost and as we were leaving their field it starts raining, And we look back and there they are in the middle of their field celebrating,
After football season was over I took a 1 month break of relaxing, most of the seniors still worked out after the season cause coach expected us to be "leaders"... I was squatting 345 lbs, I can do that weight 3 parallel reps no problem,
not even my max, but as I was going down my back went numb and I dropped the weight, I had a spotter, I had a little pain in my back right away, I didn't make anything of it,,,,
I wake up the next morning in excruciating pain, didn't even go to school I cudnt get up,
I went to a chareopractor and he said I had 2 knots on my lower back, he said I will live with back discomfort for the rest of my life, all I can do is go get back therapy twice a week, 70$ each time for 30 min massage and some bone cracking,
I would feel good for 45 minutes cause he would use this hot gel on my back but the pain never leaves,
my back hurts like a bitch this exact moment lol I need to smoke asap,
I ended up dropping the therapy appointments,
I ended up getting banned from my high school 2 weeks before the 4th term started of my senior year,
but that's for another story,
I'm 19 and been outta school since,
I'm taking some time for myself to self medicate, work on my music, and work on my garden,
I've gained 12 lbs since I stopped working out, DAMN munchies!
I shud start bulking up again since summer is just around the corner,
Anyone else do high school sports?
I played high school football, freshman and sophmore I started as a D-tackle,
I got in better shape for my junior and senior year and started at standing outside linebacker my junior and senior year,
I also got alot of playing time at tight end and fullback on offense, mostly for blocking,
I worked out everyday after school for like 2 and a half hrs everyday, even winter and spring breaks, we had to be in the weight room at 715 am during break,,
im 6'1, when I was at my top physical condition in weighed 227 lbs,
and ran a 4.89 40 yard dash, I know that's not fast but my first 2 steps were quick,
my freshman year we went undefeated, sophmore we went 6-3 and won conference,
and my junior year varsity made it to the playoff for the first time in 11 years, we lost our first playoff game to the previous years state champ losers, I cried.
My senior same story we lost our first playoff game, 20-13. I cried again lol,
and it was so classic how we lost and as we were leaving their field it starts raining, And we look back and there they are in the middle of their field celebrating,
After football season was over I took a 1 month break of relaxing, most of the seniors still worked out after the season cause coach expected us to be "leaders"... I was squatting 345 lbs, I can do that weight 3 parallel reps no problem,
not even my max, but as I was going down my back went numb and I dropped the weight, I had a spotter, I had a little pain in my back right away, I didn't make anything of it,,,,
I wake up the next morning in excruciating pain, didn't even go to school I cudnt get up,
I went to a chareopractor and he said I had 2 knots on my lower back, he said I will live with back discomfort for the rest of my life, all I can do is go get back therapy twice a week, 70$ each time for 30 min massage and some bone cracking,
I would feel good for 45 minutes cause he would use this hot gel on my back but the pain never leaves,
my back hurts like a bitch this exact moment lol I need to smoke asap,
I ended up dropping the therapy appointments,
I ended up getting banned from my high school 2 weeks before the 4th term started of my senior year,
but that's for another story,
I'm 19 and been outta school since,
I'm taking some time for myself to self medicate, work on my music, and work on my garden,
I've gained 12 lbs since I stopped working out, DAMN munchies!
I shud start bulking up again since summer is just around the corner,
Anyone else do high school sports?
VansStoner1748
Well-Known Member
I would LOVE to get a gym membership but the only gym that is by me is Brand new HUGE gym and its like 80 bucks a month, And right now i cant afford that. I have a bowflex i plan Clearing and using today, Right now its dubbed as a Storage hanger thing.
Thanks for the advice though man. I will find a picture that is ideally what i would like to Physicly look like and Check it out when i feel like im losing motivation. I also NEED to quit smoking ciggs. After a few mins of cardio my lungs feel nasty.
Thanks for the advice though man. I will find a picture that is ideally what i would like to Physicly look like and Check it out when i feel like im losing motivation. I also NEED to quit smoking ciggs. After a few mins of cardio my lungs feel nasty.
puffpuffPASSEDOUT
Well-Known Member
dude im sorry to hear about that... I live everyday with a broken right arm and fractured shoulder... Fucking sucks when i do compound lifts
But thats why you gotta have perfect form... Hell ive rounded my back a couple times deadlifting and was fucked up for like 2 weeks after that. shits no joke
...but to answer you question about HS sports: No i didnt not play any HS sports but all my friends did. I raced motorcross throughout HS....Until i busted my left MCL
puffpuffPASSEDOUT
Well-Known Member
80 a month? lol where do you live in the city someone? ... i typical gym mem cost 30-40. ...shit mine costs 19.99 and i can go anytime anyday
That 5hit
Well-Known Member
you just set the bar high with that post
6'5 233LBS
i guess i'll post a pic next year after doing 1000 crunches a day
you just gave me an eatting disorder
-- nice ..............NH (no homo)
VansStoner1748
Well-Known Member
Not really in the city. Its branda new sports club and spa. 57,000 sq.ft computers in the treadmills, Bike room, Buch of other cool shit. I guess its not 80$ though. On the website is says join now for a 39$ initiation fee. But i dont know how that works. I signed up for a free Trial membership. Ima check it out.
Just ate a cup of oats and a little salt and im Stuffedd.
Just ate a cup of oats and a little salt and im Stuffedd.
g00sEgg
Well-Known Member
I played football and hockey. Won 3 state championships in football...and one in hockey. Unfortunately my senior year i was diagnosed with leukemia...missed a lot...oh well.
jfgordon1
Well-Known Member
This is exactly why i clicked on this thread...
Those of you having no motivation... GET A WORKOUT PARTNER !
It's amazing how your energy feeds off one another. It's also sooo much easier to get in the gym when you already have plans to meet. (So you're not saying "eh, i'll wait another hour before i go in"... then you won't end up going)
Party on
g00sEgg
Well-Known Member
Totally agree...although i go by myself a lot...cuz my partner likes to procrastinate.
jfgordon1
Well-Known Member
g00sEgg
Well-Known Member
Hey, we're alive now, eh?
