Just picked up my True Protein order v. mini review

Just picked up my True Protein order v. mini review

Just up this 50lb puppy at the post office. It turned out to a beastly thing to carry. The corners give no grip at all as pulls away like cloth, so i ended up carrying it one hand under the box and one hand over to keep its position. It was the longest 1km walk in my life... i dont think my biceps survived So I opened up the box and am greeted with a face full of chocolate powder. I guess they forgot to close the cap as the empty bottle was in one corner and the cap in the other. They gave me a crap load of choclate (to clean up after) but I only got 50g each of the other flavours. I end up mixing the entire banana bottle with just 4lb of whey. I can smell the banana but no taste at all... tastes just like plain. It mixes very well as does all instanized protein. Also, the big bags of whey were closed with a plastic tie cord thing that I just pulled off by twisting. It's a miracle I didn't get a box full whey powder in my face too. I also picked up some chocolate powder from the bottom of the box (about 50g worth) and stuffed it in my mouth because i'm an idiot like that. Tasted chocolately I don't see how it can flavour more than 1lb of whey though Costco is selling 6lb of whey for $30... wish I gone for that



Time to email them those pics and get some sort of a refund

WHere the hell did you order that from? I'm thinking you just bought that from the back of a van..

yah, I get the 5lb from costco for like $21

i really dislike that company

Ill never order from that company just based off of this thread, thats the worst packing job i have ever seen.

I'd be pissed if I got an order like that.

superbri007 that shits ghetto the owner of the company IS called doggcrap

Seriously.. Email them those pics and bitch about their shitty packing, you'll definitely get some sort of compensation.

Mistich i really dislike that company any particular reason? I think a few other people had problem with getting broken stuff with their order too, but at least they respond to email and ship fairly quick. I got my order in ten days.

Phlab Seriously.. Email them those pics and bitch about their shitty packing, you'll definitely get some sort of compensation. I've already have... no responses yet though but i'll post results as it happens

KetchupKing any particular reason? I think a few other people had problem with getting broken stuff with their order too, but at least they respond to email and ship fairly quick. I got my order in ten days. For one, Both of the BSL orders that I have recieved were very bland, and just as expensive if not more than the real BSL back in the good ole days. next, it took them 3 days to ship out both of my orders which isnt what im looking for in a good company. vettedude had ordered something on here that ended up taking 1 month to be delivered to his house, he told me the customer service was horrible....most of the time he couldnt even reach someone to talk to and when he did they pretty much just said they'd ship it out ASAP. ASAP to them was 3 weeks. i dont mean to bash the company all together, but TP < * in my book

they are the only bulk protein store that ships from Canada... they only need to beat out retail stores that sell whey 5lb at a time. (And as of this week, they're aren't even beating them on price )

damn thats nasty. i placed a huge order from them around last november and got it within 4 days, no problems at all

Mistich For one, Both of the BSL orders that I have recieved were very bland, word.

holy fucking get a refund.

KetchupKing they are the only bulk protein store that ships from Canada... they only need to beat out retail stores that sell whey 5lb at a time. (And as of this week, they're aren't even beating them on price ) doesnt SND as well?

looks tasty



dmaestro holy fucking get a refund. that just sent me an email saying they'll send me another bottle of chocolate flavouring and an extra 5lb of their whey. i guess i'm easily pleased

I emailed them twice after placing an order. No response either time. The protein tasted bland and I ended up mixing muscle milk with it.

Just picked up my True Protein order v. mini review

Morons at my gym....or mabe I'm the moron?

Morons at my gym....or mabe I'm the moron?

So yesterday afternoon, it was pretty dead, not a whole lot going on and not a whole lot of people at the gym. So usually, I'll see someone doing something kinda awkward once in a while....but yesterday I saw two guys doing odd stuff at the same time.... One guy is going curls with 10 lb plates on each side of a big barbell (bench-press bar)......and then this other guy is doing one arm 20 lb curls...with a fucking barbell. Now there was adequate equipment around that was being unused..... So are these guys morons or am I missing something here? Is there some kind of benefit to using a longer bar for balance or...???

1 arm curls with a longbar?

well the one arm curls with a barbell could be used to wrist strenght.

Grouch well the one arm curls with a barbell could be used to wrist strenght. every damn thread man, every damn thread!

Peal every damn thread man, every damn thread!

Peal every damn thread man, every damn thread! lots of people do one arm BB curls

ryazbeck 1 arm curls with a longbar? what the hell......1 arm curls with a bb?

deznutz what the hell......1 arm curls with a bb? it's a cool exercise

an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

deznutz what the hell......1 arm curls with a bb? Yeah, I was like wtf? And then the other dude is doing 65lb (10 lb plates) standing curls with a big ass bench press bar

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

Fabian Yeah, I was like wtf? And then the other dude is doing 65lb (10 lb plates) standing curls with a big ass bench press bar Yeah thats called a standing straight bar curl, whats your point?

hey when you dont have heavy dumbells, you gotta figure somethign out.

vettedude hey when you dont have heavy dumbells, you gotta figure somethign out. another advantage is that you can shrug in the cage, facing the side. put the safeties just below hand height and load the bar with weights. No worriest about DLing anything up

something i love to do is to use a BB for leg presses. i just lay backwards on a bench, balance the BB on the middle parts of my feet, unrack, and press that shit.

this is not strange

cavefish Yeah thats called a standing straight bar curl, whats your point? .

Fabian And then the other dude is doing standing curls with a big ass bench press bar that's only about the best biceps exercise that exists

i lay down in a leg press machine upside down and use it as an incline bench. it actually helps me learn how to lift with all the blood rushed to my head. it takes a lot of self control and discipline. not to mention years and years of experience. try it.

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's... do this after poping an animal pack

mtnbike4522 do this after poping an animal pack nigga plz, i'm animal withou the packs

why aren't they using the power rack for curls like most people?

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's... I do rack deadlifts like that.

Morons at my gym....or mabe I'm the moron?

Calories in a gram of carbs/protein/fat?

Calories in a gram of carbs/protein/fat?

What are the calories in a gram of protein, fat and carbohydrate? I am setting up my diet and I want to do it right. The numbers I came up with are 4 calories per gram for protein, 3.5 cals per gram for carbs, and 9 calories per gram for fat. I wonder if those are right. Thanks!

4 per carbs. rest of the #'s are right. you can find this on a cereal box

nonplus 4 per carbs. rest of the #'s are right. you can find this on a cereal box Well i'll be damned. Thanks!

Well then lets use this thread for something else. On my diet that I am starting next week, I need to eat around 2250 - 2450 calories a day at the beginning(205 lbs). I am wondering should I eat my bigger meals earlier in the day and tick myself down towards the end and eat my carbs in the morning?

Try to eat a good lump of your carbs before your work out... assuming you are lifting too?

iwishiwascool Try to eat a good lump of your carbs before your work out... assuming you are lifting too? Definatly, I just finished writing up a routine. But I workout at like 10 in the morn after waking up at 8:30 - 9:00 so I will eat a carb breakfast, oatmeal and english muffins Workout Sunday: Boxing/Jump Rope Monday - Back/Biceps Deadlifts - 4 x 8, 4, 4, 6 Chin-ups - 3 x 6, 6, * Row Machine - 3 x 6, 6, 6 Barbell Bicep Curls - 3 x 6, 6, 6 Hammer Curls - 2 x 8, 8 Hanging Leg Raises - 4 x 15, 15, 15, 15 Mon Night: Running Tuesday: Boxing/Jump Rope Wednesday - Legs Squats - 4 x 8, 4, 4, 6 Squat Press - 3 x 6, 6, 4 Leg Curls - 3 x 8, 8, 6 Calf Raises - 4 x 15, 15, 15, 15 Wed Night: Running Thursday: Boxing/Jump Rope Friday - Chest/Shoulders/Triceps Dumbbell Incline - 4 x 8, 4, 4, 6 Dumbbell Bench - 3 x 6, 6, 4 Arnold Presses - 3 x 6, 6, 6 Upright Rows - 2 x 6, 6 Cable Pressdowns - 3 x 8, 8, 6 Crunches - 4 x 15, 15, 15, 15

looks fine, but you should throw some protein in the mix pre work out too.

iwishiwascool looks fine, but you should throw some protein in the mix pre work out too. I know that, I am going to go through and set out when I should eat at what time during the day for my meals. IE: Breakfast: Calories 600, Carbs 60g, protein 40g, fat 20g etc etc... thats not what I am going to use, thats just an example. I always mix 8oz of OJ and a scoop of whey for my preworkout drink.

Calories in a gram of carbs/protein/fat?

Size of your biceps?

Size of your biceps?

Only 15.25"inches here, been slacking off though, time to hit the gym HARD like I used to.

those are some huge biceps. they are almost as big as my whole upper arm

small

flexed or relaxed?

15.75"

ryazbeck flexed or relaxed? flexed.

then 17"

14

^^^ 12"

16.5

jonno 14 .

17 and a quarter last measurement, but I'm overweight besides the lifting.

243

11".

13¾

20", 15" forearms.

cavefish 20", 15" forearms.

cavefish 20", 15" forearms. Who want's a footlong when they can have a 20"?

who cares about the size of the bicep anyways? Tricep > Bicep

To the topic starter, What kind of exercises do you do for arms?

ACURA TL-S Who want's a footlong when they can have a 20"? Word, I roll on DUBS nigga. Although a good inch or two of that is probably fat. I'd be happy with 18's at around 10% bf or lower.

12.5 flexed

12.5 EDIT: I think. I just looked and I'm really not sure anymore, that's what they *used* to be when I bothered to measure.

14.25" yes i measured the last quarter inch

13.25 ; (

Size of your biceps?

chest peck help

chest peck help

k can someone just whip up a quick day at the gym for what they did on chest days, like what are some real good excercises to bulk up in the upper area you know what i mean?

Incline BB or DB Flat BB or DB Dips Flies(if you want) End of workout. SHould take no longer than 45min.

and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee

dougie090 and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee There is no K in pecs. Your rep base will be dependent upon your goals.

haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10??

dougie090 haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10?? Jesus. You need Jesus.

Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10

actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself

Silver85327 Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10 Depending on how often per week you are hitting that muscle. Just do 3x8 for now.

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself I have the suggestive shirt, it says "geologists make the bedrock"

Neo22 Depending on how often per week you are hitting that muscle. Just do 3x8 for now. Today was my first day working out I plan on going to the gym 5 - 6 times a week. I really need to set up some sort of routine so I dont look like a retard in there.

k thanks neo you sound like you know what your doing, god bless ya

hahahah silver that was some funny shit, i know how you feel though hahah that is fucking hilarious i cant stop laughing, i can picture you just walking around haha fuck me thats funny

Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though

Chalkitup Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though Nice now if I only knew what some of those things were.

Sorry, I know how you feel I read most of the threads in here and they may as well be in japanese so dont be afraid to ask. What in particular don't you know?

yah im not familiar with skull crusher, hack squats, preachers curl im sure i know what they are but i have a differnet name for the fucking thigns

Skull crusher - Lay on the bench on your back and using a barbell and grip with palms facing up (or towards your feet) straighten your arms so that they are perpendicular to your body. Now by bending at the elbow you lower the bar down towards your head. Start off light and try and focus on keeping your elbows neat and together. Hack squats are a machine lift. You begin in a standing position with pads on your shoulders that attach to the "carriage", unlock the carriage and position your feet so that you when you squat you are positioned as if sitting in a chair. Again keep your knees steady and get someone to check that you're going deep enough. Preacher curls - these are an isolated bicep curl where you sit or stand with a barbell or dumbells and the tricep part of your arm is rested on an inclined pad. Now when you curl the pad keeps your elbows in position and you isolate the biceps when curling. This is the type of form that you are aiming for when free lifting where your control muscles keep you in position and lifting the weights rather that swinging them.

ahh yes i know what the preacher curls are now, yah they are harder since you cant swing, good workout, the hack squats i dont know i dont have that machine the gym im at im pretty sure, so for the skull crusher you will kinda loook like an L like your on your back and your then lifting upwards? or are you going out over your head so its just like a straight line you know?

Start step 1 Bend your elbows and lower your forearms toward the top of your head. Keep your elbows and upper arms locked in position, and straighten your arms to return to the start position. finish

Hack squats You shouldn't lock your knees out during the exercise so that your quads stay loaded

you need the sex muscles bro

db preachers

For Chest I like something along the lines of Flat BB 10,6,4,4,2 Incline DB 3x6-8 Incline Flies 3x8 Flat Flies 3x8 Then the next week do Incline BB 10,6,4,4,2 Flat DB 3x6-8 Flat Flies 3x8 Incline Flies 3x8

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself Buy an av, you are

chest peck help

Hmmm trouble coming up with a descent routine...

Hmmm trouble coming up with a descent routine...

I have gotten a bit out of shape, need to lose body fat and put on muscle mass... I'm about 5"10 / 5"11 @ 180-185lbs, not much muscle defintion due to body fat, when I was 165 pounds I have much better defined muscles. Anyways I used to work out every day with random breaks, chest/biceps back/triceps shoulders/legs however I hit a plateau pretty quick because I was overworking myself I've since expiremented with different routines, lately i've been doing 0 legs.. I want to do a routine for 6 days a week... Sundays I work a f'd up schedule and cant make it to the gym. I was considering Day 1 - Chest, biceps, triceps, abs Day 2 - Cardio Day 3- Back, Shoulders, traps Day 4 - Cardio, abs Day 5 - Legs, lower back, abs Day 6 - Cardio Day 7 - Off However i'm a bit edgy on doing a muscle group only once a week so i'm confused and having a hard time figuring out what I should do...... I think a muscle group once a week isn't enough, I like to get really sore then I recover usually on third day so hmmm.... any ideas??? P.S dont gimmi any shit about doing chest with tricep instead of bicep or viseversa, it makes no fucking diff; everyone does it differently and i've tried all combinations finding little difference. before, about 165 pounds now about 180

great, your avatar made me not as hungry.

lol

you gonna get hit wif the sticky stik, boyo

Too much cardio, not enough lift.

~stangzorized~ Too much cardio, not enough lift.

*decent

christophers rountine, drop down calories, drop down cardio

Whats wrong with cardio?

nothing, I just think theres a bit to much of it in his routine

hmm so maybe limit cardio to twice a week? or even once a week?

how about a rotation of Day 1 - Chest, biceps, abs Day 2 - Back, triceps, abs Day 3- Legs, Shoulders, Lower back Day 4- Cardio with random days off?

baghrhrg decent, dunno why the hell I wrote descent..

I dunno, I do cardio 3 times a week. But I am just looking for something to do I guess. :-x

Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs

mike Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows?

What's your av all about?

Ilyusha What's your av all about? A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon.

chlywly A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon. That's fuckin dope..

If you asked me I would say you should lift more weight less often. What youre doing now obviously isnt working, so how much could it hurt to go 3-4 times a week? When I started doing that I saw instant strength gains because when I was going 6 times a week I was overtraining. Maybe you should cut out some ab stuff as well, some compound movements such as squat will work your abs, so just have an ab day on a different day than your legs day. By the way, make sure you actually have a leg day. In my opinion, probably the most important day. But thats just my opinion.

chlywly Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows? pec deck: bent over row (sorta): do deadlifts.

That bent over row pic sucks ass. The bar is going too high up in the chest area.

ok cool, any good sources on doing a proper dead lift?

Hmmm trouble coming up with a descent routine...

Post your MOST and LEAST worked out areas

Post your MOST and LEAST worked out areas

Most - other than forearms indirectly, shoulders Least - abs and calves

Most: back & Grip Least calves biceps

most: lower back, posterior and hams (I love to deadlift) least: forearms

most: tris, shoulders least: hamstrings

most: tri's least abs/chest, because my bench sucks

i dont train abs as much as i should but i just started

GTPBR most: lower back, posterior and hams (I love to deadlift) least: forearms but replace forearms with traps

Most: pretty much all lower body (besides calfs) Least: calves abs I <3 squats

most: hams, quads, pecs, tris, delts, post. chain, lats, traps least: biceps and the pen0s.

Most :Tris (just because they are worked in so many exercises that don't target them) Least: Forearms (never, unless you count gripping DBs and barbells for various exercises)

Most: back, quads/hams Least: calves, biceps

most:abs least:forearms, calves

Spyde|2 "Why did Lisa dump me? Is it because of my small calves? They're the hardest place to add mass!" /Milhouse Most: Chest Least: Everything else

most: back least: penis

Most: Legs (squat) Least: Calves

most:lats least:chest(cant bench or fly cuz of bum shoulder )

Most: Chest Least: Legs (i run a lot, and have genetically large,strong legs)

Post your MOST and LEAST worked out areas

My routine...critique wanted (long)

My routine...critique wanted (long)

Any thoughts, suggestions? Monday: chest, abs & tri dumbbells - 4 x 8 incline dumbbells - 3 x 8 decline on cable machines - 3 x 8 fly machine - 3 x 8 burnout bench - 1 x 21 various abs (depending on day) skull crusher (lying) w/ bench bar - 3 x 8 one-handed pulldowns on cable stack - 3 x 8 overhead rope pulls on cable stack - 3 x 8 dips - 2 x ? (usually about 25 - 30 first set, 20 - 25 second set) Tuesday: back & biceps pulldowns - 4 x 8 seated row machine (don't know what it is called) - 3 x 8 dumbbell rows - 3 x 8 lower back machine - 3 x 8 pullups - 2 x ? (usually 10 first set, 6-8 second) traps - 4 x 8 bench bar curls - pyramid sets (1 x 12, 1 x 10, 1 x 8, 1 x 10, 1 x 12) seated incline curls - 3 x 8 concentration curls - 3 x 8 hammer curls - 3 x 8 (immediately following each set, lighter dumbbells ~20lbs used for making circular motions) Wednesday: shoulders, abs & tri military press - 4 x 8 lateral raises - 3 x 8 front raises - 3 x 8 reverse fly? (don't know name) - 3 x 8 various abs (depending on day) skull crushers w/ curl bar - 3 x 8 triangle bar pulldown - 3 x 8 rope pulldown - 3 x 8 dips - 2 x ? (see above for # reps) Thursday: legs leg press - 4 x 8 extensions - 4 x 8 curls - 4 x 8 calf press - 3 x 12 calves on leg press machine - 3 x 15 Friday: chest, abs & biceps bench - 4 x 8 incline bench - 3 x 8 decline bench - 3 x 8 flys - 3 x 8 various abs (depending on day) bench bar curls - 3 x 21 (7 wide grip, 7 narrow, 7 normal) incline bench curls - 3 x 8 superman curls (what I call them) ->use 2 weight stacks, curl with upper arms parallel to floor, bring hands toward head, like a typical flex pose... - 3 x 8 hammer curls - 3 x 8 (w/ afterward as on tuesdays) Saturday: legs squat - 3 x 8 rest is same as Thursday minus the leg press So that's it. Comments? Suggestions? I am always looking to make it better. FWIW, I am ~6'4", ~185... thanks E

seems to be overtraining to me..dunno..

I am just glancing at it and I will give my .02 later. But you have way to many sets to per day to be working a group twice a week and you need to vary your rep scheme.

You need to give your muscles more time to rest. You're overtraining and probably working against yourself. Take it back a notch and work each muscle group once a week. You shouldn't be at the gym working out every day.

Yeah first thing that popped into my head was overtraining. What are your goals? What's your diet like?

holy overtraining batman

Thanks for the input guys - I was beginning to suspect that I was overtraining some. My goals at first were the typical: get my bench to 300, and look good. Got to 300 a couple of weeks ago, and I look good, but after that my goals changed to being more fit, so I think that I am going to take up swimming 2x/wk and drop off to working each group 1x/wk...my diet is, at best guess ~4000 cal/day; I have a super high metabolism, and I know that this is not really high if I want to be bulking, but I don't really want to bulk too much; I am tall and lean, and I want to stay that way, but muscular...any more help? Thanks guys. E

bump? I still want some more feedback

It's only about 24-6 sets a day... hardly overtaining it seems. I posted a routine where it was 20 sets of mostly 10s and no one thought that was even close to overtaining. If you are worried about overtraining though just knock off a lift a day.

thanks man - really appreciate the feedback - and to the gym I go...

My routine...critique wanted (long)

Should I start drinking protein shakes? Also, rate my routine and diet.

Should I start drinking protein shakes? Also, rate my routine and diet.

I just started working out again heavily, but I don't know if I should drink protein shakes. I'll give you my routine and my diet, you let me know what you think . Routine - 5 day switch, HIIT Monday - chest Tuesday - shoulders Wednesday - biceps/triceps Thursday - off Friday - back Saturday - legs Sunday - off This is what I eat normally: Breakfast @ 8-9am: 10+10 Trader Joe's Cereal, 10 grams fiber, 10 grams protein (soy), banana, apple Lunch @ 12:30pm: regular turkey avocado from Togo's or something else remotely healthy (I'm trying to get in the habit of making my own sandwiches to take to school with me) Pre-workout ~4-6pm: sandwich, banana Start workout anywhere between 5-7pm, workout for 45 minutes or so and then do 20-30 minutes of cardio Post-workout ~6-8pm: sandwich or tuna on crackers + gatorade 30-45 minutes later I'll eat another small meal of either a sandwich or tuna I drink about 84 fl oz. of water per day (5 water bottles) including one during my workout. Should I start drinking protein shakes and if so, when?

I'm not seeing shoulder work, but I do like the two leg days, I would train legs in a westside manner or at least some type of CP if you are going to do two days.

ACURA TL-S I'm not seeing shoulder work, but I do like the two leg days, I would train legs in a westside manner or at least some type of CP if you are going to do two days. Crap. I only do legs one day on Saturday. Wednesday is shoulders.

diet rating: 3/10 if bulking, 5/10 if cutting looks like you could use a protein shake with breakfast, pre and post workout. edit: I'm assuming your bulking if you're doing HST. Eat more.

hootpie Should I start drinking protein shakes and if so, when? Yes. Whenever you can...mostly before and after workout (breakfast, lunch, dinner)

shastaisforwinners diet rating: 3/10 if bulking, 5/10 if cutting looks like you could use a protein shake with breakfast, pre and post workout. edit: I'm assuming your bulking if you're doing HST. Eat more. I am trying to clean bulk. What kind of protein shakes do you guys recommend?

What kind of protein shakes should I get? Do they replace meals?

http://www.1fast400.com/?products_id=63

if you have a costco membership get the powder there

twofourtysx if you have a costco membership get the powder there I'll check out Costco tomorrow or so. As for flavors, what tends to be the best tasting?

hootpie I'll check out Costco tomorrow or so. As for flavors, what tends to be the best tasting? chocolate they have 6lbs for $20

twofourtysx chocolate they have 6lbs for $20 Cool, thanks for the heads up.

twofourtysx chocolate they have 6lbs for $20 how's the stuff taste? that's a good price

SteveO how's the stuff taste? that's a good price I doubt it tastes like a Dove bar, but it's probably better than drinking fish juice

....personally, I wouldn't want to do shoulders the day after arms... cause if my triceps are sore... it would hinder my shoulder workout... (primarily in overhead press movements), I'd also keep chest and shoulder workouts as far apart as possilbe, or just do'em the same day (NOT split them either as in "AM" "PM" workouts).

is300eater ....personally, I wouldn't want to do shoulders the day after arms... cause if my triceps are sore... it would hinder my shoulder workout... (primarily in overhead press movements), I'd also keep chest and shoulder workouts as far apart as possilbe, or just do'em the same day (NOT split them either as in "AM" "PM" workouts). I don't know what's wrong with me. I totally wrote my workout wrong. Here's the non-crack smoker version: Monday - chest Tuesday - shoulders Wednesday - biceps/triceps Thursday - off Friday - back Saturday - legs Sunday - off

hootpie I don't know what's wrong with me. I totally wrote my workout wrong. Here's the non-crack smoker version: Monday - chest Tuesday - shoulders Wednesday - biceps/triceps Thursday - off Friday - back Saturday - legs Sunday - off Your shoulders aren't taxed from chest day?

Ilyusha Your shoulders aren't taxed from chest day? They are, but not too much to the point where it hinders my shoulder workout. By the way, I solved my headache problem.

hootpie They are, but not too much to the point where it hinders my shoulder workout. By the way, I solved my headache problem. Congrats.

Ilyusha Congrats. Thanks...it was getting VERY bothersome.

Should I start drinking protein shakes? Also, rate my routine and diet.

Progress thread V hadtobuyanewbikinicausetheotherwastoobig

Progress thread V hadtobuyanewbikinicausetheotherwastoobig

Week 11, how time has flown for me! Jan 17: ....................April 6 Height: 5'8"..................5'8" Weight: 180................ 161 Bust: 36 ......................34 Waist: 38.5...................31 Hips: 42.5.....................37 Thighs: 25R 24L .....19.25R 19L Biceps: 14R 14L .........10.25R 10.25L Comparison Pics:Start Vs Today: Week 1 Vs Today:

before anyone mentions it: yes, I'm aware that my new suits bottoms are a wee bit too small, I am looking forward to shrinking into them as the next month or two progresses.

absolutely great job

YEAH!!!! GO POGO!! that's awesome. I'm so happy for you. How many pants sizes have you gone down losing 7.5 inches off of the waist and 5.5 off of the hips?

Lookin' good! Keep it up!

nic379 YEAH!!!! GO POGO!! that's awesome. I'm so happy for you. How many pants sizes have you gone down losing 7.5 inches off of the waist and 5.5 off of the hips? I was wearing a size 16 and they were TIGHT... I've shrunken down to a 10/12 that is comfy.

~*Pogovina*~ I was wearing a size 16 and they were TIGHT... I've shrunken down to a 10/12 that is comfy. that's awesome!!!!!!!!

those arms are only going to get bigger... sven and i are gonna pump them up (german accent)

Dragon absolutely great job thanks

Socrates Lookin' good! Keep it up! thanks

wow great progress

nic379 that's awesome!!!!!!!! cheaper too!

liptonme those arms are only going to get bigger... sven and i are gonna pump them up (german accent) bahahahah!! I'm gonna get man arms if I keep this genetic freak shit up

nice progress, very noticable difference. Keep up the good work.

momoarrowz wow great progress thanks! it has completely sucked sometimes but is sooo worth it when I get to compare pics and numbers

holy crap. the 2nd comparison is phenomenal. i know you're a lady and all, but thats still inspiring for me. awesome job. the amazing part is, you've been working out and gaining muscle too. btw, i like your new hair better too.

D-GUy nice progress, very noticable difference. Keep up the good work. I've been slowing down as I go but am toning up noticably under the ever-thinning layer of fat.

Nice progress.

Atenza6i holy crap. the 2nd comparison is phenomenal. i know you're a lady and all, but thats still inspiring for me. awesome job. the amazing part is, you've been working out and gaining muscle too. btw, i like your new hair better too. it's kinda fun proving to the beefcakes here that people are capable of cutting and gaining muscle mass at the same time and uhh... thanks. I'm letting the front grow out, I just have it in a ponytail today :lazy:

cASe SenSiTive Nice progress. thanks

~*Pogovina*~ I've been slowing down as I go but am toning up noticably under the ever-thinning layer of fat. as long you keep seeing progress

Great Job Pogo. Keep it up. Progress will slow down but as long as you keep at it things will come.

Great job!

damn, girl! I can't believe you were a 38 great progress!!

Wow, your waistline has visibly decreased. You can tell just by looking. And your tummy as basically all gone. Looking good girl.

Progress thread V hadtobuyanewbikinicausetheotherwastoobig

Hammer curls to build "muscle under the bi"

Hammer curls to build "muscle under the bi"

so using db's and doing hammer curls there is a muscle that wil give a larger overall appearence to the bi? is this correct or in the area?

do deadlifts

The muscle under the bi is the coracobrachialis, given its name because of its proximal insertion at the coracoid process of the scapular. Its role is flexion of the arm, it has some week adducting abilities also. I don't see any real reason that hammer curls would target this muscle. Possibly he could also meen the Brachilalis, it is responsible for flexion of the elbow. Perhaps he thinks that this muscle acts to cancel the forearm supination caused by biceps but it is unaffected by any pronation/supination of the forearm

I do hammer curls.

i know what your tryin to say. hammer curls and especially overhand curls will fill you out like i think you want.

willg133 do deadlifts



edd91 The muscle under the bi is the coracobrachialis, given its name because of its proximal insertion at the coracoid process of the scapular. Its role is flexion of the arm, it has some week adducting abilities also. I don't see any real reason that hammer curls would target this muscle. Possibly he could also meen the Brachilalis, it is responsible for flexion of the elbow. Perhaps he thinks that this muscle acts to cancel the forearm supination caused by biceps but it is unaffected by any pronation/supination of the forearm Damn you comparative anatomy and vert phys, I should not understand this.

edd91 The muscle under the bi is the coracobrachialis, given its name because of its proximal insertion at the coracoid process of the scapular. Its role is flexion of the arm, it has some week adducting abilities also. I don't see any real reason that hammer curls would target this muscle. Possibly he could also meen the Brachilalis, it is responsible for flexion of the elbow. Perhaps he thinks that this muscle acts to cancel the forearm supination caused by biceps but it is unaffected by any pronation/supination of the forearm I understand this just fine, but think you're a tool for using this type of language considering most people like the "POSTER" get 0 out of it.

Copy N Paste nugga

Mystery Guest Copy N Paste nugga I didn't copy/paste shit

yea i find it hard to believe any medical text online would say "week" instead of "weak."

i do a lot of hammer curls. is that why i have hotdog biseps?

Grouch i do a lot of hammer curls. is that why i have hotdog biseps? yeah, it is. btw your biseps are week

edd91 I didn't copy/paste shit Well if it wasn't then take it as a compliment

dank yeah, it is. btw your biseps are week your spelling is weak

edd91 The muscle under the bi is the coracobrachialis, given its name because of its proximal insertion at the coracoid process of the scapular. Its role is flexion of the arm, it has some week adducting abilities also. I don't see any real reason that hammer curls would target this muscle. Possibly he could also meen the Brachilalis, it is responsible for flexion of the elbow. Perhaps he thinks that this muscle acts to cancel the forearm supination caused by biceps but it is unaffected by any pronation/supination of the forearm Actually the muscle known as Biceps Brachii is the superfical muscle of the humerus and it is able to flex when the forearm is supine (when the palm of your hand faces up). Brachialis is the major forearm flexor (bends arm at elbow) and is deep to the Biceps Brachii. Brachialis would therefore be used more appropriately when the forearm is not in the supine position, and thus hammer curls would target Brachialis (the bigger of the two muscles) to a greater extent.

Gutrat your spelling is weak your sarcasm detector is busted

cunninglinguist your sarcasm detector is busted or the batteries could be low.

edd91 The muscle under the bi is the coracobrachialis, given its name because of its proximal insertion at the coracoid process of the scapular. Its role is flexion of the arm, it has some week adducting abilities also. I don't see any real reason that hammer curls would target this muscle. Possibly he could also meen the Brachilalis, it is responsible for flexion of the elbow. Perhaps he thinks that this muscle acts to cancel the forearm supination caused by biceps but it is unaffected by any pronation/supination of the forearm ugh, yeah...we get it..but for someone who writes that much shit, your spelling of simple words sucks ass. you're not impressing anyone

Dr. Feel Good Actually the muscle known as Biceps Brachii is the superfical muscle of the humerus and it is able to flex when the forearm is supine (when the palm of your hand faces up). Brachialis is the major forearm flexor (bends arm at elbow) and is deep to the Biceps Brachii. Brachialis would therefore be used more appropriately when the forearm is not in the supine position, and thus hammer curls would target Brachialis (the bigger of the two muscles) to a greater extent. I disagree, in both flexion with supination of forearm and semi-pronation, the Brachialis is equally recruited, just the biceps arent recruited with supination. It is inserted at the ulna which hardly moves in supination And if you guys dont like my posts, then ok I won't answer people any more

dank yeah, it is. btw your biseps are week They are still prolly bigger than yours.

tize I like em, don't listen to mike he is just a jealous little bitch mm hmm

edd91 The muscle under the bi is the coracobrachialis, given its name because of its proximal insertion at the coracoid process of the scapular. Its role is flexion of the arm, it has some week adducting abilities also. I don't see any real reason that hammer curls would target this muscle. Possibly he could also meen the Brachilalis, it is responsible for flexion of the elbow. Perhaps he thinks that this muscle acts to cancel the forearm supination caused by biceps but it is unaffected by any pronation/supination of the forearm nice

Hammer curls to build "muscle under the bi"

I bet you can't make a workout for me.

I bet you can't make a workout for me.

I need a workout that is a 3 to 4 day split. I need compound exercises. This workout needs to focus on muscle tone more than actual mass.

you're right, i can't

day 1: upper body 1) flat bench- 4-6 sets of 4-6 reps 2) heavy triceps - 4-6 sets of 5-8 reps 3) barbell rows-4-6 sets of 8-10 reps 4) rear/side/front raises-4-5 sets of 10-15 reps 5) biceps - pick a movement and do 4 sets of whatever reps day 2: lower body 1) full squats-4-6 sets of 4-6 reps 2) romanian deadlift-4-5 sets of 8-10 reps 3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps 4) heavy ab work 5) optional extra quad movement if you want "burn", but 100% not neccesary day 3: upper body #2 1) dumbell bench-4-5 sets of 8-12 reps 2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) biceps, pick one movement for 4-5 sets day 4: lower body #2 1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy. 2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) leg curls-3-6 sets of 10-12 reps 4) heavy abs

What's a reverse Hyper? Wouldn't that be almost like a situp?

TrickyDick8806 What's a reverse Hyper? Wouldn't that be almost like a situp? No.

Nevermind i just looked reverse hypers up, anyway to do that without a machine?

Ceaze you're right, i can't haha. muscle tone.

OMG UR RYTE NOW THAT EWE DARED ME EYE HAF TWO



Sgt. Ownage OMG UR RYTE NOW THAT EWE DARED ME EYE HAF TWO Very tasteful.

Ilyusha day 1: upper body 1) flat bench- 4-6 sets of 4-6 reps 2) heavy triceps - 4-6 sets of 5-8 reps 3) barbell rows-4-6 sets of 8-10 reps 4) rear/side/front raises-4-5 sets of 10-15 reps 5) biceps - pick a movement and do 4 sets of whatever reps day 2: lower body 1) full squats-4-6 sets of 4-6 reps 2) romanian deadlift-4-5 sets of 8-10 reps 3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps 4) heavy ab work 5) optional extra quad movement if you want "burn", but 100% not neccesary day 3: upper body #2 1) dumbell bench-4-5 sets of 8-12 reps 2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) biceps, pick one movement for 4-5 sets day 4: lower body #2 1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy. 2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) leg curls-3-6 sets of 10-12 reps 4) heavy abs What the fuck are you doing? Don't give him shit. For one thing, he said 'tone'. He doesn't know any exercises and he'll probably end up hurting himself anyways. If he really wanted our help, he would ask F&N PROPERLY instead of " " I bet you can't ... "

Now that I think of it. I feel like an idiot because this is probably a parody or something. Right?

OH NOES!!!11 Your advanced reverse psychology is too advanced for our feeble meathead minds.... clever boy!

Gutrat Now that I think of it. I feel like an idiot because this is probably a parody or something. Right? no, the guy just wants a brad pitt look

TrickyDick8806 Very tasteful. i will shit on your chest

SteveO no, the guy just wants a brad pitt look What? Brad Pitt? Well, then he'll have to get a leg double also.

Sgt. Ownage i will shit on your chest cleavland steamer style ??

Sgt. Ownage i will shit on your chest

Gutrat What the fuck are you doing? Don't give him shit. For one thing, he said 'tone'. He doesn't know any exercises and he'll probably end up hurting himself anyways. If he really wanted our help, he would ask F&N PROPERLY instead of " " I bet you can't ... " Yeah, lets treat every new person like shit.

oh.. if you want to tone just do 63 reps of every exercise

By the way, for the record, he edited his post after I replied. If I saw the whole toning thing in there, I wouldn't have helped.

Ilyusha day 1: upper body 1) flat bench- 4-6 sets of 4-6 reps 2) heavy triceps - 4-6 sets of 5-8 reps 3) barbell rows-4-6 sets of 8-10 reps 4) rear/side/front raises-4-5 sets of 10-15 reps 5) biceps - pick a movement and do 4 sets of whatever reps day 2: lower body 1) full squats-4-6 sets of 4-6 reps 2) romanian deadlift-4-5 sets of 8-10 reps 3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps 4) heavy ab work 5) optional extra quad movement if you want "burn", but 100% not neccesary day 3: upper body #2 1) dumbell bench-4-5 sets of 8-12 reps 2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) biceps, pick one movement for 4-5 sets day 4: lower body #2 1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy. 2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) leg curls-3-6 sets of 10-12 reps 4) heavy abs I was wondering why not DL every week?

jonno oh.. if you want to tone just do 63 reps of every exercise and make sure you keep track, any more or less and teh workout will be worthless because of over/under training

Day 1: 1 hour of elliptical Day 2: 1 hour of running on treadmill Day 3: 1 hour of running outside Day 4: 1 hour of HIIT running outside Day 5: 1 hour of running long jump exercises Day 6: 1 hour of running through the sand on a beach Day 7: 1 hour of jumping off highest building you can find Make sure to take 7200 steps (2 per second) to get maximal toneness, there's your weekly routine, repeat as needed. edit: Oh damn you're a tricky one mr dick.

ralyks Day 1: 1 hour of elliptical Day 2: 1 hour of running on treadmill Day 3: 1 hour of running outside Day 4: 1 hour of HIIT running outside Day 5: 1 hour of running long jump exercises Day 6: 1 hour of running through the sand on a beach Day 7: 1 hour of jumping off highest building you can find Make sure to take 7200 steps (2 per second) to get maximal toneness, there's your weekly routine, repeat as needed. edit: Oh damn you're a tricky one mr dick. I hope your not being serious.

I bet you can't make a workout for me.

Critique my workout plz

Critique my workout plz

Mondays-Biceps/Legs alternating curls 4x10 preacher curls 4x10 hammer curls 4x10 squats 3x10 leg press 3x10 stiff-legged dead lifts 3x10 (we're REALLY weak on legs, once they get built up more, we'll be doing 4 sets 10 times) Wednesdays-Triceps/back Tricep pushdowns 4x10 reverse pushdowns (same thing but pulling down with my hands facing up) skullcrushers 4x10 overhead extensions Tate press Decline bench 4x10 Lat pull-downs 4x10 Seated rows 4x10 Deadlifts 3x10 T-bar rows 4x10 Friday-Chest/Shoulders Flat bench DB press 4x10 Incline bench 4x10 Deltoid Flys 4x10 Shoulder press 4x10 Shrugs 4x10 I increase weight after each set. Am I pretty much covering everything adequately? I know I need to start doing cardio really bad....

It would help if you said how many sets and reps you are doing of each exercise. I can see a few flaws, such as having more bicep work than tricep work, and only having one true shoulder movement.

How about you work legs before bi's and back before tri's...

Natezilla How about you work legs before bi's and back before tri's... Does it matter? We usually do a bicep/tricep workout then a leg/back workout and go back and forth. Is it better to do all the workouts for say...legs together?

TQ Does it matter? We usually do a bicep/tricep workout then a leg/back workout and go back and forth. Is it better to do all the workouts for say...legs together? Big muscles first, small muscles last.

Ilyusha It would help if you said how many sets and reps you are doing of each exercise. I can see a few flaws, such as having more bicep work than tricep work, and only having one true shoulder movement. Thats weird. My triceps are f-ing huge compared to my biceps. The guy I go to the gym with lifts the same as me on biceps but 30lbs less on triceps. What other should movements can I do?

TQ Does it matter? We usually do a bicep/tricep workout then a leg/back workout and go back and forth. Is it better to do all the workouts for say...legs together? I don't understand any of that.

Ilyusha Big muscles first, small muscles last. So I should do all my leg work first AND together? right?

TQ Thats weird. My triceps are f-ing huge compared to my biceps. The guy I go to the gym with lifts the same as me on biceps but 30lbs less on triceps. What other should movements can I do? Tate press, close grip bench, skullcrushers, rope pushdowns, overhead extensions, etc.

TQ So I should do all my leg work first AND together? right? Not necessarily. Before doing my current 4 day split, I was doing: M: Chest/Tris W: Back/Bis F: Legs/Shoulders Listed in order of body part done.

Natezilla I don't understand any of that. ok.... I do one leg workout then I do one bicep workout then I do another leg workout then another for biceps.... get it?

Ilyusha Tate press, close grip bench, skullcrushers, rope pushdowns, overhead extensions, etc. shit, i forgot about overhead extensions.... I already do skullcrushers and pushdowns...as well as reverse pushdowns

TQ shit, i forgot about overhead extensions.... I already do skullcrushers and pushdowns...as well as reverse pushdowns Tate Presses > * x11tybillion It's a trade secret, but I'm letting you in on it..

Ilyusha Tate Presses > * x11tybillion It's a trade secret, but I'm letting you in on it.. unfortunately I have no clue what tate presses are. edit: i figured it out through google

TQ unfortunately I have no clue what tate presses are. http://www.weighttrainersunited.com/tatetri.html

so generally speaking....am I getting a good balanced workout? my gym buddy seems to think we don't do chest/arms often enough

Ilyusha http://www.weighttrainersunited.com/tatetri.html wow those look good i just added them to my routine

TQ so generally speaking....am I getting a good balanced workout? my gym buddy seems to think we don't do chest/arms often enough nah i'd say yur chest/bi has enough volume... but then again im a noob broly

sr20wop wow those look good i just added them to my routine Just watch the weight you start with.. they are surprisingly difficult.

anything else I should add?

Ok just for reference....why exactly do I need to work the bigger muscles first?

bump

TQ bump ummmm... big > small

sr20wop ummmm... big > small well is my routine adequate or what? I wouldn't bump my thread if my questions were answered

TQ Mondays-Biceps/Legs alternating curls 4x10 preacher curls 4x10 loose one of these hammer curls 4x10 squats 3x10 leg press 3x10 stiff-legged dead lifts 3x10 (we're REALLY weak on legs, once they get built up more, we'll be doing 4 sets 10 times) Go heavier, a few more sets, less reps Wednesdays-Triceps/back Tricep pushdowns 4x10 reverse pushdowns (same thing but pulling down with my hands facing up) skullcrushers 4x10 board press, lockouts, and CG bench/ maybee decline would be good here too overhead extensions Tate press Lat pull-downs 4x10 Seated rows 4x10 BB/DB rows would be another good exercise, along with hypers Deadlifts 3x10 Friday-Chest/Shoulders Flat bench DB press 4x10 Incline bench 4x10 Decline bench 4x10 maybee better on tricep day Shoulder press 4x10 Shrugs 4x10 I increase weight after each set. Am I pretty much covering everything adequately? I know I need to start doing cardio really bad.... if u are bulking u dont have to do cardio, although it is not a bad idea, be sure to eat mroe. I would change the reps up some, and ad abs, u do not have one ab exerciser there. change ur shit up to something like this legs/shoulders Chest/tris back/bis and start with movements liek Squat Deadlift, Benchpress Compund>>> accesory

Critique my workout plz

Is this routine fine?

Is this routine fine?

Monday - Triceps, Chest, Deltoids, Shoulders Tuesday - Legs, Abs Wednesday - Biceps, Back Friday - Triceps, Chest, Deltoids, Shoulders, Abs (Anything wrong with working out Triceps, Chest, Deltoids, Shoulders twice a week while only working out the other 2 areas once a week, or should I add another Biceps, Back day in there?) On the weekends I do a lot of elliptical and bike riding up hill for extra leg exercise. Help

How long do you plan on spending in the gym on Mondays & Fridays?

NickStam How long do you plan on spending in the gym on Mondays & Fridays? 60-75 minutes --- I come home and work my abs.

Is this routine fine?

Help with my routine

Help with my routine

This is what I do now. What can I add I have been doing this workout since November. Thanks. I don't know what other information you need. I am 5'6 -5'7 122 -125LBS Also I do cardio occaisionally because I am not trying to lose weight. Chest & Tri's Flat bench benchpress 3 x 10 Incline Benchpress 3 x 10 Decline Benchpress 3 x 10 Flys 3 x 10 Pulldowns two different kinds 3 x 10 Kickbacks 3 sets as many as I can do Back and Biceps Seated rows 3 x 10 Preacher Curls 3 x 10 or crazy 8's lat Pulldowns 3 x 10 Dumbells 3 x 10 reverse flys 3 x 10 Legs and Shoulders Squats 3 x 10 Leg Press 3 x 10 Calve presses 3 sets as many as I can do 2 others I am blanking on their names Shoulder raises 3 x 10 Shoulder Press 3 x 10 Shrugs 3 sets of as many as I can do Thanks

Joe Canada Chest and Tri Flat bench benchpress Incline Benchpress or Decline Benchpress Flys French Press Back and Biceps (might as well add abs) Deadlift BB rows lat Pulldowns Preacher Curls or Hammercurls crunches leg raises Legs and Shoulders Squats Calve presses 3 sets as many as I can do Leg Curls Leg Extensions DB shoulder presses Upright Rows Side Raises Shrugs 3 sets of as many as I can do fixed in general imho 10-8-8-6 > 3 x 10

FredBull fixed in general imho 10-8-8-6 > 3 x 10 Thanks, I will switch to the 10-8-8-6

When I said I do cardio occaisionally it is very seldom.

Joe Canada When I said I do cardio occaisionally it is very seldom. Drop it all together. For a long, long time.

tize team no-cardio! Sadly, I do cardio now..

any help from the daytimers?

Joe Canada This is what I do now. What can I add I have been doing this workout since November. Thanks. I don't know what other information you need. I am 5'6 -5'7 122 -125LBS Also I do cardio occaisionally because I am not trying to lose weight. Chest & Tri's Flat bench benchpress 3 x 10 Incline Benchpress 3 x 10 Decline Benchpress 3 x 10 Flys 3 x 10 Pulldowns two different kinds 3 x 10 Kickbacks 3 sets as many as I can do Back and Biceps Seated rows 3 x 10 Preacher Curls 3 x 10 or crazy 8's lat Pulldowns 3 x 10 Dumbells 3 x 10 reverse flys 3 x 10 Legs and Shoulders Squats 3 x 10 Leg Press 3 x 10 Calve presses 3 sets as many as I can do 2 others I am blanking on their names Shoulder raises 3 x 10 Shoulder Press 3 x 10 Shrugs 3 sets of as many as I can do Thanks I notice a general trend. You need to tailor fit the rep scheme to the exercise and fit it with the rep schemes of other exercises that work the same group. For example if one week I do 8,6,4,4,2 on flat bb bench then I will usually do something like 3x6-8 on db incline bench and 3x8-10 for flies. EDIT: Oh and if you are 122, you DO NOT, I repeat DO NOT, ever need to do cardio. In fact anytime the thought pops into your mind go to your kitchen, get a plate, pile as much food as humanly possible on that plate, and sit there until you eat it all.

Ya I follow you. I am not sure what you mean by rep scheme's? Do some excersices have more importance in the scheme? Thanks for your help.

Joe Canada Ya I follow you. I am not sure what you mean by rep scheme's? Do some excersices have more importance in the scheme? Thanks for your help. A little off topic, where in Canada do you live?

Montreal, but I have been in Sacramento California since 01 going to school.

eating chicken breasts should be your new cardio

Joe Canada Montreal, but I have been in Sacramento California since 01 going to school. Cool, where in Montreal? South Shore or directly in Montreal?

what are your goals, build mass, or keep toned?

also, how old are you?

My parents live off the Island of Montreal in Pincourt. When I last lived there we lived in the Hudson area. I am 22 and I want mass and strength.

Joe Canada Ya I follow you. I am not sure what you mean by rep scheme's? Do some excersices have more importance in the scheme? Thanks for your help. Compound movements (ie. bench, squat, DL, rows) are usually done in the lower rep range although it is important to vary the reps to get a wide variety and increase strength and hypertrophy. Accessory movements (ie. flies, curls) are usually done in a slightly higher rep range.

Do this routine and eat a lot. Then eat some more. http://forums.offtopic.com/showthread.php?t=1574598 I'm 5'7" and started at 125. Now up to 145

Help with my routine

fawking stretch marks!!!!

fawking stretch marks!!!!

every fucking month i have new stretch marks on my arms today, i have a new one my right front delt shoulders

sux

Yea I got them all the way down my bicep now, kinda sucks but I stopped caring about them along time ago.

Jeg1983 Yea I got them all the way down my bicep now, kinda sucks but I stopped caring about them along time ago. i didnt care about them before....but first i notice a red "scratch" then next day it was gone----then a week later it came back...then after workout, it formed into a fucking stretch marks

i have them everywhere......on my chest on my arms

Armpit and biceps *infinity

I don't give a shit about them.

<==== former fatass i have em on my lower back, triceps, obliques, hammies, and ass. they are faded now but you can still notice em if you look

how long do they take to fade? i've had my new ones on my bi's for about a month now, and while they aren't bright red anymore they're still noticeable from a distance.

< ===== still a fatass right here had em since i can remember and im adding more as i get stronger. i hate cardio

Get something called Strivectin SD , it reduces them and the appearance of them dramatically.

I gotta everywhere, vertical one's on my sides and belly, bicepsm, back. they suck try cocoa butter, supposedly it helps reduce them

I have them on my legs, it's horrible. I'm hoping that when I lose some weight they will fade out some. I've been using lotion/cocoa butter on them, but it doesn't seem to help. I think that will only help if you know the stretch marks are going to happen, ie pregnancy.

evi1eddie how long do they take to fade? i've had my new ones on my bi's for about a month now, and while they aren't bright red anymore they're still noticeable from a distance. Mine faded in about a year



I have really bad stretchmarks on my lower back

everyday like after a shower just put on some lotion preferable with aloe or cocoa butter and that will hydrate your skin and help prevent them. It helps a lot.

I have them pretty bad as well. The only place is in the armpit region and biceps though. For a while what I would is take 1 vitamin E gel tablet every morning and before bed I would break a gel tablet open and spread it on the areas with stretch marks. It worked pretty well but I ran out and never got back to buying more. I think this time I will try the cocoa butter and see how that goes though.

collagen for teh win... I had some killer stretchies on my inner legs, they're finally fading out kinda tho.. still pretty damn visible

yeah i have near the front delt/armpit area, and i'm wondering when it will go away...hopefully soon now that i'm dieting again...i also have a ton of my upper legs

Ceaze does that just help fade the marks? edit: nevermind, says made to prevent stretch marks

i've stumbled across something that has actually worked really well to help the stretch marks on my biceps fade. i got the marks a couple months ago and though they were no longer blood red, they were still dark red/purple and really stuck out on my arms. i heard that vitamin e was supposed to help w/ stretch marks and while looking around a vitamin/nutrition store, i found pure vitamin e oil, 70,000 IU for $12. i've only used it three times thus far, rubbing it and massaging it on my arms, but each time the stretch marks are less noticeable. each time i use it they become lighter and smaller, the smallest ones look like mere skin blemishes and when i run my finger across the small ones, they feel smooth and indistinguishable from normal skin. the big stretch marks are still a problem, and by big i'm talking 1/2" wide and 4" long, but those are making improvements too. one stretch mark that was 1/4" wide and 3" long has faded into my skin tone and is only noticeable from like a foot away. before i bought the vitamin e oil i ordered strivectin sd but the oils been working so well that i haven't even cracked the bottle yet. i'm planning on using it only after the vitamin e stops improving the strechies. good luck guys edit: btw it didn't do anything for the old stretch marks that had already faded into little white lines

I've had them on my legs for months now

Rebs im natural and i was skinny as shit and got them Same. Got horizontal ones on my lower back, and some small ones on my upper armpits. I think I see some starting to form on my rear delts. What you gotta do is just smother the "stretchmark zones" (places stretchmarks typically show up) with cocoa butter once a day. Putting it on after they already appear won't do too much.

Keepn in mind strivectin -sd is hella expensive.

fawking stretch marks!!!!

main forum mofrackin train wreck

main forum mofrackin train wreck

http://forums.offtopic.com/showthread.php?p=35644576 holy, fucking... shit...



Van Damme isnt even that big, he's ripped and fit. Even with 35 lbs you could but it will take a year or 2. Shut up man, dont be stupid. You know Ryan Reylonds gained 20 lbs of muscle in 6 months with diet and excessive working out? now what he looks like. Like i said, things takes time you piece of shit.

Tony Montana Van Damme isnt even that big, he's ripped and fit. Even with 35 lbs you could but it will take a year or 2. Shut up man, dont be stupid. You know Ryan Reylonds gained 20 lbs of muscle in 6 months with diet and excessive working out? now what he looks like. Like i said, things takes time you piece of shit. you know its stupid to read about how celebs gained X amount of weight in X months and thinking you can do the exact same thing right?

DCCapen Hey dont destroy his motivation, that wil happen naturally when he quits after a week because he is no closer to being Van Damne too true... applies to like 90% of the people I know.

Damn.. You beat me to posting that thread

DCCapen Jean Claude Van Damne with 20s, HAHAHA even 35s, HA no you read that wrong. 20's for JCVD but 35's for the arnold look



wow...just...wow...

i'm sorry but everyone in OT:MAIN is misinformed about exercise and muscle building...not that i'm good or anything...but better then those peeps.



i have a question. why do they make 45 lb dumbbells when arnold only needs 35s?

nonplus i have a question. why do they make 45 lb dumbbells when arnold only needs 35s? the 45s are for Ronnie Coleman

Where can I get some energy cookies? Might have to add energy cookies and redbull to my pre workout meal, well when I really blast those biceps! Wooooo what a workout. And since I walk I am just going to stop working my legs.

Gutrat i'm sorry but everyone in life is misinformed about exercise and muscle building...not that i'm good or anything...but better then those peeps. . a few gems from tony: "Who said that? yeah i do and i dont think im plannin to work out my legs cuz im already running." "whats the site to F&N? and why should i check it b4 bodybuilding? The body im probably going for is Van Damme, a mix of perfection. Fit and Ripped without looking so big, like one of those 300 lbs bench pressers." ahahaha as I read on it just gets more and more hilarious

arnold and jean claude built their physiques by drinking a protein shake once a week and lifting 20 pounds per arm for three years...i mean nothing happens for 2 years and 364 days, but on that last day you become fucking BROLY!!

Tony Montana Van Damme isnt even that big, he's ripped and fit. Even with 35 lbs you could but it will take a year or 2. Shut up man, dont be stupid. You know Ryan Reylonds gained 20 lbs of muscle in 6 months with diet and excessive working out? now what he looks like. Like i said, things takes time you piece of shit. wanna see progress pics between a period of 3 months? I put on more than that in that time period... idiot

DoublasM2 arnold and jean claude built their physiques by drinking a protein shake once a week and lifting 20 pounds per arm for three years...i mean nothing happens for 2 years and 364 days, but on that last day you become fucking BROLY!! actors get paid millions to gain muscle for particular roles. hell, if someone told me to lose 30lbs of fat and gain muscle for $10,000,000 you wouldn't see me on OT wasting my time. id live at a gym for half a year.

Geiger I suggest you stop being such a faggot i actually laughed out loud at that first response.

Atenza6i i actually laughed out loud at that first response. Yeah I was hoping that everyone would've bandwagon quoted that, so that I could do the same

35 for 10 huh...

Holy Shit

main forum mofrackin train wreck

Tomorrow is Back and Bicep Day, someone give me a great routine

Tomorrow is Back and Bicep Day, someone give me a great routine

I normally do something like this: Back: Pull-ups til failure (4 sets) Lat pull-downs (10,8,6,6 increasing the weight with each set) Bent over DB rows (10,8,6,6 increasing weight with each set) OR The hammer strength chest pull thingy Biceps: (all of this 10,8,6,6) increasing weights with each sets Concentration curls Barbell curls Preacher curls I really need help with back though!! help!

You really don't need 16 sets of exercises for bi's after doing back.

t-bar

hahahaha all that for biceps?

Pullups Chins Bent over rows One arm DB row Shrugs BB curls Hammer grip curls

rows of any kind(db, cable, bb)

Tomorrow is Back and Bicep Day, someone give me a great routine

how do i stop getting stretch marks?

how do i stop getting stretch marks?

i keep getting them on my arms. where the biceps are and they're getting longer to where my armpits are. what can i do to stop this?

cocoa butter lotion w/ vitamin e every day after you shower to prevent new stretch marks

who really cares how to get rid of them, just keep lifting.

stop eating fatty

Rebs i heart stretch marks, they are like scars on your hands..shows hard work nigga yea from eating alot too?

get bigger

i alsways get stretch marks there when im bulking, i always took pride in that i was getting stretch marks from my muscles growing so fast instead of from getting fat.

well it's going to take years for them to fade.. so put lotion on it with vitamin e.

Rebs yeah i havent seen my dick in 7 years. i've seen it

Rebs yeah i havent seen my dick in 7 years.

evi1eddie cocoa butter lotion w/ vitamin e every day after you shower to prevent new stretch marks Well said. I put on some cocoa butter on my upper armpits/lower shoulders and upper arm where the current stretch mark would come back in (there's a small one that appeared not too long ago, but faded out), and on my other armpit/arm/shoulder.. Haven't gotten one since. And ounce of prevention is worth a pound of cure, or whatever the hell the saying is. You won't even get stretch marks there to begin with if your skin is good from the daily applications. PS, try not to go down a ridiculous amount on stuff like DB flys or DB incline bench.. I got the one on my left armpit for having my ROM on one rep uncrontrolled (went down too far). It wasn't there when I went in, checked right after that set... sho nuff, big fat stretch mark.

2nd the lotion everyday. although it wont completely prevent them, i have noticed that they appear less since using vitamin e lotion everyday.

how do i stop getting stretch marks?

christophers workout? F** THAT. man up for once and try VELAMINTS WORKOUT!!!

christophers workout? F** THAT. man up for once and try VELAMINTS WORKOUT!!!

aight here it is - peck deck - 1x8 warmup, then 4x6@ more weight db curls - 2x8 leg press - 1x8 warmup, then 3x8 quad extensions - 3x8 shoulder raises - 3x8 ab work - the ladies love the six pack 8) (add some weighted crunches if youre trying to get an 8 pack) so there it is, do this and you'll be well on your way to looking even better than vin diesel. keep in mind, this is just day 1, i'll have more soon, so get ready

Please let this be a joke.

Your workout sucks.

Someone who recognizes that Vin Diesel looks good! (nongayway)

Socrates Someone who recognizes that Vin Diesel looks good! (nongayway) hell yeah bro

Natezilla Please let this be a joke. the only joke is on you if you dont man up here bro

Natezilla Please let this be a joke. .

that's horrible

Grouch that's horrible bullshit dude, I did it at the gym today and already gained 100 pounds each on the big 3, it was incredible

nathanbx bullshit dude, I did it at the gym today and already gained 100 pounds each on the big 3, it was incredible Im doing the workout from the nitrotech book and I've gained 165 on my first day.

nathanbx bullshit dude, I did it at the gym today and already gained 100 pounds each on the big 3, it was incredible woah dude seriously? it sounds like you might be on creatin. stay away from that stuff bro, steroidds arent worth it.

not enough biceps, you need at least 10 sets of curls

YES! finally pec deck...id add some cable crossovers too

lock this shit

in before lock!

christophers workout? F** THAT. man up for once and try VELAMINTS WORKOUT!!!