Post your abs :)

Post your abs :)

I weigh 123 right now

nice!



Mike McDermott 123 I was at 99 a few months ago

Mike McDermott 123 i wonder how tall he is... thats sooooo light

5 foot 3

Ceaze i see sex muscles

Fabian 5 foot 3 you're the breast height

~*Pogovina*~ you're the breast height Tall women rock my panties...or at least I wish they did

Fabian Tall women rock my panties...or at least I wish they did 5'8" here

~*Pogovina*~ you're the breast height

~*Pogovina*~ 5'8" here ggggrrrrrrr

Fabian ggggrrrrrrr

sr20wop makes for good huggin

looked good until you said 123

SteveO looked good until you said 123 Well, genetics was never on my side. My fault I guess

223 lbs

Fabian Well, genetics was never on my side. My fault I guess nah it looks good, a solid looking stomach. Just fuckin with u

Fabian Well, genetics was never on my side. My fault I guess ignore him. 123 at 5'3" is NOT that bad. he thinks everyone should weigh 200 lb except me. I should weigh 90

I can't find my abs

go_duke21 I can't find my abs same here. I have too much fluff on my belly. I can feel them but I can't see them

~*Pogovina*~ same here. I have too much fluff on my belly. I can feel them but I can't see them abs aren't that important to me anyway, sure they are nice to have but people still manage to look good without them

go_duke21 abs aren't that important to me anyway, sure they are nice to have but people still manage to look good without them i dont want a 6 pack, but to have my belly more toned than it currently is would be nice

~*Pogovina*~ i dont want a 6 pack, but to have my belly more toned than it currently is would be nice

i suck

Post your abs :)

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.

Enova(DAG) oil?

Enova(DAG) oil?

anyone have any opinions on it? i picked some up today to try and i cant distinguish it from other oils taste wise... 1. DAG's suppressing effect on body fat accumulation through long-term consumption in daily diet Kao, in conjunction with the Japanese Red Cross Society Kumamoto Healthcare Center, conducted a clinical trial in which 312 Japanese male and female volunteers consumed either DAG-rich oil or TAG-rich oil by replacing their cooking oil with the test oil at their homes for 1 year under double blind conditions. As a result, the DAG intake group showed significant decreases in body weight, BMI***, and subcutaneous fat thickness as compared with the TAG intake group, thus demonstrating DAG's effect in suppressing body fat accumulation. Percentage of participants who decreased or maintained their body weight after one yeariacylglycerol (DAG) intake group, 56%; Triacylglycerol (TAG) intake group, 42%; p<0.05 Percentage of participants whose BMI decreased by 1 unit or moreiacylglycerol (DAG) intake group, 21%; Triacylglycerol (TAG) intake group, 9.8%; p<0.05 Furthermore, analysis of a questionnaire on lifestyle habits, including dietary habits, showed that DAG was more effective in groups with sound dietary habits, i.e., dine out less, have less irregular meals and less instances of missed meals. This indicates the importance of keeping sound dietary habits in daily life. 2. DAG suppresses postprandial increase of serum TAG levels through daily meals The postprandial increase of serum TAG levels is regarded as a risk factor for arteriosclerosis. The trial was performed on 43 adult Japanese men and women using a double-blind cross over design. After ingesting one average Japanese breakfast meal (sandwiches, salad or consommé soup: 500 kcal) made with DAG-rich oil or TAG-rich cooking oil, blood samples were collected periodically for up to 6 hours and changes in serum TAG levels were examined. Among those with fasting serum TAG levels at or greater than 100mg/dL, 76% of subjects consuming DAG oil showed a lower postprandial increase of serum TAG levels compared with those who ingested the TAG-rich oil. In regard to remnant-like particle cholesterol (RLP-C)**** which relates to the acceleration of arteriosclerosis, 72% of subjects consuming DAG oil showed a lower postprandial RLP-C value compared with those who ingested the TAG-rich oil. Note:?In each trial, a composition of fatty acids in the TAG-rich oil, was adjusted to reflect that of DAG-rich oil, and participants were not informed which oil they had taken. Primary care by improving habits of eating and exercise plays an important role in the prevention of lifestyle-related diseases. Kao expects that DAG can play a part in it. Terminologies *Diacylglycerol (DAG): General edible oil contains 1-10% DAG in addition to the main ingredient triacylglycerol (TAG). TAG has a chemical structure in which three fatty acids are ester-bonded to a glycerin structure, while DAG has a chemical structure of two fatty acids ester-bonded to a glycerin structure.

no but its said to be significantly more healthy for you?

Enova(DAG) oil?

front squats vs regular squats

front squats vs regular squats

i've been doing front squats alot.. i love them discuss

Mike McDermott define "regular" squats bar on back. stance wider than shoulders

back squats > front squats at least in terms of comfort and the amount of weight I can use. When I first started they were almost the same but now I can almost back squat twice as much as my front squat.

Mike McDermott how deep? parallel

KetchupKing back squats > front squats at least in terms of comfort and the amount of weight I can use. When I first started they were almost the same but now I can almost back squat twice as much as my front squat. yeah i only get 150x5 on front squat.. going slightly below parallel

Mike McDermott so a PL squat? yes.

front seem to hit teh glutes better

Mike McDermott i'll utilize chris's sister's glutes

Mike McDermott i'll utilize chris's sister's glutes ohsnap!

I do back squats to parallel with a wide stance. I do front squats to below parallel with a narrow stance. Fronts seem to hit my quads more and toast my lower back.

Mike McDermott damn, too late to edit

Mike McDermott do front squats all the way down, ya homos what do you front squat? ibmorethanme

no ATF squats no care.

Mike McDermott i haven't done them in awhile 275? i don't remember jesus

did front squats this week as opposed to rear, was a good change. I feel more comfortable with front squats(form wise) than rears.

you guys use pads for front squats? the bar hurts the shit outta my shoulders with just 135 if i dont

No pad on front squats. I'll admit to wrapping a towel around the bar for heavy Zercher squats though

a pad would make it feel really akward for me

pads are awkward front squats is a machien right? if so they dont have them where i go. either squats, or plate loaded squat machine which is kinda like a leg press, but its on a hinge, not a straight bar going up and down. hack squat too.

christophers we use a front squat harness so haw haw Lucky . My gym sucks.

i dont rest the bar on my shoulders when i do them, i actually hold the bar with my hands, wrist pain? hell yes 111x3 best. (kg) i guess i formed it as a habit doing power cleans instead of squat cleans.

oh front squats is where hold the bar on your shoulders in front of your face right? i like those.

Mike McDermott damn, too late to edit Its ok, what is that babyfaced, gaming nerd gonna do?

front squats vs regular squats

Driver's License Weight vs Current Weight

Driver's License Weight vs Current Weight

Mine says 175, and I was lying at the time coz I hated being a lightweight. I was probably around 160 in actuality. I am currently 200. You?

160, 220

doesn't say a weight...im 195lbs right now though and probably 170 when i got it

SteveO 160, 220 Nice.

um 110 ( i was lying because i was skinny...) 145 now...

145/187

I'm the only reverse one? 220/155

VA doesn't show weight anymore

275/212

I dont have it on my DL I was about 150-160 I am 220 now

says 190 on mine, was probably 210 when I got it. Went from 210 to 260 to 160 and now I am right back around 190 (188lbs).

154, 195

dmaestro says 190 on mine, was probably 210 when I got it. Went from 210 to 260 to 160 and now I am right back around 190 (188lbs). Bouncie bouncie.

210/231

200/250

29/500

120 shown.. at 160 now.

Grouch 210/231 C'mon, pokey!

175/166.5

150/190... although mine was when I was 15 1/2 yrs old... so ya... i get a new one with updated shit in november

Mugwump C'mon, pokey! I was your size in 6th grade.

195 just got mine renewed.

160/235

100 - 125

NY doesn't do weights.

Driver's License Weight vs Current Weight

Dumbell vs. Barbell press

Dumbell vs. Barbell press

Which one do you prefer? How does one translate into another? ie. 100lb dumbells = ___lb on barbell...is there a rule of thumb?

this has been covered extensively - probably every other week do a search

i swear by the DB, and i think im the only one...but alternate db and bb

DB myself, but every 3 workouts i'm on the BB

I can't control my lifts as well as I'd like so the bigger weights are usually BB, lever or smith.. But I prefer DB for certain exercises

Filmboy44 DB myself, but every 3 workouts i'm on the BB me too

Perplexed This forum is starting to get annoying it's the boobs, isnt it? i told them to stay at home

Perplexed This forum is starting to get annoying Blasphemy.

db press fucks up my left shoulder. i prolly bring the dumbells too low. i do bb

I prefer DB because i like to go to failure and i rarely have a spot and it's easier than searching the gym for someone who can spot me everytime i want to do a set but if I have a spot I like BB because I can move more weight and i feel better about myself How does one translate into another? ie. 100lb dumbells = ___lb on barbell...is there a rule of thumb? Generally people DB press less than they can BB press, but there's no general rule of thumb for how much...

I do bofe. Barbell for teh power, dumbbell to fill in the blanks.

i stick to db's because bb hurts my shoulder, but i'll screw around on it every once in a while with really light weight for old times sake.

Dumbell vs. Barbell press

F&N for women in a nutshell

F&N for women in a nutshell

when i was reading this....it pretty muched sumed up what i've learned on this forum so far. http://www.beyondmuscle.com/weightloss-1.html

good read

mtnbike4522 good read are you female?

No. But its nice to be informed when females come asking about fitness tips

u forgot to mention that it's essential to post pics so we can give personally tailored advice

KetchupKing u forgot to mention that it's essential to post pics so we can give personally tailored advice i'll edit that...if you look good..post your pic. if your a 300 , 80 yr old woman with tits down to your knees and are wanting to lose weight because youve dont nothing but eat fast food..then please dont

Heh Nic's post reminded me of a joke. An 80 year old woman after loseing her husband decides to end her own life. After much thought she decided shooting herself in the heart would be the most clean and least painful. The woman got her husbands gun and ready to do the deed realizes she needs to know the exact location of her heart so as not to inflict more pain then necissary. The woman places a call to her doctor and asks him where her heart would be located. He asks why she needs to know and she tells him its for her nephews science project. The doctor tells her it is pretty close to 1 inch below your left nipple. The woman thanks the doctor and hangs up the phone. The doctor sees the old woman in the hospital the next day and inquires as to why she was there. The little old lady in a rather bitter mood states to the doctor " I shot myself in the knee. "

good read but i'm annoyed at the suppliment pushing that I tend to find at alot of "women friendly" forums. I intend on losing my fat and toning up without suppliments beyond your average every day vitamins. I had a doctor suggest Phen-fen back in the 90's and I was only 130. edit: and I find it amusing that they talk about testosterone in women. I think i have more than your average chick

nic379 i'll edit that...if you look good..post your pic. if your a 300 , 80 yr old woman with tits down to your knees and are wanting to lose weight because youve dont nothing but eat fast food..then please dont Actually there's a women at my gym who looks really good for 80. She must do 2-3 aerobic classes per day including the spinning class and must be at the gym 3-4 hours per day. Thing is I just recently found out she was only 69. Possibly from all the tanning her face looks like she's 80. In fact she used to workout when I got my first personal training job in 1991. She already looked this old.

timberwolf Actually there's a women at my gym who looks really good for 80. She must do 2-3 aerobic classes per day including the spinning class and must be at the gym 3-4 hours per day. Thing is I just recently found out she was only 69. Possibly from all the tanning her face looks like she's 80. In fact she used to workout when I got my first personal training job in 1991. She already looked this old. and this, boys and girls is why Pogo will be pale until the day she dies... that and I couldn't tan if my life depended on it

You'd think I'd learn from that. I still go for fake and bake once in awhile though I usually put a towel over my face for half the session. Still, I rationalize that I'm already a little darker genetically so should take it better. Most though consider me really pale for a flip.

timberwolf You'd think I'd learn from that. I still go for fake and bake once in awhile though I usually put a towel over my face for half the session. Still, I rationalize that I'm already a little darker genetically so should take it better. Most though consider me really pale for a flip. I had no idea you were a flip I thought you were aZn I'd actually like a little color to my skin and I can get a light tan...but my freckles get out of hand at that point and i get darker spots where they merge

~*Pogovina*~ good read but i'm annoyed at the suppliment pushing that I tend to find at alot of "women friendly" forums. I intend on losing my fat and toning up without suppliments beyond your average every day vitamins. I had a doctor suggest Phen-fen back in the 90's and I was only 130. edit: and I find it amusing that they talk about testosterone in women. I think i have more than your average chick i don tthink he was pushing supplements..just basically giving advice on them

~*Pogovina*~ I had no idea you were a flip I thought you were aZn I'd actually like a little color to my skin and I can get a light tan...but my freckles get out of hand at that point and i get darker spots where they merge i'm irirsh so i have freckles and so does my bro..... he used to go tanning when he was working out...i heard him tell my mom once that he hoped all of his freckles would merge into one giant tan

nic379 i don tthink he was pushing supplements..just basically giving advice on them i didnt think they were pushing them so much as advising on which ones to take if someone was gonna... but a lot of sites make it sound as though you'll never reach your goals without them

nic379 i'm irirsh so i have freckles and so does my bro..... he used to go tanning when he was working out...i heard him tell my mom once that he hoped all of his freckles would merge into one giant tan German-Irish here

~*Pogovina*~ i didnt think they were pushing them so much as advising on which ones to take if someone was gonna... but a lot of sites make it sound as though you'll never reach your goals without them i'm taking lipo 6

nic379 i'm taking lipo 6 i know i'm just stubborn about them, I don't like to take suppliments to help me do what I can do on my own. Hell, I didn't even like getting pain meds while in labor

that's crazy. I must say that I'm a product of the generation that thinks everything should be easy and there should be a magic pill that will make me lose weight and gain muscle. I realized a year ago that this wasn't ever going to happen...so I finally joined a gym a couple months ago. Started really going a week ago. I use to work out all the time in HS because I was a cheerleader....so I know I can look good. I've just let myself go this last couple of years

christophers this is a pretty good article and its true. more owmen would get more out of reading the some stickies here and some other bb/performance forums than you will reading the vast majority of "female" forums i agree 100%. I'm just being pissy because some things will NEVER apply to me

F&N for women in a nutshell