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...

bulkers should eat this

bulkers should eat this

PEANUTS. 1.99 for 16 oz. Itd be really easy to put the whole thing down in a day. 2560 calories 1920 from fat 224g of fat 40g saturated fat 80g carbs 32g fiber 144g protein

ryazbeck PEANUTS. 1.99 for 16 oz. Itd be really easy to put the whole thing down in a day. 2560 calories 1920 from fat 224g of fat 40g saturated fat 80g carbs 32g fiber 144g protein omg. thats a whole lotta fat

walnuts are better, and richer in omega 3s

grandgirl omg. thats a whole lotta fat what happened to the 'see' diet?? SteveO walnuts are better, and richer in omega 3s and more expensive, i think? almonds are the shit though.

ryazbeck what happened to the 'see' diet?? and more expensive, i think? almonds are the shit though. about the same. I get 4 lbs for $8. I couldn't imagine eating 1 cup though, a half cup is more than enough and I wanna see these nuts, that's an outrageous amount of protein... All nuts I see are 8-12g per 1/4 cup

SteveO about the same. I get 4 lbs for $8. I couldn't imagine eating 1 cup though, a half cup is more than enough and I wanna see these nuts, that's an outrageous amount of protein... nice, i gotta check that out. no good grocery stores around here, but i sure do love almonds. oh, for you sodium conscious geeks, heres the sodium 3.52grams

i like almonds better

nevermind about the incorrect protein. I'm going by measurements in volume, not weight. That's a fuckload of peanuts just so you know. 1 cup = 4 ounces by volume. So 4 cups of peanuts to get that amount of calories. Better off just buying some natty PB

i buy peanuts by the kilo and eat them over a day's work

yeah dude, snack on peanuts with a bottle of water, it wont seem like alot.

bulkers should eat this

Post your cardio here

Post your cardio here

yo guys ive been on a interval plan for a while now and im getting pretty bored of it, wanted to see what kind of cardio interval workouts you guys would recommend. here are some that im currently doing in my cardio workouts: (on an intense scale of 1-10 ex. 5 being jogging, and 10 being all out sprinting) cardio 1:min /level of intensity first 15 mins /5 (then ill start an interval cycle of sprint/jogging):next 20 seconds /10 next 40 seconds /6 etc... (and i'll repeat this interval 8 times) cardio 2:min /level of intensity 1-2/ 5 3 / 6 4 /7 5/ 8 6 /9 ...(one interval cycle) 7/ 5 8/ 6 etc.... (four interval cycles= roughly 20 mins)

why is this thread in spanish?

I ride the stationary bike 4 times a week at a HR of 160bmp for 30 min.

forum95 why is this thread in spanish? they only decent cardio is sex

i run 4-10km 4-5 nights a week. i play hockey/shinny. bike riding randomly... yea

Post your cardio here

Is my body just not meant to lift heavy ass weight?

Is my body just not meant to lift heavy ass weight?

when I first started lifting (a few years ago) I remember doing sets of bench with 50lbs (total). now I'm sure a lot of that was form, stabalizers, etc, but even so I doubt it would've been that much higher. Basically my point is that I have very little natural strength. I was always one of the weaker kids in highschool gym class, and I know my dad isnt very strong. Doing squats I could never lift significant amounts of weight (dont do them now because of unrelated knee/back injury). Deadlifts were better, but every once in a while I would hurt my lower back and have to take a break for a few weeks. And now just recently I hit a 5 rep max on bench, and the next day/that night my elbow starts hurting like a bitch. So my point is, I never really had much strength, and when I lift heavy I end up hurting myself. Let me assure you that I dont have horrible form or whatever. So should I even bother going heavy, or just try to be happy with going lighter?

I also have pretty small wrists/bone structure

I was one of the weakest/slowest/smallest kids in high school too. I started benching with 30lb db's. I'm still not nearly as strong as I would like to be, but I'm 50lbs heavier and lifting weight I never thought I would be able to even three years ago... moral of the story -- eat, lift, GFH so your elbow hurts, big fucking deal. You completely glossed over the fact that you hit a 5rm PR. Go easy for a couple weaks, rehab it if needed. If it happens again, figure out what is causing it. Maybe your form is good but you just moved something slightly wrong that time. If you get hurt lifting heavy, figure out when it happens. Don't go to failure EVER if that is when you get hurt. See what I'm saying? Lift heavy enough so you know you REALLY know you are giving it your all... try HST or some other progressive load routine. Maybe that will prevent injury. Bottom line - is it worse to have your elbow hurt for a week or two, or feel weak/small/unconfident/etc for your entire life?

yeah, you make some good points, and that is pobably the road im taking. however, you also brought up another good point. I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around.

What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away.

velamint I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around. Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are naturally very lean and do not carry much lbm. The best idea is to figure out what your maintenance calories are, then add about 500 per day to that. Get some calipers and learn how to measure your bodyfat. It doesn't matter if it's 100% right, just that you do it the same each time you check it. Lift fairly heavy and track your progress for a few weeks. If you are getting significantly fatter, lower cals a bit and do the same thing. The important thing is keep track for a while so you know what your body needs in order to grow without excessive fat gain. *note - this is for gaining muscle, not losing fat. To lose fat, read the fat loss sticky. Do the same tracking, but lower calories until you see results. Choose what is more important to you, because you aren't going to gain muscle AND lose fat at the same time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible.

gstrdr1 What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away. eh, I'm pretty much your average college kid, I dont think that kind of thing would be causing too much of a problem, although I think I definetely need to up stretching and things like that...I'm actually going into physical therapy soon for back problems too

shastaisforwinners Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are e time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible. I know, I know...this is just another thing that complicates this all for me but yeah, I am modifying my diet now and trying to figure out how many calories I need to be taking in, etc

I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. edit: Put it in perspective though... you're in college. How much more shit do you do on a daily basis that you don't want to? You do it to get ahead. Working out is the same thing.... well, you do it to get head. Either way, you benefit.

shastaisforwinners I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. yeah, at least theres fitday..I'm pretty much eating the same stuff every day, so it makes it easier

see my edit for motivation

I'd work on lower weights at this time to get your body parts stronger.

Is my body just not meant to lift heavy ass weight?

"DNP 2,4-dinitrophenol: A deadly way to lose weight"

"DNP 2,4-dinitrophenol: A deadly way to lose weight"

Anyone interested in me posting this article? I know DNP has been discussed here in the past. If there's interest, I'll post it when this month's JEMS shows up. That is, if no one chiefs it from my mailbox.

Sure, post it, but I think everyone here knows that DNP is the stupidest thing anyone could take. The risks far outweigh the rewards.

ACURA TL-S Sure, post it, but I think everyone here knows that DNP is the stupidest thing anyone could take. The risks far outweigh the rewards. i'll take two

god of smog i'll take two Ok, so there are the select few like pokesteve that might not be the brightest bulbs in the box.

post it up, i know its crazy shit ut i always enjoy reading and learning more about al drugs/chemicals etc

ill take 400mgs with a dash of caffiene plz!

I've read about a lot of people over on AM who take it and don't have any trouble. That being said, I wouldn't touch that shit with an 11ty billion foot pole.

i want the article.

btw.. has anyone here actually used this stuff before? im not wondering for personal use... but drugs/chemicals fascinate me and i woudl like to learn more

GilgaMesH I've read about a lot of people over on AM who take it and don't have any trouble. That being said, I wouldn't touch that shit with an 11ty billion foot pole. you'll find most of those people on am are like pokesteve, clueless and wanting quick results. (I said most, there are a few exceptions, but most are fucking retards)

DNP is an uncoupling protein that dissipates the proton gradient generated by your cells. thus all that ATP that would have been made through ATP synthetase is wasted as heat.

"DNP 2,4-dinitrophenol: A deadly way to lose weight"

I think I strained a ligament in my left hand.

I think I strained a ligament in my left hand.

Right inbetween the metacarples of my index and middle finger. I think I did it trying to bend some G5 bolts. Failing btw. It hurts but I dont think it will effect my crunking too much. Or my wacking for that matter.

your penis must hurt after all that grip strength exercises

knucks your penis must hurt after all that grip strength exercises Only if I wack it as a warm up. So now I usually jerk it after I've worked out as a nice cool down.

I think I strained a ligament in my left hand.

Has being in good shape helped you get ahead in life?

Has being in good shape helped you get ahead in life?

Lets face it, we are all human, and if we were a manager at say....hardees (god forbid), any normal guy would hire an attractive girl over an average/ugly one. (Obviously they also hire based on hygiene, but I mean just because the employer is attracted to the girl) Have you had any situations like this? Been hired on because of your physical appearance? A cop let you off of a ticket? Played in 2 episodes of Kojak? Any of these things happen to you?

it's hired. and lol@ the Kojak

Well unless you're working some manual labor job, I think being able to spell "hire" would help you get a job over your looks

Socrates Played in 2 episodes of Kojak? i wish,, my looks have gotten me nowhere

When I worked in a grocery store, I was put up front where most of the people entered, so I could smile and say hello.

My boss is a balding fat-ass

PNHWrestler it's hired. and lol@ the Kojak Ugh, my bad on that. My Dad (English teacher) would rape me for that. When I worked at Best Buy they only hired attractive people. Next time you're at Best Buy, look for a few ugly people. Hard to find! (Maybe just my manager's bias)

helped me pick up some girls but now im just a fatass.

Socrates Ugh, my bad on that. My Dad (English teacher) would rape me for that. Haha watch the bunhole

Socrates Ugh, my bad on that. My Dad (English teacher) would rape me for that. When I worked at Best Buy they only hired attractive people. Next time you're at Best Buy, look for a few ugly people. Hard to find! (Maybe just my manager's bias) Yeah the girls that work in the videogame section of mine seem abnormally hot. You may be on to something there.

cavefish Yeah the girls that work in the videogame section of mine seem abnormally hot. You may be on to something there. lol, our store only had guys doing the nerdy stuff. Hot girls were at the front! (When I said hot, I should have said they made some exceptions for guys)

Socrates Lets face it, we are all human, and if we were a manager at say....hardees (god forbid), any normal guy would hire an attractive girl over an average/ugly one. (Obviously they also higher based on hygiene, but I mean just because the employer is attracted to the girl) Have you had any situations like this? Been hired on because of your physical appearance? A cop let you off of a ticket? Played in 2 episodes of Kojak? Any of these things happen to you?

being in shape helped me run from the cops

its helped be get some head, not ahead

Being in shape makes women more forgiving when they have to be the one to pay for dinner.

Socrates Ugh, my bad on that. My Dad (English teacher) would rape me for that. When I worked at Best Buy they only hired attractive people. Next time you're at Best Buy, look for a few ugly people. Hard to find! (Maybe just my manager's bias) Not at my BB we have a fair amount of ugly people.

It has given me a lot more self confidence, so I think it's helped me a lot indirectly.

PNHWrestler Haha watch the bunhole sorry to get offtopic does your name mean parkway north high? just wonderin, i went to south myself

I was fat last year. Decided I wanted to be better lookin. Took 3 months, lost 100 pounds, so finally I could see my mucles ( I was pretty buff from sports, but just fat) and also added on to the muscle...After that I had a GF in like 2 weeks...Broke up w/ her tho after a while, have another one now going on 6 months. It makes you more confident/happy about yerself, so I would say its getting me ahead in life for now.

just being more confident overall is benefit enough.

Socrates Ugh, my bad on that. My Dad (English teacher) would rape me for that. When I worked at Best Buy they only hired attractive people. Next time you're at Best Buy, look for a few ugly people. Hard to find! (Maybe just my manager's bias) what about that thread in OT where the guys roomate is a 300lb messican that works at best buy?

i was hired to be the cute little girl that stood in front of a place handing out flyers in the mall... then my boss realized I was a fatty and made me manager instead

It is going to help me tenfold when getting a job. I have noticed an increase in my fire skills.

My health is tied directly to my happiness. Took me 3 years of decaying to realize that. Now i'm getting back on track.

Socrates Lets face it, we are all human, and if we were a manager at say....hardees (god forbid), any normal guy would hire an attractive girl over an average/ugly one. (Obviously they also hire based on hygiene, but I mean just because the employer is attracted to the girl) Have you had any situations like this? Been hired on because of your physical appearance? A cop let you off of a ticket? Played in 2 episodes of Kojak? Any of these things happen to you? Working out and looking good will help you in virtually every facet of life in some way, shape or form. Period.

Has being in good shape helped you get ahead in life?