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-- Working Out Thread Part II
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quote:

Originally posted by JayD More reps = to get cut, Less reps = build muscle? Or visa versa... Is there any in between? Building muscle and getting cut at the same time. Also, any of you currently taking any supplements? JaY

well its lighter weights with more reps to get cut. you also have to do cardio with a proper diet to speed up the process .

heavier weights with less reps help gain muscle mass.

it is possible to gain muscle mass and get cut. you just have to do an ample amount of cardio, eat a low carb diet and weight train. while you weight train your body will use your existing fat as energy.

i take tricreatine and no2 to build muscle. then i take whey protien to feed the muscle. then i take l glutamine to help the muscle recover faster.....

then my kidneys and liver fail from all the supplements .

Todays chest workout:

Incline Barbell
12 x 135
12 x 135
5 x 225
5 x 225
5 x 225
5 x 225

Decline Dumbells
10 x 75
8 x 85
8 x 95
8 x 95 drop to 6 x 55

Seated Flat Bench Machine
12 x 90
12 x 120
12 x 150
12 x 180

Incline Flyes
12 x 40
12 x 45
12 x 50

and lastly did 4 sets of curls with just the olympic bar to flush some blood into biceps.

Cardio, calves, abs early tomorrow!

Ygrene


man i haven't done decline bench shit in a long ass time man. is it making that big a difference to the bottom of the pec? i might have to start doing it again...


who else does a lot of decline shit?

you can do cable crossovers and simulate the motion of decline bench, and even get more extreme than you can on incline bench. but not as effective i'd say...

well i mean...i'm perfectly capable of doing decline bench...my bench declines...i just haven't been doing it...wondering if its something i should pic up...

gah, i misread your post and thought at the end you asked what else can you do for decline *drinks more coffee*

I used to do alot of decline bench.. but i stopped for about a year since my new gym doesnt have a bench.. i resort to cable cross overs now mainly. I find that its not extremley necessary but it might be wise to start doing it at some point to increase your overall bench and chest strength.. A decline bench should be easier to preform than a regular bench and incline should be the most dificult.. at least from my experience

This is because i think that hte way the chest is shapped most of the muscle mass is situated towards the lower chest


i know tons of people who never do decline bench.. is presonal preference.. I would say incline and regular are far more important thuough

quote:

Originally posted by Nrg2Nfinit I used to do alot of decline bench.. but i stopped for about a year since my new gym doesnt have a bench.. i resort to cable cross overs now mainly. I find that its not extremley necessary but it might be wise to start doing it at some point to increase your overall bench and chest strength.. A decline bench should be easier to preform than a regular bench and incline should be the most dificult.. at least from my experience This is because i think that hte way the chest is shapped most of the muscle mass is situated towards the lower chest i know tons of people who never do decline bench.. is presonal preference.. I would say incline and regular are far more important thuough

+1

U guys, I'm working out my legs today!!!!!!!!!!!!!!!!!! It's awesome

quote:

Originally posted by Floorfiller man i haven't done decline bench shit in a long ass time man. is it making that big a difference to the bottom of the pec? i might have to start doing it again...

I'm not doing it so much for my lower pec but, rather to really focus on SQUEEZING the crap out of my inner chest.

I'm not using much of a decline and, the way I do the movement, I'm pressing up and rotating the weight so that the pinkie finger side of my hands are coming together. The squeeze is just awesome. I can literally feel the striations being etched into my chest.

I haven't read anything about you guys stretching. Do you guys do it before working out? I stretch at least 5 minutes.

Todays workout: 10 minutes of boxing with a 80lb heavy bag in a 95 degree garage, pure bliss.

quote:

Originally posted by Ibizadreamer AG U guys, I'm working out my legs today!!!!!!!!!!!!!!!!!! It's awesome

Same here. Today's workout was more than great. I absolutely killed my legs. Here's what I did:

Squats
8x 40 kg (88 lbs)
8x 60 kg (133 lbs)
8x 70 kg (155 lbs)
6x 80 kg (177 lbs)

Leg extension
8x 35 kg (77 lbs)
8x 40 kg (88 lbs)
8x 45 kg (100 lbs)
8x 50 kg (111 lbs)

Leg press **
8x 140 kg (311 lbs)
8x 145 kg (322 lbs)
8x 150 kg (333 lbs)
8x 155 kg (344 lbs)

Lying leg curl
Damn, forgot to do it today. Oh well...

Hanging leg raise
8x 1 kg (2 lbs) on each leg
8x 2 kg (4 lbs) on each leg
8x 2 kg (4 lbs) on each leg
8x 2 kg (4 lbs) on each leg

**
If I do leg press when I'm tired, after squats and leg extension, I can hardly do 150 kg (333 lbs).
But if I do it at the beginning of the training, when I'm not tired, I can do a lot more (obviously).
Last time I did it at the beginning of the training was around 1.5, maybe 2 months ago.
Back then I did 6 reps with 170 kg (377 lbs).
Now I can probably do 200 kg (444 lbs) or more. At least 6 reps.
Next training I'll do leg press first to see how much I improved.

I stretch a little bit before and after basketball but never before weight training.

If I am stretching though, it's to work out a little soreness on an off day but, never to warm up the muscle.

The flip-side to that though is that I almost always do two or three low-weight warm-up sets on my first exercise. This ensures that I'm flushed with blood and not going to injure anything.

quote:

Originally posted by Ygrene I'm not doing it so much for my lower pec but, rather to really focus on SQUEEZING the crap out of my inner chest. I'm not using much of a decline and, the way I do the movement, I'm pressing up and rotating the weight so that the pinkie finger side of my hands are coming together. The squeeze is just awesome. I can literally feel the striations being etched into my chest.

hmmmm...that's a great point. inner chest can always use a little more right? hahaha maybe i'll work some in!!!

quote:

Originally posted by Ygrene I stretch a little bit before and after basketball but never before weight training. If I am stretching though, it's to work out a little soreness on an off day but, never to warm up the muscle. The flip-side to that though is that I almost always do two or three low-weight warm-up sets on my first exercise. This ensures that I'm flushed with blood and not going to injure anything.

yeah i usually do something similar...usually a warm up set or something before i get into it...


however, i've been trying to do some of the pilates stuff when i get up in the morning because i would like to increase my felxibility, but i don't talk about that because i get made fun of enough as it is hahaha

my workout for last week :drinking:

*shrugs* fuck you guys im still sore from squats lol

workin out and runnin today though so...

current weight 200.3lbs, last weekends partying took a toll on me.
got word yesterday that i'm going in for an operation on the 23rd which ill put me out of training for a week grrrrrr
might post pics tomorrow, since it's the 1st bit of free time i've had in a week

ok, so first gym day since monday, hadnt been able to make it since. here my workout list.


Dumbbell press
10 x 10kgs(22lbs)
10 x 10kg(22lbs)
10 x 12kgs(26.4lbs)

Dumbbell fly
10 x 10kgs
10 x 10kgs
10 x 10kgs

incline press.
10 x 10kgs(22lbs)
10 x 10kg(22lbs)
8 x 12kgs(26.4lbs)

incline fly
10 x 10kgs
10 x 10kgs
10 x 10kgs

pulldown
8 x 35(77lbs)
8 x 40(88lbs)


skipped my warm up run before hand and felt alot better for it, think i will do that from now on. and just get straight into it.

btw, anyone wanting to workout their lower abs, reverse crunches are a great exercise.

I prefer doing them on an incline plane.

Just remember, abs only get a little larger and more defined than what you have by doing these exercises. You'll ultimately get your abs in the kitchen. Eating right to reveal them.

Reverse Crunches

quote:

Originally posted by Michael19 ok, so first gym day since monday, hadnt been able to make it since. here my workout list. Dumbbell press 10 x 10kgs(22lbs) 10 x 10kg(22lbs) 10 x 12kgs(26.4lbs) Dumbbell fly 10 x 10kgs 10 x 10kgs 10 x 10kgs incline press. 10 x 10kgs(22lbs) 10 x 10kg(22lbs) 8 x 12kgs(26.4lbs) incline fly 10 x 10kgs 10 x 10kgs 10 x 10kgs pulldown 8 x 35(77lbs) 8 x 40(88lbs) skipped my warm up run before hand and felt alot better for it, think i will do that from now on. and just get straight into it.

that's what i like to hear, warming up is for girls

bump...

update:

tomorrow i stay with my current routine, however i start all new exercizes. im going all freeweights!

oh yeah its legs tomorrow i forgot about the super lunges .

quote:

Originally posted by ProgressivePete bump... update: tomorrow i stay with my current routine, however i start all new exercizes. im going all freeweights! oh yeah its legs tomorrow i forgot about the super lunges .

I did super lunges three days ago and it was insanely awesome!!!

just curious what kinda weight you guys have been doing with the lunges? hehehe

60 lbs in order to maintain excellent form w/o the knees touching the floor.

quote:

Originally posted by Floorfiller just curious what kinda weight you guys have been doing with the lunges? hehehe

the very first attempt i did was with only 25 pounds safety first.
i then moved up to 50, then the last two sets i did 75 nice and slow.
the burn is amazing! tomorrow ill warm up with 50 and hopefully finish off with 80 - 90 pounds.

again thanks floorfiller for this amazing exercize. my ass cheeks have never looked so toned lol

soon you will all have an ass like me

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