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-- Working Out Thread Part II
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the problem is running out of glycogen and the fuel to rebuild the muscle. So instead of repairing it, the body eats up the torn fibers and uses it for energy and flushes out the unused stuff. Runnign out of glycogen is a bad bad thing. Thats why they want you to wait so long between workouts...the 100 hours to get back a totally wasted glycogen reserve is scary @@

quote:

Originally posted by Floorfiller i agree...i mean you'd run out of energy or something. i've just never heard of working out with weights destroying muscle that's all...

15-20 minutes is all

as you requested my bodyfat is 14.5%

and in relation to back, the back can account for a lot of the chest measurement, i'm really focussing on getting a more pronounced V-shape to it. the guy's back in this thread is huge but when looking at it from the front looks right size
http://www.wannabebigforums.com/showthread.php?t=58026

orbax you could defo do with getting those lats wider
what height are you ff?

FFS! That dude is a beast..damn...having big muscles is cool but I wouldn't like to look that big ya kno...scaryy

that dude is pretty fucking huge hehe . hate to say it, but i bet he's on some roids. anyway...


i'm about 6'1"-6'2"



i know that the 1 month thing is approaching fast, but i don't think i'm gonna post pics again until i can like borrow a friends digi cam or something because my webcam just ain't cutting it...

quote:

Originally posted by Floorfiller that dude is pretty fucking huge hehe . hate to say it, but i bet he's on some roids. anyway... i'm about 6'1"-6'2" i know that the 1 month thing is approaching fast, but i don't think i'm gonna post pics again until i can like borrow a friends digi cam or something because my webcam just ain't cutting it...

he is.

at 6'1" you need to be getting that chest measurement up

quote:

Originally posted by diego he is. at 6'1" you need to be getting that chest measurement up

oh trust me i know. i'm just saying that i think the majority of my chest measurement is pec and that it will easily go up with some rib cage expansion and back work...

quote:

Originally posted by Kinde For me, training for almost 3 hours sounds ridiculous.. if your workouts take that much time you are obviously not training very intensely. And if you are really busting your ass for that long every time you work out it won't take long before you're overtrained. And besides, what's the point in training for so long when you can get great results with much shorter work-outs?...

well heres the thing, my gym gets busy, VERY BUSY during the hours that i go, so theirs time wasted while waiting for the machines. and i do chat with a few people while working out. but when i do my sets, i go all out. i then leave when i feel i have overloaded my muscles, or i have spent my energy. i guess i just like the gym (and the girls that work out there).

i think that if you train hard for long periods of time per workout. then take ample rest before the next workout, your body will adapt to handle the hard toll it takes on the body.

i have been gaining weight(muscle weight) since i have been lengthening and intensifing my workouts. i was 195 at the beginning of febuary. i then changed my diet completely and lost 9 pounds of fat. i began to lengthen my workouts at this time aswell. so its now late march, i weigh 192-3 and i have never been so cut.

hey orbax where do you get your info regarding the glycogen?

quote:

Originally posted by Floorfiller that dude is pretty fucking huge hehe . hate to say it, but i bet he's on some roids. anyway... i'm about 6'1"-6'2" i know that the 1 month thing is approaching fast, but i don't think i'm gonna post pics again until i can like borrow a friends digi cam or something because my webcam just ain't cutting it...

I think he does or did use something. In one of the posts he admit's he's not all natural.

that guy is so gross... hope he doesn't ever plan on trying to find a gf...

back to my routine btw... feels nice

yeah...I hate my lats. Ive been focusing on them a lot lately hehe

ugh after 2 weeks sucked!

Full Squats
1x15 115
1x12 135
1x10 145
1x10 165

Straight Leg Deadlifts
1x10 145
2x10 195

seated calf raises
3x10 45

stomach ham curls
2x12 60
1x10 70
1x10 80

Kneeling rope crunches with one-one thousand count at hold
1x15 130
1x12 140
1x12 150

was horribly drained after that hehe. Time to start eating right again @@

well just did a nice tricep and back day today


triceps:

warmup
pushups (hands on top of eachother) 45


skull crunshes

14 X 60
14 X 60
10 X 70
8 X 70

dips (closer grip to isolate tris)

25 X my weight
12 X 45 + my weight
6 X 90 + my weight
10 X 45 + my weight,super set to 10 X my weight

tricep extensions (cable machine)

bar

10 X 45
10 X 50
10 X 55
10 X 45

rope

10 X 30
10 X 25

over head extension with rope:

10 X 45 (lighter weight on this machine)
10 X 55
10 X 55
10 X 25

BACK
--------

Row machine palms up
10 X 45
10 X 55
10 X 65

lat machine

14 X 90
10 X 150
8 X 180
14 X 70

Is that the order you did it in too?

mmmmm steel cut oats. tastes like milky nothingness birdseed. good thing i only have to eat like half a pound of it today


anyway...here is the leg work out for tonight...


Squat
Leg Extension

Leg Press
Leg Curl

Front Squat
Hack Squat

Seated Calf Raise


we'll see if i can pull that off ...that's a lotta squatin'

quote:

Originally posted by Orbax Is that the order you did it in too?

yes lol .. i was there for about 2 hours i think :S

arnold presses:
1x12 25s
1x12 35s
1x12 45s
1x10 30s

Standing alternating bicep curls
3x12 25
1x10 30

tricep extendoids
1x12 80
1x10 100
2x10 110

crazy shoulder things..hands at sides then do straight out and up to either side and bring them in in front and top of your head...

3x12 12s

arnold presses
2x10 45

biceps
1x10 35

you can tell i was tired

came home ate a baked sweet potato and a tortilla with 4 pieces of ham, 3 slices of cheese, and 3 omega 3 eggs jammed in it also drank a monster energy

so full ><

quote:

Originally posted by Orbax arnold presses: 1x12 25s 1x12 35s 1x12 45s 1x10 30s Standing alternating bicep curls 3x12 25 1x10 30 tricep extendoids 1x12 80 1x10 100 2x10 110 crazy shoulder things..hands at sides then do straight out and up to either side and bring them in in front and top of your head... 3x12 12s arnold presses 2x10 45 biceps 1x10 35 you can tell i was tired came home ate a baked sweet potato and a tortilla with 4 pieces of ham, 3 slices of cheese, and 3 omega 3 eggs jammed in it also drank a monster energy so full ><

wow your doing alot.. i would recomend a day for simply your shoulders.. putting them in with biceps and triceps seems excessive!

and remember .. your trcieps are much bigger then your biceps.. so if anything you should be spending more time and excercise it more then yoru biceps

also if you start iwht your biceps.. finish them.. dont alternate between excercises.. you give your body too much rest time.. and the muscle will cool down... for sure you will be able to do more weights but you wont break the muscle as well.


also can you ellaborate on your crazy shoulder things?! i want to try them

quick question, what level of incline should i use for bench press? is there an certain degree which will give me the best results or does it really matter?


also on the fly, how far should i bring the weight down?

on the incline...i usually do something around 50ish degrees or something...i dunno never measured the angle


for flies...easy...go down as far as feels comfortable

grascias sineritte(never did spainish so that expalins it)

quote:

Originally posted by Floorfiller mmmmm steel cut oats. tastes like milky nothingness birdseed. good thing i only have to eat like half a pound of it today anyway...here is the leg work out for tonight... Squat Leg Extension Leg Press Leg Curl Front Squat Hack Squat Seated Calf Raise we'll see if i can pull that off ...that's a lotta squatin'

I'm wasted after 4 series of squats, extensions and leg presses (4 series of each).
Only thing I do after those 3 are lying leg curls, because then my hamstrings aren't as tires as quadriceps, and you don't need quadriceps for lying leg curl. :P
How the hell were you able to do another 2 squat exercises?

haven't done it yet...i'll be doing that in about oh...a good two hours hehehe...better start heading home


but yeah...i know what you mean...

oh on the whole muscle soreness, anyone any tips?

coming down stairs is a fair old strugle at the moment!

quote:

Originally posted by Michael19 oh on the whole muscle soreness, anyone any tips? coming down stairs is a fair old strugle at the moment!

Stretching and water. Aside from that, you just have to deal with it the first couple of times until the muscle is acclimated to being destroyed after being dormant for so long.

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