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-- Workin Out Thread
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Aug 2002 6'7 220
May 2003 6'7 230
Aug 2003 6'7 218
March 2004 6'7 210
I eat really healthy, so I can diet down and rip up really easily, becuase my metabolism is so fast. I know very well how to put on lean muscle mass, but I have to eat so often and so haeltyh to do it, it's hard to maintain once I get there, like in the second pic. I never wanted to get down to 210, ass in the last pic, and 5 grad classes in one semester did a good job of keeping me from the gym on great occasion. However, I still ate healthy, so I still kept my lean bodystyle.
I like Katrina!
[[[smoke]]]
Blank & Jones - Perfect Silence
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| Originally posted by infinity HiGH Anyone know good ways to workout with free weights? I don't wanna waste my money going to a gym (since they require you to sign up for a year). My friend has a bench, so I started going over to his place every other day, but so far all I know are chest workouts (bench press) and bicep curls. What else is there? |
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| Originally posted by smokeape I like Katrina! [[[smoke]]] Blank & Jones - Perfect Silence |
digital MP you must be like a huge savage walking down streets with that height and weight! i congrat you on your work.
funny how much difference 8lbs makes
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| Originally posted by Orbax whats a kg ^_^ |
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| Originally posted by DrUg_Tit0 A weight measuring unit used by most normal folk all over the world |
LMFAO...
Orbax...I don't do pornos (anymore)
Diego...thanks homie.
I'd like to confuse all of you who are looking to grow but don't know how. It's accomplished in the kitchen. You can train as precisely as you can, and with as much dedication as anyone, but if you're not eating right, you are only putting obstacles in your path.
Take another look at those pictures of me. I'm 29 years old. I didn't always look this good, but I promise you, I always will. That's because I know how to eat. Every bite of food that goes in my mouth, I know what it contains, as far as protein, carbs, fats, and sodium.
I grew 7 inches in 3 months back in high school. Over summer vacation, between 10th and 11th grade, I grew from 5'8 to 6'3. If you're wondering if I was prewarned of this, I was not. I sprouted like a dandelion, and in my high school basketball program of my senior year, I was 6'5/165.
I've always had a huge appetite. Large pizza? No problem. 50 chicken wings? Easy. 2 submarine sandwiches? Give me another. Mickey D's 39c hamburgers on Tuesday from 4-8pm? I won that contest with my friend Eric, 25-22.
People said to me, "you want to gain weight? Eat a lot of pasta!" So I did. I ate alot of everything. My metabolism is lightning fast, but since I was so active, I burned it off with ease. This was not a good thing. Do you know fat people who can't lose weight? Well I was a skinny person who couldn't gain it. Well, now I can gain it, and I know just how to keep it on. But that lightning fast metabolism is just waiting in the wings for me to slip up on my diet by not eating as much, or not working out. And for you fat people, this works for you too.
Once you clean your diet, and you learn how to eat, eating will never be the same. You'll follow my motto/reply of "While you enjoy eating the shit that you eat 1.5 hours each day, I enjoy looking the way I look 24 hours each day." You can never imagine the immense control you have over your body style when you eat healthy.
For my detailed outlook on nutrition, paste this link into your browser:
http://www.geocities.com/iamsodigital/nutrition.doc
As for training, I recommend 20-45 minutes of variable intensity cardio (I use the elliptical because my knees are fked), as well as weight training. If you don't want to go crazy on the weights (though you won't put on much muscle if you limit, NOT eliminate, your carb intake), use this core of exercises:
Chest - incline dumbbell bench press
Back - dead lift, pull up (may substitute bent-over row)
Biceps - cable curls
Triceps - dips (weighted if possible)
Shoulders - military dumbbell press, dumbbell shrug
Legs - Squats (light weight press for warmup)
Additional exercises that I also use:
Chest - flat dumbbell bench press, cable flys 2 sets lateral, 2 incline, 2 decline
Back - bent-over row, pullover, seated row (or wide-grip stiff-arm cable push down), reverse pec deck
Biceps - dumbbell curls, cable preacher curls
Triceps - skull crushers (with integrated close-grip bench press at end of sets), rope pull-down
Shoulders - lateral raise, front shoulder raise, upright row, reverse barbell shrug
Legs - leg extension, hamstring curl (superset with leg extension), calf raise (3 sets seated superset with 3 sets standing)
DigitalMP...
i've glanced over that nutrition site and i can tell you've done your research. also let me say that you've done a great job filling out such a tall frame...i know how difficult that is. you definitely have a lot of good advice for people here.
i personally goals involve a little more pec than you have, but if you're happy with it that's great. to those of you reading his list of exercises who want larger pecs...notice the absence of any large compound pec movements with the use of Barbells. That is how you put size on your pecs, make no mistake about that. Dumb bells are great, but i've always had them as a secondary in my own routine.
once again, i'm not knocking...just providing some insight for those that have a different body type in mind.
eh i mine as well post my workout routine for anyone that cares. i use the 5x5 program, which is you take one compound exercise for a bodypart (for example take flat bench) and do it 5 sets of 5 reps. this weight will be bumped up every week by 5 pounds. then for the rest of the workout you add two auxillary exercises and do them 2 sets of 8 reps. you really want to focus on the 5x5 more so than the auxillary exercises. the 5x5 exercise must remain the same every week, however you can switch auxillary exercises. i am a form believer is compound movements build you up. i hate isolation exercises. i tweaked the program around for my benefit and quit doing the 5x5 for my arms.
monday - legs
5x5 - squats
2x8 - hack squat
2x8 - leg press
2x8 - hamstring curl
3x15 - calf exercise (changes every week)
tuesday - chest and biceps
5x5 - incline bench press
2x8 - flat bench dumbell press
2x8 - incline bench dumbell press or cable flys
-
3x8 - standing alternating dumbell curls
3x8 - preacher curls
3x8 - standing barbell curl or cable curls
wednesday - no lifting. cardio = warmup lap, jog 1 mile (working up to 2 or 3) then do sprints. 1x 400, 1x300, 1x200, 1x100, then cool down lap). ab exercises (change weekely)
thursday - back and triceps
5x5 - deadlifts
2x8 - bent over barbell row
2x8 - chinups
-
3x8 - close grip bench press
3x8 - dips with weight
3x8 - skullcrushers
friday - no lifting. cardio = bike for 30 min. ab exercises (change weekly)
saturday - shoulders
5x5 - seated military press
2x8 - seated dumbell press
2x8 - standing military press or lateral raises
sunday - OFF
that may ovetrain a lot of people...but i am a college athlete so i can handle it. any questions, comments are welcome.
Basic Training Program
Level I Exercise Program
Workout #1:Monday - Chest, Back
Workout #2:Tuesday - Shoulders, Upper Arms, Forearms
Workout #3:Wednesday - Thighs, Calves, Lower Back
Workout #1:Thursday - Chest, Back
Workout #2:Friday - Shoulders, Upper Arms, Forearms
Workout #3:Saturday - Thighs, Calves, Lower Back
Abdominals every day.
Workout #1(Monday & Thursday)
Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8.
Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6.
Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure
Abdominals - Crunches, 5 sets of 25 reps.
Workout #2(Tuesday & Friday)
Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10.
Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure.
Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps.
Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure.
Abdominals - Reverse Crunches, 5 sets of 25 reps
Workout #3(Wednesday & Saturday)
Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6.
Calves - Standing Calf Raises, 5 sets of 15 reps each.
Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure.
Abdominals - Crunches, 5 sets of 25 reps.
Level II Exercise Program:(when you are well accustomed to each excercise and feel ready to advance a little in training schedule...4-8 months perhaps)
Workout #1:Monday - Chest, Back, Thighs, Calves
Workout #2:Tuesday - Shoulders, Lower Back, Upper Arms, Forearms
Workout #1:Wednesday - Chest, Back, Thighs, Calves
Workout #2:Thursday - Shoulders, Lower Back, Upper Arms, Forearms
Workout #1:Friday - Chest, Back, Thighs, Calves
Workout #2:Saturday - Shoulders, Lower Back, Upper Arms, Forearms
Abdominals every day.
Workout #1(Monday, Wednesday, & Friday)
Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8.
Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6.
Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure
Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6.
Calves - Standing Calf Raises, 5 sets of 15 reps each.
Abdominals - Crunches, 5 sets of 25 reps.
Workout #2(Tuesday, Thursday, & Saturday)
Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10.
Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure.
Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure.
Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps.
Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure.
Abdominals - Reverse Crunches, 5 sets of 25 reps
Note: These are sample programs intended to show you what you generally might do. You of course could and probably should change exercises and reps for each day as needed or wanted. Heavy Days and aerobic exercise are not included in these samples.
Next: Advanced Training Level I & II. Actually maybe not since most people won't need to go past Basic Training level II.
no need to list it out completely, but here is how my current split is going. i say current because as everyone should do...i mix it up every couple of months...
ARM DAY:
Shoulder
Bicep
Tricep
Forearm
TORSO DAY:
Pecs
Abs
Back
Traps
LEG DAY:
Quad
Calves
Hamstring
Ass
the muscles paired together are the supersets that i do. also i do chin ups, push ups, and extra ab stuff every morning when i get up and before bedtime. Cardio also factors in, but i seem to do that every other dayish...
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| Originally posted by Radagast Basic Training Program Level I Exercise Program Workout #1:Monday - Chest, Back Workout #2:Tuesday - Shoulders, Upper Arms, Forearms Workout #3:Wednesday - Thighs, Calves, Lower Back Workout #1:Thursday - Chest, Back Workout #2:Friday - Shoulders, Upper Arms, Forearms Workout #3:Saturday - Thighs, Calves, Lower Back Abdominals every day. Workout #1(Monday & Thursday) Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8. Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6. Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure Abdominals - Crunches, 5 sets of 25 reps. Workout #2(Tuesday & Friday) Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10. Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure. Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps. Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure. Abdominals - Reverse Crunches, 5 sets of 25 reps Workout #3(Wednesday & Saturday) Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6. Calves - Standing Calf Raises, 5 sets of 15 reps each. Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure. Abdominals - Crunches, 5 sets of 25 reps. Level II Exercise Program:(when you are well accustomed to each excercise and feel ready to advance a little in training schedule...4-8 months perhaps) Workout #1:Monday - Chest, Back, Thighs, Calves Workout #2:Tuesday - Shoulders, Lower Back, Upper Arms, Forearms Workout #1:Wednesday - Chest, Back, Thighs, Calves Workout #2:Thursday - Shoulders, Lower Back, Upper Arms, Forearms Workout #1:Friday - Chest, Back, Thighs, Calves Workout #2:Saturday - Shoulders, Lower Back, Upper Arms, Forearms Abdominals every day. Workout #1(Monday, Wednesday, & Friday) Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8. Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6. Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6. Calves - Standing Calf Raises, 5 sets of 15 reps each. Abdominals - Crunches, 5 sets of 25 reps. Workout #2(Tuesday, Thursday, & Saturday) Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10. Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure. Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure. Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps. Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure. Abdominals - Reverse Crunches, 5 sets of 25 reps Note: These are sample programs intended to show you what you generally might do. You of course could and probably should change exercises and reps for each day as needed or wanted. Heavy Days and aerobic exercise are not included in these samples. Next: Advanced Training Level I & II. Actually maybe not since most people won't need to go past Basic Training level II. |
Pics would go well with routines to see if it does a damn 
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| Originally posted by Orbax Pics would go well with routines to see if it does a damn |
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| Originally posted by Radagast Basic Training Program |
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| Originally posted by Orbax isnt that just from Schwarzeneggers Encyclopedia? |
oops just saw your previous reply hehe. A lot of his principles are handy, but I dont know if I like his routines. Youd have to take 2 minute breaks between every set to be able to be NEAR it and probably on enhancers. Thats just too much stuff.
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| Originally posted by Orbax oops just saw your previous reply hehe. A lot of his principles are handy, but I dont know if I like his routines. Youd have to take 2 minute breaks between every set to be able to be NEAR it and probably on enhancers. Thats just too much stuff. |
I dunno. every time i do the 5 sets till failure things it seems pretty fucking pointless at set 4 and 5
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| Originally posted by Orbax I dunno. every time i do the 5 sets till failure things it seems pretty fucking pointless at set 4 and 5 |
no like on dips. Itll be more like 45, 20, 8, 4, 2.
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| Originally posted by Orbax no like on dips. Itll be more like 45, 20, 8, 4, 2. |
yeah, but then id have to find a weight belt somewhere and im lazy
Hmm... I figure this thread would be as good as any to go ahead and ask:
I've been lifting weights for a few months now (just a simple weight set - long bar, 2 short ones and about 100lbs worth of weights, no bench) and I'm concerned I'm not getting what im after. I want tone/strength more than bulk/looks. I've definately bulked out in the last few months but I don't feel like I've gained a whole lot of strength. I've been doing 2 sets of 8 in various exercises (mostly on the shoulders, biceps and triceps), but I worry I'm not getting enough high rep/low resistance that really builds that strength. Should I change my routine? If so, any suggestions as to what?
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